Eat more, Sleep more, Lift more

Discussion in 'Member Journals & Pictures' started by Tom, Feb 2, 2012.

  1. Tommy74

    Tommy74 New Member

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    Still in utter amazement that you would feel the need to train ur bi's the day after back lol....what are they teaching u kids on the net now?
     
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  3. Tom

    Tom Well-Known Member

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    You realised you quoted a post from 2012, right?

    Not sure if you are just a really bad troll or were dropped on the head as a child. I saw in another post you said you are currently 45 years old. Act like it, I’m 29 and know better than you.

    Good luck champ!
     
  4. Tom

    Tom Well-Known Member

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    Ok I suck I know. Long story short did a leg workout last Wednesday and something I forgot to mention was I sort of fucked my right shoulder on the chest/bi workout the day before. I think it was the heavy inclines I’m guessing. Think it was my rotator cuff. Was pretty sore Thursday/Friday so really didn’t wanna risk doing more damage so just took those days off completely and then went to Hunter Valley on Saturday for the night so basically haven’t trained since last Wednesday.

    The leg workout I did on Wednesday was very basic and short. All I did was some heavy leg extensions/leg curls for 4x6 plus 2 drop sets of 10. Then some 12 rep leg Press with 240kg. Very basic but didn’t wanna risk my shoulder doing any free weight stuff at all.

    Back into it today though, feeling good after a few days off!
     
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  5. Tom

    Tom Well-Known Member

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    16-9-19

    Weight: 95.0kg
    Workout: Delts, Chest & Back
    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg, 8x60kg, 8x60kg, 10x50kg, 8x50kg
    • Machine Lat Pulldown: 12x32kg, 10x41kg, 8x50kg, 8x59kg, 8x63kg, 8x63kg, 8x63kg, 12x50kg, 12x50kg
    • BB Flat Bench Press: 10x20kg, 6x50kg, 3x60kg, 1x70kg, 8x80kg, 8x80kg, 8x80kg
    • Cable One Arm Rear Delt Fly: 12x6kg, 12x8kg, 10x10kg, 10x8kg, 10x8kg
    • Machine Seated One Arm Row: 10x31kg, 10x41kg, 10x41kg, 10x41kg
    • Machine Incline Bench Press: 10x70kg, 10x90kg, 10x90kg, 10x90kg
    Good workout, solid pump. Didn’t do any arm work even though my left elbow wasn’t feeling too bad but wanted to be safe. Think it must be tennis elbow. Legs today but giving squats a miss again but probably do them Friday after work.

    Anyway overall a good workout, haven’t done BB OHP in a while but felt pretty solid. Little disappointed in BB flat bench, was thinking I’d do sets of 90kg for sets of 8 but might of just been fatigue from the OHP especially.
     
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  6. Tom

    Tom Well-Known Member

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    17-9-19

    Weight: 94.3kg
    Workout: Legs
    • Leg Press: 12x120kg, 10x160kg, 8x200kg, 8x240kg, 8x280kg, 8x300kg, 8x300kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 8x100kg, 8x100kg, 8x100kg
    • Seated Leg Extension: 12x45kg, 10x59kg, 8x72kg, 8x77kg, 8x81kg, 12x63kg, 12x63kg
    • Seated Leg Curl: 12x36kg, 10x45kg, 8x54kg, 8x54kg, 8x54kg, 12x41kg, 12x41kg
     
  7. Tom

    Tom Well-Known Member

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    20-9-19

    Weight: 93.6kg
    Workout: Upper
    • BB Bicep Curl: 12x15kg, 10x25kg, 6x35kg, 6x40kg, 6x45kg, 6x40kg, 8x35kg
    • Cable Straight Bar Tricep Extension: 12x26kg, 8x33kg, 6x40kg, 6x42kg, 6x44kg, 6x42kg, 10x40kg
    • DB Seated Side Raise: 12x12kg, 12x14kg, 12x14kg, 12x14kg, 12x14kg
    • BB Incline Bench Press: 12x40kg, 12x60kg, 12x60kg, 12x60kg
    • Underhand Lat Pulldown: 12x39kg, 12x52kg, 12x52kg, 12x52kg
    • Machine Seated Tricep Dip: 12x72kg, 12x81kg, 12x81kg, 12x81kg
    • DB Hammer Curl: 15x16kg, 15x16kg, 15x16kg, 12x16kg
    • Rope Front Raise: 15x6kg, 15x6kg, 15x6kg
    • Machine Seated Chest Fly: 15x52kg, 15x52kg, 15x52kg
    • Machine Seated One Arm Row (supinated): 15x31kg, 15x31kg, 15x31kg
    Another pretty basic leg workout on Tuesday but was still a good one. My plan was to do another leg day on Friday but that didn’t eventuate. Got asked to work back on Wednesday which meant no workout, 12 hour shift already planned for Thursday so no workout. Did a full Upper day yesterday after working 6-2 then back for 14.5 hours today and 12.5 tomorrow.

