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!
     
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  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)

    LEGS:
    Extensions - 85 x 20, 18,15, 13
    Superset
    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

    CHEST/TRI
    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

    BACK/REAR DELTS/TRAPS

    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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