The Syla5 Files

[LiE]

Fair enough. Costco I assume?

 

[Delvis]

Nice one. Never thought of freezing the blueberries. Shame my freezer is tiny

 

[Syla5]

Yeah Costco. I do it with smaller packs to devlis you should try it.

 

[Delvis]

Might do mate. As i said, freezer is tiny

 

[Syla5]

Week 3 sees the start of the 10's

It's a very perculiar feeling going in the gym and repping weight for 10 reps that I did last workout for 15! I have to remind myself that this workout is all about putting on mass, not specifically about strength gains, so I am focusing on keeping good form and really feeling each exercise work the body part it's supposed to.

Small food stock up as well, 11kg chicken and 6kg of lean mince beef (60 burgers!) that's supplies for the next month or so for me and the wife

 

[Delvis]

So you do the same weight as last week but for less reps? How does that work?

Do you add in any other stuff to compensate?

 

[Syla5]

No it's a % of my 10 rep max, just happens to work out that day one this week is the same as day 6 of 15's. Today I deadlifted 75x10 (las dl's were 75x15) but by the end of the 10's cycle they will 100x10

 

[Deception]

I was always under the impression you increase the weight as the reps have decreased, same for 5's too.

-edit- Nevermind, beat me to it.

 

[Syla5]

10's day 2

Everything want well, it was workout a today and squats felt really good. Had some guys squatting way above para next to me and it just encouraged me to go deeper lol.

Oh and I brought the bro's out to play muhahaha

 

[LiE]

You suck at taking photos !
Progress looks good though from what I can make out.

 

[Syla5]

Haha yes I do lol, it doesn't help that the camera is utter junk on this phone.

 

[mrthingyx]

Looks good, and looks very trim!

Your forearms are too small, however.

 

[Delvis]

No no he's fine, it's that ibrick he's using.

Looking trim though buddy, good work

 

[Syla5]

10's week one is done and dusted, getting used to the morning training now which is a good thing.
diet up to full bulk format now, gonna sit at 2300-2600 cals for at least a month and see how I go on that.

Got a comment from someone I hadn't seen at the gym in over a month "looking lean"
Always nice to have progress pointed out, show that it is noticeable.

 

[mrthingyx]

Lol. Unfair.

My wife just calls me fat.

 

[Syla5]

Lol. Unfair.

My wife just calls me fat.

Mine actually tells people not to give me complements as it will give me a big head... Wife's can be so loving sometimes

 

[Syla5]

so week 2 of the 10s has started

Workout A this morning everything 2x10

Squats 90kg
RDL's 47.5kg
Inclined DB Bench 20KG
Lat Pull downs 50kg
Dips BW+7.5kg
seated Row 45kg
Overhead Press 37.5kg
Calf Press 175kg
Cable Crunch 35kg

Squats were better then i was expecting as i had a terrible nights sleep on saturday, and slept on my front last night so back was tight this morning. Lower back is a little tight now, but planning on getting on with some rolling and mobility at home to help sort this out.

Weighed in this morning at 11St 1 3/4lb so after a week of full bulk diet calories i have remained pretty stable. Sticking with this diet until the end of this first cycle (4 weeks including this one and a deload) and if weight stays the same i will add more calories

 

[Delvis]

My lady couldn't give a rats arse I don't think. All I get is her telling everyone 'how much I eat'

 

[mrthingyx]

I hate overhead/military presses.

 

[Syla5]

Workout B coming close to the end of the 10's in cycle 1 now.

Deadflifts with the new positioning are still feeling strong. Got a vid this morning of my first set:

95kg x 10

rest of the workout was good, getting tired towards the end but close to all my 10rm's what can i expect

really looking forward to 5's next week