Preparing for Z day

[Rookie]

Front squat up to 105= BW fs

leg press 4x15

leg ext 3x12

single leg curl 10x20-6

Why so short bro?

I just came into the gym with the goal of hitting BW on front squats. Once I did I was a bit lost as to what to do so just got a bit of blood in the legs and effed off :pfft:

haha kill the quads playa, I was expecting some 5-6sets of squats and 10x10 on leg press cuz, you've changed bro :pfft:

[tinytraps]

Why so short bro?

I just came into the gym with the goal of hitting BW on front squats. Once I did I was a bit lost as to what to do so just got a bit of blood in the legs and effed off :pfft:

haha kill the quads playa, I was expecting some 5-6sets of squats and 10x10 on leg press cuz, you've changed bro :pfft:

NExt time bro, just wanted to get a bit of weight on the bar, will probablly start to alternate fronts and hi bars for a bit of variation but I find a2g fronts hit my legs a whole lot harder than backs.

[tinytraps]

Quick bench workout

CG incline 20x20x2 40x5 50x5 60x5 70x5x5

Mid range pin lockouts( est 2" off chest) 60x5 80x3 100x1 120x1x3PB

tricep pushdowns ss gayble curls 3 non stop sets of 10

Trained during my break today, all done in 25mins. Arms got a good pump on. Happy with the pin presses had to do mid range cos our powerack has the pins too far apart for me to do proper top ends. Looking on track to hit 120 paused by the end of feb.

[tinytraps]

Helped one of the young guys who wants to become a bodybuilder. Hes a good kid and has a decent foundation. Helped him with a leg workout. After doing squats up to a few heavy singles I got him to do 10x15 hack squats with 30s rest between sets followed by 100 rep leg extensions done in 2 sets finishing off with 2x30 walking lunges and some hammy curls to finish off. Had trouble walking back up the stairs when he was done

[Phedder]

Good stuff TT, must be nice helping someone into the sport. One of my flatmates this year has said he really wants to add some muscle and bulk up (6ft 1 at 65kg :shock: ) and I've been thinking of ways to initiate him and to make sure he's serious about it, an intense leg workout seems like the perfect way :twisted:

[Rookie]

Good stuff TT, must be nice helping someone into the sport. One of my flatmates this year has said he really wants to add some muscle and bulk up (6ft 1 at 65kg :shock: ) and I've been thinking of ways to initiate him and to make sure he's serious about it, an intense leg workout seems like the perfect way :twisted:

Haha gonna get him on the olive oil bro.. lol jokes

:shock: 6ft1 at 65kgs! I agree with you guys, when it comes to leg training it separates men and mice realtalk.

Phed 6sets of squats, 10sets of 10 on the leg press and extensions.. and if that doesnt phase him.... walking BW lunges

[tinytraps]

Good stuff TT, must be nice helping someone into the sport. One of my flatmates this year has said he really wants to add some muscle and bulk up (6ft 1 at 65kg :shock: ) and I've been thinking of ways to initiate him and to make sure he's serious about it, an intense leg workout seems like the perfect way :twisted:

The only way you could tell their truely dedicated to geeting bigger/stronger is to see IF they turn up for more after a good leg thrashing!

Now that Im working in a gym I see the typical chest and bis brigade, the cardio queens, the people that just sit on the machines thinking there working out. Ive been sheltered from these people for so long :pfft: Always good to help someone out wether they take your advice or not at least you tried!

Any who daily eats (total up)

1kg (raw weight) lean mince beef/lamb mix

6 servings fruit and vege's

2 cups oats

4 slices wholegrain bread

500ml milk

10 whole eggs

4l h2o

cut out all the tinned fruit, switched for oats mixed with milk(light blue) eaten cold not bad, but who eats food for the taste? Still keeping my intake of fruit and vege's high, you know, for the health benefits and ish :grin:

[Rookie]

Improved eats bro= MEAN! Where's the kumara/rice at cuz?

Good to see you went down from 10 bananas to 6 lol

Thought you big boys ate more bro?

