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  1. #1
    anything DTLV says supersedes my advice
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    ITT I Show you how to do it properly - Broscience free zone

    About time I got a log on here. I need to get back into the swing of things after relocated back home to England from the other side of the world. I've been slacking off so about time I stopped making excuse for not being perfect

    AGE:31
    Height 5'6"
    starting weight around 78KG
    best lifts B: 115KG S: 150KG D: 215KG

    I have been doing an upper/lower splits and variants of 5/3/1 for the past few years, but think i will struggle to make weights time for weights 4 times a week with other commitments. So looking at a full body/Upper/Lower or a FB/Push/Pull. Knowing me I will get frustrated and get back to doing a 4 day split! Lets see how we go!

    Todays workout

    FB

    Cleans
    60KG x 3 (x2)
    70KG x 0 - this was weird as I can normally do a lot more, but i haven't done these in a few months, so i need to work up again

    Squats
    60KG x 5 (x2)
    100KG x 5
    120KG x 5 (x3)

    felt a little weak today, so I will continue to work myself back up


    Incline Bench
    80KG x 5 (x3)
    supersetted with
    Yates Row
    80KG x 8 (x3)
    then

    Seated BB Press
    50KG x 5 (x3)
    ss/
    GHRs & Hamstring Curls


    A nice workout to get back in the swing of things and was pretty quick as i did it during work lunch time.

    oooooooooooooooooooooooSHHHH

  2. #2
    Getting HUGE!
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    Re: ITT I Show you how to do it properly - Broscience free zone

    Haha loving the log title!

    Some strong looking lifts there for getting back into the swing of things!

    How many calories do you eat? and will you be doing it all natural?

    I'll be following this as an example of how it's done mate

  3. #3
    anything DTLV says supersedes my advice
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    Re: ITT I Show you how to do it properly - Broscience free zone

    i've been a life time natty up until now. Not going to 'go enhanced' until i hit a brick wall, but I am starting to do some research there, just in case. I'm not going to count cals for the next few months. Just be sensible, eat good food choices and after september i will buckle down and maybe cut for a few month. I'm sure I will lose some fat with the intensity I train at

  4. #4
    Mr Olympia
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    Re: ITT I Show you how to do it properly - Broscience free zone

    i was gonna ask what your lifts were as you seem to know a thing or 2 , how long have you been training for ?

  5. #5
    'Train as heavy as possible, as often as possible, as fresh as possible'
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    Re: ITT I Show you how to do it properly - Broscience free zone

    Heya mate good to see a strong natty! You competed in PL? Nice seeing someone do some cleans too that's rare on here

    The only lift I have you on is squat which is surprising as you are only 5'6 () and you deadlift more than me lol are you a sumo puller?

  6. #6
    Getting HUGE!
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    Re: ITT I Show you how to do it properly - Broscience free zone

    Quote Originally Posted by simonthepieman View Post
    i've been a life time natty up until now. Not going to 'go enhanced' until i hit a brick wall, but I am starting to do some research there, just in case. I'm not going to count cals for the next few months. Just be sensible, eat good food choices and after september i will buckle down and maybe cut for a few month. I'm sure I will lose some fat with the intensity I train at
    Yeah i did months of research on aas and then I realised that i had better learn how to fvckin train properly and learn how to gain lean mass naturally before sticking a pin in my ass lol.

    Your bodyfat looks pretty low to me! Is your avi recent?

  7. #7
    anything DTLV says supersedes my advice
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    ITT I Show you how to do it properly - Broscience free zone

    I've put on a little more fat. As I've not been at a decent gym until today and staying with my folks who cook loads of awful **** which I can't resist. but the avi is a few months old

    I should have my own pad next month so no excuses then. When I prepare my own food I can cut easy. I will post my diet too and show the bros how easy it is cut with fun food and still drinking booze.

    I am really disappointed with my squat. I have scoliosis and mild lordosis which might be a factor. Either way, I must do better.

    I would like to hit a 2x BW squat and a 3 x BW deadlift before pinning, but we'll see. I think I will avoid heavy singles on the bench as it smashes my wrists.

    I pull sumo on low reps and conventional on high reps FYI

    Thanks for contributing guys.

  8. #8
    Getting HUGE!
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    Re: ITT I Show you how to do it properly - Broscience free zone

    Quote Originally Posted by simonthepieman View Post
    I will post my diet too and show the bros how easy it is cut with fun food and still drinking booze.
    Looking forward to this mate.

  9. #9
    anything DTLV says supersedes my advice
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    ITT I Show you how to do it properly - Broscience free zone

    I'm away from home so can't get use of my laptop. Can't be remember the ins and outs of last week finish, but in a nutshell I did one session boxing one session upper volume.

    Today's work out
    Squats 125kg x 5 (x3)
    Seated OHP 55kg x5 ( x3)
    Decline press 90 kg x 5 (x3)

    Then added in

    80kg x 8 front squats
    Some light tricep stuff

    Wasn't too tough

  10. #10
    anything DTLV says supersedes my advice
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    ITT I Show you how to do it properly - Broscience free zone

    Maybe I shouldn't have trained deadlifts after squats.

    Only managed 3 at 160 which was rubbish.
    Under hand rows 80kg x3 x5
    Pull ups 4 x8
    Some curls too

  11. #11
    anything DTLV says supersedes my advice
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    ITT I Show you how to do it properly - Broscience free zone

    Okay. In new house. Commute is cut in half. Now let's cut my fat in half.

    DECLINE BENCH
    80 x 5
    90 x 5
    95x 5
    97.5 x5

    MACHINE SHOULDER PRESS
    did about 6 sets working up to70 x10

    All the previous were SS with a type of pull up pull down NTF

    CGBP 60 x 8,8,7

    Then some more chins and dips BW10/10 x2

    Now having a nice 2k walk home whilst the girl cooks a chilli.

    Only 1,2k cals so far today. Including fruit pastilles pre work out. Will fall short on protein macros tonight, but I'll make up for it tomorrow

  12. #12
    Getting HUGE!
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    Re: ITT I Show you how to do it properly - Broscience free zone

    I can't wait to see what sorts of things you eat doing this mate Maybe get some ideas from it lol.

    Any idea of your starting bodyfat etc? And what's your target?

  13. #13
    anything DTLV says supersedes my advice
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    ITT I Show you how to do it properly - Broscience free zone

    So I finished on about 2k cals including red wine, cheese,WHITE rice, fruit pastilles and beef. Not all in one meal though.

    I also had blueberries, cartots, raspberries, oats and whey.

    I'm probably at 14% bf maybe a little less. I'm at 78-78.5kg do will aim for 75kg, and 10%ish which would be my lowest weigh for a long time. I would like to hit a double BW squat and triple BW DL Before i consider the dark side and lean bulk

  14. #14
    anything DTLV says supersedes my advice
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    ITT I Show you how to do it properly - Broscience free zone

    I also would guess walking and cycling accounted for 300 cals burnt. So a net of 1700ish cals.

    I never include lifting in calorie estimates

  15. #15
    Getting HUGE!
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    Re: ITT I Show you how to do it properly - Broscience free zone

    Lol It would've been one pretty fvcked up meal to have all come together!

    I'd be starving on 2000cals though. At nearly 3000 i'm still hungry

    Triple BW deadlift will be more than worthy of a move to the darkside. Some guys can't even get near that on aas from what i can see!
    Last edited by bigtommay; 10-09-2012 at 11:56 PM.

 

 
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