[Triv]

LEGS today looked like this —

Standing Calves 1 x 12-15 5 count ecc + 15 count stretch

Lying DB curls 1RP x 15-20 + ISO

Safety Bar Squats 2 x 10-12, 1 x 20 —- Probably added a bit more than I should have an bailed 1 rep early due to core failing. Target was 150kg for 10…got 9. Should have tried 147.5kg.

Leg extensions 1 x 15 3 count ecc + 2 count contraction

Stretch

Overall very happy cuz I smoked the rest

[Triv]

PULL day today looked like this —-

Assisted Chins 1RP x 18-20 + ISO 4 count ecc

Rack Deads 1 x 6-8, 1 x 12-15

Stretch

Alt DB Curls 1RP x 12-15 3 count ecc

EZY preacher curls 1 x 12-14 4 count ecc 2 count pause

Pinwheel curls 2 x 12-15 3 count ecc

Fantastic workout today and killed the logbook with good quality!

Triv

[Triv]

PUSH day today and it was FUCKING BRILLIANT.

Incline Hammer Press 1RP x 11-15 + ISO 4 count ecc

Machine Fly 1 x 10-12 pause and stretch and hold

Stretch

Seated Pin loaded Strive Shoulder Press 1RP x 11-15 + ISO 4 count ecc

Machine side laterals 1 x 10 + 20 partials + 30s ISO

Stretch

Deadstop EZY bar extensions 1RP x 25-30

Dips 1RP x 25-30 pause at stretch 3 count ecc 1 count pause

Stretch

Smoked my previous numbers on the rotation and I attribute this to the nice bump up in calories on my HIGH days.

Triv

[Triv]

Diet update…

So over the past 3 or so weeks my weight had not changed at all really…maybe 2-300 grams on the weekly check in days. I did however continue to get stronger and looked leaner, harder and kinda full. Regardless we made a bump up on my HIGH days by 100grams across the day. I have 3 HIGH days a week so this will certainly add up well. I’m already looking better after 1 HIGH day at this new amount.

I have contemplated adding a touch more volume to this DC program BUT my boy who wrote it for me re assured me that it’s plenty and to simply aim to get strong as fuck at what I am doing…having NEVER done this to the T I will follow the plan and not mess around.

T

[Triv]

Bit late of the log update.

PULL day the other day looked like this —

Rack Chins 1RP x 15-20 + ISO 4 count ecc

Deadlifts 1×5-8, 1×9-12

Stretch

Preacher machine curls 1RPx20-25 + ISO 4 count ecc

Preacher EZY bar curls 1×12-14 4count ecc+2count pause

DB Hammer curls 2×12-15 3count ecc

Stretch.

TODAY LEG day looked like this —

Leg press Calves 1×12 5 count ecc + 15 count stretch

Seated Leg curls 1RPx15-20 + 25 partials 4 count ecc

Leg Presses 1×6-10, 1×20 3count ecc, 2count pause

Smith Squats 1×10-12, 1×18-20 3count ecc, 2count pause

Stretch

[Triv]

PUSH day today looked like this —

45deg Incline Smith 1RP x 11-15 + ISO 4count ecc ………..Bombed out a little of this with no progress BUT I moved to a false grip so unsure if this played with things PLUS I feel I rushed my warm up cuz I was running late.

Machine fly 1×10 2count hold and stretch….smoked this

30deg Incline DB Stretch

Smith Shoulder Press 1RP x 11-15 + ISO 4count ecc

Machine Side Laterals 1 x 10 + 20 partials + ISO

Stretch

Close grip Smith 1RP x 15-20

Dips 1RP x 25-30 3count ecc 1count pause

Stretch

Overall reasonable happy with session and PUSHING is by far my weakest area but I WILL improve this.

T

[Triv]

Big BEN!!!

Having you back in the game / on the scene would be amazing.

LEGS today looked like this —-

Seated Calves 1 x 12-15 5count ecc + 15count stretch…fkn blown up after this!

Lying Hamstring Curls 1RP x 20-25 + 25 partials 4count ecc

BB Squats 1×8-10, 1×12-15, 1×20(widow maker)

Duck Feet Leg Press 2×20 4count ecc 2count pause

This particular rotation of LEGS is by far the one that smokes me the most!

I hit PR’s across the board and week 3 of my offseason blast….I will continue to try and grow until Novemeber/December then begin dieting for a show early 2019 🙂

Triv

[Triv]

PUSH day today looked like this —-

Low Incline Smith 1RP x 11-15 + ISO hold……My pressing strength, especially for chest has always been shit BUT I am FINALLY making some decent progress! Very happy with the way this set went.

