Eat more, Sleep more, Lift more

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

  1. blindbodybuilder

    blindbodybuilder Well-Known Member

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    What is the pwo mate?
     
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  3. Tom

    Tom Well-Known Member

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    Hey sorry man been flat out with work. It’s Legacy by Muscle Nation. Pretty sure they are a clothing company that has gone into the supplements recently. It’s nothing crazy in terms of ingredients but has a lot in it and big serving sizes which I like because you know you’re getting a good dose of the good stuff like BA, CM etc. 300mg caffeine per serving is fine for me too.

    Did a Delts/biceps workout on Saturday then nothing Sunday just chilled with the missus after a night out Saturday. 1 workout in 6 days isn’t ideal but 4 of those days I did 12 hour shifts at work so yeah. Back in the gym today for a leg workout!
     
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  4. Tom

    Tom Well-Known Member

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    3-4-19

    Weight: 90.4kg
    Workout: Legs

    Calories: 2686
    Protein: 198g
    Carbs: 305g
    Fat: 80g

    BB Squat: 10x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x130kg, 1x140kg, 1x150kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg
    Seated Leg Curl: 10x32kg, 8x41kg, 8x50kg, 8x50kg, 8x50kg, 8x50kg
    Seated Leg Extension: 10x41kg, 8x54kg, 8x68kg, 8x68kg, 8x68kg, 8x68kg
    Machine Standing Calf Raise: 10x40kg, 8x80kg, 8x80kg, 8x80kg, 8x80kg
    Leg Press: 12x160kg, 12x200kg, 12x200kg, 12x200kg
    BB Romanian Deadlift: 12x30kg, 12x50kg, 12x50kg, 12x50kg

    Another brutal leg day to kick off the week. All up took almost 2 hours, I said I wasn't going to do workouts that long anymore but can only get 3 workouts in this week so kinda wanna make them worth it. Can get 5 in next week though which I'm keen for.

    Anyway squats were really good, did the exact same as last time working up doing pause reps on every set. I wasn't really planning to try and hit 150kg again but it just happened, it honestly felt harder than last time which is weird because I've been eating more. I dunno maybe it was just a good day that time, it didn't feel bad but it was tough. Last time I dropped it to 140kg and did some more pause rep sets but today I just did normal reps and managed to get a 5x3 which was really good. Seated leg curls and leg extensions were solid, would usually do 6 rep sets on these but was pretty buggered after squats so went a bit lighter for 8 reps each but they felt good.

    Did calf raises next because I would normally just say fuck it at the end if they were my last exercise haha. 80kg for 8 rep sets is pretty weak for me, done up to like 120kg for 8 rep sets. I did them really slow though and fully extended at the bottom and held it for like 2-3 seconds to make it a bit harder. Leg press was solid, just 3 quick sets aiming for 10-12 and managed 12 on every set. Romanians were a bit iffy on my hamstring, bit annoyed it's still feeling crappy considering it's been a long time since I hurt it. Even the lightweight didn't feel too good but pushed through it and if I really focused I could not feel it some reps, I don't know if I'm my overcompensating and using my left side more or what.

    So yeah overall a really big leg day for me, usually would just do the squats then the leg curls and extensions and MAYBE the calf raises if I could be fucked haha. Had like 85g carbs right before the gym so probably gave me a little boost, with the 2 scoops of pre-workout haha. Not sure what I'll do tomorrow, either gonna do push and pull or chest/back and delts/arms for the other 2 workouts. Thinking push and pull just because I haven't done it in a while.
     
