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

That's a busy week, other than a little light cardio no harm in taking the weekends off at all IMHO.

Be interesting to see how that routine would work on gear, altho the complexes may fcuk you up if the routine works then it should be even better when AAS is added

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

yeh the complexes would be hard goin maybe with AAS introduced, however, the effect of them may be doubled/ tripled etc, and results could be pretty sexy.. we'll see.. see how the progress goes unassisted then will look at things when i start..
yeh busy week, but the cardio is fairly steady state, the complexes are hard obviously, but they last about 60-90 secs each, so including rest its not much at all.. :-)

  

Bodybuilding Warehouse Board Rep

today-
Front squats-
warmed up in 20k increments to,
120x3
130x3 --- comfortable
90x20 --- ouchie!!!!!!!

SLDL-
warmed up-
50kx8 - these were 1 leeged, but the added strain on the quads to stabilise the body was achin so switched to 2 legged..
100x12 * 2 sets -- havent done these in ages and felt massively heavy!! haha.. good tho

BB lunges-
55kx 8 * 3 sets

Standing smith calf raise- 1 legged
20kx12 * 3 sets,
repped out on 2 legs, same weight, 20 reps

good session today.. droppped the ham curls as i didnt feel i needed them today, will probably throw them in every other week..
good session tho, Front squats up on last week, felt v nice on them today too. ncie and controlled reps :-)

  

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90x20

Urrghh...

Journal

Looking strong fella..... so where's this mythical vid of 90x20 then!!!???

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha, as soon as i got there i realised i had forgotten my phone.. i promise tho, they were done!! all 20 of them, and it hurt..
with FS's tho it hurts in the delts too, plus the bar weighing down on the collar bone makes breathing hard!! but its worth it.. i f*ckin love them!!

No.13- indeed :-)

  

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Forgot your phone indeed, yeah, yeah, yeah

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha, i did i promise.. next week. 100k for 20!! its in me i know it is.. and it will be filmed, blood, guts, sh1t n all!! :-)

  

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Nice.... wait til I've eaten tho please

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha.. will do mate
i'll be very happy if i do manage the 20 with 100k on the bar tho.. maybe a step too far now i think about it... but i'll give it a bash.. will be sore!!

  

Bodybuilding Warehouse Board Rep

today-
30 mins recumbant bike cardio @ approx 95 RPM
followed by,
2 rounds of
DB Swings- 15 reps w/16k DB
DB snatch- 8 reps each arm w/ 30k DB
DB Thrusters - 8 reps each arm w/ 16k DB

stepped back a bit with the complex today, feelin a bit beaten up in the lower region.. legs are sore, lower back a bit twingy... :-(

Need some help too guys..
obviously u have seen my split, but im now a tad worried that tues, weds, thurs have too much leg work in there!! obviously weds is my leg day, but the complexes either side of weds have a fair bit of leg work in- squats, thrusters, snatches, swings, deads, lunges etc etc etc..

im lookin to do 2 complexes during the week, can someone possibly help me piece together 2 complexes, one which is slightly more upper body oriented, the other which is more lower body oriented....
im gonna be switching between BB and DB too..
cheers guys..

  

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If the moves are more dynamic than maximal lifting then they shouldn't be that detrimental. Can you not schedule your split so that there is at least a day either side not so heavy on leg work? Even if you do legs after a day off, then anything following shouldn't be a problem

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

thats the thing mate i cant really..cos i wanna get 2 cardio days in during the week, and my 3 days weights as well.. leaving weekend optional for a cardio/ complex day if wanted..

yeh the weight isnt high, but the constant squatting etc takes its toll...

  

Bodybuilding Warehouse Board Rep

Ca you not do

Mon: legs etc
Tues: Bench etc
Wed: CV and complex
Thur: other weights session
Fri: CV and complex

Then you can still hit something Sat if you wish and then have optional CV on the Sun. But you have the day off legs on the tues

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

hmmmmm..
somehtin i need to ponder :-)

  

Bodybuilding Warehouse Board Rep

maybe this complex's from the badass book??

i live around clowns and ppl with no testosterone

check my journal

i'll have a re check of the book and look at the complexes in there..

