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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    Sorry for the inactivity!

    So basically had like 3 weeks off upper body workouts completely, doing legs anywhere from 1-3 times a week but pretty much the same workout every time (leg press, leg curls, leg extensions, hack squat, calf raises). Got a bit boring thats for sure. The elbow pain isn't going away, after talking to some guys at work who either have the same problem or have had it in the past I've decided it's something that isn't just going to go away after a few weeks.

    On Thursday 17/10 I did my first upper body workout in like 4 weeks, elbow felt fine maybe a felt it a little when benching. After the workout it was a bit sore, but it might of been the fact I was at work as well and wasn't wearing my strap. The next day though it felt fine, actually better than normal. It's like the workouts are actually helping it. The only time I really feel pain now is when first waking up and at work if I forget to wear my strap. Did a lower day that Friday as well. Last week I only got 1 workout in due to work which was an upper day. This day I started with heavy-ish BB incline and noticed some pain when going all the way down to my chest so might give them a rest for now.

    Definitely lost some strength for sure and I've gone down to around 91-92kg. This week got off to a shit start but I'll be able to get in 4 workouts before going away for the weekend down the coast. I actually really felt like squatting today but wasn't sure how long I would be able to actually stay at the gym because of a delivery to my place. The workout basically lasted about 20-25 mins before I had to leave which really sucks. All I got in was leg extensions and leg curls but not even all the sets of leg curls. When I got the call from my girlfriend I basically had to do 3 quick sets of leg curls with no rest just to feel like I had done something haha.

    So yeah sucks about today but my plan is to do maybe chest/back tomorrow, delts/arms wednesday and another leg day Thursday to make up for today in which I will probably squat.
     
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  3. Tom

    Tom Well-Known Member

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    11-10-19

    Weight: 91.8kg
    Workout: Chest & Back
    • BB Flat Bench Press: 12x20kg, 10x40kg, 8x60kg, 6x70kg, 8x80kg, 8x80kg, 8x80kg, 8x80kg, 10x60kg, 10x60kg
    • Underhand Lat Pulldown: 12x30kg, 10x40kg, 8x50kg, 8x60kg, 8x65kg, 8x65kg, 8x65kg, 12x40kg, 12x40kg
    • Machine Flat Bench Press: 12x30kg, 10x40kg, 10x60kg, 8x60kg, 10x40kg, 10x40kg, 10x40kg
    • Machine Seated One Arm Low Row: 12x15kg, 12x20kg, 12x25kg, 10x30kg, 10x30kg, 10x30kg
    • DB Incline Bench Press: 10x22.5kg, 10x25kg, 10x27.5kg, 10x22.5kg
    • Machine One Arm High Row: 12x15kg, 12x20kg, 12x20kg, 12x20kg, 12x20kg
    So I finally did it, I finally went and tried a new gym that I've been wanting to try for a long time. Well it's not actually a new gym, it's been there a long time and is really old school with old school equipment haha. But fuck they have a lot of different machines in such a small place. So much more selection than my current gym, so I signed up straight away and gonna fuck Fitness First off haha. I've been wanting to change for a long time, I feel like it'll feel like a fresh start now that I've settled into my new job and am starting to get over the injury.

    But fuck was I weak! I don't know if the weights were heavier there or what but 80kg on flat bench felt pretty heavy haha. 4x8 isn't too bad though but I was doing that for 90-95kg not long ago. They have hammer strength machines too which I love, my gym used to have them but changed to a different brand a while a go and they just don't feel the same. The low row machine was my favourite for the day, really hit those lower lats. The handle is on a bit of an angle so you're sort of pulling away from your body so it was a bit awkward at first but once I got the hang of it man it felt good. The high row though was the opposite, didn't really like it but maybe I just need to mess around with the seat height.

    Going back there tomorrow to hit some delts/arms then legs on Thursday. They've got a seated BB shoulder press setup which I'm pretty keen to try out. Keen!
     
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  4. Jade

    Jade Member

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    I was in Sydney CBD for work last week and tried to use a fitness first.... Hated it. Far too many people in there to have a meaningful workout and what really blew my mind was the shenanigans that take place in the showers! Pretty sure a few blokes where getting a bit handsy in there... So don't think I'll use a fitness first again.
    The range of equipment looked impressive but the number of people in there was just crazy.
     
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  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Mate you sound like a kid in a candy store...ha ha...I love hammer strength, the new gym sounds like a winner.

    @Jade are you serious about what was going on at ff or mucking around, if you're serious that's pretty sad, i'd be outta there asap.
     
  6. Jade

    Jade Member

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    Not kidding at all mate... Bond street Fitness First. I mentioned it to the lady on front desk When I returned my casual access card. She gave me a weird look and I left...
     
  7. blindbodybuilder

    blindbodybuilder Well-Known Member

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    A funny look that probably meant, what, you're not keen to join in...don't be going back there man.
     
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  8. Tom

    Tom Well-Known Member

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    Hey boiz I apologise for the lack of activity. Got into a bit of a rut and only managing to get to the gym like twice a week for a couple weeks which annoyed me and at the same time was trying to get used to the new gym which sounds silly but yeah.

    Back into it now and feeling really good, got 5 workouts in last week Monday-Friday and this week I will get another 5 in Monday-Thursday and Saturday.

    Also decided to do a bit of a cut, eating a bit lower calories and already starting to tighten up and just generally feel better. Ive also started doing a little cardio after each workout, not much but it’s a start. On Monday I only managed 10 mins after a leg day but it was intervals on the bike, then did 15 mins yesterday. Doesn’t sound like much but it’s pretty hard because it’s like going up hills etc and sucks!

