130x7 is still good in my book, keep up the hard work mate!
^^^cheers for all the encouraging reply's, i'll be definately dropping the weight and suring up my form on the inlcine presses!
Dumbell Curls: 20/8, 25/10*3*3 (16 rp) 1 up
Hammer Curls: 20/11 (11 ss) 1 up
Leg Press Calf: 200lb/14, 325lb/11 (11 ss) up weight
Stiff Leg Dead: 100/8, 140/8, 160/8 (8 ss) stagnant but great form
Front Squat: 60/10, 80/5, 100/7 (7 ss) 1 up, 60/12 (12 ss) 1 up
im still not making the 20 rep widowmaker for the front sqauts, but im going to keep that weight and keep working at it, as long as i improve by a rep or two each time it will do!
ive been stagnant on the stiff leg deadies but i dont care, i had a few days off over easter so it messed up my strength wave a little id say, from walking around at the Sydney Easter Show all day and playing some B'ball for 2 hours the other day!
it was a good session with some modest improvements, which is all i can ask of myself.
ive begun phase two of my dieting now, im honing in my nutrient timing so im getting carbs in before and after training , and limiting it too 200 grams max on training day. on off days im going to keep it 100 or below and fill up on frozen veggies! hopefully i can maintain strength, but im pre-dieting so i can be in a good position around june/july to make a descision on competing/ i have to get cut for december and my first visit overseas to the phillipines. I'll be meeting the GF's extended family so i wanna bring the A-game
[QUOTE=knight_rider;385543ive begun phase two of my dieting now, im honing in my nutrient timing so im getting carbs in before and after training , and limiting it too 200 grams max on training day. on off days im going to keep it 100 or below and fill up on frozen veggies! hopefully i can maintain strength, but im pre-dieting so i can be in a good position around june/july to make a descision on competing/ i have to get cut for december and my first visit overseas to the phillipines. I'll be meeting the GF's extended family so i wanna bring the A-game[/QUOTE]
are u going to get down to posing trunks and pose for them?
nice front squats squatty.
^^cheers for the support fellas
Incline Bench: 60/12, 90/8*2*2 (12 rp) stagnant, but used new form and was great!
(11-15 rp) maybe need more warm ups!
Side Laterals: 10/10, 15/13*6*5 (24 rp) 2 up word!
Dips: BW/5, BW+15/10*2*3 (15 rp) 1 up! weird how i got 3 in the last set
Undergrip Chin: BW-10/10, BW/6*3*2 (11 rp) stagnant, almost had another rep
Rack Dead: 160/5, 180/5, 200/7 (7 ss) 1 up!!!, 170/9 (9 ss) improved from last week
started to focus on fixing my chest, first with form, second with strength! im going to try elbows out for awhile as i find it hits my chest delt tie ins where i need development especially on my right pec! it feels better elbows out, so im going with instinct! if i dont go up in rep im considering up the rep range from say 15-20 rp, but i'll wait and see how my new form works out!
laterals went really well, and dips improved with a sneaky 3 repper on the last rest-pause even though i only got 2 reps on the one before.
undergrip chins are hard at my weight, the grip is still struggling, but i think im best to stay strapless, that and my lats are king! i almost got an extra rep, but unless i make my chin to the bar im not going to count despite, i was sooooooo close!
Rack deads..........booooooooommmmm i improved and i am happy, 7 reps at 200 kgs
i was dissapointed with chest, but i think it will come good with continued dillegence! im dieting quite strictly now, not uber strict but close, 200g protein and carbs on training day, with around 200 protein on off days and less than 100 carbs....my goal is to loose the fat and look good, even if the muscle building takes a small hit, if i loose any strength it will come back with muscle memory when i eat up some more! plus if i want to compete in october, i need to get in the strike zone!
keep it real meccafolk!
^^^ thanks rocky and pickle, your always welcome in the K-Zone!
Barbell Drag Curls: 30/10, 40/11*4*4 (19 rp) 2 up!
Palms down wrist curl: 10/10, 20/8 (8 ss) 5 down......weird!
Standing Calf: 200lb/12, 250/10 (10 ss) up weight!
Ham Curl: 40/8, 60/12*5*4 (21 rp) 3 up!
One Leg Press: 200lb/6, 300lb/8 (8 ss) 1 up, 400lb/20 (20 ss) 2 leg, up weight!
was a good session, dont knoe what happened with the wrist curls, i was really fuming after them too, but then i was like 'its forearms dude stop being a pussy posicle' and i fealt better!
everything else today improved at a good pace with new weights and new reps pumped out with great form and no probs!
even thoough my cals are down, im eating big carbs before training, having 70 grams of carbs from cous cous, seems to be giving me plenty of energy to burn during workouts! for months now i rarely ate carbs pre or post workout, now its the only time im get any carbs and its working well for growing muscle and dropping the fat!
my goal after after fat loss, is going to be chest growth and tricep growth.........i want to get my arms showing 2/3 of the visible height in tricep and only 1/3 bicep.........like ronnie. this means i need to be skullcrushing like 80 kgs for good reps! im only working with the 40 kgs or 45 kgs.........time to neck up