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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    Let me know how it goes man. I went to get another tub but they were all out so got Angry Unicorn which is really good as well

    Of course the next day I see a post from them saying BTC was back in stock haha. Hopefully there’s some when I go back next time!
     
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  3. Tom

    Tom Well-Known Member

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    6-7-19

    Weight: 90.4kg
    Workout: Pull
    • Underhand Lat Pulldown: 10x39kg, 6x52kg, 3x66kg, 2x79kg, 1x86kg, 6x90.3kg, 6x90.3kg, 8x79kg, 10x66kg, 15x52kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 1x35kg, 6x40kg, 6x40kg, 10x30kg, 12x25kg, 20x20kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 10x10kg, 10x10kg, 10x10kg
    • Machine One Arm Row (neutral): 10x31kg, 10x41kg, 10x41kg, 10x41kg
    Really quick workout before work yesterday. Had literally no food before the workout just a coffee in the morning and felt pretty shit during the workout especially towards the end. Felt a bit sick.

    Loving these reverse pyramids on main lifts though. Feeling it in my back today and really felt it in my chest after the benching the other day. My aim is to do 2x6, 1x8-10, 1x10-12, 1x15-20.

    No workout today, should be able to get 3-5 workouts in this week though starting with legs tomorrow.
     
  4. Tom

    Tom Well-Known Member

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    8-7-19

    Macros

    Calories: 3931
    Protein: 204g
    Carbs: 429g
    Fat: 151g

    Weight: 90.2kg
    Workout: Legs
    • BB Squat: 6x20kg, 5x60kg, 3x80kg, 2x100kg, 1x120kg, 1x130kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg, 8x120kg, 8x120kg
    • Seated Leg Extension: 12x36kg, 12x45kg, 12x59kg, 12x59kg, 10x59kg
    • DB Stiff Leg Deadlift: 12x20kg, 12x20kg, 12x20kg, 12x20kg
    Really good workout, no leg workout last week so was keen to just focus on some squats. Managed to get 4x5x140kg, felt pretty heavy at the start so wasn’t feeling confident on getting over 3 sets. These really more low bar than I usually do but it felt good. After the 4x5 I dropped it to 120kg and banged out a couple sets of 8 which were really hard. The second set I had the bar a little higher because my lower back was starting to feel it which is normal with low bar of course.

    Seated leg curl machine broken, again! So did some higher rep leg extensions since they were right after squats. Sort of decided during them to maybe do a quad focus leg day and do some high rep leg Press next. But the leg press was being used when I was finished so didn’t happen. I’ll still do more of a hamstring focus workout on Thursday though.
     
  5. Tom

    Tom Well-Known Member

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    9-7-19

    Macros

    Calories: 3818
    Protein: 202g
    Carbs: 412g
    Fat: 148g

    Weight: 90.4kg
    Workout: Chest & Back
    • BB Incline Bench Press: 10x20kg, 6x50kg, 3x60kg, 2x70kg, 1x80kg, 6x90kg, 6x90kg, 10x80kg, 12x70kg, 15x60kg
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 6x86kg, 6x86kg, 6x86kg
    • DB Flat Bench Press: 10x24kg, 3x28kg, 10x32kg, 10x32kg, 10x32kg, 10x32kg
    • BB Bent Row: 10x30kg, 3x50kg, 10x70kg, 10x70kg, 8x70kg, 8x70kg
    Pretty solid workout even though only 2 exercises per body part. Got asked to go into work early so didn’t have as much time as yesterday. I’m planning on doing another full upper day on Friday so will get more volume in then so today I just wanted to focus on a couple movements each. Definitely more of a fan of the Chest/back and Delts/arms over push/pull. My elbow flexors were still a bit sore from the Pull workout on Saturday haha. Might be a good thing though?

    Anyway mixed it up and did some heavy BB Incline with the reverse pyramid. Wasn’t planning on doing the reverse pyramid was thinking of trying to get 3-4 sets with 90kg but it felt a bit heavier than I expected so just pumped out 2 then pyramided down. Happy with what I did though, felt really good. Just stuck with 3x6 on underhand pulldowns and went a bit lighter. Reasoning was like I said elbow flexors still a bit sore and also my form wasn’t feeling that great on the 90kg+ sets.

    DB flat bench was ok, increased reps on what I did last time - did 4x8x32kg. The form didn’t feel as solid though which was annoying, maybe from the Incline benching. Bent rows felt alright but only managed 2 sets of 10 but both DB flat and these were aimed at 8-10 so I’m happy with it.
     
