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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  12. Tom

    Tom Well-Known Member

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    Just popping in to say I'm still training, just all over the place at the moment due to the business of work over the Xmas period. I wish the airport could close haha. Some weeks I'm only managing 2 workouts, some 3-5. It's just all over the place so most times when I go in I either do full upper or full lower, whatever I didn't do the last time.

    This week started yesterday and I knew I could get a workout in yesterday, today and tomorrow so went in planning on doing chest/back then legs today and delts/arms tomorrow. Ended up doing chest, back arms and abs yesterday just because I hadn't done any arm work in a while. Today will be legs and cardio then Saturday will probably be like delts, traps and maybe a little more arms and ab work.

    I'm still tracking my workouts I just haven't had the time to post them up on here. I'll get back into it once work dies down though! As for diet I've been eating good but not tracking at all. Basically just using common sense and using WPI when necessary. After doing this for almost 10 years I sort of know how much to eat and when I haven't had enough of certain things. I gave up on that cut I was doing, I want to get strong again so I've basically been just eating as much as I can but the scale is still sitting at around 92kg. I feel like I am getting stronger though so that's the main thing.
     
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  13. Tom

    Tom Well-Known Member

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    Aaaaaand see what I mean. 30 mins after that last reply I got a call from work to do 5-5 tomorrow and Sunday instead of my arvo shifts meaning no workout tomorrow.

    Currently at the gym doing a combined legs and delts workout haha!
     
  14. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Good to hear we haven't lost you mate, if it wasn't for you and me logging this place would almost be completely inactive.
    I can imagine how busy an airport would be over the xmass holidays.

    Looking forward to seeing your progress regarding strength, reckon you'll do a squat with 4 wheels?
     
  15. Tom

    Tom Well-Known Member

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    I’ve actually done 180kg squat already haha. It was a few years a go when I actually planned 1RM workouts to try and hit a new PR. My goal for a long time has been 2x body weight which I attempted a year or two ago and failed miserably haha. I was 96kg at the time and attempted a 192.5kg squat which didn’t go well haha.

    I’ve sort of taken a step back from BB squats lately and focusing more on the hack squat and leg press. Today I did 3 sets on the hack squat with 170kg managed 8 reps on the first set then 2 sets of 6. Still working on the form but feel like I can get heavier with them.

    That being said I did do some squats 2-3 weeks a go and was feeling really good and decided to do some heavy pause single reps and maxed out at 160kg with a 2-3 second pause at the bottom. I’m 92kg atm if I really focused I could probably get that 2x body weight squat haha. One day!
     
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  16. Tom

    Tom Well-Known Member

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    23-12-19

    Weight: ???
    Workout: Upper
    • BB Flat Bench Press (all pause rep sets): 10x20kg, 6x60kg, 3x70kg, 2x80kg, 1x90kg, 3x100kg, 3x100kg, 3x100kg, 8x80kg, 8x80kg
    • Wide Grip Neutral Lat Pulldown: 10x50kg, 8x70kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg
    • DB Seated Side Raise: 12x12kg, 10x16kg, 8x16kg, 8x16kg
    • DB Seated Hammer Curl: 12x12kg, 12x14kg, (alternating from here) 10x16kg, 10x16kg, 10x16kg
    • Rope Tricep Extension: 10x40kg, 10x50kg, 8x50kg (switched to one arm exetensions after this set)
    • Cable One Arm Tricep Extension: 15x5kg, 12x7.5kg, 12x7.5kg, 12x7.5kg
    • 15 mins cardio on bike @ 3-3.5 difficulty
    Almost a month since my last log post for a workout haha! I suck. Anyway there’s a 90% chance this will be the only workout for me this week. Obviously tomorrow is Christmas Eve so have plans with the missus family but I might try and get a quick leg workout in if I can, even if it’s just 2-3 exercises. Gym is open on Boxing Day so I could get a workout in then as well before work so maybe that is more likely. Then going down the coast for 27-28-29. Next week will probably be 2-3 workouts due to work, New Years etc.

    Anyway this workout was pretty good. Did some pause rep sets on flat bench and 100kg sets felt really solid. Last week I did 3x5x100kg tap and go so gonna try and go a bit heavier next time for some 3 rep tap and go with like 105kg maybe. My bench really should be better than what it is but hey we all have our weaknesses!

    Started doing the wide neutral grip lat pulldowns when I started going to this gym and they feel really good. I’m mixing it up between heavy these and heavy underhand pulldowns, did heavy underhand pulldowns last week so yeah. Both are feeling really good though. I’ve also started doing seated neutral grip rows which before 2-3 weeks ago I had never done them but every time I’ve done them I’ve gotten some sore lats the next few days so keen to keep going fm them and widen up this back.

    Side raises were good, the DBs in this gym are in lbs so I might just track the weight in lbs from now on so I don’t have to convert it all the time haha. Seated hammer curls were good, started doing them with both arms but felt like alternating was feeling better so switched to that for the 16kg sets. Rope Tricep extensions weren’t feeling that great so switched to one hand extensions after the second heavy set. I was feeling it but I dunno the form just didn’t feel great.

    Was going to do one more exercise per body part quickly like 3x12-15 each one but decided cardio was probably more important since I’ve been eating a bit shit lately haha. I’ve never done cardio while bulking so I’m hoping it keeps me feeling healthy!

    Havent weighed myself in a few days but was about 93kg last time I did. Will see what I am tomorrow, wouldn’t be surprised if I’m back down around 92kg though that’s what I’ve been hovering on for the past few months. Diet today has been good had sushi for lunch but just got a teriyaki Don buri bowl and a small tuna avocado roll.
     
  17. blindbodybuilder

    blindbodybuilder Well-Known Member

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    @Tom you going ok mate?
     

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