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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    4-5-19

    Weight: 90.4kg
    Workout: Arms

    Straight Bar Tricep Extension: 10x19kg, 8x26kg, 6x33kg, 3x40kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 12x35kg, 12x35kg
    BB Bicep Curl: 10x20kg, 6x25kg, 3x30kg, 1x35kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg, 12x30kg, 12x30kg
    Machine Seated Tricep Dip: 10x59kg, 8x72kg, 10x86kg, 10x90kg, 8x95kg, 8x99kg
    Rope Hammer Curl: 10x15kg, 10x19kg, 10x23.8kg, 10x23.8kg, 10x23.8kg, 10x23.8kg
    BB Close Grip Bench Press: 12x40kg, 12x60kg, 12x60kg, 12x60kg
    Cable One Arm Bicep Curl: 12x6kg, 12x6kg, 12x6kg, 12x6kg

    Really good workout. Wasn’t feeling that great going into it so wasn’t expecting much. Had some sushi just before the gym which was sitting well at first but went away thankfully haha. Everything felt really good, took almost 2 hours again but a lot of volume and really took my time again.

    No macros again, only thing I’ve eaten at home is a protein and banana shake post workout but hasn’t been a bad day in terms of food. Having a cheat meal tonight though, 99% sure it’ll be Maccas haha.
     
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  3. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Man those numbers on rdl's are full on, are you doing them with straight legs?
     
  4. Tom

    Tom Well-Known Member

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    Haha those were Sumo Deadlifts man sorry I just put Romanian after the 20kg set to say I did that set Romanian style because it was just the bar and couldn’t do it Sumo style with no weights haha.

    I used to be pretty strong with Romanians though, think I got up to 140-145kg for a set of 5

    ——————————————

    Also quick update, not sure if I mentioned last week but I had soccer on Sunday, first game for the season and first game in over a year for me and fuck me I am sore. It’s Tuesday now and I’m still in nearly as much pain as I was Sunday night.

    Did 7-7 at work yesterday so couldn’t gym then anyway, today I’m doing 5-3 so I could of got a workout in probably but no chance the way I’m feeling. Doing another 5-3 tomorrow so depending how I’m feeling if I’m feeling better I want to do something but if not I’m not too worried because I can definitely go Thursday, Friday, Saturday and Sunday if I have to.
     
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  5. Tom

    Tom Well-Known Member

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    10-5-19

    Weight: 90.4kg
    Workout: Upper

    BB Flat Bench Press: 12x20kg, 10x50kg, 6x60kg, 3x70kg, 1x80kg, 5x90kg, 5x95kg, 5x100kg, 8x85kg, 8x85kg
    V-Bar Lat Pulldown: 10x39kg, 6x52kg, 3x66kg, 6x79kg, 6x79kg, 6x79kg 6x79kg, 12x59kg, 10x59kg
    BB Overhead Press: 10x20kg, 6x30kg, 3x40kg, 8x50kg, 8x50kg, 8x50kg, 10x35kg, 10x35kg
    Cable Straight Bar Bicep Curl: 10x15kg, 8x19kg, 8x24kg, 8x26kg, 8x26kg, 8x26kg, 12x21.5kg
    Cable Straight Bar Tricep Extension: 10x21.5kg, 6x28kg, 3x35kg, 8x42kg, 8x42kg, 7x42kg, 10x33kg
    Machine Seated One Arm Row (supinated): 12x31kg, 12x31kg, 12x31kg
    Machine Incline Bench Press: 12x70kg, 12x70kg, 12x70kg
    Cable One Arm Rear Delt Fly: 12x6kg, 12x6kg, 12x6kg

    First workout in 5 days, did a bunch of 10-12 hour shifts finally got one that was a bit shorter and finished at 1:30. To be honest though I was so sore after soccer I didn’t even feel like I could workout until this day anyway. I got my ankle stood on during the game and it actually got really bruised and swollen, it’s still swollen now (Sunday) but I’m hoping I can do some sort of lower body day tomorrow even if it’s just a bunch of leg extensions, leg curls and maybe light leg press.

    Anyway this workout was a big one, took me about 2.5 hours all up. Had like 1.5 scoops pre workout. I was going to finish after the tricep extensions but just felt like after having 5 days off I just wanted to push myself some more haha. And I knew I couldn’t workout Saturday. I was expecting to go today but doing a shift today instead of tomorrow.

