W1 – Bulk chest

Activity: Weights
Training Partner: NA
Calories intake: 2965
Est Cal burn: 2756

2013-12-9 cals

Barbell Bench Press

Set 1 : 45.0×5
Set 2 : 55.0×5
Set 3 : 65.0×3
Set 4 : 82.5×5
Set 5 : 87.5×5
Set 6 : 92.5×5

Dumbbell Incline Bench Press

Set 1 : 70.0×6
Set 2 : 70.0×8
Set 3 : 70.0×8

Cable Cross Over

Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 30.0×12

Dip

Set 1 : 0.0×12
Set 2 : 0.0×10
Set 3 : 0.0×10

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 30.0×16

Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Cable Triceps Pushdown

Set 1 : 62.5×12
Set 2 : 62.5×12
Set 3 : 62.5×12

Machine Inner Chest Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Damage:Levator.

NOTES: Feeling pretty good now. Still need to get more testing done on my heart and everything else. But today was a good session. Fatigue is low today. BP is normal so that is also good. Decided i would follow 5/3/1 for my compounds this cycle. Lots of food to come. Already up to 76kg.

w1 – prime

Activity: Weights
Training Partner: NA
Calories intake: 3200
Est Cal burn: 3,200

2013-12-7 cals

Barbell Full Squat

Set 1 : 60.0×6
Set 2 : 80.0×6
Set 3 : 80.0×6
Set 4 : 80.0×6
Set 5 : 60×6 (pauses)
Set 6 : 60×6 (pauses)

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Barbell Deadlift

Set 1 : 80.0×8
Set 2 : 80.0×6
Set 3 : 100.0×6
Set 4 : 100.0×8

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Barbell Shoulder Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 15.0×10

Standing Biceps Cable Curl

Set 1 : 45.0×15
Set 2 : 45.0×12
Set 3 : 45.0×12

Damage:Levator.

NOTES:I had approx 7 days off training. Something went wrong my body. The last depletion session i was weak as expected. But the two days after i was falling asleep every 1-2 hours. Falling asleep at work. Just feeling like shit. Had two days off work. My birthday on the Thursday is when i took the recent pictures. The plan then was to do a refeed with lou. Sizzlers. I smashed 6 plates of food + 2 desserts. I fell in a food coma soon after. Then yesterday my mum took me to the Chinese buffet for my bday. Had 3 1/2 plates. I was not hungry. Fatigue was unbearable on the Thursday. Went to the doctors to check a few things. My blood pressure was extremely high. So i need to test my BP every day now for the next week. It’s come down since Thursday after my food refeeds. Had to have injections in my cancer scars they healed incorrectly. Full blood tests etc. So we will see how we go. I needed a break from everything i think.

I have been eating and sleeping the last two days. Finally getting back in the gym today. Feeling better. Decided to do a priming session to see how i am feeling. It’s all good. Monday I’ll be back for a new bulk cycle. Dudes i train with saw me today and like i didn’t even reconise you with the tan and beard. You look heaps small. So i guess that is that.

w6 shred shoulders

Activity: Weights
Training Partner: Mikey (MN)
Calories intake: 2,285
Est Cal burn: 3,512

2013-11-27 cals

Barbell Shoulder Press

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 60.0×5

Dumbbell Front Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 200.0×10

Dumbbell Bent Over Delt Raise

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 25.0×10
Set 3 : 15.0×15 (TUT)

Barbell Push Press

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 40.0×10

Face pulls

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 40.0×15 (TUT)

kb swings

Set 1 : 32.0×20
Set 2 : 32.0×20
Set 3 : 32.0×20
Set 4 : 32.0×20

Clean

Set 1 : 60.0×5
Set 2 : 60.0×5
Set 3 : 80.0×2

Damage:Levator.

