CK's Journal - The Road To Achieving a 1-Star Rating

End of day totals:

Calories: 3306.84
Protein: 258.6g
Carbs: 387.75g
Fat: 80.16g

On another note, my back is absolutely killing me. I'm pretty sure it's only doms, because although I can hardly move, it's a good kind of pain! Presumably from taking that week off. Also I am thinking about dropping Shrugs from my routine, because I didn't do them yesterday but my traps are still absolutely obliterated with doms today, so there is no question that they are getting a good workout from the rows and pulldowns etc alone.

jebus - Yep I had considered doing a test cycle as well, except I'm naturally a bit anxious about using needles. I'm not scared of needles or anything, I'd be more scared of not sterilising one properly and giving myself some sort of infection, or accidentally hitting a vein, stuff like that. Good luck with the push workout dude, definitely up the weights, I find the best way to go up in weight is to do just that: go up in weight. The first session you do it your reps will be down naturally, but IME within the next session or two you will be back hitting close to your target reps for that weight. Kinda like diving in at the deep end.

Legs & Shoulders

Note: Still under advice of physio to avoid specific quad and hammy work so this was another shoulder dominant session. I should however be back to squatting next week.

DB Shoulder Press - 22kg each - 10, 10 (+1), 8
Arnold Press - 18kg each - 8 (+1), 7 (+1), 6
Clean and Press - 40kg - 10, 10, 8
Calf Raise (Smith) - 70kg - 14, 14, 14

RC Work + Cardio

Good session all round, can't wait to get back to squatting though! PS. I absolutely love the clean and press.

good work mate, keep it up
 
Joe

Cheers man!

End of day totals:

Calories: 3402.24
Protein: 272.25g
Carbs: 411g
Fat: 74.36g

yeh i know what you meen about needles it would be a bit daunting at first, but if ive hit my target by march i may do hdrol/epi for some lean gains, if i havent ill do something stronger.

i had a good push session on monday did 70kg for 3x8 on Bench Press, think ill stick to it for next week then increase the weight again. im thinking 100kg 1RM should be possible. my BB Incline Press aint so good but if i had a spotter id be able to put it back easier.

how have you found the Arnold Press mate? when ever ive done any sort of DB press it hurts my left shoulder, so i just stick to BB press and lat raises.

jebus

how have you found the Arnold Press mate? when ever ive done any sort of DB press it hurts my left shoulder, so i just stick to BB press and lat raises.

This.
 
Lol, it's a good exercise and I enjoy it, but I'm considering dropping it from my routine because I think it tends to hurt my shoulders quite badly. My right shoulder in particular is a bit niggly right now. Regular DB Shoulder Press is fine, but its just the twisting motion in the Arnold Press I think that really doesn't agree with an already weakened rotator cuff, ya know?

Good man on the Push day, I'm doing my next on Friday. Gonna just see if I can bang out a nice easy 3x8 with 75kg and then move up weight next week, I would move up to 77.5kg on Fri but it prob would be better to easy back into it after that week off.

Great journal, just realised I'd never dropped a comment in before.

Aaarrrgghhh why are my shoulders so SH1T??! My right one has gotten considerably more painful now, but it's not the same as the left. It hurts when I raise it upwards, as when I do any movement that resembles the front raise exercise. I know its from doing cable front raises yesterday, so not gonna be doing those anymore. It also means I won't be able to do any Fascist salutes for a while, damn.....


Stevie74 - Hey man, cheers for popping by! Feel free to comment any time!

End of day totals:

Calories: 3176.43
Protein: 245.3g
Carbs: 330.6g
Fat: 95.87g

Too much fat, not enough carbs. Diet was sh1te today anyway, I had horrible cramps in my stomach half the day for some reason which really wasn't conducive to proper eating. So missed a meal or two during the day, tried to make up the cals with an extra whey shake with oats and some dextrose afterwards (couldn't get any more solid food into me!)

Also the pain in my right shoulder is still there, and I have decided to re-think my routine because of it. I reckon it's probably the volume of the shoulder workouts I've been doing the last two weeks that have caused the return of the pain rather than specific exercises. So I've decided to cut my shoulder workouts right down to the bare minimum, and do nothing except Shoulder Press. Seeing as I'm only doing one exercise for shoulders then, I am considering just doing it on push day rather than with legs, like a standard p/p/l. The main reason for this is that my shoulder seems to be sore both after Push day because of the heavy pressing movements, and after Shoulders/Legs day because of the shoulder work obviously. So if I did both of these on the same day it would give my rotator cuff an extra couple of days a week to rest before I train it again.

Your dieting is good buddy, i wish i had the dedication to really keep track of the macronutrients i was taking in :P

fcuk you dont have much luck with shoulders do u mind. mate that diet aint bad at all, mine currently consists of ~ 3850kcals, 225g protein, 400g carbs and 150g fat so its a very dirty bulk lol. ive gotta catch upto my mates though, one of them is over 16st ffs.
i did my pull workout yesturday before i went out to look pumped lol. had hell of night out, basically drank every spirit at least twice with diamond white and foster mixed in there aswell, i was literally obliterated lol. some guy started on me aswell so i hit him, went to hit him again and his mate knocked me clean out , but i was fine after a while even though my face and head is killing today lol.

shouldnt admit to drinking diamond white :P

my mental image of you now consists of a burberry cap, ecko tracksuit and reebok classics :P

End of day totals:

Calories: 3531
Protein: 278.85g
Carbs: 436.5
Fat: 74.41g

Sounds like a bloody good night jebus! As soon as I finish my thesis (in a week and a half) I'm going to go do something similar

keeprollin


shouldnt admit to drinking diamond white :P

my mental image of you now consists of a burberry cap, ecko tracksuit and reebok classics :P

 
DAMN RIGHT, nah im joking im more a skater dude, drunkn munky, and all the surfy stuff for me, baggy jeans are a must with a big white belt, toped off with a nice pair of converse . just checked the photos on facebook, hmmmm embarrasing would be a massive understatement lol.
 
CitizenKane i got another one on saturday night but after that i will have zero pennies, so no more for a while.

 

Push

Bench Press - 75kg - 8, 8, 8
Incline DB Press - 26kg each (+2kg) - 10, 7, 8
Skull Crushers - 30kg - 10, 8, 7
Cable Pushdowns - Setting 12 of 15 - 14, 13 (-1), 10 (-4)

30 Mins cardio + abs

Dropped the Decline DB today, which explains why I was able to move up to 26s for the Incline with relative ease. Also included Skull crushers, which obviously nackered my tri's for the Pushdowns. This was sort of a prototypical push routine today, as next time I will be including Shoulder press, probably to the detriment of the skull crushers. Shoulder feels fine surprsingly.

EDIT: The flat bench was way too easy, but I kept it at that weight just to try and ease back into it after that week and a bit off and for the sake of my rotator cuff. I will increase this next week, but I will probably just increase the rep range to 3x10 rather than moving up in weight at this stage. When I can hit 3x10 with 75kg then I'll move up to 77.5kg

Sounding good mate, cant beat a nice set of strict cable crossovers though

I wouldn't know because my gym only has one cable machine so I can't do crossovers! It's a pity too because I've pretty much had to drop Flys from my Push routine as well because of the strain they put on my rotator cuff, would've been nice to be able to replace them with crossovers but what can you do!

As if! Let down eh lol.

Gutting to hear your having so much shoulder trouble and having to drop things, I know how you feel with my lower back and all, its such a twat.

People who don't exercise should get the niggles, us lot who want to improve things should get a free pass on all this ****!