Eat more, Sleep more, Lift more

Discussion in 'Member Journals & Pictures' started by Tom, Feb 2, 2012.

  1. Tom

    Tom Well-Known Member

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    25/07/17

    Morning Weight:
    ???

    Diet
    • 9:30AM: 2x Tip Top English muffins, 2x 97% fat free cheese slices, 40g ham
    • 12:30PM: 200g regular/extra lean beef mince mix, 250g cooked basmati rice, mixed vegetables, curry seasoning
    • 2:00PM: 70g sour gummi bears
    • 2:30PM: 1 scoop Total War
    • 5:15PM: 260g chicken breast, 250g cooked basmati rice, taco seasoning, four bean mix, mild chunky salsa
    • 8:00PM: 200g lean beef mince, 100g farfalle pasta, 200g bolognese sauce, large green apple, 1x multivitamin, 4g fish oil, 5g Creatine
    Macros

    Calories: 2956
    Protein: 208g
    Carbs: 371g
    Fat: 63g


    Workout

    Energy Level: Medium
    Routine: Push
    Duration: 1 hr 40 mins

    • BB Incline Bench Press: 10x10kg, 8x40kg, 6x60kg, 3x70kg, 6x80kg, 6x80kg, 6x80kg, 10x60kg (pause reps), 10x60kg (pause reps)
    • Machine Seated Shoulder Press: 10x25kg, 6x35kg, 6x40kg, 6x45kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x30kg, 3x35kg, 6x40kg, 6x42kg, 6x42kg, 6x42kg
    • BB Flat Bench Press: 10x40kg, 8x60kg, 8x75kg, 8x75kg, 8x75kg
    • DB Seated Side Raise: 8x10kg, 8x12kg, 8x12kg, 8x12kg, 8x12kg
    • BB Seated French Press: 10x25kg, 10x35kg, 10x25kg, 10x25kg

    Summary

    Forearm felt a lot better today, a little tender to the touch but had to really get in there to feel anything. Decided a push workout was my best option though because like I said I've had this problem before and pulling movements are usually the ones that aggravate it the most. Haven't done a push workout in a while but really enjoyed it, definitely felt a lack of strength in a couple things but overall pretty happy.

    Kicked it off with BB incline which was pretty good but still feeling pretty heavy at 80kg, matched the 3x6 I got last week though so not too bad. Dropped it back down for some volume as well because I knew I would probably only get 2 chest exercises in, did 60kg pause reps expecting to only be able to do 8 rep sets but managed a couple sets of 10 which I was pretty happy with. Machine shoulder press was one of the weaker lifts, just felt a bit heavier than usual because of the BB incline beforehand I'm guessing and even just one set with 45kg was super tough when I usually do 3-4 sets of it when starting with it.

    Straight bar pushdown was strong though, thought it might be a bit tougher but equalled last week's numbers which is good. BB flat was pretty solid but probably should of done sets of 70kg for 4 sets, form was a little rocky but passable ha. Side raises felt really good, just kept it at 12kg because I thought they might flare up my forearm problem but didn't at all. Finished with french presses, was planning on doing sets of 35kg because for some reason I thought I did sets of 10 last week and said 35kg would of been perfect but I was actually doing sets of 8. Managed to get one set but the last couple reps were pretty crappy, so just dropped it back to 25kg for a couple more sets.

    Not gonna lie had a pretty shitty 3 days of food while off so this week I'm going to try taper back the macros a little (mainly the fat). Woke up late this morning for work so was rushing around and didn't get to weigh myself, weighed myself at the gym before I started and was 90.5kg so guessing I would of been about 88.5-89kg this morning seeing as I'm usually about 1-2kg lighter.

    Usually would do Pull workout tomorrow but don't wanna risk my forearm, left quad is still a little sore/tight but thinking it will be good tomorrow for a leg workout. Did some body weight squats to test it out and seemed alright.
     
