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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    Nah they don't have an online store unfortunately. It's a chain of shops called Booty n Buff. If you're really that keen to get it I'm happy to go in and grab it for you then post it on to you. It's not cheap though like usual, this God of Rage Reloaded was $70 a tub!

    Anyway let me know!

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

    7/6/18

    Morning Weight: 95.6kg

    Diet

    • 9:45AM: 2x whole fried eggs, 1x slice cheese, 2x slices white bread, tomato sauce
    • 11:00AM: 1 scoop Centurion Labz God of Rage Reloaded
    • 1:30PM: 2x grass fed beef hamburger patties, 2x white hamburger rolls, 2x slices Woolworths smokey cheese, lettuce, tomato, 15g Coles special burger sauce
    • 4:45PM: 170g Chobani Greek yoghurt, 1x granny smith apple
    • 6:45PM: 200g Woolworths beef bulgogi, 220g cooked basmati rice, red capsicum, green capsicum, onion
    • 11:30PM: 4x slices white bread, 2x slices cheese, 2x slices light cheese, 90g ham, tomato sauce, 1x multivitamin, 5g Creatine

    Macros

    Calories: 3065
    Protein: 201g
    Carbs: 327g
    Fat: 95g


    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hr
    • Leg Press: 10x120kg, 8x160kg, 3x200kg, 8x240kg, 8x260kg, 8x280kg
    • Seated Leg Curl: 10x32kg, 8x41kg, 8x50kg, 8x50kg, 8x50kg
    • Seated Leg Extension: 10x50kg, 10x63kg, 10x77kg, 10x77kg, 10x77kg
    • DB Stiff Leg Deadlift: 10x16kg, 10x20kg, 10x24kg, 10x24kg
    • Standing Calf Raise: 10x40kg, 10x80kg, 10x80kg, 10x80kg

    Summary

    This workout was alright, nothing special though. Leg press felt good, did 3 sets with 240kg last time for sets of 8 so did a pyramid today and was pretty strong. Leg curls were a bit disappointing was hoping to do more weight for 8 rep sets but they felt a little harder than I expected. Leg extensions were good, same weight as last week and felt tough again. DB stiff legs were pretty good, really slowed down the reps and took my time. Grip was becoming an issue towards the end of the 24kg sets like last week with the 70kg BB Romanians. Calf raises were standard.

    Had a very busy night at work, only got to stop and have one proper meal but lucky I took a couple snacks as well so when I got home from work I didn't have a whole lot of macros to get in.

    Forgot to mention that my upper back problem flared up a little after doing Wednesday's upper body day, I didn't really notice it that day but yesterday morning it was a bit shit but nothing like how it was the other week when I could barely turn my head without being in pain. So that's why I still did my lower day as I was doing mostly machines anyway. Today it's still feeling a bit shitty but I got my foam roller from work and am going to do a good roll around then hopefully it should be sweet for today's higher rep upper body day, just going to try and work around it best I can.
     
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  3. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Mate if you could do that it would be awesome!

    Sending you pm bro.
     
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  4. Tom

    Tom Well-Known Member

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    8/6/18

    Morning Weight: 96.2kg

    Diet

    • 10:00AM: 100g banana
    • 11:00AM: 1 scoop Centurion Labz God of Rage Reloaded
    • 1:45PM: 2x grass fed beef hamburger patties, 2x slices white bread, 2x slices Woolworths smokey cheese, tomato sauce, mustard
    • 5:00PM: 1x serving Man Shake, 170g Chobani Greek yoghurt, 1x granny smith apple
    • 8:00PM: 200g Woolworths beef bulgogi, 220g cooked basmati rice, red capsicum, green capsicum, onion
    • 11:30PM: TBA, 1x multivitamin, 5g Creatine

    Macros (without 11:30PM meal)

    Calories: 1951
    Protein: 149g
    Carbs: 236g
    Fat: 40g


    Workout

    Energy Level: High
    Routine: Upper (High Rep)

