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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    8/10/18

    Morning Weight: 96.2kg

    Diet

    • 7:45AM: 4x slices white bread, 40g ham, 2x slices light cheese
    • 11:00AM: 260g chicken breast, 150g cooked basmati rice
    • 11:30AM: 50g Sour Skittles
    • 1:15PM: 1 scoop VMI KXR
    • 4:00PM: 200g Coles diced beef topside, 350g white potatoes, onion, mushrooms
    • 7:00PM: TBA, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (up until 7PM)

    Calories: 2048
    Protein: 172g
    Carbs: 236g
    Fat: 43g


    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hour 35 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x135kg, 5x150kg, 5x150kg, 5x150kg, 5x130kg (belt-less), 5x130kg (belt-less)
    • Seated Leg Curl: 10x36kg, 6x50kg, 6x63kg, 6x63kg, 6x63kg, 6x63kg
    • Seated Leg Extension: 10x63kg, 6x77kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg
    • Standing Calf Raise: 10x40kg, 6x80kg, 3x120kg, 6x140kg, 6x140kg, 6x140kg, 6x140kg
    Summary

    Had a very lazy weekend, basically did fuck all but eat haha. Went out Friday night had a lot of beers but only really ate a kebab and chips when I got home. Weighed myself Saturday morning and was like 94.4kg. Obviously ate quite a bit on Saturday/Sunday, nothing too crazy but weighed in heavy this morning. I don't mind it though, doing legs on Monday with a bit of extra food in me just makes it an even better workout.

    So decided to take the next step up with 150kg squats, done 5x3 then 4x4 so felt like 3x5 would be the next step. It's one less rep than 4x4 but still that extra rep each set makes all the difference, I was pretty buggered after each set and was not confident going into that last set haha. Managed to get it and form was pretty solid, some iffy reps but overall very happy. Feels good to be making progress while still losing fat slowly, but like I said coming into these heavy squat days weighing in the heaviest of the week is good and definitely going to keep doing heavy squats on Mondays. Not sure what my next step will be now, not sure how much longer I will be able to progress as I continue to slowly lose weight but I want to keep going as long as I can. Thinking 5x3x155kg next week.

    Anyway after the heavy sets I was unsure whether to just leave it at that or do some back down sets as well. Wasn't really in the mood for pause reps so I figured why not do some belt-less sets for a change with 130kg which is what I usually do pause rep sets with - with a belt. Gotta say these were tougher than I expected, not using a belt makes a big difference haha. Just found it a lot harder to keep upright and one rep was pretty shitty where I found myself leaning way forward. But I readjusted and managed to get the 2x5 I was aiming for.

    Seated leg curls were good but tough, probably won't up the weight next week and just try and work on getting the sets/reps feeling a bit better. Felt like my ass might of been coming up a bit on the last couple reps of each set. Leg extensions were good, not as strong as last week when I did them first up on my second leg day but the 4x6x90kg felt pretty comfortable so will give 95kg a go next time. Did some heavy calf raises too, got through the workout pretty quickly felt like rest times were a bit shorter which is good.

    Not sure what's for dinner, don't really have anything prepped for it and feeling pretty hungry to be honest. We'll see what happens. Sucks I work with a bloke that brings Skittles to work pretty much every day and I seem to be the only one that eats them haha. Gotta have more self control, but they're my favourite!
     
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  3. Tom

    Tom Well-Known Member

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    9/10/18

    Morning Weight: 94.8kg

    Diet

    • 7:00AM: 2x slices white bread, 20g ham, 1x slice light cheese
    • 9:00AM: 2x slices white bread, 20g ham, 1x slice light cheese
    • 11:00AM: Bacon & egg roll with tomato sauce
    • 1:00PM: 1/2 scoop VMI KXR
    • 4:00PM: 260g chicken breast, 150g cooked basmati rice
    • 6:30PM: Burger with the lot & chips, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (without 6:30PM meal)

    Calories: 2305
    Protein: 207g
    Carbs: 224g
    Fat: 69g


    Workout

    Energy Level: Medium
    Routine: Chest & Arms

    Duration: 1 hour 45 mins
    • BB Flat Bench Press: 10x20kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 6x100kg, 6x100kg, 6x100kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x35kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x33kg, 3x44kg, 6x51.1kg, 6x53.4kg, 6x53.4kg
    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 8x80kg, 8x80kg, 8x80kg
    • DB Hammer Curl (both arms at same time): 10x10kg, 8x14kg, 8x16kg, 8x18kg, 8x18kg
    • Machine Seated Tricep Dip: 10x63kg, 8x81kg, 8x99kg, 8x99kg, 8x99kg
    • Machine Seated Chest Fly: 10x59kg, 10x73kg, 10x73kg, 10x73kg
    • Cable One Arm Bicep Curl: 10x6kg, 10x8kg, 10x8kg, 10x8kg
    • EZ Bar Seated French Press: 10x20kg, 10x30kg, 10x30kg, 10x30kg
    Summary

    So I forgot to mention I woke up Saturday with a pretty sore/tight left lat for some reason, guessing it must of been the heavy OHP. Figured it would go away after a couple days, didn't feel too bad yesterday but I stayed away from any sort of deadlifting yesterday because of it. Woke up this morning and it was feeling a bit shitty so decided I should probably stay away from any back movements today. Decided to do a chest/arms day and not do any shoulder work either, since I think OHP is what did the damage. It's not really that sore but it's just pretty tight. Hopefully it's better come Friday and I can just do a delts/back day that day.