[tinytraps]

Its a work in progress bro slowly swaping things around till Ive got it all sorted out. Next thing to add in will probablly be rice which ill mix in with the mince combo, to make a quick carb/protein meal to eat.

:pfft: Big guys do eat heaps. Who said anything bout me being big? :pfft: Once the training volume goes up again ill get more appetite and ill be pounding back 20 weetbix and whole chickens at a time again 8)

[Phedder]

Good stuff TT, must be nice helping someone into the sport. One of my flatmates this year has said he really wants to add some muscle and bulk up (6ft 1 at 65kg :shock: ) and I've been thinking of ways to initiate him and to make sure he's serious about it, an intense leg workout seems like the perfect way :twisted:

Haha gonna get him on the olive oil bro.. lol jokes

:shock: 6ft1 at 65kgs! I agree with you guys, when it comes to leg training it separates men and mice realtalk.

Phed 6sets of squats, 10sets of 10 on the leg press and extensions.. and if that doesnt phase him.... walking BW lunges

He generally only eats one solid meal and isn't hungry for the rest of the day, so if he can't manage to get down more food through the day I may actually haha. Was just thinking 10x10 leg press and then 10x10 lunges, then some iso stuff to finish him off. Don't want to overdo the squats before he has acceptable form. TT's right though, it's whether he comes back that's the test

Definitely some better good eats there :nod: Seeing how you gain with that before adding/subtracting to get the balance just right?

[tinytraps]

Phed- Yea bro, just taking it slow, monitoring weight frequently, dont want to put on more than .5-1kg per week, in saying that Im sitting at about 104.8 at the morning as of the last couple of days up from the low 103s so I guess thats progress!

[tinytraps]

31/01 Bench/chest

Ultra wide grip 20x10x2 40x5 50x5 60x3 70x1 80x1 90x1 100x1 110x1PB

Flat db press 27.5x5 40x5x3 42.5x5PB

old school bench press 60x10 70x8 50x12x2

incline flys 12.5x12 17.5x8x2

Im going to say the "P" word, PAAAAAARRRRRMP!!!! Ultra wides fast off the chest till 110 but still felt strong, wanted to try 115/117.5 but no spot so called it safe. Flat db press felt strong as well, getting use to flaring my elbows more instead of tucking them into the side. After that I kept the reps high and the rest short (30s and less). Was tempted to take a pic of said swoleness but that shall wait a little longer.... As a side note had a niggle in the left shoulder, around the medial delt was throbbing during the workout but has settled down now, will watch carefully.

[Rookie]

Good shit bro 8)

Looks like it was a mean session!

About your shoulder niggle, I get them hard during chest days eh, delt tightens up hard- a lot better once I get acupuncture an chiropractic done on it. Also do rotator cuff (external rotations to get them warm before pressing)

Helps me heaps before things like Incline DB etc)

[tinytraps]

Good shit bro 8)

Looks like it was a mean session!

About your shoulder niggle, I get them hard during chest days eh, delt tightens up hard- a lot better once I get acupuncture an chiropractic done on it. Also do rotator cuff (external rotations to get them warm before pressing)

Helps me heaps before things like Incline DB etc)

Cheers bro! looked like a pretty mean back/chest session for you :nod: Going to start a cycle of inclines then back to no legs be keen to see how strength has progressed.

This is what I usually do for a warmup before benching/oh

broom circuit; front pressx50, btn pressx50, upright rowx50, dislocationx10.

then I move into 2-3sets of 10-12 internal/external rotations plus some rear delt work. First time shoulder has felt like this more a numbing feeling but pushed through it, theres people out there who are worse off than me yet achieve more so just htfu and get it done you know 8)

[Rookie]

Chur bro, farken intense to say the least was so fucked at the end..

Mean bro, yeah I love the incline eh, be good to see what sorta numbers you put up while on there :nod:

That's quite in depth bro, I gotta get into more of that stuff then.

Yeah mate smart training and leaving the ego at the door, prevention is always better than a cure eh :nod:

[tinytraps]

Chur bro, farken intense to say the least was so fucked at the end..