  

Bodybuilding Warehouse Board Rep

today-
DB incline Bench-
warmed up to..
50kx8* 4 sets

Wide pull ups/ DB seated power cleans - SUPERSET***
BW x 10       / 14k x 10 reps X 3 SUPERSETS

Seated Db shoulder press-
40k x 10, 7, 8 ( 2 spotted reps on last set)

Hammer strength shrugs / tricep pushdowns
                                    / DB hammer curls
80k x 10                       / 42k x 10 pushdowns * 2 SUPERSETS
80k x 10                       / 24k DB's x 10 Hammer curls * 2 SUPERSETS

 great session today, felt good in the gym
not massively happy with the incline work, hopefully that will start t increase a bit.
shoulder presing is good tho. 40k DBs after inclines, chins and DB seated power cleans, im happy with that! the power cleans completely fry the delts too..

feelin good..

o, and i got a job yesterday as well.. i'll be working in that huge shiny slug lookin thing on the quayside called the sage.. its a huge music centre kind of thing. orchestras play there, live shows etc etc.. gonna be good.. just part time so will help fund my spending habit and of course help fund my cycle in jan.. :-) plus my stdent loan comes in on jan 12th :-) and the money i get from the rents every month, gonna be on a ncie little earner :-)

  

Bodybuilding Warehouse Board Rep

Student loan, a job (congrats on that BTW) and you still get dosh from the folks... they're more generous than me LOL. Job sounds right up your street tho.

Big session today, nice one. Cleans and shrugs, that'll hurt the traps tomorrow

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

yeh traps are takin a beating recently, but its good.. its gettin some thickness and growth out of them,
yeh the job starts next thursday.. just workin on the cafe/ bar area, which gets hideously busy apparently.. but it'll be cool.. i love live music, and although most the stuff in there is classical/ orchestral, will still be really interesting workin there..
its the 5th birthday of the sage too next month and sting is there for the big do, so hopefully get t meet him.. should be, plus the hrs are worked around my uni schedule and at weekends..
as for the folks.. yeh, thye help me out cos they know a student loan really isnt much at all.. i get 1100 per semester.. so thats like 3 months, to pay rent and live on that for 3 months would be impossible.. so they put a ceertain amount in each month and its great, really helps me out! :-)

the job should mean that i can save a bit too for next summer, and start building my new tattoo as well!! :-)

  

Bodybuilding Warehouse Board Rep

Skiver!!!!

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha.. nah, hellish weekend.. yesterday off was needed :-)
so, today-

Bench-
150x3
150x2+1

CGBP- tricep death-
95kx5, 5, 5,
95kx5, 5, 1+4

DB row/ facepull superset
55kx8/ 56x8 * 3 supersets

Hammer strength shrugs-
70k each arm x 15 reps * 3 sets  -- monday will be higher rep trap work, friday, lower rep/heavier weight

EZ curls-
45kx15
45kx13
45kx12

good session..

hectic weekend was had, definately had t have yesterday off.. had an up and down few days t be honest and it doesnt look like gettin better for a wk or 2 so im just gonna have t grind thru it.. not lookin forward to it, but, hey ho! everyone goes thru them..

  

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Hope it's nothing too major there dude. Knocked in a good sesh anyway

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

yeh, was happy to pretty much maintain last wks session..
had a good one this weekend really, a mate was leavin for thailand so we had a fairwell weekender :-( haha.. but had some pretty sh1tty news before the weekend and after.. so im just tryin t stay focused on the job at hand mate.. loads of uni work on so need t keep my head up!!

cheers anyway dude

  

Bodybuilding Warehouse Board Rep

Sorry to hear about the sh1t news mate but well done on the weekender.

The 150kg bench wasn't bad either lol

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ha.. cheers fella!

  

Bodybuilding Warehouse Board Rep

ok so today-
went last night but had the worst stomach cramps and indegistion form wolfin my food down that i sacked it off
was in agony.. :-(

so, today-

Back squats-
60x5*2
100x5
120x5
140x3
150x2
Front squats-
100x5
120x3
130x3
>>>>> Back twinged loads after the back squats. didnt feel good and had a knock on effect on everythin else so eased off.

SLDL-
60kx10* 3 sets

Lying ham curls-
46x10* 3 sets

finished with 2KM on the recumbant bike, Level 10, 'fast as i could'. did it in 3 mins 50 secs.
plenty morein the tank so will improve on this next weds! :-)

  

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Back squats are no good, stick with FS, something you can attack without worry .

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

yeh, just fancied a bash, but nah, theyre not for me mate!! no more!!
FS all the way

  

Bodybuilding Warehouse Board Rep

I've only attempted BS once in the last, blimey, 7 years, maybe more. When I started DLing again I tried them, just did triples on something like 100 or 120 and was crippled for a week....

