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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    15/5/18

    Morning Weight: 96.1kg

    Diet

    • 7:30AM: 4x slices white bread, 2x slices cheese, 50g ham, tomato sauce
    • 11:45AM: 240g chicken breast, 225g cooked basmati rice, honey soy & garlic sauce, broccoli, carrot, cauliflower
    • 2:00PM: 1x granny smith apple
    • 2:30PM: 1 scoop Amped-AF
    • 5:30PM: 200g premium beef mince, 100g angel hair spaghetti, Barilla bolognese sauce, 10g parmesan cheese
    • 8:00PM: 2x grass fed beef patties, 2x Tip Top hamburger rolls, 2x slices cheese, 25g Coles special burger sauce, 1x multivitamin, 5g Creatine

    Macros

    Calories: 3139
    Protein: 227g
    Carbs: 341g
    Fat: 92g


    Workout

    Energy Level: Medium
    Routine: Push

    Duration: 1 hr 30 mins
    • BB Flat Bench Press: 15x20kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 3x100kg, 3x102.5kg, 3x105kg, 3x105kg, 3x105kg
    • Machine Seated Shoulder Press: 10x25kg, 6x35kg, 6x45kg, 6x45kg, 6x45kg, 6x45kg
    • Straight Bar Tricep Extension: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 6x46.5kg
    • Machine Incline Bench Press: 10x35kg, 8x45kg, 8x55kg, 8x55kg, 8x55kg
    • DB Alternating Front Raise: 8x12kg, 8x14kg, 8x14kg, 8x14kg

    Summary

    Like I said in my previous post, had a really shit sleep last night. Felt like it took me hours to get to sleep and had to get up at 5AM for work, I reckon I got about 4-5 hours sleep all up. Felt pretty shit house today but pre workout got me going a bit, definitely not as much as usual though haha. BB flat bench was pretty good, decided it's time to get the weight up again. Can't just keep doing 100kg sets every week when before I hurt my wrist I was doing sets of 3 with 105kg. 100kg felt pretty solid, 102.5kg felt a little heavier than I thought it would so I was a bit worried going into the 105kg sets but they weren't too bad. Right bicep pain is still a problem, although I didn't really notice it until later in the heavy sets which I guess is a good thing. But the fact it's still happening isn't good.

    Did some seated shoulder press next, my lower back was a bit sore after the flat bench. Think it was a bit because of yesterday's squatting plus a few of the heavier sets I was lowering the weight a bit too low which didn't feel too good on the lower back, probably should of done some foam rolling before to stretch it out a bit. Would usually do some 5 rep OHP and the next week do the opposite, 3 rep OHP and 5 rep flat bench. Will probably still stick to this setup, was thinking maybe I could do 3 rep flat bench/OHP then do a variation like machine shoulder press for shoulders and then like DB flat bench or even BB incline for 6 rep chest. Anyway machine shoulder press was pretty solid, not the heaviest I've done but might of even been able to do a little heavier today so it's feeling stronger which is the main thing - will give some heavier sets a go next week.


    Tricep pushdowns were strong, did 3 sets of that weight last week so wanted to try get 4. Was a little worried because last week I did them with back so my triceps weren't already fatigued. Sets were definitely tough, the very last rep was a bit of a grinder but I got there, might try a bit heavier next week. Machine incline bench was alright, no increase in weight and 55kg sets were actually pretty tough today - like tricep extensions the very last rep was pretty tough. Gym was packed by this stage and there was no benches free so I couldn't do DB seated side raises which was annoying, decided to do some 8 rep front raises instead. Felt pretty good, nice to mix it up. Might of been able to get 16kg sets.
     
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  3. Tom

    Tom Well-Known Member

    Joined:
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    15/5/18

    Morning Weight: 96.0kg

    Diet

    • 7:30AM: 2x slices white bread, 1x slices cheese, 25g ham, tomato sauce
    • 9:30AM: 2x slices white bread, 1x slices cheese, 25g ham, tomato sauce
    • 11:15AM: Sumo Salad chicken caesar wrap
    • 2:30PM: 1 scoop Amped-AF
    • 5:00PM: 200g premium beef mince, 100g angel hair spaghetti, Barilla bolognese sauce
    • 8:00PM: 2x grass fed beef patties, 2x Tip Top hamburger rolls, 2x slices cheese, 15g Coles special burger sauce, 1x multivitamin, 5g Creatine

