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Thread: A Weak Persons Journey To Strength...

  1. #2901
    LuNa
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    Quote Originally Posted by NickAus View Post
    Interesting stuff!!
    Quote Originally Posted by Coke View Post
    Very nice, headway to be made with this plan - you seem into it Luna.
    Quote Originally Posted by HJP View Post
    Man thats a lot of carbs! Will have to binge eat for sure lol
    Thanks! Hayden, im always so excited to start it off but after the first meal it becomes pretty tedious to eat whatever you want, lol.

  2. #2902
    WBB Team Captain Coke's Avatar
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    Effort is solid Luna.

  3. #2903
    LuNa
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    Blast 2, B1 08-23-2012

    Preacher Curl
    LT: 18,4,2x22kg (48lbs)
    TT: 12,5,3x25kg (55lbs)

    DB Hammer curl
    LT: 25x16's (35's)
    TT: 23x18's (40's)

    Biceps stretch: 90seconds

    Standing calf raises
    LT: 12x50kg (110lbs)
    TT: 12x60kg (135lbs)

    Lying leg curl
    LT: 14,4,4x115kg (255lbs)
    TT: 15,4,2x120kg (265lbs)

    Smith hacks
    LT: 12x115kg (255lbs) | 20x80kg (175lbs)
    TT: 10x125kg (275lbs) | 20x90kg (200lbs)

    Quad stretch: 40seconds

    Ham stretch: 60seconds, each leg

    Was pretty tired starting this session. It has been very warm here the last couple of days so i havent the best sleep these last couple of days. Looking forward to catching up on the weekend.

    Eating some candy, baking some bacon and relaxing a bit hoping that tonight i can get a headstart on getting that sleep.

  4. #2904
    LuNa
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    Quote Originally Posted by Coke View Post
    Effort is solid Luna.
    Thanks Coke.

  5. #2905
    LuNa
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    Blast 2, A2 08-25-2012

    DB Bench
    LT: 18,3,2x28's (62's)
    TT: 11,2,2x32's (70's)

    Chest stretch: 70secondsx20's (45's)

    V-squat OH Press
    LT: 15,4,2x25kg (55lbs)
    TT: 14,3,3x30kg (65lbs)

    Shoulder stretch: 70seconds

    Machine dips
    LT: 16,5,3x68kg (150lbs)
    TT:14,3,3x72.5kg (160lbs)

    Tricep stretch: 90secondsx20's (45's)

    NG pulldowns
    LT: 11,3,2x84kg (185lbs)
    TT: 10,3,2x89kg (200lbs)

    Meadows rows
    LT: 12x55kg (120lbs) | 15x45kg (100lbs)
    TT: 12x60kg (135lbs) | 15x50kg (110lbs)

    Back stretch: 60secondsx96kg (210lbs)

    Good session. Backloaded with one large pancake with cheese, bacon and lots of syrup, some cake and lots of gummis. Likely had around 400 grams of carbs, which was a bit lower than usual, but they were also dirtier. I woke up feeling relatively tight. Not as good as with the larger, cleaner backload.

    Also, i had some whey before bed on Friday night (i made my protein mousse) and i woke up feeling the tightest i have been in a while. I then read a topic regarding spiking insulin with whey and fat today on the DH forums (from the CBL book). Therefore, i will have a whey and coconut oil shot before bed on ULC days. Just something to try for 10-14 days to see what the effect is.

  6. #2906
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Sleep is key. Make the most of it.

    Doing lots of good work. Noticing any changes in the appearance/body composition?
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  7. #2907
    LuNa
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    Quote Originally Posted by HJP View Post
    Sleep is key. Make the most of it.

    Doing lots of good work. Noticing any changes in the appearance/body composition?
    I have gotten considerably leaner and would almost say im close to the bf i had after dieting for over 6 months last year. I am 20lbs heavier though than i was at that point. At this point im very happy with body composition and the fact that i havent felt like i was dieting once.

    Goal is though to have fully visible abs (currently top 4 in the morning) by the time i leave for Dubai which is around 10 weeks.

  8. #2908
    LuNa
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    Blast 2, B2 09-28-2012

    Preacher machine
    LT: 11,3,3x40kg (90lbs)
    TT:8,3,2x45kg (100lbs)

    One arm reverse cable curl
    LT: 25x20kg (45lbs)
    TT: 20x25kg (55lbs)

    Bicep stretch: 90seconds

    V-squat calf raises
    LT: 12x65kg (145lbs)
    TT: 12x75kg (165lbs)

    Kneeling leg curl
    LT: 20,6,5x45kg (100lbs) <- RL | 22,7,6x45kg (100lbs) <- LL
    TT: 19,6,6x50kg (110lbs) <- RL | 21,8,7x50kg (110lbs) <- LL

    Squats
    LT: 9x140kg (310lbs)
    TT: 7x150kg (330lbs)

    V-squat, facing the pad
    LT: 25x145kg (320lbs)
    TT: 25x165kg (365lbs)

    Quad stretch: 40seconds

    Ham stretch: 60seconds, each leg

    Cut my thumb whilst putting on my lifting belt right before smashing the squats. I was completely psyched up so i went on with the set regardless. I could feel blood dripping during the last few reps which was a little distracting. Got it disinfected and wrapped up after though so i could finish the session.

