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Hey guys
Sorry for being a bit quiet, last few days at home was hetic, I'm building a retaining wall, those damn post holes didn't go well, had to open the holes up by hand using a crow bar to a depth of 1.3m. Brutal
As some may remember I work in the oil industry on a drilling rig, coms have been a bit patchy lately, and due to some weather in Aus we are currently monitoring flood waters.
Training has been going well, lifts are getting easier and I feel stronger.
Macros I'm aiming for each day are 250protrin
60fats
450-500 carbs.
Eating on the rig is hard to track so I'm just consuming as much good food as I can atm.
We have a decent cook now which helps.
I've taken a couple of vids of my lifts this week, these sessions I was testing a bit of strength
Shoulder press max out at 100kg
Incline bench 100kg
Flat barbell bench sadly 110kg I was hoping for 115
Body weight atm is 82/84 kgs so I should be happy with these but who doesn't want more haha
Sorry for being a bit quiet, last few days at home was hetic, I'm building a retaining wall, those damn post holes didn't go well, had to open the holes up by hand using a crow bar to a depth of 1.3m. Brutal
As some may remember I work in the oil industry on a drilling rig, coms have been a bit patchy lately, and due to some weather in Aus we are currently monitoring flood waters.
Training has been going well, lifts are getting easier and I feel stronger.
Macros I'm aiming for each day are 250protrin
60fats
450-500 carbs.
Eating on the rig is hard to track so I'm just consuming as much good food as I can atm.
We have a decent cook now which helps.
I've taken a couple of vids of my lifts this week, these sessions I was testing a bit of strength
Shoulder press max out at 100kg
Incline bench 100kg
Flat barbell bench sadly 110kg I was hoping for 115
Body weight atm is 82/84 kgs so I should be happy with these but who doesn't want more haha
Attachments
you back strong and training bro
@FeAr_mE you look big in the pics real tight and thick arms really growing it
how are the protein macros?
Hey guys
Back home from work and I've taken a week off as I had to get the snip, this has probably been the hardest thing I've done so far, reduce activity no lifting no cardio nothing
So this next 6 week phase we are dialing back the volume to give the body a little break but still pushing the weights.
Need done suggestions on the training
Updates will be coming in more regular,
Food will remain the same
Protein 240
Fats 60
Carbs 500
Supps are still all the same
I'm going to try and get a decent photo of my upper body as the shoulders traps and upper chest are coming along well.
Still have a bit of chest fat which I'm hoping to get rid of on the next cut.
Protein mainly come from beef and chicken with protein shakes when need
Fats a lil cheese and beef, basically what makes it up
Carbs is sweet potato rice rice cakes, and I use a some what healthier cereal, not your typical high sugar crap.
I'm looking at bringing some tuna back in the mix, I went off tuna for a bit.
A idea of the workouts
Day 1 – Upper Body Push
Day 3 – Lower Body
Day 5 – Upper Body Pull
Back home from work and I've taken a week off as I had to get the snip, this has probably been the hardest thing I've done so far, reduce activity no lifting no cardio nothing
So this next 6 week phase we are dialing back the volume to give the body a little break but still pushing the weights.
Need done suggestions on the training
Updates will be coming in more regular,
Food will remain the same
Protein 240
Fats 60
Carbs 500
Supps are still all the same
I'm going to try and get a decent photo of my upper body as the shoulders traps and upper chest are coming along well.
Still have a bit of chest fat which I'm hoping to get rid of on the next cut.
Protein mainly come from beef and chicken with protein shakes when need
Fats a lil cheese and beef, basically what makes it up
Carbs is sweet potato rice rice cakes, and I use a some what healthier cereal, not your typical high sugar crap.
I'm looking at bringing some tuna back in the mix, I went off tuna for a bit.
Training Split (Day-On / Day-Off
- Day 1 – Upper Body Push (Chest, Shoulders, Triceps)
- Day 2 – Rest or Active Recovery (Walk, Stretch, Mobility)
- Day 3 – Lower Body Focus
- Day 4 – Rest
- Day 5 – Upper Body Pull (Back & Biceps)
- Day 6 – Rest
- Day 7 – Optional: Full Body or Conditioning
A idea of the workouts
Day 1 – Upper Body Push
- Seated DB Shoulder Press – 3x10
- Incline Machine Chest Press – 3x10
- Lateral Raises – 3x15
- Rope Tricep Pushdowns – 3x12
- Optional: Cable Chest Fly – 2x15 (light)
Day 3 – Lower Body
- Leg Press – 3x12
- Hamstring Curls – 3x15
- Seated Calf Raises – 3x20
- Bodyweight Walking Lunges – 2x20 steps
- Optional: Glute Bridges – 2x15
Day 5 – Upper Body Pull
- Lat Pulldown (neutral grip) – 3x10
- Seated Row (machine or cable) – 3x12
- DB Hammer Curls – 3x12
- Face Pulls – 3x15
- Optional: Incline DB Curls – 2x15
@FeAr_mE Very nice job on this, man. You hit a really good leg session and then you did a nice upper body workout.
@FeAr_mE bro why you get snipped? you should breed more steroid kids like me. I'm up to 18 kids.
@FeAr_mE bros not a bad split on this training. looks really good to me keep it up!
@FeAr_mE Quality update as always. You're doing some great different training, I have a lot of respect for this.
I was at work with poor internet, where I work has had some extreme weather and is flooded
The snip means no more kids
I've had lower back issues in the past, it's probably more a mental thing once I get to 120kg I struggle.
It's probably more mental and if I push through I'd be fine,
@FeAr_mE Lower body and upper body. Look fantastic. Your exercising like a maniac.
@FeAr_mE Great job on this. My friend I gave you a lot of credit on this the lower body and upper body. Look fantastic.
Welcome to the club, lol. Getting snipped is one of the best things I've got done.
No internet and no kids bro damn
you mean vivisection right
@FeAr_mE quality update man. It’s looking good
@FeAr_mE sometimes a week off is a really good reset for the body!
His pecker i suspect
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