    Macros

    Calories: 3050
    Protein: 214g
    Carbs: 291g
    Fat: 113g


    Workout

    Energy Level: Medium
    Routine: Pull

    Duration: 1 hr 10 mins
    • Machine Seated One Arm Row: 10x31kg, 8x36kg, 6x41kg, 6x46kg, 6x46kg, 6x46kg
    • EZ Bar Wide Grip Curl: 10x25kg, 6x30kg, 3x35kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x8kg, 8x8kg
    • V-Bar Lat Pulldown: 8x52kg, 8x66kg, 8x66kg, 8x66kg
    • DB Alternating Hammer Curl: 8x16kg, 8x18kg, 8x18kg, 8x18kg

    Summary

    Pretty decent workout. Mixed it up and did some heavy one arm rows on the machine, didn't feel super amazing though to be honest. Might play around with the setup of the machine next time, just not feeling it in my lats as much anymore. Decided to mix up the curls as well and try some heavy EZ bar curls instead, 6x40kg was pretty tough though. First and last set were the best for sure, paused at the top of every rep for a good 2-3 seconds in these sets. The very last rep was pretty tough but happy I got the 4x6. Cable one arm flies were alright, nothing amazing. Did some V-Bar pulldowns, was going to give something different a go like neutral pulldowns with the wider attachment but didn't for some reason haha. Finished with alternating hammer curls which were decent.

    Overall an alright workout but nothing amazing. Definitely could of done more but I don't want to do too much volume on these so called "heavier" push/pull days. They're not really strength days since I'm doing 6-8 rep stuff as well which is more strength/hypertrophy. If I was going for straight strength days then I probably wouldn't be doing anything over 5 reps really. So on these days I really want to focus on quality over quantity, 2 exercises max per body part. For instance on Pull I would focus on one vertical and one horizontal back movement. I think maybe getting back into rack pulls would be a good idea which is a 3-5 rep movement like I do for bench, OHP and squats.

    Weight is consistently staying at around 96kg this week which I'm happy with. Who knows maybe I will actually get to that elusive 100kg goal I set myself a couple years a go haha. I just don't want to get there for the sake of getting there and do it by putting on a shit ton of fat! Second leg day today, if I've got the energy I might give some sumos a go!
     
  4. Tom

    Tom Well-Known Member

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    17/5/18

    Morning Weight: 96.1kg

    Diet

    • 7:30AM: 2x slices white bread, 1x slices cheese, 25g ham, tomato sauce
    • 9:00AM: 2x slices white bread, 1x slices cheese, 25g ham, tomato sauce
    • 11:15AM: 240g chicken breast (raw weight, 100g cooked basmati rice, mixed vegetables
    • 2:30PM: 1 scoop Amped-AF
    • 4:45PM: 200g premium beef mince, 100g angel hair spaghetti, Barilla bolognese sauce
    • 7:30PM: 2x grass fed beef patties, 2x Tip Top hamburger rolls, 2x slices cheese, 15g Coles special burger sauce, 1x multivitamin, 5g Creatine

    Macros

    Calories: 2828
    Protein: 217g
    Carbs: 313g
    Fat: 76g


    Workout

    Energy Level: Medium
    Routine: Push

    Duration: 1 hr 10 mins
    • BB Incline Bench Press: 12x30kg, 10x50kg, 10x60kg, 10x70kg, 10x70kg, 10x70kg
    • BB Overhead Press: 10x20kg, 10x35kg, 10x50kg, 10x50kg, 10x50kg
    • Machine Seated Tricep Dip: 10x63kg, 10x77kg, 10x81kg, 10x86kg
    • DB Seated Side Raise: 12x10kg, 12x10kg, 12x10kg
    • Machine Seated Chest Fly: 12x59kg, 12x66kg, 12x66kg, 12x66kg
    • Cable One Arm Tricep Extension: 12x6kg, 12x6kg, 12x6kg, 12x6kg

    Summary

    Felt pretty shit and tired at the end of my shift today so decided not to do my lower day today but tomorrow instead when I have the day off after a decent night's sleep hopefully. So I decided to do a higher rep push day, meaning I am going to try and do the same for pull on Saturday. Got the day off so will have plenty of time to get to the gym.

