Eat more, Sleep more, Lift more

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

  1. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,711
    Likes Received:
    340
    3/9/18

    Morning Weight: 96.5kg

    Diet

    • 8:00AM: 2x slices white toast with peanut butter, 170g Chobani mango Greek yoghurt
    • 10:15AM: 120g banana
    • 12:15PM: 240g Nando's peri peri marinaded chicken breast, 150g cooked basmati rice, broccoli
    • 1:00PM: 1.25 scoops LOCO
    • 3:45PM: 200g lean beef mince, 80g farfalle pasta, bolognese sauce, diced tomatoes
    • 7:30PM: Hello Fresh beef & pineapple tacos, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros

    Calories: 2719
    Protein: 208g
    Carbs: 269g
    Fat: 87g


    Workout

    Energy Level: Medium
    Routine: Chest & Biceps

    Duration: 1 hr 30 mins
    • BB Flat Bench Press: 10x20kg, 10x40kg, 8x65kg, 6x75kg, 3x85kg, 1x95kg, 3x105kg, 3x105kg, 3x105kg, 3x105kg, 3x105kg
    • EZ Bar Wide Grip Bicep Curl: 10x20kg, 3x35kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • Machine Incline Bench Press: 10x40kg, 3x50kg, 8x60kg, 8x65kg, 8x65kg
    • DB Alternating Hammer Curl: 10x12kg, 3x16kg, 8x20kg, 8x20kg, 8x20kg
    • Machine Seated Chest Fly: 10x52kg, 10x66kg, 10x73kg, 10x73kg, 10x73kg
    • Cable Straight Bar Bicep Curl: 10x17kg, 12x24kg, 12x24kg, 12x24kg

    Summary

    Was meant to be a leg day today but had a really shit day at work, ended up getting drenched working out in the rain so just wasn't in the mood for some heavy squats. So was going to do a full heavy upper day but noticed some slight pain in my right forearm, not sure if I just strained it while working lifting bags. Wasn't too bad but just decided that too many heavy movements might not be the best idea. Some how decided on a chest/biceps routine.

    Flat bench was pretty good, got the 5x3x105kg so I'm happy. Used wrist wraps for every set but my wrist wraps are pretty fucked, the part that goes around your thumb to put them on is very worn out and stretched on one and completely ripped on the other so getting them on was annoying. Gonna try get some new ones during the week. Did wide grip EZ bar curls instead of straight bar for some reason, just wasn't anywhere to do the BB curls. Felt heavier than I expected, bit disappointed cause I wanted to give 42.5kg BB curls another go and see if they felt good again, oh well. Everything else was pretty standard and felt good.

    Me and missus decided to get Hello Fresh since I'm home pretty much every night now but fuck some of the meals are really high in fat. We got like a panko crusted chicken breast meal this week which has 57g fat per serving, like what the fuck haha.
     
    blindbodybuilder likes this.
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,711
    Likes Received:
    340
    7/9/18

    Morning Weight: ???

    Diet

    • 8:00AM: 4x slices white bread, 2x light cheese slices, 40g ham, tomato sauce
    • 10:00AM: 120g banana
    • 12:00PM: 280g chicken breast, black beans, mild salsa, taco seasoning, basmati rice
    • 1:00PM: 1 scoop LOCO
    • 5:00PM: 170g Chobani mango Greek yoghurt
    • 6:00PM: Hello Fresh ginger beef stir fry
    • 7:30PM: 2 scoops Protein Matrix, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros

    Calories: 2272
    Protein: 212g
    Carbs: 236g
    Fat: 48g


    Workout

    Energy Level: High
    Routine: Back, Delts & Triceps

    Duration: 1 hr 50 mins
    • Underhand Lat Pulldown: 10x39kg, 6x52kg, 3x66kg, 1x73kg, 6x79kg, 6x81.3kg, 6x83.6kg, 6x86kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 6x46.5kg
    • BB Overhead Press: 10x20kg, 6x40kg, 3x50kg, 6x60kg, 6x60kg, 6x60kg, 6x60kg
    • Machine Seated One Arm Row: 10x31kg, 8x41kg, 8x41kg, 8x41kg
    • Machine Seated Tricep Dip: 10x59kg, 8x77kg, 8x95kg, 8x99kg, 8x99kg
    • DB Seated Side Raise: 10x12kg, 3x14kg, 8x16kg, 8x16kg, 8x16kg
    • Machine Lat Pulldown: 10x45kg, 10x54kg, 10x54kg, 10x54kg
    • Cable One Arm Underhand Tricep Extension: 10x6kg, 10x8kg, 10x8kg, 10x8kg
    • Cable One Arm Standing Rear Delt Fly: 10x6kg, 10x8kg, 10x8kg, 10x8kg

