What are these flutter kicks you guys speak of?
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Rodgerthat training log.
- Thread starter RodgerThat
- Start date
Hard to explain. If you Google it. You will get a better picture and probably all the variations.
Just think how it would feel doing flutter kicks, with a wet uniform and water logged boots.
You can also do scissors from the flutter kick position.
RodgerThat
New Member
Sheiko
Week 3 day 3
Squat
225x3
265x3
315x3
355 4x2 @7RPE 120second breaks
Bench
160x3
190x3
225x3
255 5x2 also @7RPE 120 second breaks
Delt accessory (upright row)
4x6
Tricep extensions
105 4x6
Goodmorning
145 4x4
Stretch.
I got a pretty bad knot/minor tear going in my rhomboid right now and it's excruciatingly painful when I finish my squat or bench sets and unlock my shoulder blades feels like I'm tearing the muscle out of a seized state every set
Week 3 day 3
Squat
225x3
265x3
315x3
355 4x2 @7RPE 120second breaks
Bench
160x3
190x3
225x3
255 5x2 also @7RPE 120 second breaks
Delt accessory (upright row)
4x6
Tricep extensions
105 4x6
Goodmorning
145 4x4
Stretch.
I got a pretty bad knot/minor tear going in my rhomboid right now and it's excruciatingly painful when I finish my squat or bench sets and unlock my shoulder blades feels like I'm tearing the muscle out of a seized state every set
RodgerThat
New Member
Sheiko
Week 3 day 4 (T-2 weeks till meet day)
Incline dumbbell shoulder press
60 5x5
Block pulls below knee
285x3
340x3
390x3
440 3x2
Lat pull down
4x6
Reverse hypers
4x8
Abs
3 supersets usual shit
Stretch
Week 3 day 4 (T-2 weeks till meet day)
Incline dumbbell shoulder press
60 5x5
Block pulls below knee
285x3
340x3
390x3
440 3x2
Lat pull down
4x6
Reverse hypers
4x8
Abs
3 supersets usual shit
Stretch
RodgerThat
New Member
Sheiko
Week 4 day 1
Squat
225x3
265x3
315x3
355 4x2
Bench
160x3
190x3
225x3
255 2x2
270 3x1
Chest accessory
4x6
Goodmorning
185 4x4
Abs typical shit
Stretch
Week 4 day 1
Squat
225x3
265x3
315x3
355 4x2
Bench
160x3
190x3
225x3
255 2x2
270 3x1
Chest accessory
4x6
Goodmorning
185 4x4
Abs typical shit
Stretch
RodgerThat
New Member
Easy day today
Sheiko
Week4 day 2
Bench
160x3
190x3
225x3
255 3x2
Deadlift
265x2
315x2
365 3x2
Lat pull down
3x6
Abs
3x8 supersets
In and out in 45 mins no stretch I was a walking zombie today if I didn't have a program and numbers to hit I wouldn't have workout today.
Sheiko
Week4 day 2
Bench
160x3
190x3
225x3
255 3x2
Deadlift
265x2
315x2
365 3x2
Lat pull down
3x6
Abs
3x8 supersets
In and out in 45 mins no stretch I was a walking zombie today if I didn't have a program and numbers to hit I wouldn't have workout today.
RodgerThat
New Member
Sheiko
Week 4 day 3
Squat
225x3
265x3
315 2x2
335 3x1
Bench
160x3
190x3
225x3
240 3x2
Hypers
3x6
The workout took about 25 mins by o
Stretched for 60mins and did some prehab before hand for about 30mins then talked to a bikini competitor chick for like 30 mins about powerlifting because apparently strength training is the new aesthetics so for once in my life aesthetic... that's how it works right?
Week 4 day 3
Squat
225x3
265x3
315 2x2
335 3x1
Bench
160x3
190x3
225x3
240 3x2
Hypers
3x6
The workout took about 25 mins by o
Stretched for 60mins and did some prehab before hand for about 30mins then talked to a bikini competitor chick for like 30 mins about powerlifting because apparently strength training is the new aesthetics so for once in my life aesthetic... that's how it works right?
