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:
    2,527
    Likes Received:
    281
    4/1/18

    Morning Weight: 91.8kg

    Diet

    • 7:00AM: Sausage, bacon & egg on a white roll, 1x hash brown
    • 10:00AM: 1x pink lady apple
    • 1:00PM: 200g regular/lean beef mince mix, 100g farfalle pasta, 200g bolognese sauce
    • 2:45PM: 1.5 scoops BLOW
    • 5:00PM: 200g regular/lean beef mince mix, 1/2 cup basmati rice (raw weight), taco & burrito seasoning, 50g mild chunky salsa, 60g Starburst jelly babies
    • 7:30PM: Tapas restaurant dinner - assorted shit!
    • 9:00PM: 5g fish oil, 5g creatine, 1x multivitamin

    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hr 30 mins
    • Leg Press: 12x120kg, 10x160kg, 6x200kg, 3x240kg, 1x280kg, 6x320kg, 6x340kg, 6x360kg, 6x340kg, 6x320kg
    • BB Sumo Deadlift: 6x60kg, 3x100kg, 1x120kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 5x140kg
    • Seated Leg Extension: 10x50kg, 8x59kg, 8x77kg, 8x77kg, 8x77kg
    • Standing Calf Raise: 10x80kg, 8x100kg, 8x120kg, 8x120kg, 8x80kg, 8x80kg

    Summary

    I've said it before, this is always the workout that I look forward to the least but ends up being probably the best of the week haha. Legs were super sore today already from my other leg day which was surprising since I only did 2 movements. Also left my pre workout at home today and was very tired so had to swing past home and get some before going gym, was pretty hard to not just stay home but I picked myself up and got to the gym. Started with leg press, I should really be starting with sumos but whatever. Leg press was really good though, did a pyramid then reverse pyramid back down for a total of 5x6. 6x360 was pretty tough, so was the 340kg back down set to be honest. Happy with it though, really wanna get back to 400kg!

    Sumos were really solid, worked my way up to 140kg and did the first 3 sets with only chalk. Added my belt for the last 2 sets and it felt 10x more solid, decided to try and push out 5 on the last set and got it but it was tough. Really happy with it though, really enjoying the movement so going to stick with it and try and get up to some serious weight. Seated leg extensions were good, couldn't go any heavier than 77kg today though. Was going to do seated leg curls but machine was out of order, oh well. Standing calf raises felt really good, sucks I couldn't get 3 sets with 120kg but the second set was really tough so dropped it back to 80kg for a couple more sets which were also pretty hard after what I had done already.

    That's it for the week, going out to dinner with missus tonight to some Tapas place so that will be good, bunch of little shit to eat ha. Back into it on Monday!
     
    Last edited: Jan 5, 2018
    DanOz likes this.
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,527
    Likes Received:
    281
    8/1/18

    Morning Weight: 93.1kg

    Diet

    • 11:45AM: 1 scoop BLOW, 45g gummi bears
    • 12:30AM: 30g gummi bears
    • 3:15PM: 2x grass fed beef patties, 2x Coles hamburger rolls, 2x Dairylea burger cheese slices, tomato sauce, mustard, 1x granny smith apple
    • 5:30PM: 220g chicken breast, 1/2 cup basmati rice (raw weight), four bean mix, mild chunky salsa, taco & burrito seasoning
    • 7:30PM: Thai food - Massaman beef & small boiled rice
    • 8:30PM: 1x Coles double choc chip muffin, 5g fish oil, 5g creatine, 1x multivitamin
    Macros (without 7:30PM meal)

    Calories: 2318
    Protein: 134g
    Carbs: 293g
    Fat: 58g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 40 mins
    • BB Flat Bench Press: 18x20kg, 10x50kg, 6x70kg, 3x80kg, 1x90kg, 5x100kg, 5x100kg, 5x100kg, 10x80kg, 10x80kg
    • BB Bicep Curl: 10x25kg, 6x35kg, 6x35kg, 6x35kg, 6x35kg
    • DB Seated Side Raise: 10x10kg, 8x14kg, 8x14kg, 8x14kg
    • Machine Seated One Arm Row: 10x21kg, 8x31kg, 8x41kg, 8x41kg, 8x41kg
    • Machine Incline Bench Press: 10x35kg, 10x45kg, 10x50kg, 10x50kg
    • Machine Lat Pulldown: 12x50kg, 12x50kg, 12x50kg, 12x50kg
    • Cable One Arm Tricep Pushdown: 12x6kg, 12x6kg, 12x6kg, 12x6kg

    Summary

    Really good workout today. Ate a lot of crap over the weekend, especially yesterday so weighed in a heavy today. Really wanted to try and get at least 3x5x100kg on flat bench, warmup/acclimation sets felt really solid so was feeling good. First set did feel heavy but I kept going and got the 3 sets. Next step is 5x5 then hopefully I can start upping it. Only a little bit of the bicep/shoulder pain today nowhere near as bad as the last couple weeks which is good. Everything else was really good except maybe bicep curls, decided to do them with the shorter curl bars and didn't realised the 40kg bar was missing so couldn't be bothered going and setting up the BB so just stuck to 35kg for 4 sets which wasn't very hard but really slowed down the tempo to make it feel a bit harder.