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  5. Tom

    Tom Well-Known Member

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    4-4-19

    Weight: 90.6kg
    Workout: Push

    BB Flat Bench Press: 12x20kg, 10x50kg, 6x60kg, 3x70kg, 1x80kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg
    Machine Incline Bench Press: 10x25kg, 8x35kg, 8x45kg, 8x55kg, 8x55kg, 8x55kg
    DB Seated Side Raise: 10x10kg, 8x14kg, 8x16kg, 8x16kg, 8x16kg
    Machine Seated Tricep Dip: 10x63kg, 8x77kg, 8x90kg, 8x90kg, 8x90kg, 8x90kg
    Machine Seated Shoulder Press (neutral): 10x25kg, 10x25kg, 10x25kg
    Machine Seated Chest Fly: 12x52kg, 12x52kg, 12x52kg, 12x52kg, 12x52kg
    Cable One Arm Tricep Extension: 12x6kg, 12x6kg, 12x6kg, 12x6kg, 12x6kg
    DB Alternating Front Raise: 12x10kg, 12x10kg, 12x10kg, 12x10kg, 12x10kg
    ----------------------------------------

    5-4-19

    Weight: 91.0kg
    Workout: Pull

    Wide Grip Pull-up: x6, x6, x6, x6
    Machine Seated One Arm Row: 10x21kg, 10x31kg, 8x41kg, 8x46kg, 8x46kg, 8x46kg
    BB Bicep Curl: 10x20kg, 8x25kg, 3x30kg, 8x35kg, 8x35kg, 8x35kg, 8x35kg
    Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x10kg, 8x10kg, 8x10kg
    V-Bar Lat Pulldown: 10x52kg, 10x66kg, 10x66kg, 10x66kg
    DB Hammer Curl: 10x14kg, 10x14kg, 10x14kg
    Machine Lat Pulldown: 12x41kg, 12x41kg, 12x41kg, 12x41kg

    Fucked my right upper chest/arm pit area doing the pull-ups, had no idea why it was happening. Did a quick google once I noticed it and found out that doing them with your grip too close can cause it. Widened it a little and just continued on with the workout but definitely noticed it for the rest of the sets. Only other exercise I really noticed it was the V-Bar pulldowns, and they really hurt. I'm an idiot and just did all the sets though but fuck it was really sore later last night and this morning. I'm really annoyed because I really want to focus on Pull-ups so gonna give them another go next week with a wid
     
  6. Tom

    Tom Well-Known Member

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    8-4-19

    Weight: 90.4kg
    Workout: Legs

    BB Squat: 10x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x130kg, 3x140kg, 3x145kg, 3x145kg, 3x145kg, 3x145kg, 5x130kg (high bar), 5x130kg (high bar), 3x130kg (high bar), 10x100kg (high bar), 10x100kg (high bar)
    Machine Standing Calf Raise: 10x40kg, 8x60kg, 8x80kg, 8x100kg, 8x100kg, 8x100kg, 8x80kg

    These posts have gotten less and less informational and I'm sorry for that, they will be back to normal soon haha. I am still tracking macros but I've gotten a bit lazy with meals lately and I'd say 3-4 times a week my last meal is some sort of take away. I need to stop this though as it's just a waste of money. Anyway I'm definitely eating a bit more than I would have liked, definitely isn't the lean bulk I wanted to kick off with but I haven't put on a heap of weight so it's not too bad just need to clean things up!

    Anyway today I went to the gym and forgot a towel and it was a really hot day so I decided to just focus on squats and not use any machines since I was sweating like a pig haha. I sort of planned to do a second leg day anyway on Thursday or Friday so I'll still get the rest of the volume in then. Maybe I'll even try some deadlifting!

    Squats were really good today though, I was going to do 5-6 with 140kg but once I realised all I would be doing is squatting then I decided to I wanted to try and do a heap of volume so started with 5x3 then dropped it to 130kg and was planning on doing 3x5 but on the third set my shorts felt like they tore so I stopped after 3 reps. Turns out they didn't tear completely but I couldn't really check while having 130kg sitting on my back haha. I definitely was going to get the 5 reps though and was kinda annoyed because they were feeling so good. I decided to do them high bar as well just to change it up. Same with the 100kg sets, did these beltless as well and the first set was a little rocky because I'm not really used to doing working sets without a belt so felt myself fall forward a little. Can't remember the last time I did 10 reps on squats, except for with the bar at the start haha. Wasn't confident going into the second set but felt like I smashed it and the form felt way better than the first set. Very happy with all of it.