NOTES:Massive shoulders sessions today. Strength and fatigue coming good. Just hit 74.9kg which means 6.1kg down. Had a few carb meals. Looking alot better.

w6 shred chest

Activity: Weights
Training Partner: Mikey (MN)
Calories intake: 2,282
Est Cal burn: 3,500

2013-11-25 cals

2013-11-25 hrm

Dumbbell Incline Bench Press

Set 1 : 70.0×12
Set 2 : 65.0×12
Set 3 : 62.5×15

Cable Cross Over

Set 1 : 80.0×10
Set 2 : 70.0×10
Set 3 : 60.0×12
Set 4 : 30.0×20

SSET1:Dip

Set 1 : 0.0×15
Set 2 : 0.0×12
Set 3 : 0.0×12

SSET1:Deep Push Up

Set 1 : 15 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Barbell Close Grip Bench Press

Set 1 : 40.0×10
Set 2 : 45.0×8
Set 3 : 40.0×10

Speed BB bench

Set 1 : 60.0×3
Set 2 : 80.0×3
Set 3 : 80.0×3

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Dumbbell Hammer Grip Incline Bench Press

Set 1 : 22.5×10
Set 2 : 25.0×10

Damage:Levator.

NOTES:Training with mikey just chesting. Fatigue is SLOWLY coming good.

w5 – Back

Activity: Weights
Training Partner: Mikey (MN)
Calories intake: 2,390
Est Cal burn: 3,304

Barbell Bent Over Row

Set 1 : 40.0×15
Set 2 : 60.0×10
Set 3 : 80.0×6
Set 4 : 80.0×6
Set 5 : 80×6
Set 6 : 60×8

Pullups

Set 1 : 6 Laps/Reps
Set 2 : 5 Laps/Reps
Set 3 : 6 Laps/Reps

Barbell Reverse Grip Bent Over Row

Set 1 : 40.0×12
Set 2 : 50.0×12
Set 3 : 50.0×15

Straight Arm Push Down

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Full Range Of Motion Lat Pulldown

Set 1 : 40.0×10
Set 2 : 40.0×12
Set 3 : 40.0×12

Unilateral cable row

Set 1 : 40.0×12
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10

x over oblique twist

Set 1 : 40.0×10
Set 2 : 40.0×10

Damage:Levator.

NOTES:Training with mikey setting him up with his last few weeks of a 12 week challenge.

w5 – chests

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,450
Est Cal burn: 3,400

2013-11-20 cals

Dumbbell Incline Bench Press

Set 1 : 35.0×15
Set 2 : 60.0×10
Set 3 : 60.0×12
Set 4 : 60.0×12

Speed BB bench

Set 1 : 60.0×6
Set 2 : 60.0×8
Set 3 : 60.0×8
Set 4 : 80×5
Set 5 : 80×5
Set 6 : 80×5

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 30.0×14

Deep Push Up

Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 10 Laps/Reps

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 40.0×10
Set 4 : 30.0×12

Dip

Set 1 : 0.0×8
Set 2 : 0.0×8
Set 3 : 0.0×10

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 12 Laps/Reps

Barbell Close Grip Bench Press

Set 1 : 50.0×12
Set 2 : 50.0×12
Set 3 : 50.0×12

x over oblique twist

Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10

Alternate Hammer Curl

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Cable Triceps Pushdown

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12

Standing Biceps Cable Curl

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Damage:Levator.

NOTES:None. Had to split workout due to an emergency.

w5 cutters

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,450
Est Cal burn: 3,559

Pause squat

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 80.0×10
Set 4 : 80.0×7
Set 5 : 80×10

Triceps Pushdown V-Bar

Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10

Alternate Hammer Curl

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Barbell Lunge

Set 1 : 60.0×8
Set 2 : 60.0×8
Set 3 : 60.0×8

Leg ext

Set 1 : 30.0×20
Set 2 : 52.5×20
Set 3 : 52.5×15
Set 4 : 52.5×15

Seated Leg Curl

Set 1 : 50.0×15
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50×10

Calf Press On Leg Press Machine

Set 1 : 140.0×20
Set 2 : 140.0×20
Set 3 : 140.0×20

x over oblique twist

Set 1 : 42.5×10
Set 2 : 42.5×10
Set 3 : 45.0×10

Leg Press

Set 1 : 140.0×15
Set 2 : 140.0×15
Set 3 : 140.0×15

Preacher Curl

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Cable Standing Triceps Extension

Set 1 : 30.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Damage:Levator.

