My journal

[frantic]

God I am becoming a grumpy old man!!!

hey grumpy :wink: , heading to the oz fitness expo in Sydney this weekend?

[HarryB]

God I am becoming a grumpy old man!!!

hey grumpy :wink: , heading to the oz fitness expo in Sydney this weekend?

The sydney fitness expo was a couple of weeks ago. I wanted to go have a look but I was in melb for my bro's wedding.

And yes I am grumpy ha ha ha ha ha need a decent training partner. Or some prozac.... or both!

[frantic]

The sydney fitness expo was a couple of weeks ago

Farrken gold fish brain...reading a mag, saw the date and thought it was April.. :roll:

[HarryB]

I forgive you Fran, you're dieting!

14 may back, calves

Toe presses on hack squat, straight sets of 12 up to 7pps then. Drop from 7pps to 5pps to 3pps

Calves fried!

Rack deads (below knee)

Bar, 60k, 100k, 140k, 180k, 220k/ 8 reps each

260k/ 4 drop to 180k/ 6

(Sorry Viking couldn't do the last drop, I was dead lol)

Front pulldowns

50k, 70k, 90k/ 12 reps each

110k/ 7

95k/ 11

Straight arm pulldown 4 sets of 12

Bb rows

Bar, 60k, 80k, 100k/ 12

120k/ 8

60k/ 15, holding every rep in contracted position for 1 count and bent right over. Nice pump.

Hammer strength rows

1.5pps, 3pps, 4pps/ 8 reps each

5pps/ 7

Done and dusted, felt good today, kept decent pace and got a good pump.

[Viking Power]

Rack deads (below knee)

Bar, 60k, 100k, 140k, 180k, 220k/ 8 reps each

260k/ 4 drop to 180k/ 6

(Sorry Viking couldn't do the last drop, I was dead lol)

Good effort rack pulls CHICKEN.... :pfft: :pfft: :pfft: awesome effort mate

[HarryB]

Rack deads (below knee)

Bar, 60k, 100k, 140k, 180k, 220k/ 8 reps each

260k/ 4 drop to 180k/ 6

(Sorry Viking couldn't do the last drop, I was dead lol)

Good effort rack pulls CHICKEN.... :pfft: :pfft: :pfft: awesome effort mate

Lol I was chicken!! And it was only pansy rack pulls, hopefully get that 6 plates off the ground doing deficits soon. Off to train shoulders and ummmm biceps or something.

[HarryB]

15 may shoulders and stuff

Parallel grip chins 3 sets of 10, slow negatives and trying to pause at top.

Bent db laterals 4 sets of 10 - 15 up to 25k

3 sets of high rope pulls for rear delts

Upright rows

Warm up to 3 sets of 8 with 60k

Smith machine military press

60k, 80k, 100k, 120k/ 12 reps

140k/ 4 drop to 110k/ 6 drop to 80k/ 5

3 sets of db laterals with 20k 12-15 reps

Close grip bench

60k, 80k, 100k/ 8 reps each

140k/ 7

Hammer strength preacher curls s sets of 8 one arm at a time

High pulley curls 3 sets of 12

EZ bar curls 3 sets with 40k for between 8 and 12

Done like a dogs dinner!!

[HarryB]

17 may legs, bloody legs!

Squats (felt off today)

Bar, 60k, 100k, 140k/ 8 reps just warming up, wasn't feeling too good, felt like the floor was uneven.

180k/ 6 (yep never squatting in that rack again!)

240k/ 3 drop to 140k/ 12

Leg press

4pps, 7pps, 10pps/ 15 reps each

Hack squats

3pps, 5pps/ 12 reps each

6pps/ 9

Leg extns for 3 sets of 12-15

Lying leg curls

4 sets of 12-15

Despite feeling off doing squats I felt like the workout went ok. Wasn't doing the reps on squats like I have been doing but made up for it on leg press and hacks. Not bad in the end!

