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

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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.
     
  10. Tom

    Tom Well-Known Member

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    18/6/18

    Morning Weight: 97.6kg

    Diet

    • 8:00AM: 2.5 whole eggs + 2.5 egg whites, 3x short cut bacon, tomato sauce
    • 10:15AM: 60g Kellogg's honey Crispix, 150ml full cream milk
    • 1:00PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 4:00PM: 2x grass fed beef hamburger patties, 2x Woolies jumbo soft rolls, 2x Woolies smoked cheese slices, lettuce, 20g Coles special burger sauce, 1x granny smith apple
    • 6:30PM: 375g Latina portobello mushroom, feta & onion capalletti pasta, stir through sauce
    • 7:00PM: 2.5 scoops Bulk Nutrients Protein Matrix, 5g fish oil, 5g Creatine

    Macros

    Calories: 2741
    Protein: 201g
    Carbs: 269g
    Fat: 91g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 25 mins
    • BB Flat Bench Press: 12x20kg, 10x60kg, 6x75kg, 3x85kg, 1x95kg, 5x105kg, 3x105kg, 3x105kg, 3x105kg, 3x105kg
    • Underhand Lat Pulldown: 10x52kg, 6x66kg, 3x73kg, 1x79kg, 6x83.6kg, 6x83.6kg, 6x83.6kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x32kg, 3x40kg, 6x48.8kg, 6x51.1kg, 6x51.1kg
    • Machine Seated Shoulder Press: 8x35kg, 8x45kg, 8x45kg, 8x45kg
    • DB Alternating Hammer Curl: 8x16kg, 8x18kg, 8x20kg, 8x20kg
    • Machine Incline Bench Press: 8x50kg, 8x60kg, 7x65kg, 8x60kg

    Summary

    Fucking beast workout today! Feeling 10x better than last week that's for sure. Pre workout hit me hard, last week it felt like it was doing fuck all which was weird. My plan was to do 5x3x105kg on bench but the pre workout got to me a bit on the first set and I did 5, but settled myself down after that I finished off the sets of 3 haha. No bicep pain as well which I'm stoked with. Bench has been my biggest improvement this bulk for sure and I'm really noticing it in my chest, as well as my upper chest from the incline work. Did some 6 rep underhand pulldowns today, felt a bit heavy still so only did 3 sets instead of the usual 4. Straight bar pushdowns were even stronger today and just keep surprising me haha, had to add 3 2.3kg addon things to the stack to get to 51.1kg. Soon I'll have to do them on the bloody lat pulldown machine cause I might run out of weight haha.

    Machine shoulder press was really strong too, I remember struggling to do sets of 6 with 45kg not long a go but smashed 3x8 today. Last rep or two were tough but they just felt so good. DB hammer curls were strong too, 20kg used to be really hard and my form would feel shitty with them but just felt really solid. Machine incline bench was the only thing that I failed to get the reps on, decided to give 65kg a crack but just couldn't get the 8th rep. Last week I did 3x8x60kg so even though I didn't get the 8th rep it's probably still better. Dropped it back to 60kg for the last set.

    Weight in very heavy this morning but did binge quite a bit before bed last night so that's probably why, weighed myself when starting my workout and was only like 96.8kg so obviously just a bit of bloat in the morning - and it was 4AM haha. Had to change my diet up a little because I've started doing a bit of different work some days so the times I have breaks are a bit different. Was meant to finish 11:30AM so that 10:15AM meal would of been a perfect pre workout meal but ended up having to stay back an hour. Anyway doing the same thing tomorrow but finishing 11:00AM, then some heavy squats!

    Oh and the pasta for dinner wasn't planned, got it for dinner yesterday but didn't eat it so missus wants to have it tonight. Made some teriyaki beef and vegetables with rice which was what I would usually have. The pasta has fuck all protein so gonna have a protein shake to make up for that, really glad I decided to get some haha - forgot how convenient it is!
     
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  11. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Nice man, as far as problems go struggling to get enough weight on the stack isn't a bad problem to have.
     
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  12. Tom

    Tom Well-Known Member

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    Haha definitely man, but it is a little annoying! I'm sure I'll be hitting the wall soon though, surprised I've been able to just keep adding weight to it every week lately.
     