    Did some calf raises after that and that was it! Will get 5 workouts in this week. I'm thinking delts/arms tomorrow, chest/back Wednesday, legs Thursday then a full upper day Friday. Or just a bro split with the second leg day on Friday. We will see.
     
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  7. Tom

    Tom Well-Known Member

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    9-4-19

    Weight: 91.0kg
    Workout: Chest & Biceps

    Calories: 3228
    Protein: 220g
    Carbs: 380g
    Fat: 88g

    BB Incline Bench Press: 10x15kg, 8x40kg, 6x60kg, 3x70kg, 6x80kg, 6x85kg, 6x85kg, 6x85kg
    EZ Bar Wide Grip Curl: 10x20kg, 6x30kg, 6x35kg, 6x40kg, 6x35kg, 6x35kg
    DB Flat Bench Press: 10x26kg, 8x30kg, 8x34kg, 8x36kg, 8x34kg
    DB Alternating Hammer Curl: 10x12kg, 8x16kg, 8x18kg, 8x18kg
    Machine Incline Bench Press (neutral): 10x25kg, 10x35kg, 10x45kg, 10x45kg, 10x45kg
    Cable Straight Bar Bicep Curl: 12x19kg, 12x21.5kg, 10x24kg, 10x24kg, 15x15kg, 15x15kg
    Machine Seated Chest Fly: 12x45kg, 12x52kg, 10x59kg, 10x59kg, 15x32kg, 15x32kg

    Pretty good workout. To be honest though Incline Bench felt a bit off and DB flat bench felt heavy, won’t go into detail on everything but overall happy with it, had a pretty solid pump but might of been from the pizza last night haha.
     
  8. Tom

    Tom Well-Known Member

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    10-4-19

    Weight: 90.5kg
    Workout: Delts

    Calories: 3313
    Protein: 227g
    Carbs: 398g
    Fat: 84g

    BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 8x50kg, 8x50kg, 8x50kg, 8x50kg
    DB Seated Side Raise: 10x10kg, 10x14kg, 10x14kg, 10x14kg
    Cable One Arm Rear Delt Fly: 10x6kg, 10x8kg, 10x8kg, 10x8kg
    Machine Seater Shoulder Press (neutral): 12x25kg, 12x25kg, 12x25kg, 12x25kg
    Cable One Arm Leaning Side Raise (behind the back): 12x3.5kg, 12x3.5kg, 12x3.5kg, 12x3.5kg
    Rope Face Pull: 12x17kg, 12x17kg, 12x17kg, 12x17kg
    Rope Front Raise: 12x8kg, 12x8kg, 12x8kg, 12x8kg
     
  9. Tom

    Tom Well-Known Member

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    11-4-19

    Weight: 90.6kg
    Workout: Back & Triceps

    Calories: 3100
    Protein: 215g
    Carbs: 385g
    Fat: 75g

    Underhand Lat Pulldown: 10x32kg, 8x45kg, 6x59kg, 3x73kg, 6x79kg, 6x81.3kg, 6x83.6kg, 6x86kg
    Straight Bar Tricep Extension: 10x24kg, 6x30kg, 3x37.5kg, 6x42kg, 6x44kg, 6x44kg, 6x44kg
    Machine Seated One Arm Row (neutral): 10x31kg, 10x41kg, 10x41kg, 10x41kg
    EZ Bar Close Grip Seated French Press: 12x25kg, 10x35kg, 10x35kg, 10x35kg
    Machine Lat Pulldown: 12x41kg, 12x41kg, 12x41kg, 12x41kg
    Machine Seated Tricep Dip: 12x77kg, 12x77kg, 12x77kg, 12x77kg
    BB Bent Row: 15x30kg, 15x40kg, 15x40kg, 15x40kg
     
