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  1. #511
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    • phoenix arizona seminar date
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    Friday September 30 - Intensity Day
    Squat: 137.5kgx1 @ RPE 10 bad day for squats
    Bench: 98kgx2x3 @ RPE 10,10 PR
    Rack Pulls: 100kgx5
    Back Extension: 20kgx18,16,18,15,8
    Hanging Leg Raise: 3 sets

    May have to go down to doubles on bench next time for 99kg.

  2. #512
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    Monday November 9 -Men's Physique Prep Day 1

    Squat:
    110kgx3x8 @ RPE 8,7,7.5
    115kgx8 @ RPE 10
    112.5kgx8 @ RPE 9.5

    Bench:
    75kgx8 @ 7
    79kgx8 @ 7.5
    81kgx8 @ 9
    77kgx7.5 @ 10 didn't rest long enough possibly
    72.5kgx8 @ 9.5

    Lever Row:
    55kgx12 @ 6.5
    60kgx12 @ 7
    60kgx12 @ 6.5 and 10 left side
    60kgx12 @ ?

    10 min circuit of biceps/triceps/Laterals

    So the start of the men's Physique Prep begins! The volume on this new program is much higher than I'm used to so it will take a while until my body becomes accustomed to it.

  3. #513
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    Quote Originally Posted by Lion Heart View Post
    Monday November 9 -Men's Physique Prep Day 1

    Squat:
    110kgx3x8 @ RPE 8,7,7.5
    115kgx8 @ RPE 10
    112.5kgx8 @ RPE 9.5

    Bench:
    75kgx8 @ 7
    79kgx8 @ 7.5
    81kgx8 @ 9
    77kgx7.5 @ 10 didn't rest long enough possibly
    72.5kgx8 @ 9.5

    Lever Row:
    55kgx12 @ 6.5
    60kgx12 @ 7
    60kgx12 @ 6.5 and 10 left side
    60kgx12 @ ?

    10 min circuit of biceps/triceps/Laterals

    So the start of the men's Physique Prep begins! The volume on this new program is much higher than I'm used to so it will take a while until my body becomes accustomed to it.
    Cutting? You missing those carbs yet? :P

  4. #514
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    Quote Originally Posted by Strength_Power_Progress View Post
    Cutting? You missing those carbs yet? :P
    I'm on the same calories with the ridiculous amount of carbs still. Jordan has increased my volume and got me doing 2x HIIT sessions a week which he says will burn calories and start the initial weigh loss. We will see though...

  5. #515
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    Quote Originally Posted by Lion Heart View Post
    I'm on the same calories with the ridiculous amount of carbs still. Jordan has increased my volume and got me doing 2x HIIT sessions a week which he says will burn calories and start the initial weigh loss. We will see though...
    Ahh yes! The good old phantom "do more" effect. This is why out of shape people initially lose a bit of weight just from training or exercise alone and not changing their eating habits. Of course, once you've adapted to that, you're fucked and thus need to lower calories.

    Somehow, I was under, but not significantly last week, I've dropped to 84.7kg these past couple of days. I am feeling pretty shitty, I'm hypothesising it's the cigarette cessation and maybe some repair process going on. I have been coughing up gunk at different periods throughout the last several days. Strength has taken a bit of a hit in the last 10 days or so. I could have AIDS.. But that's unlikely, given my complete lack of a sex life, and I'm not popular enough to get in about the recreational drug scene! :P

  6. #516
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    Wednesday November 11 - Men's Physique Prep

    Press: 60kgx3 @ 6.5, 65kgx3 @ 7.5, 67kgx3 @ 7.5, 69kgx2 @ 10, 65kgx3 @ 7

    Paused Squat: 60kgx4 @ 6.5, 70kgx4 @ 7, 80kgx2x4 @ 8,8

    Leg Curls: 60kgx8, 65kgx2x8

    Hanging Leg Raises: 20, 11, 8

  7. #517
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    Thursday November 12
    C2 rower 7x rounds 20s on: 120s off

  8. #518
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    Friday November 13 - Mens Physique Prep

    Paused Bench: 70kgx4 @ 7, 77.5x4 @ 6.5 , 82.5x4 @ 7, 87.5x4 @ 9, 85x4 @ 9, 82.5x 4 @ 7.5 , 84x4 @ 9

    Squat:100x4 @ 7.5, 110x4 @ 9.5, 105x4 @ 7.5, 110x4 @ 9, 110x4 @ 9

    Rack Pull: 200x4 @ 9, 190x4 @ 9, 190x4 @ 8.5

    Biceps/triceps/Lateral raises 10 mins circuit

    Calves

    Squats weight was a lot less than i could normally handle at this rep range but my body will still be trying to get used to the volume so it's no biggie.

  9. #519
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    Quote Originally Posted by Strength_Power_Progress View Post
    Ahh yes! The good old phantom "do more" effect. This is why out of shape people initially lose a bit of weight just from training or exercise alone and not changing their eating habits. Of course, once you've adapted to that, you're fucked and thus need to lower calories.

    Somehow, I was under, but not significantly last week, I've dropped to 84.7kg these past couple of days. I am feeling pretty shitty, I'm hypothesising it's the cigarette cessation and maybe some repair process going on. I have been coughing up gunk at different periods throughout the last several days. Strength has taken a bit of a hit in the last 10 days or so. I could have AIDS.. But that's unlikely, given my complete lack of a sex life, and I'm not popular enough to get in about the recreational drug scene! :P
    Aye I don't think the weight loss will last very long on the calories I'm on. I think I had to decrease my calories to 2700 to get down to 80kg last time.

    I'm sure itsjust the lack of cigarettes and nothing more serious! Sorry to hear you're not feeling great at the moment. I hope you're better soon and back to training 100%.

  10. #520
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    starting strength nutrition camp
    Monday 16 November

    Bench
    80x8 @ 7/6.5
    84x8 @ 9
    82.5x8/9? @ 8
    82.5x8 @ 9.5
    79x8 @ 7.5
    79x8 @ 9
    75x8 @ 9

    Squat
    100x8 @ 10
    100x8 @ 7
    110x8 @ 8
    110x8 @ 8.5
    110x8 @ 7.5/8
    110x8 @ 8.5

    Lever Row
    60x12 @ 7
    65x12 @ 8
    65x12 @ 8
    62.5x12 @ 8

    10 min circuit of arms and Laterals
    Calf Raises


    Tuesday 14 November

    10 min Pullups 8, 6, 4, 4, 2.5, 3, 3, 1

    10 min Hanging Leg Raises
    Last edited by Lion Heart; 11-21-2015 at 05:06 PM.

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