    Won’t go into detail on everything, was hoping to be better on flat bench after getting 4x4x100kg last time but one set of 5x100kg was hard as hell thought I might even fail the last rep. Couldn’t find a straight bar anywhere for underhand pulldowns do did v-Bar instead which felt really good just not as strong. BB OHP felt the best out of everything, every rep was a complete stop at the bottom and no leg drive.
     
  6. Tom

    Tom Well-Known Member

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    13-5-19

    Weight: N/A
    Workout: Delts

    Machine Seated Shoulder Press: 12x30kg, 10x50kg, 6x70kg, 3x80kg, 6x90kg, 6x100kg, 6x100kg, 6x100kg, 8x80kg, 8x80kg
    DB Seated Side Raise: 10x10kg, 8x12kg, 8x14kg, 8x16kg, 8x14kg, 8x12kg (drop set), 6x10kg (double drop set)
    Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x10kg, 8x10kg, 8x10kg, 10x6kg (drop set)
    Rope Front Raise: 10x8kg, 10x10kg, 10x12kg, 10x12kg, 10x12kg, 10x12kg
    Cable One Arm Side Raise: 12x3.5kg, 12x3.5kg, 12x3.5kg
    Rope Face Pull: 12x15kg, 12x15kg, 12x15kg

    Said I was going to do legs today but my ankle is still a little sore and bruised, plus I got called into work for a 3pm shift so rather do them tomorrow and just take my time. Decided to go back to a bro split this week hoping I can get 4-5 workouts in. Started with Delts and it was a really good one.

    Upped the weight on machine shoulder press and it felt really solid. Did them with a thumb over the top grip like I do with BB OHP and it just made me really slow down my form and just felt really good. Dropped it down for some more volume too. DB side raises felt good, didn’t expect to get a set of 16kg after the shoulder press but felt strong, wasn’t a super solid set but not too bad haha. Dropped it to 14kg for last set then did a double drop set which burnt like fuck!

    One arm rear delt flies felt good but was hoping to give 12kg a go but first 10kg felt harder than I expected so kept it at that for 3 solid sets. Front raises felt really good, same with side raises and face pulls - nothing too special.

    Forgot to weigh myself this morning but have been every other day and weight is actually still around 90kg, one day I was actually back in the 89s. So definitely need to up the food in take it I want to put some size on!
     
  7. Tom

    Tom Well-Known Member

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    14-5-19

    Weight: 90.0kg
    Workout: Legs

    • BB Squat: 10x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x130kg, 3x140kg, 3x145kg, 3x150kg, 3x140kg, 3x140kg, 6x125kg, 6x125kg
    • Seated Leg Extension: 10x36kg, 10x50kg, 10x63kg, 10x63kg, 10x63kg
    • Seated Leg Curl: 10x23kg, 10x36kg, 10x45kg, 10x45kg, 10x45kg

    Really good workout, really wanted to focus on squats like usual. Planning on doing another leg day maybe Friday or Saturday depending on work where I will do my sumo workout. Squats felt amazing today though, I really took my time and every set felt the same in terms of form, bar placement etc. I sometimes find myself having the bar in different positions throughout a workout not on purpose though. Really wasn’t sure how strong I would be because like I said my weight hasn't been going up it's basically been staying around the same but sometimes lower.

    Today I woke up pretty late, didn't get out of bed until like 10AM after working 8 days straight I needed a good sleep haha. Had a bunch of shit to do before the gym as well so all I had before going to the gym was a protein and banana shake, then didn't get home until about 3:30PM when I had my second meal. Ended up getting pizza for dinner, was pretty hungry and wanted to get some bloody calories into me haha. Had about 9 slices, might have more soon too haha.

    So yeah squats felt great, worked up to 140kg like usual but didn't do pause rep singles like I've been doing for the past 4-5 squat days. Ended up doing heavy triples and really wanted to see if I could get a set of 150kg, just had a quick look back in my journal and the last time I was doing sets of 150kg was when I was like 95-96kg so feels good to be able to get it at 90kg. To be fair though at that weight I was doing 3-5 sets and I even managed 4x4x155kg so still a way to go to get beat my best haha. 190-200kg squat is definitely a goal this year. The 150kg set felt pretty good, definitely not perfect but happy with it. Dropped it to 140kg for a couple more sets of 3 which felt really good. Then dropped it to 125kg for a couple sets of 6 which were pretty tough but more volume is always good.

    All those squats took about an hour and I was running out of time, had to pick the missus up from work and go see her nanny who is almost at the end which is very sad. So I just did some light leg extensions and leg curls which didn't take too much time. Forgot to mention I had a bit of tightness/pain in my left groin/inner thigh area which is weird because for a few days last week I had really bad pain in the right side like it was to the point where I couldn't walk properly and had a bit of a limp. That side is fine now but while squatting the left side flared up. It's definitely from that game of soccer I think, probably just not fully recovered from sprinting for the first time in a year and a half haha.

