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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    12/2/18

    Morning Weight: 94.2kg

    Diet

    • 10:15AM: 1 scoop Spazmatic
    • 1:30PM: 4x slices white bread, 4x slices cheese, 60g ham, tomato sauce + 120g banana, 1 serving Bulk Nutrients MuscleFood 101, 100g frozen mixed berries, 70g frozen pineapple chunks, water
    • 4:30PM: 200g regular/extra lean beef mince mix, taco seasoning, four bean mix, 160g Natural Confectionary Co. lollies
    • 6:00PM: 1x granny smith apple
    • 8:30PM: 200g regular/extra lean beef mince, lasagne sheets, Bolognese sauce, béchamel sauce, carrot, zucchini, grated cheese
    • 11:30PM: Pork mince stir fry with vegetables & microwave rice packet, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without 11:30PM meal)

    Calories: 3023
    Protein: 177g
    Carbs: 330g
    Fat: 109g

    Workout

    Energy Level: Medium
    Routine: Push Strength

    Duration: 1 hr 30 mins
    • BB Flat Bench Press: 15x20kg, 10x60kg, 6x70kg, 3x80kg, 1x90kg, 3x100kg, 3x100kg, 3x100kg, 3x100kg, 3x100kg
    • BB Overhead Press: 10x20kg, 8x37.5kg, 6x45kg, 3x52.5kg, 1x60kg, 5x67.5kg, 5x67.5kg, 5x67.5kg
    • Straight Bar Tricep Extension: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 6x46.5kg
    • Machine Incline Bench Press: 8x45kg, 8x55kg, 8x55kg, 8x55kg
    • DB Seated Side Raise: 8x12kg, 8x16kg, 8x16kg, 8x16kg
    Summary

    Diet yesterday was fairly rubbish, hardly any food but it was all takeaway so probably had a billion calories just from fat haha. Explains why I was so heavy this morning. Didn't have much of an appetite in the morning so didn't bother eating anything and just hoped the pizza and pasta I had for dinner would get me through the workout which it seemed to do haha. My hamstring is still giving me trouble so I'll be going to the doctor tomorrow then maybe a physio as well. So this week's split will be all upper body again, push strength today, pull strength tomorrow, off Wednesday then hyper push Thursday and hyper pull Friday. Hopefully I'll find out what's wrong with my hamstring and what I have to do to fix it, maybe they will tell me to not workout at all, who knows.

    Anyway today's workout was pretty solid. Haven't done a heavy push workout in a while with both flat bench and OHP, was kinda weird but good. When I do this actual split from now on I'm going to switch what I do 5x3 each week, so one week will be bench then next OHP etc. So today was bench 5x3 and decided to just go a little conservative and do 100kg sets. I've done 100kg for 4x5 in the past but didn't want to get too ahead of myself anyway. Felt pretty good, wasn't any real grinder reps but form could of been a bit better.

    OHP was really solid, I'm really loving this new approach with the thumbless grip and starting each rep at the bottom. It feels a lot better and way more controlled. I did them with my shoes on today because I just forgot and it wasn't even that bad, but will do them in socks next time as I think it does help. Was thinking of just doing 65kg sets even though I did 5x5 with it last week but that wasn't after heavy benching so I was a little worried 67.5kg sets might be a bit too hard, it was definitely harder but I got the 3 sets so I'm happy.

    Straight bar pushdowns weren't as strong as last week, I knew they would be a bit weaker after the heavy bench and OHP so I just planned on doing 46.5kg sets but they were tough. Might also be because I used a different bar than normal, usually I use a thinner one but had to use a thicker one today because couldn't find the other one. Definitely makes it harder as I can't wrap my fingers around it as comfortably. Wasn't sure whether to do BB incline or machine but decided machine, think I'm going to start my hyper day off with 10-12 rep sets of BB incline just so there's a bit of free weight stuff in there. Finished with DB side raises and gave 3 sets of 16kg a go, got it but was definitely harder than I expected. Was going to do another tricep exercise like machine tricep dips but the machine was being used and was out of time anyway as I had to go to work.

