T Nation

Tokyopop Part II


#1

BOOM!!! Tokyopop Part II!!!

-- September 2008 --94-96kgs --20-25% BF
-- January 2009 --84kgs --12-14% BF
-- December 2009 --103kgs --18.3% BF
26 July 2010 --119.7kgs --25% BF
27 October 2010 --103.5kgs --12.3%BF

Short Term Goals:
-Look good neked!!!
-Bring up my calves

Long Term Goals:
-Still look good neked!!!
-Focus on V taper
-Gain as much lean mass as possible. I won't put a number on this. We all know what happened last time I did that!

-Upon taking my shirt off, women must instantly fall pregnant.

These are just specifics. Obviously I will train for overall mass. BUT 1st things 1st - Get lean!!!

Best Ever Lifts:
250kgsx1 Deadlift
200kgsx4 Back Squat
140kgsx3 Flat Bench

Current Lifts:
180kgsx1 Back Squat
140kgsx1 Flat Bench

Training begins on the 1st of November.


#2

The Split:

Week 1
1-Push
2-Pull
3-Legs/Conditioning (including some band work for delts & tris)
4-Neural Charge WO/HIIT
5-Push/Pull
6-Legs
7-Neural Charge WO/HIIT

Week 2
1-Push
2-Pull
3-Legs/Conditioning (including some band work for delts and tris)
4-Neural Charge WO/HIIT
5-Push
6-Legs/Pull
7-Nerual Charge WO/HIIT

The difference between the two weeks is that on the 2nd I move Friday’s pull in with Saturday’s legs. I’m only doing this because I would like to deadlift every 2nd week and I don’t want to pull heavy the day after training back and bis. So, on that day I’ll start with deads, move onto legs and then do a bit of back and bis. I won’t be doing free-weight squats on this day. This will be like a super high carb day lol. I need to go buy some chalk!


#3

OoOooooooooooooooooo jissus!
You going to 75 on friday?
Can chat about the nitty gritty details of next week… YEAaaaaah boi!


#4

[quote]Diluted56 wrote:
OoOooooooooooooooooo jissus!
You going to 75 on friday?
Can chat about the nitty gritty details of next week… YEAaaaaah boi![/quote]

Sup boyo! No sure hey. Getting my tat finished tomorrow at 2 and I’m usually pretty buggered after.


#5

Tat!!! Fuckin LOVE how its come together!


#6

it does look fuuuuckkkkiinnnnnnnnnng sick! post a pic of the entire arm!


#7

[quote]RippedRooster wrote:
it does look fuuuuckkkkiinnnnnnnnnng sick! post a pic of the entire arm![/quote]

Lol thanks. I would but its all wrapped up now.


#8

[quote]RippedRooster wrote:
it does look fuuuuckkkkiinnnnnnnnnng sick! post a pic of the entire arm![/quote]

As per your request - the battle sleeve!!


#9

The High Day Diet:

09:00: Meal #1
Shake
-1 orange
-1 banana
-2 cups oats
-2 scoop whey

10:00 Meal #2
-1 chicken breast
-1/2 cup almonds
-brocolli
-1 spoon cottage cheese

11:00 Peri-WO
Shake
-3 scoops Crea-Mass
-2 scoops Whey

13:30 Protein Pulse

14:00 Meal #3
-1 chicken breast
-1/2 cup almonds
-1 cup brown rice
-1 spoon cottage cheese

18:30 Protein Pulse

19:00 Meal #4
-2 chicken breasts
-Salad

Medium Day:
Meal #1 is just ONE cup of oats.
Meal #3 will not have the brown rice. Depending on how I feel after the meal I may add in another chicken breast to replace the cup of rice.

Low Day:
Meal#1 will be the only carb meal of the day.

Went through all of this with Andy. He likes it all and the only thing he changed was adding in a 2nd cup of oats on high days, since I only have 3 a week. Nothing left to change here. Now all I gotta do is stick to it which should be pretty easy. I’ll cook everything the nights before and pack it so I can just take out as I need.


#10

Nod of approval… tomorrow 11am… our muscle fibers will be synching with each other, feeding off the assurance that we will be getting HOOOOGE!


#11

DOH!!! One thing I’ve still gotta do is buy a pair of good running shoes and a foam roller for home!!


#12

haha i got some other running shoes with grip on them for evo :wink: lol!!!