  10. Tom

    Tom Well-Known Member

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    12-4-19

    Weight: 90.3kg
    Workout: Legs

    BB Sumo Deadlift: 10x60kg, 6x80kg, 3x100kg, 1x120kg, 1x130kg, 1x140kg, 1x150kg, 1x160kg, 1x160kg, 1x160kg, 3x140kg, 3x140kg, 6x100kg, 6x100kg, 6x100kg
    Seated Leg Extension: 10x41kg, 8x54kg, 8x68kg, 8x72kg, 8x72kg, 8x72kg, 12x50kg, 12x50kg
    Seated Leg Curl: 10x36kg, 8x45kg, 8x50kg, 8x50kg, 8x50kg, 12x36kg, 12x36kg
    Leg Press: 12x120kg, 12x160kg, 12x200kg, 12x200kg

    Late post but this was Friday’s workout. Went to a charity trivia night afterwards so didn’t get time to post, also went to races on Saturday to see Winx race one last time. Probably under ate the last 3 days. Going camping for 5 nights on Thursday so only going to get 3 workouts in before that.

    The leg workout on Friday was really good though, haven’t done sumo deadlifts in a while and didn’t really feel like doing them to be honest but glad I did. Just worked up doing heavy singles and 160kg felt pretty tough so kept it at that and did 3 singles just trying to work on form. Then back of triples with 140kg and then 3x6 with 100kg which felt really solid. Really want to try and do these consistently maybe try and do 2 leg days when possible. Gotta say though it’s Monday now and my left hamstring is pretty sore, still got that issue with the upper hamstring/glute area. Didn’t really notice it during the deadlifts maybe it was the leg curls or leg press.
     
  11. Tom

    Tom Well-Known Member

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    15-4-19

    Weight: ???
    Workout: Upper

    Calories: 3006
    Protein: 225g
    Carbs: 323g
    Fat: 87g

    BB Flat Bench Press: 10x20kg, 6x60kg, 3x70kg, 1x80kg, 3x90kg, 3x95kg, 3x100kg, 3x100kg, 3x100kg, 10x85kg
    Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 1x77.6kg, 6x83.6kg, 6x83.6kg, 6x83.6kg
    DB Seated Side Raise: 10x10kg, 10x12kg, 10x14kg, 10x14kg, 10x14kg
    BB Bicep Curl: 10x20kg, 10x30kg, 10x30kg, 10x30kg, 8x30kg
    Machine Incline Bench Press: 12x35kg, 12x35kg, 12x35kg, 12x35kg
    Machine Seated One Arm Row (pronated): 12x41kg, 12x41kg, 12x41kg, 12x41kg
    Cable One Arm Rear Delt Fly: 12x6kg, 12x6kg, 12x6kg, 12x6kg
    Cable One Arm Tricep Extension: 12x6kg, 12x6kg, 12x6kg, 12x6kg

    Started work at 4am and had like 5 hours sleep so wasn’t expecting a good workout but ended up being a really good one. Was only going to do one exercise for each bday part but ended up doing 2 for Chest back and Delts. Had a really good pump, probably from the crap I ate over the weekend.
     
  12. Tom

    Tom Well-Known Member

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    16-4-19

    Weight: 91.3kg
    Workout: Legs

    Calories: 3227
    Protein: 219g
    Carbs: 356g
    Fat: 102g

    BB Squat: 10x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x130kg, 1x140kg, 1x150kg, 1x155kg, 5x140kg, 5x140kg

    Obviously planned to do more than just squats but unfortunately my pants actually did split this time on the second 140kg set. Was pretty embarrassing but luckily the gym wasn’t very busy and managed to get out without anyone noticing haha.

