Letsgrow's natty 90 day transformation log

[Colstreamer]

Dang man all you peeps are freaks for volume! You been knocking the hell out of yourself bro. Good luck man and sometime take it easy...at least a little bit.

Sent from my X10a using Tapatalk

I've been thinking the same thing bro, seems only me and Donna are doing low volume at the moment. Although I've added a few high volume sessions... But nuthin like everyone else.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

Define take it easy...lol NEVER!!!! Bahahahaha!!!! Yeah I will probably take it easy for a week or 2 once contest is over. Remember I M doing this natty lol got to keep my game high since everyone is bringing it hard this comp, so no slacking off for
me!

I'm natty too bro! Seems no one's noticed cos I didn't put it in the title o' my log!


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

Define take it easy...lol NEVER!!!! Bahahahaha!!!! Yeah I will probably take it easy for a week or 2 once contest is over. Remember I M doing this natty lol got to keep my game high since everyone is bringing it hard this comp, so no slacking off for
me!

I define "take it easy" as don't injure yourself so you can't train.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

I define "take it easy" as don't injure yourself so you can't train.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

Nice man! Nice to see others doing it natty too! Nothing against the others I just couldnt run a cycle due to money lol.

That is a good way to define taking it easy hahaha I will have to use that one in the future.

 

[LetsGrow]

Chest day!!! Ntkts and gear, let's kill it!

Incline bb
135x12 (warmup)x2
185x7
195x4
195x3
165x7
185x5
205x3

Flat ng flye press
70x7
85x5
100x3
85x5 (missed 7 god damnit!)
90x5
100x2 (failed)

Floor bb press ss db floor flyes
135x12 ss 25x12
135+chains(30lbs each 1 per side)x 4 ss 12x7 (very tough set I have nothing in the tank at this point)
155x6 ss 25x6

So drained now... God help me!!

Flat cable flye (2 second hard squeezes) ss cable press
40x12 ss 40x12
50x9 ss 50x9
60x7 ss 60x7

Incline Ug cable flyes (2 sec hard squeezes)
40x10x2
50x7

Decline hammer presses (fst style, 7 sets 12-15 reps 30 sec rest between sets)(only counting plate weight per side)
70x12x2
45x12x5

Done!

Was going to go in sauna but asshole owner turned it off and it takes too long to let it warmup! Pissed!

I am def spent after workout my muscles are spazing and I can barely move. Legs tomorrow...fml...

 

[hurricane]

keep it up bro...doing well!

 

[Colstreamer]

Nice man! Nice to see others doing it natty too! Nothing against the others I just couldnt run a cycle due to money lol.

That is a good way to define taking it easy hahaha I will have to use that one in the future.

Pretty much same deal here bro, just couldn't find what I wanted. Lol!


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

Pretty much same deal here bro, just couldn't find what I wanted. Lol!


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

I know what I wanted to do but was going to be big $$$ that I couldn't justify doing right now while trying to save for a house.

 

[LetsGrow]

Leg day ...let's grow

Light Leg extensions for warmup
70x15
100x12

Light 1 leg standing multi angle leg curls for warmup
20x15x2

Deep below parallel squats (ass to calves)
135x10
185x8
225x5
275x2 drop 135x10

Zurker squats elbow touching knees (first time doing so keeping it light)
135x5x3
Def couldn't get comfortable and couldn't find a pad for bar for more comfort so pretty painful on elbows)

Old school hack squat (bar behind legs pull from the ground)
135x10
225x6
315x5

Clean and press (keeping to lower reps as I am exhausted at this point)
135x5
185x4
225xmissed and pissed but due to exhaustion.

Seated leg curls (toes pointing out with 2 sec hold at contraction)
120x15
160x10
220x8

Seated leg curls (toes forward no hold)
160x10
200x10
240x8
280x6 (max stack)

Ruined... That's it for today will hit calves and arms next week, but they def got worked during the week on chest and back dayside my calves got some work today as well.

Sauna.

 

[obsessedwliftin]

Looking good LG!

 

[LetsGrow]

How's this for a post workout meal!
10.8 oz chicken breast
3 packages of instant grits

 

[bader85]

Damn nice strength on those legs, LG. and that food looks delish.

 

[dmk777]

Yum what's these ground grit things about ? I never heard of that before. It looks like oats

 

[LetsGrow]

Damn nice strength on those legs, LG. and that food looks delish.

Thanks man legs are def my weakness so I am always looking to add more strength on them and force them to grow. As you know being tall mass is hard for us to put onto legs (well anything really but legs most of all).

