8 Week Comp - BigYon

[Big_Yon]

Protein and carb sources sorted for another week

 

[Big_Yon]

Week 6 day 1

Upper back / abs

Close Grip straight arm pulldowns
37.5x12 - 2 sets

Pull ups
bwx3
bwx3
bwx5

V Grip Lat pulldowns
100x6
85x12

barbell rows
130x6

Hanging Knee rises
Bw x 15
bw x 15
bw x 10 - lats were fried just holding me

30 mins incline treadmill

 

[Big_Yon]

week 6 day 2

Quads/calves

Band work 10 mins

Meh sesh

SSB
110x6

Hack squats
3pps + 15kg each side x 6

High angle leg press
5pps x 10 - sets

leg extensions
57.5x10 - 2 sets

Seated calf rises - slow temp
40x15 - 3 sets

standing calf rises - narrow stance
100lbs x 12 - 3 sets

Very meh session, I normally rest Tuesdays and do quads on Wednesday but had to move days around to make a workable schedule around the 2 gyms I go to currently - Lower back and quads weren't having a bar of it, even struggled to walk out 60kgs on the squat. want to say it was a session of perseverance but I just barely survived it.

it is what it is, do better next week

 

[Big_Yon]

conditioning night

Hit pads with the wifey tonight

10 x 3 min rounds - good sweat up

 

[Big_Yon]

Week 6 day 2

Lower back / Hammies

The new toys at new gym are whippin my ass

Band work 10 mins

Deadlifts
280x3 - gotta to relearn how to use a deadlift bar again

RDL
180x7 - at least these felt solid

Back extensions
Bwx10 - 3 sets

Lying leg curl - slow and controlled reps - esp the negative part of the movement
45x10 - 2 sets

Cardio - 20 mins

shatttered

 

[Big_Yon]

week 6 day 4

Chest/trcieps/abs

Band work - 10 mins

Incline DB flyes - Nice controlled stretch
37.5x8
38.5x10

Incline Bench Press
120x 5

Dips (pre exhaust)
Bwx8/10/12/9

Seated Over head DB extensions
17.5x12 - 2 sets, really good stretch on these

Weight Decline ab crunch
10x10 - 3 sets

20 mins on the bag

Bodyweight fasted before breakfast 138.00

 

[Big_Yon]

Week 6 day 5

Shoulddets/Biceps

10 mins band work

Machine Side laterals - Pre exhaust with pause and slow negatives
30x6
30x8

Viking press - keeping full tension on the front/medial delt
80x8 - 2 sets

Horizontal rear delt fly machine
30x12

Machine Rotary arm curls - these are knarly
30x12- 2 sets

DB hammers
40lbsx20 - 2 sets


Weekly Recap

Pros:

• meals have been very consistent after Easter, had dinner out with the wife last night so was good to kick back and enjoy some good eats and treats
• noticeable change in physique and appearance
• numbers going up in either reps and weight across most muscle groups

Cons

• Recovery/Sleep has been dog shite this last week and it had a huge impact on performaces for leg and lower back day, discipline wasnt there
• squats and deadlift weren't up to par. I had numbers/reps I wanted to hit this week and fell well sort of the mark, after looking back its a combination of things. Moving days around so missing my normal day of rest, not taking recovery seriously

Solutution:

• After going through the numbers for this week and the shift to training at 2 different gyms for the time being I need to play it smarter with the training days and maximize the recovery periods more effectively. one option was perhaps I need to de load the deadlifts this week and use this week to tweak my setup using the deadlift bar or I restructure my split so I do upper back on the first week then lower back/deads on the 2nd week . decided on the later for now

So New trial split will be:

Monday Rest/pads
Tues- Shoulders/ Biceps
weds- stays with Quads/calves
thursday - Bench/Trcips
Friday - Rest/pads
Saturday - light recovery
Sunday - Upper back/abs first week Lower back/hamstrings week 2