Preparing for Z day

[southernsamurai]

Diet looks good!

When fat loss stalls don't drop a carb meal, reduce the amount of carbs in your last meal. Say you're having 200g kumara, take it down to 150g or add in some cardio. When dieting its best to "get the most out of the least"!

[tinytraps]

Diet looks good!

When fat loss stalls don't drop a carb meal, reduce the amount of carbs in your last meal. Say you're having 200g kumara, take it down to 150g or add in some cardio. When dieting its best to "get the most out of the least"!

Good point 8) I have got someone giving me advices so I dont really have to think just keep them updated as we go along

[tinytraps]

Pin lockouts 20x10 60x8 100x8 140x8 160x3x3 140x8x2

Barbell row 60x10x5

Deadlifts 60x6x2 100x4x2 120x2x2 140x1x2

Squat machine 75x20x3 (constant tension)

Deads felt weak but no pain. Think I can slowly start adding them back into the mix

[tinytraps]

Doomsday clock is 5 minutes to midnight.....zombie apocalypse may set it one minute closer so best to prepare for the worst.....

Yesterday everything was too tight/sore to do anything meaningful so I did arms. Today I hit 10x3x100 on bench and did some front squat partials.

Eats today

1 cup oats + fruit + double shake

kumara + 3 chicken thighs

kumara + 3 chiken thighs

1 cup oats + fruit + double shake

5 chicken tenderloins + salad

to come 2 whole eggs + 3 whites + greenage

[Big john]

Doomsday clock is 5 minutes to midnight.....zombie apocalypse may set it one minute closer so best to prepare for the worst.....

Yesterday everything was too tight/sore to do anything meaningful so I did arms. Today I hit 10x3x100 on bench and did some front squat partials.

Eats today

1 cup oats + fruit + double shake

kumara + 3 chicken thighs

kumara + 3 chiken thighs

1 cup oats + fruit + double shake

5 chicken tenderloins + salad

to come 2 whole eggs + 3 whites + greenage

Double repped, fuuaaaaaaaaaaark this motherfucker be shredding in prep of Zday :pfft: :twisted: :twisted: :twisted:

[tinytraps]

If Im going to be a zombie I might as well be that jacked as fuark one from resident evil

warmup pushupsx10 squatsx10 pullupsx6(wtf did that come from),4 lungesx10 x 2 rounds

Shrugs 20x10 60x10 100x10 140x5 180x5 220x5x5

Rack pull 240x3x3 260x2x2 280x1

Pullups bwx3xlots (stopped counting after 10 sets)

Bicep pump stuff (can see the vein now \:D/ )

Really happy with how my chin/pullup strength is going never been able to do wide overhand pulls that easy before. Didnt realise til the end that I had ripped a big callous. Welcome back to heavy pulling tt :evil:

[startinfromscratch]

Shrugs 20x10 60x10 100x10 140x5 180x5 220x5x5

Rack pull 240x3x3 260x2x2 280x1

:

im jelly.. whats your dl at atm??

[Big john]

Shrugs 20x10 60x10 100x10 140x5 180x5 220x5x5

rack pull from cock height 240x3x3 260x2x2 280x1

:

im jelly.. whats your dl at atm??

[Mike Zero]

Rule #1: Cardio

[southernsamurai]

Rule #1: Cardio

+1 :nod:

Already suggested that! Start with 20-30min 3x a week pre breakfast and see how that goes. I reckon reps are way too low for change in body composition. Should be doing 8-15 reps I reckon

[Mike Zero]

I was more referring to this:

[Big john]

[tinytraps]

Shrugs 20x10 60x10 100x10 140x5 180x5 220x5x5

Rack pull 240x3x3 260x2x2 280x1

:

im jelly.. whats your dl at atm??

I forgot to mention the weights are in pounds

Rule #1: Cardio

Fatties die first!

I was more referring to this:

Repped :pfft:

[tinytraps]

zday warmup (pushups squats chins 2 rounds)

Millitary press 20x10x2 40x5 60x5 70x2x5

Seated db press 32x5x3

frontsquats 20x10 40x5 60x5 80x3x5 ready to start movin up in weight

Back is a bit tender so will stretch it out. Im not going to use it as an excuse to be a pussy and not do squats and deads (anymore)

[tinytraps]

bw 95.5kg

z day warmup 2 rounds

Bench press 60x5 80x3 100x3 105x3x5 100x3x5

Chins bwx3 bw+10x3 bw+20kgx1x10

Wide pullups bwx5x2

Zercher squats 20x10 60x5 80x3 100x2x3 (just feelin them out)

curls pushdowns worked up to something heavy

10 mins heavy bag fartlek

Im suprised how well Im responding to adding carbs back into the diet, thought I would become a fat slob but Im starting to lean out (albeit slowly) biggest change is in the arms, becoming more vascular every session. Also getting better at wide pullups, I guess doing them everyday helps.

[Big john]

dat dere frequency, nice brah