    Duration: 1 hr 40 mins
    • Machine Flat Bench Press: 12x40kg, 10x80kg, 10x100kg, 10x100kg, 10x100kg
    • Underhand Lat Pulldown: 10x39kg, 10x52kg, 10x66kg, 10x66kg, 10x66kg
    • DB Alternating Front Raise: 10x10kg, 10x12kg, 10x12kg, 10x12kg
    • Machine Seated Tricep Dip: 10x63kg, 10x81kg, 10x86kg, 10x90kg
    • Rope Hammer Curl: 10x17kg, 10x24kg, 10x24kg, 10x24kg
    • Machine Seated Chest Fly: 12x45kg, 12x59kg, 12x59kg, 12x59kg
    • BB Bent Row: 12x30kg, 12x50kg, 12x50kg, 12x50kg
    • Rope Face Pull: 12x15kg, 12x19kg, 12x19kg, 12x19kg
    • BB Seated French Press: 15x25kg, 15x25kg, 15x25kg
    • Cable Close Grip EZ Bar Curl: 15x15kg, 15x15kg, 15x15kg

    Summary

    Huge workout, love these higher rep workouts. Get a pretty sick pump! Didn't really plan out what I was going to do like I usually would so pretty much just decided what to do next after each exercise based on what was available or what I felt like doing etc. Machine flat bench felt really good, the first couple sets of 100kg I was pausing at the bottom for like half the reps then the last set I paused on every rep and really felt it in my chest doing this. Underhand pulldowns were alright but didn't feel it a whole lot in my back more so in my forearms haha. DB alternating front raises was probably the only thing I could of gone a little heavier on maybe like 14kg sets. Machine tricep dips were good, was thinking sets of 81kg but that first set was easy so just added weight for each set instead. Rope hammer curls were pretty standard, same with everything else really. Was going to do 12 rep French press and cable curls but first set of French press I just kept going to 15 so thought I might as well just do 15 rep sets and did same for cable curls. 15kg for cable curls isn't that heavy but the reps were really controlled and slow and squeezing at the top etc which made it hard.

    Wasn''t hungry at all when I woke up this morning, probably because I had a pretty biggish meal before bed last night so all I had was a banana pre workout but still felt good during my workout. Got home and realised I had no hamburger buns left and only had 2 pieces of bread left so made a double cheeseburger sandwich haha, no vegetables just straight up double cheeseburger! Won't be as busy at work tonight which is good but not sure what I'm going to eat when I get home. Got some eggs so maybe I'll make something with those.
     
  5. Tom

    Tom Well-Known Member

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    12/6/18

    Morning Weight: ???

    Diet

    • 7:30AM: 4x slices white bread, 2x slices cheese, 30g ham, tomato sauce
    • 10:30AM: 1x granny smith apple
    • 11:30AM: 200g regular/lean beef mince mix, 220g cooked basmati rice, mixed vegetables, mild curry seasoning
    • 2:30PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 5:30PM: 200g regular/lean beef mince mix, four bean mix, taco seasoning, 3x tortillas, mild chunky salsa
    • 8:30PM: 220g chicken breast, 100g fettuccine pasta, garlic, stock, light thickened cream, 1x multivitamin, 5g fish oil, 5g Creatine

    Macros

    Calories: 3308
    Protein: 201g
    Carbs: 385g
    Fat: 109g


    Workout

    Energy Level: High
    Routine: Chest & Back

    Duration: 1 hr 10 mins
    • BB Flat Bench Press: 12x20kg, 10x60kg, 6x70kg, 3x80kg, 1x90kg, 6x100kg, 6x100kg, 6x100kg, 6x80kg (pause reps), 6x80kg (pause reps)
    • Machine Seated One Arm Row: 10x26kg, 8x36kg, 6x46kg, 6x51kg, 6x51kg
    • Machine Incline Bench Press: 10x40kg, 8x50kg, 8x60kg, 8x60kg, 8x60kg
    • V-Bar Lat Pulldown: 10x45kg, 8x59kg, 8x73kg, 8x73kg, 8x73kg
    Cardio

