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Hot!6% or bust!

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Confused1
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Re: 6% or bust! 2019/04/05 07:04:32 (permalink)
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05/04

This was proceeded by two days of low carbs, feel better now a little bloat has gone

Shoulders

Cable rear delts to warm up x 4

Lat raises (concentrating on keeping hands below elbows)
8 x lots
10 x 15
14 x 12
16 x 10
18 x 10
20 x 10
22 x 10
24 x 8
18 x 10

Seated leverage shoulder press
Empty x lots
40 x 20
80 x 10
120 x 10
160 x 10 (pb with no sleeves)
200 x 3 (bit ****)
120 + doubled red band x 10
140+ doubled red band x 10

More lat raises

Front raises (dumbell)
Up to 28 x 10

Seated smith press
Up to 120 x 4 (+1 pb)
Drop sets on 80 and 100

Rear delt dumbbells

Pump sets on seatesd leverage
80 x 30 x 2
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Confused1
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Re: 6% or bust! 2019/04/06 18:58:41 (permalink)
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06/04

Back

Close grip pulldowns to warm up
Up to 115 x 10

Improvised T bar row (oly bar and v handle)
75 x 15
100 x 10
120 x 10
100 x 15
75 x 20

Chest supported t bar row (Wide grip)
Up to 90 x 10
80 x 10 x 2

Leverage low row
Up to 180 x 10

Dumbell row (extending forward)
50 x 15 (too light and no heavier dumbbells)

Bor
Up to 100 x 10 (too conscious of bicep to go heavier)

Straight arm pull downs x 2

18” deads
Up to 190 x 5, 230 x 3 (terrible bar)

Seated leverage rows
Up to 120 x 10
Few drop sets

Leg raises (front, side) x lots
Few abs

I rarely feel my back when I’m training and I think this is due to prioritising weight over form, as I can feel it on lower weights. Next back session going to drop the weight and concentrate on the contraction etc
Confused1
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Re: 6% or bust! 2019/04/08 09:03:21 (permalink)
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07/04

Arms

Basically lots of curls and light tricep stuff. Too boring, uneventful, to record in any detail.
‘Highlight’ was 120 x 5 very close grip feet up bench into 100 x 13, 60 x 30.
Think direct arm work is helping them grow a little, an extra inch (phnarr phnarr) over the next few months would be good.
Brett
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Re: 6% or bust! 2019/04/08 16:21:44 (permalink)
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Fvck I'd like an extra inch in a year lol.
 
Keep on truckin bud.

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Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Confused1
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Re: 6% or bust! 2019/04/08 16:56:44 (permalink)
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Brett
Fvck I'd like an extra inch in a year lol.
 
Keep on truckin bud.


I’m probably being over optimistic! I’ve always found (for me) that arm size is directly relatable to weight ie 18st=18”arms etc. Would like to break the formula and get larger arms at a lower weight, but that remains to be seen!
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Re: 6% or bust! 2019/04/08 17:05:31 (permalink)
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I'm opposite to that... they don't change no matter how much excess weight I put on lol.
 
Long limbs and a naturally thin build are the reason for this I think. Doesn't stop me trying though.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Confused1
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Re: 6% or bust! 2019/04/10 07:04:47 (permalink)
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Legs

Leg ext
Up to 2 off stack x 12

Leg press
Up to 385 x 30

V squat
Up to 280 x 4
200 x 10

Kneeling ham curl
Up to 35 x 5

High bar squat
90 x 10
120 x 5
140 x 3
100 x 20

Single leg press
Up to 120 x 15

Single leg ext
Up to 30 x 10

Few curls

Leg ruined, can hardly walk the day after!
Confused1
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Re: 6% or bust! 2019/04/12 06:29:57 (permalink)
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11/4

Chesticles

Very light leverage press to warm up

Smith incline
40 x lots
60 x 10 x 2
80 x 3
100 x 3
120 x 3
140 x 2 (poor- would have liked 5)
100 x 15, 12, 10 (last set dropped to 80 x 10, 60x 10, 40 x 20)

More light leverage press (no more than 80 x 15)

Incline dumbell flys
16 x 10
24 x 10
34 x 10
42 x 10 (pb?)