Was still hungry after meal...dieting sucks so bad lol

 

[LetsGrow]

Yum what's these ground grit things about ? I never heard of that before. It looks like oats

Grits are really like cream of wheat but made from corn I believe (it's a simple carb). It's really a southern U.S. thing but you can get them anywhere really. They are also really cheap! I got 12 packs in a box for $1.99!!! Since I can only have carbs occasionally on my keto diet they work well. Tomorrow I will be having some pancakes in the am and then no carbs again till next sat morning. I find on my diet one of the things I miss most is fruit...can only have on my carbup days do like once a week maybe twice if I have 2 carb days since I was really depleted.

 

[dmk777]

I will look out for them they look good Thanks,
Btw your doing great diet does suck I can't remember the last time I enjoyed a meal lol but will be all worth it in the end !!

Great job.

 

[LetsGrow]

Time to relax the legs...you know your jealous! Lol

 

[LetsGrow]

I will look out for them they look good Thanks,
Btw your doing great diet does suck I can't remember the last time I enjoyed a meal lol but will be all worth it in the end !!

Great job.

Thanks always appreciate the encouragement. My weight is going down slowly which is good and I feel like I can see some slimming out but still have a ways to go.

 

[bader85]

Time to relax the legs...you know your jealous! Lol

Go F@#! yourself LG. You know that was intended directly at me.. Lol. I AM JEALOUS. I'd die to fit in a tub right now. Dick....

And sadly.. I'm the reverse.. my legs are HUGE tree trunks of mass and power. My upper body is what totally sucks. I don't work my legs very hard due to highschool football injuries to my knees. Being O-Line LT ruined me.. My thighs are almost 30 inches in circumference each... that's like two slightly larger women's waists are strapped to me as legs. (honestly I don't know what the average waist line is for a woman, so don't hate me plz ladies.

 

[LetsGrow]

Go F@#! yourself LG. You know that was intended directly at me.. Lol. I AM JEALOUS. I'd die to fit in a tub right now. Dick....

And sadly.. I'm the reverse.. my legs are HUGE tree trunks of mass and power. My upper body is what totally sucks. I don't work my legs very hard due to highschool football injuries to my knees. Being O-Line LT ruined me.. My thighs are almost 30 inches in circumference each... that's like two slightly larger women's waists are strapped to me as legs. (honestly I don't know what the average waist line is for a woman, so don't hate me plz ladies.

Haha! You know it's all love brotha! And I only fit in the tub because it's an oversized jacoozie tub lol. I had a mental image of two woman strapped to you walking around on them.

 

[gymjunkie09]

Leg day ...let's grow

Light Leg extensions for warmup
70x15
100x12

Light 1 leg standing multi angle leg curls for warmup
20x15x2

Deep below parallel squats (ass to calves)
135x10
185x8
225x5
275x2 drop 135x10

Zurker squats elbow touching knees (first time doing so keeping it light)
135x5x3
Def couldn't get comfortable and couldn't find a pad for bar for more comfort so pretty painful on elbows)

Old school hack squat (bar behind legs pull from the ground)
135x10
225x6
315x5

Clean and press (keeping to lower reps as I am exhausted at this point)
135x5
185x4
225xmissed and pissed but due to exhaustion.

Seated leg curls (toes pointing out with 2 sec hold at contraction)
120x15
160x10
220x8

Seated leg curls (toes forward no hold)
160x10
200x10
240x8
280x6 (max stack)

Ruined... That's it for today will hit calves and arms next week, but they def got worked during the week on chest and back dayside my calves got some work today as well.

Sauna.

nice work in here, form is so important

 

[LetsGrow]

nice work in here, form is so important

Completely agree. Never sacrifice form for weight.

 

[Mad_Max21]

Killin that shit!!!

 

[hurricane]

you're on fire bro! keep it up

 

[Colstreamer]

I will look out for them they look good Thanks,
Btw your doing great diet does suck I can't remember the last time I enjoyed a meal lol but will be all worth it in the end !!

Great job.

D it's like porridge made from corn. Never seen it in the UK. Like Grow says, a southern US thing, anytime I ordered breakfast I'd get asked "y'want grits with that?"

Found them to be bland and tasteless compared with good ole Scottish oats

http://en.m.wikipedia.org/wiki/Grits



Defeat is the stepping stone to victory.

 

[RADAR]

you're on your way!

 

[Colstreamer]

Leg day ...let's grow

Light Leg extensions for warmup
70x15
100x12

Light 1 leg standing multi angle leg curls for warmup
20x15x2

Deep below parallel squats (ass to calves)
135x10
185x8
225x5
275x2 drop 135x10

Zurker squats elbow touching knees (first time doing so keeping it light)
135x5x3
Def couldn't get comfortable and couldn't find a pad for bar for more comfort so pretty painful on elbows)

Old school hack squat (bar behind legs pull from the ground)
135x10
225x6
315x5

Clean and press (keeping to lower reps as I am exhausted at this point)
135x5
185x4
225xmissed and pissed but due to exhaustion.

Seated leg curls (toes pointing out with 2 sec hold at contraction)
120x15
160x10
220x8

Seated leg curls (toes forward no hold)
160x10
200x10
240x8
280x6 (max stack)

Ruined... That's it for today will hit calves and arms next week, but they def got worked during the week on chest and back dayside my calves got some work today as well.

Sauna.

Nice work on the deep squats bro!
Zercher squats are a pain for me, not painful just awkward so I never do em, why not substitute front squat if holding the bar ain't comfortable? Just a thought..

I know what you mean about being exhausted and doing cleans! Those things will drain you!! Gotta get back to em, great for building power!




Defeat is the stepping stone to victory.

 

[LetsGrow]

Nice work on the deep squats bro!
Zercher squats are a pain for me, not painful just awkward so I never do em, why not substitute front squat if holding the bar ain't comfortable? Just a thought..

I know what you mean about being exhausted and doing cleans! Those things will drain you!! Gotta get back to em, great for building power!




Defeat is the stepping stone to victory.

I do front squats a lot actually. I did it as a change of pace and I actually like the way they feel but I need to come up with a solution for the elbows because that is what hindered me. As far as the deep squats, they are very hard but will be beneficial in the long run but I am always cautious about form because going so low can be very harsh on the knees.

 

[LetsGrow]

you're on your way!

Thanks radar!

 

[zedhed]

Zerchers rock bro an cool that your doing them. I get a pc of foam pipe insulation and put that on the bar. Its cheap and makes it way nice bro.
Keep it up man you doing gr8!

Zerchers put a whole diff load on your lower back and quads then even Ft Squats do. But what really rocks is to combine all 3, Back Front and Zerchers. That right there if it were you whole workout would do wonders for anybody.

 

[LetsGrow]

Zerchers rock bro an cool that your doing them. I get a pc of foam pipe insulation and put that on the bar. Its cheap and makes it way nice bro.
Keep it up man you doing gr8!

Zerchers put a whole diff load on your lower back and quads then even Ft Squats do. But what really rocks is to combine all 3, Back Front and Zerchers. That right there if it were you whole workout would do wonders for anybody.

Yeah i like all 3 and try to incorporate all of them in some fashion. Maybe do all 3 plus leg press, clean and press and some hamstrings and calves. That workout might prevent me from posting for a while as I might die from it but I will give it a go next leg workout.

 

[LetsGrow]

Time to kick cardio into overdrive! Fasted am cardio 45 minutes and 775 calories. Will try and get this in twice a day.

 

[Colstreamer]

Time to kick cardio into overdrive! Fasted am cardio 45 minutes and 775 calories. Will try and get this in twice a day.

Good plan. I started am fasted cardio today...


Defeat is the stepping stone to victory.

 

[RADAR]

Zerchers rock bro an cool that your doing them. I get a pc of foam pipe insulation and put that on the bar. Its cheap and makes it way nice bro.
Keep it up man you doing gr8!

Zerchers put a whole diff load on your lower back and quads then even Ft Squats do. But what really rocks is to combine all 3, Back Front and Zerchers. That right there if it were you whole workout would do wonders for anybody.

I Thought i was the only one who did that!

 

[LetsGrow]

I Thought i was the only one who did that!

BOOM!!!!

 

[LetsGrow]

Shoulders today, got ntkts and n2burn in my system! Time to get some!!!

Rotator cuff warmup

1 arm Rear high cable flye
50x15
70x15
90x15
110x15
140x12
170x10

Seated side db raises w/ 1 sec hold at top
25x12
30x12
35x8 + 2 forced reps x 2

Seated front bb raise
45x15
45x15 (uh grip)
65x12 x 2
65x12(uh grip) x 12

Bb upright row (wide)
95x15
135x12
155x8

Standing bb press
135x12
185x10
225x5

Bb shrug behind back
225x15
405x15
585x8

Seated db shrug
150x15x3

Abs ss hand bike (bike for min, switch back and forth between partner) 5 rotations hand bike at max resistance.

