Iron Mind

[Big john]

day:3 of Steakersize Back

DL

60x8

60x8

80x5

100x2 slight hiccup on this set :oops:

100x3

105x3

60x7

chins w/counter weight

60x8

54x8

42x8 (spotted)

pulldowns vbar

60x8

72x8

84x8 last 2 got sloppy ill nail em nxt week

still gettin my eats in np will post todays intake later on in the evening, for now its work time

[steak]

what was the hiccup

[Big john]

what was the hiccup

nothing biggie just prob wouldve had a smoother set if i opted to go over/under hand grip :grin: ....it look clunky to say the least

[Big john]

eats

m1 wheat bix/yog/honey/mass/glute/creatine shake Pre training

m2 post trains mass attack/banana

m3 3 whole eggs/8 egg whites/3 slices of wholemeal/PB/Rasins/almonds

m4 220 grams of tuna in oil/green beans/1 cup of rice

m5 220 grams of tuna in oil/green beans/1 cup of rice

m6 200-300 grams of steak/1 cup of rice/green beans

m7 200-300 grams of chicken/1 cup of oats/rasins/lsa/coffee

m8 ps shake

creatine loading throughout the day

[Big john]

day: 4 of the Steakersize hammies/calves

hammies

SLDL

60x8

60x8

80x5

90x5

100x4

120x3 :twisted:

60x8

seated leg curls

93x8

102x8

132x8 :twisted:

calves

smith machine calf rises

60x20

80x20

85x20

100x20

100x20

105x20

110x20

110x20

120x20

120x20 all with pauses at the top 8)

[steak]

CALFZILLA that should spark some growth

[Big john]

Bring me a super sized serving of D.O.M.S :pfft: :pfft: :pfft:

[jono]

those SLDL are heavy :grin: ham doms is the worst ever :pfft:

[Grover]

awesome workout, making me feel bad!

[Big john]

chur chur fellas.... the DOMs has just hit me like a ton of fuckin bricks :pfft: ...good thing rest day 2mr

Eatzillas

m1 mass attack/yog/ice/creatine/glute/preworkout

m2 post w/o mass attack

m3 7 egg whites/3 eggs/lsa/rasins/wholemeal/pb/coffee/oats

m4 brown rice/tuna in oil/green beans

m5 peaches/yog/rasisns/creatine

m6 brown rice/tuna in oil/green beans

m7 steak n chicken(diced)/brown rice/oats/nutz/rasisns

m8 chicken/oats/mushrooms/creatine

m9 shake/creatine

note for some reason pams oil in tuna taste like bully beef :shock: loving it 8) :pfft:

eating like its going outta fashion in '99

[startinfromscratch]

some solid stuffzilla going on in here. KUTGW big fella!

[Big john]

some solid stuffzilla going on in here. KUTGW big fella!

cheers sfs....its zillafest 2010 8)

delts/tri bring on the pain!

warm up with some rotator exe

DB seated press

17.5x8

20x8

22.5x5

22.5x8

27.5x4 :twisted: PB set

27.5x4

30x4 :twisted: PB broken :grin:

22.5x8

seated side lat rises

9x8

10x8

12.5x8 :twisted: (spotted) went thru fire and brimstone to get that last rep in new PB

rear flyes

12.5x8

12.5x8

17.5x8 :twisted:

Tri's

seated DB overhead exe

20x8

22.5x8

25x6

27.5x6

30x5

42.5x5

42.5x5

30x8

cable pushdowns (med grip)

36x8

42x8

42x8

cable rope pulldowns

42x8

42x8

42x8

cables where dif a challenge after the raping the tris had on overhead ext

ridiculous pump afterwards couldnt rise my arms over shoulder lvl

[Grover]

8)

awesome workout on the tri's, want to be careful not to drop the 42.5 on your head!

think you need to eat more!

[Big john]

8)

awesome workout on the tri's, want to be careful not to drop the 42.5 on your head!

think you need to eat more!

haha i dont have too much trouble with the 42.5 i had more trouble gettin the

30kgs DBs up for seated presses rofl....man it did not look pretty ...gotta love spotters thou 8)

[steak]

good bit of work there mate 8)

[Big john]

good bit of work there mate 8)

cheers

Roll on quads/calfzillas

recallin what i can remember from this morning

squats

40x7

50x70

60x5

80x5

85x4

94x4

60x7

leg extentions. Hard, heavy, brutal, Zimmer frame nuff said

92x8

92x8

92x8

92x8 if my quads werent alrdy fubared i decided to kick in 1 secs pauses

on the last set too :twisted:

calves

toe presses

80x10

90x10

95x10

120x10

160x10

170x10

180x10

200x10

220x10

240x10

[Big john]

chest , bis

flat bench

warm up 10xbar

40x7

60x7

80x5

90x5

100x3

100x3

70x7

incline flyes

12.5x8

20x8

22.5x8

27.5x8

bis

ez-bar curls

27.5x8

37.5x8

42.5x8

42x8

weights @ 115.5kgs

eats had been good up to yesterday, i got hit with a fucking kingi headache which didnt make me want to eat at all,but only missed 2 meals, ill need to redeem myself today :wink:

[Big john]

Backzillas :grin:

BB rows

40x7

60x7

70x7

80x5

90x3

90x4

60x7

rack pulls

60x7

100x8

120x8

130x8

chins with counterweight

54x8

54x8

54x8

54x8

thoughts: i need chalk! 8)

[Grover]

good stuff

the chins with counter weight is that 54kg counter weight or u carrying an extra 54!

[Big john]

good stuff

the chins with counter weight is that 54kg counter weight or u carrying an extra 54!

hard to know if its kilos or lbs but yea the counter weight is set at 54, if i was carrying an xtra 54 kilos on a dip belt id never get up there 8)

[Big john]

todays eats

m1 banana/mass attack/glute/creatine

m2 post w/o mass attack

m3 3 eggs/7egg whites/oats/wholemeal toast/PB/almonds/rasisns

m4 apple

m5 dice chicken/green beans/peaches/oats/rice crisps

m6 200g tuna in oil/greenbeans/oats/yog

m7 chicken(diced)/rice/mushrooms

m8 chicken(diced)/rice/mushrooms

m9 ps

[Big john]

today was hammies/calves, i felt like i needed a angry session no fuckin bullshit session, heres what ensued...

afternoon training session

5 min bike warm up

stretch ups

SLDL

2 warm up sets of just bar

60x7

60x7

80x5

100x5

120x3

100x5

60x7

leg curls

54x8

60x8

54x6 dropped it then hammered out 2 painful ones @ 48

calves

smith machine calf rises- Today was the day i hit 200 for fucking reps w/pauses

60x10

100x10

120x10

120x10

140x10

160x10

180x10

190x10

190x10

200x10 :twisted: :twisted: :twisted: :twisted: :twisted:

nailed the f*cker, felt awsome til i got to the stairs :grin:

best part was trying to nail my steak n rice post workout meal, that was a struggle and a half :pfft: :pfft:

[startinfromscratch]

good volume there mate, gotta be good for ya! 8)

[Big john]

good volume there mate, gotta be good for ya! 8)

thanks brah, loooovin eeet 8)

[steak]

good work on the PB big fella :clap: Keep cranking out workouts like that and you'll be a monster 8)