    Squats were really good though, worked up to a heavy single pause rep. Every set was paused except the 2x5x140kg. Was planning on doing sets of 125kg and 110kg as well but obviously wasn’t going to happen haha.

    Might be it for a week unfortunately. Working 1-9 tomorrow then go camping early Thursday morning but got a bit of shit to do before going to work tomorrow so doubt I’ll get a workout in. If not I will be back next Tuesday and back into it on Wednesday!
     
  13. Tom

    Tom Well-Known Member

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    Alright so quick update. Long story short, went camping and 12/16 of us ended up getting sick with a virus that a baby had that was there. Parents had no idea until it was too late haha. I’m lucky because I only got sick once, some people were throwing up all night and even the day after.

    Unfortunately it seems to be a lingering virus because even today my stomach isn’t feeling right. I felt good when I woke up this morning so had a coffee and some home made bacon and egg rolls and just started feeling sick again. I dunno if it’s the milk in the coffee or just food in general but it’s been like that since I got back. What hasn’t helped either is since I got back I’ve been eating pretty much all takeaway food, some good some bad but I definitely haven’t been doing myself any favours haha.

    I did go in and do a workout on Wednesday. It was a bit dicey, felt a bit sick mainly after doing a set but never really felt like I had to stop because of it. Was just a quick upper body workout 1 exercise per body part.

    Now today was meant to be a leg day, I definitely had no plans on squatting because I just don’t feel up to it. I also did a really big walk yesterday with the missus and now my shins are sore as fuck so honestly I’m thinking of just going in and doing the same as Wednesday - a quick upper body smash and then getting back into it properly on Monday and hopefully I’m feeling better. Working 6am-6pm Saturday Sunday so no workouts over the weekend anyway.
     
  14. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Doesn't sound like the best camping trip mate.
     
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  15. Tom

    Tom Well-Known Member

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    26-4-19

    Weight: ???
    Workout: Upper

    Calories: 1958
    Protein: 165g
    Carbs: 188g
    Fat: 58g

    BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 6x50kg, 6x55kg, 6x60kg, 6x60kg
    Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 6x81.3kg, 6x81.3kg, 6x81.3kg, 6x81.3kg
    Machine Incline Bench Press: 10x35kg, 8x45kg, 8x55kg, 8x55kg, 8x55kg
    BB Bicep Curl: 10x25kg, 8x35kg, 8x35kg, 8x35kg, 8x35kg
    Machine Seated Tricep Dip: 10x72kg, 8x90kg, 8x90kg, 8x90kg, 8x90kg
    Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x8kg, 8x8kg, 8x8kg
    Machine Seated One Arm Row (supinated): 12x31kg, 10x36kg, 10x36kg, 10x36kg
    Machine Flat Bench Press: 12x80kg, 10x80kg, 10x80kg
    DB Hammer Curl: 10x12kg, 10x16kg, 10x16kg, 10x16kg
    EZ Bar Close Grip Seated French Press: 12x20kg, 10x30kg, 10x30kg, 10x30kg

    Last Friday’s workout. Like I said on the day before I went to gym my legs were really sore from a big walk my missus and I did and was still feeling a bit sick before the workout so just canned the Leg workout haha.

    Ended up getting a new pre workout and fuck it sent me for 6. Ended up doing this workout which took just over 2 hours. Pump was amazing and just had nice clean energy. Taking it again today before legs so hopefully it’s a good pre workout and wasn’t just a one off haha.

    Won’t go into detail on everything but was slightly disappointed how hard 60kg OHP sets felt for 6 but I haven’t been doing them much lately due to my back issue so not surprised. My mind muscle connection on everything else was great, really felt everything and the form was slow and controlled. I was only going to do 1 per body part but like I said I was flying and knew I wouldn’t be gyming again until today so decided I might as well use all the energy.

    Macros were good too, doesn’t include a homemade chicken noodle soup thing my missus made, had a good amount of chicken in it so definitely got my protein in.
     
