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.
     
  12. Tom

    Tom Well-Known Member

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    21-5-19

    Weight: 89.4kg
    Workout: Legs

    • BB Squat: 6x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x130kg, 5x140kg, 5x140kg, 5x140kg, 7x125kg, 7x125kg
    • Seated Leg Extension: 10x41kg, 8x54kg, 8x68kg, 8x68kg, 8x68kg, 8x68kg, 10x50kg, 10x50kg
    • BB Romanian Deadlift: 10x40kg, 10x60kg, 10x60kg, 10x60kg, 10x60kg
    Ok so first of all, another new low weigh in - really!? Couldn’t believe it considering the food I ate yesterday haha. Like it wasn’t that bad but I had a container of leftovers my missus brought back from a restaurant which was just like little sausages, chicken, chicken schnitzel, pork belly etc. Also had a chocolate sundae and some skittles! Haha.

    The only thing I can think it might be is I didn’t take Creatine for like 3 days because I ran out, back on it now but maybe I lost some water retention because of that who knows.

    Hunger was better this morning so made use of it, had couple bacon and egg sandwiches plus my protein/banana shake couple hours after before going to the gym. Like I said couple days a go I need to get more food in before the gym because my workouts are always around 1.5-2 hours.

    Woke up this morning with a bit of a sore neck/right upper back so made my mind up for me what workout it would be today, wasn’t gonna risk a Pull day. Squats were really good, been doing low rep shit too much so did sets of 5 today with 140kg hoping to get 3 sets and got it pretty nicely. Second set was a bit shit because the bar was too low and my stance was too wide so just felt weird. I’m definitely doing a low bar Squat but i don’t like having the bar super low. Backed it off to 125kg and wanted to better last weeks 2x6 so pushed our 2x7 today.

    Like last week I had to do leg extensions next because the seated ham curl machine was being used. When I finished someone else had jumped on it so just decided to do some higher rep RDL instead. Still affected my left hamstring a bit even with the lower weight, really annoying that this issue is still ongoing. Not quite sure what to do, maybe I’ll have to ditch the RDL for a while as it seems to be the thing that affects it the most - even sumo deadlifts don’t do it. Was only going to do 3 sets but did another because I forgot to order my pizza haha!

    So yeah post workout had a big Hawaiian pizza from Dominos and some Skittles. Going out to the pub tonight for some Seinfeld trivia but not sure if I’ll eat, pizza filled me up a bit and I don’t really wanna eat too much shit in one day haha.

    Probably wake up lighter tomorrow, who wants to bet!?
     
  13. Tom

    Tom Well-Known Member

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    22-5-19

    Weight: 91.1kg
    Workout: Pull

    Macros

    Calories
    : 3044
    Protein: 223g
    Carbs: 362g
    Fat: 78g

    • Underhand Lat Pulldown: 10x39kg, 8x52kg, 6x66kg, 3x73kg, 1x79kg, 6x86kg, 6x86kg, 6x86kg, 8x75.3kg, 8x75.3kg
    • BB Bicep Curl: 10x15kg, 6x25kg, 6x35kg, 6x40kg, 6x40kg, 6x40kg, 8x30kg, 8x30kg
    • Cable One Arm Rear Delt Fly: 8x6kg, 8x8kg, 8x10kg, 8x12.5kg, 8x10kg, 8x10kg
    • Machine Seated One Arm Row: 10x31kg, 8x41kg, 8x46kg, 8x46kg, 8x46kg
    • DB Alternating Hammer Curl: 8x12kg, 8x16kg, 8x18kg, 8x20kg, 8x20kg, 6x14kg (drop set), 10x10kg (double drop set)
    • Rope Face Pull: 10x15kg, 10x17kg, 10x19kg, 10x19kg
    • Machine Lat Pulldown: 10x41kg, 10x50kg, 10x50kg, 10x50kg
    Pretty good workout. Didn’t feel that great going into it because I went to the shops with a mate before hand and was feeling really dehydrated, also stayed there a bit longer than I thought so had to get something to eat which was just some tuna avocado sushi and a Powerade to hydrate myself haha. Pre workout did it’s thing though and once I started working out I got into it.

    Underhand pulldowns felt really strong today, was a bit worried I wouldn’t get many sets with 86kg but got 3 and they were really solid. Dropped it down for some more volume too and did 2x8 with slightly more weight than last week which is good. Bicep curls were alright, 42.5kg felt a little iffy last week so just stuck with 40kg today and used the thinner 15kg bar. Sets felt solid but tough still. Also dropped it down for 2x8 after. One arm rear delt flies felt good, finally gave 12.5kg a go which was hard but not too bad. Dropped it back to 10 for the other sets though.

