End of September d/day

[blahman]

Competing in what exactly? Am still a bit fat for comp as yet but is its bench press or something might be fun.

[morattigirl]

Competing in what exactly? Am still a bit fat for comp as yet but is its bench press or something might be fun.

P/Ling comp. So Squat, Bench, Deadlift. I think you can just only do one though if you want?? Not entirely sure. I'm not competing but will be there making noise in the background :pfft:

[blahman]

Be keen on the Bench but back is still not quite 100% and need to focus more on form before 1rpm max. I would be keen on going for 140kg comp time. Decline machine is not real weight

[morattigirl]

Be keen on the Bench but back is still not quite 100% and need to focus more on form before 1rpm max. I would be keen on going for 140kg comp time. Decline machine is not real weight

All good mate

[blahman]

Got fat and muscle test today. Muscles gone up just under 3kg in a month. Fat down 1.5%. I have three more months on this muscle building diet then the bad ass diet begins. I am happy with progress thus far and am aiming for the comp here in Tauranga on 24th September.

Might see some other stocky midget there :pfft:

[morattigirl]

Got fat and muscle test today. Muscles gone up just under 3kg in a month. Fat down 1.5%. I have three more months on this muscle building diet then the bad ass diet begins. I am happy with progress thus far and am aiming for the comp here in Tauranga on 24th September.

Good work dude :clap: , 24th? Where's that being held?

[blahman]

Tauranga not sure where yet.

Chest update:

Bench Press:

100x8 x5

130x1

140x1

Incline Dbell

25x8

27x8

30x8

30x8

34x8

Decline Machine

115x8

135x8

135x8

155x8

Flyes

17x8

17x8

17x8

Pec dec

Full stackx8x3

[blahman]

Bench press

100x8x5

140x1

150x1 slight assistance from spotter at the bottom as it got stuck.

Incline Press

60x8

70x8x4

Decline Machine Press

115x8

135x8

155x8x2

165x6

Dbell Flyes

17x8x4

Dumbell Pull over

30x10x2

EZbar skull crushers

20 + bar x 10x3

Stoked with getting 140 Bench Clean and 150kg would have been clean had I not done two many sets before hand. All other training is going well. Legs improving lots with Ass to grass squats at 120kg alot harder than below parrallel but trying not to bounce out the hole. Shooting for a good 1rpm max deadlift tomorrow.

Creatine cycle on again weight went up 2kg so sitting around 93.5 at 5ft 7. at 20% Bfat. Testing again in two weeks. Not really concerned with weight just putting on muscle for next three months.

[blahman]

neutral grip chins

10,8,8

bent over row

30kg + bar x8x4

Dbell row

30kgx8x5

tbar row

100x4x8

110x4x8

lat pull down

72x8x3

80x8x2

Deadlift

60x10

80x10

100x8

120x8

120x8

150x1

160x1

170x1

180x1

Called it quits at 180 for a new PB and am shooting for 200 next week as the weight was flying u. I had the gym owner assessing the technique and he seemed to think it was perfect - but hanging out grip it rip and hold it up there :twisted: Felt pinging sensation in the butt after the lift so am presuming this is microtears of the hamstrings/glutes - much like heavy close grip bench on the tri's. Am stoked with progress this week and am looking forward to legs day tomorrow.

[blahman]

Legs Day

Squats below parallel

bar x10

60x10

100x8

110x8

120x8

120x8

140x5

Leg press

200x10 warmup set

280x10

320x8

360x8

400x8

Quad XTN

70x8x4

Ham curl

55x8x5

Stiff leg Deads

bar x 20

60x10

80x10

90x8

100x8

Home for Banana yoghurt protein shake with milk Yum. Felt happy with the leg press but the exercises that relied on back strength were alittle off today. No matter as I got through it all and felt a great pump at the end.

[blahman]

Shoulder High Rep

Arnold Press

12x20x4

Lateral raise

12x15x4

Front Raise

12x18x4

Rear delt raises

7.5x15x4

Shoulder machine

pyramid up 5 each weight then 30 sec rest pyramid down x2

got to 60kg and my arms would not move anymore.

Shrugs

60x20

80x15

100x12

120x10

140x8

160x6

Calves

60x20x4

[blahman]

Arms Day

Seated EZbar curls

20+bar x12

30+barx8x3

30+barx6

Close grip bench

bar x 20

60x15

100x8x4

100x6

Incline Hammer curls

15x10

17x8x4

20x6

Seated Overhead XTN EZbar

20+bar x12

30+bar x8x4

Seated Concentration curls

10x12

12x12

17x8

17x8

20x5

Dips BW 93.5kg

20

18

15

Good workout today arms are still going strong. CLose grip bench next week will bump last set to 110kg to see what happens. Overall happy. \:D/

[morattigirl]

Nice work BM :clap:

[blahman]

Cheers dude Moratti. You are lifting some serious weights Moratti.

