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Summer baby

Summer bulk 2016 is in full swing #bodybuilding #rbodybuilding #naturalbodybuilding

#bodybuilding #naturalbodybuilding #rbodybuilding

Night time shape. Officially on #summerbulk2016 since injuring my knee, feeling a tad soft but stronger than ever. #fitness #bodybuilding

#bodybuilding #summerbulk2016 #fitness

I've been hitting forearms hard af and it's finally starting to show

Champagne and pizza to celebrate the new apartment!!!

[insert paragraph about #thegrind]

#thegrind

Tired af 😵

Catching the sun at lunch 🌞

beardednegro

Previously, I’d only seen the first two panels and assumed it was the complete comic.

This version is much better.

chokkilissa-nahollos

omg it’s so much better with the conclusion

Liftlog: Delts & Tri's

Warm Up/Mobility Pull Ups - x10 2x7 Third World Squat - 3x60s Band Pull Aparts - x40 Rear Delt Stretch - x10 Lying DB External Rotations - 2Kg x20 Behind Neck Press Warm Up - x40 Standing External Rotations - 1.25Kg x20 Overhead Triceps Stretch - x10 Quadruped Lat Stretch - x8 Kettlebell Trap Stretch - 6x6s

Rear Delt Row 9Kg x20 11.5Kg x15 14Kg x12 16.5Kg x10 + 14Kg x12 + 11.5Kg x15 + 9Kg x20

Behind Neck Press 20Kg x15 30Kg x12 40Kg x9 45Kg x4 30Kg x12 Lol it’s crazy how much your opinion of certain movements changes when you take steps to reduce the risk of injury from them, in this case MOBILITY! I’ll never take this movement to complete failure and I’ll always stop as soon as I start to lose the slightest bit of control. My entire delt was lit up front to back from this, defintely going to become a staple.

Triceps Dips 4x13

Triceps Straight Bar Pushdown (Superset) Reverse Grip/Overhand 12.5Kg x15/12.5Kg x15 15Kg x12/15Kg x12 17.Kg x8/17.Kg x8

Lateral Raises (One Arm) 7Kg x18 8Kg x15 9Kg x10 7Kg x18

Overhead Triceps V-Bar Extension 11.5Kg x15 16.5Kg x12 21.5Kg x11 24Kg x9+ 16.5Kg x8 + 11.5Kg x12

Overhead Triceps DB Extension 14Kg x13 18Kg x10 22Kg x9 + 18Kg x5 + 14Kg x5

Seated DB Front Raises 6Kg x25 8Kg 2x16 6Kg x25

Superset Reverse Decline Crunch - 3x17 Stomach Vacuum - 3x90s

#training log

Liftlog: Legs feat. Revelations & Recovery

Warm Up/Mobility Third World Squats - 4x60s Pull Ups - 2x9 x7 Seated Adductor Stretch - x6 Rolling Adductor Stretch - x8 Standing Quad Stretch - x10 Hip Flexor Stretch - x8 Dynamic Hamstrings Stretch - x12 Standing Calf Stretch - x12 Seated Piriformis Stretch - x6 Air Squats - x30 My knees and hips felt great after a slow and thorough warm up, once my knee is back to full strength I’ll probably run through this warm up routine twice before touching a weight.

Triset Adductor Machine 15Kg x20 25Kg x15 35Kg x12 Abductor Machine 40Kg x20 55Kg x15 70Kg x12 Calf Press 60Kg x52 80Kg x45 100Kg x40

Leg Extensions (One Leg) 10Kg x20 20Kg x16 27.5Kg x13 22.5Kg x15 My bad knee/leg (previously broken) is quite a bit weaker on extension than the other one which has been causing me to shift to one side on squats/extensions/leg press etc and the minute twisting is probably what caused something to tear/fray a few weeks ago. All quad movements will be done one one leg until my legs are balanced out.

Close Stance Front Squat 40Kg 3x15 Changing my feet placement has completely transformed this movement for me, however there’s no way in hell my hips could have previously gotten into that position (ATG close stance is like wtf lol how am I so flexible) without causing me severe discomfort and pain. Mobility, do it!

Romanian Deadlift 40Kg 3x15

Seated Leg Curl (One Leg) 15Kg 2x20

Hyperextensions 2x10

#training log

Liftlog: Chest, Bi's & Forearms

Warm Up/Mobility Pull Ups - x10 2x7 Band Pull Aparts - x40 Lying DB External Rotations - 2Kg x26 Behind Neck Press Warm Up - x40 Rear Delt Band Row - x40

Cable Flyes 9Kg x15 11.5Kg x12 14Kg 2x10 + 9Kg x10

Incline DB Press 16Kg x15 24Kg x12 30Kg x9 34Kg x7 + 24Kg x6

Landmine Press 45Kg x15 60Kg x12 70Kg x9 70Kg x7 + 60Kg x6 + 50Kg x6

Flat DB Press 14Kg x20 NOPE, flat pressing is just not for me and my shoulder, thought it’d befun to try but I noped out real quick.