    So yeah good start to the week, just wish I was doing my heavy leg day tomorrow. Hopefully actually find out whats wrong with my hamstring tomorrow. Having some homemade pork stir fry my missus is making for dinner so not sure on the macros but pretty sure it will be just mainly protein and carbs which should finish off my macros nicely.
     
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  3. Tom

    Tom Well-Known Member

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    Quick plan for new split when my hamstring is feeling better.. Might change a couple things just made this quickly .

    Lower strength day is pretty basic. Was thinking of maybe adding leg press to this day but I think I would rather put all my effort into squats and sumos so maybe I will do more sets not sure.
     
  4. Tom

    Tom Well-Known Member

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    13/2/18

    Morning Weight: 93.8kg

    Diet

    • 10:30AM: 1 scoop Spazmatic
    • 11:15AM: 1/2 scoop Spazmatic
    • 1:45PM: 2x grass fed beef hamburger patties, 2x Tip Top hamburger rolls, 2x Kraft cheese slices, lettuce, tomato, tomato sauce, mustard, 1x granny smith apple
    • 4:00PM: 1x blueberry muffin Quest bar, 330ml Raw C protein & cacao coconut water, 90g Natural Confectionary Co lollies
    • 5:30PM: 5x Mr Chen's shanghai soup dumplings
    • 7:30PM: Homemade salmon & chinese coleslaw
    • 10:30PM: 4x slices white bread, 4x Bega cheese slices, tomato sauce, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without 7:30PM meal)

    Calories: 2578
    Protein: 145g
    Carbs: 318g
    Fat: 84g

    Workout

    Energy Level: Medium
    Routine: Pull Strength

    Duration: 1 hr 20 mins
    • Underhand Lat Pulldown: 10x39kg, 6x52kg, 3x66kg, 1x79kg, 6x83.6kg, 6x86kg, 6x86kg, 6x86kg
    • BB Bicep Curl: 10x25kg, 6x32.5kg, 6x40kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • Machine Seated One Arm Row: 8x31kg, 6x41kg, 6x46kg, 6x46kg, 6x46kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x10kg, 8x8kg
    • Rope Hammer Curl: 10x18kg, 8x24kg, 8x24kg, 8x24kg
    • Machine Seated Lat Pulldown: 8x50kg, 8x63kg, 8x63kg, 8x63kg
    Summary

    Ok so first off I went to the doctor about my hamstring and he pretty much said don't waste your time with physio or anything like that, the only thing that I can do is wait for it to fix itself. Basically just told me to take Voltaren and not do any lower body exercises until it's better. Which obviously really sucks. I don't know if he's just crazy or he's actually right haha because he just kept saying there's nothing you can do just try and work around it in terms of work etc and just let it heal. He's probably right but it just really sucks that I can't do anything about it.

    Anyway workout today was alright. Felt like absolute shit this morning, stayed up late last night and ended up getting like 7-8 hours sleep but it was pretty broken up since I was sleeping in until like 9-9:30AM and missus was up doing stuff from 5:30AM which kept waking me up. So yeah had no appetite this morning but had a big meal late last night before bed so wasn't too worried about being too fasted. Like I said the workout was alright, just felt a bit shit and even 1.5 scoops pre workout didn't do much. Weights I lifted were pretty good though, heavier on most things than last week which is the main thing. Won't go into much detail.

    Only thing I will say is I should not of done that 10kg rear delt flies set because I think I've now pulled something in my right upper back/neck/trap area which I've done many times in the past. I felt it a little when I was doing that set but didn't really feel anything until about an hour a go. Was doing some cardio in bed with the missus (giggity) and think that's when I did the damage haha. First I couldn't really turn my head to the left without feeling pain but then it got worse and moving my head and just moving in general was very painful. The missus gave me a massage and took some Advil, seems to be a bit better now. Luckily my missus has actually already booked me a massage for tomorrow which was meant to be for my hamstring but looks like it will be an upper back focused massage as well haha. Day off tomorrow anyway.