    • 15 mins @ Level 5 - 80-85 RPM = 521 calories

    Summary

    No workout yesterday. Had a big Saturday night, didn't feel too bad on Sunday but slept in way too long so meant I didn't get to sleep as early as I should of for my 5AM start yesterday. Felt like absolute shit yesterday and still had meal prep to do so no way I was going to the gym, only ended up doing 1/3 of my meal prep because of how tired and crap I was feeling haha. Which is why today's workout was so short and basic, still had to do the other 2/3 of the meal prep afterwards. Was a really good workout nonetheless, haven't done chest/back in a while but definitely one of my favourite muscle combination to hit together.

    Decided to go a bit lighter on bench and was thinking of doing 5 rep sets but decided might as well go for some sort of PR and decided to do some 6 rep sets instead. Definitely a PR for me in terms of sets, I've done 100kg for 1 set of 6 in the past which was a long time a go so to hit 3 sets is really good. The form felt really good too, the first set I didn't use any wrist wraps either, usually anything 100kg or over I used wrist wraps. I added them for the other 2 sets though because I did notice a little pain in my right wrist (the one I injured not too long a go) after that first set. Was contemplating going for a fourth set but the last couple reps of the third were pretty tough and I didn't want to push myself too far and get that bicep/forearm pain. Better safe than sorry! So instead I dropped it to 80kg and did a couple pause rep sets of 6. These were actually a little easier than I expected, I was actually going to do 85kg but couldn't find the 2.5kg plates.

    Machine one arm rows were pretty decent, I started my working sets on 46kg then realised I did a couple sets of that last week for 8 rep sets so upped it to 51kg and it was definitely tough but felt good, my grip was the annoying thing because towards the end of each set it was slipping out of my hands a bit. Machine incline bench was also strong, usually for 8 rep sets I would start with 55kg and then bitch out on upping it to 60kg so today I just straight for 60kg sets and they were solid as fuck. Very last rep was a grinder for sure but really stoked I got the 3 sets! V-Bar pulldowns today, haven't done them in a while but they felt really solid. Might of been able to go a little heavier though.

    Been slacking hard with the cardio lately, haven't done any in a few weeks. Been noticing a little shortness of breath lately so really want to get back into it just for general health. Been bulking a long time as well as taking pre workout week in week out so my body is probably hating me haha. Last time I got this heavy bulking I had to stop because the shortness of breath was getting too bad. Holiday to Fiji is also under a month away so will be good to tighten up a little so I don't look like a beached whale haha.
     
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  6. Tom

    Tom Well-Known Member

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    13/6/18

    Morning Weight: 85.2kg

    Diet

    • 7:30AM: 4x slices white bread, 2x slices cheese, 30g ham, tomato sauce
    • 10:00AM: 1x granny smith apple
    • 11:30AM: 200g regular/lean beef mince mix, 220g cooked basmati rice, mixed vegetables, mild curry seasoning
    • 2:30PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 5:45PM: Fried chicken burger with double chicken, loaded tator tots
    • 8:00PM: 2x serving The Man Shake, frozen pineapple, 1x multivitamin, 5g fish oil, 5g Creatine

    Macros (without 5:45PM meal)

    Calories: 1923
    Protein: 141g
    Carbs: 206g
    Fat: 60g


    Workout

    Energy Level: Medium
    Routine: Delts & Arms

    Duration: 1 hr 30 mins
    • BB Overhead Press: 10x20kg, 8x45kg, 6x52.5kg, 3x60kg, 1x67.5kg, 3x75kg, 3x75kg, 3x75kg, 3x75kg, 3x75kg
    • BB Bicep Curl: 10x20kg, 6x27.5kg, 3x35kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • DB Seated Side Raise: 8x12kg, 6x14kg, 8x18kg, 8x18kg, 6x18kg
    • Bent Bar Tricep Pushdown: 10x21.5kg, 6x28kg, 3x35kg, 8x42kg, 8x42kg, 8x42kg
    • Cable One Arm Rear Delt Fly: 8x8kg, 8x10kg, 8x10kg