    It was a good session, had to drag myself home after. Especially after the WM i felt pretty lightheaded.

    Currently finishing 300 grams of glucose based candy, prepping food for tomorrow and trolling the Misc section on that other "bodybuilding" website.

  9. #2909
    Moderator Brian Hopper's Avatar
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    Nice work Luna!!!
    My Training Log
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    *************************
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    Best raw meet w/sleeves @ 242
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  10. #2910
    Senior Member
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    Watch those dirty backloads bro. They catch up to you. At least for my fat ass they did! Great training.
    2000 or bust

  11. #2911
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good stuff man. Must have been in the zone to disregard the blood dripping!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  12. #2912
    LuNa
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    Blast 2, A3 08-30-2012

    BB Incline
    LT: 12,4,2x65kg (145lbs)
    TT: 11,4,2x70kg (155lbs)

    Chest stretch: 90secondsx20's (45's)

    DB Side laterals
    LT: 18,8,6x14's (30's)
    TT: 18,8,6x16's (35's)

    Shoulder stretch: 90seconds

    Smith CGBP
    LT: 9,2,2x60kg (135lbs)
    TT: 13,3,2x62.5kg (140lbs)

    Tricep stretch: 90secondsx20's (45's)

    Low pulley cable row
    LT: 14,5,4xsetting 13
    TT: 12,4,3xsetting 14

    Pendlays from pins
    LT: 12x80kg (175lbs)
    TT: 8x90kg (200lbs) | 15x70kg (155lbs)

    Back stretch: 90secondsx96kg (210lbs)

  13. #2913
    LuNa
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    Blast 2, B3 09-01-2012

    Cable curl
    LT: 16,5,3x60kg (135lbs)
    TT: 11,3,2x70kg (155lbs)

    Pinwheels
    LT: 25x18's (40's)
    TT: 25x20's (45's)

    Bicep stretch: 90seconds

    Leg press calf raises
    LT: 12x70kg (155lbs)
    TT: 12x80kg (175lbs)

    SLDL
    LT: 8x180kg (395lbs) | 16x145kg (320lbs)
    TT: 8x190kg (420lbs) | 15x160kg (350lbs)

    V-squat machine
    LT: 25x150kg (330lbs)
    TT: 25x165kg (365lbs)

    Quad stretch: 40seconds

    Ham stretch: 60seconds, each leg

    Happy with the current progress, especially the SLDL and the squat machine. That first rep is a bitch on the squat machine as you have to get it up from the bottom position. Not so bad if you are quarte squatting like most, but if you are at parallel or below its hard to get in the machine let alone get the weight up.

    Went out for dinner with my girlfriend and her parents. The meal was lower carb than i was planning, which had me getting below 400 grams of carbs for the backload. I did wake up feeling very tight so im happy with that. Also, since removing the coconut oil from my morning coffee, results seem to be coming faster. Im feeling pretty good at the moment.

  14. #2914
    LuNa
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    Quote Originally Posted by Brian Hopper View Post
    Nice work Luna!!!
    Quote Originally Posted by Stumprrp View Post
    Watch those dirty backloads bro. They catch up to you. At least for my fat ass they did! Great training.
    Quote Originally Posted by HJP View Post
    Good stuff man. Must have been in the zone to disregard the blood dripping!
    Thanks guys.

    Stumprrp - you are right about the dirty backloads. My backloads during the week (Tuesday and Thursday) are squeaky clean (white rice with chicken and gummi bears). I allow myself a bit more fat on Saturdays as that i when my girlfriend either cook something special or go out for dinner. I do keep carbs down on that night due to the added fat. I get about 550-600 on clean nights, 400-450 on dirtier nights.

  15. #2915
    WBB Team Captain Coke's Avatar
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    All appears to be well with you bro.

  16. #2916
    LuNa
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    Blast 2, B1 09-06-2012

    Preacher Curl
    LT: 12,5,3x25kg (55lbs)
    TT: 8,4,2x30kg (65lbs)

    DB Hammer Curl
    LT: 23x18's (40's)
    TT: 12x20's (45's)

    Bicep stretch: 90seconds

    Standing Calf Raises
    LT: 12x60kg (135lbs)
    TT: 12x70kg (155lbs)

    Lying leg curl
    LT: 15,4,2x120kg (265lbs)
    TT: 15,5,3x125kg (275lbs)

    Smith hacks
    LT: 10x125kg (275lbs) | 20x90kg (200lbs)
    TT: 10x135kg (295lbs) | 20x100kg (225lbs)

    Quad stretch: 40seconds

    Ham stretch: 60seconds, each

  17. #2917
    LuNa
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    Blast 2, A2 09-08-2012

