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:
    2,470
    Likes Received:
    234
    6/11/17

    Morning Weight: 93.6kg

    Diet

    • 9:00AM: 50g Kellogg's Crunchy Nut cereal, 200ml full cream milk
    • 10:15AM: 1 scoop Centurion Labz RAGE
    • 10:45AM: 45g Starburst snakes
    • 1:30PM: 250g lean/regular beef mince mix, 4x tortillas, 50g salsa
    • 5:15PM: 250g lean/regular beef mince mix, 260g cooked basmati rice, mixed vegetables, mild curry seasoning
    • 7:30PM: 1x granny smith apple
    • 9:00PM: 300g chicken breast, 125g penne pasta (uncooked weight), tomato & basil sauce, mushrooms, spinach, olives
    • 11:30PM: 1x multivitamin, 5g fish oil, 5g creatine


    Macros


    Calories: 3360
    Protein: 219g
    Carbs: 376g
    Fat: 114g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 40 mins
    • BB Flat Bench Press: 15x20kg, 10x50kg, 6x60kg, 3x70kg, 1x80kg, 5x90kg, 5x95kg, 5x100kg, 5x100kg, 5x100kg
    • V-Bar Lat Pulldown: 10x45kg, 8x59kg, 6x73kg, 6x75.3kg, 6x75.3kg, 6x75.3kg
    • BB Bicep Curl: 6x25kg, 3x32.5kg, 6x40kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • BB Incline Bench Press: 8x60kg, 8x80kg, 8x80kg, 8x80kg
    • Cable One Arm Leaning Side Raise: 10x6kg, 10x6kg, 10x6kg, 10x6kg
    • Cable One Arm Tricep Pushdown: 12x6kg, 12x6kg, 12x6kg
    Summary

    I'm not even joking when I say I did absolutely nothing on the weekend but eat shit and watch movies haha. The only time I left the house was to drop my missus to her friends place and pick her up later that night on Saturday. Then Sunday the only thing I was vertical was when I was out of bed getting food hahaha. Was literally the laziest weekend known to man, that my weight this morning shows for it! The only meal prep I did, well my missus did, was chuck some chicken breast that was about to expire into the slow cooker with a bunch of random shit we had in the cupboard like some pasta sauce, spinach, mushrooms, olives etc. So I had to do the rest this morning before the gym, it sort of got me back into the swing of things though so it was good.

    Went into this workout thinking should I go heavy or should I just take it easy but I realised I'm going away on Friday and I'll probably be hungover for a week after I get back so I'll probably want to go a bit lighter then haha. I honestly went into this workout wanting to do 3 reps with 100kg on the flat bench. I don't know why but 100kg has just been a mind fuck for me in the past, I would do 90-95kg for sets of 5-6 but never go for 100kg because I would just convince myself I couldn't do it. Today I was like fuck it, I'd rather attempt it and fail and look like an idiot stuck under the bar than not even try.

    So my plan was to hit 5x90 then 3x95 then 3x100 and that was it. 5x90 felt good. Added wrist wraps for the 95kg set and got 3 pretty nicely so was like fuck it and did a couple more. Then the first 100kg set was the same, got the 3 and was like man that wasn't even that bad so I pushed out another 2. So I said to myself why stop now, let's see if I can get another set which I did pretty nicely too. Then a third. Really surprised me. I've been going to this gym for like 2-3 years now and the only time I attempted 100kg was when I was off my head on pre workout and smashed out a set of 6 with a spotter haha. So yeah it feels really good to break that mind barrier and hopefully now I can start to make some real gains!

    Everything else after that felt really good too, was feeling pretty good after those 100kg sets haha. Decided to do a heavy 6 rep back movement since I will only get 2 upper days in this week and the other one I will probably focus on OHP so won't have a heavy back movement first up day. Felt pretty good. Bicep curls were strong, wanted to do some 42.5kg sets and they felt good and managed to get 3 sets with it. Tried to keep my wrists straight to try and minimalize the wrist pain I've been getting and it did feel better. BB incline was good but someone was waiting to use it so I only did 3 sets. Did some cable leaning side raises which I haven't done in a while, felt nice to mix it up. Finished with one arm pushdowns which were pretty standard.

