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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    3-8-19

    Weight: 92.0kg
    Workout: Upper
    • Underhand Lat Pulldown: 10x41.3kg, 6x54.3kg, 3x68.3kg, 1x81.3kg, 6x86kg, 6x86kg, 6x86kg
    • Machine Seated Shoulder Press: 10x50kg, 10x70kg, 10x80kg, 10x80kg, 10x80kg
    • DB Flat Bench Press: 10x20kg, 10x24kg, 10x28kg, 10x30kg, 12x32kg
    • DB Hammer Curl: 12x12kg, 12x16kg, 12x18kg, 12x18kg
    • Cable V-Bar Tricep Extension: 12x24kg, 12x28kg, 12x33kg, 12x33kg, 12x33kg
    • BB Bent Row: 12x40kg, 12x50kg, 12x50kg, 12x50kg
    • Rope Face Pull: 12x17kg, 12x17kg, 12x17kg, 12x17kg
    • Machine Incline Bench Press: 12x80kg, 12x90kg, 12x90kg, 10x90kg
    Felt pretty shit going into this workout to be honest, worked 6-12 but only had probably 6-7 hours sleep last night. Didn't feel that great all day, hardly ate anything at work but managed to get a meal in at least. Had like 1.5 scoops pre workout but just couldn't get keen to go heavy, so after the heavy underhand pulldowns I just went 10-12 reps on everything else which made the workout feel a lot better, got a really good pump from all of it.

    Probably have some sort of cheat meal, was gonna get it straight after gym but thought it'd be smart to come home first and get a protein shake into me to get my protein up beforehand. Probably get maccas or pizza later, keen!
     
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  3. Tom

    Tom Well-Known Member

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    5-8-19

    Weight: 92.3kg
    Workout: Upper
    • BB Overhead Press: 10x20kg, 6x30kg, 4x40kg, 2x50kg, 1x55kg, 8x60kg, 8x60kg, 6x60kg, 6x60kg
    • BB Bicep Curl: 10x20kg, 6x27.5kg, 3x35kg, 6x42.5kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • BB Flat Bench Press: 10x20kg, 6x50kg, 3x70kg, 1x80kg, 8x90kg, 8x90kg, 8x90kg
    • Machine Lat Pulldown: 10x41kg, 10x54kg, 10x54kg, 10x54kg, 10x54kg
    • Machine Seated Tricep Dip: 12x68kg, 12x81kg, 12x81kg, 12x8kg
    Decent workout. Was going to start with flat bench but both were being used so thought fuck it I'll give some OHP a go since I haven't done it in a while. Didn't go too heavy due to neck problems etc but 60kg sets felt good, form definitely wasn't perfect and a bit wobbly. Like I said haven't done them in a while but was happy to get a couple sets of 8 with 60kg. Bicep curls felt good, probably could of gotten 7-8 on the first set and wish I did it because it would of been a nice progression. Flat bench wasn't that great, was hoping to move it up to 95kg for 2-3 sets but think my elbow flexors and forearms were just a bit too cooked from the OHP and curls. Machine lat pulldowns felt really good, also haven't done this machine in a while. Finished with high rep machine tricep dips, felt alright.

    --------------------------------------

    6-8-19

    Weight: 92.4kg
    Workout: Lower
    • Leg Press: 12x120kg, 6x160kg, 3x200kg, 1x240kg, 8x280kg, 8x280kg, 8x280kg, 8x240kg, 8x240kg, 12x200kg, 12x200kg
    • Seated Leg Curl: 10x36kg, 8x45kg, 8x54kg, 8x54kg, 8x54kg, 12x41kg, 12x41kg
    • Machine Hack Squat: 10x40kg, 10x60kg, 10x60kg, 10x60kg
    • Machine Standing Calf Raise: 10x40kg, 10x80kg, 10x80kg, 10x80kg
    Really should have squat today but just didn't feel like it. Was my day off work so I usually would but I dunno, went to lunch with the missus so wasn't really in the zone haha. Weird thing is I'm really digging these workouts more than my squat workouts these days, which was the opposite not long a go. Squats are still my favourite thing to do but I dunno I'm just more in the mood for higher rep stuff atm, and when I squat I just always go heavy. I dunno best thing to do is a mixture of both in the end! I'll probably squat on Friday before work.

