8 Week Comp - BigYon

[Big_Yon]

McKenzie granular rice flour in the blue box or rice flour in the red box… Flour is a bit harder to work with, but add protein powder and frozen berries, and it’s gold! Or you can buy creamy rice from Good Food Co, but it’s expensive yet easy to work with.

turns out the mill attachment works pretty darn well, got my “in house” version and has the same consistency as good food co

 

[Dunstone]

Looks great about 4:1 5:1 ratio will be perfect…

 

[Big_Yon]

conditioning night

muay thai

8 x 3:30 rounds - gassed

 

[Big_Yon]

Week 4 day 2

quads / Calves

Hip/knee/glute band work 15 mins

Pendulum squat
130x8

Hack squat
3pps +15kg each side x 8

Leg press
6pps+10kg each side, full stretch at the bottom

leg extension
206x6 - 2 sets

Stand calf rises - toes pointed inwards
65 x 15 - 4 sets

 

[Big_Yon]

Week 4 day 3

Lower back / Hamstrings

Deadlifts
270 x 8 all time rep PR

RDL
120 x 20

GHR
Bw x 12
Bw+10kg x 6 - 2 sets

Seated leg curls
90x12
110x12

 

[Big_Yon]

Week 4 day 4

Chest / Tris

band warm up 5 mins

Incline Plate loaded flyes - pre exhaust
35kf each side x 12

Flat Bench
110x12

Dips
BW x 12 - 4 sets

Seated 1 arm DB Tricep extensions
22x10 - 2 Sets Super set
D-Bar extension 12.5x10

Decline Ab crunchs
Bw x 15 - 3 sets

Bag work
10 x 3 minute rounds

 

[Big_Yon]

Check in

Progress on how the bodies looking

Left is current right was last check in

 

[Big_Yon]

Frontal is the other way round

 

[seventies voodoojuice]

Check in

Progress on how the bodies looking

Left is current right was last check in
View attachment 8084View attachment 8083

Definitely making changes bro,you are going to have an awesome results at the end of it all.legs looking way more toned and shaped too.

 

[Big_Yon]

Definitely making changes bro,you are going to have an awesome results at the end of it all.legs looking way more toned and shaped too.

thanks bro, still a WIP and will be after these 8 weeks of logging. but im eager to see where we land

 

[Big_Yon]

Blood work results

Overall pretty happy with the Cholesterol levels, I might need to start bringing in some Iodized salt or seaweed back into the diet to help with the Thyroid - I had a left Thyroid hemidectomy when i was in my 20ies and they didnt leave with much after that.

Id be keen if someone on the board had extensive knowledge of blood work so i could run my results by with them and get some more insight as to the frequency of testing i should be doing, for now im just making AI compare the results from previous test

 

[Big_Yon]

took 2 days off the gym and diet to enjoy Easter we've been going full tilt last 14 weeks and the body needed extra recovery

week 5 day 2

Quads / calves

Meh session forgot my knee sleeves so just worked to get reps in

Leg extensions - pre exhaust
225x8 - sets

Hack squats
2pps+10kgs each side x10
2pps+10kgs each side x 8

Leg Press
5pps x 25

seated calf rises
40 x 15 - 4 sets

 

[Big_Yon]

week 5 day 3

Lower back / hamstrings

Foam roll and band work 10 mins

Deadlift
280 x 1 Hook grip
280 x 4 - 2 sets will push these more in the reps next week - felt comfy

RDL
140 x 20

Back extensions
Bw+30kg x 10 - 3 sets

Lying leg curls
158x10

 

[Fletch Elliot]

weekly recap

Body weight is down to 137.7kgs

Wins for the week

• consistency with training days
• cardio vascular conditioning improvement with muay thai pad work
• diet on track - I increased the cals this Saturday so i could enjoy some Oka (Raw Fish in coconut cream)
• still able to hit some PBs

L 's for the week

• I really wanted that 270kg for 8 this week so I have to hit it this coming friday - I will earn my Roast lamb and apple crumble, even it I have to hitch that last rep!
• incline bench has been a battle going from flat benching 180kg in Nov to only just managing 115 x 8 on the incline has been a very humbling experience, need to remember we doing this for the muscle not strength
• need to optimize my sleeping

Still very strong I like the way you've broken down your weekly recap.

 

[Big_Yon]

week 5 day 4

Chest / triceps

Band work - 10 mins

Flat DB flys - pre exhaust
37.5 x 10

Incline Barbell bench press
120x4

Dips
Bw x 15 - 2 sets
bw x 10

Smith machine incline bench press (close grip) slow tempo
100x6
100x8

Decline crunches
Bw +10kg plate x 12 - 2 sets
bw x 10

4 rounds of the bag

 

[Big_Yon]

Still very strong I like the way you've broken down your weekly recap.

thanks mate it helps keep me accountable and lets me know what's working and what isn't

 

[Binnie]

week 5 day 4

Chest / triceps

Band work - 10 mins

Flat DB flys - pre exhaust
37.5 x 10

Incline Barbell bench press
120x4

Dips
Bw x 15 - 2 sets
bw x 10

Smith machine incline bench press (close grip) slow tempo
100x6
100x8

Decline crunches
Bw +10kg plate x 12 - 2 sets
bw x 10

4 rounds of the bag

Very strong on the pushing movements. Impressive!

 

[Big_Yon]

Very strong on the pushing movements. Impressive!

Thanks bro, you've got me on the volume thou haha...Keep killing it brother!

 

[Big_Yon]

Week 5 day 5

Am sesh

New gym tingz very happy with new base of operations only downside is all the DBs are in pounds lol

Shoulders / Biceps

Band work 10 mins

Pre exhaust - DB side lateral
50lbs x 10 - sets

Viking Press - f**k yes i love this movement
3pps x 6

Head support rear DB flyes
50Lbs x 12 - 2 sets

Preacher curls
40x10 - 2 sets

DB hammer Curls - to failure then alternate each side to complete failure
55lbsx12 then 8

PM cardio

10x3 min rounds of pad work with the wife

 

[Big_Yon]

Weekly recap

Wins for the Week

• very happy with the latest blood work results just need to monitor the thyroid a bit more closely but a accouple adjustments to add in some iodine into the diet should set us right.
• check in pics from last week are showing some changes in body composition, back and mid section still retaining a lot of water/fat
• taking those 2 extra days really helped reset the mind and helped with recovery, prior to this comp I was already 8 weeks and been consistently hitting 5-day training week
• hitting some of those rep PB goals - small things like hitting reps of BW dips for 15+ reps for sets keeps the motivation going

Ls for the week

• Taking those 2 days off breaking the consistency can mess with the mindset, but in hindsight the body was in dire need of some extra recovery and extra cals
• diet would be about 75% this week round
• also hitting rep goals because now I have to go heavier this week