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Birds

Project: Anything Is Possible

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This is Leesh's build thread. There is no qualitative goal here, as she already looks good. Leesh will simply be riding the wave of getting stronger and enjoying the benefits that come with that, at her own pace. Progress will be detailed here.

Leesh now @ 56kg

k9jNaRhG_original.png

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Short term strength goals I have set for Leesh:

60kg bench

120kg deadlift

80kg squat (ATG)

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12/07/13

Flat Bench

25kg x10

30kg x10

30kg x10

35kg x 10

40kg x 1

Close Grip Lat Pulldown

30kg x 10

30kg x 10

40kg x 10

40kg x 10

50kg x 10

50kg x 10

55kg x 5

Incline Press

20kg x 10

20kg x 10

22.5kg x 10

22.5kg x 10

25kg x 10

25kg x 10

Leg Press

60kg x 10

70kg x 10

80kg x 10

90kg x 10

100kg x 10

Squats

20kg x 10

30kg x 10

30kg x 10

35kg x 10

40kg x 10

42.5kg x 10

45kg x 3 (failed on 4th)

Tricep Push Down (double pulley)

25kg x 10

25kg x 10

30kg x 10

30kg x 10

35kg x 10

35kg x 10

Captains Chair Knee Raises

10

10

10

10

10

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13/07/13

Standing Shoulder Press

15kg x 10

15kg x 10

15kg x 10

15kg x 10

20kg x 7

20kg x 6

Seated Row

25kg x 10

25kg x 10

30kg x 10

35kg x 10

40kg x 8

40kg x 8

Decline Bench

30kg x 10

30kg x 10

35kg x 10

35kg x 10

40kg x 6

40kg x 6

Wide Grip Lat Pulldown

30kg x 10

30kg x 10

40kg x 10

40kg x 10

50kg x 10

50kg x 10

55kg x 3

Deadlifts

40kg x 10

50kg x 10

50kg x 10

60kg x 10

60kg x 3

Bicep Curls

10kg x 10

10kg x 10

10kg x 10

10kg x 10

15kg x 10

15kg x 10

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Aww shit Leesh has a build thread (courtesy of the Birdman :P)! Jesus, never really clicked to me when seeing your impressive numbers that you'd also be doing them in the volume of Birds' program. Well done, that's just another whole level of impressive :P

Keep it up.

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Aww shit Leesh has a build thread (courtesy of the Birdman :P)! Jesus, never really clicked to me when seeing your impressive numbers that you'd also be doing them in the volume of Birds' program. Well done, that's just another whole level of impressive :PKeep it up.

Told you I lift ;)

Thanks for the support

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Aww shit Leesh has a build thread (courtesy of the Birdman :P)! Jesus, never really clicked to me when seeing your impressive numbers that you'd also be doing them in the volume of Birds' program. Well done, that's just another whole level of impressive :PKeep it up.

BVT

Birds Volume Training!

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15/07/13

Flat Bench

25kg x 10

30kg x 10

35kg x 8

40kg x 3

42.5kg x 2

Squats

30kg x 10

35kg x 10

35kg x 10

40kg x 10

42.5kg x 10

45kg x 5

Close Grip Lat Pulldown

30kg x 10

40kg x 10

40kg x 10

50kg x 10

50kg x 10

55kg x 6

60kg x 1

Incline Press

20kg x 10

20kg x 10

22.5kg x 10

22.5kg x 10

25kg x 10

25kg x 10

30kg x 3

Tricep Pushdown (double pulley)

25kg x 10

25kg x 10

30kg x 10

30kg x 10

35kg x 10

35kg x 10

Captains Chair Knee Raises

20

20

20

20

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FARK! Dat volume!

Go for it you beast.

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She can last a long time :)

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What's your main reason for more volume as apposed to more weight and less reps?

I'm thinking about giving this ago as I can't lift much due to a bung shoulder.

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Birds and Leesh may have different views, but in the past, when I was doing multiple sets of 10, I found I was far leaner and more defined. This is not necessarily at the expense of strength either, just depends on how you train.

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Well that's what I'm after so I guess I'll give it a go.

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What's your main reason for more volume as apposed to more weight and less reps?

I'm thinking about giving this ago as I can't lift much due to a bung shoulder.

There's no scientific reason for it, I don't know enough about that lol. I've just always felt that volume training works well for maintaining a lean, athletic looking body and good mental / physical endurance (slow twitch fibers etc.). Seems to be less prone to injury due to less weight (no slip in technique, particularly training without a coach) and it also gives you a bit of a cardio workout at the same time, particularly with the compounds.

We use low rep / 1RM training at the end of the sets to introduce new weight when we feel we are ready to step up. To me this has always been about training to have more left in the tank no matter what you've been doing beforehand / how crap you feel. Again, no scientific basis, but I love training this way.

I have introduced it to a few people and the result is usually a decent amount of muscle and fat loss, even with an average diet. If you look up German Volume Training, some of the principles are similar, albeit with slightly less sets.

It's not the most efficient way to build strength, but I find it works fairly well on that part, too, as long as you're not looking to be a power lifter,

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It's more for getting the body to adapt better. I think it will help with pushing to the next level of strength and making those muscle fibres bigger. Drop sets, super-sets and pyramid sets seem to work for me :) I always make sure that I don't go light. High volume but keeping the reps lower I find helps me. Unless it's pure strength training, than 1-3 reps.

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plenty of the blokes who get written about on simplyshredded.com show their workouts which is full of volume. It is nothing knew.

great work by Leesh though

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Leesh noticed this comment from Bulk Nutrients today during their lunchtime Q & A

When it comes to "bulking up with muscle" in regards to a female - ask any of our top female professionals on this very Facebook page how extremely DIFFICULT this is to do for a woman. It will not happen over night and it sure won't be the cause of a protein powder. Sure, carb and fat bulk can happen rapidly, as well as a heap of water build up, but in no way will muscle suddenly just appear on a female without some serious serious planning and dedication.

That is from Bulk in regards to a women asking about a powder that wont make her bulk up much, but I thought it was appropriate to some of the things you have said.

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Thanks Mitch,

I'm definitely not worried about 'bulking up' :)

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