Time to get serious!

A1) Front Squats

50kg 2 x 2
60kg 1 x 3
70kg 1 x 2
80kg 2 x 2
90kg 1 x 1,f... Lost tightness.

B1,2,3)

Inc DB Press- 24kg 3 x 6 @40X0
Chest Supported Row- 18kg DB 3 x 12 @ 20X0
Inc Flyes- 6kg 3 x 20 @20X0

C1,2,3)

Neutral Chins- BW+5kg 3 x 6 @40X0
DB Press- 24kg 3 x 6
Low Pulley Row- 50lbs 1 x 25, 60lbs 1 x 20, 75lbs 1 x 15 all @2120

Awesome pump. Trying to rebuild my OHP.

runawaybishop wrote: »

Fair enough, wouldn't want to accuse you of yndtp. Big difference over additional weight with 1 sec tempos?

Yndtp?

Yeah, it's pretty murderous. Especially with the minimal rest it's just constant fatigue.

Arms, abs, delts!

A1,2,3)

Dips- +5kg 1 x 6 @40X0, 1 x 5 @50X0, 1 x 4 @60X0
Tricep Ext- 3 x 12 @30X0
Band Pushdowns- 3 x 25 @20X0

B1,2,3)

Curls- 3 x 25 @1111
Lat Raise- 3 x 25
Rear Delt Flyes- 3 x AMRAP

C1,2)

Ab Wheel Rollouts- 3 x 8
Inverted Row- 3 x 12

Went back to regular bench for the A1s and use incline as the B2.

A1,2,3)

Bench- 60kg 1 x 6, 65kg 1 x 6, 70kg 1 x 6 all @40X0

DB Row- 24kg 3 x 12 @20X0

Inc. Flyes- 3 x 25 @10X0

B1,2,3)

Lat Pull Down- 65lbs 1 x 6, 70lbs 1 x 6, 75lbs 1 x 6, 80lbs 1 x 6 all @40X0

Inc. DB Press- 24kg 3 x 12 @20X0

Machine Row- 90lbs 3 x 20 1111

D1,2)

Chest Supported Row- 4 x 10

Cable Row- 4 x 15

E) Abzzzzz.

Had a great day in the gym today. Worked up to a 70kg clean and jerk. A lot left in the tank too. I'd say about 10kg maybe? After that my front squat wouldn't be strong enough.

If only my snatch was anyway comparable:( Anyway, that's my last training session in Ireland unless I squeeze one in tomorrow along with the mayhem of packing, her doing her driving test, changing money and something inevitably screwing up:P

chriity139 wrote: »

Nice results from the program man. Gained a good bit on your legs. Nothing like increasing bodyweight while keeping the waist small. Keep up the good work dude

Cheers man! Doing any type of hypertrophy was a real shock to the system:P

24/05/14

A1)Bench

Upto a real easy 85kg. Needed that to programme next few weeks.

B1)Inc. Bench

40kg 3 x 12

4 rounds of:

Neutral Pull Ups x AMRAP
Close Grip Bench x 8
Bent Over Rows x 8

A few updates since the last time I've logged. 2 minor injuries to my left wrist and elbow have stopped me doing as much bench volume as I'd like to do but I'm managing pretty okay. Hit 65kg for 5 x 6 last night but my wrist doesn't like the loading at all, thumbed grip seems to be less aggregative but that drives me mad. I'm sure it'll clear up soon though, I hope. I was just on a really good strength wave with my bench that normally doesn't happen.

Squatting is grand apart from the odd elbow pain here and there but a wider grip and higher bar placement seems to settle it down okay. Still doing 20 rep work. Did 65kg x 20 last night with a lot left in the tank. High rep work really highlights weaknesses for anyone looking to find some. Did my bigger squat over here too, a mind boggling 111kg for 5. Had to put in two 8kg kettlebells to raise the weight. Hopefully we'll order 2 x 20kg plates soon.

Goal out of the 20rep stuff is the get body weight for 20 which, is now about 94kg but I hope to be about 85kg by then. I'm heavier than COH, madness:P

Nothing else really to note other than I'm working in Kings College in Cambridge. Hours are ridiculous but till I get on my feet properly it'll have to do. Nutritions been pretty much on point apart from the odd bit of cake(the chefs know I have a palette:P). I tend to bug them for some meat every now and again plus I live with two chefs so it's pretty awesome:) Last thing, if you're ever in Wetherspoons over here, I really recommend the rack of ribs! So much I had them twice:)

JJayoo wrote: »

We are about the same weight. Weight buddies. Plus post me cake please.

No cake for you, you're cutting out cake!

I'll post some pictures of the stuff I get to 'sample'- AMAZING! Gotta get some recipes and play around with ingredients to make them more health conscious cause at the moment, they're ridiculously unhealthy.

COH wrote: »

I still have a couple of kg's on you pal... for now

Awh:( would have been an achievement:(

Nothing major to put down. Few bench sessions plus a heavy front squat session. The biggest and best was last nights 10kg just to 80kg x 20. Anyway;

Squats

Up to 111kf

Then..

80kg x 20 and 87/8kg. Next time I do this I should be at the goal of 85kg. I'll video it and see the story. Bit afraid to jump up as far as 90kg next time.


Just did some heavy rows, hamstring curls with my body weight and weighted planks.

Nothing much to add since the last post. Trained a bit, ate a lot, rested a bit etc.. Started a new programme for some pressing today. Just some linear progression for the first phase and then some funky stuff for phase 2. Anyway,


A)OHP

Bar 2 x 15
30kg 2 x 8

42.5kg 5 x 8

Unsupported Seated BTN Press

36kg 4 x 8-12

C) Incline Bench

40kg 3 x 15

D1) Rear Delt Flyes

3 x 15

D2) Inc. Flyes

3 x 20

D3) Plate Raise

3 x 15


Can't wait to squat

Today's 'fun' was 10,9,8 and so on for time- which I didn't record*.

Hang Cleans w/50kg
Burpees.

Clean form was a lot better than to be expected. It was difficult but not too bad. By the time 4s has come, I was pretty knackered though. Rest times were as needed but nothing more than 15-20secs.

*because I forgot too:P

For my own benefit:

Warm up.

10 x 60m sprint- 90sec rest.

1 x 10m, 20m etc.. up to 60m- rest till back to start plus 15sec or so.

Above is for either tomorrow or sometime next week. Yeah, I'm cutting seriously!

Updates for this week:

Sprinted x2
Lifted x3
Did my BF and it says 9.9% and assuming it's around 2-3% out just by visually looking at myself I reckon I'm sitting between 11-13%- which is cool. I'll keep going till strength starts to suffer.

Got to a local gym Monday for a session. Did the following;


Warmed Up

Sumo Deads

60kg x 5
90kg x 3
110kg x 3
*add chains*
+40kg 3 x 2

Hammer Strength Row

70kg + machine weight 3 x 15

DB Inc Press

30kg 4 x 8

More rows, cleans and some jerks.

Conditioning Work

200m row
60kg clean x 3

8 rounds and I was knackered.



Everything's falling into place now, a nice balance between lifting, eating and conditioning and results are beginning to show it. I'll try post a pic of what I had on refeed day. It was forn- food porn.

And here's where I lie now at 82-3kg.

#GymSelfie:pac:

bluewolf wrote: »

Note to self, eat more Belgian waffles...

Lol:P

I've been pretty good with this cut compared to what I've called a cut before. Most of my days end up as IF because of work etc.. so that helps too.