Built like a badass - On cycle started the test today

Back Squats: 45kg X 8 , 55kg X 8 ,65kg X 8, 75kg X6 ,85kgX6 , 85kgX4

incline Bp: 45kg X 8 , 55kg X 8 , 55kg X 8 ,
65kg X 5 , 65kg X 5 ,70kg X 5

barbell rows: 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 , 85 kg X 6 , 105 kg X6 , 115kg X 6 , 125kg X 6

Db Presses: 15kg X 8 ,17kg X 8 , 20kg X 6 , 22kgX6 , 25kgX5

Bb Curls:45kg X6 , 6 , 6

Overheadext.: 6plates X 8, 8 , 8

calves , abs and forearms supersets

thnx bro :D
forgot to post yesterday's workout but no pr's so will post tomorrow's workout tomorrow lol

diet:

brekkie: 4 grilled shish kebabs , 2 grilled steaks , 1 grilled rib and rice

dinner: cabbage wraps and 1 hen breast

sehri: beans granary bread and oriental delights.

notes: today i was having brekkie with the people at work it was sortof a meeting but a more friendly one so the food served at theresturant was alot , and it was so delicious granted we booked thewhole place so it was fun. at sehri i snapped badly had some sugarcravings badly and i was kinda dizzy. so i couldn't control myselfARRGHHHH. also now i have a problem my abs have diminished they'retotally annhilated.

Noooo... you have to keep strong :D

No more junk food man!

ur right i have to pull the breaks on my binges they're seriously killing me :D

Now that you have just bought some new supplements, use that as motivation to keep your diet clean.

You gotta think to yourself that everytime you binge you are setting yourself back and effectively wasting your time and money!

If you want to bulk effectively -

don't worry about your abs LOL

The_Goat


Now that you have just bought some new supplements, use that as motivation to keep your diet clean.

You gotta think to yourself that everytime you binge you are setting yourself back and effectively wasting your time and money!

u're right i have to think in terms of what's better for my progress

thats the allout bulk way mick :D it's nice but i can't do it or i get screwed when rowing season starts

yesterday's workout :D forgot to post it :D

Back Squats: 45kg X 8 , 55kg X 8 ,65kg X 8, 75kg X6 ,85kgX6 , 85kgX4

Bp: 45 X 8 , 55kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 6

barbell rows: 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 , 85 kg X 6 , 105 kg X6 , 115kg X 6 , 125kg X 6

Db Presses: 15kg X 8 ,17kg X 8 , 20kg X 6 , 22kgX6 , 25kgX5

Bb Curls:45kg X6 , 6 , 6

Overheadext.: 6plates X 8, 8 , 8

calves , abs and forearms supersets

yesterdays diet:

brekkie: rice spinach and 1 hen thigh

workout

banana milkshake

dinner: rice with nuts and raisins 2 bss chicken breasts. 1 piece mum made pizza with beef :D:D and dessert

took a nap and set the alarm to ring before the morning "fajr" prayerso that i could wake up and eat. but forgot and woke up after theprayer , iw as so hungry today and thirsty tooo

pics of dessert:

dyskee


thats the allout bulk way mick :D it's nice but i can't do it or i get screwed when rowing season starts

Ok mate - cool fair enough :)

it starts in 2 weeks though :D so gotta add some beef :D

What you gonna do training wise once rowing season starts?

3 sessions a week full body 4 compounds supersets get in and out in under 40 mins cause rowing is a killer i train like 2-4 hours easily every day . iam coming with a plan that i'll post in 2 weeks just needs some tweaking.

todays wkt:
Back Squats: 45kg X 8 , 55kg X 8 ,65kg X 8, 75kg X6 ,85kgX6 , 85kgX6

Bp: 45 X 8 , 65kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 6

barbell rows: 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 , 85 kg X 6 , 105 kg X6 , 115kg X 6 , 125kg X 6

smith Bb Presses: 40kgX8 , 40kgX8 , 50kgX8 , 60kgX 6 , 60kgX5

Bb Curls:45kg X6 , 6 , 6

Overheadext.: 6plates X 8, 8 , 8

calves , abs and forearms supersets

todays diet:

brekkie: rice with raisins and nuts and 4 bss chicken breasts.

wkt

pw meal: 6eggs and oatswith milk honey and raisins

dinner: rice and 5 meatballs

sehri: went out with friends to an authentic place so had whole eggomlette with ground beef and beans with ground beef and for dessert hada sweetpotatoe with some coconut , nuts and rasins on top.

notes: i ate alot today but i had the appetite :D the eggs and beans with beef are really tasty so will try and do it at home


for scott:
SCOTT WHERE ARE U MATE??? IAM REALLY WORRIED ABOUT U IS EVERYTHING FINE???

Your lifts are impressive man. Now that I've started training and realising how hard different exercises are, I'm impressed. Sounds like rowing season is going to be instense for you man.

so interms of weight trainin mate, wat will u be doin when the rowing season starts??
or do u stay away from the weights really during the season???
was going to say, if u are rowing 2-4 hrs a day easily, and ur still wantin to train with weights, id suggest dropping the volume down a fair bit mate.. concentrate on 3-4 exercises, maybe a couple of body parts, or split it into upper/ lower etc...
cos the sessions ur doin now, coupled with an intense rowing session like u've described, imo would be too much fella!!
kepe truckin tho mate.. looks like its goin well!!

thnx warren ,  its going to be a rough season since iam still going to freshman year and i don't know anything about college :D .

the training is really tough but last year durning season we were training with moderate weights with high reps 3-4 times a week doing 40-60 reps squats leg presses cleans high pulls pullups dips pushups . and the other week we would do heavy singles for the above mentioned excercises.

but i talked to my coach and i told him that i really want to bodybuild because sooner or later i'll quit rowing and i don't want to end up a skinny dude so he set the rules no more than 3 days a week no isolation energy wasting excercises no more than 30 mins in the gym.

so i came up with this i'll begin training this way from the 7th of october or maybe the first of october we'll see.
if any one has any modifications please tell me.

Day1:
A1) DB bench press 
A2) BB row
B1) squats
B2) barbell cleans and presses
 
Day2:
A1) dead lifts
A2) shoulder db presses
 
B1) db lunges
B2) weighed chins or pulldowns
 
C1) incline db presses
Aux: calves and abs
 
Day3:
A1) squats
A2) db pullovers
 
B1) high pulls
B2) behind neck presses
 
Aux : Circuit: dips /pull-ups/ db rear/side laterals

NOTES: the set rep will be as follows : 12/10/8/8/6
except for the aux lifts which will be all high reps.  the A1, A2 means they're supersetted

diet:
brekkie: 4 home made burger patties , rice and baked potatoes

dinner: rice and steak some fruit

sehri: beans , granary bread , lots of fruit and some beef

I like it :).

Then again, I like all short but intense workouts :P

great we'll see how it goes then :D

i have a decent little 3 day program too-
il post it and see what u think but urs looks good too mate..

MON-
squat
bench
BB row

WEDS-
deads
OH press
chins

FRI-
Front squats
power cleans
dips

short and simple 3 day routine...