Dale 1989 - Training log (Pics pages 1,5, 22) *Deadlift vids p34*

Back

I was pouring with sweat before i started, i ended up soaking, this weather isnt good.

Thick bar deads.
46kg - 5
66kg - 3
86kg - 3
99kg - 3
112kg - 3
125kg - 10

Was storming along with these, i reckon i could have gone near 15 today, my grip was really really solid too, happy days.

1 inch bar
141kg - 3
141kg - 3
141kg - 3
141kg - 3
141kg - 3 + Static hold for 10seconds.

Was going to do some 1 hand deads, but not in this weather after that, my hands were in peices too.

All easy today, could have carried on with these but i was so wet, so uncomfortable i decided i wouldnt.

Look forward to getting in a gym, or getting a oly set so i can start going heavy and pushing myself because this seemed very easy, and i dont like high reps.

Managed to get more protein in now, been getting around 200g a day, carbs still near 1000g ive been trying to control myself but it just isnt happening god help me if i ever attempt a cut.

How the fcuk are u necking back a 1000g carbs a day.

Solid lifting though mate - but i hate singles doubles and tripples

ORIGINAL: Scott32

Managed to get more protein in now, been getting around 200g a day, carbs still near 1000g ive been trying to control myself but it just isnt happening god help me if i ever attempt a cut.

How the fcuk are u necking back a 1000g carbs a day.

Solid lifting though mate - but i hate singles doubles and tripples

I`m quite a binge eater buddy.

On a bad day, i`d probs get around 300g from bread, around 500 from pasta and that will be spread over 3 meals, so when the snacking starts it just gets worse, i can just carry on eating all day without being full though, just feel hungry all the bastard time, managed to keep around 300 carbs today though, the weather is helping too.

I like low rep work, but i enjoy high rep work more, i just want to add a bit of strength before i start on the higher stuff, next week will all be higher reps though give my body a bit of a break.

If your going to binge heavy on carbs mate eat complex carbs 2-3hours befor you work out, then switch over to simple carbs after your workouts.

It all comes down to wanting to get 10reps+ out of a respectable wieght, that is a hard thing to do.

Ye cheers mukka i`ll look into something like that, tbh i`m trying knock it on the head now its no good mentally or physically.

Eventually i`ll look to getting a good blend of low rep, and high rep work into my routine, i`d like to be good at both, like yourself, your strength digusts me, especially with your age.

Legs
Barbell hack squat.
46kg - 5
66kg - 5
79kg - 5
79kg - 5
79kg - 5

Felt good these, a lot less than i used to use for them though, not much, was late so just rushed.

1 leg calf raise
R - 10 L - 10
R - 10 L - 10
R - 10 L - 10
R - 10 L - 10

2 leg calf raises - 40

Really burning by the end of that, currently around 17inches, hope to get them to 18inches soon as poss.

Good news, my dad wants to turn the garage into a gym, wants to get rid of the viynl weights and get an oly set so theres more space, also make a scaffold rack for there too, just need to get rid of some stuff from in there first.

Look forward to that, i can start chasing numbers on my deads and squats at last.

Steady shoulder session tonight.

Standing strict press + powerclean

26kg - 5
34kg - 5
38kg - 5
46kg - 5
50kg - 5
54kg - 5
58kg - 4

4th rep took about 5 seconds just ran out of go.

Going to be going light and no lower than 5 reps next week on everything, try to get plenty of cardio in too.

Been on top of my eating last 3-4days, probs under 300carbs every day which is good.

Chest
Incline;
26kg - 8
26kg - 8
39kg - 8
39kg - 8
46kg - 8
50kg - 8
54kg - 8

Flat
59kg - 8

All paused.

Just steady this week, did me grandads lawn for him, left at 11, back at 5, didnt have any food till about half 5 - 6, so i needed take it steady really.

Back tomorrow, very light, dont think i`ll to deadlifts tomorrow, my backs in peices after today, think i`ll go for 1 handed thick bar deads, they will be really light, then some BB rows to finish.

Still keeping my carbs right down, odd thing though, even though i`m eating a hell of a lot less, and ive been sweating like mad, ive still not got lighter from a fortnight ago 15stone 2 now.

ORIGINAL: dale1989


Chest
Incline;
26kg - 8
26kg - 8
39kg - 8
39kg - 8
46kg - 8
50kg - 8
54kg - 8

Flat
59kg - 8

All paused.

Just steady this week, did me grandads lawn for him, left at 11, back at 5, didnt have any food till about half 5 - 6, so i needed take it steady really.

Back tomorrow, very light, dont think i`ll to deadlifts tomorrow, my backs in peices after today, think i`ll go for 1 handed thick bar deads, they will be really light, then some BB rows to finish.

Still keeping my carbs right down, odd thing though, even though i`m eating a hell of a lot less, and ive been sweating like mad, ive still not got lighter from a fortnight ago 15stone 2 now.

Is bf down though? Great sign if it is as it will mean you've put on muscle while loosing fat.

Are you cutting to?

I`m a lot less bloated bud, couldnt say if theres less fat or not.

I`ll have to take a pic soon to have a look.

I wouldnt say i`m cutting, theres not enough to cut into, just making sure i dont get too fat.

I think my body is good at adapting to changes in calories and carbs due to how ive been in the past with food.

When i did a mini cut when i used to train, i bulked on around 4-5k, and cut on around 1800 with cardio.

Lost around a pound a week, and ended up with abs at 14stone 2.

I`ll put some pics up soon anyway.

Back

Bent over BB rows.
26kg - 8
39kg - 8
39kg - 8
46kg - 8
50kg - 8
54kg - 8
59kg - 8

All with rough minute break, easy.

