Eat more, Sleep more, Lift more

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

  1. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    2/10/17

    Morning Weight: 93.0kg

    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 30 mins
    • BB Flat Bench Press: 10x20kg, 10x40kg, 6x60kg, 3x70kg, 1x75kg, 7x82.5kg, 7x82.5kg, 7x82.5kg, 7x82.5kg, 7x82.5kg
    • BB Bicep Curl: 8x25kg, 6x30kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • BB Incline Bench Press: 8x60kg, 8x75kg, 8x75kg, 8x75kg
    • V-Bar Lat Pulldown: 8x59kg, 8x68.3kg, 8x68.3kg, 8x68.3kg
    • Machine Seated Shoulder Press: 10x35kg, 10x35kg, 10x35kg, 10x35kg
    • Cable One Arm Tricep Pushdown: 12x6kg, 12x6kg, 12x6kg
    Summary

    Very heavy this morning, had a bit of a cheat day yesterday. Worked afternoon shift and watched the footy while eating pizza, was the biggest/thickest pizza I've ever eaten haha. Guy from work got it from somewhere near his place and it was just packed, even had kebab meat on it! Also had a bacon and egg roll for breakfast, my bolognese for lunch then when I got home from work I had some cake that my missus brought home from a family lunch thing. 93kg was a bit of a surprise though haha, had to weigh myself a couple times to make sure it was right.

    Anyway was public holiday but still got my workout in, can't really miss these early days otherwise it screws up my split. BB flat bench was really solid, happy with it overall. Did 3-4 mins rest time but last 2 sets were more like 2-3 mins because someone was waiting to use the bench so didn't want to take too long. Really tried to keep my hands more over the bar like last week and it did feel good, didn't bother with wrist wraps as the weight isn't super heavy for me, thinking I'll just use them for 90kg+. Bicep curls were pretty good, used the shorter curl bars because the area where I can do them with the full size bar was pretty busy.

    BB incline was good but did feel a bit heavier than last week, did 70/75/75 last week and remember it being pretty solid but today it was definitely tougher and had to stop and sort of fix my back on the bench a little. The first or second set was a little off in particular, felt like the bar wasn't straight when doing the reps because I think my left shoulder wasn't pulled back far enough. Will try and fix that next week. V-Bar pulldown was solid, did 66/68.3/70.6 last week but like underhand pulldowns last week I decided to just go for sets of 68.3kg and got 3 with the last set being a little tough so didn't go for a 4th.

    Machine shoulder press was good, did 4 sets with 30kg last week so obviously 35kg was on the cards but I did expect it to be tough. The first 2 sets were pretty strong, the third tough and the last really tough but only really the last 2-3 reps. Wasn't sure I would get the 10th rep tbh because the 9th was pretty hard but managed to get it. Finished with one arm pushdowns but was running out of time because was going to lunch with the missus so just did 3 sets but did 12 reps instead of the 10 I did last week.

    Diet today hasn't been too good, but probably more under eating than anything. Had a couple small blueberry yoghurt tubs before the gym then had Greek food for lunch with the missus and then some mango sorbet. That's all I've had so far apart from a Snickers. No meals prepped doing that now, probably have my chicken and rice that I'm making for the week for dinner to make sure I get a bit of protein in me.

    Not looking forward to squats tomorrow, gotta do 7x5x140kg which is definitely going to be tough haha. I've done 5x5 and 4x6 with 140kg in the past so I know I can get it done, let's just hope it's a good day!
     
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

    Joined:
    Jul 30, 2016
    Messages:
    467
    Likes Received:
    106
    As long as your pizza wasn't Dominos all is good haha. I am having pizza tonight because I can't be stuffed cooking. ;)
     
  4. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219


    Haha nah mate no Dominos! Was an enormous pizza with a lot of topping, shouldn't of been so surprised at my heavy weigh in :p

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


    2/10/17

    Morning Weight: 91.2kg

    Diet

    • 7:30AM: 4x slices Coles white bread, 2x Bega cheese slices, 40g ham, tomato sauce
    • 10:30AM: 1x granny smith apple
    • 1:00PM: 260g chicken breast, 265g cooked basmati rice, mild chunky salsa, four bean mix, taco & burrito seasoning
    • 2:30PM: 1.5 scoops BLOW
    • 5:15PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 8:00PM: 2x Coles chicken & parsley hamburger patties, 2x Coles damper rolls, 2x Devondale reduced fat cheese slices, spinach, garlic aioli
    • 8:30PM: 1x Chobani almond coco loco flip yoghurt, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 3208
    Protein: 226g
    Carbs: 360g
    Fat: 89g


    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hr 20 mins
    • BB Squat: 8x20kg, 8x60kg, 6x80kg, 3x100kg, 1x125kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg
    • Seated Ham Curl: 8x32kg, 8x41kg, 6x50kg, 6x54kg, 6x54kg, 6x54kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x77kg, 8x81kg, 8x81kg
    Summary

    Very tough stuff. Haven't been having the best sleep so was a bit worried about the workout today but pre workout got me going and really focused on form and was probably one of the toughest squat sessions but I managed to get the 7 sets. Really happy with the form too, there are no reps or sets that really stood out as being bad so I'm stoked with that. If I had to pick something I'd say towards the end of the sets the depth wasn't ATG but I'm not too worried about it tbh, I feel like if my form does slip it's because I'm going ATG when I don't need to, it actually feels better if I go just below parallel because I think going ATG makes me bounce a little in the hole and it released the tension slightly if that makes sense.