    Did a heap of sets on leg press, happy with 3x8x280kg even though it's pretty weak compared to my best. Dropped it to 240kg hoping to do sets of 10 but could only manage another 2x8. Dropped it again because I wanted to do some higher reps, 200kg felt relatively easy though. One thing I noticed is on like the first and second set of 280kg I was dropping the weight too fast so from then on I really focused on slowing down the negative and fuck it felt good haha. Leg curls felt pretty good. Was gonna do leg extensions next not hack squats but both machines were taken. Hack squats were really good though, most reps I paused at the bottom but one set I did half half.
     
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  4. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Have you ever tried pre exhausting the quads with leg press and hack squat and then hitting bb squat, that's the way I am attacking squats these days.
     
  5. Tom

    Tom Well-Known Member

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    7-8-19

    Weight: 92.4kg
    Workout: Upper
    • V-Bar Lat Pulldown: 10x39kg, 6x52kg, 3x66kg, 1x79kg, 6x86kg, 6x86kg, 10x73kg, 10x73kg
    • Cable Straight Bar Tricep Extension: 10x24kg, 6x30kg, 3x35kg, 1x40kg, 6x44kg, 6x44kg, 6x44kg, 6x44kg
    • DB Seated Side Raise: 12x12kg, 10x16kg, 8x16kg, 8x16kg, 8x16kg
    • BB Incline Bench Press: 10x40kg, 3x60kg, 10x80kg, 8x80kg, 8x80kg, 10x60kg
    • DB Hammer Curl: 12x14kg, 12x18kg, 12x18kg, 10x18kg
    Felt like absolute shit this whole workout. Did a 4AM start this day and the next and fuck I felt shit both days. Getting up at 3AM sucks. Only had like 5-6 hours sleep both nights I reckon. Glad I got something in but honestly nothing felt good and just couldn't focus at all because of how tired/shit I felt even with pre workout in me. Didn't do anything Thursday as I had some other shit to do.

    --------------------------------------

    9-8-19

    Weight: ???
    Workout: Lower
    • BB Squat: 6x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x130kg, 1x140kg, 1x150kg, 1x150kg, 1x150kg, 6x135kg, 6x135kg, 4x120kg (pause reps), 4x120kg (pause reps)
    • BB Romanian Deadlift: 10x40kg, 10x60kg, 10x60kg, 10x60kg, 10x60kg
    • Seated Leg Extension: 12x50kg, 12x63kg, 12x63kg, 12x63kg
    Didn't feel like squatting at all today, dunno what it is but I'm just not keen for them lately. But once I started I just wanted to keep squatting haha. Did heavy single pause reps today, was kinda hoping to get up to 155-160kg but just wasn't strong enough. Did the first 150kg and was like nope that's the max for today, so decided to do 3 in total which was tough. Then backed it off 10% and pretty happy with the 6 rep sets with 135kg. Then dropped it another 10% to 120kg and thought I might be able to get sets of 5-6 pause reps but nope, 4 was more than enough. Romanians were pretty good, light so nothing too hard. Seated leg extensions were hard after squats.
     
  6. Tom

    Tom Well-Known Member

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    Sorry mate been a bit inactive this week haha. The only time I’ve done something before heavy squats is when the squat racks were full. And I remember I really didn’t like it at all haha. I always prefer doing squats first for some reason.

    But having said that, definitely not enjoying them as much as usual so might be time to change things up. Thinking of giving some front squats a go or something.
     