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  13. Tom

    Tom Well-Known Member

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    19/6/18

    Morning Weight: 96.1kg

    Diet

    • 7:30AM: 2.5 whole eggs + 2.5 egg whites, 3x short cut bacon, tomato sauce
    • 10:30AM: 60g Kellogg's honey Crispix, 150ml skim milk
    • 11:15AM: 1 scoop Centurion Labz God of Rage Reloaded
    • 11:30AM: 1/2 scoop Centurion Labz God of Rage Reloaded
    • 2:00PM: 200g beef stir fry strips, 225g cooked basmati rice, stir fry vegetables, Maggi teriyaki sauce
    • 5:00PM: 2x grass fed beef hamburger patties, 2x Woolies jumbo soft rolls, 2x Woolies smoked cheese slices, lettuce, 20g Coles special burger sauce, 1x granny smith apple
    • 7:30PM: TBA, 5g fish oil, 5g Creatine

    Macros (without 7:30PM meal)

    Calories: 2458
    Protein: 173g
    Carbs: 256g
    Fat: 74g


    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hr 20 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x140kg, 3x155kg, 3x160kg, 3x160kg, 3x160kg, 3x160kg, 3x135kg (pause reps), 3x135kg (pause reps)
    • Seated Leg Curl: 10x36kg, 8x45kg, 6x54kg, 6x59kg, 6x59kg, 6x59kg
    • Seated Leg Extension: 10x59kg, 8x72kg, 6x86kg, 6x90kg, 6x90kg, 6x90kg

    Summary

    Solid workout today, very happy with the squats. 99% sure that's a PR for me in terms of sets of 3, pretty sure my best in the past was 3x3x160kg which I equalled couple weeks a go but now have beaten. Feels pretty good. Was going to go straight into 160kg sets and try and hit 5 but squats were feeling a bit off like last week when warming up, but as the heavy sets went on it felt better and better. Definitely a few grinders and form not 100% but at that weight it's never going to be perfet haha. Dropped it to 135kg for some pause rep sets, increasing the weight on these as well which is good but they were pretty tough not gonna lie. First set each pause was a good 2-3 seconds and some reps it felt like my eyes were going to pop out of my head haha. Would love to try and increase my 1RM before I go to Fiji, currently my best is 180kg and that was a 92kg. Pretty confident if I could increase it, it would be by much. 2x bodyweight has been a goal for me for a long time and I would have to do 190-195kg to get that which I think is just too much right now.

    Anyway will get in 2 lower workouts this week so went a bit heavier on the leg curls and leg extensions, both felt pretty good. Was surprised how easy 90kg sets of leg extensions were feeling, some sets the rest time was bit shorter than normal because of how easy they were feeling. Will do a higher rep lower day on Thursday most likely, but usually don't go as high as I would on upper body - usually more like 8-12 than 10-15.

    Not sure what my last meal of the day will be, was going to just have a protein shake of some sort but actually feeling pretty hungry today so feel like I will be able to get another proper meal in. Missus is making some pasta so might be that, see how I feel.
     
    blindbodybuilder likes this.
  14. Tom

    Tom Well-Known Member

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    20/6/18

    Morning Weight: 95.3kg

    Diet

    • 7:30AM: 1x small full cream milk cappuccino
    • 8:30AM: 2.5 whole eggs + 2.5 egg whites, 3x short cut bacon, tomato sauce
    • 10:00AM: 75g Kellogg's honey Crispix, 250ml full cream milk
    • 11:30AM: 1 scoop Centurion Labz God of Rage Reloaded, 40g gummi bears
    • 12:00PM: 1/3 scoop Centurion Labz God of Rage Reloaded
    • 2:30PM: 200g beef stir fry strips, 225g cooked basmati rice, stir fry vegetables, Maggi teriyaki sauce
    • 3:45PM: 3x Cherry Ripe snack size
    • 5:30PM: 2x grass fed beef hamburger patties, 2x Woolies jumbo soft rolls, 2x Woolies smoked cheese slices, lettuce, 20g Coles special burger sauce, 1x granny smith apple
    • 8:30PM: TBA, 5g fish oil, 5g Creatine

    Macros (without 8:30PM meal)

