depth better, keep your chest up!
squats getting better man, think you could've grinded 15+ out though!
"cut down on the cardio jackass."
[sticky]
Smith Machine
(1869 posts) (47 voices)-
1 like (Joe)
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30 days on carb nite:
Took the photos post workout so I looked slightly more pumped than usual
"metal is just gabba for pansies" - HarrisonApril 30, 2012 - 09:26 PM # -
Yusef, you're bloody MASSIVE!
Very very impressed.
I bet even Klitschko doesn't have lats like that.
April 30, 2012 - 09:58 PM # -
carb night made you change the lightening and pull your pants down mirin.
May 1, 2012 - 02:52 PM # -
My stripy pyjama trousers weigh 7kg more than my black ones, that's the secret to carb nite.
@Ray - Thanks
Fasted walk this morning, 1 set chin ups in the play park
Solid. Tight.
"metal is just gabba for pansies" - HarrisonMay 1, 2012 - 02:58 PM # -
So is it actually 7kg difference between the photos?
visibly leaner, although "whatever I look good at" brb stopping carb nite 30 days ago!
"cut down on the cardio jackass."May 2, 2012 - 12:14 PM #1 like (Joe) -
Cheers struan.
visibly leaner, although "whatever I look good at" brb stopping carb nite 30 days ago!
@Harrison -
7kg total difference but 4kg fell off immediately, most likely from water.
Today:
A) Press: 70kg x 9 + 1 light spot (-1 rep)B) DB 3rd pin incline:
38kg x 8 (+2 reps)
32kg x 12 (+1 rep)
28kg x 12 (+2 reps)C) Laterals: 20kg x 12, 14kg x 20, 20
D) Dips: bw x 30, 25
E) L-sits: 16, 12, 12
HIIT: 3 rounds of 1 minute on the bike. Heart rate 180bpm at the end. 30kcal burned.. apparently."metal is just gabba for pansies" - HarrisonMay 2, 2012 - 05:06 PM #1 like (Harrison) -
Juggernaut Method 8s Wave Week 3: Deadlift
A) Deadlift: Warmup, 175kg x 13 (PB)
B) Barbell rows: 100kg 4 x 5-8. Not very strict
C) Pull ups: bw x 12, chin x 10
D) Chest supported row: 20kg 2 x 10, 10kg x 10
E) Seated cable row: 3 x 10. + drop set
F) Abs: 3 sets
EDIT: Carb night post training. Ate approximately 700g carbs
"metal is just gabba for pansies" - HarrisonMay 4, 2012 - 05:00 PM # -
mirin
"cut down on the cardio jackass."May 4, 2012 - 05:14 PM #1 like (Tom_) -
Cheers Harrison (and Tom, monsieurjkb, F.J, Atlas, mrstruan, Joe, Jonny you filthy likers).
Today:
A) Bench: 80kg 5x5, 1x8B) DB bench: 40kg x 8 (-1 rep), 4 (-2 reps)
C) DB floor press 1 arm:
36kg x 7,6
32kg x 6
26kg x 15, 13LD) Pullovers: 40kg x 12
28kg x 22Weight is 79.6kg so refeeding tonight.
Flares are so frustrating. Video from last night if you fancy a lol:
"metal is just gabba for pansies" - HarrisonMay 7, 2012 - 07:09 PM # -
did you see that absolute fool berating your depth on the youtube page.
good work on the mushroom tip, I know how hard they are.
but seriously good work
"cut down on the cardio jackass."May 7, 2012 - 10:27 PM #1 like (Ben) -
Sometimes I wonder y he no lift.
Today: Poor
A) Squat: 115kg 5x5, 1x8 - Hips were rising again. No mirror this time, possibly had an effectB) GHR: bw 3 sets
C) Chins: 2 x 7
D) Chest supported row: 16kg: 4 x 10-12
E) Abs: 3 sets
Bw: 80.0kg
"metal is just gabba for pansies" - HarrisonMay 9, 2012 - 08:23 PM # -
what's GHR?