    Working tomorrow but just a short afternoon/night shift so will be able to get my back workout in before!
     
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  8. Tom

    Tom Well-Known Member

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    15-5-19

    Weight: 89.7kg
    Workout: Back & Chest

    • Underhand Lat Pulldown: 10x39kg, 6x52kg, 3x66kg, 6x79kg, 6x81.3kg, 6x83.6kg, 6x86kg, 8x73kg, 8x73kg
    • BB Incline Bench Press: 10x20kg, 6x40kg, 3x60kg, 1x70kg, 6x80kg, 6x85kg, 6x90kg, 8x75kg, 8x75kg
    • BB Bent Row: 10x30kg, 8x50kg, 8x60kg, 8x70kg, 8x70kg, 8x70kg
    • DB Flat Bench Press: 10x24kg, 8x28kg, 8x32kg, 8x34kg, 8x36kg, 12x28kg
    • Machine Seated One Arm Row (neutral): 10x31kg, 10x41kg, 10x41kg, 10x41kg
    • Machine Seated Chest Fly (upper chest focus): 10x52kg, 10x66kg, 10x66kg, 10x66kg
    Didn’t really plan on doing both back and chest this day, was a good workout though and figured I should be trying to hit multiple body parts at a time in case I get called into work and can’t train for some reason.

    Underhand pulldowns felt good, worked up to a solid set of 86kg then did a couple back off sets for some volume. Bit disappointed in incline bench press tbh, was hoping to get a couple sets of 90kg but it felt heavy as hell and almost failed the last rep so only 3 working sets. Also dropped it down for some volume too. BB bent rows felt pretty good.

    DB flat bench felt shit house, I dunno why it my form is just rubbish on them. I’m so uncoordinated and the dumbbells don’t come down in the same path at all, couple times my left side was coming way too far inside and felt like it was caving a bit. Think I’ll just stick with BB and machine haha. One arm rows were good but my grip was giving out towards the end mainly my left side. The last 2 sets I had to drop it and reset for the last rep which was annoying. Finished with some upper chest focused flies which felt good.

    Weight still isn’t going up and is actually going down haha. I didn’t even hit 89.7kg when I was cutting! And to make things worse I ate like 3000+ calories this day and woke up this morning (Thursday) lighter! Unbelievable haha. I really don’t want to just eat a whole lot of fat I’d rather just go all out on carbs but I’m just finding it hard atm.
     
  9. Tom

    Tom Well-Known Member

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    16-5-19

    Weight: 89.6kg
    Workout: Arms

    • BB Bicep Curl: 10x20kg, 6x30kg, 3x35kg, 6x40kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • Machine Seated Tricep Dip: 10x54kg, 8x72kg, 6x90kg, 6x99kg, 6x104kg, 6x104kg, 10x86kg, 10x86kg
    • DB Hammer Curl: 10x12kg, 8x16kg, 8x18kg, (alternating from here) 8x18kg, 8x18kg, 8x18kg
    • EZ Bar Close Grip Seated French Press: 12x20kg, 8x30kg, 8x35kg, 8x35kg, 8x35kg, 8x35kg
    • Cable One Arm Bicep Curl: 10x6kg, 10x8kg, 10x6kg, 10x6kg
    • Cable Straight Bar Tricep Extension: 10x26kg, 10x33kg, 10x35kg, 10x35kg, 10x35kg
    • EZ Bar Close Grip Reverse Curl: 12x10kg, 12x15kg, 12x15kg, 12x15kg, 12x15kg
    • BB Close Grip Bench Press: 12x40kg, 12x60kg, 10x60kg, 10x60kg
    Big arm workout, but 2 hours all up once again. That’s probably why my weight isn’t going up haha, I reckon I’m burning too many bloody calories cause I’m at the gym for too long. Plus the fact I take way too long to actually get the to gym so I have less time to eat. This day I had breakfast at like 10AM didn’t start working out til about 12:30PM then had my post workout meal at like 3PM. Need to just get to the gym smash the workout in 1-1.5 hours then smash some food! Haha.

    Anyway I wanted to do a second leg day this day but had a bit of tightness in my right quad so didn’t want to risk it. Usually 2 days after a leg day is when I feel the most DOMs so I’m not surprised really. So only other thing I had left to do was Arms. Was a good workout, very long but this pre workout just makes me want to keep going and going, think I might try half a scoop today and see how that goes haha.

