agree with the lads, go for the surgery..

On a lighter note, maybe you could spend this time improving your bench press!!! LOL

ash fletcher wrote:On a lighter note, maybe you could spend this time improving your bench press!!! LOL

LOL

ash fletcher wrote:On a lighter note, maybe you could spend this time improving your bench press!!! LOL

Good point!

lol, you think i havnt already thought about this?

Voume/loading - Week 2 - session 1

5 minute warmup on tread.

Squat

bar x 10
60 x 5
100 x 5
140 x 5
157.5 x 5
157.5 x 5
157.5 x 5
157.5 x 5
157.5 x 5

Felt strong after a few days rest, all reps and sets comfortable and fast.

Bench

bar x 10
30 x 5
40 x 5
55 x 5
62.5 x 5
70 x 5
77.5 x 5
85 x 5

Again, straight forward. Although feel like i've bruised a rib, not today, but the weight of the bar was causing some minor pain.

Pendlay row

bar x 10
40 x 10
60 x 5
70 x 5
75 x 5
85 x 5
93.5 x 5

Out of all the exercises, this is feeling the easiest. every rep flew up.

SLDLs new

bar x 8
60 x 8
100 x 8 - nice n easy

leg raises

8
+8 x 8
+15 x 8 - PB - tough

Cardio

Treadmill - hills - level 11 - 11kmph - 10 minutes - PB

this was very tough, last 3 minutes was a struggle to stop myself puking!

Nice session, certainly cheered me up after the day i've had and it was good/strangely reassuring to feel nice and strong...plus the endorphins make you feel super healthy, almost invunerable!

Very nice cardio K-dawg.

I need to get my cute little hiney in gear...

I love the cardio, granted it's painful, but it's so worth it! im 104.6 atm and thats in the evening. I'll weigh myself tomorrow morning after dual excretion. Definitely lost some though and im on my way to sub 100kgs!

Karlos wrote:I love the cardio, granted it's painful, but it's so worth it! im 104.6 atm and thats in the evening. I'll weigh myself tomorrow morning after dual excretion. Definitely lost some though and im on my way to sub 100kgs!

Cardio is all good and I can't wait to really up mine.

Your Squats are awesome and also have me in awe.

aww cheers, means alot coming from you mr row.

I like to keep my cardio either short and intense or interval style. I just will never do cardio for over 15 minutes. Not as many benefits as shorter stuff and lets face it a bloody boring waste of time!

I Just notice my journal is 'flaming' like a few others! how did that happen? Im going to assume it means that im hot stuff.

Karlos wrote:I Just notice my journal is 'flaming' like a few others! how did that happen? Im going to assume it means that im hot stuff.

i want a flaming journal, know one loves me karl!

lol 'know one' you pube. babay, u knows me n stephy loves u. your journals just abit shit.

Pre dual excretion weight - 104.8kg
Post dual excretion weight - 103.2kg

1.6kg poop and pee weight! I think i remember seeing 107kg at my heaviest a few months ago. Im going to keep eating cleanly/low carb and doing my cardio to see if i can get down to 95kg! Tbh i'm lean atm,approx 13% bf with muscle definition popping up everywhere, so if i lose that much weight im pretty sure ill be reasonably cut and that will deserve some pics!

Good effort on the piss and poo. A big old clunk-click for sure

I like mixing Stead State with Plyo but that just what i'm used to I guess.

Good to see some ripped shirt lifter pics

its all about the shirt lifters!!!! lollll

Week 2 - session 2

squats raw

bar x 10
60 x 5
100 x 5
140 x 5 x 5

Nice easy weight today, but felt harder with no belt.

Deadlift raw

60 x 5
100 x 5
140 x 5
182.5 x 5 x 5

I'll be honest, this was brutal. 25 reps with 182.5kg is not so easy, each set gets tougher and tougher especially with the low rest times. Deadlifts feel pretty weak lately, next week and week 4 will really put up a challenge.

HC to PP

bar x 8
40 x 5
67.5 x 5 x 5

Was pretty tired after deadlifts,but i pushed through.

Pulldowns

35 x 8
50 x 5
70 x 5
90 x 5
60 x 15

Pulldowns are always pretty feeble at the end of these sessions, but happy aslong as i keep up the progress.

No cardio, brother had to be off and i wasn't at all bothered given the density of the work.

All in all, a tough session, but i was never going to fail any of the reps.

<boom> well done fanny chops!

Some tasty deadlift volume buddy.

Quality deadlifts, and the HC->PP were impressive seeing as they were done after all those deads. Certainly can't complain about the squatting either!

Looking good Karl, how's the knee?

Cheers all. Knee was absolutely fine richard, no pain or even slight discomfort. Started taking a glucosamine/msm/chondrotin combo yesterday.

Nice Deads Karlos. I find 1 set of 5x180kg bad enough so big up yourself for 5x5 @ 182.5kg

Cheers man, although i dont know why, you row that! freak.

Karlos wrote:Cheers man, although i dont know why, you row that! freak.

I don't know why either although since goin to ATG Squats my initial leg drive off the floor and speed has definately improved.

Started Box Squats last week too which may help. Stopping just below parallel which i think is ok?

I think oly squats are great for deadlifts, more so that pl and box squats. Trouble is oly squats aggrevate my knee, i would do them if i could. I've never done box squats, but just below parallel sounds right.

I've found my knees a lot better since doing Olly Squats but for more reps and a bit lighter.

Plyo is good for strengthen up knee joints. I'm determined to get you on them

ok alex, tomorrow!

Week 2 session 3

squat

DE warmup..
bar x 10
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3

working sets...
107.5 x 5
125 x 5
140 x 5
155 x 5
170 x 5

Phew, tough but nice. accumulative fatigue setting in

Bench

bar x 10
40 x 5
60 x 5
77.5 x 5 x 5

quite easy although some minor pain around inside of elbows/distal humerous.

pendlay row

bar x 10
40 x 6
60 x 5
85 x 5 x 5

All very easy.

decline CG bench NEW

bar x 10
40 x 8
60 x 8
80 x 8

felt nice

EZ curls

20 x 8
40 x 8
60 x 6

Cardio

hills..level 11 - 10.5kmph - 10 mins - PB!

Cardio was good today, not too hard and it was a pb!

Taking my cut up a notch now, i should be super fat efficient, so im going to reduce fat from 40g to 25-30g per meal. If i can get lean by the end of this and ~95kg (7 weeks to go) then i will lean bulk up to 100kg.