Iron Mind

[Big john]

so far the beast i call my stomache has been kind to me, no protesting its hunger 15 mins after a bloody feed.

heres the Line up today - Low carb intake

1) 8 large egg whites 1 cup of oats, coffee, water

2) postworkout shake

3) 8 large egg whites 1 cup of oats,water, coffee (maximum limit reached)

4) handful of almonds

5) 200 grams of Tuna, 1 cup of green veggies, water

6) whey protein

7) 9oz of steak, 1 cup of green veggies, water

8) 9oz of chookboob, cup of veggies, water

9) whey

conditioning commin along slowly but surely, backs not a barren flat desert it actully has some hills and valleys now and abs...elusive abs...there comming.....soon....real soon, weights sitting around 105 atm not to shabby for a 6'5 lad

[bar-belle]

f*ck after those i thought my abdominal wall was gonna rupture and spill out the oats i had this morning,

:pfft: :pfft: would have made a bit of a mess on the gym floor :?

[Big john]

would have made a bit of a mess on the gym floor :?

i wouldve been dissapointed that i wasted such good oats! :naughty: uncle toby too!

[Big john]

legs n Hammos

5 min warmup on bike

Leg extentions

warmupsets:3

workingset:1 84x10

Leg press

warmupsets:3

workingset:1 :twisted: :twisted: 320kgs :twisted: :twisted: PB!!

finally to bring quads to utter wobble fail

smith machine squats w/plates at the

warmupsets:1

workingset:1 80x10 mean wobbles afterwards

Hammos

lying leg curls

warmupsets:3

workingset:1 54x10

BB SLDL

warmupsets:3

workingset:1 60x10

seated leg curls

warmupsets:3

workingset:1 117x10

status: Munted

[Big john]

Rest day today, tbh i feel rather munted up from sundays leg w/o. on a side note thou im still eating the good eat

high carb cycle today then moderate 2mr

m1: 8 large egg whites, 1 cup of oats, coffee, water

m2: handful of almonds

m3: protein bar

m4: 200 grams of tuna, 1 cup of brown rice, 1 cup of veggies

m5: inner armor ps

m6: 220grams of chookboob 1 cup of brown rice, 1 cup of green veggies

m7: small handful of almonds

m8: 220grams of steak, 1 cup of veggies, 1 cup of oats

m9: inna armor ps

[steak]

Like ya sig line bro 8)

would have been cool to have meals 2,3 and 5 as food meals mate :wink:

[Big john]

Like ya sig line bro 8)

would have been cool to have meals 2,3 and 5 as food meals mate :wink:

:grin:

[Big john]

Another day in the iron dungeon

Chests and tris

dont know why but my chest felt pretty half arsed everything felt awkward

im going back to basics nxt week either that or alternate the angles every chest day, suggestions? :grin:

5 mins bike + stretch up

Flat BB bench

warmup sets:3

working sets:1 70x6 rack 10 sec rest 60x4

DB incline flyes

warmup sets:3

working sets:1 22.5x10

cable flyes

warmup sets:3

working sets:1 36x9 droppy 30x5

tris

Skull crushers

warmup sets:3

working sets1 35x10 :twisted: 40 nxt week babycakes :twisted:

cable pushdown (close grip)

warmup sets:3

working sets:1 full stackx10

super setted with close grip bench press 40x10 was barely able to rack the weight afterwards

20 mins intervel on stairwell + stretch down

all and all wasnt to impressed over with the chest w/o, something wasnt clicking today, guess we'll wait and see nxt week i guess

[Big john]

Todays punishment brought to you by the Iron dungeon!