    Upper workout yesterday was a good one and felt really good. Got a new pre workout, guy at shop reckons it’s the best one he’s had. I was expecting it to knock me for 6 but it didn’t but in a good way, was just a nice clean energy and focus and pump. Workout was almost 2 hours but felt like I could of gone for another 2.

    Starting to eat a lot cleaner now, or trying to at least. Weight dropped a little but won’t look into it too much atm just gotta try and be consistent. I ended up having a pizza after this workout though, but before it I had only had about 1800 calories so wasn’t really a blow out. Going to try and keep the takeaway to once a week.

    Also won’t be training on Monday because my girlfriend has booked me in for a massage thing in the morning and I don’t really wanna do that and then go to the gym and destroy myself haha, I think I will be feeling too relaxed. Anyway so plan is to get back into it on Tuesday which is actually my birthday but in the past I have always done a heavy squat workout on my birthday so can’t really break tradition!
     
  8. Tom

    Tom Well-Known Member

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    24-9-19

    Weight: ???
    Workout: Legs
    • BB Squat: 10x20kg, 6x60kg, 3x100kg, 2x120kg, 1x130kg, 5x140kg, 5x140kg, 5x140kg, 2x140kg (pause reps), 2x140kg (pause reps), 2x140kg (pause reps), 8x120kg, 6x120kg
    Birthday Squat session! I wasn’t even going to do legs I had pretty much convinced myself to do a birthday upper body pump day instead but once I had my pre workout I just couldn’t break tradition haha. Only thing I did was squats but it was like a good hour of squatting at least. Was fucked after them so figured I’ll just do another leg day probably on Friday for all the other stuff.

    I’m happy with what I did but I think the Squat love has left me for now. Think I need to mix it up and try something new because I used to love squatting heavy but now I don’t even look forward to it because of the pain afterwards haha. Not to mention they really annoyed my elbow that I’ve been having problems with. I think for now I’m gonna switch up the focus, maybe try some conventional deadlifts and maybe some front squats! Can’t keep doing something I’m not enjoying just for the sake of it.
     
  9. Tom

    Tom Well-Known Member

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    25-9-19

    Weight: 93.6kg
    Workout: Chest & Back
    • BB Flat Bench Press: 10x20kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 5x100kg, 5x100kg, 5x100kg, 7x90kg, 6x90kg
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 1x79kg, 6x86kg, 6x86kg, 6x86kg
    • Machine Incline Bench Press: 10x70kg, 8x90kg, 8x110kg, 8x110kg, 8x110kg, 8x110kg
    • Machine Seated One Arm Row (neutral): 10x36kg, 8x46kg, 8x46kg, 8x46kg
    • Machine Flat Bench Press (neutral): 15x50kg, 12x90kg, 10x90kg, 10x90kg
    • Machine Lat Pulldown: 12x41kg, 12x54kg, 12x54kg, 10x54kg
    Was gonna do a full upper day with no arms and do a separate arm day but decided during underhand Pulldown to just do Chest/back. Haven’t done it in a while but really enjoyed it, was always one of my fav splits because the pump is usually good ha.

    Flat bench felt pretty heavy and sets didn’t feel that great to be honest. Might be time for a switch up like squats and might focus on some heavy DB flat and see how that goes. Underhand Pulldowns felt pretty good but 86kg sets were a little step back considering I did 88.3kg sets last time I did them for 6 rep sets. Machine Incline felt peetty good. Went a bit conservative on one arm rows because of my elbow/arm.

    Definitely haven’t been sticking to a cleaner diet like I said I wanted to but gonna try my best to change that. Still hovering around 93-94kg so not too bad.
     
  10. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Happy birthday for the other day man!

    So I've got to ask, what's the new pre called?

    I just finished my tub of bring the chaos recently and have been thinking about what to go for next.
     
  11. Tom

    Tom Well-Known Member

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    Thanks man appreciate it, 1 more year til the big 30!

    It’s called Broken Arrow by REPP Sports. Honestly I didn’t even give it a second look at the shop but he said it was the best he’s had and he’s had some good shit there.

    It’s definitely up there for me, it’s nothing over the top crazy just a good clean energy that lasts for ages. And it’s probably the best tasting pre workout I’ve had, I remember the first sip I literally said “wow” out loud haha. Pretty sure the flavour I have is Lime Ice.
     
