Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
BulkingProgress UpdateSplit AdviceTraining Log

**Log of FIRE: SI's Advancing Wendler MAN !!14282

FiremanSi private msg quote post Address this user
@simply_michael Thats excellent mate. What did u pick for your upper days.. ie. mines, bench, BOR, seated OH DB Press, NG chins plus 2 optionals...
Also what did u pick for 2 optional lower body exercises??
Its hard to limit the volume on the REALLY low volume days in week 3 isnt it mate ??
Post 476 IP   flag post
simply_michael private msg quote post Address this user
i do have a log going on ..but answer ur question

upper accessories
just started doing pullups . i had surgery on arm and dislocated it 3 months ago so started over with candito . but this is my goto

https://www.youtube.com/watch?v=dseNQb_XlEk
One he started out with lower ..

then i do hammer curls and also this once a week
https://www.youtube.com/watch?v=YxbLj3rCZV8

main exercises
upper-bench , overhead press standing , Dumbbell row
lower-Squat and deads

Lower accessories

leg extension and prone leg curl once a week calf raises

jealous of low body fat u have i want that bodyfat so bad ..

yea week 3 throws u for a loop for sure . i love this program cause ur in and out of gym fast but tired . also with my shoulder i wanted something hard core basic to give shoulder time to rest . hell i just re introduced pullups and can only do 4 sets of 3 each in good form ..oh well
Post 477 IP   flag post
FiremanSi private msg quote post Address this user
@simply_michael Great post thanks. Subbed to ur log also, scrolled through the whole thing.. good job man.
Ur on the right path. I worked my abs ridicuous amounts in the past when i was doing crazy workouts and gaining zero strength so they are decently developed. But my 4-5month cut last summer did me a WORLD of good i have to say. U can still cut doing candito's is that what ur doing currently ??
Post 478 IP   flag post
simply_michael private msg quote post Address this user
Yup doing candito all the way
Post 479 IP   flag post
FiremanSi private msg quote post Address this user
Candito C1W3D3

-Hip openers, kettle bell swings, box jumps, altered limber 11 and leg swings. les than 10mins.

LB Squats:
GOal 95kgx4-6

Hit: bar x20, 40x10,60x5,70x5,80x5,90x2...95kgx6

Deadlift accessory:
x 1set of 8
60x10,
80x10
100x5
120x3

130x8 (I think i could've easily got more weight here but taking it handy with conventionals as they are my kryptonite.

Farmers walks:
80kg x 60m x 4

Declined Sit Ups:
+15kg x10x3


Done.

Felt SLIGHTLY too easy. But thats what the man said to do.
Post 480 IP   flag post


FiremanSi private msg quote post Address this user
ANOTHER nights sleep interrupted with a Call.
God damn, so hard to get a good recovery sleep when ur woken up at 3am and doing need for speed to the station.
So hard to get back to sleep after also.

Ah well, up now and weighed in: 182lb.

Probably cause i played Golf on Wednesday.. FYI a good solid course can take 4.5-6hrs and burn 1500-2000cals.... MENTAL i know. I ate at least extra 600cals on wed to accomodate.
Post 481 IP   flag post
FiremanSi private msg quote post Address this user
Candito C1W3D4

-700m on Rower (Tip from Brce lewis
-Shoulder band mob drill

Bench:
Barx20
40kgx10
50x10
60x5
70x3

Working sets: goal 80kgx4-6
82.5kgx4
82.5kgx5
82.5kgx4

(needs work)

BOR:
wus's
40kgx10
60x5

Target 6reps x 3sets-

70kgx6x3
(Up this next time)

Seated DB Press:
Target 6reps x 3sets-

15kg Db's x15
22.5x6x2, 5

NG Chins:
goal 6,6,6

+7.5kg x 6x 3

No Optionals..

But just did some

Underhand Single Arm Tri Extentions:

20kgx12x4/s

Good workout.
Tried optimum Nutritions PRE (Pre-workout today.. It's not actually half bad.
Post 482 IP   flag post
tamere01 private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
ANOTHER nights sleep interrupted with a Call.
God damn, so hard to get a good recovery sleep when ur woken up at 3am and doing need for speed to the station.
So hard to get back to sleep after also.

Ah well, up now and weighed in: 182lb.

Probably cause i played Golf on Wednesday.. FYI a good solid course can take 4.5-6hrs and burn 1500-2000cals.... MENTAL i know. I ate at least extra 600cals on wed to accomodate.

WHAT ABOUT THE REST!!!! lol for such a non-exciting sport golf sure burns a hell of kcals.