    Today I didn’t do any but I did 5x10 leg raises on the captains chair after a Pull workout. I definitely want to start doing cardio and abs consistently not just during this cut but even when I’m bulking because I just want to feel healthy.

    I’ll either post up the workouts I’ve done this week or just start logging again next week!
     
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  9. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Was wondering where you were mate.

    Talking cardio, I've started training bjj, heaps of fun and some serious cardio, i'm finding I have to up my calories and it's still getting me leaner.
     
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  10. Tom

    Tom Well-Known Member

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    Haha yeah man like I said had a couple busy weeks of work and not gonna lie lost a bit of motivation as well but think that was just the transition to the new gym, sounds silly I know but I’m a creature of habit and going to a new gym with new people etc is really weird.

    Like I said managed another 5 workouts this week and did cardio after 3 of them I think, maybe 4 actually. Think I did intervals 3 times and then the other time I just kept it at 3-4 hardness the whole time.

    Thursday I went in and squatted, I’ve squatted twice at this new gym since this workout and first time I did 3x3x140kg, next week I managed a couple sets of 5 with 140kg. Went into this workout thinking of backing it off a bit and maybe do sets of 120-130kg and focus on form. This didn’t happen and I ended up doing heavy single pause rep sets instead haha, and managed a really solid top rep of 160kg! I think my previous max for a 2-3 second pause rep was 155kg so I was kinda surprised. And this was after eating lower calories for 1-2 weeks. So yeah just thought I’d share that, starting to get my squat love back for sure!

    They’ve got a hack squat that feels a lot better than the one at my old gym so keen to blast that. They also have a single standing hamstring curl machine which I’ve always wanted to try, used it twice and feels really good. Their seated leg curl machine doesn’t feel that great so these might be my new go-to.

    Bench has been feeling pretty good, I did 3x100kg last week and it felt pretty average. I think what threw me off was I wasn’t far back on the bench and getting the weight off was a bit hard. My old gym the benches have these sort of lift off assist things where you can pull the weight forward and when you take it off they go back. These benches are a bit more old school and don’t have these. I did bench again yesterday and laid a bit further back and managed a better set of 5 so I’m happy.

    Only thing that really hasn’t been feeling that great is OHP. I’ve done it a couple times and for some reason I’ve only been able to max out at 50kg for sets of 6-8. So instead I’ve been focusing on the uni-lateral hammer strength shoulder press machine which feels really good.

    My left elbow is still giving me a bit of issues but it seems the pain is in a bit of a different area now. It’s actually further up my arm sort of just below my tricep, whereas before it was more the top of my forearm. I noticed the pain got bad after doing heavy EZ bar curls though so I think anything heavy for biceps might not be the go for now. I’m thinking about looking into some sort of compression for it for days it’s not feeling too good.
     
  11. Tom

    Tom Well-Known Member

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    25-11-19

    Weight: ???
    Workout: Upper
    • Hammer Strength Seated One Arm Shoulder Press: 20x10kg, 15x20kg, 12x30kg, 10x40kg, 10x40kg, 12x30kg, 20x20kg
    • Hammer Strength Seated One Arm Low Row: 15x20kg, 12x30kg, 10x40kg, 10x40kg, 12x30kg, 12x30kg
    • BB Incline Bench Press: 12x40kg, 12x60kg, 10x60kg, 10x60kg
    • EZ Bar Close Grip Seated French Press: 15x20kg, 15x20kg, 15x20kg
    • BB Preacher Curl: 15x12.5kg, 15x12.5kg, 15x12.5kg (superset with below)
    • Machine Seated Tricep Extension: 15x20kg, 15x20kg, 15x20kg (superset with above)
    • Cable One Arm Bent Over Rear Delt Fly: 15x5kg, 15x5kg, 15x5kg (superset with below)
    • Cable Seated Close Grip Neutral Row: 15x40kg, 15x40kg, 15x40kg (superset with above)
    • Machine Seated Chest Fly: 15x30kg, 15x30kg, 15x30kg (superset with below)
    • Machine Ab Crunch: 15x20kg, 15x20kg, 15x20kg (superset with below)
    So today was meant to be a lower workout since I did upper body on Saturday. But did a 14 hour shift yesterday and was still feeling a bit loopy this morning haha. Also doing lower tomorrow on my day off then again on Friday after work works better anyway so that’s why I decided to change the plan.

    Honestly this workout started a bit lacklustre, didn’t have a ton of energy but something just hit me, probably the fact I had the whole gym to myself about halfway through haha. I was only going to do one exercise per body part then some cardio but fuck I just wanted to keep going and since no one was in the gym I thought it was the best time to try out some new machines without having anyone watching me trying to figure them out haha.

    Basically just went from machine to machine doing shit no idea what I was going to do next. 3 random as supersets but worked up a good sweat before leaving.

    Had a really good week diet wise last week, had a cheat meal on Saturday after my workout. Went to a new burger place and wasn’t pretty good, probably go back again to try some different burgers. Had Chinese after my 14 hour shift yesterday but honestly not even that worried I reckon I burnt a shit load of calories just from working haha. But I did also have 2 homemade Crunchie cupcakes my missus made for her friends kids birthday. Had some more Chinese today post workout, so many leftovers.. Still got another serve to eat tomorrow as well haha.

    Legs tomorrow! Probably won’t squat, keen to give the hack squat a good go.
     
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