RodgerThat
New Member
Mmm seems like I forgot to post on Saturday.
Did my openers on Saturday for my week 4 day 4 workout with sheiko (I programmed it in myself as Sheiko didn't have a test day and I needed some clarity)
Squat 405 @7RPE (had a weird hitch halfway up for a brief moment but it wasn't a strength issue just was unbalanced for a moment still moved the weight with good speed)
Comp Bench 295 @7.5RPE
Deadlift 505 @9RPE (I was not happy with this pull at all I was warming up and during my warm ups 455 slipped out of my hands due to grip strength which hasn't happened to me before so I was semi rattled going into the 505 attempt but I used hook grip for the 505 so it went up just fine I just was nervous starting the lift)
All in all helped me pick out my openers and showed me that even though I lost 10lb while being natty I was able to hold onto my strength so this training block was a complete success regardless of my numbers meet day.
Did my openers on Saturday for my week 4 day 4 workout with sheiko (I programmed it in myself as Sheiko didn't have a test day and I needed some clarity)
Squat 405 @7RPE (had a weird hitch halfway up for a brief moment but it wasn't a strength issue just was unbalanced for a moment still moved the weight with good speed)
Comp Bench 295 @7.5RPE
Deadlift 505 @9RPE (I was not happy with this pull at all I was warming up and during my warm ups 455 slipped out of my hands due to grip strength which hasn't happened to me before so I was semi rattled going into the 505 attempt but I used hook grip for the 505 so it went up just fine I just was nervous starting the lift)
All in all helped me pick out my openers and showed me that even though I lost 10lb while being natty I was able to hold onto my strength so this training block was a complete success regardless of my numbers meet day.
RodgerThat
New Member
Sheiko
Week 5 day 1 peak week
Bench
160x3
190x3
225 2x2
240 3x1 3 count pause
Deadlift
260x3
315x3
365 3x2
Abs
3x8
Quick quick workout today went to a local rec centre to hit the suana and hot tub after, haven't been to this one before doesn't allow chalk or serious lifting (no hanging weights or loud noises) so when I was doing my 365 DOH deadlifts I had some guy say that was the most he's ever seen someone pick up.... I did not realize 365 was considered strong to the average
felt like hulk.
Also went swimming and rock climbing today so I ate an additional 150 grams of carbs to make up for cardio, can't be having my fun mess with my recovery.
Morning weight was 185 I shall begin my
Water manipulation tomorrow.
Week 5 day 1 peak week
Bench
160x3
190x3
225 2x2
240 3x1 3 count pause
Deadlift
260x3
315x3
365 3x2
Abs
3x8
Quick quick workout today went to a local rec centre to hit the suana and hot tub after, haven't been to this one before doesn't allow chalk or serious lifting (no hanging weights or loud noises) so when I was doing my 365 DOH deadlifts I had some guy say that was the most he's ever seen someone pick up.... I did not realize 365 was considered strong to the average
felt like hulk. Also went swimming and rock climbing today so I ate an additional 150 grams of carbs to make up for cardio, can't be having my fun mess with my recovery.
Morning weight was 185 I shall begin my
Water manipulation tomorrow.
insaiyan93
New Member
Sheiko
Week 5 day 1 peak week
Bench
160x3
190x3
225 2x2
240 3x1 3 count pause
Deadlift
260x3
315x3
365 3x2
Abs
3x8
Quick quick workout today went to a local rec centre to hit the suana and hot tub after, haven't been to this one before doesn't allow chalk or serious lifting (no hanging weights or loud noises) so when I was doing my 365 DOH deadlifts I had some guy say that was the most he's ever seen someone pick up.... I did not realize 365 was considered strong to the average
Also went swimming and rock climbing today so I ate an additional 150 grams of carbs to make up for cardio, can't be having my fun mess with my recovery.