    Seated leg curls were really good, they fixed the machine so was able to get into my usual position. Last time I did 6 rep sets I did 50/54/59 so decided to start with 50kg then go up to 54kg for a few sets which I got nicely and it felt really good. Seated leg extensions were tough after all those sets of squats, wanted to do more weight than last week though so just went 77/81/81 which was good, last couple reps were hard though.

    Appetite was pretty shit today, breakfast wasn't too bad but after that I just wasn't getting as hungry as usual. Usually I'm starving by like 11-11:30AM and eat my lunch then but just wasn't keen so pushed it back til about 1PM. Had some sour patch kids to have on the way to the gym but when I finished work I was still pretty full from lunch so didn't bother. Managed to eat my bolognese just now but it was a struggle. I got burgers to have for dinner but dad is getting Dominos so I'll probably end up just eating that instead haha, he ordered 3 pizzas so I sort of have to eat it :p:p:p
     
    blindbodybuilder likes this.
  5. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    4/10/17

    Morning Weight: 91.1kg

    Diet

    • 7:30AM: 4x slices Coles white bread, 2x Bega cheese slices, 40g ham, tomato sauce
    • 12:30PM: 260g chicken breast, 265g cooked basmati rice, mild chunky salsa, four bean mix, taco & burrito seasoning
    • 2:00PM: 1 scoop BLOW, 40g Sour Patch Kids
    • 2:30PM: 1/2 scoop BLOW
    • 5:15PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 8:00PM: 2x Coles chicken & parsley hamburger patties, 2x Coles damper rolls, 2x Devondale reduced fat cheese slices, spinach, garlic aioli, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 3195
    Protein: 214g
    Carbs: 346g
    Fat: 98g


    Workout

    Energy Level: Low
    Routine: Upper

    Duration: 1 hr 25 mins
    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg, 6x57.5kg, 6x57.5kg, 6x57.5kg, 6x57.5kg, 6x57.5kg, 6x57.5kg
    • Machine Incline Bench Press: 10x35kg, 8x45kg, 6x55kg, 6x60kg, 6x60kg, 6x60kg
    • BB Bent Row: 10x40kg, 8x60kg, 8x65kg, 8x70kg, 8x70kg, 8x70kg
    • DB Alternating Hammer Curl: 8x14kg, 8x18kg, 8x18kg, 8x18kg, 8x18kg
    • Machine Tricep Dip: 8x59kg, 8x77kg, 8x86kg, 8x86kg, 8x86kg
    Summary

    Terrible sleep last night. Went to bed on time and woke up needing to pee, when I got back in bed I just could not fall asleep for the life of me. I checked my phone because it felt like I had been asleep for a while so I was thinking if it's like 3AM I'll just get up but it was only 10:45PM which was only 2 hours from when I went to sleep haha. Lay there for almost 2 hours before I could get any sleep but it was still broke and shit. Reckon I got about 4-5 hours sleep max. Didn't feel too shit throughout the day, just sore of wired and strained. Had a couple coffees and got to the end of work and wasn't feeling too bad so decided to do my workout since it was just 6x6 OHP not too heavy.

    Anyway OHP was pretty good, form was solid and weight wasn't too bad considering how shit I felt. Went heavy on machine incline bench again, did 55/60/65 last week so did 55 then 3 sets with 60kg which were pretty solid. Will probably give sets of 65kg a go next week. Usually do the machine on arm row next but was being used so did some BB bent rows instead, wasn't sure how heavy I'd be able to go so started with 60kg and pyramided up to 70kg. Was only going to do 2 sets with 70kg but it felt pretty solid and each set felt better so 5 sets all up which was good. Hammer curls were good too, did 3 sets with 18kg last week so gave 4 sets a go and got it but last set was tough. Finished with machine tricep dips which felt good. Was going to finish with 10 rep sets of one arm cable rear delt flies but was fucked and over it after machine tricep dips so didn't bother. Will do them on Friday.

    Sticking to my diet even though I feel like shit, just a bit low on carbs so might try fit something else in. Didn't have my apple at work so might just have that with my dinner.
     
  6. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    5/10/17

    Morning Weight: 91.2kg

    Diet

    • 7:30AM: Bacon & egg roll with tomato sauce on long white roll
    • 9:30AM: 1x granny smith apple
    • 11:30AM: 260g chicken breast, 265g cooked basmati rice, mild chunky salsa, four bean mix, taco & burrito seasoning
    • 2:30PM: 1 scoop BLOW, 50g Sour Patch Kids
    • 5:30PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 8:00PM: 2x Coles chicken & parsley hamburger patties, 2x Coles damper rolls, 2x Devondale reduced fat cheese slices, spinach, garlic aioli, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without bacon & egg roll)

    Calories: 2713
    Protein: 188g
    Carbs: 294g
    Fat: 83g


    Workout

    Energy Level: Low
    Routine: Lower

    Duration: 1 hr 20 mins
    • BB Romanian Deadlift: 10x60kg, 6x80kg, 3x100kg, 1x115kg, 5x130kg, 5x135kg, 5x135kg, 5x135kg, 5x135kg
    • Leg Press: 10x160kg, 6x200kg, 3x240kg, 1x280kg, 6x310kg, 6x330kg, 6x330kg
    • Machine Standing Calf Raise: 10x40kg, 8x80kg, 6x120kg, 6x120kg, 6x120kg
    Summary

    Bit disappointed in that workout, had hardly any energy because I'm trying not to take too much pre workout after morning shifts after what happened on Tuesday when I couldn't sleep. Romanian deadlifts felt a lot heaiver than I expected, did 5x5x130kg last time so thought I'd try get some sets of 135kg. Didn't use belt for 130kg and it was pretty good then whacked it on for the 135kg sets but they felt pretty heavy and form wasn't perfect I reckon. My phone decided to shit itself before the last set so from that point on I had no music which was really annoying, couldn't get as fired up as usual which made the last set pretty crap.

