Built like a badass - On cycle started the test today

pm workout:

Full Body B:

A1) db inclines: 20kgX8 , 25kgX8 X3
A2) db single leg squat: 10kgX8 , 12kgX8 X3

B1) CS rows: 55kgX8 , 65kgX8 X2, 75kgX6
B2) db lunges: 12kgX8 X4

Conditioning circuit:

C1) burpees 20
C2) leg raises 20
C3) crunches 20
C4) plank 30sec

done 3times

Full body A:

A1) db chest press: 20kgX8 ,25kgX8 X2 ,27kgX8
A2) barbell squat: 45kgX8 ,55kgX8, 65kgX8, 75X7

B1) db rows: 27kgX8, 30kgX8 X3
B2) romanian deads: 65kgX10 X4

conditioning circuit:
C1) elevated pushups 12
C2) pullups 12
C3) squats 15
c4) db swings 30 sec

did the circuit 3X.

Haven't worked out last week at all, i was a bit tired from university so i took a rest , something stranged i noticed is that i really looked tight during this time off , when i workout iam always bloated

Full Body B:

A1) db inclines: 20kgX8 , 25kgX8, 27kgX6 X2
A2) db single leg squat: 10kgX8 , 12kgX8 X3

B1) CS rows: 55kgX8 , 65kgX8 X2, 75kgX6
B2) db lunges: 12kgX8 X4

Conditioning circuit:

C1) burpees 20
C2) leg raises 20
C3) crunches 20
C4) plank 30sec

done 3times

swam 10laps afterward in 17 mins refreshing.

Full body A:

A1) db chest press: 22kgX8 ,25kgX8,30kgX6 X2
A2) barbell squat: 45kgX8 ,55kgX8, 65kgX8, 75X8

B1) db rows: 27kgX8, 30kgX8 X3
B2) romanian deads: 65kgX10 X2 ,75kgX10 ,85kgX8

conditioning circuit:
C1) elevated pushups 12
C2) pullups 12
C3) squats 15
c4) db swings 30 sec

did the circuit 3X.

i really find my fitness levels rise quickly after a week or two back in season, that given i plan on something i will never lift only i have to do some sort of cardio be it sprints , c2 rower, biking whatever also no slow cardio.

i have came to a realisation that slow cardio cuts me up like nothing else on the other hand i gain no cardiovascular benefits from it or atleast thats what i feel therefore every week i'll be having a session or two og HIT cardio even when bulking.

Full Body B:

A1) db inclines: 20kgX8 , 25kgX8, 27kgX6 X2
A2) db single leg squat: 10kgX8 , 12kgX8 X3

B1) CS rows: 55kgX8 , 65kgX8 X2, 75kgX6
B2) db lunges: 15kgX8 X4

Conditioning circuit:

C1) burpees 20
C2) leg raises 20
C3) crunches 20
C4) plank 30sec

done 3times

400 m sprints 4X

today the weekly challenge:

The Bodyweight 500:
100 Jumping Jacks
20 dips *
15 Jumps
15 Pull-ups
50 Squats
43 Pushups **
40 Walking Lunges (20 reps per side)
30 Underhand Inverted Rows
60 Bicycle Crunches (30 reps per side)
13 Chin-ups ***
50 Squats
50 Jumping Jacks or Jump Rope

* was supposed to do 25
** was supposed to do 50
*** was supposed to do 15

barbell shrugs 4X12 @ 100kg

cardio:
400m sprints X3

i know **** happens but apparently it has been happening alot to me recently , broke my pinky today so i don't know what becomes of my training yet.

today killed legs as they are only what i can do.

Killer Trisets:

A1) 20 rep squats @ 45 kg
A2) leg extensions 8 reps @ 60kg
A3) 20 rep squats @ 45 kg

B1) 20 rep squats @ 45 kg
B2) leg curls 8 reps @ 40kg
B3) 20 rep squats @ 45 kg

C1) 20 rep squats @ 45 kg
C2) leg press 8 reps @ 140kg
C3) 20 rep squats @ 45 kg

D1) 18 rep squats @ 45 kg
D2) hack squats 8 reps @ 100kg
D3) 15 rep squats @ 45 kg

leg extensions and curls 5X20 burnouts

abs circuits

45mins cardio

went to the gym to experiment today i could do a few upper body stuff.

Gironda inspired workout (30 sec rest):

- machine bench press with palm of hand 45kg 10X10
- machine side laterals 55lbs 10X10
- rope rows with 3 fingers only 80kg 5X12

abs cicuits
1 hour cardio

Sorry to hear about the finger mate, glad to see your cracking on with workouts anyway.

When you got the cycle planned for? and what?

i was going to start after the season finishes , but now that i have no season because of my pinky iam going to be doing little excercise like that for 3 weeks until i get clear from the dr. then maybe a couple of weeks of adjusting then gonna poke my ass. iam currently between 2 things either do dbol only to see how i get along - not afraid of injections i get pumped vit b 3 times a week atleast- or deca/dbol cycle i have the gear at home ready so just waiting.

Lets see what you have eaten today at some point then and put what your current weight is at the moment dyskee. :)

current weight  70 kg

brekkie: 1/2 c oats, skim milk , honey , cinammon , 3 boiled eggs

lunch: 1/2 rice , spinach, 1 hen breast.

dinner: 2 chicken BSS breasts, 2 sweet potatoes

will probably have 1-2 more meal before bed

sh1t about the finger fella...
but like i said in my journal, i reckon u'll be fine with stickin to the machines for a while, dips will be ok too yeah???!!
i would say it would be the pulling movements that u'll have to watch, but like u said, go a bit lighter and use 3 fingers... ha, will get some good finger strength out of it!! :-)
is ur pinky not taped up to ur ring finger??
anyway, hope it heels quick mate...

Nice one Dyskee, diet looks good, another two meals sounds right. Just keep whacking them in apart from the weekend. :)

i'll try dips lew maybe on friday or saturday , yup my pinky is taped into the ring finger.

so u cant move ur ring finger either??
yeh just dip til ur hearts content mate!! haha.. couple times a wk..
due to not bein able to hit all exercises for each body part,. probs a good idea to start doin an upper lower split???
push pull
legs
off
push pull
legs

would be hard t structure a routine due to the finger so just include wat u can mate.. machine bench, machine shoulder press, dips, machine row, and then wat ever leg work u can do...

thats what i thought bro thnx :D

last meal

tin tuna with mustard lemon peppers olives and a slice of ezekiel bread.

mmm that sounds tasty.

very tasty :D