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  3. Tom

    Tom Well-Known Member

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    No roids here mate. Thought about it a few times but don't see the point right now ;)
     
    chrismwpcs likes this.
  4. Tom

    Tom Well-Known Member

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    26/07/17

    Morning Weight:
    88.5kg

    Diet
    • 7:30AM: 2x Tip Top English muffins, 2x 97% fat free cheese slices, 40g ham
    • 11:30AM: 200g regular/extra lean beef mince mix, 250g cooked basmati rice, mixed vegetables, curry seasoning
    • 2:30PM: 70g sour gummi bears
    • 2:45PM: 1 scoop Total War
    • 5:15PM: 260g chicken breast, 250g cooked basmati rice, taco seasoning, four bean mix, mild chunky salsa
    • 7:30PM: 200g lean beef mince, 100g farfalle pasta, 200g bolognese sauce, large green apple
    • 8:00PM: 1x Skinny Cow mint ice cream sandwich, 1x multivitamin, 4g fish oil, 5g Creatine
    Macros

    Calories: 2976
    Protein: 211g
    Carbs: 376g
    Fat: 65g


    Workout

    Energy Level: High
    Routine: Legs
    Duration: 1 hr 15 mins

    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 1x120kg, 5x140kg, 3x145kg, 3x150kg, 3x150kg, 3x150kg, 3x125kg (pause reps), 3x125kg (pause reps), 3x125kg (pause reps)
    • Seated Leg Curl: 8x32kg, 8x41kg, 6x50kg, 6x50kg, 6x50kg, 6x50kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x77kg, 8x77kg, 8x77kg

    Summary

    Really good squat session today, felt really good warming up which in the past usually means the heavy sets feel like shit but didn't happen today. Was thinking sets of 5 with 140-145kg but just felt so good I wanted to give some 150kg sets a go, did a set of 3 a couple weeks a go and it was decent but form wasn't the best. Today they were pretty solid, definitely a lot better than that time so I'm really happy with it. Dropped it down for some pause rep sets as well which were beltless and tough as hell! Pretty sure I've been using my belt with 120-125kg lately so I'm happy. Seated leg curls were solid too, 50kg usually doesn't feel that great but did today. Leg extensions were good but 77kg felt a bit tougher today, did 3x8 with it last week but on my other leg day and not after squats.
     
  5. Tom

    Tom Well-Known Member

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    27/07/17

    Morning Weight:
    88.4kg

    Diet
    • 7:30AM: 2x Tip Top English muffins, 2x 97% fat free cheese slices, 40g ham
    • 11:30AM: 200g regular/extra lean beef mince mix, 250g cooked basmati rice, mixed vegetables, curry seasoning
    • 2:15PM: 70g sour gummi bears
    • 2:30PM: 1 scoop Total War
    • 5:15PM: 260g chicken breast, 250g cooked basmati rice, taco seasoning, four bean mix, mild chunky salsa
    • 7:30PM: 200g lean beef mince, 100g farfalle pasta, 200g bolognese sauce, large green apple
    • 8:00PM: TBA, 1x multivitamin, 4g fish oil, 5g Creatine
    Macros

    Calories: 2826
    Protein: 207g
    Carbs: 337g
    Fat: 63g


    Workout

    Energy Level: Medium
    Routine: Pull
    Duration: 1 hr 30 mins

    • BB Rack Pull: 8x60kg, 6x80kg, 3x100kg, 3x120kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x35kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • Machine Seated Lat Pulldown: 10x41kg, 8x50kg, 8x59kg, 8x63kg, 8x63kg, 8x63kg
    • Machine Seated One Arm Row: 8x20kg, 8x25kg, 8x25kg, 8x25kg
    • Cable Standing One Arm Rear Delt Fly: 10x6kg, 10x6kg, 10x6kg, 10x6kg

    Summary

    Pretty good workout today, didn't let my ego get the better of me today and stuck with 140kg for sets of 5. Was thinking I'd only get 3 sets but managed to get 5 but it was pretty tough towards the end. Bicep curls are still feeling heavy with 40kg, gotta switch back to the full size bar and see if that feels better. Wanted to do underhand pulldowns next but both stations were being used and machine lat pulldown was only one free, pretty happy with it though they always feel really good in the lower lats. One arm rows were good but 25kg feels pretty heavy after rack pulls ha. Rear delt flies were solid, 4 sets instead of 3 this week so slowly getting strong again. Was planning on doing some sort of hammer curl movement but was a bit tired, week of morning shifts always gets to me towards the end of the week heh.