    Leg press was a fail, I did 4x6x340kg last week but could barely do the 2 sets of 330kg today. Maybe it was the fact I didn't have music I don't know but it just wasn't my day today. I acclimated completely wrong with my weights so that's why it was a weird number for the heavy sets, I was trying to aim for something like sets of 340/360/360 which means I should of acclimated like 180/220/260/300. I know it's not a big deal but it throws me off for some reason haha. Oh well we all have an off workout every now and then. Calf raises were the only decent thing, sets of 8 with 120kg is pretty heavy for me.

    Had a bacon and egg roll for breakfast cause guy at work shouted everyone one so couldn't say no. Didn't include it in my macros but probably puts my fat around 110-120g at the end of the day. Probably need some more carbs so might have some fruit as well.

    Hopefully I feel better for tomorrow's workout because i have 10x3x150kg rack pulls so I definitely need the energy and focus!
     
  7. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    6/10/17

    Morning Weight: 92.0kg

    Diet

    • 7:00AM: 4x slices white bread, 2x Bega cheese slices, 40g ham, tomato sauce
    • 9:15AM: Bacon & egg roll with tomato sauce on long white roll
    • 1:15PM: 260g chicken breast, 265g cooked basmati rice, mild chunky salsa, four bean mix, taco & burrito seasoning (only ate 1/2 of this meal)
    • 2:30PM: 1.5 scoops BLOW
    • 5:45PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 7:00PM: Greek food takeaway - Lamb, chicken, pita bread, chips, salad etc
    • 9:00PM: TBA, 1x multivitamin, 5g fish oil, 5g Creatine

    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 45 mins
    • BB Rack Pull: 10x60kg, 6x80kg, 3x100kg, 1x120kg, 1x135kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x30kg, 3x35kg, 1x40kg, 6x44kg, 6x44kg, 6x44kg, 6x44kg
    • Cable Standing One Arm Rear Delt Fly: 8x6kg, 8x8kg, 8x8kg, 8x8kg
    • Machine Lat Pulldown: 8x50kg, 8x59kg, 8x63kg, 8x63kg
    • Machine Flat Bench Press (palms in): 10x80kg, 10x100kg, 10x100kg, 10x100kg
    • EZ Bar Wide Grip Bicep Curl: 10x30kg, 10x30kg, 10x30kg
    Summary

    Considering I felt pretty lethargic I'm happy with that workout. Wasn't looking forward to doing 10x3 heavy rack pulls after a week of morning shifts and crappy sleeps but it was solid and probably only last 1-2 sets were hard. Really noticing some extra width in my back from doing these, lower lats are really coming out which is one of the things I wanted to try and work on this bulk as well as my upper chest which is also going good. Straight bar pushdowns were strong, did 42/44/44/44 last week so gave 4 sets with 44kg a go and it was tough but got it. Didn't do my rear delt movement on my OHP day so decided to give some 8 rep rear delt flies a go and it felt really solid today, usually going from 6kg to 8kg is a little tough but it felt good.

    Usually do underhand pulldowns next but both stations were being used so did the machine lat pulldown which felt really good as well, really felt it in my lower lats. Palms in machine flat bench was good, got a bit tough towards the end but got a nice pump from it. Finished with some wide grip EZ bar curls which I haven't done in a while, was running out of time so only did 3 sets but felt good.

    Diet is a bit random today, had my usual toasted sandwiches for breakfast then got shouted another bacon and egg roll haha. Only ate half my chicken/rice because I was still pretty full from what I ate beforehand and didn't want to feel bloated for the gym. Having some greek takeaway for dinner, not gonna be long in between meals though just had to eat my bolognese to make sure I get in my calories then missus will be home soon with it haha - I'll manage. Probably still need something else too so hopefully can fit something in later on tonight to finish up my day, not gonna bother tracking macros today. Woke up bit heavier today, ended up having some extra carbs yesterday just a banana and like 600ml Sunkist so probably ended up having like 500g carbs for the day.

    That's it for this week, back into it Monday! Here's next week's numbers..

    Week 2
    Bench - 7 x 5 x 85kg
    Squat - 6 x 6 x 125kg
    OHP - 10 x 3 x 67.5kg
    Rack Pull - 5 x 7 x 132.5kg
     
    blindbodybuilder likes this.
  8. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    9/10/17