    Bicep curls were pretty tough but like squats I’m happy I’m getting into the heavier stuff while still pretty light. Didn’t plan on doing heavy tricep dips but no free stations to do straight bar extensions. They were good but the 104kg were really hard and could barely get it into position poperly haha. Wasn’t too happy with those so dropped it down for some more volume. Everything else was pretty straight forward, DB Hammer curls didn’t feel that great going 2 arms at a time so switched to alternating. Haven’t done reverse curls in years so went pretty light and they felt good. Knew I should of done 50kg CGP sets cause 60kg was too tough for sets of 12 after all the other tricep work.
     
  10. Tom

    Tom Well-Known Member

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    17-5-19

    Weight: 89.7kg
    Workout: Legs

    • Leg Press: 10x120kg, 8x160kg, 6x200kg, 3x240kg, 6x280kg, 6x280kg, 6x280kg, 6x280kg, 10x230kg, 10x230kg
    • BB Romanian Deadlift: 10x20kg, 6x40kg, 3x60kg, 6x80kg, 6x90kg, 6x90kg, 6x90kg, 8x75kg, 8x75kg
    • Machine Standing Calf Raise: 10x40kg, 8x80kg, 8x90kg, 8x100kg, 8x100kg
    Good workout, not much in terms of exercises but plenty of volume for the ones I did. Left hamstring was pretty tight and sore after doing the Romanians, but was fine from Saturday onwards. Quads were pretty sore though from the leg press Saturday and today. Good pain though, did some damage. Was hoping to get into 300s for sets of 6 on em but 280kg was hard as hell.

    Ate like 4000 calories this day. Went to get subway post workout because I was running out of time had to get to work, turns out the subway closed down. So got the next smartest option - Maccas! Was so good though, been dropping weight the past few days before this workout so I wanted to feed my body haha. Was about 89.9kg yesterday and 90.1kg this morning. Gonna do some meal prep tomorrow and get the cals up a bit!
     
  11. Tom

    Tom Well-Known Member

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    17-5-19

    Weight: 90.1kg
    Workout: Push

    • BB Flat Bench Press: 10x20kg, 8x50kg, 6x70kg, 3x80kg, 1x90kg, 5x100kg, 5x100kg, 5x100kg, 8x90kg, 8x90kg
    • Machine Seated Shoulder Press: 10x50kg, 8x70kg, 6x90kg, 6x100kg, 6x90kg, 6x90kg, 10x70kg, 10x70kg
    • Straight Bar Tricep Extension: 10x24kg, 6x30kg, 3x37.5kg, 5x42kg, 6x40kg, 6x40kg, 6x40kg
    • Machine Incline Bench Press: 10x70kg, 8x90kg, 8x90kg, 8x90kg
    • DB Seated Side Raise: 10x10kg, 10x12kg, 10x12kg, 10x12kg, 10x12kg
    • EZ Bar Close Grip Seated French Press: 10x20kg, 10x30kg, 10x30kg, 10x30kg, 10x30kg
    Really good workout, did 13 hours at work yesterday so had a good sleep last night bout 9-9.5 hours. Feeling a bit shit in my stomach cause I had lasagne before going to bed and having dairy right before bed always fucks me up the next morning, farts could kill a human being I swear haha. Just had a shake for breakfast with protein and bananas, I noticed last week when I did this I had really good energy during my workout and a couple mornings I had eggs on toast instead and didn’t feel the same so gonna stick with the shakes from now on I think.

    Anyway haven’t done a Push day in a while, forgot how much each exercise affects the others because you’re using them all in most of the exercises. Like last week I got 3 sets of 100kg on the machine Shoulder Press when fresh but today only managed one and almost failed the last rep. Also couldn’t even get a set of 6 on tricep extensions with 42kg when I was doing sets of 8 with that weight last week haha. The flat bench and shoulder press just fried my triceps already.

    Really happy with flat bench though, after getting a set of 5 last week I wanted to try and improve on that so aimed for 3x5 and got it. The first set was pretty tough so was a bit worried but just really focused and gotta say all 3 sets were pretty solid. In the past I would use wrist wraps for 100kg and up but I lost mine but it’s good to get them without the help. My elbows/arms get the wobbles pretty bad though when fully locked out haha.

    Thinking a Pull workout tomorrow but might do legs instead and do some squats because as of now I’m not working and I always prefer to squat on an off day so I can take my time. Chances are I might get a call to work on Wednesday. Got a funeral Thursday so won’t be working or training that day.
     

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