L33SH

05/05/14 Squat 20kg x 10 40kg x 10 50kg x 5 60kg x 1 62.5kg x 1 50kg x 10 40kg x 10 40kg x 10 Pause Squat 40kg x 5 Lat Pulldown 30kg x 10 40kg x 10 45kg x 10 50kg x 10 55kg x 7 60kg x 3 65kg x 1 Seated Row (cable) 30kg x 10 35kg x 10 40kg x 10 45kg x 5 50kg x 4 55kg x 2 Captains Chair 40 30 30

no? just confused

hmmm, I'm pretty confused

Why does James have more muscle and is stronger after a year? Why does DC have the best chance at building strength? I go to a powerlifting gym and the guys I talk to there are on 5/3/1 or 5x5 program.

Wow Boz that's pretty strong well done!

03/05/14 Squat 20kg x 100 Lat Pulldown 30kg x 50 Deadlift 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 Bench Press 20kg x 50 Captains Chair 40 30 30 Plus an hour hitt cardio

I'd be substituting the fruit salad for 2 bananas, they have less simple sugars than fruit and more protein and calcium well as potassium, lectin and Vitamin B6. Also have a protein shake 2 to 3 hours before training. Listen to some raw, energy pumping music on the way to the gym and at the gym (I like RATM, System of a down, Korn, Eminem, Bring me the Horizon) When I'm at the gym I have a specific goal that I need to achieve such as an extra 2.5kg on my last 1RM or more reps on a set; this helps stay focused and gives my session purpose, which assists in feeling energetic. What you do after training is just as important for the next session, magnesium, protein shake, protein / carb rich meal, sleep

Lol Matthew you douche

I'm going that way then.

gym thread that way ------>

Well I had the mindset that more is more... now I have the mindset that less and compound movements are more

2 hours, now I do 1 hour

I do about an hour less in the gym each session now, also 4 less exercises each session than I was doing a year ago and I am stronger these days

awesome news:)

01/05/14 Deadlift 60kg x 10 80kg x 5 100kg x 1 110kg x 1 80kg x 10 80kg x 10 Bench Press 20kg x 10 30kg x 5 40kg x 3 47.5kg x 1 40kg x 7 Bicep Curl 10kg x 10 15kg x 10 20kg x 5 20kg x 5 20kg x 3 Push-ups 20 Ab work

I've been selected to trial Bulk Nutrients newest up and coming product - pre workout NO3X This product has been designed to maximise “pump” while getting the largest legal stimulant kick possible. Will let you know what I think

Yeah it started doing it at 50kg last night which isn't that heavy for me, but yeah the 60kg was bad it was making my whole body lean to the left as I was coming up. My knee is fine going down, it's as I come back up that it bends in and it's only the right knee, so therefore it's my left leg predominantly the adductor that is weak? I was wondering if just doing leg extension, leg curls and lunges on the left leg would help at all

Yes they do, I have about a shoulder width stance also.

Yes but at the expense of technique... I have this issue with my right knee bending in as I'm coming up from the squat, was particularly bad tonight.. The 60's were shocking

28/04/14 Squat 20kg x 10 40kg x 10 50kg x 5 60kg x 3 50kg x 5 40kg x 10 40kg x 10 Pause Squat 40kg x 5 35kg x 5 Lat Pulldown 30kg x 10 35kg x 10 40kg x 10 45kg x 10 50kg x 10 55kg x 5 60kg x 1 Seated Row (cable) 30kg x 10 35kg x 10 40kg x 10 45kg x 5 Pull-ups 2 2 1 Captains Chair 30 30 20 20 20 Decline Ab Crunch with 5kg plate 10 10 10 5 10 min rowing machine

what about me

Happy birfday Birds

Thanks Birds and thanks for all your help.. Might be kicking your arse on deads soon

25/04/14 Deadlift 60kg x 10 80kg x 5 100kg x 1 110kg x 1 80kg x 10 Bench Press 20kg x 10 30kg x 5 40kg x 2 47.5kg x 1 40kg x 7 Captains Chair 30 30 20 20 Bicep Curl 15kg x 10 15kg x 10 15kg x 10

I kicked Birds arse at battleships and bowling