    Morning Weight: 93.3kg

    Diet
    • 8:30AM: 1x granny smith apple
    • 9:45AM: 1 scoop BLOW
    • 10:15AM: 90g snakes lollies
    • 1:00PM: 200g regular/lean beef mince mix, four bean mix, taco seasoning, 3x tortillas, 50g salsa
    • 4:00PM: 240g chicken breast, 140g chow mein noodles, carrot, zucchini, honey soy sauce
    • 8:00PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 9:30PM: 1x Danone passionfruit YoPro yoghurt, 120g banana
    • 11:30PM: 1x Bulla ice cream sandwich, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 3435
    Protein: 214g
    Carbs: 414g
    Fat: 94g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 45 mins
    • BB Flat Bench Press: 10x20kg, 10x50kg, 6x60kg, 3x70kg, 1x80kg, 5x87.5kg, 5x87.5kg, 5x87.5kg, 5x87.5kg, 5x87.5kg, 5x87.5kg, 5x87.5kg
    • BB Bicep Curl: 10x20kg. 6x30kg, 3x35kg, 6x40kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • BB Incline Bench Press: 8x60kg, 8x75kg, 8x75kg, 8x75kg, 8x75kg
    • Underhand Lat Pulldown: 8x59kg, 8x68.3kg, 8x70.6kg, 8x73kg
    • DB Seated Side Raise: 10x10kg, 10x12kg, 10x12kg, 10x12kg
    • One Arm Cable Tricep Pushdown: 12x6kg, 12x6kg, 12x6kg, 12x6kg
    Summary

    Really good workout to kick off the week. My program says I was meant to do 7x5x85kg but I did the last cycle so did 87.5kg instead, it was pretty solid and last rep was definitely no more than an RPE 8-9 so I'm happy. Could of use wrist wraps this workout, right wrist problem flared a little during incline bench so will note that for next workout. Bicep curls were pretty good, did them on full size bar to try some 42.5kg sets and got 3 but they were tough. Incline bench felt better today, last week I did 3x8x75kg but the sets felt a bit tough so today I stuck with 75kg and decided I would do an extra set if it was feeling good and it was and the last set was probably the best.

    Did underhand pulldowns instead of V-Bar because I didn't get them in last week so thought I'd mix it up, was thinking 68.3/70.6/70.6 but the 70.6kg set felt strong so gave a set with 73kg a go and got it but last couple reps were tough. Also decided to do DB seated side raise for shoulders instead of machine shoulder press cause I missed them last week too, 10 rep sets were pretty tough but happy with it. Finished off with cable one arm pushdowns, was thinking of trying some 10 rep sets with 8kg but usually the jump is a little much so I'll try get 5x12 first before giving it a go.

    Pretty heavy this morning, didn't eat too great over the weekend especially yesterday. Actually weighed myself before bed yesterday and was like 95kg after pizza, brownies, ice cream and all sorts of shit. I'm starting to think 100kg might not be impossible this bulk haha, still pretty vascular too and definitely feeling better than last time I was this heavy. Last time I got to about 96kg and had to stop because I was starting to get short breath and shit but think this time I'll be able to go a bit further.

    I've also decided to change my program to the standard version after this cycle, which gets rid of the 6x6 crap. Instead it's just a 3 week cycle with a 4th week deload. Each week you do one rep range so 5x7 on all lifts, then next week 7x5 and week after 10x3 followed by a 3-5x5 deload week. I'm also seriously considering starting deadlifts when I do jump over to the standard version but I will just need to figure out how strong I am with them so maybe I'll run a Top Set PR week to find it.
     
    blindbodybuilder likes this.
  9. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    10/10/17

    Morning Weight: 91.3kg

    Diet
    • 9:00AM: 1x granny smith apple
    • 10:00AM: 1 scoop BLOW
    • 10:30AM: 90g snakes lollies
    • 1:15PM: 200g regular/lean beef mince mix, four bean mix, taco seasoning, 3x tortillas, 50g salsa
    • 4:00PM: 1x Vietnamese pork roll
    • 6:30PM: 240g chicken breast, 140g chow mein noodles, carrot, zucchini, honey soy sauce
    • 9:15PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 11:30PM: 1x Bulla ice cream sandwich, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without Vietnamese roll)

    Calories: 3232
    Protein: 198g
    Carbs: 379g
    Fat: 94g


    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hr 30 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 1x120kg, 6x130kg, 6x130kg, 6x130kg, 6x130kg, 6x130kg, 6x130kg
    • Seated Ham Curl: 10x32kg, 8x41kg, 6x50kg, 6x54kg, 6x59kg, 6x54kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 6x77kg, 6x86kg, 6x86kg, 6x86kg. 6x86kg
    Summary

    So this workout was yesterday so I can't really remember much detail about the workout haha. All I know is I was meant to do 125kg but my ego got the better of me and I decided to do 130kg instead, it was definitely tougher but that's why I did it. This 6x6 crap will be gone once I start the regular program where I'm just doing 5x7 7x5 or 10x3 on all lifts for the week. Anyway I remember I was pretty happy with form etc, maybe the last set was a little off but I was getting pretty tired.

    Ham curls were good but 59kg set felt a bit iffy. Leg extensions were strong, did some 6 rep sets instead of 8 and gonna do 8 rep leg presses tomorrow instead.