    Summary

    Alright so sorry for the lack of activity but basically didn't workout the last 3 days. That forearm pain I mentioned on Monday felt a bit worse on Tuesday, and to go with it I also started getting some pain in my left leg around my shin/calf area which was really weird because I hadn't done any leg work at all since last week. So it sort of scared me a little and I couldn't work out what caused it until today. Basically when I'm doing baggage handling at work and I have to go into the small plane to get the bags out of the back I go down on my leg knee/leg in a bit of an awkward position and when pulling the bags out all the weight goes on that left leg and because it's suspended in the air some what I think I've strained it. So pretty much just have to change how I do that and should be fine haha.

    Nevertheless I didn't want to take any risks and it's still sore as I speak so I didn't bother trying to do any sort of leg work today. Monday I did chest/biceps so today was just all the leftover upper body parts with exercises of 6, 8 and 10 reps. Was a big workout so won't go into detail on everything but to be honest motivation has been lacking this week, been playing a bit too much World of Warcraft though which I think is the reason haha. Basically once I got back into the gym today it all came back to me, the pump helped for sure - haha.

    What I will say is underhand pulldowns felt really strong today, managed to pyramid up to a set of 86kg which I'm stoked with. BB overhead press though was a bit shit form wise and numbers wise. 60kg shouldn't feel as hard as it did today considering I've done up to 70kg for the same reps but it just felt really crappy and I even pulled my right lat a little during the first set. Also underhand tricep extensions felt nowhere near as good as when I do it with just a hammer grip. Other than that everything else felt great!

    Just going to nurse this leg issue over the weekend and get back into it on Monday with hopefully a heavy leg day! 4 day split from now on, Wednesday is my day off work and the day I do meal prep and house work etc so I just want to have that whole day to myself and not have to stress about the gym. So my plan is to do this:

    Monday - Lower (Heavy 3-6 reps)
    Tuesday - Upper (Heavy 3-6 reps - Cycle between flat bench, OHP and rack pulls as 3 rep movement)
    Wednesday - OFF
    Thursday - Lower (Hypertrophy - 8-12 reps)
    Friday - Upper (Hypertrophy - 8-12 reps)

    Probably do some cardio on the Wednesday and every Saturday morning as well when I can be bothered since my girlfriend goes to the gym that morning so I might as well get up and do something too haha.

    Pretty low macros today, my missus told me not to eat after the gym because she wants to make the Hello Fresh meal as soon as she gets home from work. Turns out she will be later than she expected so had to have a Chobani while I'm waiting. Food over these last 3 days has been pretty good though and probably down in weight, just haven't really been tracking it.
     
    blindbodybuilder likes this.
  4. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,711
    Likes Received:
    340
    10/9/18

    Morning Weight: ???

    Diet

    • 8:00AM: 4x slices white bread, 2x light cheese slices, 40g ham, tomato sauce
    • 12:00PM: 280g chicken breast, black beans, mild salsa, taco seasoning, basmati rice
    • 1:00PM: 1 scoop Hardstyle
    • 4:30PM: 200g lean beef mince, 80g penne pasta, bolognese sauce, diced tomatoes
    • 8:00PM: Hello Fresh American pork burger, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros

    Calories: 2741
    Protein: 205g
    Carbs: 255g
    Fat: 95g


    Workout

    Energy Level: High
    Routine: Lower (Heavy)

    Duration: 2 hrs 20 mins
    • BB Squat: 10x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x132.5kg, 3x145kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg
    • BB Sumo Deadlift: 6x60kg, 3x100kg, 1x140kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg
    • Seated Leg Extension: 10x50kg, 6x68kg, 6x86kg, 6x86kg, 6x86kg, 6x86kg, 10x63kg, 10x63kg
    • Seated Leg Curl: 10x32kg, 6x45kg, 6x59kg, 6x59kg, 6x59kg, 6x59kg, 10x41kg, 10x41kg

    Summary

    Very long workout. Considering I only did 4 exercises it seems like a long time but those squats and sumo deadlifts took a very long time. And then all up 6 working sets on the leg curls and leg extensions. I was honestly just going to stop after sumos because I was smoked but had a new pre workout today which actually contains DMAA and fuck it just kept me going and going haha. Also had Yohimbine in it which made me sweat like a pig though which was a bit annoying. But like I said fuck me, that pre workout just made me want to stay there all day haha.