    Anyway also haven't mentioned that I've been feeling really short breathed the last few days. Guessing it's from all the pre workout, even though the past 3-4 weeks I've only been doing like 3 workouts a week. Maybe this PWO is just a bit too strong and gonna try keep it down to 1/2 a scoop from now on. Also gonna bring back the cardio whenever I can, starting from tomorrow morning. Think my overall cardiovascular fitness is pretty crap and needs some work haha. If that doesn't help then maybe a full break off PWO for a few weeks haha, which will be hard :(

    Workout was really good today though, wasn't really in the mood for super heavy bench so did a 3x6x100kg which I've done before but not for a while so was happy to get it though after losing a bit of weight. 42.5kg bicep curls felt good today, bit better than they did in the past which is good. Also upped straight bar pushdowns, 52.4kg is the heaviest I've done so still making gains! Anyway the rest was good, having a burger and chips for dinner which is a bit naughty but fuck it haha.
     
  4. Tom

    Tom Well-Known Member

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    Alright so had to call it this week. Basically short breath is still hanging around, went to the doctors today and got an ECG done for my heart which came up fine. Did a blood test which I will get results for tomorrow. She thinks it could be asthma but not really sure, gave me a ventolin to try tonight. I had some while at the doctor and it did make me feel a bit better but still struggling to get a full breath at times even while writing this.

    I told her about pre workouts but she had no idea what they are, told her I haven't had it since Tuesday but have had coffee in the mornings so she told me to have no caffeine at all tomorrow and see how that is as well.

    So see how I go I guess, just made the decision to not bother with the rest of the week just in case. Better to be safe than sorry!
     
  5. Tom

    Tom Well-Known Member

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    Good news, blood tests came back excellent. Nothing wrong with me. Hopefully it's just going to end up being a bit of stress/anxiety. Hopefully knowing my heart and eveything is OK will alleviate everything. Going to see how I go over the weekend with no caffeine and get back into it next week!
     
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  6. benn

    benn living the dream ;)

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    Geez mate just catching up on this now, sounds scary re short of breath but glad your tests came back all good! Hopefully just a temporal thing and cutting back on the caffeine helps out :)
     
  7. chrismwpcs

    chrismwpcs Make it take it.

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    Stims can make your heart race. Do you cycle on and off them or use them pretty much all the time when training?
     
  8. Tom

    Tom Well-Known Member

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    Yeah honestly I really don't think it was the caffeine and stims. I might just be saying that because I don't want it to be because I love pre workouts haha, but to be honest I went 2 days without caffeine and didn't really feel any better.

    I'm fine now though, which leads me to think it was either some sort of infection or maybe just anxiety that I really just didn't feel like I had. I have suffered from anxiety in the past but I usually know when I'm suffering it if that makes sense.

    Yesterday I started to feel a few flu like symptoms, like runny nose etc. One that was weird was when I sat down for long periods of time I would get really sore hips/lower back/legs. Not quite sure why this was, I felt better today but that was still a little noticeable.

    I still went to the gym today and only had 1/2 scoop pre workout and also a coffee when I woke up this morning and was fine, no short breath at all but mainly stuck to machines because of the pain I was feeling throughout the day. Like I said maybe it's just an infection of some sort that I'm almost over.

    As for cycling on and off, I never really go to the gym without one these days. That's mainly because I do 5AM starts pretty much every day now and by the end of work I'm pretty buggered and need something to get me there. I know that sounds bad but that's just the way it is. Lately I've only been going to the gym 3-4 times a week due to other commitments though. The only time I will completely cycle off is if I get injured, don't train for any reason or go on holiday.

    Main thing is doctor said my heart is fine, heart rate is low which is good and my blood tests came back "excellent" in his own words haha.
     
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  9. Tom

    Tom Well-Known Member

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    15/10/18

    Morning Weight: ???

