Built like a badass - On cycle started the test today

Re:from a rower to a beast, we shall see (dyskee)

Fri, 04 Jun 2010 23:10:09 GMT

ste1984

Dyskee its been ages and boy you have put some size on. Good work bro.

Thanks bro

Re:from a rower to a beast, we shall see (dyskee)

Fri, 04 Jun 2010 23:09:20 GMT

Day 3: (Endurance)

Smith Neck Press 40kgX15, 60kgX15,15,15

D- Cable rows 140lbsX15, 150lbsX15,15,15

Smith behind neck presses 50kgX15,15,15

BB Box Squats 40kgX15, 60kgX15, 80kgX12

Notes:
A real nice workout

Cardio: 2.5 hours 5 aside soccer

Re:from a rower to a beast, we shall see (ste1984)

Thu, 03 Jun 2010 13:04:43 GMT

Dyskee its been ages and boy you have put some size on. Good work bro.

Re:from a rower to a beast, we shall see (dyskee)

Sat, 29 May 2010 00:16:42 GMT

thanx bro :D i am still in my exams so it sux but for only 2 more weeks :D

Day 3: (Endurance)

Machine Bench Press 45kgX15, 55kgX15, 60kgX15

D- Cable rows 140lbsX15, 150lbsX15,15

Db presses 15kgX15,15,15

BB Box Squats 40kgX15, 60kgX15, 80kgX12

Notes:
A real nice workout

Cardio: 2.5 hours 5 aside soccer

Re:from a rower to a beast, we shall see (Mr.M)

Wed, 26 May 2010 22:55:56 GMT

definately builked up some mate for sure!!
lookin forward t seein how the cut goes fella.
hope ur well and exams are going/ have gone well..
mine were a bit hit and miss but hey, its done with now!! :-)

Re:from a rower to a beast, we shall see (dyskee)

Wed, 26 May 2010 22:49:59 GMT

Started cutting 1 week ago, the diet is pretty simple but it will have some tweaks along the way. The supps i am using are whey protien and a fat burner to curb my appetite it'll be rotated 2 weeks on 2 weeks off. As for the training i'll start with 3 FB workouts with some cardio whenever i feel like it till i finish my exams. Afterwards i may start again 2X a day training.

Diet:
breakkie:Oats, skim milk, honey , banana and 2 eggs
Snack: 1 fat free yoghurt and 50g wheat germ
Lunch: 2 bss chicken breasts, steamed rice & veggies
Snack: 1 whey shake, fruit
dinner: same as lunch.

first workout
Day1(Strength):

BB squats 40kgX10, 60kgX5, 80kgX5, 100kgX5

Pullups BwX10,5,5,5

BB bench press 40kgX10, 60kgX5, 80kgX5,5

Deadlift 60kgX5, 100kgX5, 120kgX5,5

second workout

Day2(Hypertrophy):

DB Incline press 20kgX12 25kgX8, 30kgX8, 35kgX12 PR

BB Rows 40kgX20, 50kgX8, 60kgX8, 70kgX8

DB Single shoulder press 15kgX12, 17kgX8, 20kgX8,8

Snatch Deadlift from deficit 60kgX8, 80kgX8,8

Notes:
i was supposed to get 8 at the 35kg db press but i was really in the zone and it was amazing !!

Re:from a rower to a beast, we shall see (dyskee)

Wed, 26 May 2010 22:47:20 GMT

been having alot of school stuff but i am back.

here are my end of bulk pics, weighing 183lbs:

Re:from a rower to a beast, we shall see (dyskee)

Wed, 12 May 2010 20:32:28 GMT

Day 2:

Hammer Strength shoulder press 90lbsX25, 120lbsX15, 130lbsX10, 160lbsX6, 170lbsX6, 180lbsX6,6,6,6,6,6,6, 130lbsX30

BB Shrugs 40kgX25, 60kgX15,15,15,15,15,15,15 ,15,15,15,15, 40kgX20

Leg extensions 55kgX30, 60kgX25, 70kgX15,15,15,15,15,15,15 ,15

Leg curls 25kgX20,20, 30kgX12,12,12,12,12,12,12 ,12,12

Notes:
the pump is getting awesome, iam getting bigger.

Re:from a rower to a beast, we shall see (dyskee)

Sun, 09 May 2010 21:44:56 GMT

Anyhooo, so here's the plan for the period ahead i have plateaued at 180lbs for the last 3 weeks so i started a super high volume routine like german volume training it will be conducted for 3 weeks only where i will be staying home studying for my finals and hitting the gym then i will take 1 week off - the finals week- then i will start cutting. whadda u think??

Day1:

BB bench press 40kgX30, 60kgX20, 70kgX15, 85kgX5,5,5,5,5,5,5,5,5, 60kgX10,10

Leg press 60kgX30, 100kgX15,15,15,15,15

Lat pulldowns 50kgX20, 60kgX15,15,15,15,15, 65kgX12,12,12,12, 50kgX15

Notes:
was supposed to do more on the leg press but my legs cramped badly - idk why??!!-

Re:from a rower to a beast, we shall see (dyskee)

Wed, 28 Apr 2010 00:31:28 GMT

Mr.M

nice work matey..
some very nice strength u have now dude :-)

Thnx bro :) the cycle really helped , can't wait for my next one :D

Day1: Chest:

DB incline press 22kgX10, 27kgX10, 30kgX8, 35kgX6,40kgX5
BB flat press 40kgX5, 60kgX5, 80kgX5, 100kgX5, 110kgX3
Peck Deck 50kgX15, 55kgX12, 60kgX10