  7. Tom

    Tom Well-Known Member

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    13-8-19

    Macros

    Calories: 3971
    Protein: 227g
    Carbs: 426g
    Fat: 143g

    Weight: 93.9kg
    Workout: Chest & Delts (no rear delts)
    • Machine Seated Shoulder Press: 15x50kg, 12x70kg, 10x80kg, 8x90kg, 8x90kg, 12x70kg
    • BB Flat Bench Press: 10x20kg, 6x40kg, 3x60kg, 12x70kg, 10x80kg, 10x80kg, 12x60kg
    • DB Seated Side Raise: 15x10kg, 12x12kg, 12x14kg, 12x14kg
    • Machine Incline Bench Press: 12x60kg, 12x80kg, 12x80kg, 10x80kg
    • Rope Front Raise: 15x6kg, 15x8kg, 15x8kg, 15x8kg
    • Machine Flat Bench Press: 15x70kg, 13x70kg, 12x70kg
    Back into it after 3 days off! Probably should of gone yesterday but had work a bit earlier in the arvo than normal and had a doctors appointment in the morning which actually had to be rescheduled because the doctor had a family emergency but oh well. Just didn’t really wanna be rushing a workout.

    Anyway not sure why but I decided to just hit Chest and front/side Delts today. Pretty much a Push day minus the triceps. Just feel like the full upper days are a bit much and lacking in volume because I only end up doing 1 movement per body part a workout and if I only get 2 in that’s only 2 per week. So rather focus on 2 body parts and try do 3-4 a workout. Wasn’t a huge fan of doing Chest and Delts together though, sort of made each other’s lifts weaker which is sort of why I’m not a fan of Push/Pull. I want to do a separate arm day though but I could of done Chest/back then Delts.

    Was going to start with flat bench but both were being used so started with machine seated shoulder press and after what happened a few weeks a go I didn’t really want to go heavy so ended up doing a normal pyramid up to 90kg for a couple sets of 8. All of the sets felt really good actually and smashed my shoulders. Flat bench was a bit disappointing but I put that down to my smashed shoulders haha. Was hoping to do the same pyramid but with 70/80/90/90 but 80kg felt heavy and just didn’t wanna Push it too much.

    Side raises felt really good today, haven’t been feeling that great lately but really focused today and felt great. Machine Incline was meh, didn’t get the feel in my upper chest I usually get. Rope front raises felt good, really burnt. Wanted to do Chest flies next but was being used, so was the machine flat bench at the time so did a set of 15x40kg on the decline bench then saw it was free and switched to it. Bit disappointed in the Strength on these thoughts I would smash sets of 15 with 70kg but triceps/chest/shoulders were fried!

    So my missus got a new scale on the weekend. The one I was using was really shit, I would step on it 5 times and it would give me 5 different readings. Dunno how it can be so bad when it cost like $60 and the one we have now is a $20 Kmart one that seems to work better. And seems I’m a bit heavier than I thought, those old scales always put me at around 92-92.5kg. But I did just have 3 days off the gym and didn’t eat the best so I’ll see what it says after 2-3 days of training haha.

    Plan is to do legs tomorrow, back/rear Delts Thursday and an Arm day Friday because I will have fuck all time and will be a quick smash. Also got Saturday off going to dinner in the late arvo but might try get another leg day in, we will see.
     
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  8. Tom

    Tom Well-Known Member

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    Change of plans, got asked to do a 12 hour shift today so obviously no workout. Gonna do a back/traps/rear delts workout tomorrow, arms friday then legs Saturday. Got some new Nike Romaleos 3 today which my missus got me for working so hard, so pretty keen to test them out!
     