    Calories: 2857
    Protein: 185g
    Carbs: 314g
    Fat: 90g


    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 50 mins
    • BB Overhead Press: 10x20kg, 8x40kg, 6x47.5kg, 3x55kg, 1x62.5kg, 5x70kg, 5x70kg, 5x70kg, 5x70kg, 5x70kg
    • BB Bicep Curl: 10x20kg, 6x27.5kg, 3x35kg, 6x42.5kg, 6x45kg, 6x45kg
    • BB Incline Bench Press: 10x40kg, 6x60kg, 6x80kg, 6x85kg, 6x90kg
    • BB Bent Row: 10x40kg, 8x60kg, 8x75kg, 8x75kg, 8x75kg
    • Machine Seated Tricep Dip: 10x59kg, 8x77kg, 8x95kg, 8x95kg, 8x95kg
    • Cable One Arm Rear Delt Fly: 8x8kg, 8x10kg, 8x10kg, 8x10kg

    Summary

    So I forgot to mention that yesterday during the 160kg sets for squats my left arm was in a bit of pain again, mainly elbow/forearm/bicep. Went away while doing the machine work afterwards like usual. Today I started OHP and it all came back around the start of the 5x5, didn't really affect my OHP but bicep curls and BB incline were a bit painful at the start of each set. Feeling around my elbow I think it could be like tendonitis or something. I pretty much just trained through it best I could knowing I have a leg workout tomorrow so it should get some rest then.

    Anyway very happy with OHP, after feeling so weird doing 5x3x75kg last week I decided to take a step back and do some sets of 5 with 70kg. Annoying thing is I got the same light headed/dizziness at the start of each set like I did last week with the 75kg sets. Not really sure what is causing it, the only thing I've changed is my pre workout so could something in that be causing it? I did notice it at other times during the workout as well like bent rows, just not as bad. But yeah I was happy to just do 3x5 today but ego go the best of me, I've done 3x5 and even 3x6 with 70kg in the past so I wanted to at least push myself further even if it was just 4x5 but that 4th set felt really solid so went for 5 and got it. Probably the best thing is that it was all completely raw, no belt or wrist wraps at all. Usually anything over 70kg I would use at least wrist wraps, maybe not start with my belt until I felt like I needed it. So that's a positive for sure!

    Like I said the elbow pain was pretty bad going into bicep curls, the first rep of each set was the hardest. I already told myself I was going to give 45kg a go today, even if I didn't get the 6 reps I just wanted to get over that mental wall and at least give it a go. Both sets the last 2-3 reps were pretty crappy and nowhere near as strict as I would usually do, but at least I gave it a go and hopefully now I can work on it. BB incline was pretty good but elbow pain also affected the start of each set, 90kg set was pretty tough but happy with what I did. Mixed it up and did some 8 rep BB rows today, 75kg was a bit harder than I expected but felt solid. Machine tricep dips were really good, really intense. Finished with some one arm rear delt flies, they felt pretty heavy and thought 2 sets of 10kg would be all I could do but managed to push a 3rd set so I'm happy.
     
  15. Tom

    Tom Well-Known Member

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    21/6/18

    Morning Weight: 95.8kg

    Diet

    • 8:45AM: 2.5 whole eggs + 2.5 egg whites, 3x short cut bacon, tomato sauce
    • 9:45AM: 75g Kellogg's honey Crispix, 250ml full cream milk
    • 10:45AM: 1 scoop Centurion Labz God of Rage Reloaded
    • 11:15AM: 1/3 scoop Centurion Labz God of Rage Reloaded
    • 2:00PM: Dominos deep pan ham & cheese + pineapple + pepperoni
    • 6:00PM: 200g beef stir fry strips, 225g cooked basmati rice, stir fry vegetables, Maggi teriyaki sauce, 1x granny smith paple
    • 8:00PM: 2x scoops Bulk Nutrients Protein Matrix, 5g fish oil, 5g Creatine

    Macros

    Calories: 3169
    Protein: 217g
    Carbs: 397g
    Fat: 74g


    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hr 20 mins
    • BB Romanian Deadlift: 10x40kg, 6x60kg, 3x80kg, 1x90kg, 6x100kg, 6x120kg, 6x120kg, 6x120kg
    • Leg Press: 10x120kg, 8x160kg, 6x200kg, 3x240kg, 8x280kg, 8x280kg, 8x280kg
    • DB Stiff Leg Deadlift: 8x20kg, 8x26kg, 8x28kg, 8x30kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 10x100kg, 10x100kg, 10x100kg
    • Machine Hack Squat: 10x20kg, 10x40kg, 10x60kg, 10x60kg, 10x60kg