    Summary

    OHP was pretty tough today, went for 5x3x75kg again and they were actually going pretty nicely until the last set. First rep of the first set I just couldn't get the first rep up, almost felt like I was going to faint or something haha. Not sure if it was my breathing or what but only got it up like half way before I had to give up, re-racked it and gave it another go after like 10-20 seconds. Managed to get it but fuck it was tough and was just swaying all over the place it felt. Was pretty weird, I've never felt like that when lifting. Not sure if it has something to do with what I said yesterday how I've been feeling a bit short breathed lately but this week has felt a little off in general. Head just isn't there, feel a bit fried during the day and especially at night. Appetite isn't that great either, post workout I'm starving then I eat and I'm done for the night it feels like even though I need to get another meal in. Tuesday night I couldn't even finish my last meal, ate the chicken from my chicken and pasta and that was it basically. Ordered some protein first thing yesterday morning, haven't had any for a while but want some around for situations like that because I can get a shake down if I need to.

    Anyway bicep curls were good, definitely felt better than last time but still pretty tough towards the end but feel like they're getting better which is the main thing. DB side raises were alright, was going to do 16/18/18 again but couldn't find 16kg DBs so went straight to 18kg, got 2 sets of 8 then only 6 on the 3rd but they felt good. Did tricep pushdowns with a slightly bent bar, they were strong but I prefer the straight bar even though it's not a whole lot of difference. Finished with some one arm rear delt flies, was going to try do 3 sets with 10kg but second set was a bit tougher than I wanted so finished there.

    Legs today. Like I said this week just hasn't felt that great. Motivation and appetite aren't the best. Once I get into the gym and get started I'm sweet though and my energy starts to kick in. Think the 2 weeks off pre workout and everything when I go to Fiji will be good, hopefully come back feeling refreshed and energised!

    Oh and had a double fried chicken burger post workout, missus had a shit day so picked up some burgers after work. Knew I probably wouldn't be able to eat anything else so got double chicken for bit of extra protein. Then tried to down a couple servings of my dad's Man Shake which was pretty shit because it didn't dissolve properly haha.
     
  7. countryboy

    countryboy Well-Known Member AGJ Supporter

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    @Tom not sure about that posture device on Wodlife but it's reasonably cheap we all have wasted more on a hyped up supp and been dudded give it a go I say
    You can also try band pull parts you get a band hold at shoulder height and pull apart it doesn't have to be very heavy band either I saw huge improvements in shoulder posture back and chest not as tight from doing 3x25 reps morning and night for about 3 weeks and now I just do it 4 times a week as maintenance prehab routine
     
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  8. Tom

    Tom Well-Known Member

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    Sweet cheers for the tip. I think if I just actually started doing stretching and foam rolling it would be fine, I'm just very bad when it comes to that sort of stuff haha.

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

    14/6/18

    Morning Weight: 95.4kg

    Diet

    • 7:30AM: 4x slices white bread, 2x slices cheese, 30g ham, tomato sauce
    • 10:00AM: 1x granny smith apple
    • 11:30AM: 200g regular/lean beef mince mix, 220g cooked basmati rice, mixed vegetables, mild curry seasoning
    • 2:30PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 5:15PM: 300g regular/lean beef mince mix, 4x tortillas, mild chunky salsa, 1x multivitamin, 5g fish oil, 5g Creatine
    • 7:30PM: 2x scoops Bulk Nutrients chocolate Protein Matrix

    Macros

    Calories: 2974
    Protein: 206g
    Carbs: 291g
    Fat: 112g


    Workout

    Energy Level: Medium
    Routine: Legs

    Duration: 1 hr 20 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x135kg, 5x150kg, 5x150kg, 5x150kg, 3x130kg (pause reps), 3x130kg (pause reps)
    • Seated Leg Curl: 10x32kg, 8x41kg, 6x50kg, 6x54kg, 6x54kg, 6x54kg
    • Seated Leg Extension: 10x54kg, 8x68kg, 8x81kg, 8x81kg, 8x81kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 8x100kg, 8x120kg, 8x120kg

    Summary

    Pretty good workout, felt a little better throughout the day but still feeling a little shitty. Think it's just one of those off weeks. One more day of work then gonna chill the fuck out this weekend and just relax.