    Flat shoes for the squats again, pretty much told myself I wanted to beat last time which was 140/145/150/150/150. Managed to get it but was definitely tougher than I expected, last reps on the last 2 sets were pretty hard. Happy with it though, think the main reason it was harder than I thought was just the whole flat shoes thing and the fact I'm still going very deep. I could probably cut the depth a little and it would be more solid but I'm worried about not going deep enough, think I will film myself next week just to see just how deep I am going.

    Did not plan on doing sumos today but was just in that mood, haven't done them in a long time. The acclimation sets were probably not right, I should of done smaller jumps like 60/80/100/120/140 because 140kg felt way heavier than I thought it would. That 1 rep set was no belt but over/under grip and it just felt really heavy. Added my belt and told myself I'll try and get a 5x3. Belt definitely helped but also I think my form was just a bit off from not doing them in a while. I think I had my hips a bit too low and the later sets I was starting them a bit higher which felt way more solid. Also forgot to really engage my lats which I really only did on the last set. Would love to get into doing these consistently, think my heavy lower days might just consider of squats and sumos from now on, and maybe cycle each week one being heavy 3 rep and the other being not so heavy 5 rep.

    Leg extensions and leg curls felt really good. I actually lowered the weight from what I last did because I knew my legs were pretty battered already and didn't want to overdo it. Glad I did too because I was able to really control the weight on both exercises and really felt them. On both exercises I also dropped it down like 25-30% for 2x10. This was mainly because I'm not 100% sure if I will get another lower day in this week. I have a double shift on Friday so definitely no gym and on Wednesday I now have a job interview with a company I have been trying to get a job with for like 2 years, so I really just want to focus on that plus it's my meal prep day and just general house work day. So I think it might just be best to not have to worry about getting int to the gym. Will only mean 3 workouts this week but hey, life comes first! I'll be making sure they are good ones for sure. Plus after today I think my lower body will be pretty fucked for the rest of the week haha.

    Hello Fresh again this week, told my missus I wanted to have one of the higher fat meals tonight since I did such a big workout today so that's why the fats are a bit higher. Ate really well over the weekend as well which I'm proud of. Ended up having a cheat meal on Friday night instead of Sunday so really kept it clean Saturday/Sunday, only takeaway I had was sushi on Sunday while watching the footy but it wasn't even bad - spicy chicken and spicy tuna rolls.

    As for my weight I'm really only tracking it when I can remember, didn't remember this morning obviously haha. I weighed myself at the gym towards the end and I was about 97.1kg at that time which considering I'd had like 3 litres of water was pretty light. I weigh myself during my workouts from time to time and find myself to be 98-99kg.
     
    blindbodybuilder likes this.
  5. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,711
    Likes Received:
    340
    11/9/18

    Morning Weight: 94.4kg

    Diet

    • 10:30AM: Bacon & egg roll with tomato sauce
    • 12:30PM: 1/2 chocolate doughnut
    • 1:00PM: 1 scoop Hardstyle
    • 4:30PM: 2 scoops Bulk Nutrients Protein Matrix, 150g frozen banana, 75g frozen mixed berries, 75g frozen pineapple
    • 7:00PM: Hello Fresh Mexican Beef Quesadillas
    • 9:00PM: 2 scoops Bulk Nutrients Protein Matrix, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros

    Calories: 2392
    Protein: 191g
    Carbs: 203g
    Fat: 100g


    Workout

    Energy Level: High
    Routine: Chest & Back

    Duration: 2 hrs
    • BB Flat Bench Press: 10x20kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 5x100kg, 5x100kg, 5x100kg
    • Underhand Lat Pulldown: 10x39kg, 6x52kg, 3x66kg, 1x79kg, 6x83.6kg, 6x83.6kg, 6x83.6kg
    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 8x80kg, 8x80kg, 8x80kg
    • BB Bent Row: 10x40kg, 6x60kg, 8x75kg, 8x75kg, 8x75kg
    • Machine Flat Bench Press (neutral grip): 10x25kg, 10x45kg, 10x50kg, 10x55kg, 10x55kg, 10x55kg
    • Machine Lat Pulldown: 10x41kg, 10x50kg, 10x54kg, 10x59kg, 10x59kg, 10x59kg
    • Machine Seated Chest Fly: 12x52kg, 12x66kg, 12x66kg, 12x66kg, 12x66kg
    • Machine Seated One Arm Row: 12x21kg, 12x31kg, 12x31kg, 12x31kg

    Summary

    Another big workout today. Decided to just hit 2 upper body for the rest of the week then get back into my 4 day split next week with Legs. Right forearm was still feeling a bit dodgy this morning and throughout the day, it's more around the elbow area but not tricep side, forearm side. Bit weird not really sure what I did to it but hopefully the less workouts will be alright. Because of this I didn't want to do too much pressing today so did a chest/back workout. Honestly didn't notice any pain when doing my workout so that's good.

    Won't go into detail on everything but didn't go super heavy on flat bench today, 3x5 solid sets with 100kg. Still no new wrist wraps, usually like wearing them on anything over 100kg because it just makes it that little bit more solid. Definitely felt a little iffy without them. Underhand pulldowns were good, would of like 4 sets but 3rd felt a bit tough so finished there. Incline was good but thought I was going to be able to give 85kg another crack but 80kg felt heavy. Lowered the weight on bent rows for 8 rep sets, 80kg felt a little too heavy last time but 75kg felt really good today. Everything else was pretty solid and felt good, pretty much both my heavy/hyper days put together. Had a really solid pump!

    Had a pretty shitty/busy day at work today. Didn't get to eat anything until 10:30AM and that was a bacon and egg roll from the cafe at work. Bloke at work was shouting and I can't say no. Then didn't get back to the office until about 12:30PM and hungry enough for my lunch, it's my missus and I anniversary today and she got me one of those desert boxes delivered to my work haha. Basically just 8 doughnuts. Split one with my supervisor as a bit of a pre workout snack. Still got 6 left but gonna try and space it out and not eat them all at once haha.

    Got a lot of protein to get in since I only had 1 meal at work which wasn't very high in protein, even with 4 scoops of protein I'm still under so might try and get something else in as well. Don't want to just rely on protein powder. The Hello Fresh meal we are having tonight is very high in fat, bloody 52g per serving! Probably because it's got cheese, sour cream and we are even adding avocado in which isn't in the ingredients so that'll mean even more fat haha. Oh well, weighing in pretty light this morning and like I said I'm not being super anal about macros just being smarter. I'll probably try and get some cardio in tomorrow at least but no workout so I can focus on meal prep and this job interview.
     
  6. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    448
    Likes Received:
    230
    Another 2hr workout must be a good pre hey...nice.

    Congratulations on the anniversary mate, are you married?
    It is my wife and i's anniversary today!

    Best of luck for the interview man.
     
    Tom likes this.
  7. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,711
    Likes Received:
    340
    Haha yeah man well it has DMAA in it. I didn’t use to be a fan of the stuff but I think now my tolerance is a bit whacked it’s not so bad haha.

    Cheers mate! Nah not married yet but we have been together for 7 years so it’s not far away haha. She’s starting to get a little impatient I think!

    Had the interview today, went pretty well and have a good feeling. Like I said I’ve been waiting about 2 years just to get this interview so fingers crossed!
     