    Summary

    Really good workout. Didn't plan on doing 6 rep Romanians, my plan was to do 3x8x100kg but I did the 100kg without straps and couldn't hold onto it past 6 so sort of just decided to do 3x6 instead haha. Did 3x5x120kg last time I went heavy on these first so slight improvement, getting back to the weight I was doing before I hurt my hamstring which is good. Next was leg press for sets of 8, another improvement after doing 240/260/280 last week. DB stiff leg deadlift was strong as well, did some 8 rep sets with these as well. Think last time I did them was 10 rep sets and did 20/24/24. Standing calf raise felt pretty standard. Finished the workout with some 10 rep hack squats, only ever tried this machine once before and it felt like absolute shit so I've never touched it again haha. Today though it felt amazing, messed around with a few different feet placements but found I really felt it when going close. Could barely walk after the 3 sets of 60kg, don't think my quads are used to high rep squats since I only really do sets of 3-5 on BB squats these days haha. Definitely going to keep these in my mix for legs, maybe even try some heavier sets of 6-8.

    Got a pizza post workout just because I really felt like one haha. If you want a pro tip for dominos, a Hawaiian will cost you $12.95 but you can order a ham & cheese and add pineapple for only $7. I decided to add pepperoni as well :p

    Left arm pain was still lingering this morning, and felt a little shitty throughout the workout but nothing like yesterday. Still gonna try get my high rep upper body workout in tomorrow and just try to work around it best I can.
     
    benn likes this.
  16. Tom

    Tom Well-Known Member

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    22/6/18

    Morning Weight: 96.4kg

    Diet

    • 7:00AM: 2.5 whole eggs + 2.5 egg whites, 3x short cut bacon, tomato sauce
    • 10:00AM: 60g Kellogg's honey Crispix, 250ml full cream milk
    • 1:15PM: 200g beef stir fry strips, 225g cooked basmati rice, stir fry vegetables, Maggi teriyaki sauce
    • 2:30PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 3:00PM: 1/3 scoop Centurion Labz God of Rage Reloaded
    • 5:30PM: 3x slices ham/cheese/mushroom pizza, 1x granny smith apple
    • 7:00PM: Homemade brownies & ice cream
    • 8:30PM: 5g fish oil, 5g Creatine
    Workout

    Energy Level: High
    Routine: Upper Hyper

    Duration: 1 hr 35 mins
    • Machine Seated One Arm Row: 10x21kg, 10x31kg, 10x41kg, 10x41kg, 10x41kg
    • DB Seated Side Raise: 10x12kg, 10x14kg, 10x16kg, 10x16kg
    • DB Flat Bench Press: 10x22kg, 10x26kg, 10x30kg, 10x32kg, 12x34kg
    • Cable Straight Bar Bicep Curl: 12x15kg, 12x19kg, 12x19kg, 12x19kg
    • Cable One Arm Tricep Pushdown: 12x6kg, 12x8kg, 12x8kg, 12x8kg
    • Machine Lat Pulldown: 12x41kg, 12x50kg, 12x50kg, 12x50kg
    • Rope Face Pull: 12x17kg, 12x21.5kg, 12x21.5kg, 12x21.5kg
    • Machine Seated Chest Fly: 12x52kg, 12x66kg, 12x66kg, 12x66kg
    • Cable One Arm Hammer Curl: 15x6kg, 15x6kg, 15x6kg
    • BB Close Grip Bench Press: 15x40kg, 15x50kg, 15x60kg, 15x60kg

    Summary

    Think I say this every week but I love this workout haha. The pump is amazing and just a good way to finish the week of heavy lifting. Had a couple days off during the week this week so wasn't as tired as I usually would be at the end of a week or morning shifts. Going to be doing a lot more morning shifts though so hopefully get used to it. Trying my best to mix it up with these workouts, do different exercises or if I do something the same as last week I'll try and do it for a different rep range, higher or lower etc.