    Workout was good, tried a thumbless grip on the first and third set of the incline bench press. Definitely noticed when not doing thumbless on the second set that I was dropping the weight a little too low on some reps, definitely helped keep my wrists straight and the reps were noticeably harder but not too bad. OHP was really tough, I figured since I've been doing 5-6 reps with 70kg that 50kg for 10 rep sets wouldn't be too hard but boy was I wrong haha. First set was really tough and I thought I wouldn't get even the second set but I somehow managed to get the 3 sets but it was pretty tough and really hit my shoulders.

    Machine tricep dips were pretty good, I really lent forward on the 86kg set and felt it a lot more - I remember reading about doing this somewhere and it just popped into my head. Side raises were pretty tough with only 10kg, probably could of done another set. Machine chest flies didn't feel that amazing, I'm pretty uncoordinated with this kind of shit and feel like my arms are never in sync if that makes sense. One arm extensions felt really good.

    Like I said this morning my weight seems to be staying around 96kg now which is good. Feel like I'm not carrying too much fat, had a pretty sick pump after my workout today. Pretty hungry at the moment so those macros might not be what I end up on, feel like I'll need something else as well haha. Fat is pretty low anyway so feel like I can have a treat of some sort!
     
  5. Tom

    Tom Well-Known Member

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    18/5/18

    Morning Weight: 95.3kg

    Diet

    • 10:00AM: 1/2 slice sourdough bread, chicken, cheese, avocado
    • 12:15PM: 1 scoop Amped-AF
    • 2:30PM: 200g premium beef mince, 100g angel hair spaghetti, Barilla bolognese sauce
    • 6:00PM: Pub meal - Maybe steak/mashed potatoes or chicken parmigiana..?
    • 8:30PM: 80g Bulk Nutrients Musclefood 101, 1x Chobani Greek yoghurt

    Macros (without pub meal)

    Calories: 1481
    Protein: 113g
    Carbs: 166g
    Fat: 44g


    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hr 20 mins
    • BB Sumo Deadlift: 10x60kg, 6x80kg, 3x100kg, 3x120kg, 3x140kg, 3x160kg, 3x160kg, 3x160kg, 5x140kg, 3x140kg, 3x140kg
    • Leg Press: 10x120kg, 8x160kg, 8x200kg, 8x240kg, 8x240kg, 8x240kg
    • DB Romanian Deadlift: 8x16kg, 8x20kg, 8x22kg, 8x24kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 8x100kg, 8x120kg, 8x120kg

    Summary

    Really good workout, really happy I decided to do this workout today. Went to RTA this morning and wasn't very hungry but split a slice of sourdough with chicken, cheese & avocado with the missus at a cafe. Felt pretty good going into the workout, was keen to do some heavy sumos. Ended up doing 3 rep stuff and went pretty heavy. Most I've done for 3 reps in the past is 140kg I believe. Did that and felt like I could go a little heavier, was thinking of going 150kg before 160kg but decided to just go straight to 160kg. First set was pretty good, second set was really tough though so I wasn't sure if I would get a 3rd but went for it and managed to push it out.

    Definitely noticed my form slipping on those last 2 sets, really tried to stay tight but felt with sumos the hardest part is getting the weight off the ground where as conventional it's more the lockout I think. One thing I need to work on is trying to really lock out my knees/legs a bit harder if that makes sense. Dropped it back to 140kg after the 160kg sets, was thinking of trying to get a couple sets of 5, got the first set but it was tough and only managed 3 on the next so did another set of 3 after that. After the heavy sets the 140kg sets felt really solid, really happy with it overall and keen to keep going with them and get stronger. It's obviously a bit weak due to not doing deadlifts week in week out for a long time, usually your deadlift would be heavier than our squat but I'm probably stronger in squats atm.

    After that I did some 8 rep leg press, didn't go too heavy though. Did them with a much lower stance than normal which really hit my quads more, when I was doing 300-400kg sets I was doing them with a really high foot stance which incorporates your hamstrings a lot more. Felt really good though but did feel my heels coming off towards the end and my right foot was even twisting outwards each rep which was annoying. DB Romanian deadlifts were good, nothing amazing though. Finished with calf raises and went a bit heavy but they felt really food with my flat shoes rather than my Nike free runs.

    Diet today will probably be under if anything, didn't get to the gym til like 12:30PM then had a post workout meal and now going to dinner at the pub for my missus grandma's birthday. So only 2 solid meals all day, not even sure if I will be able to get the 8PM musclefood and chobani in as well because I might be pretty full already. Oh well.
     

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