  8. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,711
    Likes Received:
    340
    13/9/18

    Morning Weight: 95.1kg

    Diet

    • 5:30AM: 170g Chobani Greek yoghurt
    • 7:45AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 10:30AM: 50g Sour Skittles
    • 1:00PM: 1 scoop Hardstyle
    • 4:00PM: 220g chicken breast, 1/4 cup basmati rice (raw weight), mixed vegetables, Pete Evans Jamaican simmer sauce
    • 7:00PM: Hello Fresh Green curry fish fillets with coconut rice & veggies, 1 scoop Bulk Nutrients Protein Matrix, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros

    Calories: 2385
    Protein: 216g
    Carbs: 255g
    Fat: 52g


    Workout

    Energy Level: High
    Routine: Delts & Arms

    Duration: 2 hrs
    • BB Overhead Press: 10x20kg, 8x35kg, 6x42.5kg, 3x50kg, 2x57.5kg, 1x65kg, 3x70kg, 3x72.5kg, 3x72.5kg, 3x72.5kg, 3x72.5kg
    • BB Bicep Curl: 10x20kg, 6x27.5kg, 3x35kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • Machine Seated Tricep Dip: 10x59kg, 8x77kg, 6x95kg, 6x99kg, 6x104kg, 6x108kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 3x8kg, 8x10kg, 8x10kg, 8x10kg
    • Straight Bar Tricep Extension: 10x28kg, 3x35kg, 8x42kg, 8x42kg, 8x42kg
    • DB Alternating Hammer Curl: 10x12kg, 3x16kg, 8x20kg, 8x20kg, 8x20kg
    • DB Seated Side Raise: 10x10kg, 10x14kg, 10x14kg, 10x14kg, 10x14kg
    • Cable Straight Bar Bicep Curl: 10x18kg, 10x24kg, 10x24kg, 10x24kg
    • Cable One Arm Tricep Extension: 10x6kg, 10x8kg, 10x8kg, 10x8kg

    Summary

    Aaaaaand another big workout! That pre workout is nuts, literally feel fuck all while drinking it on the way to the gym then once I start working out it just hits me and I don't want to stop haha. The yohimbine is the only annoying thing, cold sweats but wasn't as bad as the last pre workout I had with it. Could definitely get away with 1/2-3/4 scoop of this stuff, gotta try and decide if I want to get it for myself. Never been a big fan of DMAA but like I said I think because my tolerance is pretty whack atm it's not hitting me like it used to it's just more of a clean energy and focus.

    Anyway was not planning on doing OHP today to be honest. That injury in my right lat/back area that I got when doing 6 rep OHP actually didn't start feeling better until today. Was definitely that injury that's been hanging around just nowhere near as bad as it has been. But the pre workout got to me and I convinced myself to at least give it a crack and just really focus on the form. Last week when I hurt myself I think it was because I did it as my 3rd exercise after I had already done heavy 3 rep bench press and 6 rep underhand pulldowns. But anyway it felt really really good today, definitely noticed a bit of tightness in the area but managed to get some pretty heavy triples. 72.5kg sets definitely weren't easy, particularly the first rep on each set. Like I said though very happy with it, only used my belt as still no new wrist wraps but the place I get my pre workout from sells them so will pick some up over the weekend.

    Pretty happy with bicep curls, was really tough towards the end of the 2nd and 3rd sets but glad I was able to pump out 42.5kg sets. Did not plan on doing 6 rep machine tricep dips haha, just wasn't any stations free for tricep extensions so thought fuck it why not. Ended up doing a 4x6 working up to 108kg which was the whole stack and wasn't even that hard haha. Won't go into detail on everything else otherwise I'll be here all day! The 10 rep exercises were pretty low rest time though which is why the last 2 were only 3 sets each, forearms were pretty sore haha.

    Happy with my dieting so far, like I said the other day I'm not really being super anal about macros but it's just turning out to be a pretty low fat week based on the meals I cooked and the Hello Fresh meals. But some days will be a bit on the high side cause some of them are highish in fat. Main thing is I'm definitely dropping fat, belt felt a lot looser today and is at that stage where it's loose but I feel if I lower it a notch it will be too tight. I bought some trousers like 1-2 years a go and never wore them, my goal is to fit back into them for my brothers wedding at the end of November, mainly so I don't have to buy a whole new suit haha. Tried them on the other day and I can get them on but they are super tight, look like they are painted on basically haha.
     
    blindbodybuilder likes this.
  9. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    448
    Likes Received:
    230

    Man it was our 7th anniversary also, that's 7 years married though we've been together since 1996.

    I know what you mean about your tolerance, first time I had that god of rage reloaded one scoop blew me away but it doesn't take long before it is like....meh...and you're looking for more than one scoop.

