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

ok so true to form i have stopped my high volum routine about halfway thru.. it was good but i was just knackered.. i think i lasted about 6 weeks... progress was good tho so im pleased i dabbled!!
now i wanna get back into the heavy stuff so ive been checkin out the max-ot website on the AST website and me likey!!
so... i wont post up the hwole routine now, but merely do day by day stuff!!!
most exercises are between 4-6 reps, i'll prob be aiming for about 6-9 heavy working sets per muscle group..( less for bi's and tri's)... its similar to an HIT routine, slightly more volume tho!!

so today i trained Chest and Tris- it went down like this...

CHEST
warmed up on
Flat BB Bench
working sets 120k x6,130k x5, 130k x4.

Incline BB bench
100k x6
105k x5 x2

Weighted dips
40 kilo x6
40 kilo x6

Pec Dec
70 kilo (ish) x8- v slow strict reps with 3 negatives at the end,
20 sec rest, 70 kiklo x5- super slow strict reps each with negative

Chest was lovely and pumped after this... felt very good..

TRICEPS-
Overhead EZ bar tri extensions
45k x8
55k x8
55k x8- v slow strict on last set

Reverse grip pushdowns
78k x8
86k x6

pronated grip pushdowns
78k x6 - very slow, strict form with 3 negatives at the end..

was a very good workout, and still feeling nice and full.
strength down a bit on bench, im puttin this down to slightly reduced cals recently to try and cut a little BF% and due to the high volume work ive been doin.. havent gone near a heavy weight in almost 2 months..

so my stats now are, 6'2, 23 yr old weight approx 101 kg's.. BF% approx 13-14..
PB lifts-
Bench- 150 kilo
D'lift (in sig)- 220kilo
squat- 180 kilo

routine form here out will be
chest and tris, off, back and traps, off, shoulder and bi's, off, Legs..

suppose i'll update wat i did the day before too.. forgot bout that session!!

tuesday was; all weight in kilos

BACK
warmed up with some rack pulls
working sets-
set1-160x6
set2-190x6
set3-200x4

Weighted pull ups
1 warm up BW set
set1- +15k x6
set2- +15k x6 - will up weight next week to 17.5

BB Row
100 kilo x6 x2 - pretty strict reps, torso almost horizontal to the ground..not overly keen on goin this horizontal but allows for good stretch in the upper back! wil up weight next week

Seated row
1 set- 3 plates off full stack x8 - last 4 with negatives and 2 sec holds at contracted phase. wil up weight next time to max out at 4-6 reps

Close grip pull downs
2/3 stack (unsure on weight) x 7 reps - slow strict reps with 1-2 sec holds at the bottom - will up weight slightly to fail at 4-6 reps next week

was a very good session.. havent done deads/partials in a long time so to get that in my first session i was happy with. may add some proper full deads instead in the near future.

some good lifts there my man !!!

150 bench is good by anyones standards !

cheers fella..
yeah im hopin to go on and break thru that in the comin months.. bout 2 months back i was gettin 4 on 140k without spotter so i reckon a 150 would have been achievable..
so im thinkin over the next month i could get a 150k + for a couple if not more...

now these arent the best pics in the world and i am limited to what poses etc to do.. my webcam's not great but heres some pics for starters.. first time ive posted pics on here.... nervous.... lol!!












hope these have worked!!


aarrrrggghhh why no workey??
ive done it as i nomrally would to post pics from another site!!!

can anyone help??
not sure why it isnt workin to be honest??!!

Nice Body mate looking good size with Low BF too.

Good stuff

cheers mate..
pics arent best quality but best i can do for now..
i have some good vascularity comin thru in shoulders and arms at the mo and delts startin to lean out too but not shown too well here..

comments are much appreciated tho fella.. cheers!!

Great physique mate, some good size youve got there. How long have you been training?

Keep up the good work mate

I echo whats been said above.
You just over 100kg i think you said in another thread? how tall are you?
Keep up the good work bud

cheers fella..

been in and out of the gym since i was about 16, however, not really havin a clue wat i was doin, trainin/diet wise... started to get slightly more clued up when i was 19 ish but really started t get my sh*t together when i was about 20 when i moved up to the toon..
i think thats about when i joined here to be honest!! so trainin has been done since 16 but trainin properly with knowledge etc since i was 19-20...im so unpredictable tho as i get bored of routines techniques very quick so always change but gonna try see this routine out for bout 10 week and take it from there..

once again tho, cheers mate!!

ORIGINAL: BencherRdg

I echo whats been said above.
You just over 100kg i think you said in another thread? how tall are you?
Keep up the good work bud

cheers fella..
yeah i think im about 101kg at the mo at 6'2..
tryin to cut a little bf%, just trying to bring my waist in slightly but to be honest im questioning whether to bother or not.. im not fat so i guess i should be happy with that and just get on a decent little bulk...
i'll bebeach deadliftin heavy again soon too and that always increases the size of my hips/waist etc so my knock the mini cut on the head!!

few more cos im bored... again, not the greatest quality!



the most muscular makes me look like i have no delts... maybe poor posing technique here...



this ones not really a pose i know... suppose it helps show off some back definaition and trap size...

Good traps and tri's mate, forgot to say before, nice PB lifts as well.

Have seen you posting in the pro-hormones forum aswell, have you done any / many cycles?

i did a couple SD cycles couple yrs back.. also did a couple of MD2 cycles but dint really think all that much of MD2..
strength and weight blew up from my first SD cycle...
will be buyin me some t roid and epi over the comin weeks.. lookin to run a 5-6 wk cycle of that see where i am afterwards.. will probs end up runnin another before or just after xmas!

cheers on the comments fella!
hopin t smash thru those PB's soon as they were done a while back..

ORIGINAL: mrmmonster

i did a couple SD cycles couple yrs back.. also did a couple of MD2 cycles but dint really think all that much of MD2..
strength and weight blew up from my first SD cycle...
will be buyin me some t roid and epi over the comin weeks.. lookin to run a 5-6 wk cycle of that see where i am afterwards.. will probs end up runnin another before or just after xmas!

cheers on the comments fella!
hopin t smash thru those PB's soon as they were done a while back..

Sounds good mate, im thinking of an Epi or Hdrol cycle at the end of the year / start of 2009.

Nice size and strength fella! Will be following this journal and putting my words of wisdom in were ever i can

nice one cheers fella!!
i'll recipricate the wisdomess words in urs mate!!... haha

Looking good .. good thickness .. on the most musc try doing it with your palms pressed together and fingers pointing down to the floor .. should bring your delts out.

a ha.. nice one, cheers mate!!
i'll give it a bash!!