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Old 06-24-2012, 09:36 PM   #41
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Sounds like a solid approach. It will definitely challenge you in a good way.

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Do you think a deload week would be advisable atall somewhere around week 8-11?
I think so. Light weeks have really helped me this past year. I get a chance to heal, and always come back stronger.
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Old 06-26-2012, 01:16 PM   #42
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I havent forgotten to log yesterdays workout I just didnt have time last night. Ill note yesterdays workout with tonights workout later on.

BUT FOR NOW!.. Some food porn..

Chicken, sweet potato, mixed veg(green beans, peas, sweet corn, and carrots), spinach, mixed herbs, pepper. It was SO good..
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Dan's training log, I will get there.

Theres no such thing as a rest day, its a lifestyle that requires work everyday,
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Old 06-26-2012, 01:21 PM   #43
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Quick shot from yesterday night.. I know im trying to add some lean mass but I cant wait to get rid off my fat.. Hoping that if I keep my diet as clean as possible over the next 15ish weeks i wont gain much if any fat.. think ill look pretty good when ive lost the fat..
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Dan's training log, I will get there.

Theres no such thing as a rest day, its a lifestyle that requires work everyday,
Bring it

Last edited by DanB; 06-26-2012 at 01:25 PM.
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Old 06-26-2012, 05:46 PM   #44
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Definitely look like you could compete and hold your own if you wanted to.
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Old 06-27-2012, 01:23 PM   #45
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Thanks BTB! tonight is chest! looking forward to it! for now.. YES..MORE FOOD PORN!!!! -

200g lean mince, 1 tomato, cucumber, onion, spinach, mixed herbs, pepper, 1 banana, grapes
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Old 06-27-2012, 03:05 PM   #46
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Great looking food and good luck with the routine structure!
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Old 06-27-2012, 04:45 PM   #47
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Thanks bruteforce!

tonights chest workout contained
bench press -
bar x20
60kg x12
80kg x10

90kg x6
90kg x4
90kg x4
90kg x4
80kg x7 (3 second pause 1cm ish from chest then explosive positive)
This is a great improvement from last weeks workout! definitely some muscle memory (bench memory) coming back haha! no spot though could probably of gotten atleast another 6 rep set on my bench but im in no rush and thats progression from last week!

assists -
parallel bar dips -
bw + 15kg x8
bw + 15kg x7
bw + 15kg x6
bw x12
Slow negative, good stretch, squeeze chest on he positive.. really good.. chest felt torn.

incline smith press -
70kg + whatever the smith bar weighs (7.5kg?) x5
70kg + bar x5
40kg + bar (done with very slow negative holding for around 3 seconds at the point whee bar just touches chest then explosive positive) x15
40kg + bar ^^ as above x15
40kg + bar ^^ x10
40kg + bar ^^ x10
40kg + bar ^^ x10
40kg + bar ^^ x8

skullcrushers/ close grip bench -
skulls 50kg x8
cg bench 40kg x10> skulls x10> cg bench x10
cg bench 40kg x10> skulls x10> cg bench x10
Dont know why i did this just felt like it really haha..

pec deck x triple drop set to failure

crunches 3 sets to failure
lying leg raises 3 sets
200 standing twists

JOB DONE.

Felt really good in the gym tonight, had a great pump going and i randomly by accident winked at a hot female on the crosstrainer.. went down well so made my night really haha! did a fair bit of posing when i got home also.. these twists I feel are really helping my lower back and obliques..
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Old 06-27-2012, 10:28 PM   #48
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Progression and some winking. Bonus!
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Old 06-28-2012, 04:35 PM   #49
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Trained back tonight, went great!

wide chins -
10 +2 on last week
8 +2 on last week
5

pull ups - wasnt reall going for progression on this exercise just a nice full stretch and slow positive/ negative
10
10
10

barbell rows -
60kg x15
100kg x8 same as last week
100kg x8 +2 on last week
60kg x20

wide machine rows -
35kg x20
100kg x12 +5kg on last week for same reps!
100kg x10 +5kg on last week for same reps!
100kg x13 +5kg +3 reps on last week (i dont even know where this came from.. killed it)

close grip machine rows -
35kg x20
90kg x12 +10kg +2 reps on last week!
90kg x12 +10kg +2 reps on last week!
90kg x12 +10kg +2 reps on last week!

I dont even know where I pulled these sets from!.. my focus tonight was imense and when i got to machine press .. Beast mode WAS ON!

hyperextension machine -
113kg x15 +6kg on last week for same reps
120kg x20!! +13kg +5 reps on last week!
127kg x15! +20kg on last week for same reps!!!

2 light sets of lat pulldowns for about 30 reps each set just to finish up.

WELL! I did say I was laying the base last week.. this week the work definitely started.

Really happy with this! pump was great back looked awesome during a short posing session when i got home.. I would get a picture but havent figured out how o set a timer on my phones camera yet and taking a picture of my own back is difficult haha!

BRING IT!

Currently eating 300g chicken with some lettuce then getting to sleep before im up at 6 for work.. throwing around sand bags is going to be a task tomorrow if im ridden with lower back DOMS..
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Dan's training log, I will get there.

Theres no such thing as a rest day, its a lifestyle that requires work everyday,
Bring it
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Old 06-29-2012, 09:31 AM   #50
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Quote:
Originally Posted by DanB View Post
BRING IT!

Currently eating 300g chicken with some lettuce then getting to sleep before im up at 6 for work.. throwing around sand bags is going to be a task tomorrow if im ridden with lower back DOMS..
Hopefully it's not too bad. Strong rows Dan!

Team Bring It!

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