Westside, Kiwi's and Training OCD!!!! welcome to my world...

haha.. cheers mate!!
been enjoying my squats recently, weights have been decent, just need t seriously work on flexibility and technique and im sure my back squat numbers will start t increase nicely im sure :-)

Dude have u read beyond bodybuilding? it has a ton of powerbuilding  splits and alot of different strength training systems check it iam going to follow that fro my next cycle and split

lol, not a great vid but fookin excellent song

I think i can see you in the crowd there lol

mate im not jokin thats around about where i was standin.. to the right of the main stage and some way back.. they were unreal as well!! so so so good.

today- first shoulder session back in.. felt good :-)

Push Press-
90x3, 95x3
100x3*3
80x8

Seated DB press-
42x8*3

DB lateral raise-
20kx8*3

Upright row/ facepull superset circuit
40kx10/ 49x10 - 15 sec rest between supersets, 5 sets.

felt great today.. strength slightly dropped on PP but that'll come back im hopin. but felt good everywhere else.. greta pump from the circuit too :-) traps and delts pumped t hell.. which is good cos im really wantin t try bring my traps up some :-)

You've only just made it back in to the gym!!!! I'd be lucky if I could press my warm up weight after that lay off LOL

Nicely done tho, mate, still shifting some good weights there, what with time off and now being a born again natty

ha.. yep, have t get used t bein naturtal for awhile.. try make some natural gains again :-( SLOW!!! :-(
i was in the last wk on thursday but just did a full upper body workout..
legs tomorro too.. im expectin a horro show :-(

You'll probably have a good un.... just won't be able to walk for 2 or 3 days after LOL

You've put me to shame lifting those weights after time off!
Just started PCT myself and hating it.

How's the niggles now mate?

niggles seem to be gone now mate.. touch wood!!!!!!!!!!1
yeh im not likin pct, the pump i get from the gym is still there, but its dead after 20 mins :-( im not likin not feelin 'full' all day too :-(.. dangerous times as its makin me wanna go on v soon again!! :-) haha..
yeh the strength is still there or there abouts.. im hopin for an extra 10k on all big lifts after a few wks back..so we'll see where i am then :-)

today-
front squat-
warm ups of,
bar, 40, 60, 80, 100
120x3
130x3*3 - left it there for heavy sets, back twinged after the 120 set :-(
100x8
80x10

had a go at some back squats but somethin dint feel right at all.. not too happy!! :-(

ham curls-
warm ups of 39, 46, 53k
67x8*3

EZ curls-
warm ups30x15, 50x10
55x8*3

hammer strength preacher curls- unilateral
25kx18, 25kx12

not happy with my squats.. 130 aint too bad, but they were difficult. first leg session in a good 3 wks tho.. lower back felt it too, just overcooked my forward lean slightly on the 120 set and felt somethin 'twinge' slightly :-(..gonna rest up tonight and maybe go for a swim tomorro, we'll see.

Have you started to focus on your stretching yet??

3 weeks on no leg work is going to make it tough, and my back always gives me jip after a layoff too (hence why I rarely have them).

Fingers crossed tommorrow bud!

yeh hopefully it will be ok.. if not tomorro, at least by the end of the weekend..
ur right tho mate.. im always too hard on myself to be honest.. i always expect t be able t jump back in on the same weights or there or there abouts.. should have held off a bit more this wk really.. got my back used to the squats, etc etc then upped the weight next wk.. ah well.

ur right tho, fingers crossed for tomorro..
and no, i havent carried on with my stretching! :-( my bad.... :-(

Do you rely on diet or cardio or both to keep bodyfat down??

Great effort there with the shoulders.

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i havent done any cardio yet mate.. done some decent conditioining stuff in my garage now and again.. but i react well to dieting.. reducin carbs and i see changes fairly quickly :-)
but im gonna bump cals up again soon and introduce cardio.. im wantin t get fitter and i wann aget leaner the correct way! plus at least by still eatin a good amount of food and adding in cardio i will be able to still make improvements on strength and mass..

ok, so today-

bench
130x5
140x5*4sets

hand clap press ups
3setsx 8 reps

lowish incline DB press-
46kx6*3sets

floor DB flys
24kx12*2sets
24kx12x1 set

awesome session today, although bench felt very heavy indeed! :-( not good.
had a good read thru a book th eother day provided by my egyptian friend Dyskee :-), and it was a crackin read.. alot of useful stuff in it.. called beyond bodybuilding..
there's a routine in it which i chose to do the chest workout from today and it was class.. the press ups with a handclap in between each rep were nails!! gonna increase the reps on these tho too :-) and do the inclines before them!!  :-)
will post up the routine later as it is v interesting and will certainly test me more than my current one

You'd have had the piss ripped out of you at my gym LOL.... Scarey how heavy pressing feels when you are clean and had a break isn't it. I suffer there far more than with pulling or squatting even.

The hand clap thing is interesting. I would hazard a guess that it helps with being explosive, just a bit querky. I would only hesitate due to the impact of landing stressing the wrist, plus the chance of landing badly due to the fact that you move your arms too. You could do explosive stuff with a lighter a bar, or do the press up, leave the floor but don't actually clap your hands.

Flyes on the floor...? How did that feel?

flys on the floor felt good, to a point t be honest mate.. felt it in my shoulder quite a lot too as u dont flex at the elbow as much as to try and get as much stretch on the pec as u can!

the press ups were great and t be honest, the impact on the wrist is minimal if any mate.. but yeh u can do em without the clap..good for explosive power as u fatigue pretty quickly, quicker than u would think anyway!!
but overall it was the best workout ive had in ages.. pumped t high hell and that was just after the 5x5 on the bench.. i think i may have found a nice rep range to work in on my bench work :-)
but this book made a lot of sense and he referenced a lot fo what he had to say back to the russian powerlifters and strongman and the way they would train, and the exercises they would do.. i'll copy over the routine now.. most of it is straight forward, but some of it slightly old school and some slightly strange, but intriguing enough for me to want to challenge myself on it :-)

monday chest
Bench press 5X5
Hand clap pushup 3X10
incline db press 3X6
floor flyes 3X10

tuesday back
one armed deadlift 4X4
Pullups as many sets X2/3 repmax
Hise shrug 2X20-25
Dimel deadlift 2-3 setsX15X20 reps
Rows high sets low reps 5X5 or 10X5

wednesday abs

thursday arms
Closegrip bench press pyramid up in sets of 5 to ur 5 rep max then back down
Power rack curls 2 sets X3-10 reps per each pin level
Skulls 2-3X5-10
Hammer curls 2-3 X5-10
Barbell finger rolls 6X3-6
Wrist extensions 5X5

friday legs
Squats 3X6
One legged deadlift3X6
pyramid deadlift 2X20-25
One legged calf raise 3X10

saturday
BB clean and press 5x5
1 arm BB press or Db see-saw press 3x6
lateral raise 3x6

somethin like that anyway..
however, i will be droppin abs only day obviously and fitting in arms on that day, and movein shoulders to monday and chest to friday :-)
so it will be
shoulders
back
arms and abs
legs
chest

 :-)

I gotta ask....

Are you already setting up to deviate from the more structured work-out plan you spoke of last week