    Probably do my second leg workout tomorrow and might try and get to the gym on Saturday as well for a full upper day because won't be able to workout Monday because I'm doing a double shift at work.
     
  6. Tom

    Tom Well-Known Member

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    28/07/17

    Morning Weight:
    88.7kg

    Diet
    • 7:00AM: 2x Tip Top English muffins, 2x 97% fat free cheese slices, 40g ham
    • 10:00AM: 200g regular/extra lean beef mince mix, 250g cooked basmati rice, mixed vegetables, curry seasoning
    • 2:15PM: 70g sour gummi bears
    • 2:30PM: 1 scoop Total War
    • 5:15PM: 260g chicken breast, 250g cooked basmati rice, taco seasoning, four bean mix, mild chunky salsa, 1x multivitamin, 4g fish oil, 5g Creatine
    • 7:30PM: Some sort of pub meal + BEEEEEEEEEEEERS
    Macros (without pub meal)

    Calories: 2090
    Protein: 152g
    Carbs: 261g
    Fat: 39g


    Workout

    Energy Level: Medium
    Routine: Push
    Duration: 1 hr 30 mins

    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg, 5x60kg, 5x60kg, 5x60kg, 5x60kg, 5x60kg
    • DB Incline Bench Press: 8x24kg, 6x28kg, 6x32kg, 6x36kg, 6x36kg
    • Machine Tricep Dip: 10x59kg, 8x68kg, 8x77kg, 8x81kg, 8x81kg
    • Cable One Arm Leaning Side Raise: 10x6kg, 8x8kg, 8x8kg, 8x8kg
    • Machine Incline Bench Press: 10x20kg, 8x30kg, 8x40kg, 8x40kg, 8x40kg
    • Cable One Arm Tricep Pushdown: 10x6kg, 10x6kg, 10x6kg

    Summary

    Wasn't in the mood for another leg workout today haha, lower back was pretty sore from yesterday's rack pulls and tired as fuck after a week of morning shifts. Workout was really good though, get a really good pump from these workouts. Did OHP which was pretty decent but 60kg is still feeling pretty heavy, was hoping to do 3-4 sets of 6 but only did 5 for the first set so decided to go for a 5x5 which I got but it was a little tougher than usual. DB incline was alright too but form was just a little over the place, unco-ordinated as shit like usual - should just stick to the machine and go heavy on that. Tricep dips were good. Cable side raises felt really good today. Machine incline was stronger than I expected, was thinking sets of 30-35kg. Finished with cable pushdowns which were standard but tough after the chest movements.

    Going pub tonight with a mate to have some beers, watch footy and play some poker. Probably get a burger or steak or schnitzel or something while I'm there, macros are pretty good before that even got a bit of fat to get in! Not gonna lie I probably won't end up getting to the gym tomorrow because the missus has some shit planned, got soccer on Sunday which I always come out of with some sort of injury :rolleyes: Got a double shift Monday so can't workout that day, but guessing I will be a bit sore from soccer anyway ha.
     
  7. Tom

    Tom Well-Known Member

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    1/08/17

    Morning Weight: 88.4kg

    Diet
    • 10:00AM: 2x scoops WPI with water
    • 12:30PM: 1.25 scoop Total War
    • 1:00PM: 50g sour patch kids
    • 4:00PM: Dominos pizza - 6 slices thin 'n crispy beef & onion, 6 slices classic crust ham & cheese

    Workout

    Energy Level: High
    Routine: Legs
    Duration: 1 hr 20 mins

    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 1x120kg, 1x132.5kg, 3x145kg, 3x150kg, 3x155kg, 3x155kg, 3x140kg, 3x140kg, 3x140kg
    • Seated Ham Curl: 8x32kg, 6x41kg, 6x50kg, 6x54kg, 6x54kg, 6x54kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 6x100kg, 6x120kg, 6x140kg, 6x140kg

