My journal

[bar-belle]

big dude for height :clap:

[HarryB]

Thanks for that MG and thanks for the compliments. Now all you have to is add 15 kilos and a bunch of tattoos and that's me lol..

Did shoulders and biceps yesterday.

Seated military press

bar/10

40k/10

60k/10

80k/10

110k/8

120k/3 drop set to 80k/6

60k/12

Machine laterals

3 sets of 8-12 up to the stack. My delts were fried after the presses so the laterals hurt like a mofo.

Bent db laterals

10k/12

17.5k/12

22.5k/10

27.5k/8

27.5k/6

Barbell shrugs

60k/10

100k/10

140k/10

190/8

Standing dumbell curls

10k/8

17.5k/8

25k/8

35k/6

37.5k/3 drop set to 20k/6

Good workout today, felt strong and got a great pump.

If you are wondering about why I train the way I do and the weight progressions then the simple answer is that that is just what works for me. With regard to the triples I do them sometimes to strengthen the tendons and to feel the weight, then I back off to a lighter weight just to make sure I am getting a lot of blood into the area.

Oh and as for the number of sets I look at it as only really doing 1 or 2 working sets, the rest are just what I do to warm up to the weights for those sets.

I think my numbers will start to pick up again shortly as I begin a cycle.

[tinytraps]

I think more bbers should use more sub 5 reps especially for natty lifters. Dam dude your a f^n tank! 100kg with abs oh how long must I wait :grin:

[HarryB]

Lol Tiny traps. I used to think hitting 100k at any kind of weight was enough of a task when I started training a million years ago! I have been at it a long long time.

[Rookie]

Lol Tiny traps. I used to think hitting 100k at any kind of weight was enough of a task when I started training a million years ago! I have been at it a long long time.

Farken looking tank bro! True BBer, got some good wheels too bro, not just another Jonny Bravo. Can tell you've put a lot of effort into your physique bro, repping the shorts dudes! 5ft7 and under haha

[HarryB]

Well in my early years I considered myself somewhat of a giant killer cos I was always the shortest guy onstage, once I hit the heavies I spent half my time trying not to be trod on! lol

The body is starting to really tick over so I am thinking I might have another crack!

Oh and legs and back have always been my favourite bodyparts to train, legs I have always had due to halfway decent genetics but back I had to really work hard for and still do!

[Rookie]

Well in my early years I considered myself somewhat of a giant killer cos I was always the shortest guy onstage, once I hit the heavies I spent half my time trying not to be trod on! lol

The body is starting to really tick over so I am thinking I might have another crack!

Oh and legs and back have always been my favourite bodyparts to train, legs I have always had due to halfway decent genetics but back I had to really work hard for and still do!

Know what you mean bro, my back is so shit, just have to hit it harder than everything else. Am keen to know what sort of things you did back in the day, and how your training has evolved as you've gotten bigger/smarter- advanced with training etc

[HarryB]

For the most part I would say I have devolved my training. And my nutrition and even my drug use. BASIC IS BEST!

The biggest thing for back was just learning how to feel my lats actually working when I was pulling and focussing on different planes of movement and the proper mechanics for performing exercises.

I had to relearn how to do a lot of my movements so my weights dropped from pitiful to super pitiful, but once I started feeling the right line I could begin to apply to power to the movements and things started to climb again. Seems you havea decent handle on that side of things. I also learned to not settle for things, in the sense that just cos I hadn't seen anyone else do something that didn't mean I couldn't do it. I think just keep doing what you are doing, focus on increasing your strength on the basics! Those little numbers creep and up and become big numbers and your body has to grow to keep up!

Same with nutrition, supplements and drugs. Guys think everything needs to be fancy and compliacted and it just doesn't. The principles haven't changed just like human physiology hasn't changed. Keep it simple!!!!

[Rookie]

For the most part I would say I have devolved my training. And my nutrition and even my drug use. BASIC IS BEST!

The biggest thing for back was just learning how to feel my lats actually working when I was pulling and focussing on different planes of movement and the proper mechanics for performing exercises.

I had to relearn how to do a lot of my movements so my weights dropped from pitiful to super pitiful, but once I started feeling the right line I could begin to apply to power to the movements and things started to climb again. Seems you havea decent handle on that side of things. I also learned to not settle for things, in the sense that just cos I hadn't seen anyone else do something that didn't mean I couldn't do it. I think just keep doing what you are doing, focus on increasing your strength on the basics! Those little numbers creep and up and become big numbers and your body has to grow to keep up!

Same with nutrition, supplements and drugs.Guys think everything needs to be fancy and compliacted and it just doesn't. The principles haven't changed just like human physiology hasn't changed. Keep it simple!!!!

Well said mate, I've always had the issue of "using" my back, still learning to use them and have a long way to go! What you did has def paid off though, I think ego gets in the way when we wanna use heavier weights etc but don't end up feeling it most of the time. Perfect example when I did the lat pulldown, seated row and DB pullover last night. Make sure I get the full stretch and pull with the lats, focused on getting elbows as far back as poss on rows. Pullovers were good too, squeezed them hard (lats).