Dips x8 x7 x8

Straight Bar Cable Curls 14Kg x20 19Kg x15 24Kg x10 21.5Kg x11 + 16.5Kg x5 + 11.5Kg x7

Rope Curls 14Kg x14 16.5Kg x11 19Kg x10 + 16.5Kg x5 16.5Kg x13 + 11.5Kg x10

Reverse EZ Bar Cable Curls (Superset) Close Grip - 10Kg 3x13 Wide Grip - 10Kg 3x13

Behind Back Wrist Curls - 25Kg x40

Superset Reverse Decline Crunch - 3x17 Stomach Vacuum - 3x90s

#training log

Liftlog: Back

Warm Up/Mobility Pull Ups - x10 2x7 Band Pull Aparts - x40 Behind Neck Press Warm Up - x40 Third World Squat - 3x60s

DB Pullover 16Kg 3x15

Lat Pulldown (Underhand) 35Kg x15 50Kg x12 65Kg x10 75Kg x6 + 50Kg x7 + 35Kg x12 (Wide Grip) 30Kg x16 40Kg x12 50Kg x9 40Kg x12 + 30Kg x12

Cable Row 30Kg x20 45Kg x15 55Kg x12 65Kg x10 + 45Kg x7 + 30Kg x12

Low Row Machine (One Arm) 25Kg x13 32.5Kg x10 37.5Kg 2x8

Behind Back BB Shrugs (20Kg, 50Kg) x20 80Kg x15 100Kg 2x10

#training log

Liftlog: Legs, Delts & Tri's - A Long Ass Day!

Dynamic Adductor Stretch - x8 Third World Squat - 3x60s Standing Quads Stretch - x6 Dynamic Hamstrings Stretch - x8 Static Calf Stretch - x8 Piriformis Stretch - x6 Bodyweight Squat - 4x20

Superset Adductor Machine - 30 3x15 Abductor Machine - (30Kg, 45Kg, 60Kg) x20

Romanian Deadlift 20Kg x20 30Kg x15 40Kg x12 50Kg x10

Leg Extensions (One Leg) 10Kg x20 15Kg x16 20Kg x12 22.5Kg x9

Standing Leg Curls (One Leg) 5Kg 3x20

Front Squat 20Kg 3x15

Warm Up/Mobility Pull Ups - 2x9 x8 Band Pull Aparts - x40 Lying DB External Rotations - 3Kg x18 Behind Neck Press Warm Up - x40

Rear Delt Row 7.5Kg x20 10Kg x18 12.5Kg x16 15Kg x14 + 10Kg x10

Seated DB Press 12Kg x15 18Kg x12 24Kg x9 30Kg x5 + 20Kg x8

Dips x14 2x10

Triceps EZ Bar Pushdown 12.5Kg x15 17.5Kg x12 22.5Kg x10 25Kg x10 + 17.5Kg x10

Lateral Raises (One Arm) 7Kg x18 8Kg x14 9Kg x12 8Kg x14 + 7Kg x10

Overhead Triceps V-Bar Extension 15Kg 4x13

Overhead Triceps DB Extension 14Kg x15 18Kg x12 22Kg x10 + 20Kg x6 + 14Kg x8

Wide Grip BB Front Raises 12.5Kg 3x16

#training log

Liftlog: Chest, Bi's & Forearms

Warm Up/Mobility Pull Ups - x10 x9 x8 Behind Neck Press Warm Up - 10Kg 2x20

DB Pullover 14Kg x20 16Kg x18 18Kg x16

DB Row (One Arm) 30Kg x12 38Kg x10 44Kg x7 38Kg x10 + 30Kg x9

Low Row Machine (One Arm) 25Kg x15 40Kg x12 50Kg x8 40Kg x12 x 25Kg x13

Lat Pulldown (Underhand) 35Kg x15 50Kg x12 65Kg x10 + 50Kg x7 + 35Kg x10 (Behind Neck Wide Grip) 20Kg x20 25Kg x18 30Kg x16 (35Kg, 40Kg) x14

Seated DB Shrugs 34Kg x20 42Kg x16 50Kg x13 + 40Kg x3

#training log

Liftlog: Back

Warm Up/Mobility Pull Ups - x10 x9 x8 Behind Neck Press Warm Up - 10Kg 2x20

DB Pullover 14Kg x20 16Kg x18 18Kg x16

DB Row (One Arm) 30Kg x12 38Kg x10 44Kg x7 38Kg x10 + 30Kg x9

Low Row Machine (One Arm) 25Kg x15 40Kg x12 50Kg x8 40Kg x12 x 25Kg x13

Lat Pulldown (Underhand) 35Kg x15 50Kg x12 65Kg x10 + 50Kg x7 + 35Kg x10 (Behind Neck Wide Grip) 20Kg x20 25Kg x18 30Kg x16 (35Kg, 40Kg) x14

Seated DB Shrugs 34Kg x20 42Kg x16 50Kg x13 + 40Kg x3

#training log

Liftlog: Delts & Tri's

Warm Up/Mobility Pull Ups - x9 2x7 Band Pull Aparts - x40 Lying DB External Rotations - 2Kg x25 Behind Neck Press Warm Up - x40 Rear Delt Row - 7.5Kg 2x20

Seated Overhead Press 20Kg x15 30Kg x12 40Kg x10 50Kg x7 40Kg x10

Lateral Raises (One Arm) 8Kg x13 10Kg 2x9 8Kg x13 + 6Kg x10

Reverse Grip Triceps Pushdown 12.5Kg x15 17.5Kg x12 22.5Kg x9 20Kg x11 17.5Kg x12 + 12.5Kg x11

Overhead Straight Bar Extension 12.5Kg x15 17.5Kg 2x9 12.5Kg x15

Overhead DB Triceps Extension 14Kg x13 18Kg x10 20Kg x9 18Kg x10 + 12Kg x10

#training log

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