    Summary

    Felt pretty out of it this morning after 17 hr shift yesterday, really wasn't in the mood to go gym to be honest. Did my groceries and got a haircut before even thinking about going gym and sort of woke me up a bit which was good. Still feeling pretty sore from soccer so deciding what to do was based on what body part was feeling the least sore pretty much haha. Legs felt pretty good, mainly just my ankles that were a bit sore, plus my last 3 workouts were pull/push. My right wrist/hand was pretty sore as well think I might of bruised a bone or something, hopefully it's good for tomorrow.

    Anyway squats were feeling a bit off when warming up but once I got to the heavy stuff I was feeling pretty strong, I was thinking of just hitting 3x145kg then maybe going for 4x3 with 150kg. The 145kg set didn't feel that great to be honest so I was a bit worried but the 150kg felt a lot better so was like fuck it let's give 155kg a crack even if it's just for one set, got the first set pretty nicely and managed to get another as well. Form probably wasn't perfect, depth is pretty tough with the heavy weight but definitely at least parallel. After that I dropped it to 140kg thinking I'll try get a couple sets of 5 but I was going ATG on every rep and 3 was tough because of that, managed to push out 3 sets but I'm really happy with the form.

    Seated ham curls were really good today, 4x6x50kg last week so did a bit more today and it felt solid. Did calf raises next because I've been lazy and skipping them most of the time, went pretty heavy on them but happy with how they felt.

    Slept in a little today, woke up and just had some protein then went and did my errands. Didn't start working out til like 2PM so had some sour patch kids on the way just to have something in me, maybe that's what gave me an extra kick for squats haha. Was like 3:30PM when I was leaving the gym so decided to get a couple pizzas because I knew I'd probably only be able to get like 2 meals, managed to get 12 slices pretty easily - could of finished the lot but would of felt like shit for sure.

    Got a poker tournament at the casino tonight so not sure what else I'll eat tonight, starts at 6PM but guessing there will be a break and might get a steak or something from the restaurant then have some more protein when I get home.
     
  8. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Solid squats there. I bet your calves were smoking after those raises haha.
     
  9. Tom

    Tom Well-Known Member

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    Haha yeah mate I was actually getting some shin splints but not sure if that was just from soccer or the calf raises.. Didn't notice them until the heavy calf raise sets so yeah.

    ------------------------------

    So ended up coming 2nd in that poker event last night, played from 6PM-3AM and took home a cool $7500 for my efforts very happy! Was a teams event so we actually won $15,000 but split it two ways obviously. Needless to say I'm feeling a little tired today, didn't get to sleep til about 4:30AM and got up at 10AM because I didn't want to sleep in all day.

    Still undecided whether to workout or not, feeling pretty drained tbh. Had a coffee when I woke up that didn't do much, having an apple now and will see how I feel soon.
     
    countryboy likes this.
  10. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Nice win. If only it was always that easy eh? ;)
     
  11. Tom

    Tom Well-Known Member

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    Haha yeah bro for sure, it's only the third big buy in tournament I've played though and I don't really play that much anymore maybe once or twice a month if that. Was $440 entry so $220 each, played a $330 buy in last year but the price for that one went up to $440 this year which neither of us wanted to outlay fully so decided to do the teams event instead - glad we did!


    ------------------------

    2/08/17

    Morning Weight: ???