  9. Tom

    Tom Well-Known Member

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    15-8-19

    Macros (before Mcadonalds dinner)

    Calories: 3233
    Protein: 195g
    Carbs: 359g
    Fat: 105g

    Weight: 92.6kg
    Workout: Back & Rear Delts
    • Machine Seated One Arm Row: 12x31kg, 10x36kg, 8x41kg, 6x46kg, 6x51kg, 6x56kg, 12x41kg
    • Underhand Lat Pulldown: 10x39kg, 8x52kg, 8x66kg, 8x73kg, 8x79kg
    • BB Bent Row: 12x40kg, 10x60kg, 10x60kg, 10x60kg, 10x60kg
    • Cable One Arm Rear Delt Fly: 12x6kg, 10x8kg, 10x8kg, 10x8kg, 10x8kg
    • Machine Lat Pulldown: 12x50kg 12x50kg, 12x50kg
    Bit of an average workout to be honest, been staying up too late after work this week and having under 8 hours sleep which isn’t ideal. Nothing really felt that great, just no mind muscle connection feeling but oh well. Bit of an off week in general.
     
  10. Tom

    Tom Well-Known Member

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    16-8-19

    Macros

    Calories: 2988
    Protein: 187g
    Carbs: 294g
    Fat: 109g

    Weight: 93.0kg
    Workout: Arms
    • Curl Bar Bicep Curl: 15x20kg, 12x25kg, 8x30kg, 8x35kg 6x40kg, 6x40kg, 6x40kg, 12x25kg (EZ Bar), 12x35kg (EZ Bar)
    • Cable Straight Bar Tricep Extension: 12x24kg, 10x28kg, 8x33kg, 6x40kg, 6x40kg, 6x40kg, 15x28kg
    • DB Hammer Curl: 12x14kg, 10x18kg, 18x18kg, 18x18kg
    • EZ Bar Close Grip Seated French Press: 15x25kg, 12x30kg, 12x35kg, 12x35kg, 12x35kg
    Really quick Arms day today, had fuck all time but mainly my own fault. Stayed up late again last night, did some chores around the house this morning and sat on the computer a bit too long before actually going to the gym as usual. That workout was about 45 mins all up. Felt better than yesterday’s workout though, had a pretty solid pump.

    Probably wont be my final macros for the day, haven’t added anything I’ll eat when I get home from work.

    Day off tomorrow so going to hit some squats! Got dinner in the night too so probably eat and drink a little so keen for a good workout beforehand. Got my new Romaleos to break in as well.
     
  11. Tom

    Tom Well-Known Member

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    17-8-19

    Weight: 93.6kg
    Workout: Legs
    • BB Squat: 10x20kg, 6x60kg, 5x80kg, 3x100kg, 2x120kg, 1x130kg, 6x140kg, 6x140kg, 4x140kg, 4x140kg
    • Seated Leg Curl: 10x32kg, 10x41kg, 10x50kg, 10x50kg, 10x50kg
    • Seated Leg Extension: 10x50kg, 10x63kg, 10x63kg, 10x63kg
    • Standing Calf Raise: 12x40kg, 12x60kg, 12x80kg, 10x80kg, 10x80kg
    • DB Romanian Deadlift: 12x24kg, 12x24kg, 12x24kg, 12x24kg
    —————————————————

    19-8-19

    Weight: 94.0kg
    Workout: Chest, Back & Delts
    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 1x80kg, 6x90kg, 6x90kg, 10x80kg, 12x70kg
    • Machine Seated One Arm Row: 10x31kg, 8x41kg, 8x51kg, 8x51kg, 8x51kg, 8x51kg
    • Machine Seated Shoulder Press: 12x40kg, 10x60kg, 10x80kg, 10x80kg, 10x80kg, 10x80kg, 10x80kg
    • Machine Seated Chest Fly: 12x52kg, 12x52kg, 12x52kg, 12x52kg, 12x52kg
    • Machine Lat Pulldown: 12x50kg, 12x50kg, 12x50kg, 12x50kg, 12x50kg
    • Cable One Arm Standing Rear Delt Fly: 12x6kg, 12x8kg, 12x8kg, 12x8kg, 12x8kg
    —————————————————