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

    11/10/17

    Morning Weight: 91.6kg

    Diet
    • 7:45AM: 2x poaches eggs, 1x slice sourdough bread, 1/4 avocado, small amount of bacon, small amount of sweet potato
    • 10:15AM: 1 scoop BLOW
    • 1:15PM: 200g regular/lean beef mince mix, four bean mix, taco seasoning, 3x tortillas, 50g salsa
    • 2:00PM: 90g snakes lollies
    • 4:00PM: 240g chicken breast, 140g chow mein noodles, carrot, zucchini, honey soy sauce
    • 6:30PM: 120g banana, 1x Danone YoPro passionfruit yoghurt
    • 9:00PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes, 1x granny smith apple
    • 11:30PM: 1x Bulla ice cream sandwich, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 3566
    Protein: 216g
    Carbs: 405g
    Fat: 112g


    Workout

    Energy Level: Low
    Routine: Upper

    Duration: 1 hr 30 mins
    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg, 1x60kg, 3x67.5kg, 3x67.5kg, 3x67.5kg, 3x67.5kg, 3x67.5kg, 3x67.5kg, 3x67.5kg, 3x67.5kg, 3x67.5kg, 3x67.5kg,
    • Machine Incline Bench Press: 10x40kg, 8x50kg, 6x60kg, 6x65kg, 6x65kg, 5x65kg
    • Machine Seated One Arm Row: 10x21kg, 8x31kg, 8x36kg, 8x36kg, 8x36kg
    • Rope Hammer Curl: 10x17kg, 8x21.5kg, 8x21.5kg, 8x21.5kg
    Summary

    Felt like shit this workout but ended up being alright considering. Only 4 exercises though because 10x3 just took way too long, was OHPing for about 45 mins and ran out of time. It's my missus bday today so I had to get up early to go to breakfast because I have to work tonight which meant I didn't get as much sleep as usual so that's why I felt crappy. Like I said though physically it wasn't too bad, I hit good weights on each lift but my head just wasn't in it.

    Anyway OHP was good, used wrist wraps for all sets and had my belt with me but only wanted to use it if I had to but didn't feel like I did which was good. Probably use it for 70kg+ though. Machine incline was good too, used wrist wraps again and definitely noticed less soreness in my wrists so I'm glad I did. Went for 3 sets with 60kg each side but failed the very last rep haha, oh well I'll give it another crack next week. Machine one arm rows felt good but by this point I was sort of over it. Did a few sets of rope hammer curls to finish the workout.

    So basically missed my tricep movement but my right tricep/elbow flexor wasn't feeling too good so I was thinking of giving it a miss anyway. And no second delt movement, usually a rear delt movement of some sort. I've got the day off Friday so I'm going to make up for it then, probably end up being a good 2hr+ workout!

    Second leg day tomorrow, also my day off so going to give some deadlifts a crack and see how strong I am. Still deciding where to do conventional or sumo, I've never really done sumo consistently before so I think I'll start with conventional and maybe switch it up down the track if I feel like it.
     
  10. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    12/10/17

    Morning Weight: 90.8kg

    Diet
    • 9:45AM: 1x granny smith apple
    • 11:30AM: 1 scoop BLOW
    • 12:00PM: 90g snakes lollies
    • 12:30PM: 1/2 scoop BLOW
    • 3:15PM: 200g regular/lean beef mince mix, four bean mix, taco seasoning, 4x tortillas, 50g salsa
    • 6:00PM: 240g chicken breast, 140g chow mein noodles, carrot, zucchini, honey soy sauce, 120g banana
    • 8:30PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 9:30PM: 1x Bulla ice cream sandwich, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 3468
    Protein: 202g
    Carbs: 427g
    Fat: 98g


    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hr 45 mins
    • BB Romanian Deadlift: 10x40kg, 6x60kg, 3x80kg, 1x100kg, 5x120kg, 5x125kg, 5x130kg, 5x130kg, 5x130kg
    • Leg Press: 10x120kg, 8x160kg, 6x200kg, 3x240kg, 1x270kg, 8x300kg, 8x300kg, 8x300kg
    • BB Conventional Deadlift: 6x60kg, 3x80kg, 1x100kg, 1x120kg, 1x140kg, 1x150kg, 1x160kg, 1x160kg, 1x160kg, 3x140kg, 3x140kg, 3x140kg
    Summary

    Alright so firstly I slept in this morning obviously, felt like absolute shit after work yesterday and just went straight to bed so also didn't eat my ice cream sandwich and I forgot to eat my YoPro at work so was a bit lighter this morning probably due to that. I said I was going to give conventional deadlifts a go this workout and not worry about Romanians but I bitched it at the start of the workout haha. I couldn't get the spot I wanted to workout in to give them a go because I knew my form would be a little off and wanted to hide as much as I could in the corner of the gym haha.

    Anyway so I ended up doing Romanians and not going as heavy as the last couple weeks. Last week I did 130kg then tried to do a few sets of 135kg but it felt really crap, so today I just started a bit lighter and pyramided up to 130kg which felt pretty good so did 3 sets with it. Used my belt for all 3 sets and really focused on not letting the weights hit the ground because for some reason if I do 99% of the time the left side is the only one hitting and it sort of throws off my balance. The weight isn't meant to touch the ground with these anyway. Next I did leg press and did 8 rep sets with 300kg which was solid but not the heaviest I've done for 8 reps. Like Romanians last week my leg press was shit too so was just in the mood to get some good quality sets and they were so I'm happy.

    So after that I was still really determined to give conventionals a go and the gym was pretty dead at this point so I was like fuck it, let's give it a go! Haha. I had no idea what I wanted to do in terms of weight/reps/sets but I knew I wanted to see how heavy I could go but also work on my form. So I basically just pyramided up doing singles from 100kg onwards just to gauge my strength. In my head I was like 140kg is the goal, so I got to that and it went up pretty easily, so I went to 150kg then 160kg. 160kg is where I sort of felt like it was getting tough and if I went any higher my form and grip would give out.

