Operation: Heavyweight

Discussion in 'Training Logs' started by Leviathan, Oct 5, 2017.

  1. JANIKvonD

    JANIKvonD Top Contributor

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    this entire year has been one big write off, as far as training/progress goes :lol: huge step back + been off everything for 15weeks now.. completely cold turkey + normal human diet = not a great look lol. im not fat.. just smaller.

    on the personal front though!.. all really good. new missus, new life goals in place & some good things to look forward too/work toward :)

    the time away has made me keen as fuck to get back into it though.. cant wait to start hammering it now. first jab was Saturday past. game on!
    Leviathan and pooley1810 like this.

  2. Leviathan

    Leviathan Competitor

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    Thought you had gone a bit quiet, glad to hear all things are good on the personal front.

    Now stop being a bawbag and get back under the bar!!!
    JANIKvonD likes this.
  3. Leviathan

    Leviathan Competitor

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    Update time.

    Diet has been pretty much the same as always, only differences is iv swapped between noodles and rice for my carbs for my meals at work...think I def prefer rice, seems to bulk out the meals a bit more.

    Training for rest of the week was:

    (Only work sets listed)

    Extensions - 85 x 20, 18,15, 13
    Laying curls 46 X 16, 13, 11, 10

    Hammer 45o leg press - 400kg x 15, 12, 11, 8

    Hyper ext machine targeting glutes n hams - bw + 15kg x 15,12,10,9

    Glute master machine - stack x 20, 16, 13

    Flat DB press - 40kg's x 12,9,8,6

    Inc hammer press - 20kg per side - 10,8,7,6

    Dips - BW x 13,9,7

    Cable cross over x 12, 10, 7

    Straight bar cable push down - 12plt x 10,9,8

    Cross body cable extensions - 4plt x 10, 9, 8

    Close neutral grip machine press - 6 plt x 12, 10, 8


    chin ups - bw x 10, 6, 4

    Smith machine under hand row - 50kg per side x 12,10,9,7

    Wide grip machine pulldown - 100kg x 15, 11, 9, 9

    Neutral grip cable row - 10plt x 13, 11, 9

    Rear pecdec fly - 103kg x 10, 8, 6

    DB shrugs - 70kgs x 15, 13, 11

    Had a rest day today, so far for food iv had:

    M1 - chocolate protein pancakes and a bowl of Rice Krispies wth almond milk

    M2 - bigger bow of Rice Krispies Mixed with a scoop of casein and almond milk with a Jaffa quake carb killer melted into it

    M3 will prob be oats and scrambled egg whites with spinach and meal 4,5,6 will be 5% lean mince with rice and mixed veg

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