Operation: Heavyweight

Hilly said:
Making unreal progress bud.

What’s food looking like day to day.
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Cheers @Hilly I'm really happy with how things are coming along.

Food varies depending on training or rest days, on rest days, M1-6 are all set at 60p 15f with carbs onmy coming from veggies, they normally fall weds sat and sun

Training days, M1 (pre workout) and M6 are 50p 175c 10f and M2 (post workout) to M5 are set at 50p 200c 10f with an intra of 30p 150c

Carbs mainly come from Jasmine rice, oats, cream of rice and bagels and protein is from chicken or turkey breast. Fats normally from almond butter or cashew nuts

To boost my fats on rest days I'll use avocados and whole eggs, and more almond butter, steak and salmon fillets
 
Leviathan said:
Cheers @Hilly I'm really happy with how things are coming along.

Food varies depending on training or rest days, on rest days, M1-6 are all set at 60p 15f with carbs onmy coming from veggies, they normally fall weds sat and sun

Training days, M1 (pre workout) and M6 are 50p 175c 10f and M2 (post workout) to M5 are set at 50p 200c 10f with an intra of 30p 150c

Carbs mainly come from Jasmine rice, oats, cream of rice and bagels and protein is from chicken or turkey breast. Fats normally from almond butter or cashew nuts

To boost my fats on rest days I'll use avocados and whole eggs, and more almond butter, steak and salmon fillets
Click to expand...

Some eating that mate.

Your really doing well bud. You n @Con are nailing this.

How do u find those training day amount of food.
 
Hilly said:
Some eating that mate.

Your really doing well bud. You n @Con are nailing this.

How do u find those training day amount of food.
Click to expand...
We def make a good team!

The food on training days hasn't been too much of an issue, been incorporating digestive enzymes to give a bit of help but at work I pretty much walk a half marathon every night so im pretty much burning right through It...my metabolism is quite crazy...like the other week I had 3 low carb days in a row, sat-monday, along with the low day on weds and I actually dropped 2kg that week....soon as the extra high day was put back in this week my weight went up again

I think having the low days set helps give the appetite a boost when it comes to having the high days
 
Leviathan said:
We def make a good team!

The food on training days hasn't been too much of an issue, been incorporating digestive enzymes to give a bit of help but at work I pretty much walk a half marathon every night so im pretty much burning right through It...my metabolism is quite crazy...like the other week I had 3 low carb days in a row, sat-monday, along with the low day on weds and I actually dropped 2kg that week....soon as the extra high day was put back in this week my weight went up again

I think having the low days set helps give the appetite a boost when it comes to having the high days
Click to expand...

Yeh the low days are a must. Let’s the GIT Empty n stops it getting backed up
 
what is the current diet/food setup - I did read back a few pages just to check so apologies if im being a super spaz and missed it...
 
noel said:
what is the current diet/food setup - I did read back a few pages just to check so apologies if im being a super spaz and missed it...
Click to expand...
Leviathan said:
Cheers @Hilly I'm really happy with how things are coming along.

Food varies depending on training or rest days, on rest days, M1-6 are all set at 60p 15f with carbs onmy coming from veggies, they normally fall weds sat and sun

Training days, M1 (pre workout) and M6 are 50p 175c 10f and M2 (post workout) to M5 are set at 50p 200c 10f with an intra of 30p 150c

Carbs mainly come from Jasmine rice, oats, cream of rice and bagels and protein is from chicken or turkey breast. Fats normally from almond butter or cashew nuts

To boost my fats on rest days I'll use avocados and whole eggs, and more almond butter, steak and salmon fillets
Click to expand...
 
