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In the Shadow of Jack Revans

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MaxCooperIcon...26-03-2015 @ 17:02 
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1000 post points - NAILED
Member 2026, 1348 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Wiegieboard said:How did the hack sissys feel on the knees?


actually really good mate, knees are alright atm but ive had knee problems in the past so im wary i think the trick is to keep them on a controlled negative
theyre really good for stretching all the tissues around there (hence theyre position at the end of all my quad work) so may actually be helping as i use them to stretch on purpose and my quads stay pretty loose where in the past theyve got really knotty
MaxCooperIcon...27-03-2015 @ 09:57 
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1000 post points - NAILED
Member 2026, 1348 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Post Edited: 27.03.2015 @ 12:23 PM by MaxCooper
26/3/2015 Chest delt arms
seem to only be updating on the bro days: love legs and back but after doing em im f**ked and cba updating really

Low incline DB Bench 4s neg: 46kg x 9, 32.5kg x 14+4+2
Decline BB Bench 4s negs: 107.5kg x 8+2+1 so up two reps first 'set' and down one second, ill take that!
81kg x 9
DB fly cont negs: 22.5kg x 7 triple drop
mach fly, dip mach, BB curls, DB curls, DB side raise, Cable side raises

did cardio in AM and night


27/3/2015
60min cardio am, off day for PM cardio unless its upped
Weight: 216.6lbs, was 222.6last week so massive drop and looking LOADS tighter in my comparison pictures

8 weeks out tomorrow:
feelin good about it tbh, got a posing session on sunday at olympic gym in eccles so thatll help aswell and just yesterday managed to figure how to pose my back in the double bi rear shot which takes me from having 0 back to a slight back lol


EDIT:
AM AND PM cardio to 55min so 25min extra per day and the 2 days off removed so every day essentially 2hour cardio
no diet changes
brownbearIcon...27-03-2015 @ 15:36 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
2 hours cardio a day though!!!

Is it even possible for that to go up?
MaxCooperIcon...27-03-2015 @ 17:13 
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1000 post points - NAILED
Member 2026, 1348 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Post Edited: 27.03.2015 @ 17:17 PM by MaxCooper
ive seen 3 hours a day but 2hours is gonna be GRIM... still i dont have to do it if i dont want ill just place bad

your forgetting doing some post workout, though i only have 2hours between my workout and going out for that cardio atm so id have to not train at the same time as my GF which i enjoy doing atm, pushes me especially on pressing and back work as she puts effort into them
PhillippeHalterIcon...27-03-2015 @ 17:54 
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Are horror films healthy...?
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Is your am cardio fasted still...?
MaxCooperIcon...28-03-2015 @ 10:00 
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1000 post points - NAILED
Member 2026, 1348 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
ye, fasted still as much as i can

in the 'offseason' i was doing it fasted but if i did it at another time i didnt bother too much just whichever fit schedule best trying to get it fasted
BUT now pre comp doing all AM cardio fasted after taking some stims and curcumin (curcumins best away from food so fits nicely)
MaxCooperIcon...28-03-2015 @ 10:06 
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1000 post points - NAILED
Member 2026, 1348 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Post Edited: 28.03.2015 @ 10:07 AM by MaxCooper
27/3/2015 Back
v good workout tonight for me, noticed that if i have coconut oil the meal before (i was subbing it for some nuts with the same fat amount) I have loads more energy for the workout it seems what i was taking as bull is infact real (or a placebo both of which ill take tbh)


DB pullovers, 4 sec negs
32.5kg x 16
36kg x 13
44kg x 8

NEutral chins 4 sec negs
+10kg x 8 + 3 + 1

UH Grip Pulldowns, controlled negs
70kg x 10

2 arm DB rows, 1 arm RD fly, BB Upright row

Rack Pulls, squeezing back pause on pins
170kg x 6
150kg x 12

Hypers
Leg press: 1 close one wide
Hip broke ham curl: 2 sets


28th: Day off 8 Weeks Today
woke up f**king sore; did my hour (fasted) cardio
eat: went to work, put on Man vs food in the background... and started writing a diet that im now doing for people since theres NEVER any customers in the showroom in the AM
MaxCooperIcon...31-03-2015 @ 15:20 
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1000 post points - NAILED
Member 2026, 1348 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
29.3.2015
Hams and Secondary Back and Quads

Went to olympic gym today in eccles
did a session there not really comparable in weights so picked some stuff to do similar in intensity to normal but that we dont have at OSG

Seated ham curls, Adduction, Power Squat, Single Leg Ham Curls, DB SLDL, Lat Pulldowns, Hammer Strength Pulldowns

THEN the reason for going: did 1hour posing class with Paul George who runs the gym
got told i was fat essentially lol; gotta step up the game, intensity in the gym needs to keep being pushed as I get closer rather than tailing off


30.3.2015
Delts arms and secondary chest
session didnt really go that well today, PRs few and far between which is the point of my progressive system: flattened out massively in the last few days, Intensity was there but PRs just werent

Smith High incline 60deg
105kg x 6 (aiming for 8)

Flat TfS bench +20c
107.5kg x 5 (aim was 8)

DB Seated OHP
30kg x 2 (last week got 5 on same weight, this week was wanting 6)

DB shrugs
50kg x 18

rest of the session changed exercises up a bit: still what i was doing but did tweaks to
reset the lifts
Leaning 1 arm DB side raise (rather than 2 arm side raises)
EZ OH Extension SS w EZ curls (added 4sec negs to all)
dips ss w DB curls


31.3.2015
Legs and Second Back
Again drained, gonna leave the amount of PRs i got compared to the sets: eg 2/3 means 2PRs out of 3 sets

Hip Through Ham curls: 2 PRs (12 and 10rep), failed on the 3rd
Squats: reset to do 3 work sets
Close Rev L LEg Press: 1 work set, 1 rest pause
1 Leg Leg Ext: 1 muscle round
Hack Squats: 1 muscle round
SLDL: PRs f**king yay on the last leg exercise
Lat Pulldowns: 2 pump sets
DB rows: 2 pump sets
1 arm Cable Rear Delts: 2 pump sets
unit94Icon...31-03-2015 @ 15:26 
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what is everyone's fran time?
Member 3986, 9351 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
1 hour posing class lol, bodybuilding is awesome

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