  16. Tom

    Tom Well-Known Member

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    29-4-19

    Weight: 90.5kg
    Workout: Legs

    Calories: 2274
    Protein: 154g
    Carbs: 235g
    Fat: 77g

    BB Squat: 10x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x130kg, 1x140kg, 1x150kg (all pause reps), 3x140kg, 3x140kg, 3x140kg, 5x120kg, 5x120kg, 8x100kg, 8x100kg
    Seated Leg Curl: 10x32kg, 8x41kg, 8x50kg, 8x50kg, 8x50kg, 10x41kg, 10x41kg
    Seated Leg Extension: 10x45kg, 10x54kg, 10x63kg, 10x63kg, 10x63kg, 12x50kg, 12x50kg
    Machine Standing Calf Raise: 10x40kg, 10x80kg, 10x80kg, 8x80kg, 8x80kg

    First leg day in almost 2 weeks due to camping over Easter and still being bit sick last week and not wanting to do legs haha. Made sure today’s workout was a good one though, pre workout did it’s job again and squats felt great. Definitely a little weaker but did a lot of volume. Weight has actually gone down like 1kg, was eating shit lately but obviously not enough shit haha.

    Will get 5 workouts in this week as I’m doing 6-2 training at work all week. Got out early today so this workout was like 1 hr 45 mins since I had a lot of time. Going to do another leg day on Thursday and do some more deadlifts I think.
     
  17. Tom

    Tom Well-Known Member

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    Oh and those macros don’t count another dinner of homemade chicken noodle soup and few pieces of leftover sushi so definitely hit the protons today!
     
  18. Tom

    Tom Well-Known Member

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    30-4-19

    Weight: 90.4kg
    Workout: Chest & Biceps

    Calories: 2668
    Protein: 208g
    Carbs: 247g
    Fat: 92g

    BB Flat Bench Press: 10x20kg, 6x60kg, 3x70kg, 2x80kg, 1x90kg, 4x100kg, 4x100kg, 4x100kg, 4x100kg, 8x90kg, 5x90kg (pause reps), 10x80kg
    Machine Incline Bench Press: 10x70kg, 3x90kg, 6x110kg, 6x120kg, 6x120kg, 6x120kg, 10x90kg, 10x90kg
    Machine Flat Bench Press (neutral grip): 10x85kg, 10x85kg, 8x85kg, 8x85kg
    EZ Bar Wide Grip Bicep Curl: 10x20kg, 10x30kg, 10x30kg, 10x30kg
    Machine Seated Chest Fly (upper chest focus): 12x52kg, 12x52kg, 10x52kg, 10x52kg
    DB Hammer Curl: 15x12kg, 15x12kg, 15x12kg

    Another big workout, close to 2 hours. This pre-workout is definitely the real deal, it's called Bring The Chaos for anyone who cares. Workout was really good, was going to do just chest but decided to do some biceps as well but higher rep stuff. I'll probably do the same sort of thing with a back/triceps workout tomorrow, then legs Thursday and delts/arms Friday but do the heavier stuff on that day. I could even go to the gym on Saturday but 6 days might be a bit much, if so I'll just do delts Friday and a full arm day Saturday.

    Anyway flat bench felt pretty solid, worked up doing pause reps until the 100kg sets and was feeling really strong but the 100kg sets weren't easy. Wanted to make some progress though and try and get back to the 3x7 and more I was doing last year so did sets of 4 and managed 4. Might of been able to get 1-2 more but felt like the form was starting to slip a bit. Dropped it to 90kg and wanted to get 2-3 sets of 8 but the first set was harder than I expected, next set I just randomly decided to do a pause rep set and managed 5. Dropped it again to 80kg and pushed out 10 reps which was pretty hard. Felt good to get a bit of volume in though.

