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Helpful ReplyHot!Personal log: stardate 230215

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Brett
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Re: Personal log: stardate 230215 2018/10/20 07:40:40 (permalink)
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Bored will full access to a gym. Perfect combination mate to make some big changes!

Brett's Journal Part VII  - The Farce Awakens
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badman
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Re: Personal log: stardate 230215 2018/10/21 13:34:48 (permalink)
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yea the first 3 months i was here I really fell into a rut of not training, smoking 20 a day and working nights too so sleep was a mess.  I've always been an on-and-off smoker and when I'm away from home all the bad habits take over.
 
So far not smoked since september 7.  down 3.5kg in 2 weeks.  And probably one of the best changes is I eat greens in every meal, something I have basically never done, so I'm hoping for all-round health improvements.
 
21-10-18
weight 99.5kg
deadlift,
90kg x8
110 x 6
130 x 6
140 x 2
150 x 1
 
Didn't feel so great, cutting and deadlifting heavy never really mixed that well.
 
pullups neutral grip
8,8,5,6
lat pulldown wider grip superset dumbell curl to failure 4 sets
hanging leg raise 12,12,8,4
hyper extensions 4 x 12
curved bar curl 30kg 4 x 10
straight bar pushdown and cable shrugs 4 sets
 
hyper extension glute focus -  new exercise I learned.  You need that kind of hyper bench that has foot pads and is inclinced.  Do them as normal but with feet turned out and maintain curve in upper back, you immediately feel glute activation.  Kid of feels like doing a SLDL
 
treadmill 4k 29mins.
first time I ran solidly for over 1km without having to reduce speed.  Definitely seeing some progress on this which is satisfying.
badman
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Re: Personal log: stardate 230215 2018/10/24 14:05:40 (permalink)
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24/10/18
 
really sleep lately so took 2 days off
 
legs
front squat
60 x 8
80 x 6
90 x 5
95 x 5
100 x 2
feels good np pain so I just kept loading it.  I used to get a lot out of my belt for front squats so this is a challenge with no belt.  Also I'm unracking from this crappy hybrid bench/rack thing which isn't ideal
 
walking lunges. 
with 14kg dumbells each hand.  3 sets to failure.  Got to about 12 steps each time.
 
leg extensions with pause to fail 3 sets
hamstring curls to fail 3 sets
glute emphasis hypers, 3 sets w/15kg to fail.
 
experimented with Tabata on treadmill, it has interval setting.  Did a few rounds but wasn't really sprinting.  Will go flat out next time.  
badman
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Re: Personal log: stardate 230215 2018/10/26 06:41:43 (permalink)
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26/10/18
 
bw 99.0
weight was hovering around the 100 mark for a while, mostly below but sometimes above.  Today was 99.0 which is solidly below so I'm satisfied with that.
 
dbell bench 40 kgs 8,8,6,
30 kg x 8
 
eccentric cable flies. trying something where you press the weight out, then fly on the eccentric.  The idea is you choose a weight too heavy to do a normal fly, so you are overloading the eccentric.  Makes it more interesting since chest day is so boring.
 
tricep extensions, superset overhead extensions
 
chest press machine for fluff.
 
HIIT again
toggled spd 4.0 and 16.0 on the machine 30 on 30 off.  Was easy until the 5th cycle then I started to get the burning throat sensation which I never get from steady state .  GOt this done in 10 minutes not including walking for warmup 10 mins
For me its way less boring than steady state cardio.
 
 
badman
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Re: Personal log: stardate 230215 2018/10/30 19:44:11 (permalink)
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27-10-18
bw 98.4 back day
dl 150 x 3,
chins, straight arm pushdown, biceps
HIIT x 5, did 45s/45s this time, was much harder 
 