    50/50 about going gym tomorrow because it's Melbourne Cup day. I'd say I probably won't go because I'm a bit of a gambler and I want to watch the first few races which start at like 11AM then I have work at 2:30PM.
     
    blindbodybuilder and Venkman like this.
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,285
    Likes Received:
    455
    Haha, good work on the 100kg man. Food and rest does wonders when you've been smashing yourself for a while.
     
    Tom likes this.
  4. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

    Joined:
    Jul 30, 2016
    Messages:
    491
    Likes Received:
    117
    Fanbloodytastic effort with the 100kg bench. Now 3 plate bench is next!
     
    Tom likes this.
  5. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,470
    Likes Received:
    234
    Cheers boys :D Definitely a load off my shoulders getting that done. 3 plates is definitely a goal, hopefully I can achieve it one day haha
     
  6. blindbodybuilder

    blindbodybuilder Active Member

    Joined:
    Mar 20, 2013
    Messages:
    147
    Likes Received:
    41
    Smashed that 100kg bench man, well done!
     
    Tom likes this.
  7. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,470
    Likes Received:
    234
    Cheers bro!
     
  8. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,470
    Likes Received:
    234
    8/11/17

    Morning Weight: 92.2kg

    Diet

    • 8:30AM: 1x granny smith apple
    • 9:00AM: 3/4 scoop Centurion Labz RAGE
    • 12:30PM: 45g Starburst snakes
    • 1:00PM: 4x slices white sandwich bread, 2x Bega cheese slices, 40g ham, tomato sauce
    • 4:00PM: 250g lean/regular beef mince mix, 260g cooked basmati rice, mixed vegetables, mild curry seasoning
    • 7:30PM: 250g lean/regular beef mince mix, 4x tortillas, 50g salsa
    • 11:30PM: TBA, 1x multivitamin, 5g fish oil, 5g creatine

    Macros (without 11:30PM meal)


    Calories: 2707
    Protein: 147g
    Carbs: 311g
    Fat: 101g


    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 30 mins
    • Machine Seated Shoulder Press: 10x25kg, 6x35kg, 6x45kg, 6x45kg, 6x45kg, 6x45kg, 6x45kg
    • BB Bent Row: 10x50kg, 6x70kg, 6x75kg, 6x80kg, 6x80kg
    • Bent Bar Tricep Pushdown: 10x24kg, 6x32kg, 6x40kg, 6x42kg, 6x44kg, 6x44kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x8kg, 8x8kg
    • Machine Incline Bench Press: 10x35kg, 8x45kg, 8x55kg, 8x55kg, 8x55kg
    • EZ Bar Wide Grip Bicep Curl: 10x20kg, 10x30kg, 10x30kg, 10x30kg
    Summary

    Got called into work a little early so had to go to the gym a bit earlier than usual, don't like going that early because it's usually pretty packed. Got there about 9:30AM but it started to die down around 10ish so might actually try and start going around that time from now on, but I usually procrastinate a lot before going to the gym so I don't like my odds haha. If I didn't have to go into work early I probably would have done legs since I haven't done them yet but I'm off tomorrow so I will be able to take my time and have a good workout tomorrow. Going to try and get both squats and sumos in so might take it easy on the squats so I'm not too fucked afterwards.

    Anyway was a pretty random workout, didn't think I had much time when I first started so decided to do machine shoulder press because OHP takes a while doing all the acclimation sets etc. Just did 45kg sets for 6 reps and it wasn't super tough so did 5 sets instead of 4. Decided to try some heavier BB rows but they didn't feel that great to be honest, wish I did the machine one arm instead. Tricep pushdowns was with the slightly bent bar and not the straight, definitely prefer the straight bar in terms of feeling but the bent bar lets you go a little heavier.

    Cable one arm rear delt flies were pretty standard, I got told to take my time not long after starting my workout so didn't feel as rushed which was good. Machine incline was good, didn't have my wrist wraps so couldn't go super heavy. Finished with EZ bar curls which were pretty tough, full range of motion and a 2-3 second pause at the end of each rep.


    Probably just have a protein shake or something when I get home and some fruit because by then all my fat macros will be gone!
     
  9. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,470
    Likes Received:
    234
    9/11/17

    Morning Weight: 91.8kg

    Diet

    • 9:30AM: 50g Kellogg's crunchy nut cereal, 200ml full cream milk
    • 11:30AM: 1 scoop Centurion Labz RAGE
    • 3:30PM: 250g lean/regular beef mince mix, 260g cooked basmati rice, mixed vegetables, mild curry seasoning, 1x granny smith apple
    • 6:30PM: 1x Dominos classic crust Hawaiian pizza
    • 8:30PM: 3x scoops protein with water, 90g Starburst snakes, 1x multivitamin, 5g fish oil, 5g creatine

    Macros


    Calories: 3119
    Protein: 210g
    Carbs: 379g
    Fat: 85g


    Workout

    Energy Level: High
    Routine: Lower

    Duration: 2 hr 15 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x132.5kg, 3x145kg, 3x150kg, 3x155kg, 3x155kg, 3x155kg, 3x155kg, 3x155kg
    • BB Conventional Deadlift: 6x60kg, 5x80kg, 3x100kg, 3x120kg, 2x140kg, 3x160kg, 3x160kg, 3x160kg, 3x160kg, 3x160kg
    • Seated Leg Curl: 10x32kg, 8x41kg, 8x50kg, 8x50kg, 8x50kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x77kg, 8x81kg, 8x86kg
    Summary

    What a workout.. I said yesterday I was going to try and do squats and deadlifts today because it would be my only leg day for the week but I didn't really know if I'd be up to it tbh, day off work though so didn't really have any excuses. I decided to do 3 rep sets of squats because I find anything over 5 really wears me out especially my lower back. Really happy with what I did, I wasn't sure how heavy I would be able to go because I weighed in a little light today and my belt wasn't feeling the most secure. Started with 145kg which I did 5x5 with last week so 3 was pretty easy, 150kg was solid too which wasn't a surprise after doing 10x3 with it a few weeks a go. So upped it to 155kg thinking if it felt good too then I would maybe give 160kg a go but the first set felt a little heavier than I expected, the form was good though so I just decided it would be smart to stick with that and just try and get as many sets as I could. Was honestly thinking maybe 3 sets but I just kept going and managed to get 5 so I'm stoked.

    Don't ask me why I did conventional deadlift over sumo haha, it just happened.. I think I need to invest in my own chalk because they have some at the gym but sometimes it's all gone like today. I tried to get what was left in there on my hands for the first 160kg set but it was fuck all so pretty much all the sets were chalkless but mixed grip. Again I'm really happy with what I did, did sets of 2 last time with 160kg so really wanted to get some triples like squats. It was pretty tough without any chalk but used my belt for every set and it felt really solid. The last 3 sets I really focused on holding the lockout, so each rep I was locked out for a good 3-5 seconds. Again I don't know why I chose to do conventional instead of sumo, I just sort of felt like doing it and I do feel like I am stronger at it but that could just be because I've never really done sumo before until now.

    All of those squats and deadlifts took me a good 1.5 hrs to do so I reckon 9/10 times I would just finish there but I was just feeling so good and I'm going up the coast tomorrow until Monday so I probably won't be back in the gym until Tuesday/Wednesday. I have a dentist appointment on Tuesday morning so I'm thinking I might just take that day off as well. Anyway so I got some leg curls and leg extensions in as well which felt surprisingly strong considering how hard I went on squats and deadlifts.

    Not sure if the diet that I wrote up will actually be what I end up eating, got a fair bit of macros to get in in a short amount of time, but I think a pizza will be on the cards as a treat for having such a big workout. No doubt I probably burnt a gazillion calories as well!
     
    countryboy and blindbodybuilder like this.
  10. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,470
    Likes Received:
    234
    Alright back into it tomorrow. Was a ripper of a weekend away but not eating for 2 days sort of ruined my body for a few days. Got back Monday and only starting to feel normal again today. Just did some meal prep for the rest of the week, can't sit around anymore gotta get back into it and sweat out all the toxins I put into my body while I was gone haha.

    Probably just do upper/lower/upper, might be able to squeeze another lower day on Saturday if I'm really keen. Got the weekend off work so no excuse but usually spend those days with my missus. I'll see how I go anyway.
     
    countryboy likes this.
  11. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,470
    Likes Received:
    234
    15/11/17

    Morning Weight: 92.0kg

    Diet

    • 7:00AM: 2x slices white bread, 2x slices cheese, 40g ham, tomato sauce
    • 9:00AM: 2x slices white bread, 2x slices cheese, 40g ham, tomato sauce
    • 10:00AM: 1x granny smith apple
    • 1:30PM: 75g Starburst snakes
    • 2:00PM: 1 scoop Centurion Labz RAGE
    • 4:30PM: 165g regular beef mince, 80g four bean mix, taco seasoning, 275g cooked rice, 50g mild chunky salsa
    • 7:30PM: 2x Coles chicken parsley & onion hamburger patties, 2x hamburger rolls, 2x slices cheese, low fat mayonnaise
    • 8:30PM: 1 scoop WPI with water, 1x multivitamin, 5g fish oil, 5g creatine

    Macro


    Calories: 3690
    Protein: 212g
    Carbs: 416g
    Fat: 130g


    Workout

    Energy Level: Low
    Routine: Upper

    Duration: 1 hr 15 mins
    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg, 6x60kg, 6x60kg, 6x60kg
    • Underhand Lat Pulldown: 10x45kg, 8x59kg, 6x73kg, 6x75.3kg, 6x77.6kg
    • Machine Incline Bench Press: 10x35kg, 8x45kg, 8x55kg, 8x55kg, 8x55kg
    • BB Bicep Curl: 10x20kg, 8x30kg, 8x30kg, 8x30kg
    • Cable One Arm Tricep Pushdown: 12x4.5kg, 12x4.5kg, 12x4.5kg
    Summary

    Did not want to workout at all today, still not feeling 100% but I knew I had to do it because it would make it feel better. Glad I did, it started a little sluggish but once I got going I felt like I was back to normal again haha. Just wanted to do a basic workout, one exercise per body part just to get back into the swing of things. Wasn't expecting to be able to do much weight but actually ended up doing a bit more than I thought which is good. 3x6x60kg on OHP is nothing amazing for me but it didn't feel as bad as I thought it would, the form was actually really solid. Again underhand lat pulldowns wasn't super heavy but did feel good, I think everything was probably around 90% in terms of what I would usually do.

    Machine incline was pretty good, I was only going to do 6 rep sets with that weight but just felt like I could get the 8 on the first set so did that then just went for the 3x8 and got it. This is probably the only exercise I did what I would usually do in terms of weight, probably could of done 60kg sets if I was feeling 100% though. Bicep curls weren't too hard but I've realised I think these are what is flaring up my wrist problems because it wasn't hurting at all until I did the first set of these. Don't know what I'm doing wrong but it's only my left wrist. Might give them a miss for a couple weeks and try some new stuff and see if it goes away. Finished with one arm cable pushdowns, had to use a different station so only 4.5kg but 12 rep sets.

    Macros are pretty good, little higher on the fat but meh!
     
  12. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,470
    Likes Received:
    234
    16/11/17

    Morning Weight: 91.6kg

    Diet

    • 7:45AM: 4x slices white bread, 4x slices cheese, 40g ham, tomato sauce
    • 11:15AM: 1x granny smith apple
    • 12:45PM: 165g regular beef mince, 100g farfalle pasta, 165g bolognese sauce, diced tomatoes
    • 2:00PM: 50g Starburst berries
    • 2:30PM: 1 scoop Centurion Labz RAGE
    • 5:30PM: 165g regular beef mince, 80g four bean mix, taco seasoning, 275g cooked rice, 50g mild chunky salsa
    • 8:30PM: 1x Coles stone baked Hawaiian pizza, 1.5 scoops WPI with water, 1x multivitamin, 5g fish oil, 5g creatine

    Macro


    Calories: 3578
    Protein: 198g
    Carbs: 440g
    Fat: 112g


    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hr 25 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x135kg, 3x150kg, 3x155kg, 3x155kg, 3x155kg, 5x140kg, 5x140kg, 3x125kg (pause reps), 3x125kg (pause reps), 3x125kg (pause reps)
    • Seated Leg Curl: 10x32kg, 8x41kg, 8x50kg, 8x50kg, 8x50kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x77kg, 8x77kg, 8x77kg
    Summary

