A log from the other side of the world

CMinOZ

We also agree on light cardio being of benefit, however I honestly don't have time to do it. I started my own company earlier this year and as a result have little or no time other than twice a week for training.

Also, the gym I go to has a "no cardio" policy and as our diets and workouts are strictly controlled it would f*ck with my muscle growth/calorie consumption. Seems to be working though - I've dropped from 113kg to 95kg without cardio and have reduced BF from well over 20% (probably over 30% - I was so fat it was difficult to measure) to just under 12%.

I just saw the video of your deadlifts - well impressive, I've not seen them done with a trap before, and no straps even with that many reps!!! I've read threads before where you mention your work on grip strength, it's obviously paid off.

CMinOZ

It's that time of the week again where I sit at my desk with a dull ache growing in my chest, back and arms whilst trying to remember what we actually did last night...

Having hit legs hard on Saturday, last night was always going to be a full on upper body work out...

Flat Bench

Warm ups - 15x20kg, 12x40kg, 12x60kg, 8x70kg, 6x 80kg

Full/Partial/Drop Set

15 reps 100kg - then 10 seconds rest - then 3 partials - then 15 seconds rest - then 4 full reps with 80kgs

This was paired with rest pause sets of cable rows - 90kgs - 15 reps, then 10 seconds rest, then 10 reps,then 15 seconds rest, then 6 reps.

In total we did 3 sets of the above.

We then moved on to Incline Bench with 3 sets of 10 reps - 70, 80, 90kgs

Paired with EZ bar curls - 10reps, 5 seconds rest, 5 reps, 10 seconds rest, 5 reps, 15 seconds rest, 5 reps. Weight was 60kgs.

Nice quick work out last night, felt pretty good.

crazycal1

lol sounds complicated bud
but then i`m a bit simple-
i mean i like to keep it simple

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

CMinOZ

Thankfully after the hectic session on Wednesday our session was nice and simple -

Deadlifts

After warm ups we did 2 sets of 5 reps - my weight was 185kg

Leg Presses

After warm ups we did 3 sets of 10 reps - weight was 400, 420, 440kg

Safety Squats

Not sure if you have seen these before - the bar is a rather strange affair - check it out here SAFETY SQUAT BAR

after warm ups we did 3 x 6 reps of 130kgs

Nice and simple, not easy but got a real pump in my legs and lower back.

CMinOZ

CMinOZ

Last night was a great night - We have been playing around with my calories and carb intake over that last week or so - adding 100g of dry roasted chick peas for 4 days then removing them again. This has seen my weight go up to 98kg from 95.8 and then back down to 95.0 last night. What really suprised me is that my BF has dropped to 11.5% from 12.6% 4 weeks ago. This BF test was done over 9 points.

So I was well happy before training, which was good because our session was the same as last week - it seemed even harder yesterday because I had been in meetings all day from 7am until 5pm (and the weight was heavier).

Flat Bench

Warm ups - 15x20kg, 12x40kg, 12x60kg, 8x70kg, 6x 80kg

Full/Partial/Drop Set

10 reps 105kg - then 10 seconds rest - then 3 partials - then 15 seconds rest - then 4 full reps with 80kgs

This was paired with rest pause sets of cable rows - 90kgs - 20 reps, then 10 seconds rest, then 15 reps,then 15 seconds rest, then 8 reps.

Then back to the bench for 6 reps of 115kgs and then 2 sets of DB presses with 50kg DB's. Each set still paired with rest/pause cable rows
In total we did 3 sets of the above.

We then moved on to Incline Bench with 3 sets of 10 reps - 70, 80, 90kgs

Paired with EZ bar curls - 10reps, 5 seconds rest, 5 reps, 10 seconds rest, 5 reps, 15 seconds rest, 5 reps. Weight was 60kgs.

My arms are hurting now, I hate to think how they will feel later...

crazycal1

i`ve always liked the look of those bars-
if it want for my back i`d love to try one!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Pikey

Sounds like you're making good progress there mate, 11.5% should be seeing some seperation?

CMinOZ

You're right Cal, it's possibly the most hated piece of equipment in our gym for that very reason - it just curls you over during the squat, it's like half squat, half good morning.

Thanks for the support Pikey - I'm getting there, it's only been 11 months so I'm pretty pleased to have got this far without boring myself stupid with cardio. We'll see how the refeeding with carbs goes for the next month - hoping for some more ab definition come christmas time when the sun is shining

Ali M

Good log mate, sounds like your well busy. Cant be easy starting a new business and keeping the weights up... Respect 2u. Sometimes if ive had a really stressfull day at work i get home and i have to sleep before training, just way to tired.

CMinOZ

Yeah, I know what you mean - My schedule means that I don't finish work until at least 6 and my training is booked for 7pm so no option to sleep unfortunately.

Had a flat out crazy morning on Saturday, went out to "look at" houses with my wife and ended up buying a house - which was nice. So all in all I ended up 10 minutes late to the gym and went straight into a deadlift session -

Warm ups

15 x 60
12 x 100
8 x 140
4 x 160
3 x 180
2 x 200 (PB)

I was well chuffed with this as it felt really strong, came up pretty easy and no hitching...

Then a quick set of leg presses

Warm ups - 15 x 80, 12 x 160, 10 x 240, 8 x 320, 6 x 400

Work sets- 10 x 420kg - 10 x 440kg

Then a quick set of calves (we were running late)

30 x 80kgs
25 x 90kgs

Calves are killing me today and I am distracted due to waiting on the real estate agent...