Cable crossovers x 5

Smith incline (to throat, max grip)
80 x 10 x 4

One arm pec dec x 6

Push ups
Bw x 50
Feet up bw x 30
+15kg x 30
Bw x failure (20ish)
Captain T
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Re: 6% or bust! 2019/04/12 19:03:46 (permalink)
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Hi mate. There’s some serious weight being moved in here!

How did you survive on 1800 cals at your size man?! I feel battered on that number of cals and I’m 40kg lighter than you!
Confused1
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Re: 6% or bust! 2019/04/13 06:54:31 (permalink)
+1 (1)
Captain T
Hi mate. There’s some serious weight being moved in here!

How did you survive on 1800 cals at your size man?! I feel battered on that number of cals and I’m 40kg lighter than you!


Thanks mate, the weight being shifted isn’t as serious as it used to be, but moving in the right direction!

1800 cals wasn’t too bad- I think the key is to reduce cals gradually to that point (200 a week ish), otherwise it’s going to be too great a shock to the system. Fasting for 16hrs a day also helps so you are only ever hungry for a bit in the morning (lots of black coffee helps).
And lastly I would advocate lots of low cal food to bulk your meals up- I like sauerkraut and green veg and also a weekly refeed. A refeed day gives you something to look forward to, gives you a mental break and is also vital for keeping your metabolism working.
Confused1
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Re: 6% or bust! 2019/04/16 17:33:47 (permalink)
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12/4

Did back, felt quite tired and nothing worth noting down!

16/4

Boulders

Lat raisies
10 x 20 x 2
14 x 10
16 x 10 x 2
20 x 10 x 2

Rear delt cables to totally warm shoulders up

Seated plate loaded leverage press
40 x 10
80 x 5
120 x 5
160 x 5
200 x 6 (+1 pb)
160 x 15 (volume pb)
120 x 10 into 80 x 10

Rear delt raises x 5
Front raisies (14-20kg) x 3

Seated smith press
40 x 10
70 x 10
100 x 10
125 x 1 (probs a PB, but head not really in it to rep it )
80 x 15 x 3

Seated lat raises machine x 5 (just light)
Rear delt cables x 4

Seated leverage press again
80 x 10
120 x 10
80 x 15

fin.

This was proceeded by three days of low carb, so looking forward to a slight re-feed
Confused1
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Re: 6% or bust! 2019/04/18 08:46:12 (permalink)
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17/04

Single Leg ext
Up to 30 x 10

Leg press
Up to 350 x 30,20

High bar squat
Paused up to 120 x 1
140 x 5
100 x 10 x 2

V squat
Up to 150 x 10 but stopped as felt like knees going to explode

Single leg press
Up to 160 x 15 (pb)

Kneeling ham curls
Up to 35 x 5

Some calves

18/4

6am arms

Not much to report-
Push downs and cable curls to warm up

Feet up cg smith up to 110 x 10
Alternate standing curls up to 26 x 8
Drag curls up to 35 (barbell)
Rope pushdowns
Cable concentration curls
Incline curls up to 20 x10
Rope curls
More pushdowns
Bit more stuff I can’t remember, nothing exciting and a day off tomorrow.
Confused1
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Re: 6% or bust! 2019/04/20 09:05:23 (permalink)
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19/4

Back

Close grip pulldowns
Up to stack (135) x 3. Hard to actually get under pads with the weight!

Bent over t bar row
Up to 110 x 10
Lots of reps on 75

Chest supported t bar row
Up to 80 x 10

One arm underhand pull downs
Up to 90 x 8
Wide grip pulldowns (leverage)
Up to 140 x 12

Low row leverage
Up to 75 x 10

BOR
100 x 10 x 2

Seated row
Up to 150 x 10

Rope straight arm pulldowns x 5
Face pulls 50 x 2
Confused1
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Re: 6% or bust! 2019/04/21 08:41:49 (permalink)
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20/4 - chest

Incline smith
80 x 10
100 x 10
120 x 10 (pb)
130 x 8 (pb)
150 x 1 (pb)
100 x 10
110 x 10
125 x 8