    DB Bench
    LT: 11,2,2x32's (70's)
    TT: 10,3,1x34's (75's)

    Chest stretch: 100secondsx20's (45's)

    V-squat OH Press
    LT: 14,3,3x30kg (65lbs)
    TT: 8,4,2x35kg (75lbs)

    Shoulder stretch: 90seconds

    Machine Dips
    LT: 14,3,3x72.5kg (160lbs)
    TT: 12,3,2x77kg (170lbs)

    Tricep stretch: 100secondsx20's (45's)

    NG Pulldowns
    LT: 10,3,2x89kg (200lbs)
    TT: 8,3,2x93.5kg (205lbs)

    Meadows Rows
    LT: 12x60kg (135lbs) | 15x50kg (110lbs)
    TT: 11x65kg (145lbs) | 15x52.5kg (115lbs)

    Back stretch: 90secondsx98kg (220lbs)

  18. #2918
    LuNa
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    I have been very busy at work, currently working around 65-70 hours per week. I missed one session do to working at night, but was happy to get the rest of the sessions in. Hoping that this week i wont have to miss any sessions, but work is a priority.

    Nothing exciting on the diet front, still backloading like a boss. Going to remove one backload though per week, as i dont feel results are coming fast enough.

  19. #2919
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by LuNa View Post
    I have been very busy at work, currently working around 65-70 hours per week...work is a priority.
    Work is indeed a priority, good deal on all those hours on the job and still managing sessions.

  20. #2920
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Putting in solid hours. Good work maintaining the diet an managing to get most sessions in mate. Keep it up bro
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  21. #2921
    LuNa
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    Blast 2, B2 09-12-2012

    Preacher Machine
    LT: 8,3,2x45kg (100lbs)
    TT: 7,3,2x47.5kg (105lbs)

    One arm reverse cable curl
    LT: 20x25kg (55lbs)
    TT: 20x27.5kg (60lbs)

    Bicep stretch: 90seconds

    V-Squat calf raises
    LT: 12x75kg (165lbs)
    TT: 12x85kg (185lbs)

    Kneeling leg curl
    LT: 19,6,6x50kg (110lbs) <- right leg | 21,8,7x50kg (110lbs) <- left leg
    TT: 18,7,4x55kg (125lbs) <- right leg | 20,7,6x55kg (125lbs) <- left leg

    Squat
    LT: 7x150kg (330lbs)
    TT: N/A

    V-squat, facing the pad
    LT: 25x165kg (365lbs)
    TT: 25x185kg (405lbs)

    Quad stretch: 40seconds

    Ham stretch: 60seconds, each leg

    Skipped squats today as i was running late and the rack was being used. Went harder on the widowmaker though. I will likely switch the V-squat, facing the pad out soon. It is pretty rough on my upper back due to the design of the machine.

  22. #2922
    LuNa
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    Blast 2, A3 09-14-2012

    BB Incline press
    LT: 11,4,2x70kg (155lbs)
    TT: 7,3,2x75kg (165lbs)

    Chest stretch: 60secondsx22's (48's)

    DB Side laterals
    LT: 18,8,6x16's (35's)
    TT: 13,6,4x18's (40's)

    Shoulder stretch: 100seconds

    Smith CGBP
    LT: 13,3,2x62.5kg (140lbs)
    TT: 14,3,2x65kg (145lbs)

    Tricep stretch: 60secondsx24's (52's)

    Low pulley cable row
    LT: 12,4,3xsetting 14
    TT: 12,5,3xsetting 14

    Pendlay Rows from pins
    LT: 8x90kg (200lbs) | 15x70kg (155lbs)
    TT: N/A

    BO Row
    LT: N/A
    TT: 9x85kg (185lbs) | 15x70kg (155lbs)

    I picked the wrong weight on the back width exercise. I got one rep extra and a much better stretch but i needed to up the weight.

    I switched out the pendlay's as form was getting sloppy. Hopefully, the added TUT from the BB Rows will add to gains.

    My neck is feeling pretty stiff today. I think its from the widowmaker on the V-squat machine combined with the BB Rows. I cant really turn my head without it hurting. Im keeping it warm and hopefully it will be better tomorrow.

    Im joining a dragon boat race today with my gym. I havent done cardio in 8 months...

  23. #2923
    LuNa
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    Quote Originally Posted by Coke View Post
    Work is indeed a priority, good deal on all those hours on the job and still managing sessions.
    Quote Originally Posted by HJP View Post
    Putting in solid hours. Good work maintaining the diet an managing to get most sessions in mate. Keep it up bro
    Thanks guys. Its been hard motivating myself to go after a long day of work. Only about 4 more weeks until the project is Live though.

  24. #2924
    Senior Member GazzyG's Avatar
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    Hey bud, glad you're keeping up with it! How's the leaning out doing? Still making progress?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  25. #2925
    THE 800 QUEST NickAus's Avatar
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    Feel you on the work hours......doing very well getting the training in!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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