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    #31
    Weight: 94.4kg

    4.30am: Circuit

    Dumbbell standing shoulder press 12.5kg
    12,30,26

    Bent over rear delt flys 12.5kg
    12,15,15

    Romanian deadlifts 40kg
    12,15,18,18,15

    Body weight 1 and 1/4 squats
    10,12,12,15,16

    New weights arrive tomorrow hopefully. Keen to add some new exercises in and hit some heavier weights

    Comment


      #32
      Been following,keep up the hard work bro,noticed weight is maintaining,are you running a cycle with this bro n if so,I may have missed something,what are you running,cheers

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        #33
        Originally posted by Voodoojuice View Post
        Been following,keep up the hard work bro,noticed weight is maintaining,are you running a cycle with this bro n if so,I may have missed something,what are you running,cheers
        Finished up blast around a month ago bro so just on TRT til around spring. Hopefully maintain this weight until my next blast
        Looking at doing a slow and steady 20 week blast through to end of summer.

        Comment


          #34
          Originally posted by Eightballer View Post

          Finished up blast around a month ago bro so just on TRT til around spring. Hopefully maintain this weight until my next blast
          Looking at doing a slow and steady 20 week blast through to end of summer.
          What substances will the blast be bro??

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            #35
            Originally posted by Juicyshadowz View Post

            What substances will the blast be bro??
            Looking at sus, eq, primo, var and maybe stana bro

            Comment


              #36
              4am: Weight 94.2kgs

              Circuit:


              Barbell shoulder press 40kg
              10,18,18,18

              Push ups
              20,25,25,25

              Single leg calf raises
              12,16,16

              Standing upright rows 40kg
              16,16,16

              Bicep curls 12.5kgs
              12,20,16

              New gym equipment and protein arrived today. Feels like Christmas

              Comment


                #37
                Saturday: 6km walk

                Sunday: 12km hike with the misses. Nice to get out of the house for the day.

                Today:

                Weight: 93.9kgs

                5am: Chest
                30deg incline dumbbell chest flys
                12.5kg-20,20 reps
                17.5kg-20, 20 reps

                30 deg incline bench press
                50kg-58 reps (failure set. That hurt)
                60kgs-28, 26, 28 reps

                Push ups
                20,20,20,20 reps

                Session felt really good. Running low on time this morning so just a pump session.
                Got nothing but time starting tomorrow so some big sessions to come

                Comment


                  #38
                  Weight: 93.1kgs

                  5am: Back day

                  Bent over narrow row dumbbells 17.5kgs
                  18,18, 20, 20reps

                  Bent over rows barbell overhand grip
                  40kg-15,15reps
                  50kg-12,15reps

                  Reverse flys 12.5kgs
                  12,12, 16,16

                  Romanian deadlifts
                  25kg warm up-10reps
                  50kgs-10,10,10

                  Bent over wide row dumbbells 17.5kgs
                  12,10,8,6

                  3km walk to park

                  Pull ups
                  12,10,10, 6(failed)

                  100m sprints (80%) x3

                  3km walk home

                  Fuckin oath that felt good. Planned on doing more pull-up variations at the park but I’ll save them for another day later in the week. Chucked in the sprints to get the heart rate up and stay warm. It’s fucking cold in the morning. Hamstrings were pretty tight after the RDLs though so I’m sure I’m gonna pay for that tomoz.

                  Comment


                    #39
                    I was expecting to wake up this a bit bloated this morning after yesterday’s calorie increase. Holy shit Im dry and ripped.
                    Day 2 of my short blast today
                    Pump was insane. Looking forward for what’s to come.

                    Weight: 92.6kgs

                    8am: Arms

                    Bicep curls dumbbells
                    12.5kgs-20,20
                    17.5kg- 16,15

                    Barbell curls
                    30kgs-16,16
                    40kgs-12
                    50kgs-6

                    Seated hammer curls 17.5kgs
                    16,20,18,14

                    Overhand barbell curls 30kgs
                    12,12,12

                    Bicep finisher 12.5kg dumbbell curls
                    16reps,10sec rest, 8 reps, 10second rest, 4 reps, 10sec rest, 2 reps, 10second rest, 2reps, 10sec rest, 1 rep.

                    Triangle push ups
                    16,20,20

                    Dumbbell skull crushers
                    12.5kgs-22,30,30
                    17.5kgs-20,20

                    Barbell skull crushers
                    30kgs-20reps (20 reps bench press superset)
                    40kgs-12 (20 reps bench press superset)

                    Overhead single arm tricep raise 12.5kgs
                    20,16,15

                    Tricep kickbacks 12.5kgs
                    12,14,16



                    Comment


                      #40
                      Day 3 of short blast:
                      Woke up this morning feeling fresh. Bis and tris are still a little sore but back feels good. Recovery has definitely improved dramatically. Weight jumped up to where I expected this morning.

