5/3/1 +10kg bodyweight

[mike27]

treadmill warm up 5mins

explosive training/full body plyos

exercisers:

KB 12kg clean and press each arm 7x

wg chin's dropping to ground 7x

kb swing 12kg x7

jump squats x7

med hurdle bound into large hurdle bound x7

clap push ups x7

60sec sprinting @ 17.0km phr

3 rounds continous focusing on fast explosive movements

was quite good, sumthing different to try

stretches

hams,calves,chest,cobra,prayer pose

[mike27]

new macro split for me

cho 445g 57%

protein 142g 18%

fats 81g 23%

total 3069 cals, i weigh 89kg

seems a tad light on cals. im training mon-wed-fri weights for up to 90mins.

more exercise going on these last few weeks but next week back to the normal.

[Phedder]

What's the reasoning for the diet change?

[mike27]

just trying to get it nailed down and ive also got that new excel diet log/program off here a few weeks back and inputing my diet and data into that

just trying to be more srict with my diet and more consistant

[Phedder]

Fair enough then, they do say consistency is key (maybe that's what I'm missing :pfft: )

Still trying to gain weight or sitting closer to maintenance for now?

[mike27]

mass gain :nod:

bit of fat to strip off but so far so good.

i eat well and healthy, but different foods each day so trying to keep it similar and really nail it down and make the most of the next 6-8months training and make some good gains

sheiko will help me a lot! good gains in strength

testing 1rms wed and fri or thurs

[mike27]

last course fitness session

circuit

warm up 3 laps of the court/gym/hall skipping

plyos hurdles,star jumps

upper body circuit with gymsticks,kettle bells and med balls and plates

lower body, jump squats,jumping lunges,wall sit,line hops,box jumps etc

1 min at each exercise

then a core circuit

leg throws,crunches,v sit med ball pass,butterfly crunch etc etc 60sec each exercise

cool down jogging and stretching to finish. total time 65mins or so

pretty HIT! was great.

had my HRM on and got to 183bpm! :nod: :?

[mike27]

also today

HIT spin bike

warm up 5mins

30sec on(fast as poss),30 sec slow

resistance on 3kg (monark spin bike)

10mins

cool down 5mins

stretch

[mike27]

new supps arrived today

1kg beta alinnine

600g DAA

4kg nutratech. 2 choc 2 cookies and cream

1x new shaker

1x sample ripped freak

just like xmas!! :grin: :grin: :grin: :grin: :grin:

next 4 week plan is:

new sheiko plan

work on stretching post exercise

agile 8 with some added exercises to improve flex and mobility,ROM etc

weight gain,strength gain :nod:

im thinking about getting all ripped up to see how i look. gunna do at least 1 more sheiko 1st tho. then see where im at

[mike27]

1rm bench today

bar x12

60kg x3

80 x1

90 x1

100 x1

105 x1 :grin:

[INSPECTOR64]

Just read your journal,youve come along way bro great work on the bench :clap:

[mike27]

yeah thanx!!

finally broken the 100k on bench

deads and squat 1RM's up soon

maybe some pics

sheiko #37 starts monday for me

also nailing the diet down this week. see if i can do a sneaky 200k dead!! :twisted:

[startinfromscratch]

yeah thanx!!

finally broken the 100k on bench

deads and squat 1RM's up soon

maybe some pics

sheiko #37 starts monday for me

also nailing the diet down this week. see if i can do a sneaky 200k dead!! :twisted:

current b.w and bench squat 1rms? was bench paused?

sheiko will deliver huge gains done properly!

[mike27]

previous 1rm

bench = 86kg now 105kg in 4 weeks (#29)

squat = 140 testing tommorw

dead = 160 testing tommorow

current BW = 86kg

yeah slow on the way up for that 1rm bench today, made it tho

[startinfromscratch]

previous 1rm

bench = 86kg now 105kg in 4 weeks (#29)

squat = 140 testing tommorw

dead = 160 testing tommorow

current BW = 86kg

yeah slow on the way up for that 1rm bench today, made it tho

thats a rediculous gain on bench - 37 will give you heaps more bro. set honest comp-grade 1rms, pause all your 1st reps (if 1rm was paused).

will be following you bro :nod:

[Big john]

ahhh *takes it all in* .............sheiko 8)

[teamfatboy]

ahhh *takes it all in* .............sheiko 8)

Co-signed. Sure, you'll probably take a kicking on the way through, but the gains will be worth it :nod:

Oh and congrats on breaking the 100kg bench mark :clap: Feels good, doesn't it ?

[mike27]

thanks guys!

ive put in a lot to it and its showed in the 1rms

i cant wait to see how the deads and squats have come along

yeah no. 37 will be brutal im sure!

priorities are:

food

sheiko

food

sleep/rest

also starting agile 8 and foam rollering and looking into recovery exercisers

[Phedder]

That's a massive increase on bench :shock: Surely you had a bit left in the tank when you did the 86?

Look forward to seeing the squat and dead numbers too :nod:

[mike27]

thanks phed

i wonder what a few cycles of sheiko will do

[mike27]

1RM's back squat

spin bike 5mins

bar x12

60kg x5

100kg x5

130kgx1

140kg x1 previous 1rm 4weeks ago

160kg x1 slow to lower then cant get back up

155kg x1 as above

150kg x1 :nod:

155kg x1 :nod:

done new 1RM= 155kg back squat

time to eat!

[steak]

good work on your gains there comrade :clap:

[mike27]

cheers steak :grin:

meal this arvo:

whole chicken from supermarket

2C pene

1Cwhite rice

1x moro bar

1x tub mammoth yoghurt

water

took a bit of eating but smashed it down lol! \:D/

[Old Bull]

Ницца товарищ работы :clap: :clap:

105kg Bench PB

155kgs Squat PB

Great work Mike keep it up :clap:

[mike27]

thanx OB

deads tommorw

current/old dead 1RM was 160kg