Iron Mind

[Big john]

slapped the quads and calves around abit today

Quads

Squats

40x7

40x7

60x5

80x5

100x3 :twisted:

100x3

100x3

60x7- changed to a slightly narrow stance and managed below parralel \:D/

leg extentions

92x8

92x8

92x8

smith calf rises

60x10

100x10

140x10

160x10

180x10

200x10-shit set :x

200x10

200x10

200x10

aftermath

Squats- squats felt pretty good, on the heavier sets my partner said i was starting to move foward again towards the end of sets, thou i managed to elminate it on the 2nd to last set. So till i can sus that out ill keep the weight around there for now, last set of squats felt awsome i was nailing below parralel, those squats stretches are paying off :wink:

calfs- went well till i loaded up to 200, had some trouble rackin it off which taxed me abit energy wise and kinda thru me off my game, did the set any way racked it huffed off to my lil corner mumbling and curseing :x came back...barked out afew grunts and told myself to HFTU and before i knew i 4 sets @ 200 :grin:

might try fit in some 400-500 gram steak meals today.

[Big john]

didnt eat frequently today because of the heat so i just increased the meal servings......even managed 500gram drum stick meal, and 500 grams of rump mince still fitted in 6 or 7 meals one of them being mums home made apricot pie w/2 scoops of vanilla icecream 8)

best meal was the drum sticks

[Big john]

Today Chest n Bi's

chest

bb Bench

40x7

40x7

60x5

80x5

100x3

105x3 :twisted:

80x7

flate flyes

20x8

22.5x8

27.5x8

BIS

Alt Hammer curls

20x10

22.5x8

22.5x8

22.5x8

22.5x8

aftermath

Chest:Felt real good today another PB set form was also good

[steak]

Nice work John :clap: PM sent :wink:

[Big john]

Hams n calves

10min stretching

SLDL

2 warmup sets of barx10

40x7

60x7

80x7

100x5

100x5

120x4

130x5

130x4

135x3PB :twisted:

60x7

60x7

finsihing off with seated curls

101x8

107x8pb :twisted:

107x8

calves

seated calf rises

10 sets of 20 @ 60 kilos barely walk afterwards...hell i could barely walk adter doing hamstrings :pfft:

[Grover]

:clap:

good stuff, keep it up

keep stuffing the food down too!

heat - drink lots water

[drizzt]

Nice benching and SLDL mate, keep it up

[Big john]

ripped it up with delts and tri's today

Delts

BB seated presses

2 warmup sets of bar

40x7

40x7

50x5

55x5

60x5

62.5x5pb :twisted:

45x7

Seated side laterals superset with rear flyes

10x8

12.5x8

12.5x8

tris

close grip bench

60x7

60x7

65x5

65x5

80x5

85x4

100x3 :twisted:

100x2

60x7

finished up with ropepull downs

48x8

54x8

54x8

aftermath happy with todays overall performance, couple of pbs...might stay with the close grip benches for tris for now. couple sets i struggled with grip and gettin the proper width. the weight felt good thou so ill keep these on the cards for afew weeks and hopefuly we'll get the weight up more and the form nailed.

putting ahell of alot more time into stretching now that the lifts are gettin heavier and doing abit of stretching down, aswell as in between sets

[steak]

nice work bro 8)

[Grover]

:clap:

good stuff

do you have a spotter for close grip bench?

that sort of weight hard to stop if gets off balance.

[Big john]

:clap:

good stuff

do you have a spotter for close grip bench?

that sort of weight hard to stop if gets off balance.

yea bro got a spotter, get abit of turbulance on those heavier sets

[startinfromscratch]

if your eating like your training, youll have to change your name to bigger john!

[Big john]

if your eating like your training, youll have to change your name to bigger john!

haha thanks bro might opt for little john name change :pfft:

Back Day

you havent done a BACK day till youve done it at coast barbell. this place gives off a feeling were mere mortals can achive god like lifts :shock: :pfft: :pfft: ....enough of the spouting BS down to the nitty gritty :grin:

Deads

60x10

100x7

100x7

120x3

130x3

140x1 PB :twisted:

150x3 pb Broken :twisted:

160x1 pb brokenx2 :twisted:

120x7

100x13

db rows

40x8

40x8

40x8

lat pull downs double contractions

84x8

90x8

90x7

leave ya with couple shots of how we do it coast BB stylez 8) fo lyfe

[steak]

was a good session bro. You guys did pretty darn good to knock over PB after PB...big ups :clap:

welcome anytime 8)

[startinfromscratch]

PB's for africa :clap: :clap: :clap:

[Big john]

twas hard yards this morning waking up with a nice serving of back doms courtesy of CBC. Today we hit the quads/calves and a lil abs

5 mins bike 10 mins stretches

Quads

squats

60x7

60x7

70x5

70x5

80x3

90x3

100x3

100x3

60x10

60x10

had to use the belt every on in the sets to help out abit, need to hammer the form

finished off with leg ext

92x8

92x8

92x8

calves

stand calf rise machine

124FSx10

fsx10

fsx10

fsx10

fsx10

fs+20x10

fs+20x10

fs+20x10

fs+40x10

fs+40x20

abs

crunches 3x30

aftermath- Pretty taxing workout today, no increase in weight on the squats but i did more volume. just going for the form for now as ive been sayin the past few leg logs...nxt batch of squats will prob be at CBC if i can

[Big john]

Hit up the chest and bi's today

abit of bike work and 15 mins stretches

chest

flat bench

60x7

70x5

80x3

90x3

100x3

110x2 :twisted:

110x3

missed 112.5

112.5x1 :twisted: broken and nailed :twisted:

80x7

incline DB flyes

20x8

27.5x8

27.5x8

bi's

seated alt DB curls

17.5x8

17.5x8

20x8

20x8

20x8

aftermath: real happy with bench today form was spot on i reckon (thanks for the benching tips steak, they helpt a ton today) and walked away with some pbs!

off to get meal 3 in me now

[steak]

Nice work bro :clap:

[jono]

nice work mate.

deads looking good 8)

[Grover]

:clap:

CBC inspires PB's

good stuff

[Big john]

Nice work bro :clap:

Thanks beast :grin:

nice work mate.

deads looking good 8)

thanks jono, yea there creeping up mate...loveing it

:clap:

CBC inspires PB's

good stuff

thanks bro....CBC's wheres its at

Got deads/back train 2mr....im hungry for a 180 but we'll see how we go

[Grover]

good stuff

1 question, how come your deads are bigger than your squats?

[Big john]

good stuff

1 question, how come your deads are bigger than your squats?

tryin not to jump the gun with squats...just tryin to achive more depth outta them before bumping the weight up, hopefuly with my deads going as good as theve been my squats can only BUT improve!

[Big john]

today was some lite back.....with my lil chalk stocking in hand

5mins bike and 15 in stetches

Deads

60x7

100x5

120x3

140x3

150x2

160x2

170x1 :twisted: PB

180x2 :twisted: :twisted: :twisted: :twisted: :twisted: broken and nailed it!

100x7

60x14

double contraction cable rows

66x8

66x8

72x8

double contraction lat pulldowns (tuff buggers)

72x8

72x8

72x8

stretch down

CHA-CHING 180!! off to reward myself with 500grams of lamb!

[Grover]

:clap:

PB's tumbling down!

good stuff