    Diet
    • 11:30AM: 1x large granny smith apple
    • 1:00PM: 1.5 scoop Total War
    • 4:30PM: Subway foot long - 9 grain wheat bread, roast chicken, cheddar cheese, lettuce, tomato, carrot, onion, honey mustard sauce, pepper + 2x double choc cookies & 600ml Powerade
    • 7:00PM: TBA
    • 9:00PM: TBA

    Workout

    Energy Level: Low
    Routine: Chest & Back
    Duration: 1 hr 35 mins

    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 5x80kg, 5x80kg, 5x80kg, 5x80kg, 5x80kg
    • V-Bar Lat Pulldown: 10x45kg, 8x59kg, 8x70.6kg, 8x70.6kg, 8x70.6kg
    • BB Flat Bench Press: 10x40kg, 8x60kg, 8x70kg, 8x70kg, 8x70kg
    • Machine Seated One Arm Row: 8x20kg, 8x25kg, 8x25kg, 8x25kg
    • Machine Incline Bench Press: 10x30kg, 10x30kg, 10x30kg, 10x30kg
    • Machine Lat Pulldown: 10x50kg, 10x50kg, 10x50kg, 10x50kg

    Summary

    Ended up working out but felt like shit the whole time. Had 1.5 scoops pre workout which did give me a bit of energy going into the workout but just crashed almost instantly after starting. Was basically carrying myself around the gym and just not focused, on my phone all the time etc. I'm happy with what I did though considering how I was feeling.. The weights I did were actually pretty much the same as what I would do if I was feeling normal, just the intensity and explosiveness wasn't there obviously. Won't go into detail on everything but I did 3x6x80kg on BB incline last week and that didn't feel the best so I knew 6 rep sets would be a stretch so I decided to try and hit a 5x5 which sets/reps wise it's more so I'm happy and it was with the 15kg bar which is a lot thinner and every rep was hitting my chest.

    Still gotta do my food prep which is gonna suck, feel so shit right now. But if I don't then I will have nothing for work tomorrow. Ahhhhh!
     
  12. Tom

    Tom Well-Known Member

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    3/08/17

    Morning Weight: ???

    Diet
    • 8:30AM: 1x large granny smith apple
    • 10:30AM: 1 scoop Total War
    • 10:45AM: 55g Sour Patch Kids
    • 1:00PM: Subway foot long - 9 grain wheat bread, roast chicken, lettuce, tomato, carrot, onion, honey mustard sauce, pepper
    • 4:00PM: 200g lean/regular beef mince mix, taco seasoning, four bean mix, 3x tortillas, chunky salsa
    • 6:30PM: Small skim cappuccino, 2x Tim Tam fingers
    • 8:30PM: 200g lean/regular beef mince mix, 200g bolognese sauce, 100g penne pasta
    • 9:00PM: 160g Gippsland boysenberry yoghurt
    • 11:45PM: SunRice Teriyaki Chicken microwave bowl, 1x multivitamin, 4g fish oil, 5g Creatine

    Workout

    Energy Level: Low
    Routine: Delts & Arms

    Duration: 1 hr 30 mins
    • Machine Shoulder Press: 10x15kg, 8x25kg, 6x35kg, 3x40kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 6x35kg, 6x35kg, 6x35kg, 6x35kg
    • Bent Bar Tricep Pushdown: 10x24kg, 6x33kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • DB Seated Side Raise: 8x10kg, 8x12kg, 8x12kg, 8x12kg, 8x12kg
    • Rope Hammer Curl: 8x15kg, 8x19kg, 8x21kg, 8x21kg, 8x21kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 10x6kg, 10x6kg
    • BB French Press: 10x30kg, 10x30kg, 10x30kg

    Summary

    Workout was a bit like yesterday but didn't feel nearly as shit haha. My diet the past 2 days has been pretty rubbish and like 80% takeaway so I think that caught up with me, only had like 2 big meals yesterday. Did my meal prep today but not all of it, didn't make the chicken meal I wanted to which was stupid because it's my highest protein meal so I'm slightly under on protein because of that.

    Anyway workout was alright, happy with what I did considering I wasn't feeling the best. Everything felt heavier than usual so everything wasn't as heavy as I would usually go but happy with how it felt.
     