Leviathan said:
Update time

Training
Chest, delts, triceps

Decline bench press - 140kg x 9, 7
100kg x 12

Flat Hammer iso press
45kg per side x 12, 8
x 7, 5, 3 rest pause

Cable cross over - 4plt x 12, 11, 9

Seated db lat raise - 7.5kgs x 25, 20, 18

BB front raise - bar + 15kg x 15, 13, 11

Vbar push down - 12plt x 15, 12, 10

Rev grip pushdown - 8plt x 10, 9, 8

Legs

Ext 135 x20, 10
95x 11 65x8 35x12

Legpress- 506kg x16,14, 13

Laying curl - 86x11, 7, 6

Single leg - 3 x 15, 12, 10+partials each leg

Adductor stack x 15, 12, 10
Super
Hyper ext - bw x15, 12, 11

Back /rear delts
Close grip pulldown - 10plt x13, 10, 8
Dropset - 10x7, 8x6, 6x7

Deadlifts - 220kg x 8, 140kg x12

Cable row - 10plt x 12, 10, 7

Straight arm pulldown
12plt x 15, 8
8plt x 15

Rear pecdec fly - 92kg x 13, 11, 8

Abs, calves, biceps

Hanging leg raise - bw x 12,10,9,6

Rope crunches - 10plt x 20,18,16,13

Hack squat calf raise - 160kg x 15,13,10

Seated calf raise - 70kg x 14, 12, 8

Ez Barbell curl + 10kg - 5x20 pump reps

DB hammer curl - 12.5kgs x20,18,15,13 pump reps

Cable curl - 4plt x 15 (outside grip, 10 (medium grip) 8 (close grip)

Having a bit of issue with OH pressing....possibly my rotator cuff....when I prid about it doesn't cause any pain, however any internal rotation, ohp...even hitting a double bicep pose gives me a bit of grief...so dropped any direct shoulder pressing and stick with decline bench, lateral raises etc

Checked in today weighing 118kg/260lb first thing on empty stomach

View attachment 64325

Hit a few more pbs this week, including this 220kg deadlift for 8! (Where Don when you need him, as they clearly do nothing to help build a big back haha)

View attachment 64324
Click to expand...

You’ve put on so much size and stayed lean!! Awesome work!!
 
I can drop a few lbs overnight easily just depending on water, if I drop a bit of carbs can be 3-4lb lighter literally overnight. percentage wise its still small but sounds a lot when you are at this weight and above
 
Dan is a fucking warrior.
I train roughly 50 people at any time which includes a nice handful of pros.
BUT only a couple show his level of dedication.
He's a machine that loves bbing so he's getting the results.
Nothing more magic that.
Drugs are basic and relatively aggressive in my books yet low compared to the current trend.
He trains hard and follows the diet really to the T.
He's not eating tons of sugars for his carbs just basic bbing foods.
For that reason his fasting blood sugar is very low and good. We checked it last week.
 
Con said:
Dan is a fucking warrior.
I train roughly 50 people at any time which includes a nice handful of pros.
BUT only a couple show his level of dedication.
He's a machine that loves bbing so he's getting the results.
Nothing more magic that.
Drugs are basic and relatively aggressive in my books yet low compared to the current trend.
He trains hard and follows the diet really to the T.
He's not eating tons of sugars for his carbs just basic bbing foods.
For that reason his fasting blood sugar is very low and good. We checked it last week.
Click to expand...
Cheers con, couldn't have put it better myself, I live for this shit...we put a plan in place after the comp in October and I'm being relentless in everything I do to make sure it all falls into place........

May end up having to change the title of this to operation:super heavyweight the way things are going haha
 
Bit quiet in here, lots been going on over the past month or so but long and short of it is I walked away from a 7 year relationship.

Training wise, basically dropped my carbs back to have a tidy up and started a new 5 day split rotated over two weeks so thought I'd get the first two weeks out the way before I updated

As the reps have increased on some exercises if spent the last two weeks playing around with it all.

Week 1
Training
Quads and calves

Leg ext- 85 x25, 17, 14, 13

Squat machine
1st - 300kg x 12
2nd -280kg x15
3rd - 280kg x 13, 7, 6 RP

Legpress- 356 x16, 15
276 x 52 (30, 12, 10)

Seated calf- 30x13, 12,10
(2sec stretch, 2sec conttatipn)

Angled calf 54 x 53
(25,10, 9, 9)

Chest biceps

Cable x over 4x18 15, 13

Inc DB press -
1st - 45s x 8 (6-8)
2nd - 35s x13 (8-12)
3rd - 25s x15 (12-15)

Giant set
Flat hammer- 30 x 13, 11 9
Inc fly - 17.5x13, 10 7
Inc push x 12,10 8

BB curl +25 x 12,10,9

DB hammer - 12.5s x 14, 12,11

Machine curl Dropset
6plt x10, 4plt x6 2plt x6
Hams and calves
Laying curl 3x5-8
88x9, 7, 6