    I am having a total break from pwo's at the moment, my plan is to have a total break for about 8 weeks which I figure should be plenty of time to give my receptors a break then when I use them again I am not going to use them every workout, going to see if I can keep it so they continue to give that full kick that they give when you first try them.

    I am using a supp called sustain alpha which should make it easy to have a good break, feeling pretty good so far and it should only get better.
     
  10. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,711
    Likes Received:
    340
    18/9/18

    Morning Weight: 95.1kg

    Diet

    • 8:00AM: 2x slices white toast with vegemite
    • 11:30AM: 220g chicken breast, 1/4 cup basmati rice (raw weight), mixed vegetables, Pete Evans Jamaican simmer sauce
    • 1:00PM: 1 scoop Hardstyle
    • 4:00PM: 200g diced beef, 300g white potatoes, onions, tomato sauce
    • 7:00PM: Hello Fresh Green Carribbean Beef Chilli with rice, 1 scoop Bulk Nutrients Protein Matrix, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros

    Calories: 2135
    Protein: 201g
    Carbs: 194g
    Fat: 54g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hr 50 mins
    • BB Flat Bench Press: 10x20kg, 6x60kg, 3x75kg, 1x85kg, 6x95kg, 6x100kg, 6x100kg, 6x100kg
    • Underhand Lat Pulldown: 10x39kg, 6x52kg, 3x66kg, 1x79kg, 6x83.6kg, 6x86kg, 6x86kg, 6x86kg
    • BB Overhead Press: 10x20kg, 6x40kg, 3x50kg, 1x55kg, 6x60kg, 6x65kg, 6x65kg, 6x65kg
    • BB Bicep Curl: 10x20kg, 6x27.5kg, 3x35kg, 6x42.5kg, 6x45kg, 5x45kg, 5x45kg
    • Straight Bar Tricep Extension: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x48.8kg, 6x48.8kg, 6x48.8kg

    Summary

    No workout yesterday, ended up having to do a double at work again same as Friday. Also had to back up this morning but boss let me come in a little later than usual which helped, was still pretty tired after work - those doubles just drain the fuck out of me and even 7-8 hours sleep isn't enough haha. Anyway got back into it today, 4 days off which isn't ideal but went into this workout knowing I had to smash it. Will be going in for a leg workout tomorrow as well, no Wednesday off this week.

    So like I said I really wanted to smash this workout but on the way to the gym I was not keen at all, pre workout felt like it wasn't really doing anything but like usual that DMAA kicked in and I was flying and feeling good haha. Felt like my energy just got better and better as the workout went on. Decided to just do a heavy upper day but 6 reps on everything, no 3-5 rep stuff. Mainly because I wasn't feeling that great going into it and still don't have wrist wraps for heavy bench/OHP. Really happy with bench though, did 3x5x100kg last week so to get 3x6 was really good with no wrist wraps. Equal PB for those sets/reps. Underhand pulldowns were strong but the machine I was using was really stiff when doing the 86kg sets and I couldn't even get the bar all the way down to where I usually get it. Will try and use the other one from now on when going heavy, was being used today though.

    Really happy with OHP as well, was a bit worried doing it 3rd up after hurting myself a bit last time but I knew that was a one off and if I really focused I could be better. 60kg set felt solid so upped it to 65kg and got the 3x6 but it was pretty tough I'm not gonna lie, got a bit light headed at the end of the second last and last set but very happy never the less. Bicep curls were probably the only let down but I'm still happy that I did some 45kg sets. Got 6 on the first set but form definitely wasn't perfect and I knew the next 1-2 were going to be hard. Only got 5 on the next 2 sets but yeah I'm still happy. Straight bar tricep extensions felt really strong, upped the weight on them as well. Very last rep was pretty tough.

