looking sexy as always. put the vid back up bro. i wanna see your ripped abs and toned gluteus
hey fellow hug men.
Had a pretty good deload week. Havent stuck to the formula for the week 4 5/3/1 but still trained and kept the sets and weight low with no heavy spine moves.
the new estimated 1rms im plugging in are 70kg military press,160kg dead, 145kg squat, 125kg bench. which means in week 3 ill be trying to rep 66.5kg on military presses. should be interesting (its the only exercise ill be worried about, but i dogged it on militarys first cycle so lets get some heart)
keeping same exercises but going to add in 4 more sets each day in a typical bodybuilding tribute of 4 sets of 12. so my workout will look like 3 sets of 5/3/1, 5 sets of support, a 5 sets of support b, 4 sets of 12 on additional move
militarys will be complimented with incline press, face pulls and maybe more chins.
deads will be complimented with GHR, curls,tricep pushdowns and forearm somethings although I wont superset them anymore
bench will compliment with chinups, pushups and bent over rows
squat will compliment with one legged squats, incline situps and undecided.
id like some shoulder width i feel im lacking more then ever maybe ill do some light side raises after my miltarys before incline bench... so many choices xoxoxox
lifts and the planned cycle and assistance moves are looking awesome pickle. ull do great im sure. i would definetely add some side lateral raises for delts mate, personally i do em on deadlift day.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
thanks fellas appreciate the feedback and stopping by. Yeah ive thrown em in thanks bulkboy. Value your opinion brother.
phase 2 5/3/1 (no more mr nice fairy princess)
60kg* 5 (forgot i could have gone for more reps... lol)
Fuck you you stupid whore of an exercise. 60kg is 3kg up what i was supposed to rep once in phase one week 3.today was creatine less as well (who needs creatine in week 1?) lollolol
incline bench 80kg (35 rep target) (no spot and i went all lob sided on 4th set fucking me up quite a high incline) 7,7,6,3(lol),5,4,3 FU 35 reps youve won this round.
bent over rows (havent done these in a fucking long ****)
100kg *7 (scapula did not move)
90kg *8 *8 *8 *8 much better next weeks 5 sets will be better controlled.
15kg 4sets*12 reps
thats it sweeties. if you wondering why im swearing im having a mid life crisis. xoxooxox
nice session pickle. good military pressing right there, i know how hard those are incline benches after mps arent shabby at all either. gotta expect those to be hard after having fucked ur front delts with MP's. and good on ya for lowering the weight on rows, in order to perfect the form. im all with u, scapular contraction is a must in order for rows, or any back exercise for that matter to be effective. overall great session, looking forward to more quality work my man
had a bit of a random session. am all depressed and shit so went to club faggot (fitness first) to train with a workmate (hes a really top fella i dont understand why he trains there) lol anywho. Abudance of stupid going on in the gym so I just did random. still got my deads target in but it was hard work.
Bw* 5 lol
fuck first exercise and this happens... not gonna be a good session
db rows. (never do them just grabbed a weight near end of rack without checking it. it was probably 35-40kg)
2 sets of 10 reps
deadlift area becomes free of dumbell curls and side raises
136*(5) 6 (1 up target weight, was stoked even though i had to use supine pronate grip for all three work sets when usually i just overhand, after doing chins and fucking my grip hitting target is pretty sweet)
skull crushers 45kg with dumbell curls 20kg
2 sets of 8 and 6 reps
finished with a stretch and that was it. xoxoox
I trained aussie off yesterday interesting session.
worked up to 140kg squat got 150kg but needed help, tried 150 again without help and got stuck.
got 120kg failed 122.5 lol
deadlifts 180kg but had a rounded back...
finished with chins and tricep extensions
so gonna work on my glutes a bit since they are letting me down. yesterday was my first gym session since 23-10-09 ive been sick and lazy. Im going to pause 5/3/1 for a while.