    Diet

    • 7:30AM: 4x slices white bread, 40g ham, 2x slices light cheese, tomato sauce
    • 11:00AM: 250g chicken breast, four bean mix, mild chunky salsa, burrito seasoning, 150g cooked basmati rice
    • 1:30PM: 1/2 scoop VMI KXR
    • 4:00PM: 200g regular/extra lean beef mince mix, 75g spaghetti pasta, bolognese sauce
    • 7:00PM: TBA, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros (so far, without 7:00PM meal)

    Calories: 1905
    Protein: 152g
    Carbs: 191g
    Fat: 56g


    Workout

    Energy Level: High
    Routine: Delts & Back

    Duration: 1 hour 30 mins
    • Machine Seated Shoulder Press: 10x15kg, 8x25kg, 6x35kg, 7x45kg, 7x45kg, 7x45kg
    • Underhand Lat Pulldown: 10x52kg, 6x66kg, 3x79kg, 7x88.3kg, 7x88.3kg, 7x88.3kg
    • DB Seated Side Raise: 10x10kg, 8x12kg, 8x14kg, 8x16kg, 8x16kg, 8x16kg
    • Machine Lat Pulldown: 10x41kg, 8x54kg, 8x59kg, 8x63kg, 8x63kg, 8x63kg
    • Standing Cable One Arm Rear Delt Fly: 10x4.5kg, 10x7kg, 10x7kg, 10x7kg
    • BB Bent Row: 10x40kg, 10x60kg, 10x60kg, 10x60kg
    Summary

    Felt almost perfect today, short breath gone which is the main thing. Yesterday I did start to feel a couple flu like symptoms, body aches and so on. One thing I noticed was when I sat down for a while I would start to get aches in my hips, lower back and legs which was a bit weird. This was still a little noticeable today while at work but not as bad as yesterday, as for everything else I felt great.

    Wasn't quite sure what I would do at the gym today, to be honest when I felt crap last night I wasn't even sure if I would be going in the first place. I ruled legs out last night just because of the pain I was feeling. Decided to do delts/back which was what I missed out on last week, figured I might as well just continue the rotation which will mean legs tomorrow, chest/arms Thursday and legs again Friday. Was going to do 5 days this week but found out I have an inspection for the unit me and the missus just bought on Wednesday so probably won't have time to go since I have to do meal prep and everything else as well.

    Anyway decided not to do OHP just because of the pain I mentioned, it wasn't really noticeable after work but just some slight aches. Seated shoulder press felt really good though, decided to do 45kg sets which isn't the heaviest I've done but wasn't sure how strong I would be after the days off I had. To be honest though I ate pretty much the same and more on some days so feel like all the weight loss progress I made might been gone, so I had felt like I had a bit more energy and the 1/2 scoop pre workout was more than enough for today. Was only going to do 6 rep sets but got the 6th and felt like I had more in me so pushed out another and decided to do a 3x7 instead, hey progress is progress even if it's just one rep haha.

    Same with underhand pulldowns, I did 3x6 with 88.3kg last week so I went into it thinking I'll try get 3x7 as well. First 2 sets were pretty solid, last was a pretty tough but happy with it nonetheless, the bar was going all the way down to my chest which is the main thing. DB side raises were good, was just thinking 3x8x16kg but for some reason turned into more like 4-5 sets of 8 just a sort of pyramid. Same with machine lat pulldowns, just did the same thing to match the DB side raises but they both felt really good. Cable one arm rear delt flies were done on a different station than usual, this one the cable doesn't feel quite as smooth and the weights are a little less. I usually do 8kg sets but had to 7kg today but they were still pretty tough towards the end. Finished with bent rows which were pretty standard.

    4-5 weeks until I go to Japan, going to try and really focus on some fat loss. Going to do my best to hit low calories and start doing cardio 2-3 times a week at least! Not sure what's for dinner tonight, will finish macros once I know.
     
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  10. Tom

    Tom Well-Known Member

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    16/10/18

    Morning Weight: ???

    Diet

    • 7:45AM: 4x slices white bread, 60g ham, 2x slices light cheese, tomato sauce
    • 11:00AM: 250g chicken breast, four bean mix, mild chunky salsa, burrito seasoning, 150g cooked basmati rice
    • 1:00PM: 1x granny smith apple
    • 1:30PM: 1 scoop VMI KXR
    • 4:00PM: 200g regular/extra lean beef mince mix, 75g spaghetti pasta, bolognese sauce
    • 7:30PM: 2 scoops Bulk Nutrients Protein Matrix, 1x cup of soup, 2x slices toast, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 2607
    Protein: 215g
    Carbs: 286g
    Fat: 63g


    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hour 25 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x125kg, 1x140kg, 3x155kg, 3x155kg, 3x155kg, 3x155kg, 3x155kg, 3x135kg (pause reps), 3x135kg (pause reps)
    • Seated Leg Curl: 10x32kg, 8x45kg, 7x59kg, 7x59kg, 7x59kg
    • Seated Leg Extension: 10x50kg, 8x68kg, 7x86kg, 7x86kg, 7x86kg
    Summary

    Another really good workout today. Stuck to my plan and went for the 5x3x155kg and managed to get it, was a bit tougher than I hoped though. First set was probably the hardest but once I got going it felt good, although the first rep of the 4th set was probably the worst rep I've done in a long time haha. Had the bar too high on my back and as I went down I just felt myself fall really far forward which was annoying, reset myself a bit and the other 2 reps were a lot more solid though which is good. Dropped it down to 135kg for some pause rep sets, these were a lot tougher than I hoped as well. Pause definitely wasn't as long as I wanted them to be, some were only like 1 second but felt good nonetheless.