  6. Tom

    Tom Well-Known Member

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    10-7-19

    Macros

    Calories: 3617
    Protein: 211g
    Carbs: 413g
    Fat: 121g

    Weight: 91.9kg
    Workout: Delts & Arms
    • Machine Seated Shoulder Press: 10x50kg, 6x70kg, 3x80kg, 2x90kg, 1x100kg, 6x110kg, 6x110kg, 10x90kg, 12x70kg, 15x50kg
    • BB Bicep Curl: 10x20kg, 6x27.5kg, 3x35kg, 6x42.5kg, 6x42.5kg, 10x32.5kg, 12x27.5kg, 15x22.5kg
    • DB Seated Side Raise: 10x12kg, 10x14kg, 10x14kg, 10x14kg
    • EZ Bar Close Grip Seated French Press: 10x30kg, 10x35kg, 10x35kg, 12x35kg
    Another quickish workout, hasn’t to start earlier today. Still a good workout though but wish I had time to do some rear Delt stuff too. Oh well. Decided I’m gonna take the day off tomorrow as I’m starting even earlierand don’t wanna be rushed for my second leg day. Instead going to do that on Friday and the full upper day on Saturday.

    Weighed in heavy this morning, made a mistake on my macros yesterday my carbs were actually over 500 because I forgot to add the Gatorade I had at work. I’ve been buying it to put 1-2 litres worth in my 2.5 litre bottle to drink throughout shifts because sometimes I don’t have time to refill it and it’s also easy carbs! Might of been the fact I had 2 bacon and egg sandwiches and a twix before bed too haha.

    Really happy with machine shoulder press, don’t think I’ve done 110kg before but just been in a mood lately to increase lifts so gave it a crack and managed to get 2 solid sets of 6 for top sets of the reverse pyramid. 10x90kg is also a PB for that weight and the higher rep sets just burnt like fuck! Gonna say it again, loving the reverse pyramids. Get the best of going heavy and the sweet burn haha. Also should note I’ve had no upper back issues since switching to machine shoulder press so I feel like BB OHP was definitely the cause. I will chuck it in every now and then though to mix it up because I do enjoy it, but I won’t be going stupid heavy for sets of 3 again.

    BB bicep curls were tough, 42.5kg sets are still feeling heavy which sucks but gonna solider on and slowly increase the weight. The reverse pyramid sets burnt like hell especially the set of 15 with only 22.5kg. Definitely the cause of my elbow flexor pain I think, expecting some pain tomorrow for sure. Didn’t do tricep extensions, not sure why to be honest maybe because my arms were so cooked from the curls. DB side raises were alright but nothing special. Was running out of time so decided to just do 4 quick sets of french press since it was easy to do where I was - using the same bench. Felt really good though and even pushed out a couple extra reps on the last set.

    Probably won’t be my final macros, only did up until what I have at work. Will likely have some sort of snack/meal when I get home later tonight as well.
     
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  7. Tom

    Tom Well-Known Member

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    13-7-19

    Weight: 90.8kg
    Workout: Upper
    • Machine Seated One Arm Row: 10x21kg, 8x31kg, 8x31kg, 8x41kg, 8x46kg, 6x51kg, 6x51kg, 6x51kg
    • BB Flat Bench Press: 10x20kg, 6x60kg, 3x80kg, 10x90kg, 8x90kg, 8x90kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 3x8kg, 10x10kg, 10x10kg, 8x10kg, 10x8kg
    • Cable Straight Bar Tricep Extension: 10x24kg, 3x30kg, 10x37.5kg, 10x37.5kg, 8x37.5kg,
    • DB Hammer Curl: 12x12kg, 12x14kg, 12x16kg, 12x16kg
    Really quick workout today, couldn't go yesterday due to being asked to stay back and ended up doing a 15 hour shift. So obviously had a big sleep last night and didn't have much time to workout today as I had a lunch booked with the missus. Happy with the workout overall, nothing too crazy but everything felt good.
     
