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Author Topic: Flamez  (Read 2009 times)
flamez
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Posts: 48


« on: December 11, 2011, 01:02:36 PM »

Well after 12 months of the dirtiest bulking possible I ended up fat, took me 7 months to drop the fat and pretty much back at square one.  Now its time to do it right this time.

After passing my nutrition course I was still hungry for more learning so I have been working on/off with Skip Hill and also continously reading articals/studies.  I now feel very confident in setting up diets and have also helped a few people now as well.

I will utilsing DC training to start off my off season.

Have a few workouts done already.  

2B

slight decline smith bench 35kg per side 10-2-1

db shoulder press 24kg 10-4-1

V bar cable triceps extensions, upper arms flat on bench 5 big plates 18-7-5

twisty handles pull down 57kg per side 12-5-3

setaed cable row 17 plates 8-5-4

2C

Roshdy High chain curls 13 plates 10,5,5

Reverse low chain curls 7 plates 22 reps

seated calf 100kg 12,5,4

seated hams 170lbs 12,6,3

front squats 80kg 10 60kg 16

1A

smith slight incline 35kg 8,3,1

cybex shoulders 137lbs 8,3,1

lying rope extensions 4 big plates 15,9,7

rack chins 70kg 12,5,3

rack deads (no bounce) 160kg 6 reps, 140kg 8 reps

1B

Low incline chain curls 3or4? Big plates 16,8,7

reverse EZ curls 10kg per side 12 reps

Calves on leg press they changed the Hammer strength to a new machine. It was extremely uncomfortable, especially DC style stretching, so need to find a replacement for this.

1 leg Seated Hamstring 65lbs 9,7,3

new leg press 200kg 12 135kg 20

1C

DB flat bench 35kg 8,4,2

laterals 17.5kg 12,8,7

Dip machine 16 plates 10,7,4

hammer strength iso lat rows 80lbs per side 10,6,4

Trap bar rack deads + shrug (no bounce) 3 plates 10 reps 3.5 plates 10 reps

weight 2 sundays ago 79.9kg
last sunday weight 81.7kg
today 81.7kg

calories are going up this week, so should see a nice increase.  
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thebull
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"What we do in life, echos in eternity"


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« Reply #1 on: December 11, 2011, 04:06:39 PM »

Welcome back mate!
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flamez
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Posts: 48


« Reply #2 on: December 12, 2011, 12:03:50 PM »

thank you!  Doing an alcohol experiment for the next 10 weeks to see what effects it has.  should be interesting/
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Toby
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« Reply #3 on: December 12, 2011, 02:30:29 PM »

thank you!  Doing an alcohol experiment for the next 10 weeks to see what effects it has.  should be interesting/

Does this experiment involve abstaining or indulging?
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flamez
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Posts: 48


« Reply #4 on: December 12, 2011, 07:04:38 PM »

indulging.  It will be a controlled experiment over 10 weeks.  Its a common concern that often comes up.

At the start of the year we did an experiment with carb types over a 3 month cut, 2nd experiment was protein powder only as a source.  I'm in my offseason now so i wont be dropping anymore weight for this one, but they are others on it in a deficit.
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flamez
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Posts: 48


« Reply #5 on: December 13, 2011, 04:46:47 PM »

2A

HAMMER STRENGTH CURLS 30KG 15,7,6

HAMMER CURLS 25KG 13 REPS

1 LEG STANDING CALF 30KG 16,10,6

LYING HAM 112LBS 9,4,2

BOX SQUATS 140KG 6 REPS 100KG 18 REPS

1st time properly using box squats, i'm not sure if i'm gonna keep them I had some lower back discomfort on my way home.

Did some neck exercises at home today with my neck harness as my neck is really thin lol.  I have started doing some sparring every now and then with an amateur so hope this should help a bit.

Looking forward to tomorrow, kcals are up and I wanna start getting stronger and throwing some more weight on the bar now.  
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