    Did 7 rep sets on leg curls and leg extensions, not sure why just kept with the theme from yesterday haha. Probably should of done the weights I did last week which was 63kg for leg curls and 90kg for leg extensions since I did 4x6 on both of those but was just a bit buggered from the squats.

    Ended up just having 2 scoops protein, a cup of soup and 2 slices of toast for dinner last night. Probably try and have the same tonight, low calorie and simple!
     
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  11. Tom

    Tom Well-Known Member

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    17/10/18

    Morning Weight: 94.0kg

    Diet

    • 9:30AM: 4x slices white bread, 4x slices bacon, 2x whole fried eggs, tomato sauce
    • 12:30PM: 3/4 scoop VMI KXR
    • 3:15PM: 200g regular/extra lean beef mince mix, 75g spaghetti pasta, bolognese sauce, 1x Snickers
    • 6:00PM: 220g chicken breast, 1/4 cup basmati rice (raw weight), mixed vegetables, teriyaki sauce
    • 7:30PM: 1.5 scoops Bulk Nutrients Protein Matrix, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 2629
    Protein: 213g
    Carbs: 242g
    Fat: 87g


    Workout

    Energy Level: High
    Routine: Chest & Arms

    Duration: 1 hour 40 mins
    • BB Flat Bench Press: 10x20kg, 8x60kg, 6x75kg, 3x85kg, 1x95kg, 5x105kg, 5x105kg, 5x105kg, 8x85kg, 8x85kg
    • Machine Incline Bench Press: 10x40kg, 6x50kg, 6x60kg, 6x60kg, 6x60kg, 6x60kg
    • DB Flat Bench Press: 10x24kg, 6x28kg, 3x32kg, 8x36kg, 8x36kg, 8x36kg
    • BB Incline Bench Press: 10x40kg, 8x60kg, 8x60kg, 8x60kg
    • BB Bicep Curl: 10x15kg, 10x25kg, 10x25kg, 10x25kg
    • Straight Bar Tricep Pushdown: 10x24kg, 10x33kg, 10x33kg, 10x33kg
    Summary

    Alright so long story short what I had planned today got cancelled so I thought no reason to not get into the gym, also did all my meal prep by 11AM this morning which is a big deal for me because I usually procrastinate and get distracted and either take all day to finish it all or do half today and half tomorrow haha. So I was feeling pretty good going into the gym, my initial plan was to just do a full chest workout which I don't think I've done in a while - just back to back chest movements. Gotta say it was a lot harder than I expected. I was really surprised just how much weaker I was on most lifts after doing chest movements before hand already.

    BB flat bench felt really good today, the 105kg sets were really tough though and I'm not sure if I will be able to make much more strength gains on it while I'm in a bit of a cut. I'm not worried though because my bench has gotten a lot better even though it's not THAT strong. This time last year or even the start of the year I was struggling with 90kg and anything over it would feel like a tonne of bricks, so even if I just stick around 100-105kg for now I'm still really happy. Anyway after the 105kg sets I dropped it to 85kg and for some reason did 2x8 instead of pause reps, not really sure why just happened haha.

    Machine incline was the first movement that was noticeably harder, I've been doing 3x8x60kg for a while now but it just felt a lot heavier and only managed a 4x6 which is a bit weaker. I was kinda hoping to do 65kg sets but just didn't bother after the first set of 55kg felt so heavy. DB flat bench was alright but the last 2 sets of 36kg were pretty iffy and the last 1-2 reps of each set were grinders. I think at this point my elbow flexors were just shot from all the pressing. This was really noticeable when I went to do 8 rep BB incline, my plan was to do something like 40/60/70/80 and see how that was but I did the set of 60kg and man I'm not even joking I almost failed to get 8 reps on the first set haha. I was like wow I'm fucked, I was sweating bucket loads and decided to just keep it at 60kg and try get 3x8 but was not confident at all after that first set. I managed to get it but really had to focus, which is weird with a weight I usually do for 12-15 reps haha.

    So after that my plan was machine chest flies which was being used, so I was like OK maybe machine flat bench with a neutral grip but nope - being used too. I was walking around like a lost chicken and for some reason decided to do some straight bar curls, don't ask me why - it just happened. Only bars available were the thinner 15kg bars as well so I just did 3x10x25kg which actually felt pretty good. Then I decided I did 10 rep straight bar pushdowns which I didn't plan on doing either, these were harder than the bicep curls probably because of all the chest movements I had done already.
    Ended up being not what I planned but still a really good workout, got legs tomorrow then not sure what I'm doing to do Friday maybe a whole upper body day higher rep and just not so much chest work.

    So anyway I was feeling really good after that, had a good workout when I wasn't even going to the gym and had done all my meal prep. I get home and eat my bolognese and a Snickers I got while at the shops. Last bite of the Snickers and I feel something really hard in it while chewing so spat it out. Realised half my tooth was bloody missing! What a mood killer. Was feeling so good today and this week in general then some shit like that happens haha. The good thing is it's not painful at all, but I have to go to the dentist on Friday and probably fork out $400-$500 to fix it. It's right at the back though so if it's too expensive I'll just get it ripped out.