    Diet over these 4 days off wasn't perfect but nothing too bad. Still around 94-95kg atm. Definitely looking and feeling a bit leaner!
     
    blindbodybuilder likes this.
  11. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,711
    Likes Received:
    340
    19/9/18

    Morning Weight: 94.4kg

    Workout

    Energy Level: High
    Routine: Lower

    Duration: 2 hrs
    • BB Squat: 10x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x130kg, 5x140kg, 5x140kg, 5x140kg, 3x125kg (pause reps), 3x125kg (pause reps), 3x125kg (pause reps)
    • Seated Leg Curl: 10x32kg, 8x45kg, 6x59kg, 6x59kg, 6x59kg, 6x59kg
    • Seated Leg Extension: 10x50kg, 8x68kg, 6x86kg, 6x86kg, 6x86kg, 6x86kg
    • Leg Press: 10x120kg, 8x160kg, 6x200kg, 8x240kg, 8x240kg, 8x240kg
    • DB Romanian Deadlift: 10x26kg, 8x32kg, 8x32kg, 8x32kg
    -----------------------------------------------------------------------------------------

    21/9/18

    Morning Weight: 94.4kg

    Diet

    • 5:30AM: 120g banana
    • 8:00AM: 4x slices white bread, 2x slices light cheese, 50g ham, tomato sauce
    • 9:15AM: Bacon & egg McMuffin, hash brown, small Coke
    • 12:30PM: 270g chicken breast, 150g cooked basmati rice, mild chunky salsa, black beans, burrito seasoning (only half of this meal was eaten)
    • 1:00PM: 1 scoop VMI KXR
    • 4:00PM: 200g green seedless grapes, 150g strawberries
    • 5:00PM: 4x slices white bread, 2x slices light cheese, 50g ham, tomato sauce, 2x scoops Bulk Nutrients Protein Matrix
    • 8:00PM: PIZZAAAAAAAAAAAAA, 2x multivitamins, 5g fish oil, 5g Creatine

    Workout

    Energy Level: High
    Routine: Upper

    Duration: 2 hrs
    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 8x80kg, 8x85kg, 8x90kg
    • Machine Seated One Arm Row: 10x31kg, 8x41kg, 8x41kg, 8x41kg
    • DB Alternating Hammer Curl: 10x12kg, 8x16kg, 8x20kg, 8x20kg, 8x20kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 3x8kg, 8x10kg, 8x10kg, 8x10kg
    • Machine Seated Tricep Dip: 10x63kg, 8x81kg, 8x99kg, 8x99kg, 8x99kg
    • Machine Seated Chest Fly: 10x52kg, 10x66kg, 10x73kg, 10x73kg, 10x73kg
    • Machine Lat Pulldown: 10x41kg, 10x54kg, 10x59kg, 10x59kg, 10x59kg
    • DB Seated Side Raise: 10x10kg, 10x14kg, 10x14kg, 10x14kg, 10x14kg
    • BB Seated French Press: 10x25kg, 10x35kg, 10x35kg, 10x35kg, 10x35kg
    • EZ Bar Wide Grip Bicep Curl: 10x20kg, 10x30kg, 10x30kg, 10x30kg, 10x30kg

    Summary

    Alright so basically I did that big leg workout on Wednesday then felt like absolute shit afterwards, pretty sure I fried my CNS or something because I just felt like death. Had fuck all sleep that night and felt even worse on Thursday. To make it worse had a really shit day at work so didn't even bother going to the gym because I just didn't have the energy and no focus at all so it probably just would of ended badly haha. Felt much better today, got a good 8 hours sleep last night and got a solid 2 hour upper body day in, not gonna go into detail on anything but I will say that this new pre workout I have is a bit too strong haha. Just had too much energy and was sweating a bit. Felt like some exercises just didn't feel that great because of this, like I just had so much energy I couldn't focus on the form and the squeeze so to say. But then again some exercises felt really good like chest flies. Anyway not gonna go into detail on anything.

    Basically under-ate on Tuesday/Wednesday. Squats felt pretty average on Wednesday, maybe because I under-ate on Tuesday. 3x5x140kg was pretty tough. But overall the workout was a big one for me, usually those workouts are just the first 3 exercises and that is enough but did 2 extra ones which was just a bit too much I reckon. I know it probably sounds a bit bitchy because it really isn't that much but I was fried after.

    Ate alright yesterday except had a whole bag of Snickers PODS before bed haha. On Wednesday I also weight in at 93.1kg which shows just how much I under-ate on Tuesday, also could of been due to lack of sleep as well I dunno. Ate much better today but having pizza for dinner while watching the footy.

    Really need to get back into proper routine, still going to have Wednesdays off so really want to get back to 4 day split next week!
     

Share this topic with friends