  8. Tom

    Tom Well-Known Member

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    15-7-19

    Macros

    Calories: 4414
    Protein: 187g
    Carbs: 648g
    Fat: 113g

    Weight: 91.5kg
    Workout: Legs
    • BB Romanian Deadlift: 6x20kg, 3x40kg, 1x60kg, 6x80kg, 6x90kg, 6x100kg, 8x80kg, 8x80kg
    • Leg Press: 10x120kg, 6x160kg, 3x200kg, 1x240kg, 6x280kg, 6x280kg, 6x280kg, 10x230kg, 10x230kg
    • Standing Calf Raise: 8x40kg, 8x80kg, 8x80kg, 8x80kg, 8x80kg
    • Seated Leg Curl: 10x32kg, 10x41kg, 10x50kg, 10x50kg, 10x50kg
    • Seated Leg Extension: 10x45kg, 10x54kg, 10x63kg, 10x63kg, 8x63kg
    Alright so had fuck all sleep last night due to finishing work at 9PM then having to get up at 4:30AM for my shift this morning, not ideal but hey. Felt a bit average all day appetite was pretty shit, could only eat half my lunch while at work but to be fair I had fuck all time to eat and if I had more time I probably could of slowly finished it. Probably wondering how my calories are so high then..? One word, PIZZA! Already decided yesterday I was going to have some sort of cheat meal today, was planning on squatting but like I said I just wasn't feeling that great and wasn't in the mood or in the right mindset.

    I'm glad though because this workout was actually really good, had a sick pump and my legs were pretty sore after. Won't be able to train the next 2 days due to doing 12 hr shifts so my plan is to hit a full upper day on Thursday then legs again on Friday which is my day off so squats will be on the cards. Another 12 hour shift Saturday so will probably go in Sunday for another upper day. Right now is a really busy time for work because of school holidays so basically just have to train when I can and when I do it's gonna have to be full upper/lower days because I really don't know when I will be able to train.

    Anyway Romanians felt good, had no straps and 100kg is about the limit for my grip, wasn't even confident on going that heavy but it was pretty solid. Dropped it down for some more volume which felt good. Leg press was solid too, 280kg sets were really tough especially the last 1-2 reps of each set. Dropped it down as well but for sets of 10 which burnt like fuck. Did standing calf raises next because I knew if I didn't then I would probably just skip them haha, felt really good every rep I paused at the bottom for a good 1-2 seconds which made them hard so that's why I only did 80kg each set. Leg curls were hard, sets of 10 with 50kg is pretty heavy for me and did feel like my form was falling a bit towards the end of each set. Leg extensions felt amazing, really felt them today. Only got 8 on the last set because the rest between the 2nd last set was only about 30-60 seconds because I really needed to pee and pickup my pizza haha.
     
  9. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Definitely was wondering why those calories were so high mate, good lod za.
     
  10. Tom

    Tom Well-Known Member

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    18-7-19

    Macros

    Calories: 3865
    Protein: 208g
    Carbs: 501g
    Fat: 109g

    Weight: 91.8kg
    Workout: Chest & Back
    • BB Flat Bench Press: 10x20kg, 6x60kg, 3x80kg, 1x90kg, 6x100kg, 6x100kg, 12x80kg, 12x80kg
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 1x79kg, 6x88.3kg, 6x88.3kg, 6x88.3kg
    • Machine Incline Bench Press: 10x90kg, 10x110kg, 8x110kg, 8x110kg
    • Machine Seated Row (neutral - plated loaded): 10x32kg, 10x41kg, 10x45kg, 8x50kg
    Not the workout I had planned at all, had fuck all time. Went to breakfast with the missus because she flew out to Bali today. Also had to drive her to the airport so left me with very little time to get a workout in. Obviously wanted to do a full upper day but didn’t have the time. Not too bothered though because my legs are still a bit sore from Monday’s workout which is a bit surprising considering I really didn’t do much but I guess I didn’t do a leg workout last week so that might be the reason why. So plan is to do Delts/arms tomorrow, got the day off so will have plenty of time. Not sure if I’ll go in in Sunday now just because I should be able to get 4-5 workouts in next week so no reason, I’ll see how I feel on the day though.

    This workout was pretty good for what it was, really happy with the 2x6x100kg Bench, definitely felt more solid than the 1x5 I got a couple weeks a go. Was gonna do a reverse pyramid but thought it would take too long so just dropped it 20% and aimed at 2x12 and got it. Second set was pretty tough and form wasn’t perfect towards the end of the set but it burnt like fuck. Was gonna do the same thing on underhand pulldowns but just decided to do 3x6 instead and it felt pretty solid. Machine Incline was solid but a bit rushed, same with the machine plate loaded row and this didn’t even feel that great definitely prefer the other one I use for single arm.
     

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