    One arm rows were good, little pain in my left bicep when doing that side towards the end. Not sure if it was pain or like cramping though haha. My elbow flexors seem to get really fried in these workouts and start to cramp up. Not sure why I didn’t do these neutral grip either, did then supinated so ended up doing no neutral movements in the workout. Oh well! Hammer curls were solid, tried some 20kg sets which weren’t the greatest. Did a double drop set at the end though which really burnt, did these drop sets both arms same time. Rope face pulls felt really good. Was planning on finishing there but had a little time left so did some quick machine lat pulldowns with only 1-2 mins rest between sets.

    91.1kg this morning so maybe I was right about the Creatine. Didn’t end up eating another meal after the pizza but did have some snacks while at the Seinfeld trivia just some pretzels and Allen’s snake lollies though.

    Anyway had a good day of food today as you can see, might even get some more in after work if I’m hungry just some peanut butter on toast or something to get the fats up a bit!

    No workout tomorrow unfortunately due to having a funeral. Friday’s workout will either be another leg day or a full upper day depending how I feel, got work in the arvo so might not be keen for a big leg day.
     
  14. Tom

    Tom Well-Known Member

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    24-5-19

    Weight: 92.3kg
    Workout: Upper

    Macros
    (without dinner)

    Calories
    : 2629
    Protein: 181g
    Carbs: 299g
    Fat: 78g

    • BB Overhead Press: 10x20kg, 6x30kg, 5x40kg, 3x50kg, 8x60kg, 10x50kg, 12x40kg, 12x40kg, 12x40kg
    • BB Bent Row: 8x40kg, 3x60kg, 8x75kg, 10x60kg, 12x45kg, 12x45kg, 12x45kg
    • BB Incline Bench Press: 10x40kg, 3x60kg, 8x80kg, 10x65kg, 12x50kg, 12x50kg, 12x50kg
    • Cable Straight Bar Bicep Curl: 10x15kg, 3x21.5kg, 8x28kg, 10x24kg, 12x19kg, 12x19kg, 12x19kg
    • Machine Seated Tricep Dip: 10x59kg, 3x72kg, 8x95kg, 10x81kg, 12x68kg, 12x68kg, 12x68kg

    High rep upper body day, just really felt like doing one. I was thinking last night that I kept saying when I was cutting that I wanted to do more high rep/hypertrophy style training when on my bulk but sort of ventured back to my old routine of heavy 3-6 stuff mainly. I think from next week I want to get back to what I wanted to do and focus on doing maybe no less than 8 reps on my movements.

    Did reverse pyramids on every movement today which I really enjoy, I like acclimating up to one big heavy set thing to push out one good set then pyramiding down increasing the reps. The opposite of what people usual do where they do higher reps and build up to a working set but I feel like doing that just wears you out for that heavy set. I’d rather get the most out of that heavy set!

    Anyway just one movement per body part but it’s all I needed really, all that took about 1 hour 40 mins. I really need to time my rest sets especially on these workouts where rest times should be shorter. A couple of the movements I felt like the weight might of been a bit too light so I kept the rest times to like 45-60 seconds to make it harder. BB Incline was one of these, the 80kg was tough and the 65kg wasn’t too easy but the 50kg sets felt really easy. Maybe could of done 80/70/60 instead.

    Weight jumped up today but did have a bit of food right before bed so might be the reason why. Good macros today, missus got some Greek food for dinner so that’s not in there but isn’t anything bad just some chicken, lamb and pita bread probably.
     
  15. Tom

    Tom Well-Known Member

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    27-5-19

    Weight: 90.0kg
    Workout: Lower

    Macros


    Calories
    : 3241
    Protein: 221g
    Carbs: 343g
    Fat: 92g

    • BB Squat: 10x20kg, 6x60kg, 3x80kg, 2x100kg, 1x120kg, 1x140kg, 1x155kg, 1x165kg, 3x150kg, 3x150kg, 6x130kg, 6x130kg, 8x110kg, 8x110kg
    • Seated Leg Curl: 10x32kg, 8x41kg, 8x50kg, 8x50kg, 8x50kg, 8x50kg
    • Seated Leg Extension: 10x45kg, 10x59kg, 10x59kg, 10x59kg, 12x41kg, 12x41kg
    Big squat day! Just felt so bloody good when I got to the gym and after weighing in at exactly 90kg in the morning I just kept thinking to myself fuck if I can get 1x180kg today that’s my 2x bodyweight goal achieved haha. Wasn’t to bed though, got up to 165kg and while the rep was actually surprisingly not too bad I thought better of it and stopped there. It just felt too heavy on the way down and I think I bounced a bit which is why it wasn’t a huge grinder on the way back up. I dunno I half blacked out during the rep after realising how heavy it felt haha! No idea what would of done next, I feel like 165kg to 180kg would of been too much of a jump, maybe 172.5kg then 180kg but oh well didn’t happen so who cares.

