End of September d/day

[blahman]

20 mins run 3.4km 450 cals choice one

Weight at 91kg this morning lovin it

abs

3x20 slow crunches

3x15 slow swiss ball suitcases.

done

[blahman]

Chest day

Benchpress

heaps x bar

15x60

12x70

12x80

10x90

6x100

1x110

1x120

1x130 slight pause and ever so slight assist but ill claim it

incline

15x60

12x70

10x70

cable low

15x18

12x24

10x30

8x36

cable high

15x18

12x24

10x30

6x36 stuffed and pumped

[Peachy]

Way to go Blahman!! Massive change in your pics :clap:

Looks like your onto a winner. Roll on summer at 12% \:D/

[blahman]

Yeah bring it on.

Legs day quickee

Squat to parallel practicing technique

10x60

10x80

10x100

10x120

5x140

5x150

Def alot harder going to parallel but so worth it legs go to jelly real quick.

Legpress

12x220

10x260

10x300

10x340

10x380

8x420 full full parallel on the last couple

Leg xtn

12x70x3

[blahman]

Full Body Day,Heavy

hex squats

100x5

120x5

130x5

140x5 tore the big callice off my hand so going to get some straps sorted.

Dumbells Benchpress ss with chinups

40x5

5 wide slow chinups x4

Seated row

96x5x4

Lat pulldown

80x5x4

Dips

12 b/w @90.5kg today 30sec rest

10

8

Done made a couple a roasts on the weekend as I have half a cow coming to fill me freezer up. Protein sussed for the next couple of days.

[blahman]

Rightoo been going to the gym but havent been keeping a log.

I have decided that MAXOT is where its at for me right now as it has 5 workouts per week with 15mins cardio every day.

So started today leg day:

Below Parallel Squat

15x20

5x60

2x100

6x140

6x140

4x140

Stiff leg Deadlift wide stance

6x100

5x100

5x100

Lunges 30kg dumbells

6x60kg

6x60kg

4.5x60kg weak area for me lunges always suck

Seated calf raise

6x60kg

6x60kg

6x60kg

5x60kg

5x60kg

15min run

Body weight around 90.5kg now and seem to be putting on abit more back and shoulder muscle. Will do some follow up photos next week.

[blahman]

Chest and abs

barbell bench

10xbar

10x60

6x100

6x100

6x100

1x130

1x135 Happy with this bench as it was hard but good form right down to chest and very slowly back up.

incline dumbell

6x30

6x30

6x30 go up in weight next time too easy

dumbell flyes

4x25

4x25

Dips

14xbw below parallel

12xbw below parallel

leg raise

10 reps x 3set

weighted crunch

8x72kg

8x72kg

8x72kg

[blahman]

Had to have a 1.5 weeks off with back issues and easing my way back into it.

Upper

Benchpress s/set with widegrip chins

60x5

100x5x5

chins

5 sets of 5

Incline D/Bell Press s/set back row

30x5x5

90x5x5

Dips slow as

x8

x8

x8

Upright row

60x8x3

[blahman]

Today

Light legs as still need to be careful of back

HEXbar squats

60x10

100x10x5

lunges Static pause

20x10

20x10

20x10

Leg XTN

60x10x3

Hammie curls not sure of weight didnt keep record.

Legs were toast after no work for a while and took a while to come right. Not looking forward to the stairs to work tommorow.

[blahman]

Upper:

Benchpress

Bar x 20

60x10

100x5

105x5

105x5

105x4

Chinups

BW 5x5

Incline Dbell press

34x5x4

Seated row

90x5x4

Dips low and slow

b/w x 8 x2

Upright row

12x60

12x78

Tricep rope pushdowns

60x10

60x10

B/Weight sitting around 92kg at the moment. Have been eating like a horse. I am meeting with a pro body builder on weekend to get diet and routine sorted with the aim of competing next October. Overall pretty happy with progress apart from the niggle in the lower back.

[PeterDolan]

Who ya meeting with?

[blahman]

Clear yer inbox mr dolan

[PeterDolan]

Clear yer inbox mr dolan

Got it mate

[blahman]

What I been up too

Chest

Flat Bench DBell

30x8*5

Incline Smith Machine Press

70x8

75x8*3

Decline Machine Press

112x8

120x8

120x8

140x8 with plate ontop of machine as 120 is as high as it goes

Flat bench flyes

15x8x4

Pullovers

30x10x2

Dips

BWx10x3

[blahman]

Back

Chinsup wide grip

8

6

6

Bent over rows machine

30x8

32.5x8

35x8

37.5x8

Dbell row

27.5x8x4

Tbar rows

80x8

80x8

90x8

100x8

Lat Pulldowns wide

72x8

72x8

72x8

78x6

Rack deadlift

80x10

100x8

100x8

100x8

[blahman]

Legs

Hex squats

100x10

120x8

125x6

125x6

125x4

Leg Press

220x8

260x8

300x8

300x8

300x8

Leg Extns

72x8

72x8

78x6

78x6

Leg curls

45x8x4

Stiff legg deadlift

60x8x4

Calf raise

80x20x4

[blahman]

Shoulders

Seated barbell press

60x8x4

Uright row

66x8

72x8

72x8

78x8

single cable side raise

15x10x4

front raise bar

17.5x10x4

Rear raise sset with shrugs

10x10 shrug 100kg x 2

[blahman]

seated bbell curl

20 + bar x8x4

close grip bench press

80x8x4

incline d/bell curls

15x8x3

17x8

Seated overhead ezy bar

20 + bar x8x4

Concentration curls

12x8x4

Dips

15

11

10

10

[PeterDolan]

Shit, looks like ya catching up on some workouts!

[blahman]

Nah just carrying on with it. I have been lurking and not posting but am making some progress so I am going to start posting a bit more. Back has come right now so time to ease myself back into it before trying out some 1rep max in a few week. I am also planning on competing in the midget sub 172cm class late this year so alot of work to do between then and now.

[PeterDolan]

I am also planning on competing in the midget sub 172cm class late this year so alot of work to do between then and now.

What comp is that?

[blahman]

Auckland Nationals I have a long way to go but things are heading in the right direction.

Chest

DB Bench

40x8

40x8

45x8

45x8

40x5

Incline Smith

75x8x4

Decline Machine press

115x8

135x8

135x8

145x8

145x6

DBell flyes

15x8

15x8

17x8

17x8

Dips

5x5

Done

[morattigirl]

Do you live in Paps dude? I can't remember if it was you or not and train at Bay Bodyfit?

[blahman]

Yep by the new high school. Still lovin Bay body fit cos there is not alot of people there when I train at 230 in the afternoon. Heaps off free weights and dB's up to 54kg ( I have my eyes on them next month) :pfft:

[morattigirl]

Yep by the new high school. Still lovin Bay body fit cos there is not alot of people there when I train at 230 in the afternoon. Heaps off free weights and dB's up to 54kg ( I have my eyes on them next month) :pfft:

I thought you were just round the corner from me Hey got that novice comp on 5th Feb at Global if ya keen to come over for a squizz or maybe compete :wink: