And here we go....

Dathai

Noticing much of a difference in your calves with the new programs?

ferike1

Yes! Big time. They are finally responding and while I won't say the are monstrous. There is a definite improve in size and definition

Here is the actual place I found the programme

http://www.abcbodybuilding.com/8%20weeks%20to%20bigger%20calves%201.pdf

Ant11

ferike1 wrote: »

Yes! Big time. They are finally responding and while I won't say the are monstrous. There is a definite improve in size and definition

Here is the actual place I found the programme

http://www.abcbodybuilding.com/8%20weeks%20to%20bigger%20calves%201.pdf

It hurts like hell too. Thank god I had a foam roller after my 1st session trying this programme.

ferike1

So yesterday I trained with a friend of mine from France, showed him a few moves

3 x 25 diamond pushups supersetted with 3 x 15 knee tucks (7.5kg)

Semi planche pushups 3 x 8 with front tuck raises supersets 3 x 8

10 lateral raises, 12 curls, 10 bent over lateral raises with fat gripz (8kg) super set
3 x 15 reverse pushups

He was in a rush so I introduced the calf destroyer programme to him and we did half of it.

In the evening I did 3/4 stand to stand ab rollers - I don't go all the way out, I hit the wall to stop me so I can go back, but almost there.
Also did some headstand pushups.
Working on a new move that I can now sort of do - I go into a headstand and do a reverse leg raise. I lower my legs down from the wall and try bring them to a 90 degree angle to my body. Surprisingly tough

Today
DL
135 x 3
155 x 3
175 x 4

Semi-Glute Ham raise (these are hard as fsck) - 3 x 8

Dragon flags 1 x 6; 1 x 10

Bulgarian lunges (2 x 20kg kettlebells)
1 x 8
2 x 10

Quite a few muscle ups with bar dips

3 x 5 assisted stand to stand bridges with a 10 rep floor bridge on the last rep of each set

L-sit pullups 2 x 8
Normal pullups, not sure how many.

I am just working on the last few weeks of my FAEs and need to put together an actual pullup/pushup routine including weighted stuff. Right now just sort of doing whatever feels good.

ferike1

Today's sessssssss -

Weighted vest - 30 kgs

5 pullups
5 chinups
5 ring pull ups

Dips
10,8,6

Pushups - 5 (Body said no more lol)

Unweighted stuff
Fat gripz pullups 15,10,10

Fat Gripz dips - 15, 15, 15

L-sit into butt ups - 2 x 8
Some curls and lateral raise work with gripz

Sissy squats - just kind of threw these in during rest - 2 x 10

Ring pullups to failure at the end which was a set of 8 (poor lol).

Breaking Benjamin got me through the workout just fine!

ferike1

Just an update pic, from the webcam. Tried to get legs in there too.





Been hitting the froot loops hard recently, it shows, not quite as lean as I was!

ferike1

Front Squat
110 x 5
120 x 3
130 x 1 (New PB)

Pistols
Kettlebells 2 x 16kg x 3 each leg

Sissy Squats 3 x 15

Muscle ups x 10 (chest was sooooore after yesterday)

Assisted Stand to stand bridges 1 x 5
Floor bridges 1 x 15

Calf Destroyer programme A

Was in and out quite quick

Highlights from training

https://www.youtube.com/watch?v=BQ2QICwDU3w

Got the 120 x 3, the 130 x 1 and some other stuff.

WOW

https://www.youtube.com/watch?v=XkK9-mnDAy4

ferike1

Squat

115 x 5
130 x 3
145 x 2

Front tuck raises
4x8
Front tuck pullups
3 x 8
Back hang to back tuck
3 x8
(All on the rings)

Reverse pushups 1 x 15
Some Close grip pullups

Also there was 180kgs left on a bar on the floor so I decided to deadlift it once , just coz

gymtime

superb man, tip top shape, very impressive lats, massive legs - how u manage to get them that big? not so sure about the boxers though?!

ferike1 wrote: »

Just an update pic, from the webcam. Tried to get legs in there too.





Been hitting the froot loops hard recently, it shows, not quite as lean as I was!

ferike1

Haha, yeah hindsight is a great thing and maybe the boxers were not the best choice.

Cheers on the leg complement. I try hard to keep them in proportion as much as possible.
Front squats,
Back squats
Pistols
Sissy squats
Deadlifts
Glute Ham raises
Bulgarian lunges

Those are my leg exercises, usually its Deadlifts + Lunges + GHR & either Front/Back squats with sissy + pistols split. I also throw in the occasional few sets of sissy's/pistols on non leg days.