May 10, 2012 - 03:54 PM # -
@Ray: Glute Ham Raise, prone, lower leg is secured, raising your body.
today:
A) Seated press: 65kg 5x5, 1x9
B) DB Bench 3rd incline:
38kg x 0
34kg x 7 (-4kg - 1 rep) terrible
32kg x 8
22kg x 12C) Rear delts: 4 sets
D) Squat: Light (40-60kg) with my brother: 3 sets
E) Machine press: 1 set.
Refeed today
"metal is just gabba for pansies" - HarrisonMay 11, 2012 - 03:06 PM # -
Walked past the gym, dropped in to do a few squat singles:
A) Squat: 40 x 5, 60kg x 3, 100kg x 1, 120kg x 1, 130kg x 1, 140kg x 1, 145kg x 1, 150kg x 1 all smooth
B) Chins: 2x8
C) Bench:
60kg x 3,
65kg x 2,3
70kg x 1,2,3,
75kg 1,2,3
80kg x 1,2,3
85kg x 1,2D) Bench from pins:
80kg x 4,
90kg x 6 rest paused+ the PaulD lat challenge
"metal is just gabba for pansies" - HarrisonMay 12, 2012 - 07:17 PM # -
1 like (Yusef)
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A) Deadlift: 170kg 5x5, 1x6 (7?)
B) Chins: bw x 25 total
C) Snatch grip deadlift: 100kg x 1, 120kg x 1, 140kg x 1, 150kg x 1, 155kg x 1. How people snatch this sort of weight is mindblowing
D1) Straight arm lat pulldowns
D2) Pulldowns
4 x 8-10E) Seated row: 3 x 10, + drop set
F) Abs: 3 sets
"metal is just gabba for pansies" - HarrisonMay 14, 2012 - 11:13 PM # -
Cheers Jefro - nowhere near flares yet, but a step in the right direction!
Hovering at 79-80kg at the moment, feeling pretty small.
@Harrison - Yep, on the 5s wave week 1. The volume really takes it out of you on low carb, leaves little in the tank for the final set.
Liking the template a lot though, gives a real chance to work on form without going maximal every week. Considering it?
"metal is just gabba for pansies" - HarrisonMay 15, 2012 - 12:22 AM # -
I'm also doing juggernaught(wave 8, week 3), loving the high volume...
I superset my deads with heavy breathingMay 15, 2012 - 10:49 AM #1 like (Yusef) -
Cool, yeah it's fun (at times).
A) Incline Bench:
90kg 4x5 (technically 6 on the 4th set but was ridiculous)B) DB Bench:
40kg x 9 (+1 rep from last week), 5 (+1)C) 1arm DB floor press:
38kg x 4,
34kg x 6,
30kg x 9D) Rubbish incline: 50kg x 3, 55kg 2, 60kg x 1, 55kg x 3, 60kg x 2, 65kg x 1 - varied the grip. Wanted to do CG bench but all occupied
E) Pullovers: 32kg x 18, 12
F) Decline crunches: 3 x 6-8
G) Rear delt bands: 3 x 20-50
Volume PB today, wasn't expecting to get all the reps with 90kg.
Looking a little leaner.BW 79.6kg
"metal is just gabba for pansies" - HarrisonMay 16, 2012 - 07:06 PM #1 like (Mehrad) -
Poor squatting today:
A) Squat: 130kg 4x5 lol wrote mg. Tried feet forward (10 degrees out) today - Every rep was a grinder and knees still caved in
B) Top down deadlift: 160kg x 4, 190kg x 2 (in shoes)
C) Power Snatch: 60kg x 2, 70kg x 2, 75kg x 0
D) Overhead squat: 60kg x 3, 70kg x 3, 80kg x 3
E) Tuck front lever: 1 min total
F) Chins: 15 total bw
G) GHR: 3 x 6-8
"metal is just gabba for pansies" - HarrisonMay 18, 2012 - 07:07 PM #1 like (Mehrad)
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