[pickle]

day 2 chest and tris

flat bench barbell
48.5kgs 10reps (warm up)
88.5kgs 4 reps (warm up)
110kgs 6 reps +1 forced
120kgs 2 reps +2 forced
120kgs 2 reps +1 forced
100kgs 5 reps +2 forced

Incling bench barbell
100kgs 2 reps +2 forced
100kgs 2 reps +1 forced
80kgs 6 reps 70kgs 2 reps

Incline dumbell bench
35kgs 6 reps + 1 forced
35kgs 3 reps +3 forced
30kgs 5 reps +1 forced

Skull crushers
48kg 9 reps + 2 forced
58 kgs 4 reps + 2 forced
58kgs 3 reps + 2 forced

Close grip bench
70kgs 5 reps
70kgs 4 reps +2 forced
70kgs 3 reps + 2 forced

day 3 of 75 was a rest day
day 4 of 75 is today! Im gonna do legs and shoulders. But no squatting!
Ill probably do leg press,calf raise, seated military press and rear raise.

[MaKaVeLi]

you looked awesome at your contest and I hope you find better luck in the up and coming one. I know the weights have dropped off a bit but they're dam good considering...

[TrueOutlaw]

good work bro

[Q80_MuscleHed]

i'm a fan of u man :) .. good luck with ur next contest .. and crack some heavy ass wieghts :)

[Rocky]

Good heavy sessions man! Some respectable weight indeed! Keep it up bro!

[pickle]

cheers everyone

seems my last post didnt go so here it is again.

standing push press behind the neck.
50 kilos by 12
70 kilos by 4 (decided my lower back was bad and had to do something else, switched to smith machine)
70 kilos by 8, 4-5 second negative
90 kilos by 6, forced positives 4-5 second negatives
90 kilos by 2 70kg by 5 forced positives, 4-5 second negative
seated pump set 30 kilos by 10

rear raise
10kgs by 15
12 1/2 kgs by 11
15 by 8 + 2 forced

5 minutes on bike interval

leg press
200kg warm up

partials
320 kg by 12 warm up
400 by 6 warm up
420 by 12
450 by 12
480kgs by 10

calf press
420 by 8
390 by 12
390 by 11
350 by 11

felt pretty good. I gotta start doing leg presses instead of squats. My girlfriend thinks i have something wrong with my lower back thats throwing out my symmetry as well. I.e she was giving me a massage and showed me that my chest was probably an inch fuller on the left side and my back was at least an inch fuller on the left side compared to right side as well all the way up and down! so this coupled with lower back pain. I gotta see a physio. Ive been stretching more intently lately to try and remedy things but yeah...

[Amped]

Good job man,, just wanted to say I admire your determination and balls to get up on the stage. Thanx for the confidence.

[pickle]

8:45 200 grams of oats, 30 grams of whey, 300 mls of vanilla soy = about 100 carbs (fibrous oats) about 30 grams of protein 4 grams fat

9:25 water with creatine.

9:30 bike ride to the gym.

9:50 Workout
2 sports powerade self mixed drink. 60 carbs
all body speed
jump squats 50 kilos by 12. superset with
stiff leg deadlifts 60 kilos by 12. 3 sets each
seated calf raise 3 sets of 60 pounds 20 reps
20 minutes of leg and lower back stretching.

10:30
100 pushups (took 5 sets)
50 chinups (took 6 sets)
rotator cuffs 7 kilos 3 sets of 20
tricep rope pushdowns, hammer curls, rear cable flys tri set 3 sets of 15
seated row 80 pounds 3 sets of 15

10 minutes of stretching
11:15 bike ride home

11:30 Max weight gainer shake with vanilla soy. leftover oats from breakfast
35 grams protein , 60 grams carbs, 4 grams of fat

1:45 200 grams of kangaroo 1 whole potatoe.
50 grams carbs , 48 grams protein.

3:15 Dha fish oils 10ml

3:45 next meal ? ¿ ? ¿

5:45 another meal ¿ ? ¿

8:00pm some protein with fat no carb meal

10:00pm maybe some nuts or a water low carb whey.

[TrueOutlaw]

good leg press bro and calf work becarful w/ the lower back man keep us posted on what the doc says. cool to see u posting ur diet too man................keep up the hard work pickle

[Rocky]

Good sessions man! Hope the physio is positive regarding your lower back!

[Q80_MuscleHed]

nice session brother :) .. keep it up

[pickle]

I haven't got into the physio yet. But its so obvious whats wrong and im stupid for this.

deadlifts!

I've fallen into the same practice.

right hand with a supinated grip and left hand pronated. I havent alternated grips for months ! and its ended up closing off the development of the right side of my back so ofcourse when i lie down for a bench my more developed left back brings my left chest up higher so my left chest is more developed as well(but chest is far less exagerated then difference in my back cause i have done a lot of chest dumbells for my last contest prep) I am going to grip the other way now for sure. For at least a while and then ill go back into alternating grips! I just fell into a habbit because my right hand grip was always superior not realising it might effect my growth but it makes so much sense!. Today is deadlift day and my back is in bad way but i will try to train it with left hand supinated right hand pronated and see how the pain goes.



edit: This would explain why my right leg is more muscular as well.

i have used the same grip on stiff legs as well! evil!

p.s im reluctant to see a physio cause the last one i saw told me i should never play rugby again because of my compressed neck. lololol thats what started me on bodybuilding. so this may or may not explain my need to fix my lower back myself.

in summary~ my problem in lower back pain lies from a more developed left side as consequence of not alternating my grips on deadlifts coupled with not enough focus on lower back stretching... I hope :P

[Rocky]

I hope adjusting your grip sorts the problem out man! Stay safe! Amazing how that one factor has such an effect on your body! Good luck bro!