SLDL 3x8-10
140x10, 9, 8

Single leg curl 3x failure
20, 15, 10 each leg

Wide lunges
3xf

Calf raise (hack sqiat)
10 10
10 10
10 10
10
10

Delts and tris

Standing lat raise 4x12-15
12.5x16, 14, 11, 10

Rear pecdec fly
4x12-15
76x18,16,13,11

Front raise 2x 8-12 1×drop
Bar +20x13,11, 10
Bar +15 x8
Bar +10 x9

Y raises - 2x20-30
7.5s x30,20

Straight bar push down
3x15-20
10x20, 16, 13,

CG Smith 3x8-12
87x13,9, 8

1 arm oh ext 3x12-15
12sx 15, 13 11 each arm

Back

Rev gripPull down - 3x8-12
10x12,9,8

Chest support t row - 3x8-12 1sec contraction slow 80x 13,11,

BB row 3x12-15 100x15, 13
Superset
Deadlifts 3x12-15 100x15,13

Pulldown Dropset 125kg x
1st 10
2nd 90 x8
3rd 70 x 9

Shrugs - 3x15-20
70kgs x20,15,

Cable Pullover - 3x10-15
8x15, 13, 11

Week 2
Quads and calfs
1 leg leg press
126x15, 14, 13 per leg
Squats - 100kg x 20, 17, 15
Legpress
236kgx16,15, 13
Superset
Leg ext
65kgx16,13, 9
Superset
Bodyweight squats
X16,12, 10

Seated calf
35kgx22,20, 16, 15,
Superset
Standing calf raise
12x20, 15, 14 12

Chest biceps

Decline bench
120 x 13 9 8

Inc fly drop sets
1st - 20s x10, 15s x8 12.5x8
2nd -x10, 6, 8
3rd - 10 6 6

Inc Smith drip
35 per side x11
30 x5
20 x7
X6, 5 rest pause

DB pyramid up and down set
12 14 18 14 12 10 x 6 (DB curl)is
12 14 18 12 10 8 x 6 (DB curl)
12 14 18 14 12 10 x 6 hammer

CG preacher curls
Bar +20x 8, 7

Hams and calves

High/wide legpress
316kg x22, 19,
Leg curl
53kgx13,11, 9,8
Superset
Stiff Legged Deadlifts
140 x12,10,98

Adductor machine
70x22,18, 17, 15+30 sec hold in stretch position

Calf raise
120x20,18,15, 14 + partials

Delts tris
Machine Side raise
49kgx14 12 10 9
Super set
Upright row
Ezbar +40kgx12 10 9 8
Superset
Rear pecdec
65kgx13 12 9 9

Single arm db raise double drop 3 sets
1st - 10kgsx17 15 14
2nd - 7.5kgs x12 12 11
3rd - 5kgs x10 10 9

Smith CGBP- 90kg x15 11 7
Superse5
Vbar push down 10pltx15 11 9

Single arm tri ext - 4x8-12
27kg x 12,10, 8, 6

Back

Straight arm Pulldown 10plt x18, 14, 10

Rack Pull - 280kg x6, 220x10, 6

Wide grip Pull down - 8plt x12, 10,7

1 arm row - 3 x double Dropset
40kg per sidw x13 10 9
30kg per side x10 9 8
20kg per side x10 8 7

Barbell Shrugs 180x14 10

Took this after training on Thursday
20180518_172126.jpg

Despite carbs literally being slashed in half for the last 3 weeks I still managed this nice little PB In rack pulls - 280kg x6
 
Leviathan said:
Bit quiet in here, lots been going on over the past month or so but long and short of it is I walked away from a 7 year relationship.

Training wise, basically dropped my carbs back to have a tidy up and started a new 5 day split rotated over two weeks so thought I'd get the first two weeks out the way before I updated

As the reps have increased on some exercises if spent the last two weeks playing around with it all.

