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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    5-6-19

    Weight: 89.9kg
    Workout: Lower

    • BB Squat: 10x20kg, 6x60kg, 3x80kg, 2x100kg, 1x120kg, 1x130kg, 5x140kg, 5x140kg, 5x140kg, 8x120kg, 8x120kg, 8x100kg (beltless + high bar)
    • Seated Leg Curl: 8x32kg, 8x41kg, 8x50kg, 8x54kg, 8x54kg
    • Seated Leg Extension: 10x45kg, 10x54kg, 10x63kg, 10x63kg, 10x63kg
    • DB Stiff Leg Deadlift: 10x20kg, 10x24kg, 10x24kg, 10x24kg

    Been hovering around 91.5kg the last 3-4 days then do one 12 hour shift at work, and also ate about 3500 calories and I wake up back under 90kg haha what the fuck. My metabolism must be fucking amazing or something.

    Only leg day for the week probably so made sure I did a decent amount of stuff although I didn’t have heaps of time. Had to go to the gym earlier than usual before starting work at 2pm and fuck me it was busy, but I got a squat rack which was good.

    I sort of only wanted to focus on the working sets today for squats but I had to do them in my flat shoes because I left my Romaleos out in the rain the last couple days hah. They just felt off because of this. I really wanted to try and hit either sets of 6 or 4-5 sets of 5 but they just felt hard and wasn’t happy with the form at all on some reps, just felt like I was leaning forward a bit too much and not keeping my chest up. So I dropped it to 120kg for a couple sets of 8 which were hard but intense. Dropped it again to 100kg not sure why I should of just stopped there. Did that for another 8 with no belt and more of a high bar, went really deep on these reps though and definitely made it harder which is why I only did 8 instead of trying to get 10 or more.

    Leg curls were tougher than I expected, 54kg sets were pretty hard and form wasn’t perfect. Leg extensions were pretty solid. DB stiff leg wasn’t too bad.

    Origin tonight so gonna get a pizza on the way home from work, I’ll probably weigh less tomorrow you wait and see haha. Plan was to do a Push day tomorrow and Pull day Friday but I’ve just been asked to do 14 hours tomorrow now so looks like it might just be a full upper day on Friday instead.
     
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  3. Tom

    Tom Well-Known Member

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    7-6-19

    Weight: 90.6kg
    Workout: Upper

    Macros

    Calories: 3100
    Protein: 209g
    Carbs: 342g
    Fat: 99g
    • BB Incline Bench Press: 10x20kg, 6x50kg, 3x60kg, 2x70kg, 1x80kg, 5x90kg, 5x90kg, 5x90kg, 10x70kg, 10x70kg
    • Machine Seated One Arm Row (neutral): 10x21kg, 3x31kg, 8x41kg, 8x46kg, 8x46kg
    • DB Seated Side Raise: 10x10kg, 8x14kg, 8x16kg, 8x16kg
    • Close Grip EZ Bar Seated French Press: 10x30kg, 8x40kg, 8x40kg, 8x40kg
    • DB Hammer Curl: 10x14kg, 10x18kg, 10x18kg, 10x18kg
    • Machine Flat Bench Press (neutral): 12x110kg, 10x110kg, 10x110kg
    • Machine Lat Pulldown: 12x54kg, 12x54kg, 12x54kg
    • BB Close Grip Bench Press: 12x50kg, 12x50kg, 12x50kg
    • Cable One Arm Rear Delt Fly: 12x6kg, 12x6kg, 12x6kg
    • EZ Bar Wide Grip Bicep Curl: 12x25kg, 12x25kg, 12x25kg
    Really quick but good workout. Well it was like 1 hour 30 mins but as you can see I got a lot done in that time. Won’t go into detail on everything but fuck had a hugeness pump after this one. Had to go home and pretty much leave for work straight away after a quick shower so didn’t get to eat, but when I got to work they had a bbq on with sausage sandwiches so destroyed 3 of em so worked out well haha.

    Also did some cardio this morning with the missus, just like a 30-40 min walk to a coffee shop and back. She’s doing a challenge thing at her gym and couldn’t go to gym because of a niggling injury but hey I said i wanted to do some cardio this bulk so guess she’s helping me haha.

    Weight went up, probably the 1500 calories I had after my 14 hour shift last night. Sort of expected to go down though since it was a long day of working. Day off work tomorrow then back for 7 days straight so not gonna go gym, wanna have a day of doing nothing.
     
  4. Tom

    Tom Well-Known Member

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    No workout yesterday or today, bit annoying! Yesterday was just me being lazy, public holiday obviously so missus wasn’t working and we haven’t spent a heap of time together lately since I’ve been doing a lot of arvo shifts so we just chilled and watched movies before I had to go to work in the arvo. Then got asked to start early today and do another 14 hours so obviously no time.

    Only 3 workouts again this week at this stage, tomorrow Thursday and Friday. Gonna kick it off with a big leg day tomorrow before work at 4:30pm. Then probably push/Pull the other days.
     
  5. Tom

    Tom Well-Known Member

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    12-6-19

    Weight: 90.7kg
    Workout: Upper

    Macros

    Calories: 3117
    Protein: 195g
    Carbs: 352g
    Fat: 94g
    • BB Flat Bench Press: 10x20kg, 6x60kg, 3x70kg, 2x80kg, 1x90kg, 5x100kg, 5x100kg, 5x100kg, 10x85kg
    • Machine Seated One Arm Row (neutral): 10x26kg, 8x36kg, 6x46kg, 6x51kg, 6x51kg, 6x51kg
    • Machine Seated Shoulder Press: 10x50kg, 3x70kg, 6x90kg, 6x100kg, 6x100kg, 6x100kg
    • BB Bicep Curl: 6x20kg, 3x30kg, 1x35kg, 6x40kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • Cable Straight Bar Tricep Extension: 6x24kg, 3x33kg, 1x40kg, 6x44kg, 6x44kg, 6x44kg, 6x44kg
    So I said I was going to start with legs today but couple things changed my mind. Firstly just felt a bit tired from my 14 hour shift yesterday, I got about 8 hours sleep but still just felt a bit lethargic. The other thing is my Friday workout is probably gonna to be a quick/shortish one because I start work at 12pm. So I didn’t really wanna have to do a pull workout where I couldn’t really do everything I’d want to. So decided to do a heavy upper day today, legs tomorrow then Friday will just be a higher rep upper day with whatever I can get done. I’ve had a bit of a niggling wrist injury the past week or so which has been a bit annoying so was a bit worried about that with benching but really focused on keeping my wrists straight and didn’t notice too much pain at all during the workout which is good.

    Anyway kicked it off with some flat bench, tried something different today and had my feet placement I bit different. Well I used to do it this way but changed for some reason, I’ve been benching with my feet flat on the ground lately but decided to go back to like having them pulled back and on my toes. Felt a lot more stable that’s for sure. 100kg sets felt really heavy though. Pushed out 5 on the first set but but it wasn’t easy and wasn’t confident I was going to get anymore sets of 5 but kept going and managed to get 3 solid sets. Glad I stuck with it, was hard but felt like it wasn’t too bad. Not sure why I did the 85kg set but it was hard haha.

    Was going to do heavy underhand pulldowns but both stations were being used so did some one arm rows instead, didn’t feel too bad today. I stopped going heavy on them because they started feeling a bit shit but was good to mix it up. Machine shoulder press was good, happy with 100kg sets after already doing a couple exercises. Only done that much when fresh in the past. I’ve been doing 8 rep curls and extensions lately but decided to go a bit heavier today and they both felt pretty good. Hopefully get back up to the 51kg sets of extensions I was doing last bulk haha.

    4 days off the gym but still eating a good amount of calories and my weight is still down around 90kg haha. Ah well as long as I get stronger. I am looking fuller too so whatever. Those macros probably won’t be my final ones, usually hungry after work so will probably have something else when I get home.
     
  6. Tom

    Tom Well-Known Member

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    13-6-19

    Weight: 90.1kg
    Workout: Lower

    Macros (without dinner)

    Calories: 3357
    Protein: 170g
    Carbs: 392g
    Fat: 116g
    • BB Squat (high bar): 6x20kg, 6x60kg, 3x100kg, 2x120kg, 1x130kg, 5x140kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 10x120kg
    • Seated Leg Curl: 10x32kg, 8x41kg, 8x50kg, 8x54kg, 8x54kg, 8x54kg
    • Seated Leg Extension: 10x50kg, 3x59kg, 8x68kg, 8x72kg, 8x72kg, 8x72kg, 12x54kg, 12x54kg
    • BB Romanian Deadlift: 10x40kg, 10x60kg, 10x60kg, 10x60kg
    • Leg Press: 10x160kg, 10x200kg, 10x200kg, 10x200kg
    • Standing Calf Raise: 12x80kg, 12x80kg, 10x80kg, 10x89kg
    Really good workout. That’s almost my 2 usual workouts put together haha. Minus the sumo deadlifts. Was really drowsy in the morning for some reason, had to get myself out of bed at like 8:30 which was like 9 hours sleep. Honestly felt like I could of sleep all day haha. Was bout to get ready for the gym when I realised I was out of pre workout so had to go get some more. They didn’t have anymore Bring The Chaos which sucks, might of been banned for being too good haha. The guy told me to get one called Angry Unicorn because he said it’s very similar. Gave it a go and did the job, he was right it’s pretty close in terms of focus. Ended up having almost 1.5 scoops cause I took my time to leave my house for the gym, but wasn’t because it wasn’t working was cause I wanted more haha. Which is what you want from a pre workout I reckon.

    Anyway decided to do some high bar squats today, not sure why but low bar has just been feeling a bit off and I’ve been watching a certain guy on Instagram high bar Squat and form is like perfect it just made me want to do some haha. Obviously high bar is a bit harder in terms of going heavy, got 5 reps on the first set of 140kg but it was super tough especially the last rep. Knew I wasn’t getting anymore sets of 5 so decided to finish it off with triples and did 4 sets to make a total of 5 working sets. Wasn’t going to do any back off sets but the 120kg set just happened haha, really happy pushing out 10 solid reps though it burnt like fuck!