 

[LetsGrow]

Am fasted cardio. 15 mins elliptical and 20 minutes of stairs approx 580-600 calories. Glad that I found out how to start the stairs, there is a small weird out of place button on the rail that you actually have to press to start it, first time on a set of stairs I have seen that but whatever.

Exhausted and sweating like a mofo.

 

[Colstreamer]

Hate stairs and hate elliptical. Jus give me something to hit and I'm happy. Cardio sorted!

Good effort in the fasted cardio bro. I find it a killer training on an empty stomach.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

Hate stairs and hate elliptical. Jus give me something to hit and I'm happy. Cardio sorted!

Good effort in the fasted cardio bro. I find it a killer training on an empty stomach.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

Yeah it's rough but gotta do it.

 

[dmk777]

Go F@#! yourself LG. You know that was intended directly at me.. Lol. I AM JEALOUS. I'd die to fit in a tub right now. Dick....

And sadly.. I'm the reverse.. my legs are HUGE tree trunks of mass and power. My upper body is what totally sucks. I don't work my legs very hard due to highschool football injuries to my knees. Being O-Line LT ruined me.. My thighs are almost 30 inches in circumference each... that's like two slightly larger women's waists are strapped to me as legs. (honestly I don't know what the average waist line is for a woman, so don't hate me plz ladies.

Lmfao whoaw chill badder lol! I thought I had it bad I don't have a bath just a shower but you got one and don't fit in lmao that sucks

Btw that bath is more like a swimming pool I love it lol!

 

[LetsGrow]

Ntkts, check, n2burn, check...let's destroy some back!

Hi cable row uh grip
100x15x3 (warmup)
140x10
170x10
200x6 (stack)

Standing hammer row (weight in plates only per side)
45x15
90x15
135x10
180x5 drop 90x12

Uh low cable row
120x15
200x10
260x6

Oh cg low cable row
120x20x3 (focusing on inner squeeze)

Bench Wg tbar row (only counting plates)
45x15
90x10
135x6 drop 90x6 drop 45x12

Hammer strength hi row (plates only)
90x15
135x10x2

Standing Low rope cable row (hard angle making it difficult to go heavier cuz it isn't that low)
80x12x3

Partial deadlifts
135x15
225x15
315x10

Wasn't the greatest workout, very tired and didn't feel strong today so weights were down. Abs still sore from yesterday so that's why I did a lot of cable type work as I couldn't stabilize myself all that well. Hopefully tomorrows workout is better.

Oh well tomorrow is another day.

 

[Colstreamer]

I hate it when I have a shitty workout. puts a gown on the day...

It'll pick up next time though bro!


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

Yeah it sucks. Oh well it's bound to happen every so often.

 

[Arabian]

Ntkts, check, n2burn, check...let's destroy some back!

Hi cable row uh grip
100x15x3 (warmup)
140x10
170x10
200x6 (stack)

Standing hammer row (weight in plates only per side)
45x15
90x15
135x10
180x5 drop 90x12

Uh low cable row
120x15
200x10
260x6

Oh cg low cable row
120x20x3 (focusing on inner squeeze)

Bench Wg tbar row (only counting plates)
45x15
90x10
135x6 drop 90x6 drop 45x12

Hammer strength hi row (plates only)
90x15
135x10x2

Standing Low rope cable row (hard angle making it difficult to go heavier cuz it isn't that low)
80x12x3

Partial deadlifts
135x15
225x15
315x10

Wasn't the greatest workout, very tired and didn't feel strong today so weights were down. Abs still sore from yesterday so that's why I did a lot of cable type work as I couldn't stabilize myself all that well. Hopefully tomorrows workout is better.

Oh well tomorrow is another day.

Solid as it comes right here. Great job on this!!!!

 

[LetsGrow]

Solid as it comes right here. Great job on this!!!!

Thanks Arabian. Wanted a better workout was def weak today, tomorrow might end up being a rest day and then hit chest on Thursday.

 

[Mad_Max21]

Awesome work bro! And like u said we all have those days.....shake it off and kill the next one!

 

[LetsGrow]

Awesome work bro! And like u said we all have those days.....shake it off and kill the next one!

That's the goal! Diet and gym twice a day (am fasted cardio and pm weights) is really taking its toll on me and energy is low, but keto diet will do that to you. Oh well.