abs/bis/lower back

side crunches

2 workingsetsx30 a side

crunches

2 working sets x30 last few reps, very forced, very slow, very sore :twisted:

leg rises

2 working sets x20

Bis

alt seated DB curls

warms

12.5x10 a side

12.5x10

12.5x10

working

17.5x10

alt DB hammer curls

warms

12.5x10 a side

12.5x10

15.5x10

working

22.5x10 :twisted: :twisted: swing not included strict form

med grip cable curls

(drop set)

workingset 20x10 22x10 25x10 40x10 static contractions

lower back

Hyperextentions

warms

bwx15

bwx15

bwx15

working

bw+20kg plate x20 and squeezed another 5 reps with just bw

20 mins on the stairwell

Eats

m1 9 egg whites, 1 cup of oaties, coffee, water

m2 PS

m3 185grams of tuna, 1 cup of greens, almonds, water

m4 185grams of tuna, 1 cup of greens, almonds, water and PS

m5 post workout shake

m6 220 grams of lean mince, 1 cup of veggies, 7 large mushrooms, water

m7 220 grams of chicken breast, 1 cup of veggies, PS, Water

m8 PS b4 bed

[steak]

clean eats bro :clap: hows the cut coming along....must be shedding it slowly away now. The almonds are good but i cant help wondering if you could use a bit more "good" fats in that lot...no expert of course but a couple of tbsp of flaxseed oil or some fish oil caps might help the cause too :wink: Could try a bit of a chnage from tuna and give the salmon a whirl...often you'll find it as cheap as tuna some places :nod: callipers headn your way tonight so I hear :wink:

[Big john]

Thanks bro, Yea cut coming along as you said Slowly, able to see serratus and the top of 2 of the 6 pack but itll come in time.ive been keeping my eye on salmon but its always been more expensive than tuna, as for the almonds yea there were a cheapman fix :pfft: :pfft: till i could grab some more flax or fish oil

[Big john]

Eats today: low carb intake

m1 9egg whites, 1 cup of oaties, coffee, water

m2 8 egg whites, almonds,coffee, water

m3 handful of almonds

m4 185 grams tuna, 1 cup of green peas, water

m4 ps

m5 185 grams tuna, 1 cup of green peas

m6 ps

m7 220 grams of chicken breast, 1 cup of green veggies, onions, capsicum

m8 ps

m9 220 grams of lean mince, 1 cup of green veggies, onions, capsicum

m10 ps

[Roidzilla]

nice work with the slow core movements john, with core imo time under tension FTW!

[Big john]

The Iron dungeon sorts the weak from the strong

Todays Crusade led me to the Plains of the Back/calves/shoulders/traps

felt like i needed to rest the body yesterday so i had to swap and shift the w/os abit and cram some in still thou managae to fit it in the normal time frame so mean beans!

Onward...

calves

seated calf rises

warms

60x10

60x10

70x10

working

95x9 :twisted: droppy 80x6

standing calf machine

warms

75x10

75x10

75x10

working

125+30kgs in platesx15 droppy 125x6 :twisted:PB weight felt easy so gonna up the plates nxt week, and see how that burns

Back

WG lat pulldowns

warms

54x10

54x10

54x10

working

78x8

cable rows (v grip) again someone keeps fuckin pinching the Wide bar when im not looking! :pfft: :pfft:

warms

54x10

54x10

54x10

working

86x9 PB :twisted:

alt Hammer str machine

warms

63x10

63x9

63x9

working

78x10 name of the game was to squeeze every rep out to pre exhaust

Bench DB rows

working

42.5kgx10 a side :twisted: PB

shoulders

DB seated shouldpress

warms

12.5x10

12.5x10

12.5x10

working

25x10

seated side laterals

warms

6x10

6x10

7x10

working

8x10 then repped out 5 partials (FRIED!)

bench rare delt flyes

warms

12.5x10

12.5x10

12.5x10

working

12.5x9 (steak styles) only managed 1 sec pauses thou :grin:

lastly...traps

warms

40x10

40x10

40x10

working

100x3 dont think i had my right wrist strap strapped proper so dropped to 80x10

was a no bull shit day i rocked up the gym for warefare and i came away with some PBs, as i was leaving i got stopped by one of the regular gymrats and congradulated me on how much ive started to shred up, so that was a pretty big Morale booster

[rose]

8)

[steak]

some better numbers there big fella 8)

[Big john]