    Won't go into detail on everything. Machine one arm rows were good, was stuck on 41kg for 8 rep sets for a while so feels good to be doing higher reps now. Should of stuck with 14kg for side raises, 16kg just felt a little too heavy for 10 rep sets and form wasn't the best towards the end. First time doing DB flat bench in a while, was going to do the machine flat bench but was being used. Felt alright but not perfect, pushed out 12 reps on the last set for some reason haha. Couldn't find the EZ bar attachment so did some high rep straight bar cable curls, felt really good though and the pump in my forearms/biceps from these are great. Everything else was pretty standard, machine chest flies felt twice as good this week. Kept the weight the same because it didn't feel perfect last week but really felt it this day. Was going to finish with BB french press but no free benches, really should of tried some sort of overhead cable movement like I wanted to but decided to do some high rep CGBP. Last time I did these was heavy for sets of 6 with like 90kg and they really hurt my left arm, today they were a lot better and barely any pain so if I do them I'll do high rep from now on.

    Probably finished the day under in macros to be honest, got a pizza after the gym with the missus but it was one of those authentic woodfire pizzas which are really thin and basic and not a lot of topping. Had 3 slices which was nowhere near enough so had an apple too. Was going to smash a couple scoops of whey to make up the protein but felt a bit sick after the homemade brownies and ice cream so didn't get the chance before having to get to sleep for work this morning haha. Oh well. 96.1kg this morning for the record.

    Back into it Monday!
     
    benn likes this.
  17. Tom

    Tom Well-Known Member

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    25/6/18

    Morning Weight: 97.4kg

    Diet

    • 8:00AM: 4x slices white bread, 2x slices cheese, 40g ham, tomato sauce
    • 12:00PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 3:30PM: 200g beef mince, 100g fusilli pasta, 200g bolognese sauce, 10g parmesan cheese, 1x granny smith apple
    • 7:00PM: 200g beef mince, taco seasoning, 4x tortillas, mild chunky salsa
    • 9:00PM: 2.5 scoops Bulk Nutrients Protein Matrix, 120g banana, 5g fish oil, 5g Creatine

    Macros

    Calories: 3156
    Protein: 196g
    Carbs: 304g
    Fat: 124g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 40 mins
    • BB Flat Bench Press: 12x20kg, 10x60kg, 6x72.5kg, 3x82.5kg, 1x92.5kg, 5x102.5kg, 5x102.5kg, 5x102.5kg
    • V-Bar Lat Pulldown: 10x52kg, 6x66kg, 3x73kg, 6x79kg, 6x81.3kg, 6x81.3kg, 6x81.3kg
    • Straight Bar Tricep Pushdown: 10x21.5kg, 6x28kg, 3x44.5kg, 6x51.1kg, 6x51.1kg, 6x51.1kg, 6x51.1kg
    • Machine Seated Shoulder Press: 8x37.5kg, 8x47.5kg, 8x47.5kg, 8x47.5kg
    • Rope Hammer Curl: 10x19kg, 8x26kg, 8x28.5kg, 8x28.5kg
    • Machine Incline Bench Press: 8x50kg, 8x60kg, 7x65kg, 8x60kg

    Summary

    Another really good workout to kick off the week! Had a pretty bingey day yesterday so no surprise I weighed in heavy again this morning, Saturday was pretty clean until I had maccas for dinner. Only got about 5.5 hours sleep last night after watching the Origin game and having to get up at 4AM, didn't really feel it though which was weird. Usually I'd feel pretty shit throughout the day but wasn't tired at all. Didn't really mention this last week but around Wednesday I started getting a bit of soreness around my right hip/lower right stomach area like around my obliques. Was a little worried to be honest thought it might of been something internal it felt that weird, but I think it was just like a hip impingement or maybe a nerve or something because the pain went from my oblique area all the way down my leg. Was sore until this morning, didn't really notice it today so that's good, was a little worried about going into squats tomorrow. Only thing I can think of that might of caused it is hack squats maybe? Really the only thing I did that I don't usually do, maybe because I was trying to figure it out I did it then, who knows.

    Anyway flat bench was pretty good today, my right wrist was a bit sore and tender. The injury I did a while a go hasn't really fully healed to be honest but most days it's not really noticeable unless I don't keep my wrists straight when doing things like benching, which is what happened today for the first couple reps then really focused on keeping them straight after that and noticed barely any pain when doing that. Just a solid 3x5 today, might of been able to push out 5 sets if I kept going but was a bit conservative because of my wrist, did the first set with no wrist wraps and it did hurt a little so added them for sets 2 and 3. Also only did 3 sets because I started to feel a bit of pain in my left bicep/arm coming so didn't want to push it too far. Decided to do some heavy VBar pulldowns today which felt really good. Straight bar pushdowns just keep surprising me how strong they are and how easy the sets are feeling. Like I said last week the stack is 44.5kg so I have to add 3 2.3kg addon things to get to 51.1kg and soon I'll be running out of them haha.