                      Weight: 95.1kgs

                      8am: Legs

                      Warm up: Bodyweight squats
                      4x20reps

                      Single leg lunges 17.5kgs dumbbells
                      10,10,10,10 each leg

                      4” deficit deadlifts
                      60kgs-16
                      80kgs-12,12,12

                      Single leg barbell lunges
                      50kgs-10,10,10 each leg
                      60kgs-6 each leg
                      70kgs-6 each leg

                      1 and 1/4 squats
                      60kgs- 10,10,10 (no belt)
                      70kgs- 12 (belt)
                      80kgs-10 (belt) superset 20 bodyweight squats

                      Single leg calf raises
                      10,12,12,12

                      Had to get creative on this workout to put the legs under a good load. Increasing ROM and TUT really got them burning. Focusing heavily on technique while in lockdown. All in all a good workout.
                      4km walk planned for this Arvo.

                      Comment


                        #41
                        Originally posted by Eightballer View Post
                        Day 3 of short blast:
                        Woke up this morning feeling fresh. Bis and tris are still a little sore but back feels good. Recovery has definitely improved dramatically. Weight jumped up to where I expected this morning.

                        Weight: 95.1kgs

                        8am: Legs

                        Warm up: Bodyweight squats
                        4x20reps

                        Single leg lunges 17.5kgs dumbbells
                        10,10,10,10 each leg

                        4” deficit deadlifts
                        60kgs-16
                        80kgs-12,12,12

                        Single leg barbell lunges
                        50kgs-10,10,10 each leg
                        60kgs-6 each leg
                        70kgs-6 each leg

                        1 and 1/4 squats
                        60kgs- 10,10,10 (no belt)
                        70kgs- 12 (belt)
                        80kgs-10 (belt) superset 20 bodyweight squats

                        Single leg calf raises
                        10,12,12,12

                        Had to get creative on this workout to put the legs under a good load. Increasing ROM and TUT really got them burning. Focusing heavily on technique while in lockdown. All in all a good workout.
                        4km walk planned for this Arvo.
                        1 and 1/4 are good aye.

                        Few other options that I like would be snatch grip dead's (need straps for this unless your book grip is phenomenal). Pin squats, pause squats and slow eccentrics..

                        Comment


                          #42
                          Originally posted by Creter View Post

                          1 and 1/4 are good aye.

                          Few other options that I like would be snatch grip dead's (need straps for this unless your book grip is phenomenal). Pin squats, pause squats and slow eccentrics..
                          100%, been a staple in my regime for a while now.
                          Love my paused squats and slow eccentrics too bro.

                          Australian strength coach has some awesome variations, if you don’t already give him a follow

                          Comment


                            #43
                            Originally posted by Eightballer View Post

                            100%, been a staple in my regime for a while now.
                            Love my paused squats and slow eccentrics too bro.

                            Australian strength coach has some awesome variations, if you don’t already give him a follow
                            Yeah he's a Boss.

                            Check out Marcus filly on insta for some other ideas which don't need shit loads of plates. Does some weird things like cossack squats

                            Comment


                              #44
                              Day 4 of short blast.
                              Added 8iu of novorapid pre workout, will increase to 10 tomorrow.

                              Weight: 95.3kgs

                              8am: Shoulders

                              Seated dumbbell shoulder press 22.5kgs
                              18,20,20,20

                              Standing upright row barbell
                              30kgs- 20,20
                              40kgs- 18,18

                              Standing strict barbell press
                              40kgs- 16,16
                              60kgs-10,10

                              45degree bent over row
                              60kgs (belt) 12,12,12

                              Side lateral raises dumbbells 12.5kgs
                              15,15,15
                              10 (slow eccentric)

                              Anterior delt raises dumbbells12.5kgs
                              12,12,10,16

                              Rear delt flys dumbbells 12.5kgs
                              22,25,20,20

                              Weight gain is continuing. Happy with that. Feeling fuller yet more vascular. Noticeably bigger already.
                              Pumps are incredible especially with the high reps.
                              Legs are smashed from yesterday, glutes more so. 4km walk this Arvo to get the blood flowing through them.

                              Comment


                                #45
                                This mornings weight jump I’m putting down to yesterday’s carb intake. Was way to high in the evening after adding additional carbs am for the slin. Will rein it in today and stabilize that weight gain. Don’t wanna get to fat lol
                                Looking fuller but deffs holding excess water and I’ve put on a little fat.
                                10iu novo this morning. Lowered my carbs this morning to 80g (50g dextrose, 30g maltodextrin)

                                Weight: 97.4kgs

                                6am: Chest pump, abs and cardio

                                Dumbbell flys
                                12.5kgs-20
                                17.5kgs 20x3

                                Paused Benchpress
                                60kgs-26, 20, 20

                                Push ups
                                20x3

                                Hanging leg raises
                                4x20

                                Plank crawl
                                20x3

                                Cardio: 8km hike

                                Cardio only tomorrow. Sore as fuck all over.

                                With the way things are going at the moment I decided to bite the bullet and order an decent Olympic barbell and 170kg worth of plates and cheap squat rack. Misses is going to kill me lol
                                Gyms aren’t going to be open for months and eccentric movements and high reps are getting old haha. They definitely have their place in a routine. But not every session.

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