  12. Tom

    Tom Well-Known Member

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    27-9-19

    Weight: 93.6kg
    Workout: Delts & Arms
    • Machine Seated Shoulder Press: 15x30kg, 12x50kg, 10x70kg, 10x90kg, 8x90kg, 8x90kg, 12x70kg, 10x70kg
    • DB Hammer Curl: 12x16kg, 10x18kg, 8x20kg, 8x20kg, 8x20kg
    • EZ Bar Close Grip Seated French Press: 12x25kg, 10x30kg, 10x35kg, 10x35kg, 10x35kg
    • DB Seated Side Raise: 12x10kg, 12x12kg, 12x12kg, 12x12kg, 12x12kg
    • Cable Straight Bar Bicep Curl: 12x15kg, 12x21.5kg, 10x21.5kg, 10x21.5kg, 12x17kg
    • Cable One Arm Tricep Extension: 12x6kg, 12x8kg, 12x8kg, 12x6kg
    • Cable One Arm Rear Delt Fly: 12x6kg, 12x6kg, 12x6kg, 12x6kg
    • Rope Hammer Curl: 15x15kg, 15x15kg, 15x15kg
    • Machine Seated Tricep Dip: 15x68kg, 15x68kg, 15x68kg
    —————————————————

    30-9-19

    Weight: ???
    Workout: Legs
    • Machine Seated Leg Extension: 15x41kg, 12x54kg, 10x68kg, 8x81kg, 8x81kg, 8x81kg, 12x63kg, 12x63kg, 15x45kg, 15x45kg
    • Machine Seated Leg Curl: 15x23kg, 12x32kg, 10x41kg, 8x50kg, 8x50kg, 8x50kg, 15x36kg, 15x36kg
    • BB Romanian Deadlift (paused): 12x15kg, 12x45kg, 12x45kg, 12x45kg
    • Machine Standing Calf Raise: 12x40kg, 12x60kg, 12x60kg, 12x60kg
    • Leg Press: 12x160kg, 15x200kg, 15x200kg, 12x200kg, 12x200kg
    Got slack again with the updates!

    Did a big delts/arms day last Friday, was going to do a leg workout on Saturday as well but missus uncle was down from QLD and staying at our place so we did a few things during the day then I had to go to work. So basically all I did for legs last week was that squat workout on my birthday haha. Made up for it today though, could barely walk after that workout. Also felt very feint/sick afterwards but probably because all I had to eat was a banana because I just wasn't very hungry in the morning.

    So this left elbow/forearm pain has become a bit of an issue, it just isn't going away and I was in a fair bit of pain after the delts/arms workout. Today is really the first day it's sort of starting to feel better but definitely not 100%. I booked into see an Osteo tomorrow because someone suggested I go see one instead of a Physio. I'm guessing he's going to tell me not to be doing any kind of lifting, and probably take time off work which isn't even an option. Oh well see how it goes tomorrow!
     
  13. blindbodybuilder

    blindbodybuilder Well-Known Member

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    If you get told not to do any kind of lifting go get a second opinion!
     
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  14. Tom

    Tom Well-Known Member

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    Well just got back and he told me to give the gym a rest for 4 weeks. I asked if I can still do legs but only use machines and no free weights which he said is fine. He was a pretty nice guy and I sort of believed what he was saying, I'm always very skeptical when it comes to physios and stuff. They massaged the area and then did some Radiowave Shock Therapy which I was thinking would just be another gimmicky thing to just is meant to fix everything but it was actually quite painful and felt like it was helping.

    Went to the chemist after and got a tennis elbow support brace thing for work, gonna try and hide it as best as I can as I've only been working there for about 7 months and don't want them to think I'm starting to fall apart already haha.

    So yeah I'm going to take give the upper body stuff a rest for now, I'll probably go back to him a couple more times. Maybe I won't need 4 weeks but we will see.
     
  15. blindbodybuilder

    blindbodybuilder Well-Known Member

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    That sucks man, but at least you can do legs, just get those legs even stronger.


    You could also do ghr and or back extensions and core work, might end up really increasing your squat.

    You've got to be sensible and think long term, no point just pushing through the pain and risking stuffing yourself up seriously.
     
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  16. Tom

    Tom Well-Known Member

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    Yeah man I honestly should do all that stuff but I’m a weirdo and am too nervous to do shit I either haven’t done before or haven’t done it in a while because I don’t want to look stupid. So silly I know.

    Need to kick those silly thoughts!
     