    Stuck to the same weight/sets/reps for leg curls as last week because they were a bit tough, felt a lot better today though so that’s good. Went bit heavier on leg extensions because I knew I was gonna do another exercise for 10 rep sets. Felt really good as well. Decided to do BB Romanian instead of DB stiff leg, they were alright but think I’ll stick with DB stiff leg from now on since they don’t really Flare up my left hamstring like Romanians do. Leg press felt really good, went with a lower foot placement and more narrow and really felt it in my quads. Usually do a higher/wider one which incorporates more hamstrings. Standing calf raises were quick and good.

    Had a pizza post workout, because fuck if I’m not putting on weight who gives a fuck haha. Macros didn’t include my dinner which was just 4 chicken skewers and a chocolate croissant when I got home.
     
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  7. Tom

    Tom Well-Known Member

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    14-6-19

    Weight: 90.3kg
    Workout: Upper

    Macros

    Calories: 3184
    Protein: 212g
    Carbs: 308g
    Fat: 114g
    • BB Incline Bench Press: 10x20kg, 6x50kg, 3x60kg, 1x70kg, 10x80kg, 10x80kg, 8x80kg
    • DB Seated Side Raise: 10x10kg, 10x14kg, 10x14kg, 10x14kg
    • Machine Seated Tricep Dip: 10x54kg, 3x68kg, 10x81kg, 10x81kg, 10x81kg
    • Machine Lat Pulldown: 10x41kg, 3x50kg, 10x59kg, 10x59kg, 10x59kg
    • DB Alternating Hammer Curl: 10x14kg, 10x16kg, 10x16kg, 10x16kg
    • Cable One Arm Rear Delt Fly: 12x7kg, 12x7kg, 12x7kg, 12x7kg
    • Machine Flat Bench Press (neutral): 12x90kg, 12x90kg, 12x90kg, 12x90kg
    • EZ Bar Wide Grip Bicep Curl: 12x25kg, 12x25kg, 12x25kg, 12x25kg
    Was a quickish workout, had to be leave for work at like 12. Was still like 1 hour 20 mins but didn’t get to do everything I wanted to. Missed out on a second tricep and back movement, gym was busy as fuck so basically just did what was available at the time. Happy with the workout overall though, was only going to do 8 rep sets on Incline Bench but just pushed myself a bit and did 10 reps on the first 2 sets. I’ve had pretty sore lower lats since yesterday morning, guessing it’s from the heavy one arm rows. My right side was particularly painful today but it was more down my whole right side down towards my hip as well. Noticed it especially while resting in between sets when seated.

    Probably won’t be my final macros for the day, will likely have something else to eat when I get home before bed as well.
     
  8. Tom

    Tom Well-Known Member

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    17-6-19

    Weight: 91.4kg
    Workout: Back & Chest

    Macros

    Calories: 3533
    Protein: 202g
    Carbs: 366g
    Fat: 137g
    • Underhand Lat Pulldown: 6x39kg, 6x52kg, 3x66kg, 1x79kg, 6x90.6kg, 6x90.6kg, 6x90.6kg
    • BB Flat Bench Press: 10x20kg, 6x60kg, 3x75kg, 1x90kg, 6x97.5kg, 6x97.5kg, 6x97.5kg
    • BB Bent Row: 10x40kg, 6x60kg, 8x70kg, 8x70kg, 8x70kg, 8x70kg
    • Machine Incline Bench Press: 10x80kg, 3x100kg, 8x120kg, 8x120kg, 8x120kg, 8x120kg
    • V-Bar Lat Pulldown: 10x45kg, 3x59kg, 8x73kg, 8x73kg, 8x73kg, 8x73kg
    • DB Flat Bench Press: 10x24kg, 3x28kg, 8x32kg, 8x32kg, 8x32kg, 8x32kg
    Really good workout, should get 4 workouts in this week so decided to do a heavier back/chest today then delts/arms tomorrow, legs Wednesday and full higher rep upper day Thursday. Then 3 days off the gym but will probably have soccer on Sunday which will be a bit of cardio for me.

    Heavy underhand pulldowns were pretty tough, barely got the last set but felt good. BB flat was hard too, keen to get back into the 100s for sets of 6+. Was gonna do neutral one arm rows next but machine wasn’t free so did some BB rows which were good, kept the rest sets a bit lower for the 8 rep lifts to make it a bit harder. Machine Incline Bench surprised me a bit, was going to start the 8 rep sets with the 100kg but it just felt really light so went up to 120kg which was perfect for sets of 8. Again, VBar pulldowns wasn’t planned but only thing I could think of with what was available at the time. Felt really good though and last set was hard. And again, DB flat bench wasn’t on the menu was going to do some 8 rep neutral machine flat bench. Really focused on trying to make the form good because it’s usually really shit but one thing I did was pull my feet right back like I do on BB bench and definitely felt more stable. Also lowered the DBs higher up my chest like nipple height or just above and felt like I had more control.
     

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