[HarryB]

19 may

Chest and tiny bit of triceps

Incline bench

Bar, 60k, 90k, 120k/ 6 reps each

160k/ 4 drop to 140k/ 2 drop to 100k/ 5

Flat bench

60k, 110k, 140k/ 6 reps each

180k/ 3 drop to 140k/ 3 drop to 100k/ 7

Incline flyes 4 sets of 12 from 12.5k up to 40k

Cable crossovers for 2 sets of 12

Chest was fried

Finished with 4 sets of tricep pushdowns, 12 reps each, more for squeeze than anything else? Went a bit heavier on chest today so didn't want to overstress the elbow joint.

Was pretty happy with benching 180k second exercise, wanted to try a bit heavier today so didn't do as many reps or sets on the way up. Did inclines first to kind of limit myself. I am injury prone on bench so at least after inclines I know I am warmed up.

[soundsgood]

Ive squat in a gym where the floor felt slightly off too. Maybe only a couple of degrees but it's enough to throw you off. You did well to do 5 and a half plates in it. I probably would have shelved it lol.

Your dinner plates must have been oversized after today's workout bro. Dropsets look killer!

[Viking Power]

awesome benching H, :clap:

[HarryB]

Ive squat in a gym where the floor felt slightly off too. Maybe only a couple of degrees but it's enough to throw you off. You did well to do 5 and a half plates in it. I probably would have shelved it lol.

Your dinner plates must have been oversized after today's workout bro. Dropsets look killer!

The worst thing about the floor is that my normal rack was being used by a guy doing push presses with about 30k and he wouldn't swap. I wanted to wrap his bar around his head lol

Today was ok, I wasn't feeling too energetic so thought lower reps were in order. Funny dropping a plate a side and feeling like I didn't take anything off!

awesome benching H, :clap:

Thanks bro, feeling flat today so kicked myself a bit harder. Back to more reps next chest day. Slowly coming up.

[thatwaslight]

wow strong benching :shock: .

how many cals are you consuming atm bro? protein carb fat ratio ect

[Viking Power]

I wanted to wrap his bar around his head lol

We would make good training partners lol i like your style :pfft: :pfft: ......

[HarryB]

wow strong benching :shock: .

how many cals are you consuming atm bro? protein carb fat ratio ect

ummmm is it bad that I don't really know how many cals I consume? My protein varies from day to day between 200 and 300gms and my carbs between 100 and 300gms. Fats are just whatever I get from the food I eat and the occasional teaspoon of peanut butter on lower carb days.

I eat clean proteins, chicken, fish, steak and eggs, whole eggs not just the whites, carbs are brown rice, wholemeal pasta, wholemeal bread and sweet potato. As I get leaner I just have more lower carb days and high protein etc etc etc pretty simple but I can't be arsed counting carbs.

Apparently I don't eat much for my bw but I just eat what works for me. I am no advocate for extreme types of eating. I mean as you get close to comp time there is literally no other way to keep getting lean but to suffer lol but as I am getting leaner week by week I just make small adjustments as I go along.

[HarryB]

I wanted to wrap his bar around his head lol

We would make good training partners lol i like your style :pfft: :pfft: ......

lol yes VP I have rage issues ha ha ha ha ha

[drizzt]

ummmm is it bad that I don't really know how many cals I consume? My protein varies from day to day between 200 and 300gms and my carbs between 100 and 300gms. Fats are just whatever I get from the food I eat and the occasional teaspoon of peanut butter on lower carb days.

I eat clean proteins, chicken, fish, steak and eggs, whole eggs not just the whites, carbs are brown rice, wholemeal pasta, wholemeal bread and sweet potato. As I get leaner I just have more lower carb days and high protein etc etc etc pretty simple but I can't be arsed counting carbs.

Apparently I don't eat much for my bw but I just eat what works for me. I am no advocate for extreme types of eating. I mean as you get close to comp time there is literally no other way to keep getting lean but to suffer lol but as I am getting leaner week by week I just make small adjustments as I go along.

Sounds sensible!

