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AnsweredHot!Pump up the jam

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newcastle
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2014/11/12 12:47:24 (permalink)

Pump up the jam

Side raises-3 drop sets, 12,10,8,6kg 60 rest, 10,8,6,4kg 60 rest, 10,8,6,4kg, rest pause another quick set with 4's then partials
Smith seated press-9x 20kg, 13x 10kg, 15 no weight, 12 no weight, rest pause then failure again 60 rest parial reps, constant tension
Rear delt fly machine-4 sets wight 4 then drop set weight 4,3,2,1 reps till failure, clock on different wall had gone walkies so had to guess rest periods
Lying ham curl-4x11 weight 4 again had to guess rest periods
Seated ham curl-4x12 weight 12
 
8 minutes treadmill 1% gradient increase every 30 seconds to 15% speed 6
post edited by newcastle - 2016/10/06 18:54:59
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The_Lone_Wolf
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Re: Operation Recomp 2014/11/12 13:29:40 (permalink)
Welcome to the journal section mate, good luck on your quest!

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newcastle
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Re: Operation Recomp 2014/11/12 14:51:25 (permalink)
Thank you for the warm welcome Mr Wolf.
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The_Lone_Wolf
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Re: Operation Recomp 2014/11/12 15:03:09 (permalink)
You're welcome good sir.
 
So what's the back story mate? What are your current stats and goals etc?

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newcastle
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Re: Operation Recomp 2014/11/12 15:33:03 (permalink)
Back story is trained on and off for a few years primarily to assist with rugby, sacked rugby off and started to make weight training the main objective although I still flirt with making a comeback. A back made out of Quavers and other niggles make this a fairly silly idea though couple with the fact I'm 31.
Current stats are a mighty 5' 8 " tall and about 13 stone 8lbs. Goal is to chase the holy grail of lose bodyfat and gain muscle. HOWEVER diet is a bit of an achilles heal of mine and am forever undoing good work with week long/weekend binges, I am a greedy little sausage you see. So hope to stay on track for as much as possible before Christmas and  do as much damage limitation as possible over Christmas. We will see though.
 
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The_Lone_Wolf
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Re: Operation Recomp 2014/11/13 10:39:03 (permalink)
Sounds similar to me mate on many levels...
 
I will follow with interest for sure. 

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newcastle
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Re: Operation Recomp 2014/11/13 10:42:43 (permalink) ☄ Helpfulby The_Lone_Wolf 2014/11/13 10:54:21
Good man, a fellow tubster with eating demons.
#7
Aaron Hallett
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Re: Operation Recomp 2014/11/13 11:29:48 (permalink)
As a fellow fatty at heart...i'm in
 

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newcastle
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Re: Operation Recomp 2014/11/13 12:55:54 (permalink)
Aaron Hallett
As a fellow fatty at heart...i'm in
 


Good man.
#9
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Re: Operation Recomp 2014/11/13 13:12:35 (permalink)
Leg press- 18,14 240kg 17,13 200kg, 17,18 160kg 60 rest constant tension
Hack squat- 5 lower part, 5 top part, 5 full rep 4 sets 20kg 60 rest constant tension, had a sharp pain in my left knee on final set and knees have been feeling generally creaky of late
CGBP- worked upto 2 reps with 90 kg with ease, so stuck 100kg on and unbelievably failed. Not suprisingly really since I haven't done any barbell benching of any kind or strength training for months. 3x8 x100kg is a far cry away now so may keep these in for pure fractured ego reasons......
Overhead db double hand extension-20x16kg, 14,10,10 18kg 60 rest big squeeze
Rope extensions-10 sets, reps ranging from 20-8 weight 4-1 15s rest
Overhead rope double hand extension-20 reps full extension the 10 reps fully stretched, half reps 3 sets weight 3, low rest
 
10 minutes treadmill hills, level 8, speed 6
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Re: Operation Recomp 2014/11/14 13:22:12 (permalink)
Seated calves-5x12 30kg short rest
3 minute calves- done with 20 reps on the no weight parts, 130kg,90kg,90kg
Close bb curls-12,8 65lb, 10,8 50lb short rest
Iso holds, hammers and straights- 4 sets 12kg 60 rest
Standing hammers-8,6,4kg 2 sets really slow and squeezed, last set fast rest pause another set 60 rest
Plate shrugs-15kg 4x12 really big squeeze and stretch 60 rest
 
8 minutes treadmill 1% gradient increase every 30 seconds to 15% speed 6
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Re: Operation Recomp 2014/11/17 13:08:52 (permalink)
Incline cable fly-10,10,10,8 25kg 60 rest
Incline db press-4x12 22kg partial ROM 60 rest
Flat cable fly-4x8 20kg 60 rest
Flat db press-4x10 22kg 60 rest partial ROM
SS of standing cable fly and press ups- 12,12,12 20kg/8,8,8 then partials 60 rest
Flex Lewis tricep routine-2 rounds
 
5 minutes fast paced treadmill, no I-pod=hate cardio.
Bored to death of this chest routine now, will do something different next week.
#12
newcastle
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Re: Operation Recomp 2014/11/18 14:58:56 (permalink)
Double hand bench rows-12,10,8 24kg 60 rest big stretch and squeeze
Lat pulldown-10,8,7 55kg 60 rest big stretch and squeeze
Hypers-3x16
Facepulls-16,10,18,12  25kg,25kg,25kg, 20kg 60 rest
Plate shrugs-12,10,9 25kg 60 rest then rest pause sets with 10kg plates
Concentration curls-20,15,12,6 10kg fast reps then 2 sets weight 3, 1 set weight 2 slow, 1 set fast weight 2 curl machine hardly any rest
 
10 minutes treadmill hills, level 8, speed 6
 
#13
The_Lone_Wolf
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Re: Operation Recomp 2014/11/18 15:12:33 (permalink)
What's the nutrition like mate? Following any protocols or approaches? 

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Re: Operation Recomp 2014/11/18 15:44:46 (permalink)
At the minute mate it's 236p/90f/236ca with total cals @2700. I'm doing a lean bulk with SD and carbs wouldn't usually be that high for me, but SD is a very carb reliant little monkey.
On completion of cycle and PCT will go keto I think with 1 weekly re-feed. Which will nicely co-inside with post Christmas greediness.
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Re: Operation Recomp 2014/11/18 15:52:25 (permalink)
I've always read that about SD being a complete carb whore... Never ran it though so can't comment. Are you just balancing each meal with carbs/fats/protein, or doing any nutrient timing? 
 
How you finding the sides on that? Good results strength wise?

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Re: Operation Recomp 2014/11/18 16:11:30 (permalink)
I TRY to split carbs and fats, but isn't always practical.
Only just started yesterday mate, so haven't seen anything for the good or bad yet. Lethargy is supposed to be a total bitch on it, but I'm only dosing at 20mg for 3 weeks so may dodge that very dirty bullet. 3 weeks is meant to be when it becomes side effect central.
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Kaneda
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Operation Recomp 2014/11/18 23:52:35 (permalink)
Will be interesting to see what 3 weeks of SD on those calories does - most logs I've seen are full on bulks but if it's carb hungry (presumably due to partitioning) you could see some solid recomping results I expect.

What does your training split look like?
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Re: Operation Recomp 2014/11/19 09:06:21 (permalink)
Thats exactly my thinking.
Chest/tri's
Back/bi's
Delts/hams
Quads/tri's
Calves/bi's/traps
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Re: Operation Recomp 2014/11/19 09:06:29 (permalink)
As per Kaneda, I will look on with interest mate. Hope this cycle pans out well for you. 

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