How you find the volume less week 3?
Post 483 IP   flag post
cardinal private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
ANOTHER nights sleep interrupted with a Call.
God damn, so hard to get a good recovery sleep when ur woken up at 3am and doing need for speed to the station.
So hard to get back to sleep after also.

Ah well, up now and weighed in: 182lb.

Probably cause i played Golf on Wednesday.. FYI a good solid course can take 4.5-6hrs and burn 1500-2000cals.... MENTAL i know. I ate at least extra 600cals on wed to accomodate.


Doesn't surprise me at all. I wear a Fitbit Force and for a long time based my kcals of it. It was surprisingly accurate.

Today for example was my day off but I took the dog on one 40 minute walk, nipped into town and did various tasks around the house. Added 102 "active minutes, 14 k steps or 10.2 km walked. Adds about 400 extra kcals onto your day! Don't even need to mention how much my current day job adds on, can be anywhere from 800- 1.2 k kcals!
Post 484 IP   flag post
SOLARSUPLEX private msg quote post Address this user
when do you guys go about adding on the extra calories? So if i take my dog on a walk at 10 at night i gotta make up for that crap when i get home. No me gusta
Post 485 IP   flag post
tamere01 private msg quote post Address this user
@SOLARSUPLEX
If you do it constantly then that activity will be part of maintenance number so no need to sweat it. If it's a one time thing then I doubt it will have an effect over the week. IMO adding back kcals should be used when you go above your normal activity level constantly over a short period e.g car breaks down and you have to cycle to work for a week or two.
Post 486 IP   flag post
SOLARSUPLEX private msg quote post Address this user
Quote:
Originally Posted by tamere01
@SOLARSUPLEX
If you do it constantly then that activity will be part of maintenance number so no need to sweat it. If it's a one time thing then I doubt it will have an effect over the week. IMO adding back kcals should be used when you go above your normal activity level constantly over a short period e.g car breaks down and you have to cycle to work for a week or two.


Ahh i gotcha, unfortunately i do random shit all the time that includes strenuous activity. And my job is so ass backwards somedays ill sit for 8 hours other days ill be sweating my balls off all 10 hours. So this is not very beneficial to me at least.

I understand the, if you move a lot then eat some more mentality though, If you are trying to lean bulk then you want to make sure you are actually in a surplus.
Post 487 IP   flag post
FiremanSi private msg quote post Address this user
@SOLARSUPLEX @tamere01 I catch up on those calories with Alcohol.
Well thats what i'm doing this weekend with my spare cals.

@tamere01 Also the low volume week is killer !!
Very strange mate i'm used to sooo much more !!
Post 488 IP   flag post
Hamer93 private msg quote post Address this user
How you looking at the moment mate
Post 489 IP   flag post
FiremanSi private msg quote post Address this user
This was yesterday after a low volume candito day.

STUPID long arms holding back my lifts..
Post 490 IP   flag post
Konstantinov private msg quote post Address this user
Looking big brotha
Post 491 IP   flag post
Hamer93 private msg quote post Address this user
Looking very solid and broad
Post 492 IP   flag post
tamere01 private msg quote post Address this user
@FiremanSi
Shit son those shoulders and chest make you look broad. Kinda got a V-taper from the side with that pic
Post 493 IP   flag post
cardinal private msg quote post Address this user
I respect a man who knows how to buy fitted clothes without looking like a twat. That alone is worthy of my reps good sir.
Post 494 IP   flag post
MMB private msg quote post Address this user
Oh yeah, dat der dude lifts for sure!
Post 495 IP   flag post
kickinchicken private msg quote post Address this user
Lookin huge! Packing it on quick man! Nice work
Post 496 IP   flag post
FiremanSi private msg quote post Address this user
@cardinal gym shark tshirts are great for that.. Haha. @kickinchicken @MMB @tamere01 @Hamer93 @Konstantinov thanks a lot lads. I blame the post workout pump. Wish to Christ it would stay that way !!
Post 497 IP   flag post
Aspire2Inspire private msg quote post Address this user
@FiremanSi Shit me you have long arms! Still huge! Nice work mate!
Post 498 IP   flag post
Hamer93 private msg quote post Address this user
Love them gymshark shirts!! PS you best have a new thread name
Post 499 IP   flag post
lolssons private msg quote post Address this user
and we are done! hoping you will start a new thread iam in for that one if you are. will learn alot of you mobility videos.
Post 500 IP   flag post
340762 500 25
destitute