Thanks for the support man!

 

[hurricane]

keep moving foward bro! dont lose sight of the goals

 

[dmk777]

Hey LG. sorry bro I thought I had replied to all you guys as I try to check in every couple days on each.
Anyway your doing an awesome job in here I'm going to google these zerchers I keep hearing round here also just wondering what's a partial DL is that where the bar doesn't rest at floor before next rep?
Hey don't get put down by your workout like you say we all have shity days lol. I think it works out slightly better as your body is crying for rest so don't work it as hard then next time you can give it hell.
Nice wrk buddy!

 

[LetsGrow]

Hey LG. sorry bro I thought I had replied to all you guys as I try to check in every couple days on each.
Anyway your doing an awesome job in here I'm going to google these zerchers I keep hearing round here also just wondering what's a partial DL is that where the bar doesn't rest at floor before next rep?
Hey don't get put down by your workout like you say we all have shity days lol. I think it works out slightly better as your body is crying for rest so don't work it as hard then next time you can give it hell.
Nice wrk buddy!

Thanks d. Partial dl's are in the power rack and you bring the bar down just below knee or to mid shin depending on the rack setup. Let the bar rest on the bottom part of the movement for a count and then pull. It's great for back isolation, def takes some getting used to but I love em. Really good for thickness and overall strength I feel them tear my whole back apart, if I remember I will post a video or do at least a few pics of the movement for you sometime this week.

 

[Colstreamer]

Lmfao whoaw chill badder lol! I thought I had it bad I don't have a bath just a shower but you got one and don't fit in lmao that sucks

Btw that bath is more like a swimming pool I love it lol!

Grow NEEDS a swimming pool! Manz 6'6"!!!! I bet he has to have his trousers tailored to fit him!


Defeat is the stepping stone to victory.

 

[gymjunkie09]

That's the goal! Diet and gym twice a day (am fasted cardio and pm weights) is really taking its toll on me and energy is low, but keto diet will do that to you. Oh well.

Thanks for the support man!

damn, you must be getting shredded....hows you muscle mass holding up with that workload and no gear

Im gonna increase my cardio and drop my carbs to 70-80grams a day in the next week or so, 6+ weeks should be plenty of time to hit sub 9% bf from were I am now especially with tren, Im dripping sweat just sitting here typing this lol

 

[dmk777]

Thanks d. Partial dl's are in the power rack and you bring the bar down just below knee or to mid shin depending on the rack setup. Let the bar rest on the bottom part of the movement for a count and then pull. It's great for back isolation, def takes some getting used to but I love em. Really good for thickness and overall strength I feel them tear my whole back apart, if I remember I will post a video or do at least a few pics of the movement for you sometime this week.

Hey that would be awesome Lg many thanks. I'm actually doing them today for the first time though may like you take some getting used to. I hope it's better for me than DL lol I hate them I just can't get the technique right.

Anyway keep kts!!

 

[LetsGrow]

Sounds good, let me know how it goes. If you can take some pics and post them so we can help

 

[LetsGrow]

Fasted cardio done... 20 mins elliptical and 15 mins stairs and about 610 calories.

Today will be a rest day so no lifting today.

 

[gymjunkie09]

Hey that would be awesome Lg many thanks. I'm actually doing them today for the first time though may like you take some getting used to. I hope it's better for me than DL lol I hate them I just can't get the technique right.

Anyway keep kts!!

yep, these are called rack pulls...youube it a ton of vids will pop up

 

[LetsGrow]

I lied...will do abs and cardio later today...would be a good change of pace. Prob like 20 mins or so of abs then going to try for 45 mins of stairs... Fml

 

[gymjunkie09]

I lied...will do abs and cardio later today...would be a good change of pace. Prob like 20 mins or so of abs then going to try for 45 mins of stairs... Fml

kts mode

 

[Colstreamer]

I lied...will do abs and cardio later today...would be a good change of pace. Prob like 20 mins or so of abs then going to try for 45 mins of stairs... Fml

How you can keep going back to that boring cardio all the time I will never know! I can't stand it! Lol!

Just shows yer dedication I suppose!

KTS bro!


Defeat is the stepping stone to victory.

 

[LetsGrow]

Got to do what's necessary to drop the bf bro's!!! It does suck but just have to do it.

 

[Mad_Max21]

Determined........Keep at it bro!!