    Felt good all day then for some reason when it came to finishing work I just did not feel like going gym at all. Ended up being a pretty decent workout but definitely not as strong as I hoped. Was hoping to give 160kg a crack today but the first 155kg felt heavier than last week so just kept it at that and only managed 3 sets, the last set was definitely the best though. Noticed a lot of pain in my right forearm/elbow area after each set, like it would hurt to fully extend my arm afterwards. I think I might be putting the weight too far up my back on the left side so it's sort of unbalanced therefor putting my pressure on my right arm. I say this because when I've noticed the last couple times the red mark on my back from the bar goes much more further over towards my upper chest on my left side. Something I need to work on I think. Don't know if I start like that or maybe it slides forward during the ascend but like I said I'll keep an eye on it.

    So only 3 sets with 155kg, last week must of just been a good week because it definitely felt heavier this week but could also be the big drinking weekend haha. Dropped it down to 140kg and smashed a couple sets of 5, by smashed I mean they were fucking tough ha. Then after that I did some pause reps, 125kg isn't super heavy for pause reps but after all those sets they felt like it. Was pretty close to just going home after that to be honest, was pretty fucked and sweating up a storm but did my leg curls and leg extensions which were good but did feel heavy.
     
  13. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,470
    Likes Received:
    234
    17/11/17

    Morning Weight: 91.8kg

    Diet

    • 7:00AM: 2x slices white bread, 2x slices cheese, 15g ham, tomato sauce
    • 9:00AM: 2x slices white bread, 2x slices cheese, 15g ham, tomato sauce
    • 10:30AM: 1x granny smith apple
    • 12:15PM: 165g regular beef mince, 100g farfalle pasta, 165g bolognese sauce, diced tomatoes
    • 2:00PM: 50g Starburst berries
    • 2:30PM: 1 scoop Centurion Labz RAGE
    • 5:15PM: 165g regular beef mince, 80g four bean mix, taco seasoning, 275g cooked rice, 50g mild chunky salsa, 1x multivitamin, 5g fish oil, 5g creatine
    • 8:00PM: Dinner @ missus' family place, no idea what I'm eating..

    Macro (without 8PM meal)


    Calories: 2423
    Protein: 121g
    Carbs: 307g
    Fat: 80g


    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 25 mins
    • BB Flat Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 1x80kg, 5x90kg, 3x95kg, 5x100kg, 3x100kg, 5x100kg
    • Machine Seated One Arm Row: 8x31kg, 8x38.5kg, 8x38.5kg, 8x38.5kg
    • Straight Bar Tricep Pushdown: 10x24kg, 8x33kg, 8x40kg, 8x40kg, 8x40kg
    • DB Seated Side Raise: 10x10kg, 8x12kg, 8x14kg, 8x14kg, 8x14kg
    • Rope Hammer Curl: 10x15kg, 12x19kg, 12x19kg, 12x19kg
    Summary

    Left forearm wasn't feeling too good today, definitely did something to it yesterday or on OHP day. Felt a little better as the day went on, was a bit worried about doing bench but wasn't gonna stop me haha. Noticed it a little mainly on the first rep of each set but after that it wasn't too bad. Pretty stoked with bench though, honestly was worried about doing the first 100kg set because the 95kg felt a little heavy so I kinda thought I might fail to get 3 reps but fuck it felt strong and I managed to get 5. Next set my setup might of been a bit off because I only got 3 but the 3rd I got another 5. So yeah happy with that, my forearm definitely didn't enjoy it but fuck it I've got the weekend off to let that heal haha.

    Machine on arm rows were strong too, went a little heavier and was surprised how easy I got the first set and form for all sets wasn't that bad. Straight bar tricep pushdowns felt good too, usually 8 reps on 40kg is a bit tough but was solid today. Was a little worried about doing heavy side raises with my forearm but didn't affect it at all so got 3 solid sets of 8 with 14kg. Finished with rope hammer curls, did 12 reps today because just felt like it.

    Going to dinner at missus' family place tonight, not sure what we are having but will probably be plenty of meat so not too worried about protein being low atm. Back into it Monday!
     

Share this topic with friends