My journal

[HarryB]

^^ Still solid volume bro given where your prep is at - lets call it old skool work ethic!

The back workout looked solid - simple heavy compounds - the staple!

I noticed on both back & arms you did an isolation type movement first - was this a warmup or pre-exhaust tactic?

Pre exhaust and it just means I can straight away feel everything working when I get to compounds.

[HarryB]

Just did delts, triceps and cardio.

Bent cable laterals 5 sets of 12-15

Hammer strength shoulder press 1pps, 2pps, 3pps, 4pps/12 reps each

Got ahead of myself and thought I'd try 5pps, FAIL, 1 stink rep then dropped back to 4pps and got 9 or 10.

3 sets db laterals, 3 sets of seated lateral machine.

Standing presses just 2 sets, 60k/ 15 and 80k/ 11

Lying db tricep extns 4 sets

Close bench 4 sets

Pushdowns 3 sets

Then cardio.

Felt really good today. Feel like my body is coming together.

[Android]

Just did delts, triceps and cardio.

Bent cable laterals 5 sets of 12-15

Hammer strength shoulder press 1pps, 2pps, 3pps, 4pps/12 reps each

Got ahead of myself and thought I'd try 5pps, FAIL, 1 stink rep then dropped back to 4pps and got 9 or 10.

3 sets db laterals, 3 sets of seated lateral machine.

Standing presses just 2 sets, 60k/ 15 and 80k/ 11

Lying db tricep extns 4 sets

Close bench 4 sets

Pushdowns 3 sets

Then cardio.

Felt really good today. Feel like my body is coming together.

Those Delts can push 5pps but you're crazy to try anyway mate. I've got a new flatmate soon she's coming down to Wellington with me so just starting to round up the HarryB Infinite Vision support crew now. Not sure about the name now...H.I.V

Bring it, no pressure...just bring it :pfft:

[HarryB]

Just did delts, triceps and cardio.

Bent cable laterals 5 sets of 12-15

Hammer strength shoulder press 1pps, 2pps, 3pps, 4pps/12 reps each

Got ahead of myself and thought I'd try 5pps, FAIL, 1 stink rep then dropped back to 4pps and got 9 or 10.

3 sets db laterals, 3 sets of seated lateral machine.

Standing presses just 2 sets, 60k/ 15 and 80k/ 11

Lying db tricep extns 4 sets

Close bench 4 sets

Pushdowns 3 sets

Then cardio.

Felt really good today. Feel like my body is coming together.

Those Delts can push 5pps but you're crazy to try anyway mate. I've got a new flatmate soon she's coming down to Wellington with me so just starting to round up the HarryB Infinite Vision support crew now. Not sure about the name now...H.I.V

Bring it, no pressure...just bring it :pfft:

TEAM HIV, bring on the tshirts! ha ha ha ha

[HarryB]

Bits and pieces workout last night just to keep things ticking over.

Calves on the hack squat 6 sets 2 main heavy ones and 1 light one.

Rack deads 60k, 100k, 140k, 180k, 220k, 220k/ 5 reps each. Tried to keep the movement slow and squeeze my lats and back in the upright position.

Seated db curls, worked up to a heavy set of 30k/ 6 then a back off set of 20k for about 12 or 15.

One arm pulldowns 3 sets of about 12 reps each just full extension to open my lats right up, then full contraction holding for a one count.

Got a nice pump in everything I did and then did 30 mins walk on the treadmill.

6 weeks this weekend!

[crazyfacials]

ta lofa mr lova lova

do you stand on something when doing the hacksquat calf raises or do you just stand on the base and do it?

fa

[HarryB]

ta lofa mr lova lova

do you stand on something when doing the hacksquat calf raises or do you just stand on the base and do it?

fa

It's a Hammer Strength Hack Squat so the foot plate is set forward, perfect for calves. Shit for hacks though lol.

Oh and yeah malo uso he he he

[HarryB]

Bw 109.9 WHAM finally puny!!! Lol

Chest, arms and cardio.

Cable crossovers 4 sets of 12-15

Incline bb press 60k, 80k, 100k, 120k/ 12 reps each

140k drop to 100k drop to 60k for as many as possible at each weight.. Not many at 140 lol

Incline flyes 15k, 25k, 37.5k, 37.5k for 10-12 reps each

Hammer incline press 1pps, 2pps, 2.5pps, 3pps/ 10-12 reps each

Pushdowns 4 sets of 15-20

Hammer strength curls 4 sets of 10-12

Lying extensions up to 70k for 12 (3 sets on the way up to that)

Standing db curls up to 30k for 9 (3 sets working up to it.)