    Machine incline bench was better than I expected, thought it might be harder going straight from flat bench. Was thinking of doing 4x6 with just 110kg but the first set felt pretty solid so went up to 120kg or 60kg per side (I usually write these weights down as weight per side but realised I do the opposite for the machine flat bench so will combine them to keep it consistent) and did 3 solid sets, last set was pretty tough though! Neutral machine flat bench was good, was hoping for all sets of 10 but didn't happen. Wide EZ bar curls were hard, tried to pause at the top of each rep but as the sets went on that got harder. My elbow flexors were pretty beat up after these. Machine chest flies were solid, did them with a higher grip and with my palms open with fingers outstretched the whole time which really makes you use your chest. Finished with hammer curls, solid sets.

    Pretty good macros today, probably a bit low. My lunch is basically just protein, made my Mexican burrito chicken but didn't do any rice so the meal is like 70g protein but only like 20g carbs. Will up the calories next meal prep for sure, want to aim for higher carbs and lower fat.
     
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  19. Tom

    Tom Well-Known Member

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    1-5-19

    Weight: 90.4kg
    Workout: Back & Triceps

    Calories: 2839
    Protein: 171g
    Carbs: 335g
    Fat: 92g

    Machine Seated One Arm Row: 10x26kg, 8x31kg, 6x36kg, 3x41kg, 6x46kg, 6x51kg, 6x51kg, 6x51kg, 10x41kg, 10x41kg
    Machine Lat Pulldown: 10x36kg, 8x45kg, 8x54kg, 8x59kg, 8x59kg, 8x59kg, 12x41kg, 12x41kg
    BB Bent Row: 10x40kg, 10x60kg, 10x60kg, 10x60kg, 10x60kg
    EZ Bar Close Grip Seated French Press: 12x25kg, 10x35kg, 10x35kg, 10x35kg, 10x35kg
    Underhand Lat Pulldown: 12x45kg, 12x52kg, 12x52kg, 10x52kg, 10x52kg
    Cable One Arm Tricep Extension: 15x6kg, 15x6kg, 15x6kg

    Another great workout. Pretty much same volume as yesterday but workout was 10-15 mins quicker. Maybe cause I did heavy sets on bench yesterday and rest times were a bit longer. I definitely had shorter rest time today though, find myself ready to go pretty quickly.

    I haven’t been a fan of going heavy on the one arm rows for a while now but thought I’d throw it in there every now and then to mix it up and do some higher rep underhand pulldowns as well. They felt alright though, haven’t done 51kg in a while but was solid enough. Dropped it to 41kg for couple sets of 10 as well for some more volume.

    Machine lat pulldowns felt solid. BB bent rows were good, usually get a bit of pain in my hamstring/glute from these but was very minimal today which is good. Hopefully it’s healing up. French Press felt really good. Underhand pulldowns were tough, 45kg was a bit light so upped it but couldn’t get 3 sets of 12. One arm tricep extensions honestly didn’t feel that great, but did them anyway. Maybe should of tried some underhand instead of the neutral grip, just didn’t feel them as much as usual.

    Macros don’t count a homemade chicken curry for dinner, not having any carbs with it. Had some chocolate and gummy bears after my workout with my post workout meal which explains the high carbs and fat. Weight hasn’t really shifted the last 3 days though so not that bothered.

    Been feeling really good though and looking nice and full. Liking my workouts lately, bit more volume and higher reps than last bulk. Definitely noticing less niggling injuries etc since I’m not doing heavy shit every workout.
     
