Iron Mind

[Big john]

choc milk 8) getting some good cals in there mate - 4500 or so?

aye cap'n 4500-5000 atm 8)

5000+ welcome to my world

the 5000+ club, we get anything cool? :grin:

[steak]

aye cap'n 4500-5000 atm 8)

5000+ welcome to my world

the 5000+ club, we get anything cool? :grin:

yeah...huge 8)

[Big john]

Friday Calves n traps

Today b4 i started i had a one to one with the Barbelle at the squat cage, and asked it if we were gonna set a PB today, its reply was "hell yes!" with that knowledge i donned on the weight belt and this is what became of the session...

calves

seated calf rises

60x10

60x10

60x10

working

95x10

standin calf rises

112x12

stackx10

stackx10

working

stack+50kgs in platesx10 PB :twisted:

stackx10

toe presses

sledx10

3 sets of 160kgs with 10 sec rests for the deep burnage

Traps

DB shrugs with pauses @ top

22.5x10

22.5x10

37.5x8

working

42.5x10 PB :twisted: felt very strong with these i shouldve gone up

BB shrugs

barx10

60x10

100x8

working

140x10 PB :twisted:

i guess havin a one on one chat with an inanimate object can sometimes help

eats so far

m1 mass gainer/banana

m2 postworkout mass gainer

m3 eggs/egg whites/oats/lsa/almnds/PB/wholegrain toast/coffee

rest are pretty much same as yesterdays

[Big john]

Roll on legs

leg ext

45x10

45x10

45x10

workin

96x10 PB :twisted:

leg press

80x10

120x10

160x10

working

320x11

frnt squats (clean)

barx10

barx8

barx8

30x8

hams

seated leg curls

45x10

45x10

45x10

working

107x10 PB :twisted:

SLDL

barx10

60x10

60x10

working

110x10 PB :twisted:

lying leg curls

36x10

36x10

36x10

working

54x10

Eats

m1 eggs/eggwhites/lsa/honey/almnds

m2 postworkout mass gainer

m3 tuna in oil/veggies/oats

m4 tuna in oil/veggies/corn n rice crisps

m6 mass gainer

m7 Dining out

m8 chickn/oats/veggies

feel munted after the session plus went down to piha today to get my swim on so now im farked thou the eating out tonight should perk me up abit :nod:

[steak]

smorgasboard :grin:

[drizzt]

Training well mate, good job on the Xmas day shots too :clap: Keep up the good work

[Big john]

Training well mate, good job on the Xmas day shots too :clap: Keep up the good work

thanks bro :grin:

smorgasboard :grin:

Haaaaaaaaard!

Roll on the chest n tris

bench

barx10

60x8

80x6

working

100x4 racked 15 sec rest squeezed out one more barely

DB pullovers

22.5x10

22x5x10

25x10

working

32.5x10 easy

incline flyes

12.5x10

12.5x10

12.5x10

working

25x10

Tris

DB Overhead ext

22.5x10

22.5x10

22.5x10

working

40x10

cable pushdowns

36x10

42x10

42x10

working

77x10 :twisted: PB

super set with close grip bench to wrap up 60x10

Weights sitting on 112kg :shock: :pfft:

eats eats eats

m1 mass shake/banana

m2 postw/o mass shake

m3 eggs/egg whites/oats/milk/yog/lsa/multi vits/L-glute/wholemeal/pb

m4 tuna/oats/green

m5 tuna/oats/green

m6 beef/kumara/greens

m7 chicken/kumara/green

looking like another 4500-5000 cal day

[Pseudonym]

I'm impressed. Bodybuilding was the last thing I was thinking about on Christmas Day, let alone taking progress photos!

Keep up the good work.

[Big john]

This morning Bis and abs

Bench leg rises

3x15 Burn

elevated crunches

2x30

crunches on hyperextention platform

3x20

Bis

ez bar curls (med grip) to bridge of nose

27x10

27x10

27x10

working

45kgx10 last 3 reps got sloppy but glad to rack out a PB on these :twisted:

cable preacher curls

37x8

45x8

45x8

working

87x10 PB :twisted: followed by 4 of the most painful negatives ive had

alt seated hammers

22.5x20 then rep/grunted out 4 partials, i as roasted after that

cardio later on...40 min walk

Comments

prob one of my most intense bi workouts todate, that fact i couldnt flex my arms for 30 mins after the workout was proof enough, great pump also. Forms been pretty good for the most part, even if i did fall off the band wagon on the ez bar curls abit :oops:

Personal bests are flying high this last week, ive made on everyday this week, hopefully i can keep the forward momentum going :nod:

Really looking forward to 2mrs back/shoulder day 2mr, got a programme thats been Steakified :grin:

[Grover]

"Steakified" ??????????

