I'm tired just by reading Thursday's training! LOL! It's good to be young, eh?
Feels good for sure!
Competed in German national championships and made 4th place. Was really sick and weighed in at a measly 199 pounds without weight cut.
Managed a 530 pound squat, 405 pound bench and 615 pound deadlift for a 1550 total. Sadly that was not enough to qualify for Raw Worlds in Sweden (would have needed 1585 pounds for that - seemed possible on a good day).
Now I need to get rid of my flu and then training will resume.
Competed in German national championships and made 4th place. Was really sick and weighed in at a measly 199 pounds without weight cut.
Managed a 530 pound squat, 405 pound bench and 615 pound deadlift for a 1550 total. Sadly that was not enough to qualify for Raw Worlds in Sweden (would have needed 1585 pounds for that - seemed possible on a good day).
Now I need to get rid of my flu and then training will resume.
Had some great unexpected job opportunities arise. Afterwards I had a talk with the national team coach and decided that if I wanted to pursue those I'd have to leave the national team, which I opted to do.
Feeling happy with my decision and ready to take my training to the next level. Switched up my split as focus right now is on getting fucking jacked.
Chest/Biceps:
Bench: 315 pounds 5x8
Incline DB bench: 90 pounds 4x12
Cable crossover: 3x20
EZ bar curl: 5x8
Incline DB curl: 4x12
Preacher curl machine: 3x20
Awesome pump, great session. This day was the most fun I've had training in a long time.
Legs:
Squats: 405 pounds 5x8
Leg Press: 4x12
Leg extensions: 3x20
Deficit RDL: 365 pounds 5x8
Leg curls: 3x20
Sometimes you have to take a leap of faith. Hope it work out for you!
Originally Posted by Muradin
Had some great unexpected job opportunities arise. Afterwards I had a talk with the national team coach and decided that if I wanted to pursue those I'd have to leave the national team, which I opted to do.
Feeling happy with my decision and ready to take my training to the next level. Switched up my split as focus right now is on getting fucking jacked.
Chest/Biceps:
Bench: 315 pounds 5x8
Incline DB bench: 90 pounds 4x12
Cable crossover: 3x20
EZ bar curl: 5x8
Incline DB curl: 4x12
Preacher curl machine: 3x20
Awesome pump, great session. This day was the most fun I've had training in a long time.
Legs:
Squats: 405 pounds 5x8
Leg Press: 4x12
Leg extensions: 3x20
Deficit RDL: 365 pounds 5x8
Leg curls: 3x20
Block pulls (4inches): 485 pounds 5x5
Chins: +45 pounds 4x10
DB rows: 135 pounds for 4x12
Cable rows: 3x20
Ab Wheel: 5x12
Cable crunches: 4x20
Back session felt amazing as well.
Leg day and shoulders/triceps didn't feel feel very effective while back and chest/bi's were awesome. Will see how I can improve those.
INSTAGRAM : @npcdusty
Thanks,
NPCDUSTY
Dusty Young
Jackson Tennessee ABC Coordinator
“I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you.”
Sometimes you have to take a leap of faith. Hope it work out for you!
Thanks man! Hope so as well - things are looking good though!
Originally Posted by Altered Beast
Niiiiiiiiiiiiiiice! It's the kind of training that you've been wanting to do! Fun isn't it? Almost liberating, yeah?
Work has to come first! Happy to see you've found new opportunities. The Lord works in mysterious ways =)
Training is fun right now for sure! At the beginning I was afraid I'd feel like missing out on something but so far it has proben to be the right decision. It was a cool experience to be on the team which I'm grateful for but now I'm on to new things.
Work definitely is a priority for me over Powerlifting. The only material things I won in this sport have been a T-shirt and 20 pounds of German meat loaf (called Leberkäse). Found some good friends and had fun though, which is what this is all about in the end.
Today's workout:
Conventional deadlift: 405 pounds 5x10 (straps)
Chest supported row: Pyramid up to a heavy set of 8, then dropsets down (total of 12 sets)
Lat pulldown: 4x15-20
Cable rows: 4x15-20
Ab wheel: 4x15
Cable crunches: 3x25
Felt great but the deadlifts really wrecked me. Might stick to slightly lower reps there in the future
Training is fun right now for sure! At the beginning I was afraid I'd feel like missing out on something but so far it has proben to be the right decision. It was a cool experience to be on the team which I'm grateful for but now I'm on to new things.