  13. Tom

    Tom Well-Known Member

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    4/08/1

    Morning Weight: 88.6kg

    Diet
    • 9:00AM: 1x large granny smith apple
    • 11:00AM: 1 scoop Total War, 70g Sour Patch Kids
    • 1:15PM: 200g lean/regular beef mince mix, taco seasoning, four bean mix, 4x tortillas
    • 4:00PM: 200g lean/regular beef mince mix, 200g bolognese sauce, 100g penne pasta
    • 7:00PM: TBA
    • 9:00PM: TBA
    • 11:30PM: TBA, 1x multivitamin, 4g fish oil, 5g Creatine

    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hr 15 mins
    • BB Romanian Deadlift: 10x40kg, 8x60kg, 6x80kg, 3x100kg, 1x110kg, 5x120kg, 5x120kg, 5x120kg, 5x120kg, 5x120kg
    • Leg Press: 10x160kg, 6x200kg, 3x240kg, 6x280kg, 6x320kg, 6x320kg, 10x260kg, 10x260kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x72kg, 8x72kg, 8x72kg

    Summary

    Much better workout today, amazing what a decent amount of food the day before can do to you haha - even if it wasn't the best quality overall. I think this week is sort of a non-tracking macros week because I was pretty lazy with my meal prep and just going to focus on getting enough protein mainly but still not go too overboard, footy tonight at work so might get something at the terminal. Might finally give Mad Mex a crack!

    Anyway felt really good during the workout, was planning on starting with leg press but changed my mind when I got there and started off with heavy Romanians instead. Worked up to sets of 120kg for a 5x5 which was super tough. Think I did 4x6x110kg and 3x5x120kg in previous weeks so not too bad. Leg press was super tough though, I was thinking of doing sets of 320kg but it felt a lot heavier today and only managed a couple sets. I did 3-4 sets with it a couple weeks a go but that was when I started with leg press so I was a bit more fresh, last time I did it after Romanians I only got 1 set with 320kg so I'm happy with it. Dropped it down to 80% and did a couple sets of 10 which absolutely destroyed my quads, pump was pretty crazy and wasn't sure if I would be able to do leg extensions haha. Did it anyway but just went slightly lighter than last time for 72kg sets but they felt really solid.
     
  14. Tom

    Tom Well-Known Member

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    9/08/1

    Morning Weight: 88.9kg

    Diet
    • 9:00AM: 2x eggs, bacon, sausage, white roll, tomato sauce
    • 12:30PM: 200g lean/regular beef mince mix, 200g bolognese sauce, 100g penne pasta
    • 2:30PM: 1.5 scoops Total War
    • 5:15PM: 280g chicken breast with soy sauce & sweet chilli sauce + 1 large green apple
    • 7:30PM: 200g lean/regular beef mince mix, taco seasoning, four bean mix, 1x packet Jasmine rice
    • 8:30PM: TBA, 1x multivitamin, 4g fish oil, 5g Creatine

    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 25 mins
    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 6x80kg, 6x80kg, 6x80kg, 10x60kg, 10x60kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 6x40kg, 6x40kg, 6x40kg
    • Machine Seated Shoulder Press: 10x15kg, 8x25kg, 8x35kg, 8x35kg, 8x35kg
    • Machine Seated One Arm Row: 8x20kg, 8x20kg, 8x20kg, 8x20kg
    • Machine Flat Bench Press: 8x80kg, 8x100kg, 5x100kg, 8x80kg
    • Cable One Arm Tricep Pushdown: 10x6kg, 10x6kg, 10x6kg, 10x6kg

    Summary

    So I had a pretty shit start this week, had my final soccer game on Sunday then went out on the piss with the boys so wasn't feeling too shabby on Monday and barely ate anything which made Tuesday not much better. Decided my workout would be pretty lousy if I went to the gym yesterday and just focused on getting some food into me so and just go hard the rest of the week. This bulk has been pretty shit so far but it's time to get serious, but think that will be next week haha. Didn't even do any meal prep this week but I did have some chicken that had to be cooked so I just slow cooked it with some soy sauce, sweet chilli sauce and couple other things - at least it's a high protein meal and also had a couple meals leftover from last week. Rest of the week will probably be a bit random as I'm out of meals apart from the chicken but I'll make do.