     
  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Hope the injury/injuries get sorted quick man, I know it is the last thing you want to do but you probably should give it total rest, if you make it worse it will just mean more time out of the gym.
     
  6. Tom

    Tom Well-Known Member

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    Cheers mate appreciate it.

    Hamstring actually feeling a lot better today but could just be the Voltaren haha.

    Upper back problem was feeling like shit this morning, got my massage which helped a bit. Hopefully it’s alright for a push workout tomorrow but we will see..
     
  7. Tom

    Tom Well-Known Member

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    Back was pretty fucked this morning. Felt pretty good last night but probably just the Voltaren and Advil doing their thing..

    Almost called in sick to work because of it but Voltaren doing its thing again. See how it is tomorrow I guess.

    Hamstring feeling much better though, might be good to go for next week.

    Really sucks not being able to do anything haha.
     
  8. Tom

    Tom Well-Known Member

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    Was going to try go gym today and do a higher rep push day but I think I just won't bother, back is still feeling a little dodgy even with Voltaren and I don't want to make it worse again. Sometimes you gotta put your ego aside and just do what's best and rest! Back into it on Monday hopefully, back should be fine by then but I'll see how the hamstring is.
     
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  9. Tom

    Tom Well-Known Member

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    19/2/18

    Morning Weight: 93.1kg

    Diet

    • 10:30AM: 2x slices white bread, natural peanut butter
    • 11:00AM: 1 scoop Spazmatic
    • 11:45AM: 1/2 scoop Spazmatic
    • 2:45PM: 220g chicken breast, chicken massala sauce mixture, 1/2 cup basmati rice (raw weight)
    • 5:30PM: 2x grass fed beef hamburger patties, 4x slices white bread, 2x Kraft cheese slices, lettuce, tomato, tomato sauce, mustard,
    • 8:00PM: 4x slices Crust supreme pizza, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 2513
    Protein: 169g
    Carbs: 293g
    Fat: 65g

    Workout

    Energy Level: Medium
    Routine: Push Strength

    Duration: 1 hr 35 mins
    • BB Overhead Press: 10x20kg, 8x40kg, 6x47.5kg, 3x55kg, 1x62.5kg, 3x70kg, 3x70kg, 3x70kg, 3x70kg, 3x70kg
    • BB Flat Bench Press: 12x40kg, 6x60kg, 3x80kg, 5x92.5kg, 5x92.5kg, 5x92.5kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 6x46.5kg
    • DB Seated Side Raise: 8x12kg, 8x14kg, 8x16kg, 8x16kg
    • BB Incline Bench Press: 8x60kg, 8x80kg, 8x80kg, 8x80kg
    • Machine Seated Tricep Dip: 8x72kg, 8x86kg, 8x86kg, 8x86kg
    Summary

    Not the best start to the week. Was meant to work yesterday but ended up having the day off because someone else offered to work if I did his shift next week, so ended up at a baby shower and had a few too many beers. Didn't feel bad at all this morning but few things happened between getting up and the gym which just put me in a bad mood. Still got to the gym though and the workout wasn't too bad but just felt like my head wasn't in it 100%. Hamstring is still not good, pretty annoying because I felt like it was getting better but still really tight and not sure if even upper body movements are helping it.

    Anyway 5x3 with OHP this week, just went for 70kg cause I wasn't feeling the best but numbers wise I probably should of done 72.5kg. 70kg was pretty tough though, also still getting used to this new form so I'm glad I didn't go too heavy. Had a bit of pain in my right wrist from last week, it's like on top of my wrist though. I've had issues with my wrist before but the pain was sort of on the side, this is a bit new. Think it might be the new thumbless grip and maybe I'm shifting the weight too much on my right side which is my stronger side I feel. Used wrist wraps and belt for all 70kg sets just cause I wanted it to be solid. Happy with it overall though.