Chest L/Weight week

DBell flyes - wide long and slow

20x10

20x12

20x12

20x15

Pec Deck

20x50x3

15xmax stack 60 me thinks

Machine bench

20x50x3

20x50x20

15x70 nothing left in the tank

Dumbell bench press

20x15

20x17

20x20

20x20

18.5x22

Dips

10 bw 93.5

8

6

Workout good today. Light weight high rep week so things are going to hurt differently this week :twisted: Diet is know 90% on track and shape is starting to show through. Chest/back/shoulders getting massive. arms around 18 inches cold and getting good shape to all three heads of tri. Its weird that one arm has really high peak on bi the other is normal. I am right handed and the peaked arm is the left. Enough ramblings time for lunch - 200gram tuna and pasta yum

[drizzt]

Just caught up on your log bro, mean weights being shifted here :clap:

[steak]

bench and squat the same?

[blahman]

At the moment they are Steak 1rpm bench vs 6-8 reps of 140 but I will aim for some 1RPM next week on the squat I think around about 180 to 200 to match my dead lift with a 150 bench not too bad for a beginner :wink: My technique on squat is a little crap and it causes me to lean forward a little and puts a bit of stress on lower back. I want to iron that out before aiming too high

[steak]

yeah..150 is a good bench 8) Good luck with your upcoming comp.

[blahman]

Light back

BW 93.5

Chins

15,10,8,8

Lat pulldowns wide

42x20

42x20

48x20

54x18

Cable rows Dbar wide

54x20

54x20

60x20

66x20

Close grip pulldowns

48x20x3

54x17

Reverse grip Bent over row machine

20kg plate x20x3

Deadlifts super set with clean and press

60x20x3

Clean and press

60x5x3

Felt good lower back got a work out from the deads. Back really pumped. Choice 8)

[blahman]

Light legs

Front Squats

barx25

40x20

60x20x3

Lunges

20kg x20x2

Single Leg XTN

18x20x4

Single Leg Curls

12x20x4

Stiff deadlifts

60x20

70x20x3

I was supposed to do 4 sets of lunges but had a small trip to the toilet to relieve myself of my preworkout meal. Hence the intensity dropped a little and only came back from the DLifts at the end. Might stick to level three on the leg scale in future as it was not fun.

I have a weigh in and fat test again tommorrow so will be posting the results of another month of good bulk diet and good gym work. Weighing in 94.5kg this morning.

[blahman]

Weighed in at 94kg at 19.5% fat up +1.2kg LMM. Me and my trainer have both decided there is enough mass to work with for the comp and being so short that the cut starts now. I am adding in HIIT slowly and will re check in in a months time. Diet has been tweaked further and cleaned up a little.

Shoulders Heavy

Seated Bbell press

60x8

70x8x3

Upright row

60x8

72x8

78x8

84x7

Single cable side raise

12x10x4

Straight bar front raise

20x10x4

Shrugs

100x10x2

SSet with rear raise

10x10x2

Standing calve raise

60x20x4

Cardio

cross trainer 178 cals 13mins HIIT

[blahman]

Arms light yesterday

Seated single concentration curl unsupported

10x20repsx3

10x15

Single cable curl

12x20x3

12x18

21's

10+bar

15+barx3

Decline French Press

10+barx20

15+barx20

20+barx20

25+barx17

Rope pushdowns

30x18

24x18

24x18

24x15

Overhead rope XTN

36x20

40x20

48x18

48x12

[blahman]

Flat BenchPress

60x10

100x8

100x8

105x8

110x8

115x5

Incline Bench Press

60x10

70x8

80x8

90x7

Decline Bench Machine

115x8

125x8

155x8

155x8

155x6

DBell Flyes

15x8

20x8

20x8

20x6

Cross Train 13min HIIT

Wicked Session :pfft: I was slightly worried having worked arms on Sat and they are still DOMSING if that is a word - but it was all good. Back on the creatine mono on Sat after a short break seems to be kicking in. Weights felt good with great chest pump today. Am looking forward to back tomorrow.

[blahman]

leg muck around day.

Squats

60x20

100x12

120x10

140x8

160x1

170x1 new pb

Deadlifts

100x10

120x8

140x8

160x1

170x1

180x1

190x1

200x1 new PB

Leg press

220kg x30 x3

Small spew in mouth on second set and pulling funky dance moves randomly as I left the gym so all good

So as it stands

Bench 150kg

Squat 170kg

Dead 200kg

OHpress 100kg

Not to bad for fat midget \:D/

[soundsgood]

Nice work on the PBs bro!

Looking forward to seeing how u cut up, you've done yourself a big favor giving yourself ample time to cut down from. Means you won't be cardioing like crazy to lose the last little bit at the end. You really want to be at the right fat % 2 weeks out, use the last 2 weeks for depleting then carbing up and getting hard condition rather than spending 3 hours a day on the treadmill.

Also don't worry about what weight you come in at. Big mistake novices make is holding onto fat or dropping muscle and condition just to make a weight class. Just compete at whatever weight you come in at. If your conditioning is good enough your weight won't matter.

Good luck, will be following your progress :grin: