Eat more, Sleep more, Lift more

Discussion in 'Member Journals & Pictures' started by Tom, Feb 2, 2012.

  1. Venkman

    Venkman Well-Known Member

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    Agree with this. I'm not a big fan of the gels. IMO taking an NSAID and using a capsaicin based cream is the way to go (if you don't mind a bit of heat).

    I have no idea what's wrong with your wrist, so just an idea; stretching sometimes makes things worse in my experience. If it isn't helping, don't feel like you need to keep doing it. Ditto the hamstring (my hammy injury doesn't like stretching).
     
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  3. Tom

    Tom Well-Known Member

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    Yeah cheers man. The wrist is feeling better but just a little tender still. Hopefully will be good to go on Monday, maybe do a leg workout first up.

    Hamstring is actually feeling a lot better after that leg workout on Monday. Might of been just what it needed. Will see though. And yeah you’re right I don’t running stretching was that great for it. Didn’t really do a whole lot of it though which is good
     
  4. Tom

    Tom Well-Known Member

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    26/3/18

    Morning Weight: N/A

    Diet

    • 9:30AM: Homemade juice - Spinach, cucumber, frozen pineapple, frozen mango, fresh ginger & coconut water
    • 10:15AM: 1/2 scoop Stim Lord
    • 1:30PM: 1x granny smith apple
    • 3:30PM: Homemade egg frittata - 3 whole eggs, mushroom, carrot, shallots, cheese
    • 7:00PM: 250g chicken thigh, 1/2 cup basmati rice (raw weight), tikka masala sauce, spinach, cherry tomatoes
    • 9:30PM: 1x packet Mi Goreng, 2x cans John West lemon pepper tuna
    • 11:30PM: 4x slices white bread, 4x slices cheese, tomato sauce, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without homemade juice)

    Calories: 2738
    Protein: 181g
    Carbs: 234g
    Fat: 116g


    Workout

    Energy Level: High
    Routine: Pull

    Duration: 1 hr 20 mins
    • Machine Seated One Arm Row: 12x21kg, 10x31kg, 8x36kg, 6x41kg, 6x41kg, 6x41kg, 6x41kg
    • DB Alternating Hammer Curl: 10x12kg, 8x14kg, 8x16kg, 8x18kg, 8x18kg
    • Machine Seated Lat Pulldown: 10x32kg, 8x41kg, 8x50kg, 8x54kg, 8x59kg, 8x63kg
    • BB Bicep Curl: 10x20kg, 8x30kg, 8x30kg, 8x30kg
    • Cable Standing One Arm Rear Delt Fly: 10x6kg, 10x6kg, 10x6kg
    • Rope Hammer Curl: 12x18kg, 10x21.5kg, 10x21.5kg, 10x21.5kg

    Summary

    Felt really good to get back into it but that being said my wrist still isn't 100%. Still a bit tender and certain things make it hurt but nothing from this workout. I tried to stretch it a little and found that bending my hand backwards made it hurt a bit, did this before starting my machine one arm rows and it hurt quite a bit so was a bit worried but nothing throughout the workout really affected it. Push workout will probably be what doesn't feel good, but I'm thinking I'll do legs tomorrow and then Push on Wednesday so hopefully it will be feeling better by then. Only 3 workouts this week because I'm going camping down the coast from Thursday until Monday or Tuesday next week, so I really wanted to get in the gym this week.

    Workout was really good though, definitely felt a little rusty but wasn't as weak as I thought I might be. Probably a little bit heavier though which helps. Forgot to weigh myself this morning, weighed myself at the gym during my workout and was bang on 96kg. Usually am around 94-95kg during workouts but expecting the weight to drop down once I'm working out consistently again. Will try and remember to weigh myself tomorrow morning. Won't go into detail on everything but some things felt strong and some not so strong. Thought I would get 4 sets of bicep curls but wasn't able to. Got a bit of cramping in my forearms/elbows after the workout and now but probably just from not being used in a couple weeks.

    Diet is alright but fat is a bit too high. I only managed to prep 2 meals for the end of last week and this week so I'm basically just eating whatever is at home for the rest because I don't really see any point in trying to prep something else for 2-3 days when I'm going away on Thursday anyway. Will try and clean it up a bit tomorrow and Wednesday, Mi Goreng and cheese on toast might have to go haha. Still trying to have my green juice every morning, only had it 2-3 times last week. Mainly because my missus makes it, once I get the recipe I can do it myself and not rely on her haha.

     
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  5. Tom

    Tom Well-Known Member

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    27/3/18

    Morning Weight: 93.9kg

    Diet

    • 9:30AM: 1x granny smith apple
    • 11:00AM: 1/2 scoop Stim Lord
    • 1:30PM: Tokyo chicken sushi bowl - chicken, rice, lettuce, avocado, beans etc
    • 4:30PM: Homemade egg frittata - 4 whole eggs, mushroom, carrot, shallots, cheese
    • 8:00PM: 250g chicken thigh, 1/2 cup basmati rice (raw weight), tikka masala sauce, spinach, cherry tomatoes
    • 11:30PM: 4x slices white bread, 4x slices cheese, tomato sauce, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without Tokyo chicken sushi bowl)

    Calories: 2142
    Protein: 143g
    Carbs: 188g
    Fat: 86g


    Workout

    Energy Level: High
    Routine: Push

    Duration: 1 hr 10 mins
    • BB Flat Bench Press: 15x20kg, 10x50kg, 6x60kg, 3x70kg, 1x80kg, 5x90kg, 5x90kg, 5x90kg, 5x90kg, 5x90kg
    • Machine Seated Shoulder Press: 10x15kg, 8x25kg, 6x35kg, 6x40kg, 6x45kg
    • Machine Incline Bench Press: 10x25kg, 8x35kg, 8x45kg, 8x45kg, 8x45kg
    • DB Seated Side Raise: 8x12kg, 8x14kg, 8x14kg, 8x14kg
    • Cable One Arm Tricep Extension: 12x6kg, 12x6kg, 12x6kg


    Summary

    So I was meant to do legs today but long story short my missus was sick this morning and ended up getting to the gym a little later than I wanted to and just felt a little rushed even though I probably had more time than I thought but just wasn't in the right headspace if that makes sense. Haven't squatted in like 2 months now because of my hamstring and would rather put it off until tomorrow when my head is in it.


    Meant I had to do a push workout though and was a bit worried about my wrist. Started with flat bench, was unsure whether to do this with the barbell or just be safe and use the machine but thought I might as well give it a go and see how it feels. Wasn't too bad but definitely felt a little pain in my wrist, added a wrist wrap to just that side after the 50kg or 60kg set - can't remember. Kept this on for the rest of the workout which helped. 90kg felt like 100kg today, the sets of 5 were a lot tougher than they usually are for sure. Some sets felt alright when I concentrated on keeping my wrists straight, I think this whole wrist problem came from not doing this with the heavier weights and having my wrists back too much if that makes sense. Anyway something I am going to work on, hopefully the week off from Thursday will be enough time for it to heal.

    Machine seated shoulder press was the same in terms of strength, definitely weaker than normal. Didn't really affect my wrist though but like I said I was wearing my wrist wrap throughout the whole workout now. I think worst case scenario I might have to switch to machine flat bench for a while, but we will see. Next went to machine incline bench, was going to do some 8 rep straight bar tricep extensions but thought it might be a bit shit on my wrist for some reason. Incline bench was noticeably harder going straight from shoulder press. DB seated side raises weren't too bad and probably felt the strongest, I went conservative considering how everything else was feeling and only did 14kg sets but probably could of gotten 1-2 sets of 16kg. Finished with some 12 rep one arm tricep extensions which felt really good.

    Overall a decent workout, wrist definitely not liking bench press. Need to work on keeping my wrists straight. Diet today is alright but probably a bit under on protein, low on carbs again and highish on fat. Not that bothered, just getting back into the swing of things. Will fix it all up next week when I get back from camping. Gotta decide what my goals are when I get back too. Do I want to keep putting on weight, maybe try and maintain but still put on some strength/size if possible. Or I could even cut because I'm going to Fiji in July. I did that last year when I went to Bali but came back and struggled to bulk again which is why I bulked all through summer.

     
  6. Tom

    Tom Well-Known Member

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    28/3/18

    Morning Weight: 93.7kg

    Diet

    • 9:30AM: 1x granny smith apple
    • 10:30AM: 1/2 scoop Stim Lord
    • 1:00PM: 3x Baker's Delight mini cheese & bacon rolls
    • 4:00PM: Homemade egg frittata - 4 whole eggs, mushroom, carrot, shallots, cheese
    • 8:00PM: 250g chicken thigh, 1/2 cup basmati rice (raw weight), tikka masala sauce, spinach, cherry tomatoes
    • 11:30PM: 4x slices white bread, 4x slices cheese, tomato sauce, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 2676
    Protein: 169g
    Carbs: 253g
    Fat: 104g


    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hr 20 mins
    • BB Squat: 10x20kg, 8x40kg, 6x60kg, 5x80kg, 3x100kg, 1x120kg, 1x130kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 3x120kg (pause reps), 3x120kg (pause reps)
    • Seated Leg Extension: 10x45kg, 8x59kg, 8x72kg, 8x77kg, 8x77kg

    Summary

    Only got about 6 hours sleep last night so wasn't feeling the best this morning, got to the gym a little later than what I would have liked but at least my head was in it for some squats. Didn't really plan on having a big session anyway, really just wanted to focus on squats since I haven't done them in like 6-8 weeks. They were pretty tough, felt a lot heavier obviously. Wasn't sure how heavy I would be able to go but I never like doing sets under 140kg these days haha. Acclimation sets felt pretty heavy though so I wasn't super confident on getting many sets of 140kg to be honest. After the first set of 3 I was like 3x3 will probably be all I can get but I just kept going. Those first 3 sets the form was pretty much ATG or as close to it as I could go, the last 2 sets weren't as deep but definitely at least parallel so I'm happy with it. Also dropped it back to 120kg for a couple sets of pause reps just to get my out-of-the-hole some work, first set felt pretty strong but second was tough so just did the 2 sets.

    After that I just did some 8 rep leg extensions and that was it, had to get home and pack for my camping trip before work. Was gonna try and smash a few sets of calf raises quickly as well but machine was being used so didn't bother waiting around. Happy to be squatting again though, felt really good even though it felt heavy and my form felt a little off but that was to be expected. Belt was pretty tight too, gut has definitely gotten a bit bigger over these last few weeks haha but I felt like if I loosened it then it might be a bit too loose and I would rather it be a little tight today getting back into it.

    So that's it or this week, leave for camping tomorrow and won't be back until Tuesday next week sometime. I have another 5 days off when I get back though which is pretty nice so will definitely be back into it on the Wednesday! 99% sure I will either go into some sort of a deficit or maybe just maintain. Starting to get a big of a gut which I don't like haha. Also want to start eating a bit healthier, more vegetables mainly and just healthier in general. My wrists seem to be pretty weak so I want to start incorporating some strengthening exercises or something and maybe some core work.
     
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  7. Tom

    Tom Well-Known Member

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    4/4/18

    Morning Weight: 96.9kg

    Diet

    • 9:30AM: 200g banana
    • 12:00PM: 1/2 scoop Stim Lord
    • 2:30PM: Subway foot long - 9 grain wheat bread, chicken schnitzel, bacon, cheddar cheese, lettuce, tomato, carrot, red onion, honey mustard sauce, pepper
    • 5:00PM: 1 serving MuscleFood 101, 100g frozen pineapple, 100g frozen four fruit mix
    • 7:30PM: Homemade chicken soft tacos, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without 7:30PM meal)

    Calories: 1942
    Protein: 106g
    Carbs: 238g
    Fat: 65g


    Workout

    Energy Level: High
    Routine: Pull

    Duration: 1 hr 45 mins
    • Underhand Lat Pulldown: 10x39kg, 8x52kg, 6x66kg, 3x73kg, 1x79kg, 6x86kg, 6x86kg, 6x86kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x35kg, 6x40kg, 6x40kg, 6x40kg
    • Standing Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x8kg, 8x8kg
    • Machine Seated One Arm Row: 10x31kg, 8x38.5kg, 8x38.5kg, 8x38.5kg
    • DB Alternating Hammer Curl: 8x14kg, 8x16kg, 8x18kg, 8x18kg
    • Machine Seated Lat Pulldown: 10x41kg, 10x50kg, 10x50kg, 10x50kg
    • Rope Face Pull: 10x17kg, 10x21.5kg, 10x21.5kg, 10x21.5kg
    • Close Grip EZ Bar Cable Curl: 10x21.5kg, 10x21.5kg, 10x21.5kg

    Summary

    Back from camping and weighing a truck load! Haha. That's the heaviest I've ever weighed in at, last bulk I got to about 96-96.5kg and had to stop because I wasn't feeling the best. Eating a lot of crap and started getting short breath etc. So feels a little good that I'm now heavier but not feeling like that, but the injuries are a pain of course. I think the weigh in was a bit inflated due to the amount of shit I ate last night after we got back, my diet for the day was like 3 pies, a caramel slice, half a Crust pizza and some lollies. Was sort of one last hurrah for me and the missus before trying to eat healthy, or at least healthier than I have been. Going to try and aim for maintenance or even a slight deficit up until Fiji in July. A lot more fruits and vegetables and just generally healthier foods, less takeaway etc.

    Felt really good going into today's workout. Wrist still is not 100%, but definitely almost there. Just a little sore in the morning really then it goes away and a little tender when touching but I have to try really hard to find the spot and push hard for it to hurt. Hamstring also a little tight still when doing day to day stuff, still going to stay away from direct hamstring work or at least any sort of deadlifting or any free weight exercises where I have to bend over (bent over rows, cable bent over rear delt flies etc). Also hurt my shoulder while camping on the second last day while doing some body boarding, felt like my rotator cuff and was still pretty shit yesterday. Still a little pain today so was a bit worried about doing rear delt movements but didn't notice it affect it at all which is good.

    Workout overall was really good, underhand pulldowns felt really good and did go a little heavier than I probably should of so the sets were pretty tough so only managed 3 working sets. Same with bicep curls, first 2 sets actually felt pretty strong so was thinking I might be able to push out 3 but the 3rd was a lot harder so just stopped there. One arm cable rear delt flies were good, haven't done 8 rep sets in a while but wasn't too bad. Machine one arm rows were good, 38.5kg for sets of 8 isn't that heavy but wasn't super easy either. Alternating hammer curls didn't feel the best for some reason, machine lat pulldowns did - really felt them in my lower lats. Rope face pulls were alright, 21.5kg felt a little heavy for 10s but got all the sets. Finished with some close grip cable EZ bar curls, didn't feel super amazing but solid.

    No meals prepped, doing that tomorrow morning. Got Subway after my workout because had to meet my missus at the bank and had a little time to kill so went there and had a foot long. They don't do roast chicken anymore which is a bit annoying so ended up having schnitzel which was a little fattier than I thought it would be, but was my first proper meal for the day so not too worried. Only thing I'm a little worried about is protein, everything else should be alright. Missus is making some chicken tacos so will try and get as much chicken in as I can, would have another meal but gotta get to bed early to get up at 4:30AM for the champions league game tomorrow morning.

    Legs tomorrow to give my wrist a little extra day off. Push workout Friday. Maybe some cardio and abs or something on Saturday just for laughs!
     
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  8. Tom

    Tom Well-Known Member

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    5/4/18

    Morning Weight: 95.1kg

    Diet

    • 8:00AM: Homemade overnights oats - ingredients to come
    • 10:00AM: 4x corn thins, 50g shaved turkey breast, 97% fat free mayonnaise
    • 11:45AM: 3/4 scoop Stim Lord
    • 12:15PM: 120g banana, 1/4 scoop Stim Lord
    • 2:45PM: 200g premium beef mince, burrito seasoning, 3x tortillas, 50g mild chunky salsa
    • 5:30PM: 235g chicken breast, 1/3 cup basmati rice (raw weight), diced pumpkin, tikka masala curry paste, diced tomatoes, light thickened cream
    • 8:30PM: 200g premium beef mince, lasagne sheets, lasagne sauce, bechamel sauce, grated cheese, grated carrot, grated zucchini, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 2855
    Protein: 197g
    Carbs: 300g
    Fat: 81g


    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hr 45 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 1x120kg, 1x130kg, 3x140kg, 3x145kg, 3x145kg, 3x145kg, 3x145kg, 3x125kg (pause reps), 3x125kg (pause reps)
    • Leg Press: 10x120kg, 8x160kg, 6x200kg, 6x240kg, 6x240kg, 6x240kg
    • Seated Leg Extension: 10x45kg, 8x59kg, 8x72kg, 8x72kg, 8x72kg
    • Machine Standing Calf Raise: 10x40kg, 8x80kg, 8x100kg, 8x100kg, 8x100kg

    Summary

    Pretty shit sleep last night, probably about 5 hrs which is never enough for me. Got up at 4:30AM to watch the Champions League, had to bed one when it's your team vs your brother's team haha. So wasn't feeling that great this morning. Also had to go to the dentist at 8:30AM, sort of woke me up a bit though all that pain haha. Wasn't too long though just a small filling. Got a bit more food in me than usual which was good too. Got some corn thins and turkey to have as a snack while trying to stay away from the lollies haha. Protein still a little low, 1g/lb bodyweight for me would be about 210g but not super worried. If I was in a bit of a deficit then I would be but maintaining/bulking I feel like you can be a little more flixible, especially since my fats are still a little higher than what I want - would prefer it to be around 65-70g.

    Anyway despite the early morning and dentist etc it was a really solid and long workout. Had to have a little extra pre workout, probably due to the tiredness. Went into squats not feeling as confident as last week but they felt really good. My plan was to do the same 5x3x140kg as last week and just try and hit better form. Last week the first 3x3 was pretty solid but the last 2 sets weren't that great. Did the first set of 140kg and it just felt really strong so I was like fuck it, I'll give a set of 145kg a go and see how it feels. Was obviously a little tougher but solid so I stuck with that and pushed out 4 sets. Was hard though, the last rep on the last 2 sets were pretty grindy but not the worst. Happy with it though, was pretty hot in the gym and was sweating a bucket load and getting drained pretty quickly but just kept pushing. Even did a couple sets of pause reps too, 5kg heavier than last week and felt better too.

    Decided to do some leg press next but was pretty fucked from the squats, was squatting for almost an hour all up. Only managed 3x6x240kg which for 6 rep sets is pretty weak for me. I probably could of pushed myself a bit more but I was pretty drained. Leg extensions were the same too, 72kg isn't super heavy but it felt like it. Finished with some calf raises which were pretty solid, mixed it up and for each 100kg set I did them without holding onto the handles to really engage my core. Not sure if it actually does a whole light since it's a machine but it definitely is harder.

    On the injury front, wrist definitely did not like the squats today. Some sets hurt more than others. Tried to keep them upright and straight but was hard and probably should of chucked my wrist wrap on it but didn't. It's not feeling bad at all now though, but little worried about my Push workout tomorrow. Hamstring was no issue during the workout, just a little tight afterwards. Was contemplating giving some light Romanian deadlifts a go to see how it goes but thought he better of it, lucky I was tired!
     
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  9. Tom

    Tom Well-Known Member

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    6/4/18

    Morning Weight: 94.7kg

    Diet

    • 9:00AM: Homemade overnights oats with 100g banana
    • 10:30AM: 3/4 scoop Stim Lord
    • 2:30PM: Pub lunch - Chicken parmigiana with chips & salad
    • 5:30PM: 200g premium beef mince, burrito seasoning, 3x tortillas, 50g mild chunky salsa, 1x granny smith apple
    • 8:30PM: 235g chicken breast, 1/3 cup basmati rice (raw weight), diced pumpkin, tikka masala curry paste, diced tomatoes, light thickened cream, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without Pub lunch)

    Calories: 2060
    Protein: 129g
    Carbs: 246g
    Fat: 54g


    Workout

    Energy Level: Medium
    Routine: Push

    Duration: 1 hr 20 mins
    • Machine Seated Shoulder Press: 12x15kg, 10x25kg, 6x30kg, 3x35kg, 6x40kg, 6x45kg, 6x45kg, 6x45kg
    • Machine Incline Bench Press: 10x25kg, 8x35kg, 6x45kg, 6x50kg, 6x55kg, 6x55kg
    • DB Seated Side Raise: 8x12kg, 8x14kg, 8x16kg, 8x16kg
    • Machine Flat Bench Press: 10x35kg, 8x45kg, 8x45kg, 8x45kg
    • Cable One Arm Tricep Extension: 10x6kg, 10x8kg, 8x8kg, 8x8kg

    Summary

    Decided to be safe today and just stick to mostly machines, only free weight exercise I did was the DB side raises which don't affect my wrist. Glad I did, had barely any pain in it while doing the movements, didn't even have to chuck on my wrist wrap like last week. My wrist was worse off yesterday after squats to be honest. Might of been the fact that I did all the pressing movements with a thumbless grip. I already started doing this with my BB overhead press and found it to be better on my wrists, so I'll definitely be sticking to it with as many pressing movements as I can. I think the only one that might be a bit of a worry is BB flat or incline, having 90-100kg on the bar with a thumbless grip is a bit scary. I also read that doing squats with a thumbless grip is a thing, so I might give that a go next week as well.

    Anyway in terms of weight I was pretty happy with everyone, 45kg for shoulder press was pretty tough but I think that was because of the thumbless grip. Aimed a little low on machine incline for some reason, thought sets of 45kg for 6's would be tough but I did it for 8's last week but do remember it being a little harder than I thought. So just kept adding weight and ended up getting to 55kg for a couple sets which were hard. DB side raises was good, first set of 16kg was solid but second not so solid. Machine flat bench was the let down, just felt really shit and 45kg each side isn't very heavy for me for sets of 8. Just felt a little over the place maybe I was just getting fatigued. Finished with some cable one arm extensions, no straight bar again because of wrist but I probably could of given them a go with thumbless grip and a bit lighter - oh well. Did sets of 12 with 6kg last week so thought 3x10x8kg would be doable, only managed one set before my right arm could only do 8 but my left arm felt like it could of kept going for 10s - those imbalances!

    Went to the pub for lunch with missus and her family, really should of gotten something clean like a steak but can never resist a good parmy. And it was good! But probably a lot of fat haha.
     
  10. Tom

    Tom Well-Known Member

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    9BN/4/18

    Morning Weight: 96.1kg

    Diet

    • 9:30AM: 1x Coles hamburger rolls, 50g shaved turkey, spinach, 97% fat free mayonnaise
    • 11:00AM: 3/4 scoop Stim Lord
    • 11:30AM: 1x granny smith apple
    • 2:15PM: 235g chicken breast, 1/3 cup basmati rice (raw weight), diced pumpkin, tikka masala curry paste, diced tomatoes, light thickened cream
    • 5:15PM: 200g premium beef mince, lasagne sheets, lasagne sauce, bechamel sauce, grated cheese, grated carrot, grated zucchini
    • 8:00PM: TBA
    • 9:30PM: 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without 9:30PM meal)

    Calories: 1765
    Protein: 134g
    Carbs: 194g
    Fat: 44g


    Workout

    Energy Level: Medium
    Routine: Pull Strength

    Duration: 1 hr 20 mins
    • Machine Seated One Arm Row: 10x21kg, 8x31kg, 6x41kg, 6x46kg, 6x46kg, 6x46kg
    • Bicep Curl: 10x20kg, 8x30kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • V-Bar Lat Pulldown: 10x45kg, 8x59kg, 6x73kg, 6x73kg, 6x73kg, 6x73kg
    • DB Alternating Hammer Curl: 8x14kg, 8x16kg, 6x18kg, 6x20kg, 6x20kg, 6x20kg
    • Rope Face Pull: 8x16kg, 8x20.5kg, 8x22.5kg, 8x25kg

    Summary

    Not a bad workout but nothing amazing either. Think I waited a little too long between taking my pre workout and actually getting to the gym, gotta stop procrastinating so much! Anyway should be able to get 5 workouts in this week, depending on how the wrist goes. Still not 100% but didn't really notice much pain today. Plan is to do heavy legs tomorrow, heavy push Wednesday then hyper legs and hyper full upper.

    Wasn't planning on doing 6 reps for most things but figured if it's gonna be a strength day then going over 6 reps is getting more into hyper area. Did do 8 reps for face pulls just because I don't really like going heavy on any rear delt movements. Won't go into detail on everything, but was a pretty standard workout. I think once my hamstring is feeling good I'll get back into some rack pulls as a heavy lift.

    Going to missus family tonight for dinner, think we are having ribs so should be a bit of protein. Ate pretty good over the weekend until last night when I was craving maccas and ended up eating a large double quarter pounder meal and about 12-14 nuggets haha.
     
  11. Tom

    Tom Well-Known Member

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    10/4/18

    Morning Weight: 95.0kg

    Diet

    • 7:30AM: 4x slices white bread, vegemite
    • 11:30AM: 235g chicken breast, 1/3 cup basmati rice (raw weight), diced pumpkin, tikka masala curry paste, diced tomatoes, light thickened cream
    • 2:00PM: 3/4 scoop Stim Lord
    • 5:00PM: 200g premium beef mince, lasagne sheets, lasagne sauce, bechamel sauce, grated cheese, grated carrot, grated zucchini
    • 8:00PM: 4x slices Crust peri-peri chicken pizza, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 2864
    Protein: 190g
    Carbs: 324g
    Fat: 81g


    Workout

    Energy Level: High
    Routine: Legs Strength

    Duration: 1 hr 20 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x130kg, 3x140kg, 3x145kg, 3x150kg, 3x140kg, 3x140kg, 3x125kg (pause reps), 3x125kg (pause reps), 3x125kg (pause reps)
    • Machine Standing Calf Raise: 10x50kg, 8x80kg, 6x100kg, 6x110kg, 6x120kg, 6x120kg
    Cardio
    • 15 mins @ 70-80 - Level 5 = 450 calories

    Summary

    Was my plan just to focus on squats today since I'm doing 2 leg days this week. Wasn't even going to do the calf raises but just felt like doing a little extra. Also decided to do some cardio when I got home, I want to start doing it 2-3 times a week if I can just for general health. No more of this "cardio sucks" shit, I want to get healthier in general so more fruits, vegetables and a little cardio. Should help me trim up a little for my holiday to Fiji as well. Noticed while I was away that I was out of breath just walking up the stairs to the beach haha, not a good sign.

    Anyway squats were pretty good today. I usually stretch before but decided not to after reading it probably hinders performance. I think just my warmup/acclimation sets is enough plus a bit of dynamic stretching. I did notice a slight lack of depth today, not sure if it's due to not stretching though. So after getting 140/145/145/145/145 last week I really wanted to try and hit a set with 150kg, so 3x3 pyramid was the goal. The 145kg was a little harder than I expected to be honest but I think I had the bar too high on my back so it was sort of sitting on that bone, was a little painful. The 150kg was pretty solid, happy with it. After that I dropped it to 140kg for the last 2 sets, was pretty drained from the 150kg set so didn't want to try anymore. Then some pause rep sets as well, I did these more of a low bar setup though. Felt pretty good, the last 2 sets were probably felt the best form wise and just the weight on my back. Did 3 sets today instead of 2 as well, might up to 130kg next time. Calf raises were pretty standard, went heavy today and will do some higher rep seated calf raises on Thursday.

    Pizza tonight, got no meals left and not doing shopping/cooking until tomorrow. Cardio should help with the extra macros, but they're not that bad probably around maintenance. Do need a little more protein though, might get double chicken.

    Heavy push tomorrow. Had no pain in my wrist until about the 145kg or 150kg set which was annoying, thought it would be fine the hole workout. Gonna try some OHP tomorrow but if it's not feeling good I'll just do another machine workout.
     
  12. Tom

    Tom Well-Known Member

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    11/4/18

    Morning Weight: 94.2kg

    Diet

    • 9:00AM: 135g banana
    • 10:30AM: 3/4 scoop Stim Lord
    • 1:30PM: 2x gourmet beef hamburger patties, 2x Coles hamburger buns, 2x slices 97% fat free cheese, lettuce, tomato sauce, mustard
    • 4:00PM: 240g chicken breast with peri peri marinade, 300g potatoes
    • 6:30PM: 1x granny smith apple
    • 8:30PM: 200g beef mince, 0.4 cups basmati rice, four bean mix, taco seasoning, mild chunky salsa
    • 11:00PM: 3x ON birthday cake protein bites
    • 11:30PM: 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without hamburger patties)

    Calories: 2405
    Protein: 178g
    Carbs: 302g
    Fat: 50g


    Workout

    Energy Level: Low
    Routine: Push Strength

    Duration: 55 mins
    • BB Flat Bench Press: 12x20kg, 10x40kg, 6x60kg, 3x70kg, 1x80kg, 5x90kg, 5x90kg, 5x90kg
    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg, 1x55kg, 5x60kg, 5x60kg, 5x60kg
    • Straight Bar Tricep Pushdown: 10x24kg, 8x33kg, 6x40kg, 6x40kg, 6x40kg
    Summary

    Really wish I didn't go to the gym today. Had a rubbish sleep last night, felt like 4-5 hours max. Kept waking up and not being able to get back to sleep, felt like I was half asleep the whole time. Got up at 4:30AM to watch the soccer which I really didn't want to miss, then I had to do my shopping and meal prep all before going to the gym then work. Took me ages to do my meal prep when it should of been pretty easy, had to cook my chicken twice pretty much because I had it too high so the outside was burning but it was still raw on the inside when I sliced it up haha. 9/10 times I would of just skipped today's workout, but I had already taken my pre workout while cooking and thought it would make me feel better - was feeling pretty dog shit at this point.

    Got to the gym 30-45 mins later than usual so had fuck all time. Decided to start with flat bench since I did heavy machine shoulder press last week first up. Wasn't going too bad until the first 90kg set when I just felt my left bicep/forearm really start to hurt from the first rep. I've had this before, I'm not completely sure what caused it though, I'm thinking maybe lowering it too high up on my chest causing my arms to flare out too much. Like an idiot I just kept going, the sets were a little painful but not enough to stop me. Then I did some OHP which didn't feel too good either but I really slowed down the tempo and it wasn't too bad. Straight bar pushdowns were fine.

    After the workout my arm was pretty sore, doing some things would send sharp pain through it. It feels fine now though, no pain at all. Hopefully it's not as bad as last time, that hung around for a few weeks if I remember correctly. The good news is I didn't have any pain in my right wrist, I didn't even use wrist wraps simply because I forgot to take them up to the weight room with me haha. I could of gone back to get them but was just in a shit mood and couldn't be fucked so decided to give it a go without them. Really focused on keeping my wrists straight which helped.

    But yeah overall just a shit workout, felt like crap and the weights I did were nothing to be proud of. Even last week with a shit wrist I did 5x5x90kg. And 3x5x60kg on OHP is nothing when I've been doing 65-75kg sets before I got hurt. Oh well just one of those days, just need a good sleep tonight before hyper legs tomorrow - should make me feel better haha.

    Going to keep track of my weekly weight averages from now on I think just to get an idea of whether or not I'm gaining, maintaining or dropping weight. Got my hamburger patties from the butcher this week so not really sure on the macros, they look a little fatty though so probably 20-30g fat for 2 of em.


     
  13. blindbodybuilder

    blindbodybuilder Well-Known Member

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    I don't stretch before lifting anymore, always do plenty after though.

    I find doing the movement I am training with light or no weight for plenty of reps then building the weight to my work sets works well.
     
  14. Tom

    Tom Well-Known Member

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    Yeah just an old habit that’s stuck on I guess. I read someone say he stretches whatever he trained the previous day before he starts his workout. Gonna start doing that instead!
     
  15. Tom

    Tom Well-Known Member

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    12/4/18

    Morning Weight: 94.0kg

    Diet

    • 9:00AM: 60g Sultana Bran, 250ml full cream milk
    • 10:30AM: 1/2 scoop Stim Lord
    • 1:15PM: 2x gourmet beef hamburger patties, 2x Coles hamburger buns, 2x slices 97% fat free cheese, lettuce, tomato sauce, mustard
    • 4:00PM: 1x granny smith apple
    • 5:00PM: 240g chicken breast with peri peri marinade, 300g potatoes
    • 8:30PM: 200g beef mince, 0.4 cups basmati rice, four bean mix, taco seasoning, mild chunky salsa
    • 11:30PM: 3x Optimum Nutrition protein cake bites, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without hamburger patties)

    Calories: 2441
    Protein: 169g
    Carbs: 320g
    Fat: 48g


    Workout

    Energy Level: Medium
    Routine: Legs

    Duration: 1 hr 20 mins
    • BB Romanian Deadlift: 10x40kg, 8x50kg, 6x60kg, 6x70kg, 6x80kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg
    • Seated Leg Extension: 10x41kg, 8x54kg, 8x68kg, 8x77kg, 8x81kg, 8x81kg, 8x81kg
    • Standing Calf Raise: 10x60kg, 8x80kg, 8x80kg, 8x80kg
    • Seated Ham Curl: 10x32kg, 8x41kg, 8x50kg
    Summary

    Didn't end up doing a big workout today, wasn't very high rep either. Was not planning on starting with Romanians I can tell you that haha. Got to the gym and was going to start on leg press but someone had changed the settings of it and I couldn't work out how to change it back, it's like it was setup for a really short person and the ROM of the machine was so short haha. Never had to adjust it before so didn't know wtf to do. Went over to the squat rack and was like fuck it, my hamstring has been feeling good so I'll just try some Romanians and see how it goes.

    Anyway started light and went up in small increments, didn't have straps or anything so going super heavy wasn't a possibility anyway. Got to 90kg for a set of 6, was going to try 100kg but that usually when my grip becomes a problem and I have to use straps so I kept it at 90kg and just thought I'll do as many sets as I feel I can do, ended up doing 4. Hamstring definitely felt tight, not sure if it's a bad thing or not though. Wasn't really pain just tightness. I'm thinking it might be good to just get it going again and get used to the movement again. 90kg sets for me isn't that heavy, I've done 120-140kg for sets of 5-6 before I hurt it but it felt good just to get through those sets.

    Seated leg extensions next which were really good, felt stronger than last couple workouts that's for sure. Probably because I hadn't done any sort of quad movements before it today. Did standing calf raises again because the seated machine was being used, bit silly doing them twice and didn't really do much today. Can usually do 100kg for sets of 8. Finished with just 3 sets of hamstring curls, ran out of time and the 50kg set was tougher than I expected anyway. Was going to do some cardio but by the time I got home I only had time to eat and get ready for work - will try and do some tomorrow instead.

    Weight going back down which is good, thinking it might even jump up a little tomorrow. Tracking my weight in MyFitnessPal now and like I said yesterday I'll be tracking weekly averages just to get a better idea on what's going on.

    Hyper upper body tomorrow, left bicep/forearm is still feeling a bit sore so I'll see how it is in the morning. Was pretty sore last night after work I gotta say, really hoping it doesn't stick around for too long! Pretty sick and tired of being injured.
     
  16. Tom

    Tom Well-Known Member

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    13/4/18

    Morning Weight: 94.1kg

    Diet

    • 9:00AM: 50g Sultana Bran, 210ml full cream milk
    • 10:30AM: 1/2 scoop Stim Lord
    • 1:00PM: 2x gourmet beef hamburger patties, 2x Coles hamburger buns, lettuce, tomato sauce, mustard
    • 4:15PM: 240g chicken breast with peri peri marinade, 300g potatoes
    • 9:15PM: 200g beef mince, 0.4 cups basmati rice, four bean mix, taco seasoning, mild chunky salsa
    • 11:30PM: 5x homemade steamed dumplings, small slice of brownie, 1x multivitamin, 5g fish oil, 5g Creatine
    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 10 mins
    • Underhand Lat Pulldown: 10x39kg, 8x52kg, 12x66kg, 10x73kg, 8x79kg
    • Machine Incline Bench Press: 10x25kg, 8x35kg, 12x45kg, 10x50kg, 8x55kg
    • DB Seated Side Raise: 10x10kg, 12x12kg, 10x14kg, 8x16kg
    • Rope Hammer Curl: 12x19.5kg, 12x21.5kg, 10x24kg, 8x26kg
    • Machine Seated Tricep Dip: 10x59kg, 12x72kg, 10x81kg, 8x90kg
    Summary

    Was another pretty quick workout yesterday. Was feeling a bit fluey in the morning, felt even worse as the day/night went on. Still feeling pretty shit now. Was a decent workout though, decided to try something new and do a pyramid of sets of 12/10/8. Made the 8 rep set the weight that I would usually do for 3x8, after the 12 and 10 rep sets the 8 rep set was pretty tough. Was good to mix it up though, might do this more often.

    Didn't bother putting macros down cause I had a couple things I can't really track, but macros wouldn't of been too bad. Average weight for this week is 94.7kg. Hamstrings are pretty sore/tight from those Romanians, but good thing it's not the area I injured.

    Back into it Monday!
     
  17. Tom

    Tom Well-Known Member

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    16/4/18

    Morning Weight: 95.3kg

    Diet

    • 10:30AM: 1x Danone YoPro vanilla yoghurt, 1x granny smith apple
    • 11:30AM: 1/3 scoop Stim Lord
    • 3:00PM: 2x gourmet beef hamburger patties, 2x Coles hamburger buns, 2x slices burger, lettuce, 25g Coles burger sauce
    • 5:45PM: 270g chicken breast, 75g fusilli pasta, mushrooms, spinach, garlic, stock powder, light thickened cream
    • 8:30PM: 200g beef mince, 0.4 cups basmati rice, four bean mix, taco seasoning, mild chunky salsa, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without hamburger patties)

    Calories: 2377
    Protein: 158g
    Carbs: 288g
    Fat: 60g


    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 30 mins
    • BB Flat Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 1x80kg, 3x90kg, 3x95kg, 3x100kg, 3x100kg, 5x100kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x35kg, 6x40kg, 6x40kg, 6x40kg
    • Machine Seated One Arm Row: 8x31kg, 8x41kg, 8x41kg, 8x41kg
    • DB Seated Side Raise: 8x12kg, 8x14kg, 8x16kg, 8x16kg
    • Cable One Arm Tricep Pushdown: 10x6kg, 8x8kg, 8x8kg, 8x8kg
    • BB Incline Bench Press: 10x40kg, 10x60kg, 10x60kg, 10x60kg, 10x60kg
    Summary

    Still a bit sick with the flu but felt a lot better than I did yesterday, had a good 10-11 hours sleep last night which definitely helped. Was trying to decide whether to go to the gym today or not, had to do meal prep as well so was thinking of just giving myself another day off but decided I'd probably feel better if I worked out. Wasn't quite sure what kinda split I was going to do this week, was thinking of doing a bro split but ended up deciding to do my 3 upper and 2 lower day split to get back into higher frequency training.

    Started with heavy bench, was a little worried about my shoulder/bicep thing I had last week. Really focused on keeping wrists straight bad lowering the bar down a bit further. Like I said last week I think what happened was I was lowering the bar too high up my chest and flaring my elbows. Felt a lot better today, definitely a little pain but nowhere near as bad as last week. Really wanted to get back into the 100s so pyramided up with sets of 3, added wrist wraps for the 100kg set - forgot how much more solid they feel with these. Did 2x3 then on the last set I pushed out 5 just to feed the ego haha. Next week I'll go straight for 5x3 I think. Bicep curls were alright but only managed 3 sets, probably could of gone for a 4th but had a little niggle in my left elbow that was annoying me.

    Machine one arm rows were pretty standard, maybe could of gone a little heavier. Side raises were good, 16kg sets were pretty tough but might give 3 sets a go next week anyway. One arm pushdowns were solid, was thinking about giving 10kg a go but decided against it. Finished with BB incline, was going to do the machine seated chest fly but it was being used. After the set of 40kg I had the pain in my right wrist, I think I just switched off and completely forgot about focusing on keeping my wrists straight like on flat bench. Did this for the 60kg sets and they felt fine.
     
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  18. Tom

    Tom Well-Known Member

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    17/4/18

    Morning Weight: 95.0kg

    Diet

    • 7:00AM: 2x Tip Top English muffins, 2x slices 97% fat free cheese, 50g ham, tomato sauce
    • 10:00AM: 1x granny smith apple
    • 11:30AM: 270g chicken breast, 75g fusilli pasta, mushrooms, spinach, garlic, stock powder, light thickened cream
    • 2:30PM: 2/3 scoop Stim Lord
    • 5:45PM: 200g beef mince, 0.4 cups basmati rice, four bean mix, taco seasoning, mild chunky salsa
    • 8:30PM: 4x slices Crust peri peri chicken pizza, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 2955
    Protein: 207g
    Carbs: 334g
    Fat: 77g


    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hr 15 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x130kg, 5x140kg, 5x140kg, 5x140kg, 3x120kg (pause reps), 3x120kg (pause reps), 3x120kg (pause reps), 3x120kg (pause reps), 3x120kg (pause reps)
    • BB Romanian Deadlift: 6x60kg, 3x80kg, 6x100kg, 6x100kg, 6x100kg

    Summary

    Decent workout, wasn't feeling super keen going into it. Wanted to try hit sets of 5 with 140kg instead of going heavy on 3s. Also wanted to work on my low bar form. Got the 3x5 I was aiming for, definitely still need to work on my form. Felt pretty good but last set was definitely not the best, always try and make it the best of the sets but didn't feel that great. Did some pause rep sets after that, 120kg so little lighter than last week but pushed out 5 sets instead of 3. To be honest I was hoping to just do a couple sets of 5 but 3 was tough for the first set. Was pretty buggered after all that squatting but did some Romanians, wanted to try and do some sets of 100kg after 90kg felt pretty good last week. Hamstring felt a bit weird warming up but the working sets were fine. Main thing I'm happy with is I didn't need to use straps for the 100kg sets, usually struggle to hold onto it for sets. Weight was definitely slipping towards the end but happy with it.

    Getting some pizza tonight but won't really affect my macros. Definitely noticing a little tightening up which is good. Belt even felt a little loose so might have to go back down a notch soon haha.
     
  19. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Not *cough Dominos cough*...
     
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  20. Tom

    Tom Well-Known Member

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    Haha trust me bro I wanted nothing more than a deep pan Hawaiian but the missus only eats Crust :confused:
     
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  21. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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