Typhon: The Reinvention

Good to see that your bench is going up. I always get cramp in my hamstrings when doing dips, i think its because i flex them in some awkward way.
 
That was a tough session, but due to the January rush I couldn’t get my leg extensions in though! Really pissed off about that. What I did was;

Squats (working off a new max figure of 410, up from 400 on last wave)
5x 308
5x 330
5x 374 – I got too carried away here, at least the last 2 and probably 3 were only 90degree squats. I should have been using 349 according to the calculations

Leg press
2x20@ 317
2x20@ 297

Leg curls (single leg)
4x20 @ 70 each leg

I know the weight sucks but my right leg is definitely making progress in becoming as strong as the left

Leg raises
4x15 + 4kg med ball
 
I gotta say, you can squat. If your gym's like mine i bet you rarely see anybody squat that weight.

Half of people at my gym use squat machines, leg press etc...
 
I gotta say, you can squat. If your gym's like mine i bet you rarely see anybody squat that weight.

Half of people at my gym use squat machines, leg press etc...

I just wish I saw another guy squat at all at my gym. I don't think it's true that all southerners are fairies but it does seem that way in London sometimes

I’m cursing my long limbs a little now; I have good lower body power and now my BF is dropping the separation in my quads is starting to look pretty cool but due to my leg length they don’t look bulky which is annoying. When I finally decide to go for the low teens in BF they might start to appear a little bigger though.
 
Training went well but not in the mood to post lifts right now, will try later if my mood improves. The financial situation is killing me at work, just had two clients tell me there is a spending freeze for the whole of 2009 in the last two days. Not looking good at all :(
 
I’ve been getting a bit slack with the journal; here’s an update

Monday
M.Press
3x114
3x121
3x130 – Showing decent progress with these

DB MP
8x99 – Too high but someone was using the weight I wanted
10x88
8x88
10x77

Upright Rows
3x10@ 77
7x77 – Getting more reps in at 77 than before

Side laterals
3x10@ 40
10x 35

BB Curl
4x10@ 66

Tuesday
Light Cardio
5 minutes rowing
5 minutes cycling
5 minutes running

Wednesday
DL
3x308
3x327
3x352

Chins
8x BW – New record, mainly through dropping weight though I fear
3xvarious @ 15 assistance

DB rows
4x15@ 50 (each arm)

Back Raises
4x10 @ +22lbs – added weight for first time

Crunches (had to replace hanging leg raises due to equipment availability)
4x10 + 44lbs

On Wednesday I had a new experience, a gym trainer came up to me who actually knew wtf he was talking about. He said that I had a slight lordosis (I do) and that was causing my back position to be out when deadlifting and what I thought was neutral was in fact still curved and my butt needed to go back further.
 
Nice DL'ing, do you think you can still max out over 400?

I tried a 396 a while ago, it was like my 3rd week of DL'ing again and i gave up before i tried really. I got 352x3 the other day, and im sure i could get a 396 if i gave it another go. Short term aim is to have a 200kg DL though ;)
 
Nice DL'ing, do you think you can still max out over 400?

I tried a 396 a while ago, it was like my 3rd week of DL'ing again and i gave up before i tried really. I got 352x3 the other day, and im sure i could get a 396 if i gave it another go. Short term aim is to have a 200kg DL though ;)

I doubt it very much, I was about 230lbs when I did that though. Next Friday I should be doing 1 rep at 367 working off a projected 1RM of 385. At this rate I hope for the 400 to be back in a couple of months by which time I should be back on the calories in a big way

Just to keep everyone up to date though, as my lifts are still moving in the right direction I'm still cutting fat and will continue like that until my progress stops. At that point the bulk will be back on but with far more attention to detail than before
 
Just did another light cardio session; I say light, I feel like death now and am having trouble catching my breath. Why the hell would anyone want to be an endurance athlete? Crazy ****ers!

Oh, yeah, did some foam roller stuff too

BF is down to 19.5% now, progress is slow but I need to retain my strength so I’m happy so long as the scales don’t drop too much
 
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Can’t be arsed to post training details but it was a pretty good session though

Just wanted to add how much a love coffee, it truly is the dink of Gods (if they existed)
 
I'd better write some of this down before I forget

Squat
3x330
3x352
3x374

Leg press
4x20 @ 233

Leg extensions
20x123
20x108
2x20@92

leg curls
4x20@123

The leg extensions almost had me in tears today; the burning was unbearable. I need to get back onto a calorie surplus asap
 
The Sensitive Man

A woman meets a man in a bar. They talk; they connect; they end up leaving together. They get back to his place, and as he shows her around his apartment. She notices that one wall of his bedroom is completely filled with soft, sweet, cuddly teddy bears. There are three shelves in the bedroom, with hundreds and hundreds of cute, cuddly teddy bears carefully placed in rows, covering the entire wall!

It was obvious that he had taken quite some time to lovingly arrange them and she was immediately touched by the amount of thought he had put into organizing the display. There were small bears all along the bottom shelf, medium-sized bears covering the length of the middle shelf, and huge, enormous bears running all the way along the top shelf. She found it strange for an obviously masculine guy
to have such a large collection of Teddy Bears, She is quite impressed by his sensitive side. but doesn't mention this to him.

They share a bottle of wine and continue talking and, after awhile, she finds herself thinking, 'Oh my God! Maybe, this guy could be the one! Maybe he could be the future father of my children?' She turns to him and kisses him lightly on the lips He responds warmly.
They continue to kiss, the passion builds, and he romantically lifts her in his arms and carries her into his bedroom where they rip off each other's clothes and make hot, steamy love.

She is so overwhelmed that she responds with more passion, more creativity, more heat than she has ever known. After an intense, explosive night of raw passion with this sensitive guy, they are lying there together in the afterglow.

The woman rolls over, gently strokes his chest and asks coyly, 'Well, how was it?'

The guy gently smiles at her, strokes her cheek, looks deeply into her eyes, and says:









'Help yourself to any prize from the middle shelf.'
 
BP
5x165
3x187
1x220

DB Press
12x 99
2x12@ 110
12x 99

Dips
4xvarious

Flys
2x12@ 108
2x12@ 88

Tri pull down
4x20@ 99

Training is going OK but weight and BF is staying static which makes me worry I’m achieving neither muscle gain or fat loss. I might go keto again for a little bit to drop the extra BF before starting a bulk again soon
 
I had a good leg session today and did a couple of reps at 390 with relative ease so it's looking good.

Next week I'm going to be changing things up massively so watch this space. I'll be getting up at 5am to get more gym time in and eating in a surplus again (thank ****)
 
After being snowed in yesterday I started my new routine of getting up at 5am to hit the gym before work.

The problem I had today, which I had last time I tried to train in the morning, is a lack of intensity at that time in the morning. I'm not sure if it's just because I'm not used to being awake so early or if I'm always going to be drowsy before midday but whatever it is; that session sucked.

Good news is; my weight has started to rise again with BF still under 20%, I'll hopefully be back up to 200lbs by the end of next week
 
What sort of a "cut" did you do? I though people on a "cut", lose body fat but retain muscles. If you were 240 lbs at 20% body fat and now 200 lbs at 19.9% body fat, then that doesn't sound right does it?
 
What sort of a "cut" did you do? I though people on a "cut", lose body fat but retain muscles. If you were 240 lbs at 20% body fat and now 200 lbs at 19.9% body fat, then that doesn't sound right does it?

His original weight was:

Typhon said:
230lbs@ 29% bf down to 208lbs @ 23%
 
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