    Flat bench was alright, same thing with OHP - usually probably would of gone for 95kg sets but went a bit lighter especially since I wasn't going into it fresh. Wasn't too bad but didn't feel perfect, felt like I wasn't locking out enough at the top which made my form a little wobbly. Straight bar pushdowns were good, used the regular bar and felt bit better than last week but still tough after the OHP and bench. DB side raises were pretty hard, got 3x8x16kg last week but remembered it didn't feel too good so just did 14/16/16 this week and was still pretty hard. Did BB incline this week instead of machine because someone was using the machine, wasn't too bad but 80kg felt a little heavy. Finished with machine tricep dips, was gonna do french press but thought it might be a bit painful on my sore wrist.

    Diet today will end up being a bit rubbish. Was going to shop/cook but after the shitty start this morning my missus said she will do it tomorrow while I'm at work. Still got some meals leftover from last week which will get me through today and work tomorrow. Going to the gym so late just screws me especially when I have to go to bed early tonight for work tomorrow. Got home from gym at 2:30PM and usually go to bed like 8:30-9PM so only have like 6 hours to get all my macros in which just won't be enough time today.
     
  10. Tom

    Tom Well-Known Member

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    No workout today. Had a pretty bad toothache all night, probably got 3-4 hours sleep max. I've needed root canal for the last year or so but have just kept putting it off and off, finally going to get it sorted. Basically had 2 temporary fillings put in that have both taken their toll, I'll be going in on Saturday to get the third before actually starting the root canal in 3 weeks (that's the earliest they had).

    So from now until Saturday I'll be living off Nurofen and numbing stuff. But I'll still try and get to the gym tomorrow and Friday and maybe even Saturday. Can't go Thursday as I'm doing a double shift at work. Might not be able to get there on Saturday actually since I'm going dentist but I'll see how I feel.

    Been a pretty shitty few weeks, feel like I've fallen off the rail a little and the consistency has just gone out the window. But hey that's life, some things happen one at a time and sometimes they all come at once haha. Fucked back, fucked hamstring, fucked tooth. Bring it on, I'll be back to my consistent self soon!
     
  11. Tom

    Tom Well-Known Member

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    21/2/18

    Morning Weight: ???

    Diet

    • 7:00AM: 1x McDonalds sausage & egg McMuffin
    • 7:30AM: 1x Woolworths hamburger bun, 1x slice Bega cheese, 30g ham, tomato sauce
    • 10:00AM: 1x Woolworths hamburger bun, 1x slice Bega cheese, 30g ham, tomato sauce
    • 2:30PM: 1.25 scoop Spazmatic
    • 5:00PM: 250g regular/lean beef mince mix, taco seasoning, four bean mix, 4x tortillas, mild chunky salsa, 125g banana
    • 6:30PM: 1x granny smith apple
    • 8:00PM: 200g regular/lean beef mince mix, bolognese sauce, bechamel sauce, lasagne sheets, grated cheese, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 3714
    Protein: 239g
    Carbs: 398g
    Fat: 120g

    Workout

    Energy Level: Low
    Routine: Pull Strength

    Duration: 1 hr
    • Machine Seated One Arm Row: 10x21kg, 8x31kg, 6x41kg, 6x46kg, 6x46kg, 6x46kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x35kg, 6x40kg, 6x42.5kg, 6x42.5kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x8kg, 8x8kg
    • Underhand Lat Pulldown: 8x59kg, 8x73kg, 8x73kg, 8x73kg
    • Rope Hammer Curl: 10x17kg, 8x24kg, 8x24kg, 8x24kg
    • Machine Lat Pulldown: 8x54kg, 8x63kg, 8x63kg, 8x63kg
    Summary

    Crap sleep last night as well but few more hours than the other night. Felt pretty shit all day, toothaches are the worst. Really wanted to get a workout in today though so popped like 3 Nurofen's and got my ass there, felt pretty shit though and wasn't the best workout in terms of strength/energy but happy better than nothing. Did my meal prep yesterday so got so at least I'll be eating alright, well good enough anyway. Eating in a surplus but workout out less probably isn't ideal but it's better than under-eating I guess. Didn't weight myself this morning but weighed myself at the gym and was like 97.1kg, usually around 95kg so definitely putting on a bit of weight. I'm sure it will go back down once I get back into more consistent workouts.

    Dropped my overtime shift tomorrow but probably won't bother with a workout - still gotta work in the morning which will be a struggle. Probably just try get to the gym on Friday and do some higher rep full upper body stuff. Good news is I reckon I'll be able to do give some lower body stuff a go next week, hamstring is feeling pretty good but still a tiny bit of tightness.
     
  12. Tom

    Tom Well-Known Member

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    22/2/18

    Morning Weight: 93.7kg

    Diet

    • 10:00AM: 140g banana
    • 11:00AM: 1 scoop Spazmatic
    • 12:00PM: 1/2 scoop Spazmatic
    • 2:15PM: 250g regular/lean beef mince mix, taco seasoning, four bean mix, 4x tortillas, mild chunky salsa
    • 5:30PM: 250g chicken breast, taco & burrito seasoning, four bean mix, basmati rice, 1x granny smith apple
    • 8:30PM: 200g regular/lean beef mince mix, bolognese sauce, bechamel sauce, lasagne sheets, grated cheese, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 2818
    Protein: 185g
    Carbs: 305g
    Fat: 85g

    Workout

    Energy Level: High
    Routine: Push Hyper

    Duration: 1 hr 35 mins
    • Machine Incline Bench Press: 12x25kg, 10x35kg, 12x45kg, 12x45kg, 10x50kg, 10x50kg
    • Machine Seated Shoulder Press: 12x25kg, 12x25kg, 10x30kg, 10x30kg
    • BB Seated French Press: 12x20kg, 12x30kg, 12x30kg, 10x35kg, 10x35kg
    • Machine Seated Chest Fly: 12x52kg, 12x66kg, 12x59kg, 12x59kg, 12x59kg
    • Cable One Arm Leaning Side Raise: 15x3.5kg, 15x3.5kg, 15x3.5kg
    • Cable One Arm Tricep Extension: 15x6kg, 12x6kg, 10x6kg, 10x6kg
    • DB Alternating Front Raise: 15x12kg, 12x12kg, 10x12kg
    • Machine Flat Bench Press (neutral grip): 15x25kg, 12x35kg, 12x35kg
    Summary

    So I said yesterday I wouldn't be working out today, but I ended up calling in sick to work last night because my tooth was feeling pretty shit house and expected have a bad sleep. Stayed up til like 1:30-2AM on the computer because it just wasn't feeling good. Took some strong painkillers before bed and ended up having a really good sleep, must of knocked me out cold because didn't wake up the entire night and woke up 8 hrs later feeling like a million bucks haha. Even my tooth wasn't that sore. So I decided there was no reason to not workout and got a pretty big hyper push day in.

    A lot of volume and higher reps today, anything over 10 reps feels foreign to me so some exercises I couldn't hit the reps because I might of gone a little too heavy and also was getting a bit fatigued towards the end. First lift I did 2 sets of 12 and felt it was a little light so upped it a little but for only 2 sets of 10, decided to do this for the first lifts for delts and triceps too and it felt pretty good. I think usually you'd go heavy then light but it was a good mix up. Anyway I won't go into detail on everything, some things felt good and some felt a little off. Wasn't confident on DB front raises, wanted to do 10kg sets of 15 reps but there was none to be found so had to go 12kg. Surprised myself and got 15 on the first set then 12 then 10.