29-10-18
bw 97ish - scales kept giving different numbers
military press 50kg 4 x 8
lateral raises variations, shrugs cable, 4k run 28mins
 
badman
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Re: Personal log: stardate 230215 2018/11/03 04:05:45 (permalink)
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31-10-18
 
bw 97.4
front squat 80 x 5
leg extension  - doing these two legs concentric 1 leg eccentric, trying to burn out quads.
HIIT 6 rounds
hanging leg raises 4 x 8
 
trying to bring up quads a bit, but still didn't really feel anything
 
 
badman
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Re: Personal log: stardate 230215 2018/11/03 07:18:45 (permalink)
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2-11-18
 97ish kg
incline 30kg 4 x 9
cable press/flies eccentric to fail,
ab wheel
skullcrushers 
overhead extensions
cable pulldown, bike for a few minutes. 
Brett
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Re: Personal log: stardate 230215 2018/11/05 04:41:26 (permalink)
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Weight loss seems to be going well mate.

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badman
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Re: Personal log: stardate 230215 2018/11/22 17:51:58 (permalink)
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been doing 4 day spit
 
chest
back
shoulders
legs
 
Yesterday I tried to do 10x10 on BOR with 60kg, but I havent really done bent over rows in ages and dropped the weight after the 4th set to 50kg.
 
I never used to give shoulders a whole day but they are probably my worst bodypart so why not.
My weight is down to about 95kg, which is 10kg down from about 7 weeks.
 
this week I started doing some 10x10 sets because I didn't want to cut any more calories.  I'm switching up between steady state cardio and HIIT, doing 3 cardio sessions per week.
 
In terms of fitness and diet I've probably never had better habits than right now.    
badman
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Re: Personal log: stardate 230215 2018/11/26 06:48:52 (permalink)
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trying to eat a bit more carbs because it makes life a bit less miserable.  Making up for it with the volume training.  Trying to hit abs 3 times per week too, mostly hanging leg raises, but way more strict than I used to do them, and ab wheel.
 
I did 10x10 squats of 60kg.  I got a pretty good burn but it wasn't like the last time I tried to do it with 100kg with belt and long rests and almost died.  This time was fast, 1 min between sets + time of actual set, so 15 mins roughly, then 5 x 10 on leg extension, 5 x 10 hamstring curl then leg raises superset with reverse lunges, just to keep the heartrate up.  
 
GF% progress seems to be going ok, it's slowed down a bit but I think its still going down.  I still have the lower pec/armpit fat which might be my cut off point for this cut, once that's gone I might just maintain..
Brett
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Re: Personal log: stardate 230215 2018/11/30 02:21:43 (permalink)
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Good stuff mate.
 
Are you still on base then?

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badman
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Re: Personal log: stardate 230215 2019/01/31 06:59:34 (permalink)
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went home for most of december and start of jan, drank a lot of beer, at a lot of **** didn't put on much weight tho, must have been some bad recomp going on.  But I'm back, diet and training is pretty disciplined.
 
physique update, about 14st 9lb, or 94kg ish
 

 
Legs looking ok too but cant get a good shot of legs from selfie.  Will use this as reference as I'm trying to lean down to maybe 10% bf if possible.  Currently I'm on 2 meals a day, no real restrictions just portion control. 
 I came up with a routine of push pull push pull.  But legs are included in that.  So push day will be squat+ bench or OH and pull will be deadlift variation and chin or row variation.  And I jut go push pull push pull as many days per week as I have energy for.
Strength level is pretty low especially for squat.  The rack I am using is like a wobbly multipurpose thing and theres no safeties.  The days of me hitting 3plates+ are over until i get a new job.
 
Today
Squat 5x5 100kg 
incline bench 80kg 4 x6
cable crossovers 3 sets burnout
skullcrushers 3 sets to burnout
ab wheel 3 x 20
leg extension 3 sets to fail.
face pulls (its not a push exercise but who cares) 3 x 15
 
badman
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Re: Personal log: stardate 230215 2019/02/07 02:12:27 (permalink)
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weights getting a bit heavier so im switching to a more traditional split, but I'm doing 5+ days a week usually.

Today legs (focus quads)
squat 5x5 110kg
leg extension 4 sets to fail
goblet squat 40kg 4 x 10
 instead of HIIT i did a hill walk, for 12 mins pretty brisk.  GOt the legs feeling like jelly.
 
Ab wheel 3 sets of 20 - getting much better at these now.
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