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  17. Tom

    Tom Well-Known Member

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    3-10-19

    Weight: ???
    Workout: Legs
    • Machine Hack Squat: 12x40kg, 10x60kg, 8x80kg, 6x100kg, 6x120kg, 6x120kg, 8x100kg, 8x100kg, 10x80kg, 10x80kg
    • Leg Press (high & wide stance): 12x120kg, 10x160kg, 8x200kg, 8x240kg, 8x280kg, 8x240kg
    • Machine Seated Leg Curl: 12x32kg, 12x45kg, 12x50kg, 12x54kg, 12x50kg, 12x45kg
    • Machine Seated Leg Curl: 12x59kg, 10x72kg, 10x72kg, 8x32kg (single leg), 10x27kg (single leg)
    Another leg day done. My elbow/arm was feeling pretty shit yesterday at work, noticed an aching pain stemming from my shoulder down my arm. Told the osteo about this when I went back yesterday and they did a bit of massaging and more radiowave therapy stuff. As I'm writing this now it honestly feels a lot better, pretty tendor from the therapy itself but other than that it's actually feeling a lot better. Got a tennis elbow compression thing to wear at work, just have to remember to put the bloody thing on haha.

    Anyway was a pretty solid workout, went heavy on the hack squat which felt pretty good - still getting the hang of it though. Honestly was expecting the 120kg to feel pretty shit because the 100kg set felt heavier than I expected but gave it a go anyway and ended up feeling strong and managed to get 2 sets. Pretty keen to try and progress on these and get a bit heavier, definitely felt it more in my quads without all the other pains and niggles that come with low bar squats lately haha.

    Leg press again but with a higher and wider stance to target more hamstrings which felt good, definitely felt it more in my hams on the higher weight though. Leg curls surprised me, I was planning on doing 10 rep sets with 45kg but pushed 12 out and just kept upping the weight and then dropped it back down for a pyramid, felt good but was tough! Leg extensions were the opposite, was thinking 10 rep sets with 72kg and figured if leg curls felt so good maybe I can pump out sets of 12 instead but it just felt heavy and shit and even the 10 rep sets didn't feel that great and barely got the second set. So dropped it right down and tried some single leg, never done single before but it felt pretty good I think I went a bit too heavy though so gonna try going a bit lighter next time I try them.

    Macros for the day were around 2200 calories, 215P 250C 60F so obviously cutting back a bit and noticing it already. Weight was 91.9kg this morning down from a high of 94-95kg lately so that's good. Not doing a full on shred or anything just being a bit smarter and watching what I eat.
     
  18. Tom

    Tom Well-Known Member

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    Had the weekend off as planned and didn’t go today either due to public holiday so spent time with missus in the morning before work. My plan was to go tomorrow for my next leg workout but now I’ve been asked to work a long shift so won’t be happening. So will be back into it Wednesday!

    Elbow is feeling a lot better but still get some pain when doing stuff at work. Osteo said not to worry about this as it’s normal. Going back to see him Thursday for some more treatment, hoping all I need is this week and maybe next but will see. Don’t wanna jump the gun and end up back at square one again.
     
  19. Tom

    Tom Well-Known Member

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    10-10-19

    Weight: 92.4kg
    Workout: Legs
    • Seated Leg Extension: 15x36kg, 12x50kg, 10x63kg, 8x77kg, 8x81kg, 6x86kg, 6x90kg, 6x95kg, 10x77kg, 10x77kg
    • Seated Leg Curl: 15x27kg, 12x36kg, 10x45kg, 8x54kg, 6x59kg, 6x63kg, 10x50kg, 10x50kg
    • Standing Calf Raise: 12x50kg, 10x80kg, 10x80kg, 10x80kg
    • Leg Press: 12x160kg, 12x200kg, 12x240kg, 10x280kg, 15x200kg, 15x200kg
    One and only workout this week and honestly I wasn’t even going to do this one but went to osteo this morning and got a haircut and was just in a good mood. Had fuck all time because I had work at 2pm so it was all done in probably just over an hour. Really glad I did the workout, I’ve been getting smashed at work and just been feeling like shit so it sort of made me feel normal again if that makes sense.

    Elbow still not 100%. Went to osteo today and he basically did the same thing he did last time so I might just give it a miss next week and see how it goes. It’s annoying because it’ll start to feel like it’s almost better then I have one busy night at work and I get home and it’s sore again. Honestly I’m starting to think I might just have to deal with it and maybe just make adjustments to my workouts based on what affects it and hope that it just slowly goes away like all my other niggling injuries I’ve had.

    Haven’t been eating too bad this week, did have Maccas after a 13 hour shift the other night but probably burnt so manly calories that day it didn’t even matter haha. Weight has dropped a little and I’m hoping that’s fat and not muscle but more likely muscle since I haven’t done an upper body day in about 2 weeks now.
     
  20. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Your osteo gave you a haircut...is that what you're paying him for?
     
  21. Tom

    Tom Well-Known Member

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    Hahaha sorry mate should of proof read that. I went to the osteo THEN went and got a haircut haha.
     
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