Admire your honesty bro, even a veteran like yourself says keep it simple- you sound very similar to someone who helped me out. Simple def does work best most of the time!!

[HarryB]

Well basics are always best, you just put the muscle on then once you have a fair amount of it you start working out what needs priority and then you can do some specific things to make changes to specific areas. I mean I have trained loads of people over the years and I am always amazed at where they think they are at vs where they are actually at.

[Rookie]

Well basics are always best, you just put the muscle on then once you have a fair amount of it you start working out what needs priority and then you can do some specific things to make changes to specific areas. I mean I have trained loads of people over the years and I am always amazed at where they think they are at vs where they are actually at.

So true mate, I was asked to put a pic up on my journal :pfft: to critique weak points etc. As you said working on the small details come later on, people worry about lat width thickness and all that when they just need to get bigger in general, that is why I know I need to build size first before I focus on the small things. Looks like you've learned lots from your own training and from training others :nod:

[HarryB]

Not sure about this whole critiqueing business. It's such a subjective thing and we all have a different idea of what makes up a good bodybuilder in terms of physique and for the power guys who cares what ya look like, just lift some heavy shit! lol

[HarryB]

righteo, off to the gym to lift some weights, if you never hear from me again it's cos I succumbed to the call of the burgers and never made it back.

[HarryB]

Ok so yesterday I did back.

Bent bb rows, med wide grip on these today

bar/15

40k/15

60k/12

100k/10

120k/8

140k/6 drop to 100k/6 drop to 60k/6

Hammer strength machine pulldowns (weight is per side)

20k/10

40k/10

70k/10

80k/8

100k/5 wiped out... got to cut down the warm up sets, change progression next week if I do this bloody exercise again!

Tbar rows

2pl/12

4pl/10

6pl/1 lol.... I was using the vgrip pulldown handle and an olympic bar with the other end sitting in the corner and the bloody handle snapped. As I pulled the very first rep.

reverse grip pulldowns

4 sets up to about 100k for 8 reps each.

The snapping handle thing ruined my whole workout. Took ages to explain to the gym staff that I was just doing a normal exercise that I have done countless times before with that same set up and heavier weight. RIP poor handle, you served me almost well!

Note to self: don't go back until they have forgotten about it lol

ran out of time and had to go to work but nonetheless good back pump and felt strong.

[samuelNZ]

The snapping handle thing ruined my whole workout

Haha thats awesome! Did they try and get you to pay for it? Ive snapped one of the cables at my gym and they asked me to contribute to the price of replacing it!!

[HarryB]

Nah I was explaining what happened and she just gave me this retarded look ..... I mean I physically had to show her what a tbar row is and how I set it up. I took 4 plates off though so it's only had 2 on ha ha ha ha one of the personal trainers is an old school guy so he backed me on it.

[Rookie]

Nah I was explaining what happened and she just gave me this retarded look ..... I mean I physically had to show her what a tbar row is and how I set it up. I took 4 plates off though so it's only had 2 on ha ha ha ha one of the personal trainers is an old school guy so he backed me on it.

Haha damn bro too strong for the equipment! I love tbars, how do you find them compared to BB rows? In terms of stretch of the lats and feel/contractions

[HarryB]

I really like tbar rows, I mean I would never drop bb rows for tbars because I think bb rows have a greater effect across your whole back, but I definitely like the way tbar rows hit my lower lats. More stable as well because of the angle of the bar etc etc etc

I don't do one in place of the other because I feel they both hit the lats in different ways.

[HarryB]

Oh and I find I get a better stretch with tbars because the hands closer together on the handle allows then to travel further but it's harder to get a proper contraction in my mid lats and back because you just can't get your elbows too far around your body. Definitely a better contraction with bb rows. Because I most often will do both movements on a training day I will pull bb rows slightly higher on my torso so as to activate more middle back, then I let the tbars fry the lower lats.

[HarryB]

Ok sat and did chest, bit of calves and bit of triceps

Calf raises, 5 sets 10-12 reps progressively heavier

Incline bb press

Bar/15

40k/12

60k/10

100k/10

120k/8

150k/3 drop set 110/5 drop set 80/9 (crazy pumped)

Incline fly

22.5k/8

35k/8

50k/7 plus 1 forced rep

Flat bb press

60k/10

100k/10

140/6 drop set 100/6 drop set 60/7

Chest was wrecked!

4 sets of hang clean and press for 6 reps with only 60k. No momentum on press portion but explosive clean. Want to build my strength back up in this exercise.

4 sets of pushdowns of 10 - 15 reps just to finish my triceps off. I do so much pressing I don't like to overload my elbows with heavy tricep work. My excuse is I'm old!!!

That was that, good workout today but need to try fit 2 meals in before gym.

[Rookie]

Mean session bro! Also very interesting take on how you say BB rows and Tbars both have a place in your routine! You're right about the tbars, the plates always hit ya before elbows can get back far enough :roll: Still like it though.

Was gonna ask how come you do both BB movements and not one BB and one DB for the pressing?