    Ended up having maccas last night for dinner instead of lasagne, dad offered and who would I be to say no. Weighed in bit heavy today but weighed myself at gym again and was back around 95kg. Probably have a bit of a lower macro day today, but what I've wrote up above might be a little too low, need to get the protein and carbs up a little maybe try and hit something like 210P 350C 90-100F.
     
  13. Tom

    Tom Well-Known Member

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    23/2/18

    Morning Weight: 93.6kg

    Diet

    • 10:00AM: 140g banana
    • 11:30AM: 1.5 scoop Spazmatic
    • 2:15PM: 250g regular/lean beef mince mix, taco seasoning, four bean mix, 4x tortillas, mild chunky salsa
    • 5:30PM: 250g chicken breast, taco & burrito seasoning, four bean mix, basmati rice, 1x granny smith apple
    • 8:30PM: 200g regular/lean beef mince mix, bolognese sauce, bechamel sauce, lasagne sheets, grated cheese
    • 10:30PM: TBA, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without 10:30PM meal)

    Calories: 2818
    Protein: 185g
    Carbs: 305g
    Fat: 89g

    Workout

    Energy Level: Medium
    Routine: Pull Hyper

    Duration: 1 hr 30 mins
    • BB Bent Row: 15x20kg, 12x40kg, 12x60kg, 12x60kg, 10x65kg, 10x65kg
    • DB Hammer Curl: 12x10kg, 12x12kg, 12x14kg, 12x14kg, 12x14kg
    • Rope Face Pull: 12x15kg, 12x19kg, 12x19kg, 12x19kg
    • V-Bar Lat Pulldown: 12x45kg, 12x52kg, 12x52kg, 12x52kg
    • EZ Bar Wide Grip Curl: 15x20kg, 15x20kg, 15x20kg
    • Machine Seated Row: 15x23kg, 15x23kg, 15x23kg
    • Cable One Arm Bent Over Rear Delt Fly: 15x3.5kg, 12x3.5kg, 12x3.5kg (superset with below)
    • EZ Bar Close Grip Cable Curl: 12x15kg, 12x15kg, 12x15kg
    • DB Shrug: 12x20kg, 12x20kg, 12x20kg
    • Machine One Arm Lat Pulldown: 15x20kg, 15x20kg, 15x20kg (superset with below)
    • DB Alternating Bicep Curl: 10x10kg, 8x10kg, 8x8kg
    Summary

    Sooo yeah, that was a doozy of a workout! Felt really weird today, smashed whatever was left in my pre workout container which was about 1.5 scoops and had heaps of energy but just felt really spaced out and struggled to focus. Never really did like this pre workout, hopefully something new will be better.

    A heap of volume today, even did some supersets for the first time in years. Also tried a few new things like when I did the DB hammer curls I did 3 reps alternating, 3 reps both arms, 3 reps alternating and 3 reps both arms for the 14kg sets. Honestly don't know why I did that but it felt really good and the very last rep was a struggle on each set. Overall I wasn't really that happy with the workout, it was a heap of volume but I think I did so much because nothing really felt that great so I just kept moving onto a new exercise you know. Don't get me wrong I'm feeling it now, even typing this my right forearm is cramping up a bit haha.

    But it was just a bit like yesterday where I just wasn't used to the higher reps and some lifts I went a bit too heavy and couldn't get the reps I wanted. That last superset of one arm pulldowns and alternating curls was pretty bad, the alternating curls felt so bad I couldn't believe how heavy 10kg felt haha. Wanted to try and do 12-15 reps but first set I could only get 10 and that was a struggle. I guess just the overall volume of the workout got to me, like I said a mixture of a heap of energy and nothing really feeling that great meant I just kept going and going.

    Anyway it's good to try something different, I'm sure my body will get used to these higher rep hyper days.

    One thing I will note is that I started with bent rows to sort of get a gauge as to where my hamstring is at, honestly thought it was fine now and even thought to myself maybe I should do some legs today but decided to just wait til next week. It did do a bit of bother to it, it's a little tight now. So I'm just not sure what to do.. Do I try and do legs next week and risk re-injuring it or just wait a bit longer. It's just really annoying because it feels good and then one little thing and it feels like 3 steps backwards.
     
