Preparing for Z day

[Big john]

Heading to the tron tommorow so will try find a gym there and smash some bench. Eatings been terrible last couple of days, havent eaten much. Playing to much battlefield haha. Also ate eff all today cos I was the only trainer at work and had to pick up my colleagues clients. Making it up for it now by smashing some angus and hoki simmichs 8)

no redemption Mount escapades? :grin:

tricky with the gym hours atm best to get in during the day if you can

Unfortunately for the women at the mount, yes there will be

try making it past 5pm this time ole chap :twisted:

[startinfromscratch]

Unfortunately for the women at the mount, yes there will be

[startinfromscratch]

[tinytraps]

Just got back from a quick road trip to the tron, didnt end up going to the mount cos of the weather but had an epic new years none the less (actually made it to the countdown lol). Got on the piss friday and saturday night and rather heavily at that. Managed to get to Les mills in hamilton for a workout bench 130 and missed 140 epically. Wasnt a bad setup 22 bux for a casual is pretty steep. Wanted to go again on saturday but 22 bux just to chat to the gorgeous receptionist again wasnt going down.

Back in the gym tommorow starting up my new split

mon low end bench +chest n tris

tues upper back + bis

wed shoulders + tris

thurs quads + hams + calves

fri top end bench + tris + bis

Plan is to be in the gym everyday doing something, still need to drop more chub, cant afford to have days off

[bar-belle]

Just got back from a quick road trip to the tron, didnt end up going to the mount cos of the weather but had an epic new years none the less (actually made it to the countdown lol).

:pfft: :pfft: good to hear mate! REDEMPTION

[OnlyHuman]

How is the back feeling TT?

[Big john]

Just got back from a quick road trip to the tron, didnt end up going to the mount cos of the weather but had an epic new years none the less (actually made it to the countdown lol).

:pfft: :pfft: good to hear mate! REDEMPTION

OMFG! vid or it didnt redemption!

[drizzt]

Glad to hear you made new years bro :pfft: Good luck with the big benching! Going with the aesthetic 93s this year, or 105s with some room to move?

[tinytraps]

Just got back from a quick road trip to the tron, didnt end up going to the mount cos of the weather but had an epic new years none the less (actually made it to the countdown lol).

:pfft: :pfft: good to hear mate! REDEMPTION

:grin: reaching the countdown? feelsgoodman :pfft:

How is the back feeling TT?

Hey bro, feeling good, doesnt ache all the time now. Really really tight though. Ive got some different squat variations I want to try out in th enext few weeks

Just got back from a quick road trip to the tron, didnt end up going to the mount cos of the weather but had an epic new years none the less (actually made it to the countdown lol).

:pfft: :pfft: good to hear mate! REDEMPTION

OMFG! vid or it didnt redemption!

Didnt drink no shit beer this time just russian anabolic water and jager. excess alcohol ruins sarging 8) :grin:

Glad to hear you made new years bro :pfft: Good luck with the big benching! Going with the aesthetic 93s this year, or 105s with some room to move?

haha cheers 8) Going to go both bro, plan is first half do u93 and try snag me some records then last stage sneak into u105 and snag some in there as well. Will try and be aesthetic for both

[tinytraps]

Week 1

Incline bb bench 20x20 40x10 60x5 70x3 80x2 90x1 70x13

Flat bb bench 20x10 60x5 80x5 100x5

Flat db bench 20x5 30x5 40x7

Decline cg bench 60x10x3

Flat flyes CT 15x10x3

Straight bar pd 45x10 65x10 80x5+3+2

Dip machine 50x15x3

OH db ext 20x10x3

My benching muscles need to be conditioned to lift the heavy weights Im planning on hitting this year. Lifting a bit like a bodybuilder. Goal is to progress each week before adding weight, If I dont progress then I stick with it till I do then up weight again. Was absolutely shagged after this and paaaarmped to bits. Really missed this type of training, there is a big mental boost when you go into a workout and just smash pbs.

On the diet side Im following a modified Dukan approach. 5-7 days protein only followed by protein only and protein and veg days. Plan is to weigh 92kg in gym attire currently at 97kg and will look to be pretty close to 10-12% bf.

Comps for this year plan to be akl novice, akl bench, northisland bench national bench and possibly oceanias at the end of the year. If all goes to plan I will be benching in the 200s by end of year which would be respectable at that level.

[tinytraps]

Doms doms doms. Oh how I have missed thee

Back and bis

chinups bwx5 bwx5 bw+10x4 ds bwx3

kroc rows 30x5 40x5 60x8

shrugs 60x10 100x10 140x5 180x20

scr 50x15x3

straight arm pulldown 30x15x3

wide grip pulldown 40x15x3

ez curl 20x5x2 20x10

conc curl 15x5x2 15x6

just a feeler session today. wasnt feelin to flash so kept the reps fairly high, got a good pump. Switched my workout playlist from metal to some dubstep/techno. fuuar thats some good shit kept me focused and helped me keep a solid tempo. Techno/dubstep brahs please aware me on some good tracks to add

[Big john]

Techno/dubstep brahs please aware me on some good tracks to add

i will aware you

[tinytraps]

Techno/dubstep brahs please aware me on some good tracks to add

i will aware you

Waiting for awareness

Shoulders n tris

Seated bb press 20x10x2 40x5 50x3 60x2 70x1 60x12

Db front raise 12x10x3

Db side raise 12x6x6

Db rear raise 12x10x3

Face pulls 67x15x3

Reverse grip pd (one hand) 19x15x5

Dip machine stack x 12x5

I must be terribly out of shape cos these short rest periods are absolutely wiping me out. Pressing felt pretty good today I will shoot for 15 reps next week then bump all the weights. Diet last three days has been 5-6 double protein shakes + some meat and eggs. I have absolutely emptied my cupboards dry and thats all I have left. I dont know what the cause was but I saw the bicep veins poppin out today. Hmmm will keep experimenting with this high shake diet and see where it takes me.