    Anyway workout was pretty good, happy with incline it felt really solid and managed sets of 6 this week followed by some volume with 60kg. Bicep curls were much better today because I did them with the full size barbell, they were definitely still a little tough but felt good. Should press was standard. Went a little lighter on one arm rows but 4 sets, 25kg was just feeling a little heavy last time. Machine flat bench was just stupid, dunno why I did it to be honest and should of just stuck with 80kg sets, 100kg just felt crap but my ego got the better of me and I tried a second set which was a fail. Finished with cable tricep pushdowns which were a bit tougher after the machine flat bench so couldn't do 12 rep sets like I have been doing.

    Legs tomorrow, think I'll try and hit some 5 rep sets with 140-145kg. Only leg workout so will try and get leg press and some Romanians in there as well.
     
  15. Tom

    Tom Well-Known Member

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    10/08/17

    Morning Weight: 88.5kg

    Diet
    • 7:00AM: 60g Uncle Toby's anti-oxidant cereal with milk
    • 9:30AM: 2x eggs, bacon, white roll, tomato sauce
    • 12:30PM: McDonalds chicken & aioli McWrap
    • 2:30PM: 1.5 scoops Total War
    • 5:45PM: 280g chicken breast with soy sauce & sweet chilli sauce, 1x packet Jasmine rice
    • 7:30PM: TBA, 1x multivitamin, 4g fish oil, 5g Creatine

    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hr 40 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 1x120kg, 1x130kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg, 3x120kg (pause reps), 3x120kg (pause reps), 3x120kg (pause reps)
    • Seated Leg Curl: 10x27kg, 8x36kg, 6x45kg, 6x50kg, 6x50kg, 6x50kg, 6x50kg
    • BB Romanian Deadlift: 8x40kg, 8x60kg, 8x80kg, 8x80kg, 8x80kg
    • Seated Leg Extension: 8x50kg, 8x63kg, 8x72kg, 8x77kg, 8x77kg, 8x77kg

    Summary

    Pretty good workout, squats were a bit tougher than I thought to be honest but I'm still pretty light compared to my bulking weights of last year when I got up to about 92-93kg I believe - don't think I'll get up to that weight this time since it's been a pretty shitty bulk so far. But anyway I was happy with the squats, form was pretty solid. Leg curls were good but not as strong as last week, got 3x6x54kg last week but 50kg felt a little heavy so just kept it at that weight for 4 sets. Wasn't going to do Romanians because I didn't have my straps but both the leg extension machine and calf raise machine was being used after leg curls so decided to do them but not go too heavy and they were pretty solid. Seated leg extensions were bit stronger than I expected was expecting to do sets of 72kg but it wasn't as hard as I thought so went up to 77kg and got 3 sets with that as well.

    Food wasn't that great today, forgot my lunch at home so all I had with me was cereal for breakfast. Got another bacon and egg roll after that then didn't want to eat much before gym so just got a $5 McWrap from Maccas. Should still hit my protein but carbs might be a bit low for the day.
     
  16. blindbodybuilder

    blindbodybuilder Member

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    It's been said before man your squat numbers are awesome, really inspiring to be able to follow such a detailed log.
     
  17. Tom

    Tom Well-Known Member

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    Cheers man, appreciate it!

    Yeah squats are going good atm considering it's been a pretty shitty bulk so far, haven't put on nearly as much weight as I would have liked. Definitely been stronger squat wise but that was when I was more around the 90-95kg mark.
     
  18. Tom

    Tom Well-Known Member

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    11/08/17

    Morning Weight: 87.9kg

    Diet
    • 7:00AM: 60g Uncle Toby's anti-oxidant cereal with milk
    • 9:00AM: Iced latte
    • 10:30AM: Chicken & salad roll
    • 1:00PM: 1x McDonalds McWrap, 1x KFC wicked wing
    • 2:30PM: 1.5 scoops Total War
    • 4:30PM: 2 scoops WPI with water
    • 7:00PM: 200g steak, half rack pork ribs, chips

