[pickle]

cheers rocko. I love the shit u do tho. reverse pyrimids i always forget to try when i should be into them.

Weak point training Lower back/calves

YEAAAAAAAH BUDDY

deadlifts
60 kilos 12 reps
100 kilos 10 reps
140 kilos 10 reps
170 kilos 6 reps
190 kilos 2 reps
215 kilos 1 rep P.B COUNT IT BABY.

1 legged calf raise
50 kilos dumbell 3 sets of 15.

thats all i trained today. Im down to 99 kilos and my deadlifts are still going up. COUNT IT!

[MaKaVeLi]

nice lifts on deadlifts man!

[Rocky]

Full blown bro! Nice one!

[pickle]

New contest splitt starting today

Day 1 chest/back/abs
Goal:- to develop Upper chest mass/ Back width/ abdominal musculature

Walking in the morning at least half an hour

Incline Smith machine bench press superset with Widegrip pulldown or chinup 4-5 sets 15-6 repetitions
Incline Dumbell bench press superset with Dumbell pullover 4-5 sets of 15-6 repetitions
Incline dumbell fly with Close grip pulldowns to the front 4-5 sets of 15-6 repetions
Cable crossovers supersetted with seated back rear cables 3 sets of 15-20 repetitions
Weighted Knee raises 4 sets 20-15 repetitions
Floor crunches 4 sets failure
A bit over an hour. Gunning for less time.

Bike riding in the evening at least half an hour

Day 2 amShoulders pmBIs/tris
Goal:- to Develop shoulder width outer bicep and tricep volume.
a.m
Dumbell side raise Giant sets. 5 sets of 37-18 repetitions
Seated dumbell press. 4 sets of 12-6 reps
Lying incline raise. 3 sets of 12-8 reps
Front raise. 3 sets of 12-8 reps.
< an hour

p.m
lying Tricep extension 4 sets of 12-4 repetitions
Tricep pushdown 4 sets of 12-8 repetitions
1 arm dumbell over head 4 sets of 12-8 repetitions
Close grip barbell cheat curls 4 sets of 12-6 repetitions
Close grip preacher curls 4 sets of 12-8 repetitions
High cable crossover arm curls 4 sets of 15-10 repetitions
A bit over an hour.

Riding in the evening for at least half an hour

Day 3 Legs/calves
Goal: Quadricept definition. Seperation. calf mass and defition

Walking in the morning for at least half an hour

Front smith machine squats 5 sets 25-6 repetitions
Leg extension 3 sets of 25-15 repetitions
sissy squats 3 sets failure
Walking barbell lunges 5 sets failure
Seated and standing calf raise super set 5 sets 25-15 repetitions.


Walking in the evening for at least half an hour

Day 4 Chest/back/abs
Goal:- to develop Middle chest/ Back thickness and lower back/ abdominal musculature.
Walking in the morning for at least half an hour

Chest press superset with Deadlifts 5 sets 12-6 reps for chest 10-2 reps for deadlifts
Flat dumbell bench press superset with Bent over barbell rows 5 sets of 12-6 repetitions
Flat dumbell fly superset with cable rows 5 sets of 12-8 repetitions.
Hyper extensions superset with floor crunches. 4 sets of 15 repetitions
Rope crunches to each side 4 sets of 15 repetitions.

A bit over an hour. Gunning for less time.

Riding in the evening for at least half an hour

Day 5 Shoulders AM Bis/tris PM
Goal:- To build the rear deltoid bicep peak and tricep volume.
a.m
Rear deltoid bent over seated fly. 5 sets of 15-8 repetitions
Behind the neck barbell push press. 5 sets of 12-4 repetitions.
Dumbell shrugs 5 sets of 15-10 repetitions.
<40 minutes
p.m
Tricep pushdown 4 sets of 12-4 repetitions
2 arm dumbell overhead 4 sets of 12-8 repetitions
1 arm dumbell over head 4 sets of 12-8 repetitions
Preacher curls 4 sets of 12-6 repetitions
Standing dumbell curls 4 sets of 12-8 repetitions
Concentration curls 4 sets of 15-10 repetitions
A bit over an hour. Gunning for less time.


Riding in the evening for at least half an hour

Day 6 Weakpoint training calves/forearms/lowerback/abs etc.
Instinct training~
Goal:- To work on obvious weakness.
Walking in the morning for at least half an hour
Training for about 40 minutes
Riding in the evening for at least half an hour

Day 7 Legs,calves
Goal:-Seperation. Hamstring glute definition.
Walking in the morning for at least half an hour

High feet leg press 5 sets 20-15 repitions
Leg curl 5 sets 5 sets of 20-15 repetitions
Walking dumbell lunge 5 sets failure
1 legged dumbell calf raise superset with seated calf raise 5 sets 25-15 repititions.
A bit over an hour. Gunning for faster.