    Squats were pretty good, the acclimation sets definitely felt a little off and also noticed a little pain in my right inner hamstring area which was weird but nothing really bad. Planned on trying to hit 5 rep sets with 150kg, they were pretty tough and form was probably a solid 8/10. Only thing I found was I was falling forward a tiny bit, but nothing crazy like that one rep last week haha. Overall happy with it. Dropped it to 130kg for some pause rep sets, same weight as last week but today the pause was definitely longer and around 3 seconds each rep so they were tough.

    Seated leg curls felt better this week so did some 6 rep sets with a bit more weight, not the heaviest I've done but getting back up there after my hamstring injury which is good. Went straight to 81kg on leg extensions today, 3 solid sets but definitely a bit harder than I expected so might keep it at that next week. Finished with some calf raises, was bit worried 120kg would be too heavy for 8 rep sets but smashed a couple sets and they felt really solid.

    Got my Protein Matrix in the mail today which surprised me, said it would take 4-5 days cause it was coming from Hobart but I'm guessing they must have a place in Sydney they send from too. Had a bit more food post workout than usual, did 1.5x the burrito meat I usually have and an extra tortilla. Like I said the last couple days my appetite has been pretty shit especially post workout so I will just smash down a couple scoops of protein before bed.
     
  9. Tom

    Tom Well-Known Member

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    14/6/18

    Morning Weight: 95.1kg

    Diet

    • 8:00AM: White roll, 2 fried eggs, bacon, tomato sauce
    • 10:30AM: 2 scoops Bulk Nutrients Protein Matrix
    • 11:30AM: 1 scoop Centurion Labz God of Rage Reloaded
    • 12:00PM: 1/2 scoop Centurion Labz God of Rage Reloaded
    • 2:30PM: 300g regular/lean beef mince mix, 4x tortillas, mild chunky salsa, 1x granny smith apple
    • 5:30PM: PIZZAAAAAAAAAAAAAAAA + PASTAAAAAAAAAAAAAA

    Macros (without 5:30PM meal)

    Calories: 2241
    Protein: 165g
    Carbs: 212g
    Fat: 94g


    Workout

    Energy Level: Medium
    Routine: Upper Hyper

    Duration: 1 hr 30 mins
    • BB Incline Bench Press: 10x20kg, 10x40kg, 10x60kg, 10x70kg, 10x70kg, 10x70kg
    • Machine Lat Pulldown: 10x36kg, 10x45kg, 10x54kg, 10x54kg, 10x54kg
    • Machine Seated Shoulder Press: 10x25kg, 10x35kg, 10x35kg, 10x35kg
    • Rope Hammer Curl: 10x17kg, 10x24kg, 10x26kg, 10x26kg
    • Machine Seated Tricep Dip: 10x63kg, 10x77kg, 10x90kg, 10x90kg, 10x90kg
    • Machine Seated Chest Fly: 12x52kg, 12x66kg, 12x66kg, 12x66kg
    • BB Bent Row: 12x40kg, 12x55kg, 12x55kg, 12x55kg
    • Rope Face Pull: 12x17kg, 12x21.5kg, 12x21.5kg, 12x21.5kg
    • Cable EZ Bar Bicep Curl: 15x15kg, 15x17kg, 15x17kg
    • Cable One Arm Tricep Pushdown: 15x6kg, 15x6kg, 15x6kg

    Summary

    Another big hyper day like last week. Didn't feel that great going into this one though, had an extra 1/2 scoop pre workout when I got to the gym but still didn't hit me very hard. Got through the workout quicker than last week though and added weight to anything I did last week so overall a good workout. Had a pretty sick pump at the end as well, mainly my arms because of those 15 rep exercises haha. That's it for this week, hopefully a better week next week mentally.
     

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