Shrek's Training - Page 21 - Ausbb

Shrek · 29-08-2010, 01:32 PM

Weighed myself this morning and I am down to 93.2kg.
Again with no change in diet or any cardio.
Diet not super strict but close enough for now.
The next 4 to 8 weeks should be interesting.

Training last night.

Squats - 120 x 5 (5 sets after warm ups)
Hack Squats - 60 x 10 (3 sets - done by holding barbell behind back)
Lunges - 50 x 15 (2 sets. These are mighty difficult when your legs are like jelly already, esp 15 reppers)

PowerPagan · 29-08-2010, 02:01 PM

Looks like we are even with weight, although you probably have a lower BF% as those legs look pretty pumped.
So the race is on?

I am approximating I will be good at about 86-87kgs which is disappointing as far as gains go as I was 83kgs last year. Still, I have upped my weights by about 10kgs or so in most exercises so strength gains are ok.

Lets do it! I need motivation. Wanna go kg for kg in cuts?

I have a big hippy pagan gathering to attend end of october and I wanna be able to drum topless with pride! LOL (yeah, I'm a tree hugger. Don't hold it against me!)

Whats you mission or goal? Set a target or an event.

Shane7 · 29-08-2010, 02:17 PM

You have done well Shrek, Top effort.

Are you on a program bloke ?

Shrek · 29-08-2010, 02:30 PM

Quote:

Originally Posted by PowerPagan

Looks like we are even with weight, although you probably have a lower BF% as those legs look pretty pumped.
So the race is on?

I am approximating I will be good at about 86-87kgs which is disappointing as far as gains go as I was 83kgs last year. Still, I have upped my weights by about 10kgs or so in most exercises so strength gains are ok.

Lets do it! I need motivation. Wanna go kg for kg in cuts?

I have a big hippy pagan gathering to attend end of october and I wanna be able to drum topless with pride! LOL (yeah, I'm a tree hugger. Don't hold it against me!)

Whats you mission or goal? Set a target or an event.

We can go cuts for cuts if you like. I believe I am still 3-4 months away from my ultimate goal but I'm just taking it a week at a time. I will have 2 weeks off though in October because I am going on a little holiday to QLD and S.A but it will be full steam ahead again after that. I really do not have a weight target in mind but I'm guessing it will be around the 87kg mark give or take 1.

Quote:

Originally Posted by Shane7

You have done well Shrek, Top effort.

Are you on a program bloke ?

Thanks Shane. I was doing full body workouts 3 times per week and one day to focus on lagging parts like my calves and hammies, but being on cal restrictions I was not recovering quickly enough to train my bodyparts 3 times per week so I have switched to a split routine a couple of weeks ago. I still mainly perform coumpounds.
For instance a back and shoulder workout is
Deadlifts
Pull Ups
Inverted Row or 1 arm barbell row. (yes barbell not dumbell)
Military Press
Shrugs

Split
Back & Shoulders
Quads
Off
Chest & Arms
Hammies, Calves and Abs
Off.

Shrek · 24-11-2010, 09:43 PM

back to doing full body workouts - I realised I hate splits..yuk

1.
Squats
bench
Rows
Bicep Curl / Tricep Extension

2.
Deads
Shoulder press
Pull Ups
Good Mornings
Calves

A couple of random back shots

HIThopper · 25-11-2010, 01:36 PM

lookin swole mate

DKD · 25-11-2010, 06:25 PM

You is a beast Shrek, good stuff!

Shrek · 25-11-2010, 06:36 PM

Well one thing losing 12kg has done is enabled me to perform chins again after many years, this has helped my back into a new growth phase even with cal deficit.

A few more KG's to loose.
C'mooooooooooooooooooooonnnnnnnnnnnnnnn

BigJim · 25-11-2010, 10:32 PM

Looking the goods mate!

I heaps want lats

Grippy · 26-11-2010, 03:42 PM

Good stuff Shrek, your spreading out

29-08-2010, 02:01 PM	#202 (permalink)
PowerPagan Junior Member Join Date: Nov 2008 Location: Ulong NSW Australia Gender: Posts: 101	Looks like we are even with weight, although you probably have a lower BF% as those legs look pretty pumped. So the race is on? I am approximating I will be good at about 86-87kgs which is disappointing as far as gains go as I was 83kgs last year. Still, I have upped my weights by about 10kgs or so in most exercises so strength gains are ok. Lets do it! I need motivation. Wanna go kg for kg in cuts? I have a big hippy pagan gathering to attend end of october and I wanna be able to drum topless with pride! LOL (yeah, I'm a tree hugger. Don't hold it against me!) Whats you mission or goal? Set a target or an event. __________________ Be Proud, but never Satisfied!

29-08-2010, 02:17 PM	#203 (permalink)
Shane7 Elite Member Join Date: Dec 2009 Location: Far North Gender: Posts: 721	You have done well Shrek, Top effort. Are you on a program bloke ? __________________ Raw lifts no belt - MP70 DL185 BP110 SQ140

25-11-2010, 06:25 PM	#207 (permalink)
DKD Active Member Join Date: Oct 2009 Gender: Posts: 3,522	You is a beast Shrek, good stuff! __________________ About 18,200 results (0.22 seconds)

25-11-2010, 10:32 PM	#209 (permalink)
BigJim Active Member Join Date: Sep 2009 Location: Radelaide Gender: Posts: 1,883	Looking the goods mate! I heaps want lats __________________ Best Lifts(2011) = 195kgSQ 140kgB 230kgDL 2012 Goals = 215SQ - 160B - 260DL BW = 109.1g 2011 Goal = 99.9kg http://ausbb.com/member-training-dia...s-journal.html

25-11-2010, 01:36 PM	#206 (permalink)
HIThopper Senior Member Join Date: Jul 2010 Location: Adelaide SA Gender: Posts: 233	lookin swole mate

26-11-2010, 03:42 PM	#210 (permalink)
Grippy Active Member Join Date: Nov 2009 Location: Adelaide Gender: Posts: 1,303	Good stuff Shrek, your spreading out