    Anyway just another annoying thing to happen, life goes on!
     
  12. chrismwpcs

    chrismwpcs Make it take it.

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    Maybe some virus going around. Your symptoms sound like the flu. I have been off stims for a while as I am still in recovery mode from the rotator cuff surgery. It should make a difference because I was doing double strength hits with Total War or Kraken lol.
     
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  13. Tom

    Tom Well-Known Member

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    Yeah I'm pretty sure it was not the pre workouts, I've been back on them all this week and have been fine.

    I hate to admit it but I definitely need them for working out these days, especially now I start 5AM every day and sleep is averaging at about 6-7 hours now instead of 7-8.

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

    18/10/18

    Morning Weight: 95.0kg

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:00AM: 220g chicken breast, 1/4 cup basmati rice (raw weight), mixed vegetables, teriyaki sauce
    • 1:30PM: 1 scoop VMI KXR
    • 4:00PM: 200g diced beef, 60g fusilli pasta, beef stroganoff mix, light sour cream, mushrooms
    • 5:30PM: 1.5 scoops Bulk Nutrients Protein Matrix
    • 7:30PM: 4x slices bacon eye, 2x whole fried eggs, 4x slices white bread, tomato sauce, 1x multivitamin, 5g fish oil, 5g Creatine
    Macros

    Calories: 2537
    Protein: 220g
    Carbs: 234g
    Fat: 69g


    Workout

    Energy Level: Medium
    Routine: Legs

    Duration: 1 hour 30 mins
    • Leg Press: 10x160kg, 6x200kg, 3x240kg, 8x280kg, 8x300kg, 8x320kg
    • BB Romanian Deadlift: 10x40kg, 6x60kg, 3x80kg, 8x100kg, 8x100kg, 8x100kg
    • Standing Calf Raise: 10x60kg, 6x80kg, 3x100kg, 8x120kg, 8x120kg, 8x120kg
    • Seated Leg Extension: 10x41kg, 10x54kg, 10x68kg, 10x68kg, 10x68kg
    • Seated Leg Curl: 10x23kg, 10x36kg, 10x45kg, 10x45kg, 10x45kg
    Summary

    Pretty good workout today, kicked it off with leg press and after doing 3 sets with 280kg last week I decided it was time to get back into the 300's. My plan was 280/300/300, 280kg set actually felt pretty heavy so wasn't confident on the 300kg sets but it ended up feeling really strong think it must of been my setup on the 280kg set. Felt so good I was like fuck it let's try 320kg and got that pretty nicely too. Left it there though didn't want to get too ahead of myself haha. Romanian deadlifts felt better today but probably because I used straps this week, last time I did them I did 90kg which felt tougher than I thought it would but hadn't done them in a while before that.

    Standing calf raises were alright, definitely felt harder than I thought they would. Was going to do 10 rep hack squats next but the machine was out of order, so did 10 rep leg extensions and leg curls instead. I know I already did them this week but guess that was heavy 6 rep sets and they both felt really good and hard today so I'm not that sorry. I really need to widen my variety of exercises when it comes to legs, do some lunges or lying leg curls or something haha.

    Diet good today, did meal prep yesterday. Only annoying thing is the meals I made are a bit lower in protein so even with having protein powder I'm still a bit under but they are also pretty low in fat so means I can eat some bacon and eggs as well! Was 94kg yesterday up to 95kg this morning but not surprised, always weigh in really low after squats haha. Expecting it to drop back down to the 94's tomorrow.


    Not sure I'll get a workout in tomorrow now I have to go to the dentist, if it isn't too bad and doesn't take long then I want to get some sort of workout in. If not then I will just do some cardio on the bike.
     
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  14. Tom

    Tom Well-Known Member

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    19/10/18

    Morning Weight: 95.3kg

    Diet

    • 6:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 9:00AM: 1x Mighty McMuffin, 1x hash brown, medium Coke
    • 11:45AM: 220g chicken breast, 1/4 cup basmati rice (raw weight), mixed vegetables, teriyaki sauce
    • 2:00PM: 1 scoop VMI KXR
    • 7:00PM: Milky Lane - Kevin Bacon burger, loaded fries, 1x popcorn chicken, coke, chocolate thickshake
    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hour 30 mins
    • Machine Seated Tricep Dip: 10x50kg, 8x63kg, 8x77kg, 8x90kg, 8x95kg, 8x99kg
    • DB Hammer Curl (both arms one time): 10x10kg, 8x14kg, 8x18kg, 8x18kg, 8x18kg
    • Machine Seated Chest Fly: 10x45kg, 10x59kg, 10x73kg, 10x73kg, 10x73kg
    • Machine Seated One Arm Row: 12x21kg, 12x31kg, 12x31kg, 12x31kg, 12x31kg
    • DB Alternating Front Raise: 12x10kg, 12x12kg, 12x12kg, 12x12kg, 12x12kg
    • Cable One Arm Tricep Pushdown: 12x6kg, 12x8kg, 12x8kg, 12x8kg
    • Cable One Arm Bicep Curl: 12x6kg, 12x8kg, 12x8kg, 12x8kg
    Summary

    Quick summary not much time, really good workout basically just did an upper day but focused on the stuff I didn't really do much of during the week. Did like 4 chest exercises already the other day and actually had some pretty good muscle soreness from that day still so only did 1 chest movement. Everything felt really good and had a really solid pump. Dentist was fine, just had to get a filling in the tooth which is good. First time going to the gym 5 days in a week for a long time so happy with that.