    So after that I dropped it to 150kg hoping to get 3x3, usually dropping back down after a heavy single makes the back down sets feel lighter than usual but fuck they still felt heavy haha. Only managed 2 sets but I’m happy with that, did 140/145/150 a couple weeks a go for triples so bettered that. Dropped it down to 130kg for 2x6 which was also pretty tough not gonna lie. And dropped it once more to 110kg for 2x8 which were absolute pain haha. Haven’t been that fucked after squatting in a long time, so much volume for me.

    Was pretty fucked after the to be honest so just did some higher rep leg curls and leg extensions. No heavy 6 rep stuff. Leg curls were pretty tough. Even did a couple lighter sets on leg extensions. Quads were so sore when I left, tight as fuck could barely walk haha.

    Was like 91-92kg all weekend then did a 14 hour shift at work Sunday, ate a good amount of calories but still managed to drop weight. Was a pretty busy shift though and like I said it’s definitely more active than my last job. Setting up and packing up the truck is a lot of walking and lifting stuff. Did 14 flights that day so it all adds up to calories burnt.
     
    blindbodybuilder likes this.
  16. Tom

    Tom Well-Known Member

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    28-5-19

    Weight: 89.8kg
    Workout: Upper

    • BB Flat Bench Press: 10x20kg, 6x60kg, 3x75kg, 1x85kg, 6x95kg, 6x95kg, 6x95kg, 6x95kg, 6x80kg (pause reps), 6x80kg (pause reps)
    • Underhand Lat Pulldown: 6x45kg, 6x59kg, 3x73kg, 1x79kg, 6x86kg, 6x88.3kg, 6x88.3kg, 6x88.3kg
    • Cable Straight Bar Tricep Extension: 10x24kg, 6x32.5kg, 8x40kg, 8x40kg, 8x40kg
    • BB Overhead Press: 8x30kg, 3x40kg, 8x50kg, 8x50kg, 8x50kg
    • Curl Bar Bicep Curl: 10x20kg, 3x30kg, 8x40kg, 8x40kg, 6x40kg
    Another really good workout today, pump was crazy. I think I’m just gonna have to get another tub of this pre workout incentive I’m done cause fuck it is perfect! Usually I get something different each time but there’s no point, I’ll just get a different flavour haha. Woke up slightly lighter today, jeeeeeeesus! I know I wanted to lean bulk but fuck feels like I haven’t put in any weight at all which means I’m either putting no muscle on or fuck all. I will say though with a pump I’m loving how I look haha. But like I said the aim is to build muscle! My next meal prep will just have to be a little dirtier I think, nothing too crazy though.

    Flat bench was good, felt a little heavier than I was hoping though. Was sort of hoping to smash the first set and being confident to go up to 100kg but wasn’t to be. Did a 4x6 then dropped it for some pause rep sets as well. Underhand pulldowns were strong, definitely hard and form towards the end was falling but happy with it. Was gonna do 8 rep machine shoulder press next but was being used so did tricep extensions which felt good. Shoulder press machine was still taken so I was like fuck it BB OHP it is. 50kg was pretty tough for 3x8 after what I’d done so far. Finished with curls but used the curl bars today, couldn’t get the 3x8 but happy with what I did - honestly didn’t think I’d get the second set after how hard the first was haha.

    Got a 12 hour shift tomorrow so won’t be working out, plan is to do another leg day Thursday and a higher rep upper day on Friday!
     
  17. Tom

    Tom Well-Known Member

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    29-5-19

    Weight: 91.0kg
    Workout: Lower

    Macros

    Calories: 3524
    Protein: 207g
    Carbs: 376g
    Fat: 118g
    • BB Sumo Deadlift: 10x20kg (Romanian), 6x40kg (Romanian), 6x60kg, 3x80kg, 2x100kg, 1x120kg, 1x140kg, 1x160kg, 1x180kg, 3x150kg, 3x150kg, 3x150kg, 6x130kg, 6x130kg, 10x100kg, 8x100kg
    • Leg Press: 10x120kg, 6x160kg, 3x200kg, 8x240kg, 8x240kg, 8x240kg, 8x240kg
    • Machine Standing Calf Raise: 10x40kg, 8x80kg, 8x100kg, 8x100kg, 8x100kg
    • Machine Hack Squat: 12x40kg, 12x40kg, 12x40kg (superset with below)
    • DB Stiff Leg Deadlift: 12x20kg, 12x20kg, 12x20kg (superset with above)
    Massive deadlift workout. Wasn’t even that keen to Deadlift to be honest, almost convinced myself to just do like a high rep day with random shit but yeah - pre workout changed that as usual haha. Haven’t done them in a couple weeks but I remember last time working up to 170kg not sure how many I did but been wanting to try 180kg for since then. Went straight from 160kg to 180kg to try and conserve energy for it. The rep was hard as fuck but got it with decent form I reckon.