    Was going to do some 8 rep cable rear delt flies but machine shoulder press felt really good last week I just felt like I should do it again, upped the weight by just 2.5kg each side and was tough but felt really good. Mixed it up and did some 8 rep rope hammer curls instead of DB, felt pretty solid. Finished with machine incline bench and really wanted to get the 8x65kg but like last week I could only manage 7 haha, was pretty bummed really thought I was going to get it. I reckon if I started the heavy sets with 65kg I would probably get it, the 60kg set might take a little too much out of me beforehand.

    Bit of a higher fat week this week, worked all weekend so my meal prep was just easy lazy meals to make. Annoying this is the protein content in beef mince is pretty crap compared to the beef strips and chicken obviously. Just a bit off chicken lately which is why I've been eating more red meat. Have to use 2.5 scoops of protein a day just to get a decent amount of protein in. Also would usually have some cereal around 10AM but no time today, so workout was about 5 hours after eating so more of a fasted workout.

    Legs tomorrow, thinking about changing it up and doing something weird. Thinking about not wearing my compression leggings or squat shoes and just trying some flat foot stuff. I know it sounds stupid but I can't remember the last time I squatted with no compression or squat shoes haha. Once I started wearing compression shorts I would feel really weird when I didn't, so I've worn them ever since. And ever since I got my squat shoes I just used them because why not. I'll probably take them with me just in case but I do want to try something different tomorrow.
     
  18. Tom

    Tom Well-Known Member

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    26/6/18

    Morning Weight: 95.7kg

    Diet

    • 9:00AM: 4x slices white bread, 2x slices cheese, 2x whole fried eggs, 3x slices short cut bacon, tomato sauce
    • 11:15AM: 1 scoop Centurion Labz God of Rage Reloaded, 1x granny smith apple
    • 12:00PM: 1/3 scoop Centurion Labz God of Rage
    • 3:00PM: 200g beef mince, 100g fusilli pasta, 200g bolognese sauce, 10g parmesan cheese
    • 6:30PM: 200g beef mince, taco seasoning, 4x tortillas, mild chunky salsa
    • 8:00PM: 2 scoops Bulk Nutrients Protein Matrix, 120g banana, 5g fish oil, 5g Creatine

    Macros

    Calories: 3441
    Protein: 206g
    Carbs: 308g
    Fat: 151g


    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hr 45 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x140kg, 1x160kg, 1x175kg, 0x192.5kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg, 3x125kg (pause reps), 3x125kg (pause reps)
    • Seated Leg Curl: 10x36kg, 8x45kg, 6x59kg, 6x63kg, 6x63kg, 6x63kg
    • Seated Leg Extension: 10x50kg, 8x63kg, 3x77kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg

    Summary

    Pretty disappointed in myself with that one. So I said a while a go I wanted to try and test my 1RM before I went to Fiji as a sort of finish to this bulk. I leave next Wednesday so I sort of half planned to do it next Tuesday, but today squats were just feeling so good that I decided fuck it lets gooo! The 175kg rep was actually pretty strong, definitely heavy but felt like I could definitely do more. The mistake I made was the next jump, I've always wanted to squat 2x bodyweight and this morning I was 95.7kg so I put 190kg on the bar and was like fuck it I'll add the 2.5kg just to try and get that 2x bodyweight. Got into the hole and just no chance I was getting that weight up, had to dump it. Was the first time I've failed a squat in like 7-8 years haha, last time I failed was when I was doing StrongLifts 5x5 and I was squatting 80-90kg. Was pretty scary but came out of it injury free which is good.

    Definitely should not of jumped from 175kg to 192.5kg, that was just stupid. 17.5kg was too much. My previous 1RM was 180kg, I feel like I probably would of been able to beat that and gotten 185kg for example. I should of done that and then reassessed the situation. My body just wasn't ready for that big of a jump, maybe if I got 185kg on my back first it might of gotten me ready for it, but in saying that I think even if I got the 185kg that 192.5kg just wasn't on the cards today.