    Had to go sign some papers to do with the unit we just bought straight after gym, took a long time and we decided to get some food while we were down there which ended up being a big greasey burger, chips and shit haha. Bit of a cheat meal!
     
  15. Tom

    Tom Well-Known Member

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    22/10/18

    Morning Weight: 95.8kg

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:00AM: 220g chicken breast, 1/4 cup basmati rice (raw weight), mixed vegetables, teriyaki sauce
    • 1:00PM: 1x small apple
    • 1:30PM: 1 scoop VMI KXR
    • 4:00PM: 200g diced beef, 60g fusilli pasta, beef stroganoff mix, light sour cream, mushrooms
    • 7:00PM: 2x whole fried eggs, 200g bacon, 4x slices white bread, tomato sauce, 1x scoop Bulk Nutrients Protein Matrix, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 2495
    Protein: 206g
    Carbs: 233g
    Fat: 73g

    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hour 15 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x140kg, 4x155kg, 4x155kg, 4x155kg, 4x155kg, 4x125kg (belt-less), 4x125kg (belt-less), 4x125kg (belt-less), 4x125kg (belt-less), 5x100kg (narrow stance), 5x100kg (narrow stance)
    • Cardio: 20 mins @ 80-85 RPM (500 calories)
    Summary

    Alright so I was pretty keen for squats today as you can see, had a pretty shit day at work but once I started working out I just felt really good and all I wanted to do was squat so that's what I did. I sort of thought about this over the weekend how squats really tax me and when I do leg curls/extensions after they just don't feel as good as if I would do them on my other leg day. To make up for it thought I'll probably do cardio every time if it's just squats I do, I mean I could of done some calf raises or something else at least but I was pretty buggered after those 10 working sets. But yeah I did cardio today after and it was tough, 20 mins was a struggle haha. I had it set to level 5 at the start but that was just too hard so I put it down to level 3 after about 8 mins. Worked up a good sweat though and legs were pretty sore after!

    Squats felt really good though, warm-up sets felt particularly good which usually means that the working sets feel a bit off. Same progression as last time with 150kg, 5x3 last week so 4x4 this week. The very first set of 155kg was a bit tough, last rep felt like a RPE 9-10 but I realised I think I went a bit too wide with my stance, I've been doing a bit more of a narrower stance lately and just not doing super deep which is actually feeling better. I don't mind not going as deep as long as it is parallel at least and it definitely feels safer and tighter.

    So after the heavy sets I was feeling good and just wanted to keep squatting so I lowered it to 125kg and did some belt-less squats, I did sets of 130kg for like 2x5 last time but I remember saying it felt too heavy and the reps didn't feel that great so I went a little lighter today around 80%, 130kg was around 85-90% of what I did beforehand that day. Definitely felt much better today and ended up doing a 4x4 with that as well, the first set was the toughest like the 155kg sets for some reason so I stopped at 4. The others felt much better though and felt like I probably could of done 5-6. Anyway after that I decided to give some really narrow stance squats a go with 100kg, first set felt pretty solid, second set I went a little too close though and the first rep was a bit crappy but I readjusted and finished the set. I think with these maybe 60-80kg is the go and higher reps maybe 10-12.

    All of that took over an hour so still a pretty good workout, was sweating quite a bit. Like I said I did some cardio when I got home too so I'm happy overall. My second leg day will be much higher volume now similar to my upper body day which I like. Macros today are pretty good, fats probably a little over but lowish carbs and still around that 2500 calories mark.
     
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  16. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Just a few squats there....you moved 7320kg by my calculation!
     
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  17. Tom

    Tom Well-Known Member

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    Haha yeah mate one of those days when all I wanted to do was squat, so that's what I did!

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

    23/10/18

    Morning Weight: 94.6kg

    Diet

    • 8:30AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 9:30AM: 1x small apple
    • 11:00AM: 220g chicken breast, 1/4 cup basmati rice (raw weight), mixed vegetables, teriyaki sauce
    • 12:45PM: 170g Chobani Greek yoghurt
    • 1:15PM: 1 scoop VMI KXR
    • 4:15PM: 200g diced beef, 60g fusilli pasta, beef stroganoff mix, light sour cream, mushrooms
    • 7:30PM: TBA, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (so far)

