good stuff assbruise :)

DE Squat Day

Box squatted in the suit, man this fucker is loose now! Worked up to 415lbs and slightly mis grooved it but got it, I'll call that a max and will return to a fuckload of band tension next week.Ass feels better but not fully healed yet.

DE Squat Day 16/7/10

Box Squat In loose 38 Centurian
Shitloads of doubles up to
3x2 160kg
1x2 170kg
1x1 180kg
2x1 160kg straps up

RHs
50 reps

Leg Culs
50 reps

Abs

DE Bench Day

Worked CG 3 boards for triples today. Got 3x3 with 100kg then missed a 3rd rep. Did a few heavier singles after to feel more weight and moved to extensions. Finished off with upperback and then some curlz. Good day.

DE Bench Day

MG 3 Board
3x3 100kg
1x2 100kg
1x1 105kg
1x1 106kg
1xM 106kg

Dumbbell Extension
3x10 30kg

Tri DLs
3x6 30kg
1x 12+6+5 RP 20kg

DB Curls
1x8 12.5kg
3x8 15kg

Yellow Band Pullapart
80 reps paused

ME Squat Day

Fucking smashed it today, hit about 3 PRs on Pulls, first 195kg no straps,200kg straps up then 202.5kg good shit, especially since this suit is now loose as fuck due to weight loss.Then tore up Pin GMs for reps.Finished with abs and extra RHs.Sweet day.

ME Squat Day 19/7/10

Sumo + Suit
1x2 160kg
1x1 180kg
1x1 195kg (PR Straps Down) 449lbs
1x1 200kg (PR Straps Up) 460lbs
1x1 202.5kg (PR Straps Up) 465lbs
1x3 180kg
1x2 190kg

Pin GMs
1x6 80kg
1x14 95kg

RHs
2x15

DB Side Bends
2x10 35kg

Extra Workout Later

Situps
3x12 +10kg

Hypers
4x15 Up To 30kg

ME Bench Day

Rough day today, still sore in the tris from Saturday.100kg felt heavy that’s never a good sign for me so I added reversed orange bands and did some reps.Threw in a rep set at the end and then did shitloads of chins and some rear delts, even a few banded chest flies to carve in striations LOL.

ME Bench Day 21/7/10

Bench
1x2 90kg
1x1 100kg
Reversed Orange Band
3x3 100kg
1x2 110kg
1xM 121kg
1x17,8 50kg

Chins
4x5 +10kg
Hammer Grip Paused
BW 3x6

Rear Delts

Flies

good stuff mate. what's the total poundage on the weight loss?

Thanks Pitski

So far I have lost about 10-15 lbs, I didn’t weight myself before starting but I was over 200+ I am sure of it.Lat night I weighed a measely 185lbs!! I want to lose a bit more fat and try reveal some abs, then plan on lean massing as much as I can. I want my suit tight again, in the right areas that is LOL!

I have been following what is now commonly reffered to as a “Warrior Diet” which IA has made incredibley popular over at his site. Basically all day I eat nothing but about 6-8 scoops of whey with unsweetened coffee, I train and then Refeed for the rest of the night and eat like normal.I still dont go past 175g carbs on a training day and get about 100-150g on a non training day. The best bit is due to being busy at work I don’t feel hungry or deprived and then come home and I can eat when and nearly what I want.I don’t feel like I am dieting at all. I have never lost fat this fast, EVER!

DE Squat Day

Holy Moly, squatted vs a blue and orange band today, that’s some serious tension right there. Did doubles up to 120kg on the bar (285ish) and that shit was heavy. Moved to raw wide zerchers next which felt odd after having a suit on but managed to rep 225 easy which was good. Finished with abs, I think there might have been some hypers too but I forget!

DE Squat Day 23/7/10

Box Squat + Blue and Orange Band in 38 Centurian
3x2 100kg
3x2 110kg
1x1 120kg

Zercher Box Squat
1x8 80kg
1x9 90kg

Abs etc?


DE Bench Day

Benched vs doubled yellow bands today, used a mere 45kg and went purely for speed. I haven’t done speed work for a few weeks and it was a welcome change of pace. Worked up CG on a 3 board after and then proceeded to hit shoulders and tris and bis.Good workout got pretty swole up by the end of it, being a bit leaner helps too!

DE Bench Day 24/7/10

Bench vs 2 Yellows
8x3 45kg

Close Grip 4 Board with bands
1x5 65kg
1x3 75kg
1x4 75kg
1x2 80kg
1x9 60kg

Seated MPs
1x8 30kg
2x6 35kg

Tri DLs
1x8 30kg
1x6 35kg
1x4 40kg

DB Extensions
1x8 30kg
1x6 35kg
1x18+8 20kg RP

BB Curls
1x12+8+6 20kg RP