Incline dumbbells
Palms facing, dumbbells touching
20 x 10
26 x 10
32 x 10

Light fly’s
Cable crossovers
Single arm crossovers
Light leverage press
Single arm seated pec dec
Push ups (bw x 30 x 2)

Happy with pressing progression, still a long way behind my best (160 x 5 incline on free bar), but that was at a +20kg BW!
Confused1
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Re: 6% or bust! 2019/04/23 06:56:14 (permalink)
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22/4 - legs


Lex ext to warm up x 5

45 degree leg press
100 x 10
200 x 10
280 x 10
350 x 30,40

High bar squat
70 x 10
90 x 10
110 x 3
130 x 3
150 x 1
110 x 12
120 x 8

Kneeling ham curl
Up to 35 x 5

Horizontal leg press
Up to 280 x 15

Single leg 45 degree press
Up to 160 x 12 (pb)

Wall holds, walking lunges and leg ext to finish off
Brett
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Re: 6% or bust! 2019/04/24 16:03:41 (permalink)
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Some nice work going on here mate.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Confused1
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Re: 6% or bust! 2019/04/25 08:06:05 (permalink)
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Brett
Some nice work going on here mate.


Cheers Brett, it’s nice that the weights shifted are moving up- even if it’s at the expense of a increasing waistline!

24/4- shoulders

Rear delts (cables to warm up) x 4

Seated leverage shoulder press
40 x 10
80 x 10
120 x 10
170 x 10
210 x 4 (pb)
160 x 10 x 2

Lat raisies
Up to 22 x 10

Seated smith press (1 peg down from 90 degrees)
40 x 10
60 x 10
80 x 10
110 x 10
120 x 4 (pb)
140 x f (close miss, got it 3-4” overhead and then stalled. Bit optimistic maybe!)
80 x 15
100 x 10
Couple drop sets

Front raises (dumbell)
Up to 30 x 10

Seated delt raisies
14 x 20 x 4 (last set to failure)

Seated leverage press again
Pump sets up to 120 x 12

Pretty short session but felt productive!
post edited by Confused1 - 2019/04/25 15:59:08
Confused1
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Re: 6% or bust! 2019/04/28 17:24:09 (permalink)
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28/4 - chest

Incline smith

Empty x lots
40 x 10 x 4 (took ages to loosen up)
80 x 10 x 3
100 x 10
120 x 10
140 x 3
160 x 1 (bw pb)
120 x 12
130 x 5
100 x 10/ 80 to failure/ 40 to failure

Incline flys
16 x 10
30 x 10
40 x 10

Cable flys x 3

Palms facing incline touching dumbbells
18 x 10
24 x 10
30 x 10

More incline (wider grip to throat)
80 x 10 x 2
100 x 10 x 2

Bench push ups x 3
Confused1
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Re: 6% or bust! 2019/05/02 09:22:42 (permalink)
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01/05

Bit of a bad session, gym was rammed with bell whiffs and always struggle when it’s back day as I just can’t make that mind/muscle connection when doing my back.

Anyway;

Chest supported t bar row (Wide grip)
Up to 90 x 5
Dropped down to 75 x 10 x 3

Close grip pulldowns
Up to 105 x 10 x 2

BOR
Only up to 100 x 10 as felt rubbish

Single arm underhand hammer pull downs
Up to 80 x 10

Low hammer row
Not heavy x lots x 3

Deads from floor
First time I’ve pulled from the floor in ages
Up to 200 x 1 x 6 (15 secs rest)
Need to get back to deadlifting at a proper gym. The bar at this place is terrible and the foam matting on the platform ruins rep work. Never been a great deadlifter (max 280, 230 x 10), but do enjoy it.

Some half hearted pulldowns and then left in a huff.

All very meh when it comes to back, need to sort this out ideally.
Brett
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Re: 6% or bust! 2019/05/02 16:48:04 (permalink)
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That is a shame. I love training back, even more so than the beach muscles for some reason.
 
Nothing screams power like a huge thick back. Not that I have one lol

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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