    Calories: 1795
    Protein: 141g
    Carbs: 191g
    Fat: 42g

    Workout

    Energy Level: High
    Routine: Chest & Back

    Duration: 1 hour 35 mins
    • BB Flat Bench Press: 10x20kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 6x100kg, 6x100kg, 6x100kg, 6x100kg
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 1x81.3kg, 6x88.3kg, 6x88.3kg, 6x88.3kg, 6x88.3kg
    • Machine Incline Bench Press: 10x40kg, 3x50kg, 8x60kg, 8x65kg, 8x65kg
    • Machine One Arm Row (pronated grip): 10x31kg, 8x41kg, 8x41kg, 8x41kg
    • Machine Flat Bench Press (neutral grip): 10x80kg, 10x100kg, 10x100kg, 10x100kg
    • Machine Lat Pulldown: 10x45kg, 10x54kg, 10x54kg, 10x54kg
    Summary

    Another really good workout today but man I felt it, think the low calories are starting to get to me and just feeling a bit fried during those heavy sets if that makes sense, CNS really taking a hit. Like I said last week I'm not planning on trying to up the weight on flat bench so just went for 100kg sets today but got a PB of 4x6, my previous best being 3x6, I went into it planning on trying to get 3x7 but just wasn't feeling it on the first set and 6 felt pretty tough to be honest. Was thinking I might only get 3, 3rd set was good though but still a tough last rep. Decided to go for the 4th and managed to get it, even though my setup was a little bit off. When I unracked the weight I could feel I was a bit lopsided like one of my shoulders wasn't as pinned back as the other or something but tried to fix it and ended up being a decent set.

    Underhand pulldowns were pretty good, I thought I did 3x6 last week but then realised I did 3x7. Honestly don't think I would of gotten 7 rep sets today, they felt pretty heavy but managed a 4x6 which I'm still happy with but that last set was tough! Went a bit heavier on machine incline, last week I could only manage 4x6x60kg but that was straight after flat bench. Today I got a pretty strong set of 8 with 60kg so upped it to 65kg, also added my wrist wraps for these sets so they probably helped. First set was solid, second set was pretty hard and thought I might not get that last rep but managed to get it. Did machine one arm rows with a pronated grip today, usually do them with the neutral grip so thought I'd change it up since the heavier sets with neutral grip weren't feeling that great (the 12 rep sets last week felt a lot better though) and it felt really good so going to see how these go with a bit heavier weight. Neutral flat bench was pretty tough, last 2 reps of the last set were hard as fuck! Machine lat pulldowns felt great as usual.

    Down into the 94's today, big squat session and cardio obviously helped yesterday. Not sure what is for dinner tonight, still got some bacon and eggs left so likely another couple sandwiches and a scoop of protein same as yesterday. Going in tomorrow on my day off when I usually wouldn't, forgot to mention I have the dentist on Friday straight after work but I'm still going to try and get in for a high rep upper day. Going in tomorrow though just in case that doesn't happen and I will still manage 4 workouts. Delts and arms tomorrow, legs again Thursday for sure though.
     
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  18. Tom

    Tom Well-Known Member

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    24/10/18

    Morning Weight: 94.4kg

    Diet

    • 9:45AM: 4x slices white bread, 2x whole fried eggs, 125g bacon, tomato sauce
    • 11:30AM: 1 scoop Hardstyle
    • 3:00PM: 200g beef stir fry strips, 200g white potatoes (raw weight), white onions, tomato sauce, 110g banana
    • 6:00PM: 270g chicken breast, 110g cooked basmati rice, four bean mix, mild chunky salsa, burrito seasoning
    • 7:30PM: TBA, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (so far)

    Calories: 1811
    Protein: 166g
    Carbs: 168g
    Fat: 46g

    Workout

    Energy Level: High
    Routine: Delts & Arms

    Duration: 1 hour 50 mins
    • BB Overhead Press: 10x20kg, 8x40kg, 6x50kg, 3x60kg, 1x65kg, 4x70kg, 4x70kg, 4x70kg, 4x70kg, 4x70kg, 4x70kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x33kg, 3x42kg, 7x51.1kg, 7x51.1kg, 7x51.1kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x35kg, 7x40kg, 7x40kg, 7x40kg
    • DB Seated Side Raise: 8x12kg, 8x16kg, 8x16kg, 8x16kg, 8x16kg
    • EZ Bar Close Grip Seated French Press: 10x25kg, 8x35kg, 8x35kg, 8x35kg, 8x35kg
    • DB Hammer Curl (both arms same time): 10x14kg, 8x18kg, 8x18kg, 8x18kg, 8x18kg
    • Cable One Arm Standing Rear Delt Fly: 10x6kg, 10x8kg, 10x6kg, 10x6kg
    Summary

    Really good workout today, had some of my brothers pre workout which has the DMAA in it. Felt really good and strong. Probably could of gone 72.5kg on OHP, think I did that for either 3x3 or 5x3 not long a go but just went for 70kg today for some reason. Decided to go for 4x4 but each set just felt better and better so ended up doing 6 sets instead, felt really good! Did 7 rep sets on pushdowns and curls today, wasn't feeling going super heavy even though I was feeling so good. Pushdowns were really tough, very last rep was a big grinder but I managed to get it. Was thinking maybe I should of gone 42.5kg for the curls but same thing, last 1-2 reps were really tough so don't think I would of gotten it had I gone heavier.