    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 25 mins
    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg, 6x60kg, 6x60kg, 6x60kg, 6x60kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x32kg, 6x40kg, 6x40kg, 6x40kg
    • Underhand Lat Pulldown: 10x52kg, 8x66kg, 6x79kg, 6x79kg, 6x79kg
    • Machine Incline Bench Press: 10x20kg, 8x30kg, 8x40kg, 8x40kg, 8x40kg
    • Rope Hammer Curl: 8x17kg, 8x21kg, 8x21kg, 8x21kg, 8x21kg

    Summary

    Felt like shit going into this workout, diet while at work was just rubbish and can't wait to do some proper meal prep tomorrow and get some decent food/macros into me again. The workout was actually pretty good considering how shit I felt and I actually had a good amount of energy, but after the workout I just felt like shit again. Had a couple scoops protein then went to see Jerry Seinfeld, got dinner at Hurricanes beforehand and had a some steak and ribs.

    Weight has dropped slightly because of the lack of quality food this week but next week is serious mode again!
     
  19. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    How do you like Total War? I like you use more than one scoop. I have 1.5 at the start of the workout and about half way through have half a scoop to finish it off!
     
  20. Tom

    Tom Well-Known Member

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    I like it man, it's not too over the top and gives me good energy and focus. I usually only need 3/4-1 scoop if working out before an afternoon shift but yeah 1-1.5 after morning shift at work haha.

    Bout to run out of the stuff, deciding to try something different or just get another tub.

    ------------------------------

    14/08/17

    Morning Weight: 89.9kg

    Diet
    • 8:45AM: 1x large granny smith apple
    • 10:00AM: 1x scoop Total War
    • 10:30AM: 80g Starburst snakes
    • 12:45PM: 280g chicken breast, four bean mix, mild chunky salsa, taco seasoning, burrito seasning, 4x Coles tortillas
    • 4:00PM: 200g lean beef mince, 1/2 cup basmati rice (raw weight), mixed vegetables, curry seasoning
    • 6:00PM: 1x Chobani peanut & caramel flip yoghurt
    • 8:00PM: 200g lean beef mince, 200g bolognese sauce, 100g fusilli pasta
    • 10:00PM: 2x Tip Top English muffins, 2x slices 97% fat free cheese, 40g ham
    • 11:30PM: 1x multivitamin, 4g fish oil, 3000IU D3, 5g Creatine

    Macros

    Calories: 3335
    Protein: 229g
    Carbs: 418g
    Fat: 79g

    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 35 mins
    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 5x80kg, 5x85kg, 5x85kg, 5x85kg, 8x70kg, 8x70kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 6x40kg, 6x40kg, 6x40kg
    • DB Seated Side Raise: 8x10kg, 8x12kg, 8x14kg, 8x14kg, 8x14kg
    • BB Flat Bench Press: 10x50kg, 8x70kg, 8x70kg, 8x70kg, 8x70kg
    • Machine Lat Pulldown: 10x50kg, 10x59kg, 10x59kg, 10x59kg
    • Cable One Arm Tricep Pushdown: 12x6kg, 12x6kg, 12x6kg

    Summary

    Really good workout to kick off the week, decided to go a bit heavier on BB incline finally for some 5 rep sets. The 85kg sets were tough but solid and just happy I've started to make some progress, think next week I will try and get 3x6 with it. Dropped it down to 70kg for some volume too, 8 rep sets which were tough but felt good. Bicep curls were pretty tough again but I did them with the curl bars today, gotta stick to the full size bar because it does feel much better. Side raises were pretty solid, 14kg sets felt a little heavy but managed to get 3x8 with it. BB flat was good too. Lat pulldowns were tough, 59kg is tough for 10 rep sets. Finished with one arm pushdowns, got 12 rep sets which I'm happy with because they're usually a bit tougher after a couple bench movements.

    Weight jumped up a bit today but probably just the average eating over the weekend, expecting it to drop back down to 88-89kg tomorrow. Trying to get some decent macros in this week after last week's fail week. Time to make some god damn progress!
     
  21. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Keep an eye out for A1 Supps. They generally put it on 2 for 1 occasionally. I have Kraken on the way 90 bux for 2 delivered.
     
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