    Dropped it to 150kg for triples. First rep of the first set was fucking terrible, felt like all my weight was on my toes and sort of tipped forward a bit. But I reset myself and the other 2 reps were decent. The best rep was the 3rd on the 2nd set, not sure what I did but it just felt really solid and felt like I was right throughout the whole movement. Got 3 sets even though 2 was probably enough but hey glad I pushed myself a bit more.

    Dropped it to 130kg for sets of 6 which were tough too, then also dropped again to 100kg hoping to push out 2x10 but only managed 10 on the first set. Lower back was absolutely fried at this point and didn’t use my belt for these sets so I’m not surprised I was burning out haha.

    Was fucked after all that deadlifting, took over an hour to get through all that because the rest times were getting up there due to fatigue. Leg Press was good though, thought I did sets of 8 with 280kg last time so was a bit disappointed when 240kg felt heavy but had a look back and realised it was sets of 6 and it was my first exercise for the day so I’m happy with getting 4x8x240kg this day. Calf raises were alright but a bit bouncy on reps towards the end.

    Was gonna end it here, I planned on doing the hack squat and stiff leg deadlifts but the workout had already taken a long time. So I decided to superset them, not sure why because I had the day off work so not like I was in a rush or anything, but hey I said this bulk I wanted to do more supersets and stuff so why not. Hack sets weren’t actually that bad, but doing the stiff legs straight after was haha. Even put my jumper on before the second set to make me build up a bit more of a sweat - don’t ask me why, not like I need to burn more calories haha.

    Obviously a big workout energy wise so true to get a lot of calories in post workout. Had homemade pizzas for dinner which only ended up being like 50-60 carbs. Ended up smashing a whole bag of Allen’s red frogs to get more carbs in haha.
     
  18. blindbodybuilder

    blindbodybuilder Well-Known Member

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    The pre you're using is bring the chaos by chaos crew yeh?

    My local supp guy is about to get it in and going on your opinion of it I reckon I might grab some.
     
    Tom likes this.
  19. Tom

    Tom Well-Known Member

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    31-5-19

    Weight: 90.6kg
    Workout: Push

    Macros

    Calories: 3596
    Protein: 245g
    Carbs: 359g
    Fat: 113g
    • Machine Seated Shoulder Press: 10x50kg, 6x70kg, 3x80kg, 1x90kg, 6x100kg, 6x100kg, 6x100kg, 6x100kg
    • BB Incline Bench Press: 10x35kg, 3x55kg, 8x75kg, 8x75kg, 8x75kg, 8x75kg
    • DB Seated Side Raise: 10x10kg, 10x14kg, 10x14kg, 10x14kg
    • Close Grip EZ Bar Seated French Press: 10x25kg, 10x35kg, 10x35kg, 10x35kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 10x8kg, 10x8kg, 10x8kg
    • Machine Seated Chest Fly: 10x52kg, 10x66kg, 10x66kg, 10x66kg, 10x66kg
    • Rope Front Raise: 12x8kg, 12x10kg, 12x10kg, 12x10kg
    • Machine Seated Tricep Dip: 12x59kg, 12x72kg, 12x72kg, 12x72kg
    Really good workout, did it all quicker than usual I reckon, still an hour 45 mins but yeah made sure I didn’t rest too long. Won’t go into detail on everything but really good pump. Decided to do a Push day today and then go in and do a quick Pull day before going out with mates. No idea why I did rear delt flies on Push day haha, was just thinking delts are in a Push day but I usually do rear delts on Pull day. Oh well.
     
  20. Tom

    Tom Well-Known Member

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    Yeah mate that’s the one, really good shit! Almost out of mine and will be getting another :p
     
  21. Tom

    Tom Well-Known Member

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    3-6-19

    Weight: 91.7kg
    Workout: Upper

    • Underhand Lat Pulldown: 10x39kg, 6x52kg, 3x66kg, 1x79kg, 6x90.6kg, 6x90.6kg, 8x77.6kg, 8x77.6kg
    • BB Flat Bench Press: 10x20kg, 6x60kg, 3x70kg, 1x80kg, 8x90kg, 8x90kg, 8x90kg
    • BB Bicep Curl: 8x20kg, 3x30kg, 1x35kg, 8x40kg, 8x40kg, 8x40kg
    • Machine Seated Shoulder Press: 10x50kg, 3x70kg, 10x80kg, 10x80kg, 8x80kg, 8x80kg
    • Cable Straight Bar Tricep Extension: 10x24kg, 3x30kg, 10x37.5kg, 10x37.5kg, 10x37.5kg, 10x37.5kg

    Didn’t end up doing that Pull day on Saturday, was too keen for beers with mates haha. Ended up having way too many and felt like shit Sunday and even yesterday a bit still. Workout helped though, felt really good afterwards - probably the pre workout haha.
     

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