Rare

Medium

or well done

You steakify you have to start eating like an ox too

:nod:

[Big john]

"Steakified" ??????????

Rare

Medium

or well done

Raw :grin:

You steakify you have to start eating like an ox too

:nod:

thats a work in progress 8)

[steak]

Get those long levers working eh bro 8)

[Big john]

Get those long levers working eh bro 8)

yup, they wont forget that workout anytime soon :grin:

[jono]

nice work mate.

great eats too.

Its true after a massive arm workout you cant do shit lol...

After my chest/bi workouts i cant get my tshirt off.. too much damn effort with all the pump going on..

but hey - the wife is always happy to help :pfft: :grin:

[Big john]

nice work mate.

great eats too.

Its true after a massive arm workout you cant do shit lol...

After my chest/bi workouts i cant get my tshirt off.. too much damn effort with all the pump going on..

but hey - the wife is always happy to help :pfft: :grin:

chuur man 8)

Rolled out the back n shoulders routine

pull ups (with counterweight)

60x10

60x10

60x10

54x10

DL

60x8

60x8

80x7

100x5 :twisted: forms gettin there i think

wide grip cable rows

45x10

45x10

45x10

72x10 w/pauses 8)

hyperextentions

10

15

15xw/20 kg plate

15xw/20 kg plate, then 5 more w/o plate

shoulders

seated DB press

12.5x10

12.5x10

20x10

25x10

side lat rises

8x10

8x8

8x8

10x10 then 5 partials

rear flyes

12.5x10

12.5x10

12.5x10

12.5x10

Comments

Im starting to slowly accept DLs into my routine i did hate them with a sweet passion but ya cant deny its a great compound exercise, just gettin into the grove of them, sometimes a challenge with the big levers ..After doing DLs and back extentions my lower back was so pumped up it was a little hard to walk was good thou haha.

Shoulders are commin along nice str wise, still nailing strict form (well trying too)

home now, Just nailed 3 eggs/8egg whites/oats/lsa/lglute/almnds/wholemeal/yog/green tea

[Big john]

friday calves n traps

Seated calf rises

60x10

60x10

60x10

90x10 droppy 80x8

toe pushes

40x10

80x10

80x10

160x10

standing calf machine

102x10

121(stack)x10

121x10

stack+50kg in platesx10 droppy stackx10

traps

DB shrugs

22.5x10

27.5x8

32.5x8

42.5x8

BB shrugs

barx12

60x8

80x8

140x10

[steak]

Im starting to slowly accept DLs into my routine

something for ya mate 8)

[Big john]

Day:1 of the Steakersize programme for the clinicaly insane

lil bike work and alot of stretches b4, what could be only be described as.....PAIN incarnate

Quads/calves

squats

40x7

40x7

60x5

60x5

80x3

82.5x3

60x7

last few reps had some turbulence wobbles!!!!

finished up on heavy leg exts

90x8

92x8

92x8

92x8 (fried)

that shit kaned my ass so much i was lyin on the floor after the last set

Calves

smith machine calf rises

60x10

80x10

100x10

120x10

130x10

140x10

O for OWNED!

[steak]

Nice start mate 8) Im in the process as you know of coming to the end of that programme but the gains have been such that I will go another round I'll catch you up with some "tweaks" when I get it all sorted for the next chapter :wink:

Eat up now

[Big john]

Day: 2 of steakersize chest/bi

some bike work and stretches

2 warm up sets 40x10

bench

60x7

70x7

80x5

95x5

100x3

100x3

65x7

incline DB flyes

20x8

22.5x8

25x8

27.5x8 PB :twisted:

Bis

Ez bar curls

27.5x8

3725x8

42.5x8

45x8

47.5x8 :twisted: PB

TOASTED!

rest day 2mr! dam need it

[steak]

Good work on the bench and those PBs mate :clap:

[startinfromscratch]

incline DB flyes

27.5x8 PB

awesome flyes mate, :clap:

[Big john]

Good work on the bench and those PBs mate :clap:

chuur bro

incline DB flyes

27.5x8 PB

awesome flyes mate, :clap:

thanks sfs. didnt think i could pull it off but did, and with decent form to boot

[steak]

Im really finding that by choosing the one compound exercise and getting stuck right in to the work and then doing an assistance ex that the gains are better than doing 3-4 sets of 8-12 and various exercises. You will too mate :nod:

I dont bother too much about how much time it takes (within reason) so that if I want to add a few more heavy sets cos they felt good and the tank is still feeling full, I'll do them.

I guess saying "felt" and "feeling" in that one sentence would sum up how much you give it 8)

[jono]

monsta bb curls 8)