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**Candito gets Fireman Stonger (LOG)15052

Trev182 private msg quote post Address this user
6 instant red lights since the camera was slightly too high..

BOOM.

Squats are looking alot better, makes me feel better that our body positions are roughly the same when standing with the weight.
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Tamere02 private msg quote post Address this user
That feel when you travel nearly twice my ROM and we still cant see if you hit depth clearly lol.

Squats are looking solid form wise and that set looked easy for a week 3 workout. Squats will shoot up!
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FiremanSi private msg quote post Address this user
@Trev182 GO fock urself.. hahaha. Camera was actually on a step.. proper low... tried to be discreet my gym got tonnes of haters.
@Tamere02 Thanks mate... ye sucked couldnt get it any further back was against the wall. Better next time.
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
@Trev182 GO fock urself.. hahaha. Camera was actually on a step.. proper low... tried to be discreet my gym got tonnes of haters.
@Tamere02 Thanks mate... ye sucked couldnt get it any further back was against the wall. Better next time.


Fuck the haters.

Thats why they will never get anywhere in life, too fucking worried about what everyone else is doing!
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FiremanSi private msg quote post Address this user
@Trev182 The filthies i was getting doing those block pulls.. OMG that guy is so loud. Smoke it.
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kickinchicken private msg quote post Address this user
BOOM! Way to squat that shyt dude! Looked absolutely perfect.
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FiremanSi private msg quote post Address this user
@kickinchicken Awesome thanks brother !!
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FiremanSi private msg quote post Address this user
Guys READ THIS SHIIII:

Great info from the big dogs.

http://www.jtsstrength.com/articles/2014/10/29/one-type-periodization-part-1/

http://www.jtsstrength.com/articles/2014/10/30/one-type-periodization-part-2/
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FiremanSi private msg quote post Address this user
Stupid pager had me up at 530 and didnt get home until 9. Magic. Bit tired but grinded through workout.

Candito C3W3D4

-Shoulder band mob drill
-Swimmers x50/s, Band pull aparts x100
-Chris duffin Arch Warm up.

Bench:Goal: 85kg x4-6 x 3

Barx20,40kgx8,60x5, 70kgx 2

Working sets:

85kg x6
85kg x6 (6th rep was a bit of a grind)
85kg x5 (Pusssaaaaaaaaaaaaaaiiiiiiii)

Really tried to get 3x6 but last rep on bench if i went for 6 would've been with ass off the bench for sure. Sick i didnt hit it but was pretty tired.

BB BOR:Target 6,6,6-

60x10

85kg x 6 x 3 (If u can Bench it u can ROW IT)

OHP: Goal: 6,6,6

Bar x20
30kgx5

40kg x 6,6,6

Chins:Goal 6,6,6-

BWx8

BW+10kg x 6 x 4sets (Felt good so i did extra set)

**This was the end of the schedule but did a few extra exercises.**

Op Ex 1:

CGBP: 70kg x 7 x4

Op Ex 2:
Rev SA Tri Pushdowns: 20kgx10x4
ss
Rope Curls: 60kgx10x4

Notes:
Good workout, pretty tired from call outs this morning but shit got done anyway.
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Trev182 private msg quote post Address this user
Good work on the bench man. So close too tge target!

Nail it next time for sure!
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cbondy private msg quote post Address this user
i think you should get some reps for being able to get up that early on call and then smash out some of those numbers.
nice work
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FiremanSi private msg quote post Address this user
@cbondy Haha... Thanks man.
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FiremanSi private msg quote post Address this user
Interesting.... hmmmm sitting at 14% myself limited gains left... haha..

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Trev182 private msg quote post Address this user
You will still make gains! just not as optimal and at the same rate!
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Tamere02 private msg quote post Address this user
I think he ment you dont get the benifit of being in a surplus performance wise after a certain bf. Makes sense seeing as the excess stored fat is an energy source which leaner people do not have
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AarronStenner private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Interesting.... hmmmm sitting at 14% myself limited gains left... haha..


im fucked then haha
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FiremanSi private msg quote post Address this user
@Trev182 Ah Ye that's it alright. Not taking it literally anyway more lightly and just interesting POV.
@Tamere02 da's it mang.

@AarronStenner hahaha.. That's cause u have an appetite like Bambi mate !! Except less greens. 😜
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FiremanSi private msg quote post Address this user


Experimental pancakes this morning.
First time using pancake powder mix. Not bad in fairness.
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cardinal private msg quote post Address this user
Would never have you at 14% bf. I remember when I hit 8% and my abs still looked like crap haha
Post 494 IP   flag post
FiremanSi private msg quote post Address this user
@cardinal Ye dude I could still see an outline roughly at 18-19%... My fat is all on my lower back and love handles... Nightmare.. Haha.
I think there is a general disbelief from people in the fotness community of how high they actually are.
Everyone wants to be 10% and shit.. It's OK to be higher like..
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SOLARSUPLEX private msg quote post Address this user
Maaaan, that video was a semi wake up call. I've been eating whatever I want. Not even thinking about macros. Time to get in line.

Still lurking here boss. Keep it up si
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FiremanSi private msg quote post Address this user
C3W4D1

-Warm up drills
-Hip circle
-leg swings

Squat: Goal- 105kgx3, 107.5kgx3, 110kgx3

Hit- 105kg x 3, 107.5kgx3, 110kgx3.. wasnt too tough.



**Really trying to feel where depth is while squatting... its getting there.
Depth could be better but stance is more consistant.
Midfoot drive worked well today must say.

DL Acc: x 6 x 2

Block Pulls:

60x10, 100x5, 120x3, 140x3, 160x1

170kg x 6 x2



Rowing Movement- Chest supp. DB Row with Iso Hold:

27.5kg db's x 12 x 4 2sec pause

Optional Movement 1-
Seated Leg Curl:
52.5kgx12x3

Optional Movement 2- Single Leg Extensions:

27.5kgx12x4

Ab Rollouts: x15 x 3

Notes:
-Great workout everything didnt feel too heavy... Block pulls felt solid also.
-Wanted to do MORE squats but i'm trying to build strength and stick to the program.
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Trev182 private msg quote post Address this user
Log
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Trev182 private msg quote post Address this user
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