    Keep in mind I was going all of these reps/sets double overhand with no belt and only chalk. I probably could of switched to mixed grip but the overhand was just feeling strong and I was just surprised the weight wasn't slipping out of my hands. So I did 3 singles with 160kg then dropped it back to 140kg and hit some triples to work on resetting and going through cues in my head etc.

    I should of taken a video to check my form but I would say it definitely was not perfect, and there might of been some back rounding at times. I think next time I'm going to focus on my hip height and actually take some videos. The main thing I was working on was having the bar over my mid-foot at the start and not right up against my shins.

    So yeah pretty happy with it overall but just need to keep working on it for sure! Proud of myself for still giving them a go after dogging it at the start of the workout haha.

    After that I was pretty buggered and had already been like a 1.5-2 hr workout so didn't end up doing my calf raises. Going to try and fit them in tomorrow but it's already going to be a big workout after missing a couple exercises yesterday.
     
    Last edited: Oct 12, 2017
    blindbodybuilder likes this.
  11. blindbodybuilder

    blindbodybuilder Active Member

    Joined:
    Mar 20, 2013
    Messages:
    127
    Likes Received:
    35
    Nice work man.

    I reckon you would have been able to go heavier if you had done the deads first off, those heavy Romanians and leg press's would have drained some strength.
     
  12. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    Yeah you're probably right but after not doing them for a very long time going too heavy probably would of been a mistake haha. I might of been able to do more sets of like 140kg though.

    I actually did them like 6 months a go as a one off and I think I did 120kg for sets of 5 or something and that was with a mixed grip so I'm definitely happy with what I did.
     
    blindbodybuilder likes this.
  13. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    13/10/17

    Morning Weight: 91.7kg

    Diet
    • 9:00AM: 1.5 scoops WPI, 120g banana, water, ice
    • 11:00AM: 1 scoop BLOW
    • 11:30AM: 1x granny smith apple
    • 2:30PM: 240g chicken breast, 140g chow mein noodles, carrot, zucchini, honey soy sauce, 90g Allen's snakes lollies
    • 5:00PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 7:30PM: Mexican food + cake
    • 9:30PM: 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without 7:30PM meal)

    Calories: 2287
    Protein: 174g
    Carbs: 298g
    Fat: 42g


    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 40 mins
    • BB Rack Pull: 10x60kg, 6x80kg, 3x100kg, 1x120kg, 7x132.5kg, 7x132.5kg, 7x132.5kg, 7x132.5kg, 7x132.5kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x30kg, 3x37.5kg, 6x44kg, 6x46.5kg, 6x46.5kg, 6x46.5kg
    • Cable One Arm Rear Delt Fly: 8x6kg, 8x8kg, 8x8kg, 8x8kg
    • Machine Lat Pulldown: 10x50kg, 10x59kg, 10x59kg, 10x59kg
    • Machine Flat Bench Press (palms in): 10x80kg, 10x100kg, 10x120kg, 10x100kg, 10x100kg
    • EZ Bar Wide Grip Bicep Curl: 12x20kg, 12x25kg, 12x25kg, 12x25kg
    Summary

    Didn't end up being the big workout I had planned but pretty happy overall, was fucked after all that so just finished it because I still have to do grocery shopping and meal prep before going to dinner for my missus bday tonight. Rack pull were pretty solid, did the first set with just chalk but then added my belt and straps for the rest because it was pretty tough to hold onto. Lower back was pretty fried after the 5 sets even when using my belt. Tricep pushdowns were really strong and surprised me a little, 44kg sets last week weren't super easy but I wanted to give the stack plus some today and felt like I wasn't even going to get one set but it felt better than I expected and managed to get 3 with the last being pretty tough.

    Cable rear delt flies felt good again for 8 reps, will mix it up next week and do some face pulls though. Was gonna do VBar pulldowns next but both stations were being used so did the machine lat pulldown which felt really good, really hits my lower lats. Missus has commented that my lats are looking wider which is always good haha. Palms in machine bench press was really strong as well, think I did 4 sets with 100kg last week so after the first set I wanted to give 120kg a crack and got it but definitely didn't have anymore in me so dropped it back down for the other 2 sets, really feeling these in my inner pecs. Finished with wide grip EZ curls but did 12 rep sets today instead of the usual 10 with a little lighter weight and they were pretty tough haha.

    Ended up getting some Greek takeaway last night instead of my chicken chow mein meal, wasn't a very big meal so was expecting to be a little light again today but the 2 ice cream sandwiches I had after it might of helped haha. Like I said I have my missus birthday dinner tonight but it's just at her parents place and we are having mexican food so won't be too bad, got a bit of calories left anyway. I'm sure there will be cake too :p:p:p

    So that's it for this week, here's next week's numbers..