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  14. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Some volume there man....40 sets by my count, not surprised 10kg felt heavy at the end.

    I say keep resting your legs until you feel 100%, I know it sucks but it will suck worse if you cause more damage.
     
  15. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    It is easy to fall into the trap of "it feels sorta ok" and bang its back to square one. Hold off a little until your confident there are no twinges.
     
  16. Tom

    Tom Well-Known Member

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    Cheers for the input boys. Definitely gonna give it another week and see how it is, play it by week I guess.

    No workout today, 17 hr shift at work. Back into it tomorrow with a heavy push day!
     
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  17. Tom

    Tom Well-Known Member

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    27/2/18

    Morning Weight: 94.6kg

    Diet

    • 10:45AM: 1 Stim Lord
    • 2:00PM: 1x granny smith apple
    • 3:00PM: 220g chicken breast, mild chunky salsa, four bean mix, taco & burrito seasoning, 1/2 cup basmati rice (raw weight)
    • 6:00PM: 4x slices Wonder White Hi Fibre bread, 50g natural peanut butter, 1x granny smith apple
    • 8:00PM: 200g regular/lean beef mince mix, lasagne sheets, pasta sauce, bechamel sauce, grated cheese
    • 11:30PM: TBA, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without 11:30PM meal)

    Calories: 2429
    Protein: 147g
    Carbs: 270g
    Fat: 73g

    Workout

    Energy Level: High

    Routine: Push Strength
    Duration: 1 hr 45 mins
    • BB Flat Bench Press: 15x20kg, 10x40kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 5x102.5kg, 3x102.5kg, 3x102.5kg, 3x102.5kg, 3x102.5kg
    • BB Overhead Press: 10x20kg, 8x40kg, 6x47.5kg, 3x55kg, 1x62.5kg, 5x70kg, 5x70kg, 5x70kg
    • Machine Incline Bench Press: 10x35kg, 8x45kg, 6x55kg, 6x60kg, 6x65kg, 6x65kg
    • DB Seated Side Raise: 8x12kg, 8x14kg, 8x16kg, 8x16kg, 8x16kg
    • Straight Bar Tricep Pushdown: 10x26kg, 6x33kg, 8x40kg, 8x40kg, 8x40kg
    Summary

    Really good session today. Went and got myself a new pre workout and it almost floored me haha. I have to remember to take a little less if I'm not eating anything before the gym. Had some pizza before bed last night and woke up with no appetite so didn't bother eating anything, from now on I'll take like 1/2-3/4 scoop if I'm going to workout fasted. Except for the pizza my diet yesterday was good, ate a bunch of my meals that I had leftover including 2 of the chicken/rice ones so probably got like 250g protein in at the end of the day. Probably why I weighed in so heavy this morning, was like 97kg when I weighed myself at the gym too haha. Will go down though.

    Anyway like I said pre workout gave me heaps of energy, bit too much honestly. Driving to gym felt like my heart was going to explode haha. Hit 5 reps on the first set of flat bench which obviously is strong but I should of just stuck to the 3 rep sets just for the progression, no need to get ahead of myself. Sets felt pretty good though, couple iffy reps but overall pretty happy. OHP was tough, knew 70kg was going to be hard and I keep telling myself "you've done 3x6 so this shouldn't be too hard" - but that was when doing it first and doing it after heavy bench is obviously harder. Used wrist wraps and belt for every set, not gonna take a change with anything above 70kg from now on and just play it safe.

