showdownhero's IF LCHF Bulletproof Log

showdownhero said:

Fucking awesome workout today. Hard to believe I'm only eating 1500 cals

2nd March Push Workout 84.1kg

Pressing for a body weight OHP

Barbell Overhead Press

60kg - 2,4,3 (3 sets at 85% 1RM) *note should have been 5 sets
30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)

Incline Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 27.5kg 10,8,8
Dumbbell Lateral Raise 18kg each 5,5,4
Dumbbell Pullover 24kg 6,6,6
Dumbbell Front Raise 16kg each 4,4,4

Inspired by @Timeah I'm going to start an increased frequency and progressive overload program for overhead press. Program will be

Day 1: 5 sets 3 reps 85% 1RM (60kg) + boring but big 5 sets 10 reps 50% 1RM (30kg)
Day 2: 4 sets 6 reps 70% 1RM (40kg)
Day 3: 3 sets 9 reps 60% 1RM (35kg)

I'll be increasing the weight by 2.5kg every 3 weeks which will equate to 2 cycles of the above as I will be pressing twice per week.

Also included some dumbbell pullovers inspired by @Fadi let's hope that long head cops a real beating

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showdownhero said:

3rd March Deloading Legs Workout 85.0kg

Squats 60kg 5,5,5,5,5
Double Overhand Grip Deadlift 100kg 5,5,5,5,5
Barbell Front Squat 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 5,5,5

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showdownhero said:

4th March Lat Focus Pull Workout 83.3kg

Straight Bar Pullups 20,8,6
Mixed Grip Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 42.5kg 6,4,4
Hanging Leg-Hip Raise (toes to hands) 8,6,5
Dumbbell Row 50kg each 6,6,6
Knee Raise 8,8,8
Seated Incline Hammer Curls 20kg each 6,4,3

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Bazza20 said:

Look at all those carbs. I like it.

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showdownhero said:

4th March Push Workout 83.3kg

Pressing for a body weight OHP Day 2 Week 1

Barbell Bench Press 20kg 10 60kg 3,3 100kg 3 95kg 3,3 60kg 8,8,8,8,8

Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)

Incline Barbell Bench Press 60kg 5,5,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 18kg each 4,2 16kg each 5

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showdownhero said:

7th March Deadlift Focus Heavy Weight/Low Rep Legs Workout 84.6kg

Mixed Grip Barbell Deadlift

60kg 3
100kg 3
140kg 1,1
160kg 1
200kg 1
210kg 1 (well didn't complete this rep but probably could've if I pushed it, there's a video incoming I'll let you be the judge)
180kg 3,3
160kg 5,3,3

Barbell Squat 60kg 10,10,10
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5

Despite the massive volume my knees behaved themselves, going to make sure I reward them with a big stretching session tonight

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showdownhero said:

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showdownhero said:

8th March Pull Workout 84.1kg

Straight Bar Pullups 1,2,3,4,5,6,7,8,7,6 (Armstrong Pyramid Set)
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 37.5kg 8,7,4
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Lat Pull Down 155 lbs 70kg 8,7,6,6,6
Weighted Decline Sit Up 15kg 8,8,8

Information on Armstrong Pyramid Set
Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.

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showdownhero said:

Training:

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Fadi said:

I won't make a comment on your deadlifting form because I do not do deadlifts. But I can see that you're one strong young man there shifting these sort of weight off the floor. Well done mate.

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showdownhero said:

9th March Push Workout 83.4kg

Pressing for a body weight OHP Day 3 Week 1

Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)

Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 32.5kg 7,6,5
Dumbbell Pullover 26kg 2 18kg 5,5,5
Dumbbell Tricep Extension 24kg 6,5,5
Barbell Bench Press 60kg 8,8,8

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Fadi said:

I won't make a comment on your deadlifting form because I do not do deadlifts. But I can see that you're one strong young man there shifting these sort of weight off the floor. Well done mate.

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showdownhero said:

Out of interest if you did have a comment on my deadlifting form what would it be?

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Fadi said:

You're a wonderful young man, bringing a smile to my face is appreciated. The reason I won't make a comment is because I've never been a powerlifter. So to say anything would simply be out of place for me, not to mention the arrogance, as there are more than one person on this forum (beginning with Woody and Tim) who are experts in this particular lift.

My expertise is in Olympic weightlifting, and for me there, the glutes need to remain as low as possible so as to engage both them, as well as the quads and hamstrings. The back (especially the lower back) is never bent, and the bar is always in contact with your shins, so much so that to have them bleed or at least have some skin scraped off is a great sign of some good form during the first pull.

Can you see now why I chose silence over arrogance; it's because I know my place and my area of knowledge and expertise, and so to make a comment for the hell of it, would have only served to misguide you; and I would never do that to you or to anyone else on here.

Thanks for giving the time to clarify my position.

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showdownhero said:

10th March Legs Workout 83.4kg

Squats 60kg 5,5,5,5,5
Double Overhand Grip Deadlift 100kg 5,5,5,5,5
Barbell Lunge 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Front Squat 20kg 5,5,5

Legs still heavy, stiff and sore from Tuesday's festivities. Took it very easy this morning

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showdownhero said:

11th March Pull Workout 82.6kg

Wide Grip Weighted Pullups

+0kg 3
+10kg 1,1
+15kg 1
+51.25kg (82.6kg body weight + 3kg chain and belt = 136.85kg or 301lbs) 1,1
+40kg 2,2
+10kg 5,5,5,5

Mixed Grip Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 42.5kg 5,4,4
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Seated Incline Dumbbell Hammer Curl 22kg each 4,4,3
Dumbbell Row 50kg each 3,3,3

The gym gods were smiling on me today. Fantastic workout

Tested my 1RM for a extreme pullup challenge on the misc, video incoming

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showdownhero said:

12th March Push Workout 83.1kg

Pressing for a body weight OHP Day 1 Week 2

Barbell Overhead Press

60kg - 1,2,1 (5 sets of 3 reps at 85% 1RM) 55kg 3,3,3

Could not get into top gear on the heavy OHP, I think partially due to some tricep/pressing girdle muscle fatigue from an intense push session on Thursday night and combined with some CNS overall muscle fatigue from the monster pull session yesterday

30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)

Dumbbell Lateral Raise 18kg each 5,4,4
EZ Bar Front Raise 27.5kg 6,5,4
Straight Arm Dumbbell Lateral Raise 10kg each 8,7,6

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showdownhero said:

14th March Disregard strength, acquire aesthetics Legs Workout 83.5kg

Squats 60kg 10,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6
Barbell Lunge 20kg 5,5,5
Barbell Good Mornings 20kg 12,12,12
Barbell Front Squat 20kg 5,5,5

I'm back down to 1500 calories for a week or so and as such I'm going to take it very easy on my legs. Given the way they packed in last week I figure it's easier just to concentrate on dropping a few kgs and then ramp the weight back up when I'm eating decent calories again.

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