Morning weight was 185 I shall begin my
Water manipulation tomorrow.
365 may as well be a literal ton to normies(that's what we call them, Normies) had some young kids just in awe one day crankin out a couple warmup reps at 315 lol
RodgerThat
New Member
When I tell normies my rough estimates they barely react I figure they must think I'm lying because they can't comprehend a human lifting 500lb but then I do warm ups double overhand with 365 and everyone's starring, I don't even bother getting into the gym attitude with that weight I jut text and watch YouTube funnies while I'm working out like that lol
RodgerThat
New Member
Well hit my last workout before my meet today
Sheiko
Week 5 day 2
Squats
225x3
265x3
315 3x1
Bench
160x3
190x3
225 3x2
Did those all paused for funsies too cause that was super easy.
Hit some arms and abs up too before hitting the pool at the rec centre, so hot tub and suana as well after about a 10 minute swim.
I'm day two of my sodium load and carb load too tomorrow I drop the sodium to next to nothing and half the carbs then Friday half the carbs again and no sodium Saturday only one solid and one liquid meal and that'll be my water cut complete doubt I'll spend any time in the suana the morning of this time but I may just so I can sip water while waiting to weigh in for 1130.
The photo below is how I follow for my water manipulation
Sheiko
Week 5 day 2
Squats
225x3
265x3
315 3x1
Bench
160x3
190x3
225 3x2
Did those all paused for funsies too cause that was super easy.
Hit some arms and abs up too before hitting the pool at the rec centre, so hot tub and suana as well after about a 10 minute swim.
I'm day two of my sodium load and carb load too tomorrow I drop the sodium to next to nothing and half the carbs then Friday half the carbs again and no sodium Saturday only one solid and one liquid meal and that'll be my water cut complete doubt I'll spend any time in the suana the morning of this time but I may just so I can sip water while waiting to weigh in for 1130.
The photo below is how I follow for my water manipulation
Attachments
RodgerThat
New Member
Anyone ever play golf with the boys and not drink? Ya cause that was me today fucking gay. I didn't go for a mountain bike ride or rock climbing to recover a bit so I went golfing with some buds cause I go crazy at home and my girls a away. Ya sucks not crushing beers with your boys golfing and being sober to drive a golf cart isn't nearly as fun.
Anyways smashed 18 holes today and if my girl gets home later tonight I'll be up to 19-20 holes smashed depending on how energized she is
Woke up weight damn near 188lb I gained 5lb in two days during a calorie deficit of 200 cals a day crazy how the water manipulation works. I lowered my protein to maintenance level of 180g and my fats from 90g to 60g and added 200g of carbs and 3 extra g of sodium for a total of 5g so I'm looking as swole and full as I've ever been off of juice and personally besides the grainyness that tren and winny gave me one I look better then ever and my muscles are definitely harder then ever and I'm more vascular but I think that's from rock climbing so much.
After the competition I'll only be hitting weights tweets days a week and it'll be in a row too then the other 5 days I'll either be climbing, rock climbing, hiking, skiing or going for a run and doing a prison style HIIT program in the cabin/hut I'm moving into at a camp on Tuesday.
Anyways smashed 18 holes today and if my girl gets home later tonight I'll be up to 19-20 holes smashed depending on how energized she is
Woke up weight damn near 188lb
I gained 5lb in two days during a calorie deficit of 200 cals a day crazy how the water manipulation works. I lowered my protein to maintenance level of 180g and my fats from 90g to 60g and added 200g of carbs and 3 extra g of sodium for a total of 5g so I'm looking as swole and full as I've ever been off of juice and personally besides the grainyness that tren and winny gave me one I look better then ever and my muscles are definitely harder then ever and I'm more vascular but I think that's from rock climbing so much. After the competition I'll only be hitting weights tweets days a week and it'll be in a row too then the other 5 days I'll either be climbing, rock climbing, hiking, skiing or going for a run and doing a prison style HIIT program in the cabin/hut I'm moving into at a camp on Tuesday.