 

[LetsGrow]

Need a nap...that's it! N2nap lol...sorry needto lol

Unfortunately at work and can't do that...booooooo

 

[Colstreamer]

Need a nap...that's it! N2nap lol...sorry needto lol

Unfortunately at work and can't do that...booooooo

I'm lucky, I get opportunities to nap at work, never more than an hour at a time but better than nothing.


Defeat is the stepping stone to victory.

 

[LetsGrow]

I'm lucky, I get opportunities to nap at work, never more than an hour at a time but better than nothing.


Defeat is the stepping stone to victory.

Lucky bastard.

 

[Colstreamer]

Lucky bastard.

That's the upside bro, downside is I work 12 hour shifts. Swings and roundabouts...


Defeat is the stepping stone to victory.

 

[LetsGrow]

That's the upside bro, downside is I work 12 hour shifts. Swings and roundabouts...


Defeat is the stepping stone to victory.

Fair enough.

 

[LetsGrow]

30 mins of abs and 30 mins of cardio...not bad for a rest day

 

[Colstreamer]

30 mins of abs and 30 mins of cardio...not bad for a rest day

I aint had a rest day yet this week. There's time enough to rest when I'm dead! SLEEP IS FOR GIRLS.....



LOl, jokin bro! I've been slowly increasing my workload since august, I'm mainly training for the British (French) kickboxing championships. And for that I need to be SUPER fit. If I win I get on the British team for the world championships

 

[LetsGrow]

I aint had a rest day yet this week. There's time enough to rest when I'm dead! SLEEP IS FOR GIRLS.....



LOl, jokin bro! I've been slowly increasing my workload since august, I'm mainly training for the British (French) kickboxing championships. And for that I need to be SUPER fit. If I win I get on the British team for the world championships

Nice dude. Today ended up not being able to make it to the gym for a whole bunch of reasons. Sucks but it is what it is. Will hit it hard tomorrow.

Good luck with the kickboxing dude. If you win send me 2 round trip airfare tickets and ringside seats so my wife and I can come cheer you on!!!

 

[Colstreamer]

Nice dude. Today ended up not being able to make it to the gym for a whole bunch of reasons. Sucks but it is what it is. Will hit it hard tomorrow.

Good luck with the kickboxing dude. If you win send me 2 round trip airfare tickets and ringside seats so my wife and I can come cheer you on!!!

LOl bro, wish I had a couple o' grand spare then I'd certainly get you a 'plane ticket. Damn if I had the cash I'd invite everyone I know!!! As it is I'll be lucky if I can get my brother to come to the British champs, it'll be only the third time I've fought without him in my corner. Also the third time I've had to train for a fight without him!!

 

[LetsGrow]

LOl bro, wish I had a couple o' grand spare then I'd certainly get you a 'plane ticket. Damn if I had the cash I'd invite everyone I know!!! As it is I'll be lucky if I can get my brother to come to the British champs, it'll be only the third time I've fought without him in my corner. Also the third time I've had to train for a fight without him!!

Sucks dude. Well I will offer any help I can from here (across the pond).

 

[Colstreamer]

Sucks dude. Well I will offer any help I can from here (across the pond).

Pity you ain't any closer, at 6'6" you'd be a great sparring partner.


Defeat is the stepping stone to victory.

 

[LetsGrow]

Pity you ain't any closer, at 6'6" you'd be a great sparring partner.


Defeat is the stepping stone to victory.

Haha I do hit hard from what I'm told lol. Well next time I'm in the uk I will let all you UKers know so we can try and meet up.

 

[Colstreamer]

Haha I do hit hard from what I'm told lol. Well next time I'm in the uk I will let all you UKers know so we can try and meet up.

Sounds like a plan bro!


Defeat is the stepping stone to victory.

 

[LetsGrow]

Sounds like a plan bro!


Defeat is the stepping stone to victory.

 

[LetsGrow]

3 pills n2burn, 2 scoops ntkts and arm day...let's go!!!

Rope push down
75x15 (warmup)
90x15 (warmup)
110x15 (warmup)
130x12 (not warmup but not hard)
150x10 drop 110x10 drop 85x12 drop 65x15

Cg db press ng (db pushed together)
60x12
80x9
90x5 drop 50x12
90x7 drop 50x10

Reverse grip 1 arm push down on lat tower (heavier setup)
30x15
40x10
40x8 drop 20x20

Plate loaded dip machine (hammer strength)(weight = plates only)
90x30
180x12
180x12 drop 90x20

Standing preacher db
20x20 (warmup)
30x12 (moderate weight)
40x8
50x5 drop 30x8

Cg Drag curls (first time ever doing)
65x12
85x12
105x12
125x10
145x6 drop 125x6 drop 105x8 drop 85x8 drop 65x10 drop 45(bar)x15

Hammer curl bar ss wg reverse curls
75x12 ss 75x12 (did this 3x)

Wg bb preacher curl (so gassed I have no idea how I am going to do this)
65x7
(Drop to 45 for focus on squeeze)
45x8 (pause toward bottom for 3 secs each rep)
45x5 same as above

I am gassed and have nothing left in the tank. Time for the stairs.

15 mins of stairs and a half hour in the sauna today.

Time to get some chow!

 

[gymjunkie09]

3 pills n2burn, 2 scoops ntkts and arm day...let's go!!!

Rope push down
75x15 (warmup)
90x15 (warmup)
110x15 (warmup)
130x12 (not warmup but not hard)
150x10 drop 110x10 drop 85x12 drop 65x15

Cg db press ng (db pushed together)
60x12
80x9
90x5 drop 50x12
90x7 drop 50x10

Reverse grip 1 arm push down on lat tower (heavier setup)
30x15
40x10
40x8 drop 20x20

Plate loaded dip machine (hammer strength)(weight = plates only)
90x30
180x12
180x12 drop 90x20

Standing preacher db
20x20 (warmup)
30x12 (moderate weight)
40x8
50x5 drop 30x8

Cg Drag curls (first time ever doing)
65x12
85x12
105x12
125x10
145x6 drop 125x6 drop 105x8 drop 85x8 drop 65x10 drop 45(bar)x15

Hammer curl bar ss wg reverse curls
75x12 ss 75x12 (did this 3x)

Wg bb preacher curl (so gassed I have no idea how I am going to do this)
65x7
(Drop to 45 for focus on squeeze)
45x8 (pause toward bottom for 3 secs each rep)
45x5 same as above

I am gassed and have nothing left in the tank. Time for the stairs.

15 mins of stairs and a half hour in the
sauna today.

Time to get some chow!

I keep lookin at your numbers like get the fuck outta here, but then I remember how big u are lol, impressive nonetheless

 

[LetsGrow]

I keep lookin at your numbers like get the fuck outta here, but then I remember how big u are lol, impressive nonetheless

Lol thanks man. I honestly don't consider myself strong especially when I compare myself to my friend who is 6'4" and 240ls at around 8%bf and has crazy strength.

 

[LetsGrow]

Btw...what numbers do you think are crazy or make you like get the fuk out of here?

 

[LetsGrow]

I keep lookin at your numbers like get the fuck outta here, but then I remember how big u are lol, impressive nonetheless

I think you hit on something here brotha...people don't really comment on my actual workouts like other peoples and I am willing to bet its because they think I am full of it, but they don't realize I'm 6'6" and 235-240lbs

 

[dmk777]

No that's not what I'm thinking Lg I think your one the strongest round here buddy. And hey awesome job btw.

 

[LetsGrow]

No that's not what I'm thinking Lg I think your one the strongest round here buddy. And hey awesome job btw.

Thanks d, means a lot coming from you. I def don't consider myself all that strong, I have a long way to go before I am even close to content.

 

[Colstreamer]

Everyone curls more than me! Even the girls!




-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[dmk777]

Thanks d, means a lot coming from you. I def don't consider myself all that strong, I have a long way to go before I am even close to content.

Your very welcome my friend , That's what bodybuilding is all about lol we are never happy and forever moving the goal posts!!! Haha.

 

[gymjunkie09]

Btw...what numbers do you think are crazy or make you like get the fuk out of here?

You're rope pushdown and drag curls is what I was looking at....reppn out 145 lol

 

[LetsGrow]

You're rope pushdown and drag curls is what I was looking at....reppn out 145 lol

Lol. My arms is in my opinion one of my many weaknesses so I try and lift heavy as I can to force them to grow.

 

[Colstreamer]

Lol. My arms is in my opinion one of my many weaknesses so I try and lift heavy as I can to force them to grow.

I lift as heavy as I can with everything except my legs cos my feet are falling apart.....

PS 145lbs that's 65kg Bro! Nearly Twice what I do.

Defeat is the stepping stone to victory.

 

[LetsGrow]

Yeah I always push as much as I can with all body parts but my growth just seems limited (mostly due to my height I am sure).

No worries cs you will get there just keep pushing!

 

[Colstreamer]

High volume all the way!


Defeat is the stepping stone to victory.

 

[LetsGrow]

High volume all the way!


Defeat is the stepping stone to victory.

Lol. What do you consider high volume? Do you consider what I do high volume? After all everything is relative.

 

[Colstreamer]

Lol. What do you consider high volume? Do you consider what I do high volume? After all everything is relative.

100 squats
80 leg presses
24 deadlifts/clean&jerk - this is the plan.

Pretty much anything over 120 reps per body part I consider high volume. But then there's the question of high reps or lots of sets or both? I'm doing them in sets of 10-20 because I can't use much weight, I banged out a few squats with 125kg this week and I'm still paying for it. I'm not gonna go above 60kg (132lbs) on anything except deads occasionally.


Defeat is the stepping stone to victory.

 

[LetsGrow]

100 squats
80 leg presses
24 deadlifts/clean&jerk - this is the plan.

Pretty much anything over 120 reps per body part I consider high volume. But then there's the question of high reps or lots of sets or both? I'm doing them in sets of 10-20 because I can't use much weight, I banged out a few squats with 125kg this week and I'm still paying for it. I'm not gonna go above 60kg (132lbs) on anything except deads occasionally.


Defeat is the stepping stone to victory.

Interesting. I always aim to lift as much as I can for as many reps as I can (to a point, not going to do 50 reps on curls on 1 set). Usually end up doing no more than 15 reps for 1 set. There are times I do 25+ reps per set but that is usually to just throw a curveball at my training and shock the body, I concentrate on the squeeze for those high rep days and slow movements.

 

[Colstreamer]

I used to do 3 sets of 10 per exercise, then it went to 3 sets of 8 @ 80% my 1 rep max, then after I joined EF I increased the sets to 4-5 and reps went down to 4-8 so the weight could increase. I've had much better results lifting heavy with lower reps. I still like to go for high reps though, as I'm training for kickboxing as well as bodybuilding functional muscle is important to me, no point having a knockout punch if you can only throw 1 at a time.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

I used to do 3 sets of 10 per exercise, then it went to 3 sets of 8 @ 80% my 1 rep max, then after I joined EF I increased the sets to 4-5 and reps went down to 4-8 so the weight could increase. I've had much better results lifting heavy with lower reps. I still like to go for high reps though, as I'm training for kickboxing as well as bodybuilding functional muscle is important to me, no point having a knockout punch if you can only throw 1 at a time.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

Nice. Yeah sounds good. There are def times in every workout where I will only get 5 reps or so for an exercise, so I guess that is my way for increasing strength with some bit of conditioning.

 

[LetsGrow]

Mentally prepping for legs today...what's everyone else training?

 

[Colstreamer]

I just did a light dumbell WO. Nothing much just killing time really. All upper body


Defeat is the stepping stone to victory.

 

[dmk777]

The gearing up to a big lifting session is my favourite bit lol,
I'm off today stupid rest day!! Lol

 

[LetsGrow]

The gearing up to a big lifting session is my favourite bit lol,
I'm off today stupid rest day!! Lol

Haha! Rest when your dead lol...which for me might be after this leg workout haha.

 

[dmk777]

Lmao ! Have a good session LG!

 

[LetsGrow]

This is going to suck... Keeping it light today due to lack of partner/spotter. Also popped 3 n2burn and a large coffee

Leg extensions (warmup)
80x15
120x15
200x15
280x10 (stack)

1 leg standing hamstring curls (warmup)
30x15
40x15
50x10

Below parallel Squat ss 1 arm modified clean and press on tbar setup (clean and press only counting plate weight)
135x10 ss 45x6 each arm/side x2
Lower back pump in full effect...F**K!
225x5 ss 90x5


Front box squat
135x6
185x3 (this back pump is killing me)x2

Good mornings ss stuff leg sumo db dl
135x10 ss 150x10
185x5 ss 150x5 x2

High leg leg press shoulder width stance (sled = 110 lbs) ss calve raises (light weight high reps)
190x25 for both
280x25 for both
370x25 for both

Seated hamstring curl (toes out, squeeze on bottom for 2 seconds)
120x20
160x15
200x8

Adductor/abductor ss (2sec holds)
110x12 for both x3

Donkey calve raises
400x15x2 (full stack) (only 2 sets as my calves Charlie horsed and my knees started to buckle/wobble and didn't want to blow out my knees)

Good workout. Didn't go heavy but def beat the sh*t out of my legs...full on wobble status haha.

Sauna now.