    Figured I'd go a bit more on the 8 rep sets as well, 3 sets instead of 4 using the same weight as last week for DB side raises. Last set was pretty tough so felt like I chose the right weight. Did 3x10x35kg on the EZ bar French press last week but I remember it feeling pretty shitty, so kept it at that weight and did 4x8 today which felt better but same thing last 1-2 reps were hard. An extra set on hammer curls as well but was tough - as well! Finished with one arm rear delt flies, 8kg felt a bit crap so dropped it back to 6kg which just felt better. Probably could of done another set but really needed to pee haha.

    Pretty long workout for the amount of lifts I did but extra sets on pretty much everything so not surprised. Overall a really good workout, feeling really good lately. Weight is dropping very slowly but still feeling strong and some days stronger. Did my meal prep today and made sure I made the 2 meals I cooked a bit higher in protein, almost out of the Protein Matrix. Don't really wanna rely on it to hit my protein, but I do like having it on hand for those days where I need it so I'll probably order some more soon.
     
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  19. Tom

    Tom Well-Known Member

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    25/10/18

    Morning Weight: 95.1kg

    Diet

    • 8:00AM: 4x slices white bread, 2x whole fried eggs, 125g bacon, tomato sauce
    • 11:15AM: 270g chicken breast, 110g cooked basmati rice, four bean mix, mild chunky salsa, burrito seasoning
    • 1:30PM: 1 scoop Hardstyle
    • 4:15PM: 200g beef stir fry strips, 200g white potatoes (raw weight), white onions, tomato sauce
    • 7:00PM: 125g bacon, 2 whole fried eggs, 4x slices white bread, tomato sauce, 1x scoop Protein Matrix, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 2290
    Protein: 219g
    Carbs: 201g
    Fat: 59g

    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hour 40 mins
    • BB Romanian Deadlift: 10x40kg, 8x60kg, 6x80kg, 3x100kg, 6x120kg, 6x120kg, 6x120kg, 6x120kg
    • Seated Leg Extension: 10x50kg, 6x63kg, 3x77kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg
    • Machine Standing Calf Raise: 10x40kg, 6x80kg, 3x120kg, 6x140kg, 6x150kg, 6x150kg, 6x150kg
    • Leg Press: 10x160kg, 6x200kg, 3x240kg, 8x280kg, 8x280kg, 8x280kg, 12x200kg, 12x200kg
    • Seated Leg Curl: 10x36kg, 8x45kg, 8x54kg, 8x54kg, 8x54kg, 12x41kg, 12x41kg
    Summary

    Another solid workout. Started with Romanians today, 120kg sets were pretty tough and decided to use my belt for the last 2 sets to be safe. Really felt them though, definitely lost a bit of strength in these from not doing them for a while. Was going to do 6 rep leg press next but machine was being used so just did leg extensions, 90kg sets felt really good. I was thinking after the first set I could probably up the weight but just really felt the 90kg and didn't want to go too heavy where I don't feel it. Glad I didn't, last set was pretty tough but really felt them all. Standing calf raises were pretty strong, did 4x6x140kg last time so gave a few 150kg sets a go and got it - definitely wasn't easy though. Not as heavy on the leg press today, did 280/300/320 last week but that was first up for the session and wasn't feeling as confident today. Did some back off sets as well, was only going to do 10 rep sets of 200kg but felt easier than I expected and ended up doing 2x12. Same with leg curls, 54kg was pretty tough and dropped it down for 2x12 which were hard as well.

    Pretty surprised my weight jumped up this morning, really thought it would drop considering I hit pretty low macros yesterday. Did had a pretty crappy sleep though. Oh well I'm trying to not get too absorbed with the scales, I'm feeling and looking leaner which is the main thing. I should be happy I'm still staying heavy and not noticing too much strength loss, it is early though!

    Pretty noticeably forearm pain today, it's been hanging around for a while now. Seems to be worst after OHP days so will keep an eye on it. Maybe the 2 weeks off while I'm in Japan will do the trick. Didn't really hinder my workout today though which is good.
     
  20. Tom

    Tom Well-Known Member

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    Also like I said I have the dentist tomorrow straight after work, thinking I might just skip the upper workout because of my forearm and just do some cardio on the bike to finish the week. Going for beers and dinner with the boys in the arvo/night as well so do want to do some sort of calorie burning haha. I'll see how long the dentist takes anyway, think it's just a filling so shouldn't be too long.
     
  21. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Aaarrgghh the dentist, can't think of a time I ever looked forward to a dentist visit.

    I see you have had a couple more workouts on the dmaa train, I got myself some god of rage dmaa and man it really does take your workouts to the next level I reckon the best way to use it is spareingly though, my plan is to use it every other week or so that way I should be able to use it to give my body a workout that leaves me feeling sore for the next few days.

    It seems to be really hard to achieve any sort of noticeable doms once I have been training for a while but man am I feeling it after the workouts I did after using the dmaa I have.
     
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