    Bench - 6 x 6 x 77.5kg
    Squat - 10 x 3 x 150kg
    OHP - 5 x 7 x 60kg
    Rack Pull - 7 x 5 x 140kg

    Squats are gonna be fun.. :rolleyes:
     
    countryboy and blindbodybuilder like this.
  14. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    16/10/17

    Morning Weight: 92.1kg

    Diet
    • 9:30AM: 1x granny smith apple
    • 10:30AM: 1 scoop BLOW
    • 11:00AM: 50g Starburst babies
    • 2:00PM: 250g chicken breast, 275g cooked basmati rice, four bean mix, taco seasoning, mild chunky salsa
    • 4:30PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 7:00PM: 2x Coles beef thyme & parsley burger patties, 2x hamburger buns, 2x Devondale reduced fat cheese slices, tomato sauce, mustard
    • 8:00PM: TBA, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without 8PM meal)

    Calories: 2827
    Protein: 191g
    Carbs: 312g
    Fat: 80g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 50 mins
    • BB Flat Bench Press: 12x20kg, 10x40kg, 6x50kg, 3x60kg, 1x70kg, 6x77.5kg, 6x77.5kg, 6x77.5kg, 6x77.5kg, 6x77.5kg, 6x77.5kg
    • BB Bicep Curl: 10x20kg, 8x30kg, 8x40kg, 8x40kg, 8x40kg
    • BB Incline Bench Press: 10x55kg, 8x75kg, 8x75kg, 8x75kg, 8x75kg
    • BB Bent Row: 10x40kg, 8x60kg, 8x70kg, 8x75kg, 8x75kg
    • Machine Seated Shoulder Press: 10x35kg, 10x40kg, 10x40kg, 10x40kg
    • Cable One Arm Tricep Pushdown: 10x6kg, 10x6kg, 10x6kg, 10x6kg (superset with below)
    • Rope Hammer Curl: 10x17kg, 10x17kg, 10x17kg, 10x17kg (superset with above)
    Summary

    Back into it with a good session. Another decent weekend of food but still a little cheaty both days, pizza last night and McDonalds Saturday night ha. Always means a really good pump for this workout! Went into the workout thinking I was doing 10x3 for some reason, but then realised it's 6x6 week. Wasn't too bad, almost every rep was a pause rep to make it a little harder but wasn't completely happy with the form tbh, just felt a little off. Decided to try do some 8 rep sets of bicep curls today with 40kg, not sure if I've done it before think I have. Wasn't too bad definitely tough and last 1-2 reps of each set were a struggle. Did them with the curl bar as well because area where I do it with full size BB was pretty busy.

    BB incline wasn't bad but wasn't what I wanted to do either, I was going to try do 75/80/80 but I realised when I started the 55kg set that the bar was the thin 15kg bar and not he usual thicker 20kg one but I couldn't be bothered switching it so just kept using it. Made the reps a little harder because touching the chest is obviously a little harder. The first set didn't feel very good so I decided to just keep it at 75kg and go for 3-4 sets again like last week, each set felt better and strong as I went on though and I got it pretty nicely in the end. Definitely give 80kg a crack next week, maybe I'll start with it so I don't change my mind again if the first set is average haha. Mixed it up and did some BB bent rows today, 75kg felt a little heavy though maybe I should of used chalk or just stuck with 70kg and went for 4 sets. Machine shoulder press was really tough, did 4x10x35kg last time so decided to give some 40kg sets a go and it was tough but I got the 3 sets - next week I'll try 4.

    Finished with a superset, going to try and mix it up and do some supersets and dropsets when I feel like it. Day off work today so wasn't really strapped for time so didn't have an excuse not to! Felt pretty good but wasn't too hard tbh. On wednesday I'll come up with another superset for arms, maybe some DB hammer curls with BB french press or something.

    Got a bit of macros to get in but should be fine, appetite is pretty good. Doesn't help when I only have an apple for breakfast but won't be an issue for rest of the week as I'm doing morning shifts and got some toasted sandwiches to make. Probably have some ice cream or something for my last meal and maybe get a banana in or something to get my carbs up.

    10x3x150kg squats tomorrow, pray for me!
     
  15. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    17/10/17

    Morning Weight: 91.8kg

    Diet
    • 7:30AM: 4x slices white bread, 2x Bega cheese slices, 40g ham, tomato sauce
    • 9:45AM: 1x granny smith apple
    • 11:30AM: 250g chicken breast, 275g cooked basmati rice, four bean mix, taco seasoning, mild chunky salsa
    • 1:45PM: 50g Starburst babies
    • 2:30PM: 1.5 scoops BLOW
    • 5:15PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes
    • 7:30PM: 2x Coles beef thyme & parsley burger patties, 2x hamburger buns, 2x Devondale reduced fat cheese slices, tomato sauce, 50g Starburst babies, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 3539
    Protein: 217g
    Carbs: 409g
    Fat: 101g


    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hr 25 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, (add knee sleeves) 3x100kg, 2x120kg, (add belt) 1x135kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg
    • Seated Leg Curl: 10x32kg, 8x41kg, 8x50kg, 8x50kg, 8x50kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x77kg, 8x77kg, 8x77kg
    Summary

    Smashed that 10x3! Well not really but it went better than I expected. Pretty happy with the form, I've noticed that my form gets better set by set so my first set always feels the heaviest and hardest and today I noticed that my last 5-6 sets were probably my best. The first 4 I sort of felt like the weight was a bit heavy and I felt myself falling forward a little. Depth also got better as the sets went on as well. These 10x3 days are always really hard but the last few weeks I've just been saying to myself "last set, best set" to really keep me focused on keeping my form and making I make my last set just my best set. Today is was pretty solid but the last rep was a little bouncey but happy with everything overall. Sets 1-5 were like 3 mins rest then after that closer to 4 mins.

    Seated leg curls were pretty good but the thing to adjust the seat was broken again and it was stuck in a position where the seated was a bit more forward than usual but I gave it a go and just did 8 rep sets. I didn't mind it I feel like it just hits a different part of the hamstring, the position I do it which has the seat just behind the knee really hits the lower hamstring but this position hit more upper area. Leg extensions were good too but didn't go very heavy, 77kg isn't super heavy but it did feel like it today probably because of all those sets of squats.

    So really good workout overall, squatting heavy is my favourite thing to do so while I always say I'm not looking forward to these days - I secretly am haha. I think I'm just not looking forward to the first set haha.

    Good macros today, thinking this is turning into more a lean bulk because gains are pretty slow but I'm not in any rush because it's probably going to be a long bulk haha. As long as the weights are getting heavier that's all I care about.

    Also thinking about giving some sumo deadlifts a crack this week to see what I prefer. I read that sumo deadlifts are more of a leg dominant movement whereas conventional while working the hams is more lat/upper body dominant. Anyone care to conifrm/deny this? @Venkman @Bennn @Riley
     
    benn and blindbodybuilder like this.
  16. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,254
    Likes Received:
    445
    benn and blindbodybuilder like this.
  17. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    Sweet cheers for that bro, looks like I'll just try them both out for a few weeks or so and see what I like better!
     
    benn likes this.
  18. benn

    benn living the dream ;) AGJ Supporter

    Joined:
    Aug 31, 2011
    Messages:
    3,837
    Likes Received:
    713
    Great article that venkman posted - from personal experience I find conventional to be far more demanding on lower back so when I was powerlifting, training with sumo I could have higher frequency. Just doing deads once a week (if that) now I'm alright with doing conventional. Not sure if that helps haha.
     
    Tom likes this.
  19. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,447
    Likes Received:
    219
    Haha all good man it definitely helps. I'm thinking of giving sumo a go and if I like it then I'll stick with that because I'm really enjoying rack pulls which seems a bit silly to continue doing if I choose to do conventional because it's basically the top half of conventional deadlift you know.

    Could be wrong, maybe doing both will be fine but the way my split is I would most likely be doing conventional Thursday then rack pulls Friday if I choose to go that way.

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

    17/10/17


    Morning Weight: 91.3kg

    Diet
    • 7:30AM: 2x slices multigrain bread, 1x Bega cheese slices, 20g ham, 1x pink lady apple
    • 11:30AM: 250g chicken breast, 275g cooked basmati rice, four bean mix, taco seasoning, mild chunky salsa
    • 1:40PM: 80g Starburst babies
    • 2:30PM: 1 scoop BLOW
    • 5:15PM: 200g regular/lean beef mince mix, 100g penne pasta, 200g bolognese sauce, 80g diced tomatoes, 50g Starburst babies
    • 7:30PM: 2x Coles beef thyme & parsley burger patties, 2x hamburger buns, 2x Devondale reduced fat cheese slices, tomato sauce, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 3359
    Protein: 206g
    Carbs: 400g
    Fat: 93g


    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 25 mins
    • BB Overhead Press: 10x20kg, 6x40kg, 3x50kg, 1x55kg, 7x60kg, 7x60kg, 7x60kg, 7x60kg, 7x60kg
    • Machine Incline Bench Press: 10x35kg, 8x45kg, 8x55kg, 8x55kg, 8x55kg
    • Underhand Lat Pulldown: 10x52kg, 8x68.3kg, 8x70.6kg, 8x70.6kg, 8x70.6kg
    • Machine Tricep Dip: 10x59kg, 8x72kg, 8x81kg, 8x86kg, 8x90kg
    • Cable One Arm Standing Rear Delt Fly: 8x6kg, 8x8kg, 8x8kg, 8x8kg
    Summary

    Not a bad workout but energy sort of dropped off towards the end, didn't end up doing a bicep movement cause was just over it and gym was really packed so just finished after rear delt flies. OHP was pretty tough to be honest, 5x7 is probably the hardest for me. Didn't use wrist wraps or anything, wrist felt pretty good so didn't bother. Very last rep was probably the worst, just felt like I leaned back too much but happy with it overall. Might of been smart to use wrist wraps on the last set but meh! Decided to do some 8 rep machine incline, been going heavy on it for sets of 6 last few weeks but just felt like mixing it up. Felt pretty good, maybe little tougher than I expected.

    Underhand pulldowns felt good, I really felt the 10x52kg warmup set though so might give some 10-12 rep sets a go next week to mix it up. Was going to do French press but my right wrist wasn't feeling too great at this point so did machine tricep dips instead, went a little heavy but felt alright. Finished with cable rear delt flies, probably could of given 4 sets a crack for some progress but like I said I was over it at this point haha.

    Was gonna say yesterday I bet my weight drops quite a bit, always happens after a big leg workout! Anyway hopefully I can get into the 92's soon, been hovering around 91-92kg for a while now. Might need to up the calories slightly soon.
     
    benn likes this.
  20. Riley

    Riley Well-Known Member

    Joined:
    Jun 4, 2012
    Messages:
    2,635
    Likes Received:
    517
    Nice squats mate.

    I agree with the others conventional is more taxing on the lower back, not sure about upper back, no harm in giving sumo a go and seeing if it works for you. I haven't done a lot of sumo because I found conventional easier to get right technique wise so I can't really give a good answer from my experience.
     
    Tom likes this.
  21. benn

    benn living the dream ;) AGJ Supporter

    Joined:
    Aug 31, 2011
    Messages:
    3,837
    Likes Received:
    713
    Sounds good mate I don't know if you've done much sumo before but if you haven't id recommend taking a couple of vids to check form - also if you spend a bit of time warming your hips up before helps a lot.

    Meant to say nice squats too!
     
    Tom likes this.

Share this topic with friends