Work definitely is a priority for me over Powerlifting. The only material things I won in this sport have been a T-shirt and 20 pounds of German meat loaf (called Leberkäse). Found some good friends and had fun though, which is what this is all about in the end.
Today's workout:
Conventional deadlift: 405 pounds 5x10 (straps)
Chest supported row: Pyramid up to a heavy set of 8, then dropsets down (total of 12 sets)
Lat pulldown: 4x15-20
Cable rows: 4x15-20
Ab wheel: 4x15
Cable crunches: 3x25
Felt great but the deadlifts really wrecked me. Might stick to slightly lower reps there in the future
That's great, glad to hear it! German meat loaf sounds so damn delicious =)
Anyways! Yes, I've learned too that lower reps with heavier weights on Deadlifts is the key. They're overly exhausting performing high reps and the human body requires 4 full days to fully recover lower back muscles. It's also the most straining movement on your CNS. That's what fun about BBing, you focus on more than just the weight & reps. It's about intelligent training so you'll last for the long term.
Trying different training splits right now. This one is from a natural bodybuilder I know personally who has quite the physique. There are some more days with different exercises and focused on different muscle groups but it's always push/pull.
Push:
Front Squat: 225x6, 275x6, 315x6,6,6,6
Close Grip Bench: 225x6, 275x6, 315x6,6,6
Bulgarian Split Squats: 135x10,10,10,10 (each leg)
DB shoulder press: 75x10,10,10,10 (damn I suck at those)
Lateral Raise: 6x15-20
Pushdowns: 6x15-20
Calves: 5x20
Pull:
RDL: 315x8, 365x8,8,8,8
DB Row: 135x10,10,10,10
GHR: 12,12,12
Chins: 22,16,13,10
Cable Curls: 5x15-20
Ab Wheel: 5x10
Push and pull day feel evenly tough. It feels like an advantage because supersetting shoulders and split squats saves a lot of time.
Also cleaned up my diet to support my physique goals. Girlfriend is totally happy.
Always good to stick with the tried and true when it comes to BBing. Too many fad programs and diets out there these days that don't produce the intended results.
Seated Press: 185 pounds 5x6
Close Grip Bench: 275 pounds 5x8
Pushdowns SS Lateral Raise: 3x20 each
Was happy to get this done on a high stress week. Starting to look visually leaner. It's fun to get rid of some fat after 10 years of training to see what my body looks like without it.
It's more enjoyable after a decade of lifting heavy, eh? =)
Definitely enjoying training right now! Needed to change things up and hypertrophy training fits way better with my current lifestyle than training for maximal strength. Still I like to stick to the basics and keep heavy compound lifts in there to stay away from bullshit.
Definitely enjoying training right now! Needed to change things up and hypertrophy training fits way better with my current lifestyle than training for maximal strength. Still I like to stick to the basics and keep heavy compound lifts in there to stay away from bullshit.
Bench: 330 pounds 5x5 paused
DB Bench: 100 pounds 5x10 SS
DB Row 100 pounds 5x10
Pushdowns, Curls, Chest flies (5x20 each)
Trap bar deadlift (low handles):500 pounds 5x5
Chest supported rows:
Chins+45 pounds: 6x10
Ab machine: 100 reps
20 mins of rowing on ergometer
Close Grip Bench: 315 pounds 5x5
Dips: 5x12 +45lbs (won't do them again, shoulder felt off afterwards)
DB OHP: 4x12
Cable lateral raise: 5x20
Training and diet is going well. Starting to see striations on my chest and abs are getting better. Still carrying a decent amount of fat on my legs however.
Had a huge success at work and celebrated it by making pulled pork and potatoe salad for the whole team. Unfortunately most of them are anorexic girls or vegetarians so me and my girlfriend will be eating that for the rest of the week
Had a huge success at work and celebrated it by making pulled pork and potatoe salad for the whole team. Unfortunately most of them are anorexic girls or vegetarians so me and my girlfriend will be eating that for the rest of the week
NIIIIIIIIIIIIIICE! LOL tell those nimrods to grow up =)