    Did a couple back movements today because I won't be able workout Thursday or Friday unfortunately. Got a funeral on Thursday after work and Friday I'm doing a double shift at work. Kinda sucks but some things are more important in life. Might try and get a workout in over the weekend to make up for it but we'll see how that goes haha.

    Very short window to get all my macros in today, had to do a few things this morning so didn't get to gym til like 1PM and still need to do my meal prep for the week. Missus is getting Thai for dinner so I figure I'll just get that too since it'll be a bit more calories, or maybe I'll get a pizza.. We'll see.
     
  4. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,527
    Likes Received:
    281
    No workout today :( Feel fluey as fuck, came on a bit last night before bed then today just felt shit. It's mainly just my head but do feel a bit drained in the body. Hopefully better tomorrow because like I said can't workout Thursday or Friday although I'm trying to get rid of the OT on Friday so that will be good if I can do that.
     
  5. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    207
    Likes Received:
    99
    Sorry to hear about the funeral mate, hope you're doing ok.
     
  6. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,527
    Likes Received:
    281
    Thanks bro, appreciate it. It's actually someone from my girlfriend's family but nonetheless it's never a happy thing.

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

    10/1/18

    Morning Weight: 93.3kg

    Diet

    • 7:00AM: 2x slices Coles white bread, 1x slice Bega cheese, 25g ham, tomato sauce
    • 9:30AM: 2x slices Coles white bread, 1x slice Bega cheese, 25g ham, tomato sauce
    • 11:30AM: 220g chicken breast, 1/2 cup basmati rice (raw weight), four bean mix, mild chunky salsa, taco & burrito seasoning
    • 2:00PM: 1x granny smith apple
    • 2:45PM: 1.5 scoops BLOW
    • 5:30PM: 2x grass fed beef patties, 2x Coles hamburger rolls, 2x Dairylea burger cheese slices, tomato sauce, mustard, 75g gummi bears
    • 8:30PM: 200g diced beef topside, 100g fusilli pasta, Maggi beef stroganoff mix, 60g sour cream
    • 9:30PM: 1x Coles double choc chip muffin, 5g fish oil, 5g creatine, 1x multivitamin
    Macros

    Calories: 3652
    Protein: 224g
    Carbs: 432g
    Fat: 101g


    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hr 40 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x130kg, 3x140kg, 3x145kg, 3x150kg, 3x140kg (pause reps), 3x140kg (pause reps)
    • BB Romanian Deadlift: 6x60kg, 3x80kg, 1x100kg, 5x120kg, 5x125kg, 5x130kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x77kg, 6x81kg, 6x86kg, 6x90kg, 6x90kg
    • Machine Standing Calf Raise: 10x40kg, 8x80kg, 6x120kg, 6x120kg, 6x120kg, 6x120kg

    Summary

    Still pretty sick today but convinced myself to go and do a leg workout and just do what I could. Pre workout really kicked me into gear so ended up being a really good workout but I'm fucking dead right now haha. It's definitely just a head cold, don't really have any muscle aches or anything you usually get from the flu. Ego got the better of me on squats of course, told myself to maybe just stick with like 140kg for sets of 5 but they were feeling better than I expected so pyramided up to a set of 3x150kg which was a bit harder than normal but solid. Dropped it back down to 140kg after that and wasn't really planning on doing pause reps but it just sort of turned into that. Only 2 sets but was super tough, not sure if I've done 140kg for pause reps before so it feels good.

    Going into the workout I said to myself just get some squats in then maybe do some machine work thinking I would be pretty dead, so Romanians wasn't really on the agenda but did them anyway. Ended up going bit heavier than last week but only 3x5, used my belt for the 130kg set and was pretty tough but happy with it. Leg extensions were strong too, felt like going a little heavier after the 8x77kg even though it felt a little heavy. Just kept adding weight and 90kg felt a little hard so just did that for another set and that was it. Seated leg curl machine still out of order which is annoying, so finished with some heavy calf raises.

