Tango and Cash who? Liam and Pat, ruining mother****ers

[tomahawk]

Originally Posted by HumanHorrorFilm

Don't forget Liam, you also accidentally loaded up your weight much higher than planned last week, so i wouldn't be so quick to reset. Chalk it up to a bad session, low carbs and power forward. If it continues this wave, then maybe re-think the max.

Low carbs started today so can't use that as an excuse. I was coming around to not re-setting, I don't want to over-react to one bad session. Thanks for confirming what I was thinking.

Wednesday 23 January 2013

5/3/1 Wave 4 Week 1 Day 2: 1's

Warmups - Skipping - 100 reps, various stretches.

Bench

1x5 50kg/110lbs
1x5 62.5kg/137.5lbs
1x5 72.5kg/159.5lbs
1x5 82.5kg/181.5lbs
1x5 95kg/209lbs
1x10 107.5kg/236.5lbs
1x15 82.5kg/181.5lbs

10 reps with 107.5kg was brilliant. I got 5 reps with it on 12 December but I wasn't pushing the reps then because I hurt my elbow.

Close grip bench press - 350 method

1x18 60kg/132lbs
1x17 60kg/132lbs
1x16 60kg/132lbs

51 total reps. Up to 62.5kg next time.

This was a big improvement on last week. My chest and triceps were pretty tired from bench and from the DB bench yesterday so it's all good.

Between every set of bench I did

Neutral grip pull ups

10x3 assisted by blue band

First 6 or 7 sets were pretty solid, really found it tough after that.

Leg raises

3x10 BW

Supersetted with...

Face pulls

3x15 No 12 on cable stack

Leg raises were for a change from the ab wheel, and I also want to start incorpotating hanging knee raises/leg raises and this seemed like a good starting place.

First day of low carb today. It's been solid. Very little carbs (<20g) but I'm possibly a little low on protein. I had a snack at 4pm but I think I need to turn that into a full blown meal to get more protein in.

[BendtheBar]

10 reps with 107.5kg was brilliant.

Crushed it

[EliteDreams]

A bunch of winning in here. Double truckloads of it.

[tomahawk]

Originally Posted by BendtheBar

Crushed it

Originally Posted by EliteDreams

A bunch of winning in here. Double truckloads of it.

Cheers guys. It's been a solid start to 2013.

Friday 25 January 2013

5/3/1 Wave 4 Week 1 Day 3: 5's

Warmups - Skipping - 100 reps, various stretches.

Military Press

1x5 35kg/77lbs
1x5 42.5kg/93.5lbs
1x5 52.5kg/115.5lbs
1x5 57.5kg/126.5lbs
1x5 65kg/143lbs
1x10 75kg/165lbs
1x11 57.5kg/126.5lbs

Got 9 with 75 in wave 2 so an extra rep with 3 days of no carbs is good.

Supersetted with...

Recline Rows

7x10 BW

Easy enough. I'll move my feet a bit to make it more difficult.

Deadlift

1x5 75kg/165lbs
1x5 92.5kg/203.5lbs
1x5 110kg/242lbs
1x5 120kg/264lbs
1x5 137.5kg/302.5lbs
1x9 157.5kg/346.5lbs

Had a mini deadlift epiphany. Moved my knees forward a little bit so I had a larger shin angle to my ankle and it helped me stay a lot more upright and the deadlifts felt a lot better. There is a video, waiting for it to be uploaded onto facebook.

Trap-bar shrugs - 350 method

1x20 85kg/176lbs
1x20 85kg/176lbs
1x17 85kg/176lbs

57 total reps. Up to 90kg next week.

A good session to end the week. Excited about the deadlift epiphany.

Weight loss is solid, down about 6lbs so far.

[tomahawk]

Weighed in at 256.4lbs. Down 7.8lbs after 3 days. I think I might need to eat a little more because the loss so far seems a litte drastic - I haven't felt hungry but I had some cravings yesterday afternoon.

[big_swede]

Very strong MPs!!

[bruteforce]

Originally Posted by tomahawk

Weighed in at 256.4lbs. Down 7.8lbs after 3 days. I think I might need to eat a little more because the loss so far seems a litte drastic - I haven't felt hungry but I had some cravings yesterday afternoon.

Thats about right for low carb. You can add a little more food if you like, but most of what you drop in the first 3-5 days is water. I've dropped as much as 25 pounds in a week doing low carb, most of it in the first 4 days, so I wouldn't worry too much yet. In other news, nice work!

[HumanHorrorFilm]

Liam getting Slim and Trim

Friday, January 25th, 2012

This session was laughable only because i went in, did bare minimum and the efforts wasnt there. It was a "going through the motions day". I woke up at 4, drove 2 hours to work, worked 6-3, took me 3 hours to get home because of snow/traffic, by the time i got to the gym i was pissed, cramped up and aggravated

Warmups-None.

Pullups-BWx12,10,8,8
Pendlay Rows-135x5, 145x10, 165x10
Shrugs

135x10
185x10
225x20
255x20

Curls-45x20, 65x20
Decline Situps-BW+10lb Hatx25x2
Cardio-30 mins

nothing special

[BendtheBar]

At least you hit the gym.

[EliteDreams]

Makin it look easy boys. Puttin in werk.