    20-8-19

    Macros

    Calories
    : 3813
    Protein: 230g
    Carbs: 470g
    Fat: 114g

    Weight: 94.5kg
    Workout: Quads & Triceps
    • Leg Press: 12x120kg, 12x160kg, 10x200kg, 12x240kg, 10x260kg, 10x260kg, 10x260kg, 15x200kg, 15x200kg
    • Cable Straight Bar Tricep Extension: 12x24kg, 10x28kg, 10x33kg, 10x37.5kg, 10x37.5kg, 10x37.5kg, 12x30kg, 12x30kg
    • Seated Leg Extension: 12x50kg, 12x59kg, 12x59kg, 12x59kg, 12x59kg
    • EZ Bar Close Grip Seated French Press: 15x20kg, 15x30kg, 15x30kg, 15x30kg, 15x30kg, 15x30kg
    • Machine Hack Squat: 15x50kg, 12x50kg, 12x50kg
    Been a bit slack with the updates this week sorry. Basically did a leg workout in Saturday, squats didn’t feel that great but rep wise it wasn’t too bad. Happy I got a couple sets of 6 with 140kg. Didn’t drop it down or anything my legs were already pretty fried. Then just did some higher rep accessory work which was good.

    Yesterday went in planning on doing Chest/back then changed my mind to a full upper day then changed my mind again and decided to skip Arms because my left forearm still wasn’t feeling right. Figured skipping arm stuff would be a good idea. Workout was good though, had a solid pump.

    Today was the same deal. Planned on doing legs then realised Arms was next on the list since I did legs on Saturday. But got to the gym and the DB/BB area was packed so just ended up on the leg press haha. Decided to do a higher rep workout and the leg Press sets really burnt. After that for some reason I decided to just do do Quads and triceps haha. No idea why, I’ve never done that sort of workout before but think that was sort of why. I figured why do I have to do a full leg day, legs try something different! Tricep extensions were alright, was hoping to get 12 on the first set of 37.5kg then upping it to 40kg for 10s but wasn’t to be, it still felt really good though.

    Leg Press was tough but felt good, not really much to say. French Press gave me a huge pump, 5x15 will do that though I guess! Finished with hack squat and fuck me these 3 sets destroyed my Quads haha. I should of done 40kg like I was thinking but 50kg was already on the machine so I was like fuck it. Guess that’s a good thing though. Only managed one set of 15 but that last set of 12 really burnt. Was walking down the stairs at the gym and felt my legs giving in.

    So yeah bit of a random week but hey I’m just doing what makes me happy in the moment and not focusing too much on the heavy shit right now. Chasing that pump but still making progress no matter what. My weight is going up again (might be the new scales haha) but still feeling good. Definitely noticing a bit more fat but feel like I’m in a better position than I was last time I was at this weight. My heaviest was 96kg, not sure if I will get that heavy again but we will see. I just wanna feel healthier this time!

    Starting earlier than planned tomorrow, forearm isn’t feeling that great after today’s workout and also might be from lifting shit at work. Was planning on doing hams/biceps but might just do some cardio or something and get back into it Thursday. Will see how I feel in the morning.
     
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  12. Tom

    Tom Well-Known Member

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    No workout yesterday or today. Yesterday woke up and my forearm felt pretty shit, I also had work earlier than expected so had fuck all time. I really should of done like a walk or something at least but honestly just sat on the computer for 3-4 hours before going to work haha. Bit slack I know.

    Today I’m doing a 12 hour shift so definitely no workout.

    Might need to give this forearm a rest anyway, seems like it’s not getting better. Work doesn’t help either but I’m trying to use my right arm for everything when I can remember but obviously have to use my left arm as well.

    Might go in tomorrow and do some hamstrings and maybe some cardio and abs or something then give the forearm a rest until Monday.
     
  13. millermark22

    millermark22 New Member

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