[drizzt]

Diet last three days has been 5-6 double protein shakes + some meat and eggs

:shock: How's the gas?

[Big john]

Diet last three days has been 5-6 double protein shakes + some meat and eggs

:shock: How's the gas?

the new scott mendelson :pfft: :pfft: :pfft:

[tinytraps]

Diet last three days has been 5-6 double protein shakes + some meat and eggs

:shock: How's the gas?

the new scott mendelson :pfft: :pfft: :pfft:

Haha I dont drop em often tbh but when I do :shock: :pale: :puke:

Me and Scott are boys he replyd to me FB message!

[Big john]

[tinytraps]

Legs

leg press sled x 50 100x10 150x10 200x10 240x25

leg ext 80x10x3

hi bar squats 20x5 65x5 75x5 85x5

hamstring curl 36x10x3

calf raise ct stackx50

prone hold 1min 30 PB

various ab stuff.

Absolutely died today. Never felt this sick in a workout ever. Im happy to add squats back into the routine I dont think Ill ever be able to give them up. I hate the hypoxic effect that you get but I know Ill adapt quick enough and Ill start adding weight.

Now after a quick carb drop bw is down to 95 in the evening in full gym gear. Switching diet to a carb cycling version of paleo I suppose you could call it.

Diet will be something like

m1 4eggs + fruit

m2 double shake + fruit

pwo double shake

m3-300g meat + salad (spinach tomatoe cucumber)

m4 as above

m5 double shake

will adjust as I feel needed

[southernsamurai]

Why are you relying so much on protein shakes?

Better off adding in chicken breasts/fish and other good sources of lean whole food protein where possible. Having that many shakes is just lazy imo

What are your goals at the moment? Just stumbled on this strength journal and thought would have a look

[tinytraps]

Why are you relying so much on protein shakes?

Better off adding in chicken breasts/fish and other good sources of lean whole food protein where possible. Having that many shakes is just lazy imo

What are your goals at the moment? Just stumbled on this strength journal and thought would have a look

Because I have no money dont get paid til wednesday and my protein powder is all I had.

I dont see any harm in relying heavily on protein shakes (I wasnt planning on doing it for long periods) but a few weeks will do no harm. If you always do what you've always done, youll always get what you've always gotten. Feel me brah?

I have no set in stone goals atm. I find if I make long term goals I have trouble sticking to them and my mind wanders and does something different. Right now the plan is to just add weight to the bar and get fat off the gut.

[tinytraps]

Why are you relying so much on protein shakes?

Better off adding in chicken breasts/fish and other good sources of lean whole food protein where possible. Having that many shakes is just lazy imo

What are your goals at the moment? Just stumbled on this strength journal and thought would have a look

Because I have no money dont get paid til wednesday and my protein powder is all I had.

I dont see any harm in relying heavily on protein shakes (I wasnt planning on doing it for long periods) but a few weeks will do no harm. If you always do what you've always done, youll always get what you've always gotten. Feel me brah?

Goals dont really have any tbh. I find if I set any long term goals my mind wanders and I do something totally different. So right now its just about doing something different, adding weight to the bar and getting fat off the gut.

[tinytraps]

Gunshow

CG bench 20x10 60x5 70x4 80x3 90x2 100x1 110x1 90x13

CG incline 60x5 70x5 80x4

Mid range pin press 60x5 100x5 120x3

after this just did a shit tonne of volume for tris bis then tris again, first time Ive ever had gun cramp before. talked to a young bodybuilder today bout my age dude is absolutely jacked huge delts and arms, narrow waist. Strong natty physique.

Came home did some side bends, weighted situps and weighted leg raises ala Ricky Bruich (these were frikkin hard) then hit the bag for the time of 10000 fists. Absolutely smashed.

[Big john]

(these were frikkin hard) then hit the bag for the time of 10000 fists. Absolutely smashed.

[tinytraps]

Bench press 20x10 60x10 80x5 100x9 100x6

Incline bench press 40x10 60x5 80x4 80x3

Incline flye 12x12 12x9 12x6

Skull crushers 3 sets

Rope pushdowns 3 sets

experimenting with diet adding in a bit more carbs. Instantly felt better at training.

[tinytraps]

Lifted some things today, at moderate weight with less than 1 min rest in between sets

Diet is looking something like this now

m1 oats + eggs

pwo shake + oats

m3 chicken kumara

m4 chicken kumara

m5 steak salad

m6 shake salad

Bw is between 95-97 not too sure with carb and water weight however Im becoming more vascular especially in the arm even seeing some in the calves. Will eat like this till fat loss stops then start dropping carb meals