Finisher: 30 pushups

Day 2: Back
Pullups 12,10,8,10,6,9,8,8,5,5,3, 3
BB rows 40kgX5, 60kgX5, 70kgX5, 80kgX5,5
Deadlifts 60kgX5, 100kgX5, 140kgX4,4
Cable rows 140lbsX12, 170lbsX12, 190lbsX10

Notes:
Tired , tired and tired :smile

Re:from a rower to a beast, we shall see (Mr.M)

Fri, 23 Apr 2010 00:53:40 GMT

nice work matey..
some very nice strength u have now dude :-)

Re:from a rower to a beast, we shall see (dyskee)

Fri, 23 Apr 2010 00:10:24 GMT

Day 2: Back
Pullups 12,10,8,10,6,9,8,8,5,5
BB rows 40kgX5, 60kgX5, 70kgX5, 80kgX5,5
DB rows 30kgX5, 35kgX5, 40kgX5
Deadlifts 60kgX5, 100kgX5, 140kgX4,3

Day 3: Deltoids & Arms

BB clean and press 30kgX10, 40kgX5, 50kgX5, 60kgX5, 65kgX5, 70kgX3 PR
DB side raises 10kgX12, 12kgX10,10, 15kgX10,8
DB Arnold press 15kgX12, 17kgX12, 20kgX12,12

some arm pumping

Notes:
had to do alot of work in the week so crammed up my gym sessions

Re:from a rower to a beast, we shall see (dyskee)

Sun, 18 Apr 2010 17:20:28 GMT

Day1: Chest:

DB incline press 22kgX10, 27kgX10, 30kgX8, 35kgX5,40kgX5
BB flat press 40kgX5, 60kgX5, 80kgX5, 100kgX5, 110kgX3
Peck Deck 50kgX15, 55kgX12, 60kgX10

Finisher: 30 pushups

Notes:
i was impressed by my flat benching today but i owe it to a new grip i found on the bar that makes benching alot more easier.

Re:from a rower to a beast, we shall see (dyskee)

Sat, 17 Apr 2010 01:06:01 GMT

yesterday's wo

Day5: legs

BB Squats 40kgX10, 60kgX5, 80kgX5, 90kgX5, 100kgX4, 110kgX2
BB stiff leg deads 40kgX10, 50kgX5, 60kgX5, 70kgX5,5
BB sumo deads 60kgX3, 100kgX3,3, 140kgXfail

Notes:
Well guess what? my last powerlifting comp. qualified me to nationals, i got an invitation yesterday to join on the 29th of April, I know i will lose hard but what the heck i'll go for the experience. The reason i did sumo was one of the biggest powerlifters at my gym who pulled 330kg last comp and took 1st place in the open weight class thinks i could pull more using sumo so he was teaching me. Oh and i got a BlackBerry will post my pin soon so that u can add me guys and we could chit chat

Re:from a rower to a beast, we shall see (dyskee)

Thu, 15 Apr 2010 00:15:59 GMT

Mr.M

things are looki good matey.
get some pics up, see how this cycle has gone :-)

thnx matey , i will asap.

Day4: Arms

BB curls 30kgX15, 40kgX12, 50kgX10, 60kgX8, 65X5
Pushdowns 70lbsX20, 90lbsX15, 110lbsX15, 130lbsX12
BB preachers 30kgX10, 40kgX10,10,8
BB close grip bench 40kgX12, 50kgX12, 60kgX10, 70kgX10
DB hammers 17kgX12,12, 20kgX10,10
E-Z skulls 30kgX12, 40kgX10,10,8

Notes:
Gym was busy so no supersets, thus i just alternated one bicep ex. followed by one tricep ex.

Re:from a rower to a beast, we shall see (Mr.M)

Wed, 14 Apr 2010 00:54:42 GMT

things are looki good matey.
get some pics up, see how this cycle has gone :-)

Re:from a rower to a beast, we shall see (dyskee)

Tue, 13 Apr 2010 23:33:35 GMT

Day 3: Deltoids

BB clean and press 30kgX10, 40kgX5, 50kgX5, 60kgX5, 65kgX3
DB side raises 10kgX12, 12kgX10,10, 15kgX10,8
DB Arnold press 15kgX12, 17kgX12, 20kgX12,10

Notes:
was tired but battled through.

Re:from a rower to a beast, we shall see (dyskee)

Mon, 12 Apr 2010 00:07:31 GMT

Day 2:
Pullups 12,10,8,10,6,9,8,8,5,5
BB rows 40kgX5, 60kgX5, 70kgX5, 80kgX5,5
DB rows 30kgX5, 35kgX5, 40kgX5
Deadlifts 60kgX5, 100kgX5, 140kgX3,3

Notes:
the pullups were different grips and getting my deadlifts back

Re:from a rower to a beast, we shall see (dyskee)

Tue, 06 Apr 2010 23:56:50 GMT

Day 3: Deltoids

BB clean and press 30kgX10, 40kgX5, 50kgX5, 60kgX5, 65kgX3
DB side raises 10kgX12, 12kgX10,10, 15kgX10,8
DB Arnold press 15kgX10, 17kgX10, 20kgX10,10

Notes:
i was impressed by the cleans and presses

Re:from a rower to a beast, we shall see (dyskee)

Mon, 05 Apr 2010 00:15:57 GMT

Day 2:
Pullups 12,12,12,10,10,10,8,8
BB rows 40kgX5, 60kgX5, 70kgX5, 80kgX5,5
DB rows 30kgX5, 35kgX5, 40kgX5
Deadlifts 60kgX5, 100kgX5, 140kgX3,2

Notes:
the pullups were different grips and as for the rows the idea was to use high sets of low reps so i did 8X5 using 2 excercises. quite enjoyable.