NOTES:Grinding though the last 2 weeks of this cut. Current weight 75.8kg.

w5 – double trouble

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,639
Est Cal burn: 3840

Dumbbell Bench Press

Set 1 : 45.0×15
Set 2 : 80.0×6
Set 3 : 80.0×6
Set 4 : 70.0×8

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 40.0×10
Set 4 : 60.0×10

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10

Straight Arm Dumbbell Pullover

Set 1 : 37.5×10
Set 2 : 37.5×10
Set 3 : 37.5×10

Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10

————————————-

Seated Barbell Shoulder Press

Set 1 : 40.0×15
Set 2 : 50.0×12
Set 3 : 60.0×8
Set 4 : 60.0×8
Set 5 : 60.0×8

Prone Delt V raise

Set 1 : 10.0×12
Set 2 : 10.0×12
Set 3 : 10.0×12

Dumbbell Front Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Barbell Shrug

Set 1 : 140.0×10
Set 2 : 180.0×10
Set 3 : 180.0×10
Set 4 : 180.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10

Dumbbell Lateral Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Barbell Push Press

Set 1 : 60.0×5
Set 2 : 60.0×4
Set 3 : 60.0×4

Barbell Curl

Set 1 : 50.0×6
Set 2 : 40.0×12
Set 3 : 40.0×12

Face pulls

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 60.0×10

Cable Triceps Pushdown

Set 1 : 60.0×15
Set 2 : 60.0×15
Set 3 : 60.0×15

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Damage:Levator.

NOTES:Last few days have been chaos… So much chaos. Had to cut chest day short … SO i am just upping two workouts for the one.

w5 back

Activity: Weights
Training Partner: NO !!!
Calories intake: 1980
Est Cal burn: 4,280

2013-11-12 mets

Barbell Reverse Grip Bent Over Row

Set 1 : 40.0×15
Set 2 : 60.0×10
Set 3 : 70.0×10
Set 4 : 70.0×10

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Unilateral cable row

Set 1 : 40.0×12
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10

Pullups

Set 1 : 6 Laps/Reps
Set 2 : 6 Laps/Reps
Set 3 : 5 Laps/Reps
Set 4 : 6 Laps/Reps
Set 5 : 5 Laps/Reps
Set 6 : 5 Laps/Reps
Set 7 : 5 Laps/Reps

Straight Arm Push Down

Set 1 : 60.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10

Full Range Of Motion Lat Pulldown

Set 1 : 50.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Face pulls

Set 1 : 50.0×12
Set 2 : 55.0×10
Set 3 : 50.0×10

Triceps Pushdown V-Bar

Set 1 : 55.0×10
Set 2 : 55.0×12
Set 3 : 55.0×12

Damage:Levator.

NOTES:Slow hypertrophic movements ™. Strength is shot. So i need to keep the tension up. Need a massage so bad now. Almost 2100 cal deficit in cals today. No wonder i am hungry. My food got burned in a fire at work lol.

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,400
Est Cal burn: 2,850

Barbell Full Squat

Set 1 : 40.0×15
Set 2 : 60.0×11
Set 3 : 80.0×7
Set 4 : 80.0×8

—— came back to it later ——

Set 5 : 100×6 (ATG)
Set 6 : 80×5 (ATG)
Set 7 : 90×5 (ATG)
Set 8 : 100×5

Leg ext

Set 1 : 25.0×20
Set 2 : 35.0×20
Set 3 : 40.0×20
Set 4 : 40.0×20
Set 5 : 40.0×20

Leg Press

Set 1 : 140.0×15
Set 2 : 180.0×12 (all reps from here super slow)
Set 3 : 200.0×10
Set 4 : 200.0×10

Glute Ham Raise (pausing at 45 degs until can’t)

Set 1 : 0.0×10
Set 2 : 5.0×10
Set 3 : 0.0×10
Set 4 : 0.0×10
Set 5 : 0.0×10

Cable Crunch

Set 1 : 85.0×15
Set 2 : 85.0×11
Set 3 : 85.0×12

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps (smashed ankle on step blood everywhere)
Set 3 : 10 Laps/Reps

x over oblique twist (very slow reps)

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 45.0×10

Damage:Levator.

NOTES:Nearly walked out of gym today. Todays session was lackluster to say the least. Total grind today, too much rest between sets. Feel like i need like a 200 hour coma.

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