Machine Fly 1 x 8-10 hold on stretch and squeeze…..went heavy today and maintained good MMC

Stretch Incline bench 65s

Plate loaded Strive Shoulder Press 1RP x 11-15 + ISO……Struggled on this today which initially bumped me out a little BUT my left rotator was bugging me so held me back. Shit happens…Just got same numbers.

Machine Laterals 1 X 10 + 20 partials + ISO….smoked this with great form.

Stretch

Reverse Smith press 1RP x 15-20

Dips 1RP x 25-30

Stretch

Overall great workout with the exception of the Shoulder Press 🙂

T

[Triv]

LEG Day looked like this —

Standing Calves 1RP x 12-15 5 count ecc 15 count stretch

Lying DB curls 1RP x 15-20 + ISO hold

Safety bar squats 2 x 10-12, 1 x 20 3 count ecc

Leg extensions 1 x 15 3 count ecc, 2 count flex.

This was great especially considering my back was toasted from the work the day prior. I was still able to squat with no ill feeling and hit a PR.

Triv

[Triv]

PULL day today looked like this —-

Assisted Chins 1RP x 15-20 + ISO 4 count ecc

Rack Deads 1 x 8-10, 1 x 12-15

Stretch

Alt DB curls 1RP x 12-15 3 count ecc

EZY Preacher curls 1 x 14-16 4 count ecc, 2 count pause

Pinwheel curls 2 x 12-15 3 count ecc

BRILLIANT session and smashed my last session.

Triv

[Triv]

Sup Kane!

PUSH yesterday looked like this —

Incline Hammer Press 1RP x 11-15 + ISO 4 count ecc
Machine fly 1 x 10 2 count stretch and hold
Stretch

Pin Loaded Strive Shoulder Press 1RP x 11-15 + ISO
Machine Side lateral machine 1 x 10 + 20 partials + ISO
Stretch

Deadstop EZY bar extensions 1RP x 30
Dips 1RP x 25-30
Stretch

Good session! Only lift that I didn’t improve on is the Incline Hammer Press so I will switch this out for a Flat Strive plate loaded and progressively overload accordingly. I don’t have any flat pressing in any of the rotations so thought this would be a wise choice.

Diet we have added a 3rd HIGH day given my weight actually dropped this week…gear must have kicked in a notch and metabolism raised. 3 HIGH, 1 MED and 2 LOW….Calories vary from 2500 to 3-5000 (depending of I add a cheat meal on the HIGH day…sticking with 1-2 a week now that food is up-zero cravings)

Triv

[Triv]

LEG DAY today looked like this —-

Leg Press Calves 1 x 12 5 count ecc, 15 count stretch each rep

Seated Leg curls 1RP x 15-20 + 25 partials

Leg Press 1 x 6-10, 1 x 20 3 count ecc + 2 count pause

Smith Squats 1 x 10-12, 1 x 18-20 3 count ecc + 2 count pause

Stretch

VERY happy with progress….things are moving in the right direction. 8 More months of pure offseason growing…

Triv

[Triv]

PULL day today looked like this —

Rack Chins 1RP x 18-20 4 count ecc + ISO last round

Deads 1 x 5-8, 1 x 9-12

Stretch

Machine preacher curl 1RP x 18-20 4 count ecc + ISO
EZY bar preacher curl 1 x 15 4 count ecc + 2 count pause
DB Hammer curls 2 x 12-15 3 count ecc

Stretch

Brilliant session today…smoked my previous numbers and with great connection

Triv

[Triv]

PUSH day today looked like this—-

45deg Incline Smith Press 1RP x 11-15 + ISO 4 count ecc
Machine Fly 1 x 8-10 2 count ecc + 2 count stretch each rep
Stretch

65deg Incline Smith Press 1RP x 11-15 + ISO 4 count ecc
Machine laterals 1 x 10 + 20 partials + ISO
Stretch

Close grip Smith Press 1RP x 15-20
Dips 1RP x 25-30 3 count ecc, 1 count pause at stretch
Stretch

VERY happy with todays session..Nice bump up in strength thanks to the blast kicking in now 2nd week in. Hoping to go for at least a solid 10 weeks gaining lean tissue and keeping current condition (which isn’t great but not fat either)

Triv

[Triv]

REST today and no activity at all….just growing 😉

Albeit it’s a LOW carb/calorie day so will also serve to re-sensitise to the MED and HIGH days.

I also like to do a mild fast on a Sunday…I normally have my first meal at 6am every other day, but today I start at 9am. Not huge…ends up been a 12hr fast. Sometimes I do 16 and eat at 12…but I hate having to push all my macros into 4 huge meals…I find it harder to digest.

Triv