For size I really find the sissy squats at higher reps + front squats hit them and for the hamstrings its the lunges + raises.

https://www.youtube.com/watch?v=Hx9p7mt8oyE

gymtime

r u back in eire? u should consider offering personal training man.

never knew what a sissy squat was till u lashed up that video, wonder why they r called sissy squats - they look more difficult than the normal ones...

u r fairly packin the boxers too man ha

ferike1

Yeah I am back in Ireland alright!

Sissy squats are harder than regular air squats for sure!

I would love to do PT, just need to get qualified in some capacity.
Probably once I finish my professional accountancy.

Btw, out of action for the next few days guys.
Woke up this morning, sick as a dog. Tonsils killing me with a fever.

Ant11

What kinda of pressure do them sissy squats put on your knees?

ferike1

Ant11 wrote: »

What kinda of pressure do them sissy squats put on your knees?

I find them okay. I think if you get the technique right they are fine. Like normal squats. I think also because I do them unweighted only takes pressure off the knees.

Ant11

ferike1 wrote: »

Ant11 wrote: »

What kinda of pressure do them sissy squats put on your knees?

I find them okay. I think if you get the technique right they are fine. Like normal squats. I think also because I do them unweighted only takes pressure off the knees.

Cheers I might have a go and see how it feels. I'm always cautious of my knees, I've been through the wars with them. I'm only back squatting the last 6 months so I've a bit of catching up to do with my legs.

ferike1

Ah right well I have never had knee trouble thank god so maybe be more careful!

Ant11

ferike1 wrote: »

Ah right well I have never had knee trouble thank god so maybe be more careful!

Tried them today, actually enjoyed doing them. No problem at all on my knees:D

ferike1

So just an update on future plans.

I recently stopped doing benching or overhead pressing as part of wendler. I will experiment and replace them with weighted dips and pullups. I am also going to train front squats with wendler. This will entail a 4 day split of squats/deadlift/front squats/ weighted dips & pullups. The rest of the work will be calisthenics similar to DJ funk. I will probably focus on short quick sessions so I can train x2 per day.

Right now just recuperating. .

ferike1

A few more pics from different angles - Please feel free to critique! I want to hit the areas you guys think are lagging!

Front double bi


Relaxed


Front lat spread (someone order a cobra? )


Shoulder 1


Shoulder 2

Feeling a lot better today :cheers:

Workout
L sit on the floor and parallettes
Front tuck holds

Superman pushups 1 x 20

Headstand pushups 2 x 5
Pike pushups 1 x 10; 1 x 15

Headstand leg raises
3 x 8

Ab wheel rollouts
Stand to wall
2 x 5
Floor rollouts
1 x 20

Diamond pushups
2 x 30
Reverse pushups
2 x 15
Semi planche pushups
4 x 8

Sissy squats
2 x 20

gymtime

there is nothing lagging man, pretty much the perfect body. what are u weighing in at currently and what is your bf%? have u measured ur biceps, chest, waist, calves? fair play to you.

ferike1

gymtime wrote: »

there is nothing lagging man, pretty much the perfect body. what are u weighing in at currently and what is your bf%? have u measured ur biceps, chest, waist, calves? fair play to you.

Cheers! Sound of you to say! I think the lighting makes me look better though . I am not actually that big really. I know my arm measurements are around 16 inches. I weigh 84kgs, checked that today.

So still a bit run down but all things considered not a bad session
Deadlift

145x5
165x3
185x1 (this was a struggle, the sickness had its effects)

Semi Glute ham raise
3 x 8

Bulgarian Lunges
40kgs x 8 each leg

1 Set of plyometric pushups

Superman into pike pushups 5 of each x 3

Calf Destroyer Programme B (the seated one)

Some lateral raises and curls with the fat gripz

Dathai

Was that you in Raw earlier?

ferike1

Yah!

Dathai

Ah right, I figured it might have been you!

gymtime

how much sleep do you need doing the training you do?

KABLOOEY

gymtime wrote: »

how much sleep do you need doing the training you do?

Would be interested to know this too!

Also just wondering myself how the L sit works. Do you just hold it in the L position for a couple of seconds and return feet to floor, and that would be one rep?

ferike1

6-8 hrs

gymtime

no afternoon nap? i suppose doing all of that training will increase your energy levels.

ferike1

Light workout

3 x 5 HSPU's
3 x 12 Parallete pike pushups
3 x 20 reverse pushups
L sit work.

gymtime

article on intermittent fasting in the weekend section of today's Irish Indo..did you read?