Thick bar work, 2" thick bar, smooth, and it rolls about.
Double overhand deadlifts.
46kg - 2
59kg - 2
66kg - 2
70kg - 1
78kg - 1
81kg - 1

Lot harder than mixed grip, my girl hands are no good for this

Reckon there was another 15-20kg left.

1 hand thick bar deads.

These are a proper conventional deadlift, not between the legs.

30kg - R+L - 1
34kg - R+L - 1
38kg - R+L - 1
40kg - R+L - 1
43kg - R+L - 1
45kg - R+L - 1
47kg - Left only half way up, R - 1 rep.
49kg - attempt with right, slipped off like i wasnt trying to hold it.

Next time i`ll make bigger jumps as i know roughly what i can do now, weight of bar needs to be added, i`ll weight it tomorrow maybe.

Dont know what would be considered a respectable lift on these, but i`ll work towards adding 20kg to each hand.

Going to make saturday a grip work day, single hand thick bar deads, followed by single hand standard bar deads, with some nail bends at the end.

Just to add, managed to bend 8 4 inch nails after tonights workout, they are getting really really easy now.

Need to get some 6 inch nails now.

Arnt too sure how to build up to them though.

Legs

Powerclean + Front Squat.
39kg - 8
39kg - 8
46kg - 8
59kg - 8
70kg - 8

Steady again, my legs really dont like anything over 4 reps, they just start to burn even under bodyweight.

Shoulders tomorrow, powercleans + standing strict press.

Shoulders.

Powerclean + Strict Press.
26kg - 5
36kg - 5
43kg - 5
50kg - 5
56kg - 5
61kg - 2

Just ran out off go at the end.

BB Bicep curl, strict.
26kg - 6
32kg - 6
38kg - 5 - Drop straight to;
26kg - 5
26kg - 6

Tricep dips.
8 - 8 - 8

Plenty of tensing after too, felt really pumped.

Alrite that. Still got fore-arm DOMS from back day.

Still keeping the eating under control, apetite seems to have gone completely, so not eating much at the moment.

Will try to get some tuna and bread down me now, then just tuna again later.

I think i might switch my workouts more aimed at size now, have to have a think about it.

Grip

Single hand thick bar deads, weight of the bar included this time.
32.5kg - R+L - 1
40.5kg - R+L - 1
45.5kg - R+L - 1
47.5kg - R+L - 1
49.5kg - R+L - 1
51.5kg - R+L - 1
55.5kg - Right only - 1

Hard to keep balanced come the last sets, bit left in the tank so i could do more after.

Onto 1 inch bar, single hand deads.

61kg - R+L - 1
68kg - R+L - 1
74kg - R+L - 1

On these, the grip wasnt the problem, it was keeping it balanced, so left it at that.

Good improvement on the thick bar, and improvement from the last time i tried with the inch bar, with more in the tank too.

Still keeping on top of the eating, not enough protein though, but all is well.

Foods been good today.

Managing to keep a lid on things, sub 100 carbs for the first time in absolutely ages, around 80.

Hard to keep on top of the cravings i`m getting to just gorge myself though, i think i`m going to have a small blow out tomorrow on the carb front, i`m finding it hard to not really got for it, very frustrating tbh.

Bench tomorrow, going to use the thick bar i think, just to get used to using it, not going to go heavy, unless i feel really really strong, dont think so after this drop in carbs today though.

What did the 80 carbs consist of?

Thats what I eating tomorrow..

About finding it frustarting to not really go for it.. Are you taking anything to help with energy levels/performance? Red Bull, caffeine, eph, creatine?

It was only from bread, just ate it with some tuna, so not really the best source either.

No nothing mate, i try not to eat any processed foods, and wont take anything thats not naturally occuring in the body.

Ive got some creatine mono actually from when i used to train, i arnt sure what kind of effect that would have.

Its not so much the energy levels thats doing it, its more the physical feeling that i`m missing, i`m used to eating 250-300g of pasta with cheese and tomato sauce, with either eggs or a tin of tuna as my breakfast, and i`ll eat that again at tea, with 2-3 other meals in the day.

I know its no good for me how ive been, but its odd, its quite an addictive feeling in an odd way, much like when i used to starve myself, but without the lathargic feeling.

But even after not eating carbs late last night, and having them lower today, i can see i`m already looking dryer, so its making quite a difference.

Just had a quick scan through you had some nice lifts before and they seem to be coming back now! It can't be easy for you going from such high carbs to <100g a day! Im going to start cutting next week and am dreading the lowish carbs

Ye the lifts are slowly coming back, cant go heavy on deads or squats though, i reckon i could dead around 180 now if i had the weight.

Just overhead i`m around 10kg off, rows about 20kg off, beat my old bench though.

Ye it wasnt pleasant, drank about 7 pints of water last night in around 30mins, and it confused my body, woke up this morning and i didnt even feel hungry. I`m going to work low carb days into my routine, on non training days low, and eventualy no carbs, then normal on training days, did this when i used to train and it worked alrite to shed a bit of fat.

Today so far, had 6 slices of cheese on toast then shot out to have a part changed on me motor, got in and i felt sick i was so hungry, 320g of pasta (uncooked weight), fist full of cheese, and some tomato sauce. Flew down like nothing. Just finished that, and i`m still very hungry, it hasnt even touched the sides, so ive got 4 boiled eggs, and i`ll have them with 4 slices of bread, then force myself to stop, then tea at around 5-5:30pm i`ll have 2 chicken breasts and limit myself to 150g of pasta with that. Train around 8-9pm so i`ll probs just have some tuna before, just play training by ear.