8 Week Comp - shaunc7

[shaunc7]

Hey all.
Back into it. Just weighed in at 92kg's, thats 2kg's up after the holiday. Hopefully just getting back into the grove, that the weight will level back out.

Today workout is as followed:

Seated db lat raise thumbs up 3x12
Chest supported db lat raise 3x12
Flat chest press machine 2x10, 1x14
Natural grip seated row 3x15
Low incline db press 3x10
T bar row 3x12
Low to high cable flys 3x15
Pull-ups 3x8
Lat raise machine 3x10

I'm pretty sure this week I am going to pulling up pretty sore.

Back to tracking food again.
P 170
C 550
F 45

 

[hubbles]

Hey all.
Back into it. Just weighed in at 92kg's, thats 2kg's up after the holiday. Hopefully just getting back into the grove, that the weight will level back out.

Today workout is as followed:

Seated db lat raise thumbs up 3x12
Chest supported db lat raise 3x12
Flat chest press machine 2x10, 1x14
Natural grip seated row 3x15
Low incline db press 3x10
T bar row 3x12
Low to high cable flys 3x15
Pull-ups 3x8
Lat raise machine 3x10

I'm pretty sure this week I am going to pulling up pretty sore.

Back to tracking food again.
P 170
C 550
F 45

2kgs is more than likely water, food and glycogen. Give it a few days and it’ll drop once you’re back on track. Nothing to stress about… just back to routine and it’ll sort itself out.

 

[shaunc7]

2kgs is more than likely water, food and glycogen. Give it a few days and it’ll drop once you’re back on track. Nothing to stress about… just back to routine and it’ll sort itself out.

Legend dude. Cheers, I was hoping it would, but I did enjoy myself on the holiday. So it is a possibility that I'm just 2kg's fatter.

 

[shaunc7]

Hey all.
Todays workout is as followed:

Single leg lying ham curls 3x12
Leg ext 2x8, 1x16
BB back squat 1x10, 2x9
45 leg press 1x20, 1x15, 1x8
Back ext 3x12
Hip adduction machine 3x15
Standing calf raises 3x15
Tib raise 3x amrap

Food:
P170
C550
F45

Going to start trying to incorporate a weekly run, if the knee plays ball.

 

[shaunc7]

Hey all.


Today workout is as follows:

Single arm db lat raise 2x15, 1x13
Db seated Y raise 3x8
db shoulder press 2x10, 1x13
Military press 2x8, 1x5
Single arm Shoulder press machine 3x10
Single arm preacher curl 2x8, 1x10
Tri rope push down 3x12
Single arm tri extension 3x13
Ezy bar cable curls 3x8
Face pulls 3x15

Food Macros
P 170
C 590
F45
Slight rise in total cals by pushing up carbs by 40.
Weekly blood pressure 115/71 bpm 59

 

[shaunc7]

Hey all.

Todays workout is as follows:

Donkey calf raises 3x20
Tib raise bw 3x amrap
Glute kickback machine 3x20
Deadlift 3x4
reverse Atg split squats 3x15
Hip adduction machine 3x15
Back ext 3x15
Seated ham curls 3x10

Food Macros
P170
C590
F45

My weight has settled back out after the holidays which is nice, took about 5days.

 

[seventies voodoojuice]

Hey all.

Todays workout is as follows:

Donkey calf raises 3x20
Tib raise bw 3x amrap
Glute kickback machine 3x20
Deadlift 3x4
reverse Atg split squats 3x15
Hip adduction machine 3x15
Back ext 3x15
Seated ham curls 3x10

Food Macros
P170
C590
F45

My weight has settled back out after the holidays which is nice, took about 5days.

Awesome stuff bro,looking forward to using some cable machines when I get to the gym.

 

[shaunc7]

Awesome stuff bro,looking forward to using some cable machines when I get to the gym.

Sweet as dude, where you been workout out? Do they usually not have cable machines?

 

[seventies voodoojuice]

Sweet as dude, where you been workout out? Do they usually not have cable machines?

Train at home,basic stuff but enough that's required.bench,squat rack,dip bar,pull up bar,t-bar.barbell plates and dumbbells/plates,kettle bell.
So a gym with all the fancy shit is going to be a nice change to some training,will still use my home gym and free weights at the gym,just add a few select machines.
Cant beat compound exercises imo.awesome to bulk or add any size to any muscle group.all old school here bro.

 

[shaunc7]

Hey all.

Today I did something a little different and my lungs where busted up. I think I'll have to incorporate more hit sessions.

Hit workout 21:30 total time.

4 rounds:
500m row
20 deadlifts with 28kg KB each hand
20 wallballs 10kg
90m farmers carry 28kg KB each hand

Then went for a climb for about an hour.

Macros
P170
C590
F45

 

[shaunc7]

Train at home,basic stuff but enough that's required.bench,squat rack,dip bar,pull up bar,t-bar.barbell plates and dumbbells/plates,kettle bell.
So a gym with all the fancy shit is going to be a nice change to some training,will still use my home gym and free weights at the gym,just add a few select machines.
Cant beat compound exercises imo.awesome to bulk or add any size to any muscle group.all old school here bro.

Nice dude. Yeah I'? Just getting back into some compound movements again. I've been using so much machines and cables. Feels nice to get deads and squats back into the program. I'll prob get some bench in soon too.

 

[seventies voodoojuice]

Nice dude. Yeah I'? Just getting back into some compound movements again. I've been using so much machines and cables. Feels nice to get deads and squats back into the program. I'll prob get some bench in soon too.

Definitely do that bro,compound exercises and free weights are the foundation of body building imo,using all those stabiliser muscles etc to control the weight,I believe machines,not all but most,are good for finisher exercises,just to give precise symmetry and definition.good for some lagging muscles that need that extra push.

 

[shaunc7]

Definitely do that bro,compound exercises and free weights are the foundation of body building imo,using all those stabiliser muscles etc to control the weight,I believe machines,not all but most,are good for finisher exercises,just to give precise symmetry and definition.good for some lagging muscles that need that extra push.

Sweet as dude, thanks heaps, I'll adjust some programming.
Cheers

 

[shaunc7]

Hey all.
Todays workout is as follows:

Single leg lying ham curls 3x10
Leg ext 3x10
Bb squats 3x10
45 leg press 1x20, 2x10
Back ext 3x10
Hip adduction 3x15
Standing calf raise 3x10


Food Macros
P170
C590
F45

Got a tiny run in today before my knee didn't want to play the game anymore.
Also went for a climb for about an hour.

 

[shaunc7]

Hey all.

Today workout is as follows:

Seated lat raise thumbs up 3x12
Chest supported lat raise 3x12
Flat machine chest press 2x10, 1x15
Low incline db press 2x10, 1x15
Neutral grip seated row 3x15
Mag grip lat pulldown 3x12
Bw pull-ups 3xamrap
Lat raise machine 3x15

Food Macros
P170
C590
F45

I'm over this program, can't wait to change things up abit, but still got a about two more months, but I might change it in about month.
It's getting very stale.

 

[seventies voodoojuice]

Hey all.
Todays workout is as follows:

Single leg lying ham curls 3x10
Leg ext 3x10
Bb squats 3x10
45 leg press 1x20, 2x10
Back ext 3x10
Hip adduction 3x15
Standing calf raise 3x10


Food Macros
P170
C590
F45

Got a tiny run in today before my knee didn't want to play the game anymore.
Also went for a climb for about an hour.

I would scrap the running and swap it out for bicycle rides,saves your joints in the long term.