  20. Tom

    Tom Well-Known Member

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    2-5-19

    Weight: 90.5kg
    Workout: Delts

    Calories: 2747
    Protein: 168g
    Carbs: 311g
    Fat: 95g

    Machine Seated Shoulder Press: 12x30kg, 10x50kg, 6x60kg, 3x70kg, 1x80kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg, 10x70kg, 10x70kg, 20x50kg, 20x50kg
    Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x10kg, 8x10kg, 8x10kg, 15x6kg
    DB Seated Side Raise: 10x10kg, 10x12kg, 8x14kg, 8x14kg, 8x14kg, 12x10kg, 12x10kg
    DB Alternating Front Raise: 10x10kg, 10x12kg, 10x12kg, 10x12kg
    Rope Face Pull: 10x17kg, 10x21.5kg, 10x21.5kg, 10x21.5kg
    Cable One Arm Side Raise (behind the back): 12x3.5kg, 12x3.5kg, 12x3.5kg, 12x3.5kg
    Rope Front Raise: 12x8kg, 12x8kg, 12x8kg, 12x8kg

    Another good workout, got this all done in about 1 hour 40 mins so rest times on some things were shorter than usual. Had a great pump but might of been the 6 slices of pizza I had at work before my workout, we had a team meeting type thing and they provided pizza and I will never turn down free pizza! Haha so yeah noticed I was pretty vascular which was cool.

    Went all out on the machine shoulder press. Wrote down the total weight for these like I started doing with machine incline, would usually write how much weight is on each side. Anyway did my 4x6 heavy sets then dropped it for a 2x10 which was normal but then dropped it down again thinking 12-15 but smashed 20 on the first set and gave it another go and got another 20 but it was tough.

    Everything else was pretty straight forward, dropped the weight for more volume on the first 3 lifts then the rest was just about the working sets.

    Diet was alright but like I said had pizza which I had to guesstimate the macros for, also had some homemade satay chicken and noodles which I left out of the macros so would of been a decent amount of protein, moderate carbs and a little fat.

    Second leg day today then tomorrow I will be going in probably just for an arm day. Realised I’m probably going to be doing 3 12 hour shifts Monday/Tuesday/Wednesday so with Sunday off as well that’s already a 4 day break from the gym so if I go tomorrow it won’t be 5.
     
  21. Tom

    Tom Well-Known Member

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    3-5-19

    Weight: 90.8kg
    Workout: Legs

    BB Sumo Deadlift: 10x20kg (Romanian), 6x60kg, 3x100kg, 1x120kg, 1x140kg, 1x160kg, 1x170kg, 1x170kg, 3x145kg, 3x145kg, 6x120kg, 6x120kg
    Leg Press: 12x120kg, 10x160kg, 8x200kg, 8x240kg, 8x260kg, 8x260kg, 10x200kg, 10x200kg
    DB Stiff Leg Deadlift: 10x20kg, 10x24kg, 10x24kg, 10x24kg

    Aaaand another big one! Those deadlifts took a long time because I really wanted to take my time and work on my form. Did the same as last time worked up to a heavy single and did 3 singles. Last week I did all 160kg so to get a couple with 170kg was good. I almost convinced myself to try 180kg but there’s no rush, just gonna take my time and focus on form.

    The back off sets were tougher today though, upped them as well though so that’s obviously why. Used my belt from the 1x140kg all the way til the end. Was thinking of doing the 120kg sets beltless but my lower back was pretty fried already and didn’t want to do any damage.

    Leg Press was a lot tougher then I expected. Was planning on doing sets of 280kg but fuck as I acclimated up I soon realised even 240/260kg was gonna be hard - and it was. Barely got that second set of 260kg. Dropped it down to 200kg for some more volume though, quad pump was pretty nice. Finished with some DB stiff leg deadlifts, nothing too crazy because I was already pretty tired and the workout was getting close to the 2 hour mark.

    Didn’t put my macros up mainly because 2 of my meals aren’t going to be tracked. The first was my lunch which was just like a chicken sweet potato soupy kinda thing that wasn’t bad at all. Other is dinner, making home made tacos with missus and cbf weighing everything just want to enjoy it. With breakfast and post workout meal my protein is about 104g so with the lunch and dinner I should be alright.

    Arms tomorrow then possibly 4 days off due to work, not 100% sure though might finish early on one of the days and get something in.
     

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