#13

Push: top sets only

Push Press
80kgs x 7

Incline BB Press
100kgs x 5

Flat BB Press
120kgs x 4

Circuit: Seated DB Press/DB Extensions/DB Lateral Raise/EZ Skull Crushers
Round 1 & 2
-28kgs x 8
-30kgs x 8
-12kgs x 8
-35kgs x 8

Round 3 & 4
-20kgs x 8
-25kgs x 8
-12kgs x 8
-25kgs x 8 - 7 on the 4th round

Seated Calf Raise
Standing Calf Raise

NOTES:
-Twas a good 1st sesh with Firm. What I liked was that while it wasn’t an in-and-out workout, it wasn’t long either.

-What I’m doing with calves is picking two exercises and doing 3-4 sets to failure on each. Its about 7 sets total each including the ramps. I’ll do this 5 days a week (different variations every workout) for 3 weeks then on the 4th I’ll do just 2 workouts. At the end of the 4th I’ll measure them. At the moment they’re 15.5 inches.

-So far meals have been on time and the portion are perfect for me.


#14

haha that circuit in the end is very unexpected he? lol you feel so amped from the big compounds and now its like pfffffft easy lil cicuit to pump, 2 rounds later and ur physically running sand dunes with a weighted vest haha!

Was a good sesh from coming off the weekend lay backs… tomorrow volume like a bitch on the back and bi’s!


#15

PULL!!! - top sets only

Underhand Chest Supported Row:
90kgs x 5

Meadows Row: Jirre…
50kgs x 10

Stretchers:
85kgs x 12

Seated Cable Rows (with 2 seperate handles - good stretch):
95kgs x 10 - might have been 105… can’t remember

Circuit - 4 rounds: Power Row/EZ Curls/DB Shrugs/DB Hammer Curls
-40kgs x 10
-35kgs x 8
-55kgs x 8 - 45kgs x 8 (did 55 on the 1st round only. people in the way so could only get the 45s for 2,3 & 4)
-12kgs x 8

Seated Calf Raise - wide stance with heels facing in.
Standing Calf Raise - wife stance with heels facing in.


#16

[quote]tokyopop wrote:
“Standing Calf Raise - wife stance with heels facing in.”
[/quote]

Haha WIFE stance? Lol were you perving over that chick so much during your calf raises??? lol!!


#17

Haha!

Ok just putting this out there - I weighed 102.2 this morning…
If its around the same tomorrow then I’ll count it but I find it hard to believe that I’ve lost 1.3kgs in just a week with 3 of those days doing fuck all. Possibly water weight but yesterday was a high carb day and I had loads of water, including after Big Barrel. Also, I weighed 101.1 after my sesh at EVO today after actually losing water and my breakfast hahah.

EVO:
DB Snatches - struggle to get the technique right on these.

Box Jumps
x8
x8
x8
x8

Prowler - 2 rounds (1 round = 2 lengths/30s recovery x 3 or 4 can’t really remember - about 12 or more lengths total.)
-20kgs

Tricep Sled Push/Extensions - 4 rounds (1 round = 1 length)
R1: 3 plates
R2: 2 plates
Blarghh!!!
R3: 1 plate
R4: 1 plate

Medicine Ball Slams
x8
x8
x8
x8

1 minute Plank

Fish-out-of-water held at the top - no idea what these are actually called
2 x 30s?

Hand the torch over to Firm

Falling alseep as I type this…


#18

Haha dude you also do those dumbbell snatch/clean things? Lol my left arm was way more slower than the right! haha! Lol also did alot of jumps, prowler and sprints. When I look at my log it doesnt seem THAT much but i feel good but VOKKIN tired! yoh lil cns is parrying out lol!!! doesnt understand what happend!


#19

[quote]Diluted56 wrote:
Haha dude you also do those dumbbell snatch/clean things? Lol my left arm was way more slower than the right! haha! Lol also did alot of jumps, prowler and sprints. When I look at my log it doesnt seem THAT much but i feel good but VOKKIN tired! yoh lil cns is parrying out lol!!! doesnt understand what happend![/quote]

Haha yea my left side was way slower for sure. Lol I just can’t seem to get it right though. He shows me the technique, I attempt to duplicate it but it ends up like this:
David: and THATS how you do the db snatch!
Me: ok here goes. snatch yea?
David: no
Me: ha ok hold on snatch looks over at David for approval
David: uhh no, watch me do it again.
Me: OHHH ok yea yea I see now what I was doing wrong. snatch there!!??
David: yea thats not it at all…


#20

hahahaha lol i can see that happening in my head!