Leg workout...Iron Dungeon styles boi :pfft:

leg ext

warms

45x10

45x10

45x10

Working

90x10 :twisted: PB

leg press

warms

40x10

80x10

120x10

working

320x9 squeezefest 09

smith machine squats w/plate for heel support

working

80x10

hammos

Lying leg curls

warms

36x10

36x10

36x10

working

60x12 :twisted: PB

SLDL

warms

40x10

40x10

60x10

working

90x9

seated leg curls 10 sec rests between sets

warms

45x10

45x10

45x10

wokring

110x12

[steak]

why heel support bro? Puts unecessary strain on knees

[Big john]

why heel support bro? Puts unecessary strain on knees

helps to atleast get almost parralel to the floor short hamstrings and achillies, in my younger years i developed a pretty bad case of kyphosis too, bad posture etc. its way way better now but the dmg may have alrdy been done

[steak]

I had ...HAD...something similar...but i have sorted my back squats by doing this...

do heaps of front squats ATG - leave your ego at the door bro and start light as till you get the form right. Just doing these helped immensely and now im up to 100kg on them but the real benefit was training the muscles etc to stretch (us tall buggers eh...hard to get low and hard to get jacked )

Do heaps of squat stretches

I mean like heeeaps... Someone once told me they ate meals sqattin like this just to get it right :wink: it does help for sure :nod:

Widen your stance. Open the legs up, knees out a bit, toes out a bit. Helps heaps 8)

and finally

HTFU :grin:

[Big john]

HTFU :grin:

was all i needed to hear :grin:

but thanks for info ill diff incorperate that into leg day. :nod:

[rose]

Every day :grin:

[Big john]

chest n tris

5 mins bike and stretches inc squat stretch :nod:

BB incline benchpress

warms

40x10

40x10

40x10

working

63x6 ds 60x3

flat DB flyes

warms

12.5x10

12.5x10

12.5x10

working

20x10

cable flyes

warms

16x10

24x10

28x10

working

30x10 slow of the negatives last few reps

Tris

skullcrushers

warms

20x10

20x10

20x10

working

40x10 again last few negative reps slow

pushdown

warms

40x10

40x10

40x10

working

66x11s

(supersetted) with closegrip benchpress 40x10

20 mins HIIT stairwell

warmdown

Meals

m1 8 eggwhites, 1 cup of oats,almonds, LSA,coffee

m2 postworkout ps

m3 8 eggwhites, mushrooms,

m4 210grams of salmon, 1 cup of green veggies

m5 185 grams of tuna, 1 cup of veggies

m6 220grams of lamb mince, mushrooms, 1 cup of green veggies

m7 ps

m8 220grams of dices chicken breast,1 cup of green veggies

m9 ps

[Big john]

Wednesday Lowerback/bis/abs

leg rises

20

20

crunches

30

30

swiss ball oblique crunches

30 a side

30

lower back

hyperextentions

warms

Bwx15

bwx15

bwx15

bw+20kg platex15 then 5 slow static contractions to burn :twisted:

bis

cable curls

warms

45x10

45x10

45x10

working

60x10 slow on the negatives here

alt db hammer curls

wamrs

12.5x10

12.5x10

15x10

workin

22.5x11

BB curls

working

30x10

HIIT 20 min of stairwell

Thursday back/shlders/traps

lat pull downs

warms

45x10

45x10

45x10

working

72x10

widebar cable rows

48x10

48x10

48x10

working

72x10

alt hammer str machine

62x10

62x10

62x10

working

78x10

BB row

working

40x10

shlders

seated DB press

12.5x10

12.5x10

12.5x10

working

25x10

side lat rises

6x10

6x10

6x10

working

8x10 then 9 partials (weight going up nxtweek)

rare flyes

12.5x10

12.5x10

12.5x10

12.5x10 slow on negatives only manage 1 sec pauses at the top

traps

BB shrugs

40x10

60x10

60x10

working

100x10 :twisted: owned ..grip felt much stronger this time round

DB shrugs

working

42.5x10

20 mins HIIT stairwell

My eats been pretty much same ole, seem pretty pleased with the cuttin thus far, nxt week i step into phase 3 of my cut, so ill be dropping seasonings,milk from my coffee, and maybe start bringin back carbs in instead of cycling, and just keep an eye on the sodium lvls.

weight 105.8 roughly

[steak]

good steady bit of work there bro 8) where did you want to land ..weightwise...on this cut?