SICK GYM TIMES WITH TRISTAN

[Tris]

Aye I haven't played in a while Roids mate, full 30 minutes on the pitch had me going.  We won 6-3 or something in the end.  Mixed social league, 3 guys 2 girls a team.  Girls on other team were fit and since it's social you're meant to take it easy and not annihilate each other.

 

Rest day today, lower power day did me in good.  Push hypertrophy day tomorrow.

[Tris]

Day 4 - Push hypertrophy day 27/02/2014 (Yesterday for me)

 

- Focus on time under tension rather than weight.

- 8-12 rep range

- Drop sets

- Super sets

- Reduce rest periods

 

Warm up.

 

DB Bench: 30x8-12x3 (Slow negatives) -> Drop set 20xfailure

DB Incline: 25x8-12x3 (Slow negatives) -> Drop set 17.5xfailure

DB Shoulder press: 20x8-12x2 super set arnold press. 15x8-12x2.

DB Flyes drop setting each set, no rest: 15x8-12 -> 12.5x8-12 -> 10x8-12 

Tricep push down: 40x8-12x3 (slow negatives, strict form)

 

Stretch.  Done.

 

 

Pull hypertrophy day today.

[Steroids]

looks good mate.

 

 

 

Girls on other team were fit and since it's social you're meant to take it easy and not annihilate each other.

 

 

annihilate em in the changing rooms for me, they need your home-made protein for their post-football gains

[Tris]

Haha, no change rooms at the place but damnnn son they have their tactics down in distraction by wearing short shorts.

 

 

Day 5 - Pull hypertrophy day 28/02/2014 

 

- Focus on time under tension rather than weight.

- 8-12 rep range

- Drop sets

- Super sets

- Reduce rest periods

 

Warm up/Stretch

 

Wide grip pull ups - Slow negatives - 8-12x3 

Lat pull downs - drop sets -> 59-52-45-39. (Strict form)

Seated row - Slow negatives, keep scapula back. -> 53x8-12x3 -> drop set 39xfailure.

BB upright rows - 20x8x12x3, slow negatives , strict form.

BB curl - 21s - 15kg 3 sets.

Chin ups - 3 sets to fatigue.

 

Done.

Edited February 28, 2014 by Tris

[k or as i]

i bench 200g bro at 19 wtf lol

"nice mate that's about 2 bananas, soon you'll be able to bench a mango"

 

LOL phil heath benches watermelons weak 

[Tris]

Was rest day today.  Upper power tomorrow. 

[Elven Dremor]

Keep it up buddy.

[Tris]

THANKS DYLAN MATE.

 

Upper power 03/03/2014 (Yesterday)

 

Upper body warm up.

 

Flat BB Bench -  87.5x6- 87.5x5- 87.5x5- 87.5x4- 87.5x4. (Possibly 90 next week, maybe 87.5 until more consistent with 5-6 reps)

BB Row - 70x6-70x6-70x5-70x5-70x5 ( Better form than last week, will try 75 next week)

Shoulder DB press - 28x6-28x6-28x5-28x5-28x5 ( 28s seem good for now, 30s in next few weeks.)

Ez bar bicep curls - 35x6-35x6-35x5-35x5-35x5 ( Strict form, maybe up to 37.5 next week.)

Tricep push down - 60x7-60x6-60x6-60x5-60x5 ( May go up to 65 next week)

 

Today 4/03/2014:  Lower power, will log later once workout is done.

[Tris]

Reverted back to push/pull/legs.  Wasn't enjoying PHAT.  

[3at]

What exactly is PHAT?

 

Reverted back to push/pull/legs.  Wasn't enjoying PHAT.  

[Tris]

PHAT: Power Hypertrophy Adaptive Training

 

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

 

Did push day today.  

[rsemt]

25 dips i can do 20.

[Rihana Pm Me]

live large, die large, leave a giant coffin 

[Tris]

I'm looking to install a home gym into my coffin so I don't need to leave.

[Ikz]

He already looks like he lives in a coffin r0fl 

[Tris]

FAK U KRIS

[Tris]

Can follow me here since it's a lot easier to track stuff  on this site:

 

https://www.fitocracy.com/profile/Vanados/?feed

 

 

Been on bulk (300 surplus for the most part) for around 13 weeks.  Going to cut in 4-5 weeks.

[Tris]

 

 

 

Sitting at around 85 kilograms, 14ish % body fat.

 

Deadlift is at 170kgx5

Bench is at 90x5

Squat is at 100 x 5 (needs work but my neck is still fucked from last year)

 

Going to bulk until I'm happy with strength/lifts.

 

Running with a push/pull/legs routine.

Edited May 6, 2014 by Tris

[Tris]

 

Post push session,  have made some nice gains this bulk.  Reverse dieting/calorie deficit in a month or two, quite enjoying the small surplus.

[Dave (Cha0s)]

Great progress.

[Tris]

Thanks Dave mate. 

[Ikz]

what size cup do you wear

[Tris]

Just over a C Kris.

[Elven Dremor]

Nice brother.

[Nory]

A wild Tristan appears.

 

Nice progress Tris, get your tan on@!