Iron Mind

[Big john]

chest and bis

trained solo today so was good to keep the rest periods fairly short

chest

incline bench

2 warmup sets of bar

60x7

70x5

80x5

90x3

95x2

100x2

100x2

100x2

80x7

60x7

DB flyes

20x8

25x8

25x8

biceps

hammer curls

curve ball for the bi's every 3rd week working them 10x10@12.5kgs

good train

post training meal was: scrambled eggs/4 slices of whole meal w/pb/6 spuds pan fried

[Grover]

solid work out esp hammer curls x 100 reps!

[startinfromscratch]

10x10 hammers, could you touch your shoulders afterwards?

[Big john]

back/abs

back

Deads

60x7

100x4

140x3

160x2belt

180x1

200x1 :twisted: :twisted:

140x3

140x3

100x5

60x7

cable rows double contractions(vgrip)

66x8

66x8

60x8

hyper extentions

bwx15

bwx15

bw+20x15

abs

prone holds- 3 sets

swiss ball crunches- 3 set till they hurt

rewarded thy self with 3 eggs, 6 egg whites, 2 cups of oats w/cinnoman, rasins,nuts, with maple cup of coffee =P~ and 2 choclate bars :pfft:

i welcome deloads nxt week with open arms \:D/

[Draft]

200kg dead!! That's a milestone and a half-bro! Awesome work.

[steak]

Nice work!!!! Good on ya bro :clap:

[tinytraps]

F^N awesome bro 200 dead...YEAH BUDDY!!!!!!

[startinfromscratch]

200kg, bro... all i gotta say to that is

[Big john]

thanks boys!!!....*scratches another task off the goals list*

gonna be a good couple of weeks of deload. main focus will be nailing the form all round and just getting the body into recovary mode

[bar-belle]

200x1 :twisted: :twisted:

:clap: awesome work Big John...never doubted you'd get there KUTGW :clap:

[teamfatboy]

Great work Big John.... enjoy the deload, then onward and upward :clap: :clap:

[Big john]

Shoulders/tris/traps

Shoulders

seated BB press

40x7

50x5

60x5

65x3

65x3

65x3

65x3

60x5

50x5

40x7

Rear flyes Superset with side laterals

12x8

12x8

12x8

tris

Close grip bench

60x7

70x7

80x3

90x3

90x3

80x5

60x7

rope pulldowns

42x8

54x8

60x8

traps

BB shurgs

60x8

100x8

140x8

180x8

[bar-belle]

Nice bit of volume there mate

[jono]

nice MP mate 8)

im chasing you :grin: few more weeks and should have it

[Big john]

Deload week 1 day 1

Legs/calves

LP

170x10

170x10

180x8

185x8

180x8

180x8

175x8

squats

60x8

70x8

70x8

70x8

leg ext

60x12

60x12

60x12

calves

Standing calf rise machine

fsx10

fsx10

fsx10

[drizzt]

How are you finding the deload mate? Frustrating, or good to have a bit of a rest?

[Big john]

How are you finding the deload mate? Frustrating, or good to have a bit of a rest?

finding it was just what i needed...good to drop back and focus on shit that i had probs with form/setup etc ...the only fustration was figurin my 60-65% of my 1rms i think ill write the weights prior to training that way i dont look like a foo :grin:

[Draft]

finding it was just what i needed...good to drop back and focus on shit that i had probs with form/setup etc ...the only fustration was figurin my 60-65% of my 1rms i think ill write the weights prior to training that way i dont look like a foo :grin:

I quite often have to count things out on my fingers...I think people think I'm a little simple to be honest...

[Big john]

Deload day 3

xtrainer/stretches

Back: Rowing movements

BB rows

30x10

35x10

40x8

45x8

37.5x8

fatman rows

took some getting used too

shake couple of sets then think i got the form good on the last

bwx5

bwx5

bwx6

bwx8

pulldowns (widebar)

48x10

48x10

48x10

cable rows

10x48

10x48

10x48

5 min warm down

[Big john]

been abit slack with the posting couldnt be arsed last couple days writing up the journel, had afew xtra days of training aswell, a sort of CNS reboot if u will

Hamstring/abs deload

5 mins treadmill 10 mins stretches

hammies

SLDL

3x8x65

lying leg curls

3x10x30

seated GMs

4x8xbar

abs

bench crunches

3x15

prone holds

2x45sec cores gone to shit in a ham basket :pfft: :pfft:

side crunches

3x15

[steak]

had afew xtra days of training aswell, a sort of CNS reboot if u will

no harm in that considering the volume and structure of the prorgam bro!

[Big john]

quad/calf deload

quads

front squats

barx8

barx8

40x7

45x7

squats

60x8

70x6

70x10

65x8

65x8

60x8

one legged lp

3x8x40

calves

standing calf rises

weighed in this morning flush bang on 125 porking up :-s i blame the choc milk :grin:. rest day 2mr but, might go to the park right outside my house and do some conditioning do some farmers walks/press up/sprints etc , get the blood pumping

[drizzt]

weighed in this morning flush bang on 125 porking up :-s i blame the choc milk :grin:

:shock: Nice man, has it been a goal to get that heavy? Have we got a new Steak?

[tinytraps]

weighed in this morning flush bang on 125 porking up :-s i blame the choc milk :grin:

Welcome brother you are officially a citizen of Rhodestown \:D/ :clap: Wont be long before I come and join you boiiz 8)

[Big john]

i said i would keep it at 120, but ah yea :roll: im filling out nicely thou ...thou might be bringing conditionin back into the routine, take a page outta yr book and maybe hi jack a tyre store, get some flips/farmers walk going, might pm ya about ya current set up too