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

yep, tongiht just reminded me why i dont do back squats anymore!!think i might just start doubling up on  my working sets for FS.. we'll see

  

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So long as you hit them hard. I just do FS and leg extensions, jobs a good'un

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

today- No training partner today so switched things about slightly

Incline BB bench-
110kx8 * 3 sets

Standing Db press-
34kx8 * 3 sets
20kx15

Chins/ DB seated cleans superset
BWx10 / 10kX10 * 3 supersets -- reduced the weight on cleans as i had already hit delts, and concentrated on form, felt much better.

Hammer strength shrugs / Hammer curls / Cable pushdowns -- TRI SET
              80kx8                     26kx8                95kx8       * 3 TRI SETS

great session today. felt good, plenty of energy, loved the switch to the TRISET as well at the end..

from now on, i wil be adding somehtin in at the end of each session
Mon- i will add a 2 round BB complex in after the workout
Weds- i will add in that 2km sprint on the bike
Fri- i will add in 100 pressups as fast as possible, and maybe 100 empty oly bar hang cleans

but yeh, feelin good.. start the new job tomorro. bit nervous :-P what if the bigger boys dont like me!?? haha.. fingers crossed

  

Bodybuilding Warehouse Board Rep

Supersets?! Trisets?!?! You aint right!

Good that the training's fun tho.

how did the job go then?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

check my journal left u something

i live around clowns and ppl with no testosterone

check my journal

Hi mate

just looking at the last page of your journal Mr m Nice strengths on the bench yours are similiar to mine cant quite get the incline the same as the flat or can you and you were just alittle tired after the flat? Juat interested thats all my buddy can do the same on both and i cant.

NIce lean torso also.


question and pointer really - How comes your running orals like t-roid and epi if you run a test cycle. I found when i ran them together by BP was raised from the t-roid and i did got a little 19-nor gyno (progestorone) that i treated with prami. For the effort and sides i delt with i did not think it was worth it. Why dont you just run inj tren or equip if you like lean gains?

not a dig just an ask

 
Bodybuilding Warehouse

hmmm my week targets are set!

110kg on smith inclines, good lifting mate

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I.B- get on the free weight incline... ahah! just kiddin.u still gonna be usin smith in the off season mate yeh? havent had a bash at smith inclines in ages, may throw some in in a few weeks..
mdm- cheers buddy. the epi/ tren cycle was done before i took the plunge regarding injectibles mate.. at the time, my GF (now ex) wasnt happy with me even doin the DS's so injectibles were completely off the cards.. i started my first cycle back in april tho and loved it.. new yr will bring around another injectible cycle-
unsure whether to go slightly longer this time, or keep it 12 weeks ish, but it will be something like
1-12 - SUST 750mg a wk
1-8 Tbol 80mg a day
.5mg Adex EOD

something like that.. somethin simple, but effective..
as for inclines, my best BB incline bench (free bench) is 160k.. a shaky 160, but 160 none the less :-) haha.. but yeh my incline DB's i wish were higher but a lot of effort goes into the flat benching, thats what im more concerned about TBH :-)

  

Bodybuilding Warehouse Board Rep

today-
so, after lookin into Dyskee's journal i had a bash at another upper day of a JoeDefranco's routine..
i downloaded a book of his recently, called 'built like a badass' and the routine is veyr much up my street.. wierd exercises, supersets, complexes and strength stuff galore..

day 1- Upper 1

Bench-
130x8
140x6
145x4

Flat DB bench-
36kgx20
36kgx16

Wide grip over hand seated rows / supersetted with / Straight bar cable pushdowns
77kx15 / 35kx15 * 2 supersets
67kx15 / 35kx15 * 1 superset   --- these were vomit inducing! high reps and me arent friends!

DB shrugs with 2 sec hold / supersetted with / DB lateral raise
28kgx15 / 8kgx15 * 3 supersets

the session was uspposed to be finished with a BB complex, but seriously, we were f*ckin ruined!!
smal complex and cardio tobe done tomorro.

session was good tho, felt great doin it, apart from when i was about t yack!!
the benching was good tho, higher reps than ive done for a while and was pumped t high hell!
was class..

next monday the benching will be 7, 5, 3 - so will be an extra 2.5 k on each set from this week.

anyway, im off t die in the shower..

  

Bodybuilding Warehouse Board Rep

IMHO you do not need to up your test dose yet.

How are you finding those shrugs with the hold?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal