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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    Decided to be smart and have today off.. Elbow is still bothering me and I know if I go in it'll just make Friday's bench workout even harder and probably just make it worse. Tomorrow I'll do my second leg workout and just stick to machines. Hopefully by Friday it'll be feeling alright.

    Forgot to mention I also tweaked something in my right knee when doing sumos yesterday. Not really sure how, but the the front of my knee cap area is a little sore especially when I fully extend my leg. Hopefully be ok for leg workout tomorrow..
     
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  3. Tom

    Tom Well-Known Member

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    23/11/17

    Morning Weight: 92.4kg

    Diet

    • 8:30AM: 50g Kellogg's crunchy nut corn flakes, 200ml full cream milk
    • 10:30AM: 1 scoop Centurion Labz RAGE
    • 10:45AM: 45g Starburst snakes
    • 11:00AM: 1/2 scoop Centurion Labz RAGE
    • 1:30PM: 200g regular/lean beef mince mix, 50g four bean mix, taco seasoning, 4x tortillas, 50g mild chunky salsa, 45g Starburst snakes
    • 4:30PM: 250g chicken breast, 275g cooked basmati rice, mixed vegetables, honey soy & garlic stir fry sauce
    • 6:30PM: 1x granny smith apple, 200g strawberries
    • 8:30PM: TBA
    • 11:30PM: 5g fish oil, 5g creatine
    Macros (without 8:30PM meal)

    Calories: 2740
    Protein: 147g
    Carbs: 359g
    Fat: 79g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 25 mins
    • BB Flat Bench Press: 12x20kg, 8x50kg, 6x60kg, 3x75kg, 1x90kg, 5x100kg, 3x105kg, 3x105kg, 3x105kg, 6x90kg, 6x90kg, 6x90kg
    • Machine Seated One Arm Row: 8x31kg, 6x36kg, 6x41kg, 6x41kg, 6x41kg
    • DB Seated Side Raise: 10x10kg, 8x12kg, 8x14kg, 8x14kg, 8x14kg
    • DB Alternating Hammer Curl: 8x14kg, 8x18kg, 8x18kg, 8x18kg
    • Rope Tricep Pushdown: 10x19kg, 8x26kg, 8x26kg, 8x26kg, 10x19kg, 10x19kg
    Summary

    So my elbow was feeling better than my knee this morning so decided to do my upper day instead of lower. Actually woke up and my left knee was the one bothering me the most, the problem I mentioned yesterday was my right knee last night so that was a little weird. Elbow still wasn't 100% but pain was only really noticeable when I moved it in certain ways so I was confident it wouldn't hinder my workout and I was right, the only pain I felt during the workout was my left bicep was a bit sore after benching.

    So today I did bench a little differently, I started my working sets with 100kg because I've been a bit conservative lately and starting with like 90-95kg and working up to the 100kg sets but figured since it was so strong last week I'd just jump straight into it. Was a little worried but smashed 5 good reps with 100kg so thought fuck it, not gonna just sit on 100kg like I would usually do because it feels comfortable so went to 105kg for a solid 3x3. After that I dropped it back to 90kg planning on doing a couple sets of 5 maybe but ended up pumping out a 3x6. So a bit of volume overall but it felt really good. Not long a go 3x6x90kg was about my max so to do it as back off sets felt good. After like 7 years of lifting I'm finally making progress on my flat bench haha.

    Decided not to do heavy BB curls because of my elbow, might give them a rest for a couple weeks anyway and try some new movements and mix it up a bit. Seated one arm rows were good, went a bit heavier on them as well. Was solid but did feel a little heavier than I would of liked. DB side raises were good, hit 3x8x14kg the last few weeks now so might try and get a set or 2 with 16kg next week. Hammer curls were solid, didn't affect my elbow at all which is good. Finished with rope tricep pushdowns which I haven't done in a very long time, a lot weaker on them though compared to straight bar haha. Wasn't expecting the first 26kg set to feel as heavy as it did so just did 3 sets with that, then dropped it back down to 19kg for a couple more sets of 10. Definitely felt the 10 rep sets more so might just start alternating between these and one arm pushdowns as my 10-12 rep tricep movement.

    Weighed in very heavy this morning, had the day off gym yesterday and ended up getting maccas for dinner with my dad. So not surprised at all haha. Had a good pump at the gym because of it though, felt very solid indeed ha. I usually weigh myself while working out every now and then and I'm usually around 93.8-94kg but today I was 95kg while working out so yeah.

    Currently at work and I brought the wrong container of food for dinner, instead of bringing my spaghetti bolognese I brought a container of burrito mince haha. So might end up buying something later, only thing around here is maccas and KFC though.. If I'm not super hungry I might just eat the burrito mince by itself and have some carbs when I get home.

    Gotta say I kinda liked having a day off during the week, might even change to a 4 day split for a while and see how it goes. That Ogus 753 program is a 4 day split anyway. Second leg day tomorrow. If I do change to 4 day split I'll probably do something like:

    Monday - Upper (OHP)
    Tuesday - Lower (Squat)
    Wednesday - OFF
    Thursday - Upper (Bench)
    Friday - Lower (Deadlift)


    Will just mean no dedicated back focus day so will have to do 1-2 each upper day instead.

    Anyway, back to work.. zzzz
     
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  4. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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  5. Tom

    Tom Well-Known Member

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    Haha damn man, didn't expect that to me what happened! That sucks though. I've never used a preacher curl before, our gym has one though so might give it a go sometime - but I won't go to failure :p:p:p

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

    24/11/17


    Morning Weight: 92.2kg

    Diet

    • 9:30AM: 1 scoop WPI, 125g banana, 100g frozen berries, water
    • 10:30AM: 3/4 scoop Centurion Labz RAGE
    • 11:15AM: 1/2 scoop Centurion Labz RAGE
    • 1:30PM: 200g regular/lean beef mince mix, 50g four bean mix, taco seasoning, 4x tortillas, 50g mild chunky salsa, 45g Starburst snakes
    • 4:30PM: 250g chicken breast, 275g cooked basmati rice, mixed vegetables, honey soy & garlic stir fry sauce
    • 6:00PM: 1x granny smith apple
    • 8:30PM: 200g regular/lean beef mince mix, 100g angel hair spaghetti, 200g Bolognese sauce
    • 11:30PM: TBA, 5g fish oil, 5g creatine
    Macros (without 11:30PM meal)

    Calories: 3032
    Protein: 214g
    Carbs: 336g
    Fat: 93g


    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hr 15 mins
    • Leg Press: 10x120kg, 6x160kg, 6x200kg, 3x240kg, 1x280kg, 6x320kg, 6x340kg, 6x360kg, 6x320kg
    • Seated Leg Extension: 12x50kg, 10x63kg, 8x77kg, 8x81kg, 8x81kg
    • Seated Leg Curl: 10x32kg, 8x41kg, 8x54kg, 8x54kg, 8x54kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 6x120kg, 6x140kg, 6x160kg, 6x120kg, 6x120kg

    Summary

    Really gotta stop procrastinating so much at home before going gym, had fuck all time today. Managed to get all my lifts in but definitely would of done 1-2 extra sets on each one if I had more time. Anyway leg press felt pretty good, wanted to stick with the theme of the week and go a bit heavier today so pyramided up to a set of 360kg which was pretty tough but solid. Dropped it back to 320kg for an extra set, if I had more time I would of probably done 2-3 sets with it. Leg extensions were pretty good, wanted to try and do 77/81/86 but first set of 81kg felt heavier than I expected so just stuck with that for the 3rd set. Leg curls were pretty solid too, thought 54kg might be a little heavy but wasn't too bad. Finished with calf raises and went pretty heavy, first time doing 160kg - definitely felt heavy but form was good no bouncing, came to a compelte stop at the top and paused at bottom for 1-2 seconds.

    That'll probably be it for the week, I could go tomorrow for another upper day because missus is away down the coast so won't have anything to do other than play video games but I'm thinking I should just give my elbow some more rest because it's still feeling pretty crappy.


    Good news is I managed to stay in the 92's for most of the week. Pizza and maccas probably helped a lot though.. ;);)

     
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  6. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Haha yea not recommended unless you want a full week off work! Solid leg press man. I have legs tomorrow. Will try and load the press to 280kg for the first time in a long while.

    Pizza night here mate, Marinara with half loaded with pepperoni for some good old fashion fat. Our local pizza guy knows the drill and will make this to perfection! ;)


     
  7. Tom

    Tom Well-Known Member

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    Week off work doesn't sound bad but theres less painful ways to get that haha.

    Cheers man, hopefully get back to 400kg soon but my gut is starting to make it a little harder

    Maaaan I'm at work and have my spaghetti Bolognese here to eat but I'm very close to just going to KFC.. Someone I work with got some popcorn chicken and I made the mistake of having one and now it's all I want hahaha
     
  8. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Haha bad mistake. You're history. :) KFC here we go!
     
  9. Tom

    Tom Well-Known Member

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    Haha believe it or not but I stayed strong and ate my spaghetti bolognese.. My gut is already feeling bigger, don't need to add some KFC to it when I already had maccas and pizza this week already haha.
     
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  10. Tom

    Tom Well-Known Member

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    So long story short had a really shit weekend, got a bad tooth that needs root canal that was bothering me all weekend. Probably had 7-8 hours sleep over 3 nights before I could get to the dentist yesterday. Sleep pattern is fucked at the moment, got about 4-5 hours last night so felt like absolute shit today so didn't bother going gym today either.

    Taking it day by day right now until I'm feeling normal again, see how I go tonight and if I feel alright tomorrow I'll get back into it. If not, I don't mind having a week off because my elbow is still a little funny and it might be best thing for it to have a little rest anyway.
     
  11. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Mate that's no good tooth aches are the worst, hope it comes good quickly man.
     
  12. Tom

    Tom Well-Known Member

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    Cheers man yeah it's definitely one of the worst things you can experience when it's really bad I reckon haha. All those years of neglecting my teeth as a kid/teenager is catching up to me :( This is my second root canal believe it or not haha. Gonna cost me around $4000 all up. Life sucks!
     
  13. Venkman

    Venkman Well-Known Member

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    Oh man, that sucks re teeth. Know how you feel. I've had two root canals as well.

    Before I had the first one, I had a bag of crushed up panadol I kept rubbing on my gums at work. Must have looked like a massive junkie haha.
     
  14. Tom

    Tom Well-Known Member

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    Yeah it sucks hey. Tooth aches definitely one of the worst pains in the world when its bad.

    Haha fuck that would of looked pretty dodgy.. This one got pretty bad at one point, the only way I could stop it was to drink cold water and like hold it in my mouth on the side the tooth was. Dentist later told me that that was really bad for the tooth haha.
     
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  15. Tom

    Tom Well-Known Member

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    Almost went to gym Friday but had a pretty rough day at work so didn't bother. Hopefully the full week off will do me good. Body in general is feeling good, just a bit smaller from not lifting haha. Keen to get back into it Monday, might even start off with some squats depending how I'm feeling.

    Probably do the 4 day split from now on having Wednesday's off and see how it goes. In the past I didn't like having a day off because it sort of made my focus drop off if that makes sense, so I'll see what happens this time.
     
  16. Tom

    Tom Well-Known Member

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    4/12/17

    Morning Weight: 90.5kg

    Diet

    • 9:00AM: 1x granny smith apple
    • 10:00AM: 1 scoop Centurion Labz RAGE
    • 10:30AM: 40g Sour Patch Kids
    • 1:00PM: 200g regular/lean beef mince mix, four bean mix, taco seasoning, 1/2 cup basmati rice (raw weight), 50g chunky salsa, 40g Sour Patch Kids
    • 4:00PM: 200g regular/lean beef mince mix, 200g bolognese sauce, angel hair spaghetti
    • 7:30PM: 4x slices white bread, 2x slices cheese, tomato sauce, 120g banana
    • 11:30PM: TBA, 5g fish oil, 5g creatine
    Macros (without 11:30PM meal)

    Calories: 2659
    Protein: 131g
    Carbs: 359g
    Fat: 82g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 25 mins
    • BB Flat Bench Press: 15x20kg, 8x50kg, 6x60kg, 3x70kg, 2x80kg, 1x90kg, 5x100kg, 3x100kg, 3x100kg, 3x100kg, 3x100kg
    • Machine Seated One Arm Row: 8x31kg, 6x36kg, 6x38.5kg, 6x38.5kg, 6x38.5kg
    • DB Seated Side Raise: 10x10kg, 8x12kg, 8x14kg, 8x14kg, 8x14kg
    • BB Bicep Curl: 8x20kg, 8x30kg, 8x30kg, 8x30kg
    • Machine Incline Bench Press: 10x35kg, 8x45kg, 8x50kg, 8x50kg
    • Rope Tricep Pushdown: 10x15kg, 10x19kg, 10x19kg, 10x19kg
    Summary

    Back into it! Was hoping the week off would give me a bit of a boost in terms of strength but actually felt a little weaker. Weighed in very low as well, I probably under-ate a little during the week off probably because my appetite wasn't as good without any workouts. Bit annoying but hey it's better than putting on a whole bunch of unwanted fat right. Anyway bench wasn't too bad, I wanted to try and hit 5x100kg and I got it but definitely wasn't as easy as the past few weeks, decided to just do sets of 3 after that and get 5 sets all up. Happy with it but like I said definitely not as solid.

    Machine one arm rows were pretty solid, not as heavy as last time as well but still felt good. Side raises not too bad, after last time I said I would give 16kg a go but today wasn't the day for that so will give it another week or two. Did some 8 rep bicep curls next, 30kg isn't super heavy but I've said in the past these usually affect my right wrist problem the most but today they felt fine so maybe the week off did it some good too. Machine incline was pretty solid, little lighter too though. Finished with rope tricep pushdowns, didn't feel them as much as last time but probably because of doing them straight after the machine incline.

    Had to do my meal prep this morning but didn't get all of it done, got 2/3 meals done gotta do my chicken meal tomorrow. Bit low on protein because of this, chicken meal is usually my highest protein meal. Was going to get Subway after gym but went there and the bloody place has shut down haha. Didn't have time to stop anywhere so just eating what I have prepared then will figure something out later.
     
  17. Tom

    Tom Well-Known Member

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    5/12/17

    Morning Weight: 90.2kg

    Diet

    • 9:00AM: 1x granny smith apple
    • 10:15AM: 3/4 scoop Centurion Labz RAGE
    • 10:45AM: 42.5g Sour Patch Kids
    • 11:00AM: 1/4 scoop Centurion Labz RAGE
    • 1:00PM: 200g regular/lean beef mince mix, four bean mix, taco seasoning, 1/2 cup basmati rice (raw weight), 50g chunky salsa, 42.5g Sour Patch Kids
    • 4:00PM: 250g chicken breast, 100g penne pasta, mushrooms, spinach, light thickened cream, Vegeta seasoning
    • 6:00PM: 120g banana
    • 8:30PM: 200g regular/lean beef mince mix, 200g bolognese sauce, angel hair spaghetti
    • 11:30PM: 3x slices white bread, 3x slices cheese, tomato sauce, 5g fish oil, 5g creatine
    Macros

    Calories: 3436
    Protein: 205g
    Carbs: 426g
    Fat: 107g


    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hr 20 mins
    • BB Squat: 10x20kg, 6x60kg, 6x80kg, 3x100kg, 2x120kg, 1x130kg, 3x140kg, 3x145kg, 3x150kg, 5x140kg, 5x140kg
    • BB Romanian Deadlift: 6x60kg, 3x80kg, 5x100kg, 5x110kg, 5x120kg
    • Seated Leg Extension: 12x50kg, 8x63kg, 8x77kg, 8x77kg, 8x77kg

    Summary

    Not too bad of a workout. Weighed in lighter today which surprised me, ended up having maccas last night so was expecting to go up a little. Squats were pretty good, went a little conservative because I knew it would feel a bit heavier than usual like bench yesterday. Pyramided up to a set of 150kg which was pretty solid. Elbow pain came back while doing these heavy sets so it's definitely squats that is causing it. Wasn't as bad as before but definitely going to try and focus on fixing it next week, think I must shift the weight to my left side too much. The bar feels fine on my back when I unrack but I think coming out of the hole is where it's happening, my right side is probably more dominant and pushes the weight over slightly. Something to work on anyway. Dropped it back to 140kg thinking of doing 3 reps as well but pushed out 5 for each which I'm happy with.

    First time doing Romanians in a while, figured if I'm doing sumos on Friday then my other hamstring movement will probably be seated hamstring curls so had to do something different today. Pyramided up a set of 120kg which felt pretty solid, probably could of done 2-3 sets with that but got to the gym late and didn't have a whole lot of time. Finished with leg extensions, not super heavy but felt good.

    Did my other meal prep this morning so macros are looking better for the day, probably try and get some more carbs in though. Usually steal some sort of snack from the planes at work while I'm working :p:p Off day tomorrow, feels pretty good to be having a day off during the week. If I was doing a Monday-Friday job I'd probably do a 2 on 1 off split and go on weekends but some weekends it's just almost impossible for me to go like this weekend I'm doing 6AM-11PM Saturday then 2:30PM-11PM Sunday so the only time I could go is Sunday morning but that time is usually spent with the missus.
     
  18. Tom

    Tom Well-Known Member

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    5/12/17

    Morning Weight: 91.5kg

    Diet

    • 9:30AM: 1x granny smith apple
    • 10:30AM: 3/4 scoop Centurion Labz RAGE
    • 11:15AM: 1/4 scoop Centurion Labz RAGE
    • 11:30AM: 42.5g Sour Patch Kids
    • 3:00PM: 200g regular/lean beef mince mix, four bean mix, taco seasoning, 1/2 cup basmati rice (raw weight), 50g chunky salsa, 42.5g Sour Patch Kids
    • 5:30PM: 250g chicken breast, 100g penne pasta, mushrooms, spinach, light thickened cream, Vegeta seasoning, 120g banana
    • 8:00PM: 200g regular/lean beef mince mix, 200g bolognese sauce, angel hair spaghetti
    • 10:00PM: TBA, 5g fish oil, 5g creatine
    Macros (without 10PM meal)

    Calories: 2974
    Protein: 183g
    Carbs: 382g
    Fat: 87g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 55 mins
    • BB Overhead Press: 10x20kg, 8x35kg, 6x42.5kg, 3x50kg, 1x57.5kg, 5x65kg, 3x67.5kg, 3x70kg, 3x70kg, 5x70kg
    • V-Bar Lat Pulldown: 10x45kg, 8x59kg, 6x73kg, 6x79kg, 6x79kg, 6x79kg
    • BB Incline Bench Press: 10x50kg, 8x70kg, 8x75kg, 6x80kg
    • Cable One Arm Rear Delt Fly: 8x6kg, 8x8kg, 8x8kg, 8x8kg
    • Bent Bar Tricep Pushdown: 10x24kg, 8x33kg, 8x40kg, 8x40kg, 7x40kg
    • Rope Hammer Curl: 10x17kg, 10x21.5kg, 10x21.5kg, 10x21.5kg
    • Machine Flat Bench Press: (neutral): 12x80kg, 10x100kg, 10x100kg, 8x80kg
    • Machine Seated One Arm Row (pronated): 10x31kg, 10x31kg, 10x31kg

    Summary

    Huge workout today, day off work so no excuse really. Plus the fact I'm only doing 2 upper days now means I have to try and fit in a 1-2 more exercises each workout now. OHP today and already planned on going heavy for 3-5 reps but wasn't sure how heavy I would be able to go. Decided to start off with 65kg and work my way up, was only planning on doing 3 reps with it but felt good so pushed out 5. Small increase to 67.5kg but with OHP I always feel the increases more, got 3 reps pretty nicely so decided to give 70kg a go and decide whether to do a few sets with it if it felt good and if it felt bad just one and maybe drop it back down. Felt good, used my belt for these sets, didn't use my wrist wraps though for any sets which is good - didn't really feel like I needed them. Ended up doing 3 sets with 70kg and they felt really solid, last set I decided to push myself and managed to get 5 reps which I'm stoked with.

    V-Bar lat pulldowns were decent, the 79kg sets felt pretty heavy though and the last 1-2 reps of each set were pretty tough. I probably should of done these for 8 rep sets because I already did a 6 rep movement on Monday but oh well. BB incline next and was a little disappointed, decided to just pyramided 70/75/80 but couldn't get the 8 reps on the 80kg even though I've been smashing 3-4 sets with it before my break. Might of been the fact I was using the 15kg bar which is a little thinner meaning going down to the chest is a little harder but I should really be getting 8 there. One arm rear delt flies were pretty standard, did a feel a little harder though.

    Couldn't find a straight bar so did the slightly bent bar for tricep pushdowns, weren't too bad but couldn't get the last rep on the last set. Rope hammer curls were pretty solid and felt good. Usually would end it there but hadn't done a 10 rep chest or back movement so hit some neutral machine flat bench, probably should of just stuck with 80kg sets for these because 100kg felt pretty heavy. Did the machine seated one arm rows again but this time I did pronated grip, I usually do them neutral grip like on Monday. Was going to try and do both arms at once but I'm just so uncoordinated it felt like shit after like 2-3 reps haha. So switched to one arm and it felt pretty good.

    Weight jumped up a little, mainly because I ate my usual food yesterday then got home from work and my brother was going to maccas and offered to get me something and how could I say no haha. Probably drop back down tomorrow haha. Gotta try get all my macros in in like a 7-8 hr window now, the price of just having an apple for breakfast and doing a 2 hr workout haha.
     
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  19. Tom

    Tom Well-Known Member

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    Didn't end up doing a workout on Friday, bit disappointed in myself. New pub opened up down the road and mates went to check it out, didn't have any beers but had a fried chicken burger which wasn't a good choice. Somehow went from having something light before the gym to having a big dirty burger and chips haha. After that I just sat at home and had no motivation so didn't bother. Couldn't get in over the weekend as well, 17 hr shift Saturday then back Sunday afternoon.

    Anyway that's last week, this week is a new week. Was going to kick it off with squats since the workout I missed was my second leg day but been running around all morning and it's a hot as fuck day today so not really in the mood for squats now. Gonna do my bench upper body day and see how I go, contemplating whether to try and hit a heavy single with 110-115kg or just be conservative and maybe go for 3-5x5 with 100kg. I guess we will see how I'm feeling when I get there, just got some more Blow pre workout which usually gets me pretty keen for some heavy lifting haha.
     
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  20. Tom

    Tom Well-Known Member

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    11/12/17

    Morning Weight: ???

    Diet

    • 10:30AM: 2x Woolworths bakery cheese & bacon rolls
    • 11:30AM: 1 scoop BLOW
    • 11:45AM: 25g Sour Patch Kids
    • 3:30PM: 2x grass fed beef patties, 2x Woolworths round rolls, 2x slices cheese, lettuce, tomato sauce, 120g banana
    • 6:00PM: 260g chicken breast, 1/2 cup basmati rice (raw weight), taco seasoning, four bean mix, medium chunky salsa, 1x granny smith apple
    • 8:30M 200g regular/lean beef mince mix, 200g bolognese sauce, 100g farfalle pasta, 25g sour patch kids, 5g fish oil, 5g creatine
    Macros

    Calories: 3488
    Protein: 225g
    Carbs: 428g
    Fat: 94g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 30 mins
    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg
    • BB Flat Bench Press: 6x60kg, 3x80kg, 1x90kg, 3x100kg, 3x105kg, 3x100kg, 3x100kg, 3x100kg, 8x80kg, 8x80kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x35kg, 5x40kg, 5x42.5kg, 5x42.5kg
    • Machine Incline Bench Press: 6x45kg, 6x55kg, 6x60kg, 6x65kg
    • V-Bar Lat Pulldown: 8x52kg, 8x66kg, 8x68.3kg, 8x70.6kg
    • DB Seated Side Raise: 8x12kg, 8x14kg, 8x14kg, 8x14kg
    • BB Seated French Press: 10x30kg, 10x30kg, 10x30kg

    Summary

    Decent workout, bit disappointed in flat bench though. When I got to gym both the benches were being used so I started doing some OHP and was planning on just doing it one of the benches wasn't free but got one after a few sets which is good. Flat bench just felt a little heavier today, was hoping to hit 5x100kg but it felt heavy, still bumped it up to 105kg and got 3 as well but it was super tough and probably closest I've been to failure in a while. Dropped it back to 100kg because I didn't want to get stuck under the bar trying to feed my ego haha. 3x3 with that 100kg which felt pretty good, then dropped to 80kg for some back off sets of 8 which was good.

    Bicep curls felt really good, not sure why I decided to only do 5 reps but I wanted to go a little heavier. Machine incline was decent but 65kg set was pretty tough. V-Bar pulldowns felt good, not super heavy on these. DB side raises were solid, might give 16kg a crack next week finally. Did some BB french press today for first time in a while, need to try and do at least one overhead movement from now on. Was going to do another back movement for 10 rep sets but was pretty buggered and was getting late and still had my meal prep to do so just finished there.
     
  21. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
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    12/12/17

    Morning Weight: ???

    Diet

    • 7:00AM: 4x slices Tip Top white bread, 2x slices cheese, 50g ham, tomato sauce
    • 10:00AM: 1x granny smith apple
    • 11:30AM: 260g chicken breast, 1/2 cup basmati rice (raw weight), taco seasoning, four bean mix, medium chunky salsa
    • 2:30PM: 1.5 scoops BLOW
    • 5:00PM: 200g regular/lean beef mince mix, 200g bolognese sauce, 100g farfalle pasta, 120g banana
    • 8:00PM: 2x grass fed beef patties, 2x Woolworths round rolls, 2x slices cheese, lettuce, tomato sauce, 50g Sour Patch Kids, 5g fish oil, 5g creatine
    Macros

    Calories: 3481
    Protein: 231g
    Carbs: 419g
    Fat: 91g


    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hr 20 mins
    • BB Squat: 10x20kg, 6x60kg, 6x80kg, 3x100kg, 2x120kg, 1x132.5kg, 3x145kg, 3x150kg, 3x155kg, 3x155kg, 5x140kg, 3x125kg (pause reps), 3x125kg (pause reps), 3x125kg (pause reps)
    • Seated Leg Curl: 10x36kg, 8x45kg, 6x54kg, 6x54kg, 6x54kg, 6x54kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x77kg, 8x81kg, 8x81kg

    Summary

    Really happy with that workout. Pre workout didn't hit me as hard as I thought it would going into the workout but ended up having that perfect amount of energy. Was a hot day so was sweating up a storm not far into the warmup sets for squats haha. Anyway wasn't really sure how strong I was going to be today, ended up eating less than what I wrote down yesterday, hunger after my workout was just non existent so only ate my chicken/rice meal and not my spaghetti bolognese. Seem to always end up doing sets of 3, really like it tbh. Started at 145kg thinking if it felt a little heavy I'd just stick with that for 3-5 sets but it felt really strong, 150kg was tough but stronger than I thought too. 155kg sets were a lot harder but I'm really happy with the form especially the depth, was pretty much ATG on every rep. Was going to try get 3 sets with it but the second set felt a little harder than the first and decided to just stop there. Dropped it back to 140kg for a set of 5, not sure why because I knew I wanted to do some pause rep sets. Pause rep sets were really solid, 125kg isn't super heavy for them though but really happy with them. Each rep was like a good 3 second pause I reckon.

    Didn't do Romanians today mainly because I didn't have my flat shoes and my socks were wet and smelly from work so didn't want to get funny looks haha. Seated leg curls were good though, solid 4x6x54kg. Was going to drop it down for some volume but was getting pretty tired. Seated leg extensions were bit stronger today, finally adding a little more weight again. 81kg did feel heavy but sets were solid.

    Completely forgot to weigh myself last 2 days, might be a good thing anyway. Probably pretty light today because I under-ate yesterday. Will see what I'm at tomorrow though. Decided I'll go gym tomorrow for my second upper day and have Thursday off instead since it's meant to be like 38 degrees haha.
     
    blindbodybuilder likes this.

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