    Next I would usually do 4x6 straight bar pushdowns but there weren't any stations free so decided to mix it up and do some 6 rep machine incline which felt really good. Didn't want to go from heavy machine incline to pushdowns so decided I'll do a 3x8 with them after side raises. Side raises were strong, got the 3x8 with 16kg. Second set was pretty tough but I told myself if I keep giving up then I'm not going to make progress so even if I do one more set and only get 4-6 then its better than nothing, but managed to get the 8 anyway. Finished with 8 rep pushdowns and had to use the thicker bar so didn't go as heavy as I would of liked too, probably could of done 42-44kg sets with the usual bar. Felt good though, usually don't feel a very big burn in my triceps but I think the thicker bar does that.

    Appetite right now is pretty shot because of the pre workout, really gotta take less or just force something down my throat so it doesn't do this. Taking a heap of food to work though so hopefully I feel a bit better. Not sure what I'll have after work, got some bacon and eggs in the fridge so maybe some bacon and egg sandwiches.

    Hamstring is feeling shit still. Getting really annoying to be honest. Feel like just every day stuff and even upper body days are making it heal slower. Maybe a full week off everything might help but I'll see.
     
  18. Tom

    Tom Well-Known Member

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    28/2/18

    Morning Weight: 93.5kg

    Diet

    • 9:30AM: 1x granny smith apple
    • 10:45AM: 1 scoop Stim Lord
    • 1:30PM: 2x chicken hamburger patties with cheese inside, 2x Coles white rolls, tomato sauce
    • 4:30PM: 110g Natural Confectionary Co. snakes
    • 5:30PM: 2x chocolate coated Oreos
    • 7:30PM: 200g regular beef mince, 1/2 cup brown basmati rice (raw weight), taco seasoning, four bean mix
    • 11:30PM: TBA, 1x multivitamin, 5g fish oil, 5g Creatine

    Workout

    Energy Level: High

    Routine: Pull Strength
    Duration: 1 hr 10 mins
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 6x86kg, 6x86kg, 6x86kg, 6x86kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x35kg, 6x42.5kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • Machine Seated One Arm Row: 8x31kg, 8x41kg, 8x41kg, 8x41kg
    • Rope Face Pull: 8x15kg, 8x19kg, 8x21.5kg, 8x24kg, 8x26kg
    Summary

    Pre workout hit me hard again even though I had an apple before it. Gonna cut it back to 1/2 scoop when working out in mornings from now on, 1 scoop might be alright after a day shift at work but fuck it was just too much today. Couldn't stand still was sweating heaps. Felt a little sick at one point as well. Appetite is shot again, wasn't even hungry after my workout but had some burgers. Missus got patties from the butcher so gotta guestimate the macros. 6PM now and I should of eaten another meal around 4:30PM but just not hungry. Probably won't eat til 7:30-8PM and will only be around 100g protein when I get home so gonna have to have something decent when I get home zzz.

    Was a good workout though, underhand pulldowns were strong. Been doing 81-83.5kg sets but today I decided to just jump straight into 86kg, it was pretty tough but managed to get the 4 sets but I won't be in a rush to up the weight. Did the same with bicep curls, would usually start off with 40kg and see how it felt but went straight for 42.5kg, first set felt pretty strong but the next wasn't the best but might of been a form issue so was thinking I might just do 3 sets. 3rd set was a bit better think it was a grip width, not going wide enough, so got the 4th set in but it was a struggle. Finished with rope face pulls, usually do 8 rep cable rear delt flies but wanted to change it up and they felt really good.

    Procrastinated way too much before getting to gym so didn't have as long so was a pretty short workout but overall happy with it. Hopefully I can eat some food tonight..

     
  19. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    The pre you are using has DMHA in it. Does the version you have list it in the ingredients? That may be whats hitting you.
    DMHA has been banned over here since October.
     
  20. Tom

    Tom Well-Known Member

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    I’m at work now but pretty sure I’ve had DMHA before.. Maybe it’s just a bigger dose?

    Getting my missus to send me a pic of the label but I remember seeing 2-amino something on it.
     
  21. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Yep 2-aminoisoheptane is the ingredient. I am unsure when the ban came in that supplement shops could run their stocks out or had to withdraw them from sale. Maybe @scump may know?
     

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