Preparing for Z day

[tinytraps]

Delts+Tris

warm up upper back and s.i.t.s muscles

Seated DB press

10x10x2

20x7

30x7

30x7

30x7

32.5x7

32.5x6

20x10

20x10

20x10 (all paused)

20x10 (all paused)

DB side raise ss DB rear raise

8x10x3//8x8x3

Straight bar pushdown

50kgx100reps in 6sets

Good delt train tonight, there twitching as I write. OH strength is slowly getting stronger aim to be throwin the 40's around in a few weeks time, really like the dbs helps me overcome a left right imbalance. 100kg bb press not to far away either. Bunch of skinny indian posers doing pushdowns and flexing in the mirror, decided to get down to the singlet and show them what tris are all about! Needless to say the jumpers went on and the posing came to a halt. Re arranged my split will be doing a version of westside for fat bastards mainly to incoporate more lowerbody stuff.

Monday-ME bench

Tuesday-ME sq+dl

Wednesday-Delts+light tris

Thursday-ME lats+bis

Friday-DE bench+lockout

Saturday-RE lowerbody

Hopefully more rep work is going to help me gain more muscle and drop fat levels, and get some kind of respectability into my other lifts.

[tinytraps]

Back+Bi's

warm up upperback and rotators

DB row

27.5x7

27.5x7

37.5x7

50x7

50x7

50x7

62.5x5

62.5x5

62.5x5

70x5 PB

70x5 PB

UH grip pulldowns

pin3x12

pin5x10

pin5x10

pin5x10

pin7x3

Accesory

WG face pull

pin3x12x3

DB hammer curl

15x8x4

Good back train today. Happy with the db rows used an adjustable db for the 60+ sets will aim to add reps in the next weeks. Hate doing anything to do with biceps, hammer curls really pump my bis and forearms got the twitchies again, DE bench and board work tommorow gonna be a biggun.

[ohjoshua]

some heavy rows, gj.

[tinytraps]

some heavy rows, gj.

Need to be heavier!

DE Bench

warm up upper back, rotators, elbows

Close grip bench (index on smooth)

barx5

40x5

40x5

50x5

60x3

70x3

80x1

85x5

85x5

85x5

85x5

*NOTE-messed around with varying foot placements so some sets were harder than others.

Speed bench

60x3x9( 3xPOR,3xthumbs distance from smooth,3xcomp grip)

1 board press

80x3

90x3

100x3

100x3

100x3

Rack lockouts apprx. 1" off chest

60x5

60x5

80x3

90x3

100x3

100x3

Accesory

Vbar pressdown

pin2x20x3

Good workout today, bit low on energu only managed about 3hrs sleep. Mucked around with trying a wider foot placement but have decided to just stick with what im doing for a few reasons. 1-I have trouble feeling "tight" in the quads hams and low back with a wide foot base, 2-Arch is compromised, 3-leg drive is compromised. Speed was good on DE work will slowly add weight as I feel faster. Used a slightly different tactic with boards controlled alot more rather than slamming them in, made it much harder but I think its going to be more beneficial in the long run. Really like racklockouts, the pin configuration i used is the closest I can get to being dead on my chest. If I am any hope of hitting a 140raw Ill need to hit 100kg overhead, 110cg incline, 120 racklockout and POR bench of 120x5. Certainly not impossible within the next couple of months.

[ApriliaRS]

Certainly not impossible within the next couple of months.

I'll race you

[tinytraps]

Certainly not impossible within the next couple of months.

I'll race you

Your on 8)

[tinytraps]

Repitition Lowerbody

Box squat

barx10x2

40x10

50x10

60x8

80x15

80x20 :puke:

Mid shin rack pull ss Bench situp

110x10x4//bwx12x4

Leg press "DP style"

150x12

200x10

200x10

Felt like crap today, running on 3hrs sleep shit food and being really banged up was going to give it a miss. But after watching the effort the mighty ABs put in I told myself " Yea you feel a few bad but youll feel worse If you miss a session for wimping out. So take a shot of harden the f*ck up and lets go!" so i did 8)

Gillies was 3degrees when I got in and 0 as I left still managed to get down to shorts and tee by the end. Squats felt way better today The hi reps are killer on the lungs felt real dizzy and nauseus first set but I felt like I copped out and squeezed out more on the next set. Had the jelly legs after which was odd. Will add weight next week.

Happened to throw up in my mouth twice when doing situps but swallowed it down cos' thats a waste of calories. Really like the paused legpress the gillies LP makes it 100x harder but thats algood dont have to load as many plates

[steak]

Happened to throw up in my mouth twice when doing situps but swallowed it down cos' thats a waste of calories.

you're a crack up Whopper

fark! 3 degrees then down to zip :roll: fingers stick to the plates?

[tinytraps]

it was pretty nippy! We got bumpers so no sticky hand syndrome except hands went numb squatting, definetley a "cool" experience

Well after talking to a few peepz and my parents having a wee intervention Im going to drop my weight down from 120 to 105 and try and get down to 12-15% bf. Sleep is getting shocking averaging about 3-4hrs per night, Breathing is pretty heavy, been getting some weird ass chestpains every now and then.. wouldnt even want to see my bloodwork atm...Plan is to stick with my training except change the DE work to RE. Cardios going to start slowly doing sled work 3xper week then moving into the more intense sled/hill sprints, car pushes, strongman stuff etc.

National bench is up in the air atm may give it a miss and just do the north island bench in tauranga but ill evaluate how Im going health and strength wise.

Will try and post pics tommorow.

[drizzt]

Nice bro, good to take a step back and reassess things eh. Much respect :nod:

[Big john]

Nice bro, good to take a step back and reassess things eh. Much respect :nod:

i agree with drizzt, good to reassess and see where things are atm bro..you were at yr most dangerous around the 105-110kilo mark, fearless! :twisted:

[steak]

I'll have to admit I was having havin concerns about you rushing up to 125 as planned. I think what you have planned is the right thing bro 8)

[tinytraps]

Nice bro, good to take a step back and reassess things eh. Much respect :nod:

Cheers bro, something was gonna give sooner or later so glad Ive made the decision.

Nice bro, good to take a step back and reassess things eh. Much respect :nod:

i agree with drizzt, good to reassess and see where things are atm bro..you were at yr most dangerous around the 105-110kilo mark, fearless! :twisted:

Yea brah might even drop down to the 100s

I'll have to admit I was having havin concerns about you rushing up to 125 as planned. I think what you have planned is the right thing bro 8)

It was packing on rather fast. Something on miadas tshirts resides in my head " BIG is not STRONG, only STRONG is STRONG, so stfu and lift heavier"

ME Benchpress

warm up upperback and sits muscles

Flat Bench POR

barx10x2

40x5

50x5

60x5

70x5

80x1

92.5x5

92.5x5

92.5x5

92.5x5

CG incline press

barx5x2

40x3

50x3

60x3

70x1

80x1

90x1..(missx2 f*ck!!!!)

92.5x1 grinder PB

70x6

70x4

Accesory

BB skullcrusher ss cable row

25x10x4//57x10x4

DB elbows out incline extension SS WG facepull

10x10x4//33x10x4

DB side lateral ss DB rear lateral

4x10x3//4x10x3

Weight to day was 121.3 goal is to get down to 100kg in 16weeks. Did non stop supersets going back and forth between exercises untill all sets were finished. Took some before photos. Lots of work to be done Im afraid, was going to post but will wait until the final reveal. Will focus on keeping as much muscle while still gaining strength.

Some strength goals

box squat 180kg

bench press 140kg

DL 220kg

mp 100kg

Bwx10 on chins and dips.

[tinytraps]

ME lowerbody

12" box squat

barx5x2

40x5

60x5

80x3

100x3

add loose belt

120x3

130x3

140x3

Leg press ss situps

200x10x4//bwx10x4

Romanian deadlift ss DB side bend

60x10x3//30x10x3

Hyperextension ss DB shrug

bwx10x3//30x10x3

Sled drag

20kgx40mx6(3walk,3sprint)

40kgx40mx4(2walk,2sprint)

Happy with box squats today paused for a 1 count. Had a bit more in the tank but ill push the weight up next week. Will continue to do non stop supersets really push the conditioning. Sled drags were good really got the hr up.

[startinfromscratch]

dude, i like the sound of your plan. imo, with you training as hard as you do, youll lean up a fair bit just from tidying up the eats. And youll feel alot better for it.

but if you start moaning about how you only have 4 abs, il defriend you :pfft:

[Big john]

but if you start moaning about how you only have 4 abs, il defriend you :pfft:

:pfft: :pfft: :pfft:

[tinytraps]

dude, i like the sound of your plan. imo, with you training as hard as you do, youll lean up a fair bit just from tidying up the eats. And youll feel alot better for it.

but if you start moaning about how you only have 4 abs, il defriend you :pfft:

My thoughts exactly, Just pick up the pace between exercises and do a few extra days cardio I have no doubts that the weight will come off pretty quick.

if you start moaning about how you only have 4 abs, il defriend you :pfft:

Ill be happy with 2!!

[Viking Power]

Ill be happy with 2!!

:pfft: :pfft: :pfft: :pfft: me too.....

[tinytraps]

ME Delts and Lats

At netfit with Nick,Nate,Matt and Danny

warm up rotators and upperback

GS logpress

(im not too sure on the weight but lets just say its 40kg for recording purposes)

40x5

50x5

60x5

60x5

70x3

80x2(missed 3rd) PB

60x5

60x5

CSR

40x5

80x5

120x5

130x5

150x5

160x5

UH pulldowns ss Standing crunch

Pin10x10x4//40x10x4

Incline DB row ss lying leg raise

25x10x4//bwx10x4

Conditioning

navyseals powerbag workout

pushup+powerclean+oh press+backsquatx20kg

1,1,1,1 up to 8reps each PB

Netfit is a real good gym, real warehouse hardcore gym kind of feel. Good to meet nate and catch up with the otherboys. Liked the GS log alot smaller diameter which made it easier to press. PB previously was 75 or something on dales log so hopefully this will have some carry over. If I do dales novice comp goal is to get 85kg. Conditioning was hard, was going to stop at round 5 but thought f**k it dont be a pussy and completed 8. Next week ill shoot to 10rounds with a 20kg barbell. weight was 116.9, Lost most of the water Ive been retaining, hoping for some steady losses over the next 16weeks.

[Big john]

big motivator with the big lads!, mean wish i had been there!

[tinytraps]

big motivator with the big lads!, mean wish i had been there!

tried to keep outa the way no way Im strong enough to roll with the big boys! Only reared my ugly head for some jaw pump :grin:

[tinytraps]

mr400 :pfft:

RE upperbody

warm up upperback,rotators,triceps

Flat bench DB press

20x10

20x10

30x10

40x9 PB

40x7

40x7 total 23

Assisted dip

48x10

36x6

36x6

Lying db extension ss db hammer curl

10x10x2//10x10x3

10x8

DB lateral raise ss DB rear laterals

40x10x3//4x10x3

Straight bar pressdown ss straight bar cable curl

42x10x3//42x10x3

Nice quick workout, claiming a pb on db press as Ive never actually pressed the 40s before. Will go for 25reps next week. Getting use to the continuous supersets, really good for the conditioning, I dont feel like carking it any more

[tinytraps]

RE lower body

box squat

barx10

60x5

80x5

100x10

100x20*some were touch and goes

low pin pull ss situp

120x8x4//bwx10x4

legpress ss leg ext

150x10x3//pin6x10x3

back raise ss BB shrug

bwx10x3//60x10x3

lots of sweating going on. Twinged low back on last set of box squats think its just muscular. Starting next block of training monday but its going to be undocumented until Ive actually tested it. My feeling is its gonna work. Reeeeeaaaaal good.

[tinytraps]

^^read conditioning training.

ME upper body

flat bench POR

barx10

40x5

60x3

70x3

80x3

90x3

100x6(PB?)

incline DB press

*1st and last rep paused

30x8

30x8

30x8

30x10

hammer grip pulldown

pin5x10

pin6x10x3

DB shrug

25x20x3

V bar pushdown ss ez bar curl

pin3x10x3//27.5x10x3

BB pushups

bwx30

bwx20

Benches were slow, become a bit of a grind, will keep trying to add reps each week. Did the BB pushups on a low pin setting on the racks trying to replicate the groove of the bench, real good pump by the end over and out in 1hr including warm up.

[tinytraps]

ME lowerbody

warm up abs, low back, hamstrings

WS box squat no belt (below knee box)

barx8

60x5

80x3

100x3

120x1

140x1

160x1

180x1

200xm

Legpress

4ppsx10

5ppsx10

7ppsx10

8ppsx8

8ppsx8

Axle stiff leg deadlift(plate weight only)

40x10

80x8

80x8

80x8

Good lowerbody workout today really taxed the core box was just under knee eight, so yea it was high but I want to slowly move the box down while maintaining lumbar lordosis. One of the lecturers asked If I was croatian/russian If only That would increase my total a few 100kg instantly

Oh also going to national bench...going raw though, still dont think im strong enough for the shirt yet and tbh I cant be stuffed mucking round with it right now.