30 mins cardio on treadmill. Just fast walk on an incline.

Good workout, feeling good and stoked to have broken 110k!!!

[Android]

6 weeks to go and still dropping fat on a weekly basis is bloody good mate. Keep well and don't hang around sick people from now on

[Shutupandsquat]

Still a god damned week ahead.

[HarryB]

Update. I've been training hard. Business end of the prep now so working my ass off. Very busy with life and work also but I think that makes me work more effectively.

Conditioning coming along how I want it to, haven't had to increase cardio much or change my diet too much. Things are happening.

I'm not working at my office at the moment so logging training is shit lol but I am training, mod to high volume, still pretty strong.

[HarryB]

Haven't been able to get on properly for a while but back at my regular office now so here's the update.

108 last sat morning and very happy with where my conditioning is at. Training 5 days most of the time and hitting 30 mins of cardio a day after training.

My diet from mon thru til sat is low carb, very low carb and very little added fat, just what is in my diet. I don't do a physical job but I work longish hours so I find dieting like this works better for me because I am unable to do a lot of cardio and often have to rush my workouts.

Strength is going ok although I am not really fussed about that at the moment.

I will start logging again from last nights workout which was my 5th day make up workout. I did Back and chest and cardio. Nothing too hard core just burning cals. My main back day was monday and my main chest day is fri or sat so this was just to get my blood moving around.

Hammer strength pulldowns alternating arms 1pps, 2pps, 3pps, 4pps, 4pps, 2pps all sets for between 12 and 15 reps, at the heavier weight I had to to a bit of rest pause to hit my numbers but I really enjoy how this feels on my lats. Very exhausting.

Hammer strength incline press alternating arms 1pps, 2pps, 3pps, 3pps, 2pps all sets between 12-15 again

Rack deads 60k. 100k, 140k, 180k, 220k/ 6 reps each

260k/ 3..... really thought I would get 6 here but FAAAARRRRKKK it was like some bastard glued the bar down. I do my racks from about an inch below knee height and rest the bar every rep. I am going to start doing them from above knee height and bounce it lol... that might make me feel better about what I am lifting.

Parallel grip chins 3 sets of bw only between 8 and 12 reps each. I was starting to feel faitgued by this point.

Rope straight arm pulldowns 4 sets of 12-15

High incline db press 3 sets of 12-15 with 20k, 35k, 50k

Then 30 mins of cardio on the treadmill.

Done.

[M.T]

I know that feel with rack pulls.

Goods shit Harry things looking on track for you.

[HarryB]

I know that feel with rack pulls.

Goods shit Harry things looking on track for you.

I am happy with how things are going man, Nats soon for you guys! Exciting!

[drizzt]

Strength is going ok although I am not really fussed about that at the moment.

Stop lying to yourself bro! :pfft:

Jokes, good to see you back around these parts.

[Android]

Good to see you still around and still focused on the goal mate.

Keep at it!

No train no pain or something like that... :roll:

[HarryB]

Good to see you still around and still focused on the goal mate.

Keep at it!

No train no pain or something like that... :roll:

Yeah something like that he he he he he he

I am having a decent crack at it and feeling good.

[HarryB]

Here's a pic of me sitting just under 120 as I was starting my prep for the Wgtn show. Just as a point of reference for the puniness I shall unveil come showtime in Wellies.

[Android]

The Boss 8)

[HarryB]

The Boss 8)

Us old school guys, no idea how to grow aye?

Ha ha ha ha ha ha ha ha

[soundsgood]

Harry Harry Harry. You do not understand the concept of a progress pic do you. It has to be current not retrospective!!! Lol

Looking crazy big in that pic, can only imagine how insane you are looking now and will on stage in a few weeks. Keep hammering it hard brother!

[trainlikeafreak]

abs at 120 :shock:

[Phedder]

abs at 120 :shock:

Double :shock: :shock:

If they looked like that, then, you've got to show us what they're like now! Agree with SG, you don't know how a progress pic works

[HarryB]

abs at 120 :shock:

Double :shock: :shock:

If they looked like that, then, you've got to show us what they're like now! Agree with SG, you don't know how a progress pic works [/quo

Its not really a progress pic, just a point of reference so I have something to compare when I post a comp pic.

I'd take pics a lot more frequently but my technological ability much like my ideas about training, nutrition and drug application are somewhat dated lol

I'm down 11k from that pic so I'm somewhat leaner.

[trainlikeafreak]

lol...