Nice benching, I've gotta stop reading your log when I feel like I've done well on something, haha. Motivating though!

[HarryB]

ha ha ha thanks Drizzt... I've been following your squatting every day saga lol... man that's a crazy workload!

[Viking Power]

Hey H - I found a clip off one off my favorite lifters and there is a little note in there next time some one is on your squat rack brother, just a tip :wink:

http://youtu.be/E58g-3K_wtY

[HarryB]

He's a beast that guy, I have seen a few things about him. He's gotten himself shredded and is doing bodybuilding comps now. I did see my early idol Ed Coan as well. He was the man!! Loved that comment..."I failed with more than you did" ha ha ha ha

[Viking Power]

He's a beast that guy, I have seen a few things about him. He's gotten himself shredded and is doing bodybuilding comps now. I did see my early idol Ed Coan as well. He was the man!! Loved that comment..."I failed with more than you did" ha ha ha ha

hahaha gold aye..... yeah mate Ed Coan is my favorite pound for pound guy he is a freak of nature alright......the gaint killer and Captain Kirk well I he is a unit and love the attuide two great lifters.

[HarryB]

21 May back and calves

Toe presses on the hack squat, 7 sets up to 7pps for 10-12 reps each

V grip pulldowns

40k, 60k, 80k, 110k, 100k/ 10 reps each. Tried to keep the tension on my lats from full stretch to holding the contractioon.

Straight arm pulldown 3 sets of 12 holding for a count in contracted position. Lats were nicely pumped.

Deadlifts off the ground

60k, 100k, 140k/ 6 reps

200k/ 3

260k/ 1 (wanted 3 didn't happen)

260k/ a half lol was stubborn and thought I'd have another crack at a triple, couldn't lock it out FAIL

Tbar rows

2p, 4p, 5p/ 10 reps

6p/ 7

Hammer rows.

1p, 2p, 3p, 4p/ 10 reps

Front pulldowns 3 sets of 15 light!

Nice pump but weak on deads!

[soundsgood]

I notice you did 4 working reps for deads. Granted you wanted more but how do you think maximal effort low rep training affects physique building coming into a bb comp?

I've been doing lots of doubles and triples on compounds lately coming into the PL comp I have soon and I reckon ive never felt bigger or thicker. Must be doing something? Or maybe it's the high volume of the assistance work. It sure makes a change from the usual 4 sets of 10-12 :grin:

[HarryB]

I notice you did 4 working reps for deads. Granted you wanted more but how do you think maximal effort low rep training affects physique building coming into a bb comp?

I've been doing lots of doubles and triples on compounds lately coming into the PL comp I have soon and I reckon ive never felt bigger or thicker. Must be doing something? Or maybe it's the high volume of the assistance work. It sure makes a change from the usual 4 sets of 10-12 :grin:

Actually I did 1 and a half working reps on deads. 200k was just a warm up. So yeah essentially a bit of a waste in terms of bodybuilding. I should have done a back off set for a few reps but I had 6 plates for a triple in my head and hadn't thought that I wouldn't get it so just got the shits and quit that exercise. At this stage with a fair amount of time before comp I'm not too worrried but certainly closer I won't be doing singles and doubles. Maybe a few triples here and there as part of a drop set. I mean you need the weight to keep you muscle on and getting stronger on the basics means getting stronger on all the assistance stuff so it has to help.

So short answer is that at this stage it doesn't hurt to do heavy singles but the goal is to get stronger so I can do some reps with that weight. I mean when that single at 6plates becomes 6 at 6plates I have to be bigger right? I actually did 6 plates for 2 or 3 a few weeks ago so it was a shit effort today!

[Optimass]

So short answer is that at this stage it doesn't hurt to do heavy singles but the goal is to get stronger so I can do some reps with that weight. I mean when that single at 6plates becomes 6 at 6plates I have to be bigger right? I actually did 6 plates for 2 or 3 a few weeks ago so it was a shit effort today

so true - lol @ 200kg warm up > how many people can say that