Riding in the evening for at least half an hour

repeat training cycle

[pickle]

just finished my late night ride 35 minutes
so so boring and ive got a corked thigh so not the smartest thing in the world ill ever do. haha.

[Rocky]

Looks like you've got that mapped out pretty specifically. Good luck with it!
How's it going with that nutritionist girl of yours?

[pickle]

bad light



good light

Im back home now and the nutritionist girl is back to sydney for a while! I may not see her again! It was magic with her tho and I hope she doesn't forget me!

I had the most terrible session yesterday. Mainly... trying to deadlift at home. Im so used to the bar at Armidale I had my grip mapped out on certain grooves on the bar and now Im confronted with a knew bar thinner weights (so closer to the floor kjlsAJDSAHJSD) it messed my mind up heaps. Usually id get 170 for 6 reps easy i did 170 for 3 reps. Grip was definately wrong. I need to figure it out come next session. Everything else back was off that day as well. Great chest session though. really felt every dumbell press

[Rocky]

Chest is coming on real good man!

I'm sure she won't forget you...no matter how hard she tries! Ha ha!

[pickle]

I havnt posted for a while
low down is Ive been walking most days today for instance 40 minutes after training and 40 minutes tonight trying to wip my old dog into shape.
todays workout was hamstrings
high feet 5 sets of horizontal leg press
100 pounds 30 reps
200 pounds 25 reps
300 pounds 25 reps
500 pounds 25 reps
Stiff legged deadlift
80 kilos 25 reps
switched to standing on a box for bigger stretch
110 kilos for 12 reps
130 kilos for 8 reps
140 kilos for 7 reps
Hamstring curls
20 kilos 15 reps
40 kilos 15 reps
30 kilos 15 reps
20 kilos 15 reps
Dumbell stationary lunges
35 pound dumbells failure
40 pound dumbells failure
30 pound dumbells failure
30 pound dumbells failure

Day befor that was weak point training
started with forearm superset
palms away wrist curl supersetted with palms facing wrist curl
45 pound 15 reps,15 reps
55 pound 15 reps,15 reps
65 pounds 6 reps 55 pounds 6 reps 45 pounds failure. 65 pounds 15 reps (palms facing)

did 25 minutes of walking or light jogging

Calves superset
Standing and seated calf raise
4 sets of 15-25/15 reps using weight between 150-200 kilos and 120-150 pounds

20 minutes of walking
floor crunches 3 sets of 15
10 minutes of walking.

finished the day with 30-40 minute walk as well.

[pickle]

weaknesses my cardio sessions have to be longer and less intense.

strengths box stiff legged deadlifts are the best for my long legs. Really felt them.
my legs are slowly becoming more and more defined i just need to get a tan and remove all my hair like a bike rider. If only I was short so my near 30 inch thighs would look impressive.

Heres a semi relaxed shot.

[Rocky]

You are coming on REALLY good. Legs look superb - even though they are long. Getting some real good thickness boy!
Bastard!!!

[pickle]

yesterday was shoulders a.m
bis tris superset p.m
walking in the p.m as well

A.M
Giant set side raises.
20 pounds 15 reps 25 pounds 12 reps 30 pounds 10 reps
25 pounds 12 reps 30 pounds 10 reps 35 pounds 8 reps
30 pounds 10 reps 35 pounds 8 reps 40 pounds 6 reps
35 pounds 8 reps 40 pounds 6 reps 45 pounds 4 reps

Shoulder presses dumbells
65 pounds for 12
70 pounds for 10
75 pounds for 10
95 pounds for 6 (assisted)
55 pounds for 12

Lying incline bench side raise
3 sets of 10 each arm 25 pounds.

Front raise
3 sets of 8 each arm with 55 pounds.

P.M Bis/tris
5 sets of tricep pushdown 20-12 reps (decided this was sucking started supersetting with barbell curls in pump set of tri pushdown)
6 sets of barbell curls halfway up 15-8 reps supersetted with lying tricep extension 4 sets.
1 set of 1 arm cable pushdowns 20 reps supersetted with cable curl 20 reps
4 sets of 1 arm dumbell overheads 15-10reps supersetted with preacher machine curls 15-10reps
4 sets of high cable curls 20-12 reps supersetted with rope tricep pushdown 18-6 reps.