Week 1
Training
Quads and calves

Leg ext- 85 x25, 17, 14, 13

Squat machine
1st - 300kg x 12
2nd -280kg x15
3rd - 280kg x 13, 7, 6 RP

Legpress- 356 x16, 15
276 x 52 (30, 12, 10)

Seated calf- 30x13, 12,10
(2sec stretch, 2sec conttatipn)

Angled calf 54 x 53
(25,10, 9, 9)

Chest biceps

Cable x over 4x18 15, 13

Inc DB press -
1st - 45s x 8 (6-8)
2nd - 35s x13 (8-12)
3rd - 25s x15 (12-15)

Giant set
Flat hammer- 30 x 13, 11 9
Inc fly - 17.5x13, 10 7
Inc push x 12,10 8

BB curl +25 x 12,10,9

DB hammer - 12.5s x 14, 12,11

Machine curl Dropset
6plt x10, 4plt x6 2plt x6
Hams and calves
Laying curl 3x5-8
88x9, 7, 6

SLDL 3x8-10
140x10, 9, 8

Single leg curl 3x failure
20, 15, 10 each leg

Wide lunges
3xf

Calf raise (hack sqiat)
10 10
10 10
10 10
10
10

Delts and tris

Standing lat raise 4x12-15
12.5x16, 14, 11, 10

Rear pecdec fly
4x12-15
76x18,16,13,11

Front raise 2x 8-12 1×drop
Bar +20x13,11, 10
Bar +15 x8
Bar +10 x9

Y raises - 2x20-30
7.5s x30,20

Straight bar push down
3x15-20
10x20, 16, 13,

CG Smith 3x8-12
87x13,9, 8

1 arm oh ext 3x12-15
12sx 15, 13 11 each arm

Back

Rev gripPull down - 3x8-12
10x12,9,8

Chest support t row - 3x8-12 1sec contraction slow 80x 13,11,

BB row 3x12-15 100x15, 13
Superset
Deadlifts 3x12-15 100x15,13

Pulldown Dropset 125kg x
1st 10
2nd 90 x8
3rd 70 x 9

Shrugs - 3x15-20
70kgs x20,15,

Cable Pullover - 3x10-15
8x15, 13, 11

Week 2
Quads and calfs
1 leg leg press
126x15, 14, 13 per leg
Squats - 100kg x 20, 17, 15
Legpress
236kgx16,15, 13
Superset
Leg ext
65kgx16,13, 9
Superset
Bodyweight squats
X16,12, 10

Seated calf
35kgx22,20, 16, 15,
Superset
Standing calf raise
12x20, 15, 14 12

Chest biceps

Decline bench
120 x 13 9 8

Inc fly drop sets
1st - 20s x10, 15s x8 12.5x8
2nd -x10, 6, 8
3rd - 10 6 6

Inc Smith drip
35 per side x11
30 x5
20 x7
X6, 5 rest pause

DB pyramid up and down set
12 14 18 14 12 10 x 6 (DB curl)is
12 14 18 12 10 8 x 6 (DB curl)
12 14 18 14 12 10 x 6 hammer

CG preacher curls
Bar +20x 8, 7

Hams and calves

High/wide legpress
316kg x22, 19,
Leg curl
53kgx13,11, 9,8
Superset
Stiff Legged Deadlifts
140 x12,10,98

Adductor machine
70x22,18, 17, 15+30 sec hold in stretch position

Calf raise
120x20,18,15, 14 + partials

Delts tris
Machine Side raise
49kgx14 12 10 9
Super set
Upright row
Ezbar +40kgx12 10 9 8
Superset
Rear pecdec
65kgx13 12 9 9

Single arm db raise double drop 3 sets
1st - 10kgsx17 15 14
2nd - 7.5kgs x12 12 11
3rd - 5kgs x10 10 9

Smith CGBP- 90kg x15 11 7
Superse5
Vbar push down 10pltx15 11 9

Single arm tri ext - 4x8-12
27kg x 12,10, 8, 6

Back

Straight arm Pulldown 10plt x18, 14, 10

Rack Pull - 280kg x6, 220x10, 6

Wide grip Pull down - 8plt x12, 10,7

1 arm row - 3 x double Dropset
40kg per sidw x13 10 9
30kg per side x10 9 8
20kg per side x10 8 7

Barbell Shrugs 180x14 10

Took this after training on Thursday
View attachment 64536

Despite carbs literally being slashed in half for the last 3 weeks I still managed this nice little PB In rack pulls - 280kg x6
Click to expand...

Looking great dude

sorry to here about the split. From the pics I see on fb you seemed close

Still with con?
 
Ash1981 said:
Looking great dude

sorry to here about the split. From the pics I see on fb you seemed close

Still with con?
Click to expand...
Cheers lad, had our ups and downs like most people, just this was one down to many you know

Yeah still working with con :)
 
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