Strength still progressing in the right direction I see i see you train reverse pyramid style! I love reverse pyramid style. The only way to train! how's your diet coming along? Liking IF??Originally Posted by SkubaSteve89
So your dieting approach resembles the warrior diet rather than leangains. I wish i could use something like the warrior diet. It works really well for me. You should really start stripping down following that bro! You can also be a bit more relaxed with what you put in your mouth.Originally Posted by SkubaSteve89
I'm in the same boat man I really need to step it up for the next 4 weeks. My diets tight but I can't get over my dislike for cardio... Although I do have a new gym in Mackay that has a lot more.... Of a view in the cardio department
Week 6: Weight 93kgs. Not particularly pleased with the numbers on the scale, but ive definetly lost some fat (not as much as id hoped) and gained a fair bit of muscle and considering thats in a caloric deficeit i am certaintly happy about that! i have found the culprit of my fat gain and subsequent struggle to get rid of it during this cut; Avanza. I thought it was a coincidence that my weight started to jump when i started taking it as i was also sedentary and eating a heap of junk food. After the 4 week mark of my cut and not much change in body composition i started figuring there was something else going on, due to the fact that going from a caloric surplus and being completely sedentary to a caloric deficit and regular exercise coupled with my ectomorph bodytype should have yielded much better results. so due to that, and i no longer feel the need to take it (plus mixing it with other stuff is not recommended on the back of the packet and for good reason; ive been getting major adrenaline highs followed by a huge happiness crash as well as sleeping problems), i will be weaning myself off over the next 4 weeks. I'll also post up a 6 week progress pic on friday here and on the cutting comp with luke. definitely looking forward to seeing where we both are at!
Monday: Back, Abs
Deadlift: 120kg: 1 Set X 7 reps 110kg: 1 Set X 7 reps 100kg: 1 Set X 10 Reps 80kg: 1 Set X 12 Reps
Olympic T-Bar Row: 80kg: 1 Set X 6 Reps 70kg: 1 Set X 6 Reps 60kg: 2 Sets X 12, 12 Reps
Dumbbell Shrugs Mini - Super Sets: 22.5kgs + 5kg's: 4 Sets X 12+12, 12+12, 12+12, 12+12 Reps
Upright Row Close-Grip: 30kg: 1 Set X 12 Reps 25kg: 1 Set X 12 Reps
Planks: 2 Sets X 60, 45 seconds
Leg Raises: 2 Sets X 20, 20 Reps
Crunches: 2 Sets X 30, 30 Reps
Review: Very happy that im continually increasing on my strength, I'm looking forward to doing reps on 200kg with my deads, if i can do 8 clean solid reps next week ill bump it up to 130 the week after. a little bit disappointing on my ab workout, only a slight increase there, though ill work them again on friday. Chest tomorrow, cant wait to smash that out!
Tuesday: chest day!
Flat Barbell Bench: 70kg: 1 X 8 Reps 60kg: 2 X 10, 8 Reps 55kg: 1 X 11 Reps
Incline Bench: 55kg: 1 X 4 Reps 50kg: 1 X 8 Reps 45kg: 1 X 10 Reps 40kg: 1 X 10 Reps
Flat D-Bell Bench: 22.5kg's: 1 X 5 Reps 17.5kg's: 1 X 10 Reps
Flat D-Bell Fly: 17.5kg's: 1 X 6 Reps 10kg's: 1 X 12 Reps
Review: still a slow but steady increase in strength on my chest, im still pushing around the womens weights, cant wait to finially get back to my old 40kg D-bells and crack the 100kg bench for reps again!
Thursday: Legs and Shoulders: had a bollocking from my dad about just bullsheet on wed and i was more in the mood for committing murder than lifting weights so im doing my legs and shoulders today
Squat: 80kg: 1 X 12 Reps 75kg: 1 X 12 Reps 70kg: 1 X 12 Reps 65kg: 1 X 12 Reps
Front Squat: 45kg: 4 X 12 Reps
Deep Squat: 60kg: 1 X 12 Reps 55kg: 1 X 12 Reps 50kg: 1 X 12 Reps 45kg: 1 X 12 Reps
D-Bell Seated Press: 15kg's: 1 X 10 Reps 12.5kg's: 1 X 12 Reps 10kg's: 2 X 12 Reps
D-Bell Front Raise: 12.5kg's: 1 X 12 Reps 10kg's: 1 X 12 Reps 7.5kg's: 2 X 12 Reps
D-Bell Lateral Raise: 7.5kg's: 4 X 12 Reps
EZ Bar Curl: 40kg: 1 X 12 Reps 35kg: 1 X 12 Reps 30kg: 1 X 12 Reps 25kg: 1 X 12 Reps
EZ Bar Skullcrushers + Close Grip Bench Press Super Set: 20kg: 4 X 12 + 12 Reps
D-Bell Hammer Curl: 20kg's: 1 X 6 Reps 15kg's: 1 X 6 Reps 10kg's: 2 X 12 Reps
Tricep Kickbacks: 7.5kg's: 1 X 8 Reps 5kg's: 3 X 12 Reps
Barbell Curl: 40kg: 1 X 10 Reps 35kg: 1 X 12 Reps 30kg: 1 X 12 Reps 25kg: 1 X 12 Reps
Tricep Bench Dips: 4 X 12 Reps
Reverse Barbell 21's: 1 X 21 Reps
Review: looove arms day, i think its the only day of the week where my strength seems to shoot up consistantly and it shows! ill be uploading week 6 progress pics shortly.
I wouldn't stress about the scale weight bro! Once you get off that avanza I'm sure you'll drop quite quickly! Sounds like some nasty stuff for sure! Makes steroid side effects look tame lol 8)Originally Posted by SkubaSteve89
200kg is serious weight bro! most I've done is 180kg for 2. I should really do them more than once in 10 days lol. I took some pics this morning but I need to shave my chest so I'll do that today and take some more tomorrow! Six week mark? Can't believe how quickly this has gone!
Apologies for the poor quality + showing my toilet in the picture, this bathroom has the only decent mirror in the house. as you can see ive gained a fair bit of beef on the arms and shoulders, still a little dissapointed about my waistline, but once i kick the avanza it'll be gone in no time!
Dude I don't know what your disappointed about! You've lost a stack of weight from your midsection and your lower back! You've deff put on a bit of mass too!! And dude the toilet! WTF! LolOriginally Posted by SkubaSteve89
Hope you've been gorging on some cake over the last week :P
Thats good man! Good to see your still heading in the right direction! Hows your strength coming along? Man I've been making some nice strength increases. Makes me wonder what would of happened if I'd done this on a bulking diet!Originally Posted by SkubaSteve89
Looking good Steve. Def noticeable changes. Keep up the good work!
Squats do a booty good.