8 Week Comp - BigYon

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Protein and carb sources sorted for another week
 
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
 
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
 
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
 
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
 
Week 7 day 1

Mini Deload

Shoulders/Biceps

band work - 10 mins

Seat DB press
20kg x 30 - 3 sets

YTWL's
6kg x 10 each plane of movement

Cable front laterals
15x12 - 2 sets

21s
15kg x 15 - 3 sets

EZ bar reverse curls
30lbs x 30 - 3 sets

30 mins treadmill

Nice lil pump session tonight not even remotely close to failure on the movements, so should flush some of the waste out

all meals hit
 
Week 7 day 2

Quads/calves

band work - 15 mins

SSB Squats
130kg x 6

Hack squats
140kg x 3 - right calf felt off on these stopped it there

leg press- full ROM
6pps x 10
6pps x 12

leg extensions - pause at the top of the movement
45kgsx10

standing calf rises
180lbs x 20 - 2 sets

Better sesh this time around only minor issue is the calf and knee niggle but seemed to ease off with some reps

All meals hit with the shake/bcaa/psyllium husk to come
 
Big_Yon said:
Week 7 day 2

Quads/calves

band work - 15 mins

SSB Squats
130kg x 6

Hack squats
140kg x 3 - right calf felt off on these stopped it there

leg press- full ROM
6pps x 10
6pps x 12

leg extensions - pause at the top of the movement
45kgsx10

standing calf rises
180lbs x 20 - 2 sets

Better sesh this time around only minor issue is the calf and knee niggle but seemed to ease off with some reps

All meals hit with the shake/bcaa/psyllium husk to come
Click to expand...
Pushing some fair weights there brother,180lbs would've hammered your calves,hitting that over 15 reps mark would be burning man.this is such a great comp to motivate and inspire each other.
 
seventies voodoojuice said:
Pushing some fair weights there brother,180lbs would've hammered your calves,hitting that over 15 reps mark would be burning man.this is such a great comp to motivate and inspire each other.
Click to expand...
Haha brother 💯 as soon as I hopped off the machine they felt like stones 😂😂 forget burning just lumbering stones around!

Hard brother some of us older folk gotta keep up with these young bloods. It’s definitely motivating me to push harder, but that’s my competitive nature kicking it
 
Big_Yon said:
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
Click to expand...
When sleep and recovery drop compounds like squats and deads are always the first to suffer, that’s normal. Your overall trend is what matters, not one off week. One meal out won’t do anything either. Only thing is just keep an eye on total workload so you’re not building fatigue elsewhere otherwise you’re on the right track.
 
darkHORSE said:
When sleep and recovery drop compounds like squats and deads are always the first to suffer, that’s normal. Your overall trend is what matters, not one off week. One meal out won’t do anything either. Only thing is just keep an eye on total workload so you’re not building fatigue elsewhere otherwise you’re on the right track.
Click to expand...
Hard brother thanks for pointing that out, Its a good reminder that sometimes I can get caught up on the smaller details rather than the overall picture.
 
week 7 day 3

Upper back - yup i know supposed to be bench/tris

Med Grip Lat Pulldowns
200lbs x 10 - 2 sets controlled and paused at bottom

straight arm pull downs
50kgs x 10 - 2 sets

Machine chest supported rows
40kgs x10 - 3 sets. full pause at the top was utter murder

Barbell rows
120kgs x 12
120kgs x 10

Hanging Knee rises
bw x 10 - 3 sets

lats and Rhomboids had a crazy pump tonight by the time i got to the barbell rows I was already gassed.

changed the days last minute so I can recover enough for lower back on Sunday so ill keep chest and tris to Saturday. Eager to see how this pans out.
 
week 7 day 4

Chest/triceps/Abs

6am sesh
Band work - 10mins

Incline DB flys
95Lbs x 8 - 2 sets, last set drop set to 60lbs to failure

Incline Bench
120kg x 3

Cable flys
70kg x 10 - 2 sets

M-Torture over extensions
20kgs x 12 - 2 sets

Decline crunches
bwx10/11/10

will hit some pads this arvo
 
week 7 day 5

Lower back

Foam rolling and band work - 15 mins

Deadlifts
280x1

SLDL - 3 sec on the Con/Ecc movement
60 x 10 - 3 sets

Back extensions
bwx8Kg KB x 10 - sets

Incline treadmill - 20 mins
 
weekly recap

Pros
  • Felt like recovery was on the up and up, better hydration and sleep patterns
  • diet was about 90% this week with slight slump on the weekend
  • visible vasculatiry in certain areas slowly appearing
Cons
  • Plateau in some movements might be high time to do a de load and reset with some body parts
  • need to get more steps in during the week while in the office - might take a page out of Binnies book and do a quick 10 min walk after meals
 
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