Mean bro, yeah I love the incline eh, be good to see what sorta numbers you put up while on there :nod:

That's quite in depth bro, I gotta get into more of that stuff then.

Yeah mate smart training and leaving the ego at the door, prevention is always better than a cure eh :nod:

Exactley bro! I got slack and thats how I rooted the shoulder this time putting ego first. Actually thinking about throwing in a cycle of DB pressing to work the bottom part which is where im struggling atm.

01/02 Back

Chin ups BWx1,2,3,3,3,2,1

Db row 30x5 40x5 50x5 50+1cx5 50+2cx5x2PB 40x10drop30x15

Tbar rows oldschool 1px10 2px10 3px10 4px6 4.5px6

BB rows 60x12x3

NG pulldown p3x12 p4x10 p5x8 p6x6 p7x6PB p5x8 p3x15x2

Mean training session today! Im calling a PB on db rows had to add chains cos' our db's only go up to 50 est weight 57-60kg. Form was strict, good stretch at the bottom squeezing the way up. Last time I did db rows I used a lot of body english lats have gotten way stronger. Rest of the workout kept the rests short I must admit I felt rather ill! Intensity and motivation is skyrocketing at the moment going to ride the high as long as I can. Tommorow back into heavy Pchain work :-)

[steak]

When are you testing?

[tinytraps]

When are you testing?

Probablly not till auckland bench. Although I would like to come up for a shirted session to see where that is at present. I have the strength to lockout 180 but well see.

[steak]

sweetas..fax me

[tinytraps]

02/02 P-chain

warmup- modified agile 8

Comp squat(flats) 60x5x3 80x3x2

Pin suspended goodmorning 60x5x2 80x5x2 90x5

Stiff leg deadlift 60x5 80x5 100x5 120x5

Single leg curl p3x12 p4x10 p5x8dropp3x15

Good workout back. Just feeling it out. Trying to regain my form using the low bar and flats compared to the high bar in the oly's. Focusing on sitting back and forcing the knees out hard. Setup the pin goodmornings so the bar was sitting below the belly buttons. Not ideal, made the movement more a squat than anything else. Will move up the next pin next week. SLDL want to get up to 140x5-6 which will hopefully see my conv.pull back around 200. At work today a customer wanted to transfer her sons membership to her daughter. after she informed me her son was 11 and 140kgs I convinced her that it would be cheaper to keep her sons m.ship and sign her daughter up as well. I think maybe if I told her that he wouldnt live very long if he kept gaining weight I would of been fired lol

[morattigirl]

her son was 11 and 140kgs

:shock: Holy shitballs, are you for real? That's not good...

[tinytraps]

her son was 11 and 140kgs

:shock: Holy shitballs, are you for real? That's not good...

and at 5'5 :roll: Worse thing was is she didnt seemed to concerned. I suppose you set the example she has severe type 2 diabetes and is obese. Saw the nutrition records 2.5l of coke a day...EACH!!!!! apparentley they werent willing to change any of their habits just come to the gym and f*ck around :doh:

[Rookie]

Good to see you back into pchain training bro! 140x6 SLDL be mean!!

I find RDL's are better since it doesnt put as much stress on my lower back.. just sayn.

200+ dead 8) HUHUHU!!!!

[tinytraps]

Yea Ill probably throw some rdls in there to give the low back a break, the good mornings hit it pretty hard. But that could mean my low back is weak so must make strong. 500lbs will fall this year!

[tinytraps]

03/02 Shoulder/upperback

Pushpress 20x3x2 40x3 50x3 60x3 70x3x2

Bradford press 40x5x5

Side lateral 10x10 12x8 12x8 10x10

Plate front raise 15x10x3

Upright row 30x12x2 20x15

Rear delt row 10x10x3

WG lat pulldown p4x10x3

DB shrug 50x10x3

After push pressing kept the rest down to 30s or less. Got a mean pump and was very taxed. Getting to work back twice will bring this area up. Very good session today. Tweaked my lower cervical spine will watch it carefully.