    No workout tomorrow because of funeral but managed to drop my overtime on Friday afternoon so will be able to get another upper workout in.
     
    blindbodybuilder likes this.
  7. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

    Joined:
    Jul 30, 2016
    Messages:
    526
    Likes Received:
    143
    Got some good numbers in the squats man. Squats and deads in one session is brutal lol.
     
    Tom likes this.
  8. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,527
    Likes Received:
    281
    12/1/18

    Morning Weight: 92.5kg

    Diet

    • 7:00AM: 4x slices Coles white bread, 2x slice Bega cheese, 50g ham, tomato sauce
    • 11:30AM: 220g chicken breast, 1/2 cup basmati rice (raw weight), four bean mix, mild chunky salsa, taco & burrito seasoning
    • 2:00PM: 1x granny smith apple
    • 3:15PM: 1 scoop BLOW
    • 6:15PM: 200g diced beef topside, 100g fusilli pasta, Maggi beef stroganoff mix, 60g sour cream, 50g gummi bears
    • 7:30PM: 1x Snickers
    • 9:00PM: Homemade gnocchi bolognese, garlic bread
    • 10:30PM: 5g fish oil, 5g creatine, 1x multivitamin
    Macros (without 9:00PM meal)

    Calories: 2555
    Protein: 160g
    Carbs: 315g
    Fat: 64g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 40 mins
    • BB Overhead Press: 10x20kg, 8x40kg, 6x47.5kg, 3x55kg, 1x62.5kg, 6x70kg, 6x70kg, 6x70kg
    • Bent Bar Tricep Pushdown: 8x26kg, 3x35kg, 6x42kg, 6x44kg, 6x44kg, 6x44kg
    • Underhand Lat Pulldown: 10x52kg, 8x66kg, 6x79kg, 6x79kg, 6x79kg, 6x79kg
    • BB Incline Bench Press: 10x45kg, 8x60kg, 8x75kg, 8x75kg, 8x75kg
    • DB Alternating Hammer Curl: 10x14kg, 10x16kg, 10x16kg, 10x16kg
    • Cable One Arm Rear Delt Fly: 12x6kg, 12x6kg, 12x6kg, 12x6kg

    Summary

    Felt a lot better flu wise so was keen for a good workout. I felt like I've been a bit slack in the progression so I told myself since I hit sets of 5 with 70kg on OHP that I was going to try and hit 3x6 which I haven't done in a while now that I've been focusing more on 3-5 reps. Was pretty tough and wasn't sure I'd get the last set, only used wrist wraps first set then added my belt for the other 2. Arms were shaking quite a bit some reps, felt like I might fall over as well haha. Maybe I should be wearing flat shoes instead of Nike free runs. But yeah the very last rep was pretty hard and form probably wasn't perfect but I'm really happy I got the 3x6, I was stuck on 3x6x60kg for years so it feels good to finally be making some progress.

    Straight bar was being used so had to use the slightly bent bar for tricep pushdowns, definitely prefer the straight bar but managed to get 3 sets with the stack but it did feel a bit tough after the OHP. Underhand lat pulldowns felt really good, really felt them in my lower lats. Would probably only do 3 sets but really wanted to try get 4 and got it pretty nicely in the end. BB incline was good, was the thinner 15kg bar so little harder to get it all the way down to my chest each rep so 75kg sets were a bit harder. Was going to do rope hammer curls but all stations were being used, haven't done 10 rep DB in a while but felt alright. Finished with 12 reps rear delt flies which felt good.

    Back into it on Monday, weight was pretty high this week in the 92-93 range but probably due to only working out 3 times this week. Dropped down slightly this morning to 91.9kg but didn't really eat much of the homemade gnocchi for dinner.
     
    DanOz and Venkman like this.
  9. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,357
    Likes Received:
    543
    OHP is always a bitch to add weight to. Good job.

    And yeah I'd switch to a more stable shoe haha. Either flats or oly shoes if you want a heel.
     
    Tom likes this.
  10. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,527
    Likes Received:
    281
    Yeah definitely agree mate, couple injuries haven’t helped too. Probably won’t get much heavier for a while but not too bothered as long as form feels better each week!

    What about bare foot? Probably not the best but better than the free runs I guess.
     
  11. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,357
    Likes Received:
    543
    I guess it may be a better option than runners. If you don't need them for other exercises or cardio though, just use a pair of chucks or something like them.

    I prefer OHP in a heel so I wear my oly shoes when doing it.
     
