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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