6 o'clock crew.

**ZackKnight** · 04-04-2008, 06:13 AM

ur pics look really dry and pretty vascular. looks good man

crazytomie · 04-04-2008, 06:55 AM

Rito fat test in, the old one is in bule, new one in red.
Time span of 28/1/08-4/4/08
Body fat:
Triceps: 4.5 4
subscap: 9.5 10
Chest: 3.5 6
illium: 5 5.5
Abs: 8 8
Thigh: 5.5 6
Total: 36 39
Total fat%. 4% 5.3%

Measurements:
Bicep:33 34
Chest: 103 101
Waist 77 77
hips: 94 94
Thigh: 50 51

Me being in a rush forgot to bring the old one so i just want him to check the chest measurment for me. Put on a bit of fat, which i kinda wanted to as i thought it was a bit low for tryin to put some muscle on. Couple of small improvments in the measurement which im happy with. Arrrwell Back to training and try to keep improving.

crazytomie · 04-04-2008, 07:11 AM

Cheers for the comment zack.
April 4/08, Friday.
7 outa 10.
Shoulders.
Seated Dumbell's
12-40kg, 12-42.5, 12-45kg tried 50kg but yea just kept coming down. 12-35kg to finsh off.
Barbell press
60kg-12, 70-10, 80-8, 80-8.
Lat's Raise/ Bent ova dumbell rasies.
12.5kg-15-12x2.
Triceps.
Skull Crushers
20kg-12, 30-12.
Dips squessing at the top to finsh off with a couple of rope's. Focusing more on the contraction of the tri en the weight.

Pretty good work out. Happy with the week in genral. The fat test is pretty much as i expected. Slow gains after so long training. At the moment weigh in just under 80 with still under 5% which was my goal so yay.

**mr_bhana** · 04-04-2008, 07:39 AM

Your a strong guy man! like the back WO, so are you still buking? you hot 80kg so what are your new goals lol

crazytomie · 04-04-2008, 07:55 AM

Yea mate, i find it really hard to bulk as nateral im very lean so im just focusin on muscle. If that makes sence. Bit harder but i Still wanna look good at the beach.

crazytomie · 04-07-2008, 07:32 AM

April 7th, Monday.
Legs.
7.5 outa 10.
Footnote: Good sessions considering i have a sprained wrist. Another reason why you shouldn't hit people. It can mess up your training. Strapped it up to the max and didnt effect legs thank god.
Squats:
20-60kg, 20-80kg, 20-100kg, 12-120kg, 140-8, 150-6. (150 is a pb, bit wooblie but still happy.) 30sec on level 10 30sec level 20 on the bike.
Squat machine:
3plts-15, 4lts-12, 5plts-10. Same as before on the bike.
Stiff deadlifts:
60kg-12, 70kg-12x2.
Leg curl's:
12-30kgx3 last one was a drop set.

Normally struggle to walk outta the gym after legs. Tonight this didnt happen. Just have to up the weight and anity. See how the wrist pulls up.

crazytomie · 04-08-2008, 06:49 AM

April 8th, Tuesday. Back.
6 outa 10.
Wrist still not up to a 100%. Pretty happy with the work out, winter is now almost here and it's getting bak to just the regulars again which is good. Means i can train in peace and take my time.
Chins. (20kgplate)
22-15-13.
Barbell rows.
12-80kg, 10-90kg, 8-110kg. Last sett was with over hand grip, others with under had.
Deadlifts.
100kg-12, 120kg-10, 150kg-6.
Wide palm in cable pulldown.
12-60kg. 10-75kg, 12-80kg.
Cable curls.
25-30kg, 15-25kg, 10-25kg.

Trying not to over train bie's let them grow. I find alot people train them to hard. The end on the day there only 2 little muscles. Not so many sets but really go for it in the ones you do do. Feel the burn.

Just the ideas behind the routine. Each to there own.

crazytomie · 04-08-2008, 07:01 AM

Will be hitting Left overs tommorw cant wait.

crazytomie · 04-10-2008, 07:25 AM

April 9th, Wedesday.
Shoulders.
5 outa 10.
Wrist a lot better but still not a 100%.
Anrold press.
27.5kg-12x2, 30kg-8, 27.5kg-10.
Military Press.
60-10, 70-8, 60-8.
Bent over dumbells.
17.5kg-10x3
Reverse Press.
60-12, 70-12x2, 60-10.
Side Raises Machine.
30kg-20x3.

Wrist felt fairly good. Good pump. Meals are going great. Sleep is good and im happy with the gym get quieter.

crazytomie · 04-10-2008, 07:31 AM

April 10th, Thrusday.
Left over's
7 outa 10.
Shrug machine.
4plts-15, 5plts-12, 5.5plts 10.
Barbell Shrug.
100kg-12, 140-10, 160-8, 170-8.

Seated calf rases machine.
50kg-20-20, x3.

Then went down stairs and did a circuit on the circuit weight room. Each for a mintune no break with 16 machines. Real good burn and hopfyl a bit sore tomorrow. Probly just go in and hit some abs tomorrow.

crazytomie · 04-11-2008, 10:25 PM

12th April, Friday
Abs.
Just went in for a bit of an ab workout and a bit of streching with a little cardio. The wrist is good i could train on it but rather give it the week end to make sure. Cant wait for chest on monday

crazytomie · 04-13-2008, 05:24 AM

Sunday April 13th.
Just went for a 5k road run. Couple of hills. felt pretty good. Cant wait to get into training tomorrow.