Also what's a usual days eat for ya?

[PeterDolan]

If you really wanna make T-Bars a fuller ROM stick 10kg plates at the start of the bar and that should help. 15kg work too. I tend to do this pre contest

[HarryB]

That's very true PD, I find the close grip handle makes it hard as well so when I am trying to get my arms right back I'll do bb rows or double db rows. Then I can just focus on tbars as a power type movement. I still try and stand over the weight too, I think in order to shift weight too many guys are almost standing upright and just twitching their arms lol

Legs today so just getting in the right frame of mind. Will put down a standard days eating as well.

Right off to the squat altar of the quad gods lol

[HarryB]

Ok Rookie in answer to your question about doing mostly bb pressing, it's very simple. The dbs at my gym only go to 50k and ideally for my pressing I want to work up to a 5-7 rep working set. I sometimes go to another gym where the dbs go to 65 but it's a bit of a hike so not often. Even when I was training hard at a gym with bigger dbs I found that after a certain weight they just became impractical to use due to their length and how annoying it is getting them into position.

As to diet, I'm getting leaner at the moment so not a whole lot of food.

Upon waking 1 apple or orange and some water, half an hour later 3 whole eggs and one piece of whole meal toast. Coffee!

Mid morning 250 gms of chicken or beef, veges and every couple of days half a kumara.

Usually train at lunchtime so another apple or orange just prior to training.

Protein shake with about 60gms of protein, a tablespoon of peanut butter, a whole egg and a banana after training. I use about 300 mls whole milk and put ice and 200 mls water in as well then just sip this slowly over 20 mins. Hate feeling bloated which is what happens if I try scull it.

Early evening 250 gms of chicken or beef, vege and half a kumara every couple of days as with mid morning meal.

Usually have 200gms of cottage cheese before bed with another piece of fruit. Usually the fruit precedes the cottage cheese by 15-20 mins.

Pretty basic and simple, try and keep a variety of food types in at this stage. Been about 3 weeks and I am down to about 111. Oh side note I was a fat as 123 start of december.

Don't do any cardio at this stage because everything is coming down nicely. I don't use any supplements except protein powder and I am natural, been a couple of months clean but starting again soon, feel like I will be starting this next course in a very good place.

Ok todays workout was pretty crap. Knee was hurting and it made me wary when I went heavy. I could have just done lighter and more reps but decided to just try hit some ok numbers and keep the volume. Seems my knee can't handle a high volume workout every week at the momentm

Bb squats

Bar/12

40k/12

60k/12

100k/10

140k/8

180k/8 wraps on

220k/3 wraps on drop to 140k/6 (didn't attack the weight, stupid knee)

140k/10

Straight leg deads

Bar/12

60k/12

100k/12

140k/8 don't normally do these but missed rack deads on back day. First time in ages so bloody hard work.

Hack squatted for 3 sets, stupid knee.

Done with legs did 4 sets of standing db curls up to 30k/8

Had a client come in so that was it for today. Not too bad in terms of pump just frustrating with knee stability.

[Rookie]

If you really wanna make T-Bars a fuller ROM stick 10kg plates at the start of the bar and that should help. 15kg work too. I tend to do this pre contest

Cheers for that PD, good idea!

Ok Rookie in answer to your question about doing mostly bb pressing, it's very simple. The dbs at my gym only go to 50k and ideally for my pressing I want to work up to a 5-7 rep working set. I sometimes go to another gym where the dbs go to 65 but it's a bit of a hike so not often. Even when I was training hard at a gym with bigger dbs I found that after a certain weight they just became impractical to use due to their length and how annoying it is getting them into position.

As to diet, I'm getting leaner at the moment so not a whole lot of food.

Upon waking 1 apple or orange and some water, half an hour later 3 whole eggs and one piece of whole meal toast. Coffee!

Mid morning 250 gms of chicken or beef, veges and every couple of days half a kumara.

Usually train at lunchtime so another apple or orange just prior to training.

Protein shake with about 60gms of protein, a tablespoon of peanut butter, a whole egg and a banana after training. I use about 300 mls whole milk and put ice and 200 mls water in as well then just sip this slowly over 20 mins. Hate feeling bloated which is what happens if I try scull it.

Early evening 250 gms of chicken or beef, vege and half a kumara every couple of days as with mid morning meal.

Usually have 200gms of cottage cheese before bed with another piece of fruit. Usually the fruit precedes the cottage cheese by 15-20 mins.

Pretty basic and simple, try and keep a variety of food types in at this stage. Been about 3 weeks and I am down to about 111. Oh side note I was a fat as 123 start of december.

Don't do any cardio at this stage because everything is coming down nicely. I don't use any supplements except protein powder and I am natural, been a couple of months clean but starting again soon, feel like I will be starting this next course in a very good place.

True mate, that must be annoying then! Yeah can def understand the hassle of getting 65+ kg DB'S up, so fair enough!

That's a quick drop in weight bro, much muscle loss there? How've you found your strength since you've started cutting?

Hope the knee heals up mate!