Preparing for Z day

[tinytraps]

17/05 Assistance

warm up chisns 5x2 wg pulldown 3x15

Seated cable row 47x15x5

Yates rows 60x5 70x5 80x5x5

Straight arm lat pulldown 45x15x2 60x10x3

DB shrugs 30x15x5

Incline rear delt flyes 7.5x10x4 (tough!)

DB hammer curl 20x5x3 26x5 30x4

Focused on form today. Good pump. cest delts tis feeling good today but glutes are sore as, Im guessing from all the squeezing.And maybe the squats haha. Will be benching in flats tommorow rather than the olys. With flats I can drive a little harder but he olys I can bring my feet further back and get a better arch. Will see how much difference they make and will make the decision then.

[tinytraps]

Week 1 day 2

Bench press comp grip (all paused)

20x10

60x5

75x5

87.5x4x2

95x3x2

102.5x2x2(should of been 100 but oh well)

95x3x2

87.5x4x2

75x5

60x6

Leg ext 150x10x5

Feet up bench press por 70x3x4 70x6

Dips bwx3x5

Back extension 10kg(plate behind head)x8x2

Good workout today, will keep with the flats get more leg drive and feel tighter when I set up. Max grip felt good, will prob stick with it from now on. Went to a training module known as Opening Doors run by the halberg trust, which is about making physical activity more accesible for people with impairments. Was awesome. Also one of my clients informed me that she had nominated me for gym instructor of the year with the nz fitness awards. At least someone thinks I do a good job lol

[bar-belle]

Also one of my clients informed me that she had nominated me for gym instructor of the year with the nz fitness awards. At least someone thinks I do a good job lol

hey that's 8) TT :clap:

[Corey1982]

Also one of my clients informed me that she had nominated me for gym instructor of the year with the nz fitness awards. At least someone thinks I do a good job lol

Well you have a good knowedge base with time spent under the bar plus if you are building a repore with your clients like above, then it should be the first of many sucesses in the fitness industry.

[tinytraps]

Its only a nomination, there is a long and lengthy process to become a finalist but just being nominated is 8)

18/05 Recovery

Band pull aparts 5x20

Reverse pec deck 5x15

Barbell shrugs 5x20

Shoulder press (liiiiight) 5x20

Dizenzo rows 5x15

Lateral raises 5x20

Just wanted to do some light work to loosen up the upperbody, feeling a bit tight. Got a little pump going on nothing too strenuous then did a spa/sauna/pool contrast. Feel much better now.

[tinytraps]

week 1 day 3

Bench press max grip (first reps paused)

60x5

75x5

87.5x4(should of been 3)

87.5x3

100x2x5

Squat

60x5

70x5

85x4

100x3x4

Bench press POR

62.5x4

75x4x2

82.5x3x5 (all reps paused with commands)

Flyes 5x8

done and dusted. Some reps felt better than others. Felt a little fatigued on the top sets but bar speed was good.

[tinytraps]

21/05 week 1 day 4

Incline bb press

db press

dips

tris

bis

box squats

abs

23/05 week 2 day 1

broomstick warm up 120 reps

Bench press first rep paused

60x5

75x4

87.5x3x2

100x2x5

leg press 200x10x3

Bench press first rep paused

70x5

82.5x4

95x3x5

dips (deep stretch) 3x2

db press 3x8

abs various

Had a shit weekend. Was up from 5am saturday to 6pm sunday. Then back up again at 5 this moring. Didnt get as much food in me as I should of. todays session was really good. First set of benches was strong. Still limiting my arch but I dont think its a major at this stage. Second set of benching was a bit tougher, but got through it. feeling good.

[tinytraps]

24/05 Assistance

WG lat pulldown

48x10x2

60x8x2

72x6x2

UH grip bb row

60x5

80x5x5 more weight next time

Seated row

48x15x5

Shrug hi pull

50x10

100x5x5

Rear delt flye

12.5x8x3

Hammer curl

15x5

25x5x3

Reverse barbell curl false frip

15x20x5

Good bit of assistance work today. Getting stronger on theupper back with good technique to boot. Hiting a stride at work at the moment got a good core group of clients that work their butts off, and the results are staerting to show with consistent weight loss of 1-1.5kg per week.

[Big john]

awsome shit brah..good to see the hard mahi paying off in other aspect of life, including your clients. should be happy dude.

Fax me a time 2mr bro...im good anytime all day!

[steak]

good job H 8) fair but firm bro

[tinytraps]

awsome shit brah..good to see the hard mahi paying off in other aspect of life, including your clients. should be happy dude.

Fax me a time 2mr bro...im good anytime all day!

eta at CBC 2pm??

good job H 8) fair but firm bro

Most of them are female, the tend to handle my relentless attitude a bit better than the fellas I think me and Big J are gonna come up and pay you a visit tommorow if you dont mind 8)

[Big john]

Most of them are female, the tend to handle my relentless attitude a bit better than the fellas I think me and Big J are gonna come up and pay you a visit tommorow if you dont mind 8)

told him to fire up the BBq, its time to get sons jacked! :twisted: :grin: :grin:

[tinytraps]

week 2 day 2 CBC

Bench press -first paused

60x6

75x5

87.5x4x2

95x3x2

100x2

107.5x2

112.5x1

107.5x2

100x2x2

95x3x2

82.5x5

70x7

Good mornings 60x5x3

Deadlifts 60x5x3

Feet up bench press 70x3x5

shoulders 2x12

tris 5x10

flyes 3x8

Nice pressin up at cbc. Took my time between sets. Went a little outside the program doing some auto reg stuff for the top sets. elbows were ok after some band pressdowns to warm up. Always good to yak with the steakanator and was good to see some young fullas in the gym too.

[Big john]

Nice pressin up at cbc. Took my time between sets. Went a little outside the program doing some auto reg stuff for the top sets. elbows were ok after some band pressdowns to warm up. Always good to yak with the steakanator and was good to see some young fullas in the gym too.

did u puff out the chest and so off you ELS? :pfft: :pfft: :pfft:

Gutted i couldnt make it today. will have to redeem myself later on. u still coming to the show on sat?

[tinytraps]

Nice pressin up at cbc. Took my time between sets. Went a little outside the program doing some auto reg stuff for the top sets. elbows were ok after some band pressdowns to warm up. Always good to yak with the steakanator and was good to see some young fullas in the gym too.

did u puff out the chest and so off you ELS? :pfft: :pfft: :pfft:

Gutted i couldnt make it today. will have to redeem myself later on. u still coming to the show on sat?

Haha yea bro you know it had to reduce my rom! :pfft:

I think im going to come along. Still offering my services to any of the bikin class that need tanning :grin:

[tinytraps]

Recovery

Face pulls 5x20

Straight arm lpd 5x10

Band pushdowns 100

Reverse curls 5x15

One of my friends is going to do the bench comp with me. Strong little bugger, 130+ tng bench at 94k and 19. Got him to do some paused work and he managed 120 with decent speed.

[tinytraps]

Week 2 day 3+4

Bench press- first paused

20x10x2

60x5

75x4

87.5x3x2

100x3x5

82.5x6x4

75x6

60x6

Illegally wide bench press

60x6x4

50x16

Leg ext 100x8x5

Feet up bench MG 70x2x5

Face pulls 3x20

Dips 5x2

Reverse curls 4x8

Big benching today, felt nice and snappy. Had to combine day3 and 4 as Im going to the NZFBB akl champs tommorow night. Weel 3 is here already and Im meeting it head on :twisted:

[startinfromscratch]

Week 2 day 3+4

Bench press- first paused

20x10x2

60x5

75x4

87.5x3x2

100x3x5

82.5x6x4

75x6

60x6

Illegally wide bench press

60x6x4

50x16

Leg ext 100x8x5

Feet up bench MG 70x2x5

Face pulls 3x20

Dips 5x2

Reverse curls 4x8

Big benching today, felt nice and snappy. Had to combine day3 and 4 as Im going to the NZFBB akl champs tommorow night. Weel 3 is here already and Im meeting it head on :twisted:

havent you heard? bench programmes are for fags

mean volume broseff!!! :clap:

[tinytraps]

Went to the NZIFBB champs to support Nates girl Lisa, and check out some of the other specimens on display, will be going to another one for sure! Then aftewrwards hit up wendys and had 2 quad baconators, 2lbs of beef 8 strips of bacon and the buns. Body weight has just gone to 108 in the morning.

Week 3 Day 1

Bench press (all reps paused)

barx10

60x5

82.5x4

95x3x2

107x2x4- strong presses

Leg ext 5x10

Bench press all (reps paused)

60x5

75x4

87.5x3

100x3x4

Flyes 3x8

Pushdown 3x10

Side raises 3x10

Didnt feel too great going into todays session, but weights were going up easy. Had trouble timing my leg drive so off the strength chest has come right up. Cant wait til test day!

[steak]

Wendys = anabolic

[Big john]

Wendys = anabolic

he smashed it!

Bench press (all reps paused)

barx10

60x5

82.5x4

95x3x2

107x2x4- strong presses

niiiiiice broseff rakich :twisted:

[tinytraps]

Wendys = anabolic

he smashed it!

Bench press (all reps paused)

barx10

60x5

82.5x4

95x3x2

107x2x4- strong presses

niiiiiice broseff rakich :twisted:

Yea Im feeling good! Sort of fighting the urge to go outside the program but we arent robots!

Assistance

WG pulldown 50x10x2 60x6x2 70x6x2

Pendlay row 60x7x5

Seated cable row 60x10x5

Hi pull shrug 100x5x2

Shrug 100x10x3

Hammer curls 28x5x2

Reverse curls 15x15x5

[startinfromscratch]

was looking at the rusky bench programme sheet on phouse. reckon i can do a better one. very similar to pavel at a glance! maybe even same? will dig deeper

[tinytraps]

was looking at the rusky bench programme sheet on phouse. reckon i can do a better one. very similar to pavel at a glance! maybe even same? will dig deeper

Yea thats what I thought, the thing that got me was the Btn press and incline between days. Its a bit rough and hard to read so a pretty version would be nice!

[startinfromscratch]

will fax you the one i made tommorow - on other computer 8)