    Tom likes this.
  12. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,527
    Likes Received:
    281
    15/1/18

    Morning Weight: 93.0kg

    Diet

    • 10:00AM: 1 scoop BLOW
    • 10:45AM: 40g Starburst snakes
    • 1:15PM: 200g diced beef topside, 100g fusilli pasta, Maggi beef stroganoff mix, 60g sour cream, 30g Starburst snakes
    • 4:30PM: 4x slices white bread, 2x slices cheese, 50g ham, tomato sauce, 2 scoops protein with water
    • 6:00PM: 1x granny smith apple, 1x PowerCrunch Bar
    • 8:30PM: TBA
    • 11:30PM: TBA, 5g fish oil, 5g creatine, 1x multivitamin

    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 30 mins
    • BB Flat Bench Press: 18x20kg, 10x50kg, 6x70kg, 3x80kg, 1x90kg, 5x100kg, 5x100kg, 5x100kg, 5x100kg, 5x80kg (pause reps), 5x80kg (pause reps)
    • BB Bicep Curl: 10x20kg, 6x30kg, 6x40kg, 6x40kg, 6x40kg
    • Machine Seated Shoulder Press: 8x35kg, 8x45kg, 8x45kg, 7x45kg
    • V-Bar Lat Pulldown: 8x52kg, 8x68.3kg, 8x68.3kg, 8x68.3kg
    • Machine Incline Bench Press: 10x40kg, 10x50kg, 10x50kg, 8x50kg
    • Cable One Arm Tricep Pushdown: 12x6kg, 12x6kg, 12x6kg

    Summary

    Not the best workout today but not the worst either. Felt the energy die off a bit towards the end on machine incline bench. Flat bench was alright but form felt a bit crappy, felt my arms were flaring out a bit too much. Managed to go 1 set better than last week, was thinking about going for the 5th but thought it wasn't worth it cause the form would probably be shit anyway. Progress is progress, I'll get the 5 sets next week hopefully then up the weight. Bicep curls still feeling really heavy, did them with the full size BB but just felt heavier than I expected. Was hoping to do 4 sets but 3 was it.

    Didn't get the 3x8 on machine shoulder press, felt pretty heavy and was lucky to get more than 1 set tbh. V-Bar lat pulldown wasn't too hard, could of probably tried a little heavier. Also missed the 3 sets on machine incline but 50kg is pretty heavy for sets of 10 for me, definitely progress though. Finished with one arm cable pushdowns which were a bit tougher than usual probably because I did them straight after high rep incline bench, felt good though.

    Haven't done any meal prep so today's food will be a bit random, had one meal left from last week's prep. Might have to buy something at work for dinner, KFC or Maccas most likely - haha. Squats and meal prep tomorrow!
     
    blindbodybuilder likes this.
  13. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,527
    Likes Received:
    281
    16/1/18

    Morning Weight: 92.7kg

    Diet

    • 11:00AM: 1x granny smith apple
    • 12:00PM: 1 scoop BLOW
    • 12:30PM: 40g Starburst snakes
    • 3:00PM: Dominos large deep pan Hawaiian pizza
    • 6:00PM: 200g lean/regular beef mince mix, four bean mix, taco & burrito seasoning, 4x tortillas, 50g mild chunky salsa
    • 9:00PM: TBA, 5g fish oil, 5g creatine, 1x multivitamin
    Macros (without 9PM meal)

    Calories: 2813
    Protein: 131g
    Carbs: 386g
    Fat: 83g


    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hr 25 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x130kg, 5x140kg, 5x145kg, 3x150kg, 3x150kg, 3x150kg
    • BB Sumo Deadlift: 6x60kg, 3x100kg, 1x120kg, 5x140kg, 5x140kg, 3x140kg, 3x140kg, 3x140kg

    Summary

    Squats and sumos in the same workout! I figured if I had the energy I would do sumos as well today then OHP workout tomorrow and rack pull workout Friday so sumos and rack pulls aren't day after each other. Squats were pretty good, wanted to try and hit 5 with 150kg but not today. Still better than last week so that's good. Don't know how I went from doing 10x3x150kg when doing the Ogus 753 program to barely being able to do 3 sets now haha. Guess when you're doing a program and you have a set goal it's a bit different, the sets of 140kg and 145kg took a bit out of me as well.

    Sumos were alright but definitely didn't feel as good as last time. Nevertheless I wanted to try and do some sets of 5 with 140kg. Managed to get 2 but they were pretty tough, last 3 sets were only 3 rep sets. Did feel better as I went on but still got somethings to work on. Gotta stick to my cues, loading lats, pushing the ground, opening hips properly etc.

    Haven't done meal prep yet and nothing in house to eat so got a pizza post workout! Gives me a good amount of macros in me considering it's so late in the day already. Not sure what I'll have for my last meal, need to get in a bit of protein though so I'll see.
     

Share this topic with friends