    Anyway felt a little silly, stripped everything off and stuck 140kg on there not really knowing what to do. Ended up just doing a 5x5 which isn't a PR or anything but just felt good to do some clean sets with a not so heavy weight. The first 3 sets were high bar then I decided to give some low bar a go for the last 2 sets which felt pretty solid. I think if I want to increase my 1RM in the future maybe low bar will have to be the way I go. Was pretty fucked after that but dropped to 125kg for some pause rep sets which were also low bar and felt good. All that squatting was probably like 60-70 mins long, did the same as last week and did some heavy 6 rep seated leg curls and leg extensions. Both stronger than last week, upped the weight on leg curls but kept it the same on leg extensions but 1 more set than last week.

    So yeah like I said just a little disappointed in myself, my ego got the better of me today. If I was smarter I could of come out of that workout with a new 1RM of 185kg or something, and maybe still attempted the 192.5kg and failed but at least I would have something to smile about haha. Live and learn!
     
  19. Tom

    Tom Well-Known Member

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    Got a bit of pain in my right rib area. Noticed it after that failed 192.5kg. Thought it might of been from my belt digging in but feels like I might of hurt some cartilage or something.

    Wasn’t too bad during the workout but definitely gotten worse, hurts when I bend over etc.

    See how it is in the morning..
     
  20. Tom

    Tom Well-Known Member

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    27/6/18

    Morning Weight: 95.8kg

    Diet

    • 7:30AM: 4x slices white bread, 2x slices cheese, 60g ham, tomato sauce
    • 10:30AM: 60g Kellogg's honey Crispix, 200ml skim milk
    • 1:30PM: 200g beef mince, 100g fusilli pasta, 200g bolognese sauce
    • 2:30PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 5:30PM: 200g beef mince, taco seasoning, 3x tortillas, mild chunky salsa, 1x granny smith apple
    • 8:00PM: 2 scoops Bulk Nutrients Protein Matrix, 120g banana, 75g frozen blueberries, 5g fish oil, 5g Creatine

    Macros

    Calories: 3448
    Protein: 2063g
    Carbs: 360g
    Fat: 122g


    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 35 mins
    • Machine Seated One Arm Row: 10x21kg, 8x31kg, 8x41kg, 8x46kg, 8x46kg, 8x46kg
    • BB Incline Bench Press: 10x20kg, 8x40kg, 8x60kg, 8x80kg, 8x80kg, 8x80kg
    • EZ Bar Wide Grip Bicep Curl: 10x20kg, 8x30kg, 8x30kg, 8x30kg
    • BB Overhead Press: 10x20kg, 8x40kg, 8x50kg, 8x55kg, 8x60kg
    • Machine Seated Tricep Dip: 10x63kg, 8x77kg, 8x95kg, 8x99kg, 8x99kg
    • Machine Lat Pulldown: 10x45kg, 10x54kg, 10x54kg, 10x54kg
    • Machine Flat Bench Press (neutral grip): 10x80kg, 10x100kg, 10x100kg, 10x100kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 10x8kg, 10x8kg, 10x8kg

    Summary

    So firstly, was a bit worried the site was gone forever yesterday when it wasn't working haha!

    Anyway was in a bit of a funk yesterday before I did this workout, just hurting physically like little niggles everywhere that just have been hanging around for what feels like forever. Left bicep/elbow, right wrist, upper back etc. My right wrist was the worst yesterday, was really sore and tender. Really didn't feel like doing heavy OHP. Decided to do like a medium rep day of 8-10. I think I'm starting to get a bit over the whole 3-5 rep stuff, maybe not so much the 5 rep but 3 rep. Been going heavy on bench, OHP and squat for a while now, this bulk has been going for almost 18 months. Think I might move on to a different style of training when I get back from Fiji, higher rep mainly. Just think my body needs it, feel pretty shit most physically because of all the aches and pains. The 10-12 days off when I go to Fiji will be good though, hopefully come back feeling refreshed.
     
  21. Tom

    Tom Well-Known Member

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    No workout today. Felt pretty tired and lethargic all day, just wasn't in the mood really. Had to stay back at work a little which sort of made my mind up. Got home and did 30 mins on the bike though so didn't do nothing. First 25 mins was just steady state on level 3 keeping it at 75-80 RPM then the last 5 mins I upped the RPM to 80-90 and sometimes higher for 30-40 seconds at a time. Felt good.
     

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