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Saul
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Re: Fresh start 2019/01/25 20:09:20 (permalink)
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Feel like I am getting used to it again :-)
Legs:
Squats 1x5 @ 15kg (22) 4x5 @ 70kg (77) 1x6 @ 70kg (77)
Straight Leg Deadlifts 5x5 @ 29kg (36) This can certainly be increased
 
Rachael's lifts:
Squats 4x8 @ 15kg (22)
Straight Leg Deadlifts 1x8 @ 5kg (12) 2x8 @ 10kg (17) 1x10 @ 10kg (17) & 1x12 @ 10kg (17)
Both can be increased. Form was great throughout and it looks like we may be very good training partners ;-)
 
Deadlifts / Pull day will be sunday as I don't think I am lifting heavy enough yet to warrant the extra days rest.
#21
MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
Saul
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Re: Fresh start 2019/01/26 11:24:27 (permalink)
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Lots of great journals on here that are truly inspiring. Has made me realise how far away my diet is from being ideal.
I will be getting some whey next week and supplement my diet to get 1g per gram of bodyweight of protein.
Was always a fan of a recipe I found on here years ago, cant remember the quantities but did come across it the other day so should be able to find it again:
porridge oats
scoop of whey
2 tablespoons of peanut butter
banana
milk
 
I know I can add some more weight yet to my routine but I do feel like it isn't enough to be doing. Rather than workout different muscle groups on the following "rest" day I have been reading about different routines (pyramids etc)
One was to use 65% of 1RM and do the following:
Round 1 - 7 sets of 7 reps with a 7 second rest inbetween
Round 2 - 6 sets of 6 reps with a 6 second rest inbetween
Round 3 - 5 sets of 5 reps with a 6 second rest inbetween
So Pull day would be 107 reps of deadlifts with 65% max.... jeez.
 
I am extremely keen and determined and have always been able to push myself when working out so I do not want to hold anything back from a lack of good routine, diet or knowledge. Diet I will keep sorting. All feedback is appreciated.
#22
Brett
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Re: Fresh start 2019/01/26 18:52:49 (permalink)
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All sounding positive in here mate. Like the avatar too!
 
Just with the deadlifts I know it is early days yet, but they are the most taxing lift you will do. I would not go above the 25 rep mark in total or you will wipe yourself out for the session and possibly the week! lol.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#23
Saul
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Re: Fresh start 2019/01/27 09:12:53 (permalink)
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Brett
All sounding positive in here mate. Like the avatar too!
 
Just with the deadlifts I know it is early days yet, but they are the most taxing lift you will do. I would not go above the 25 rep mark in total or you will wipe yourself out for the session and possibly the week! lol.


I take your point. Going to stick with this for a few weeks and reassess.
Feel like there is a change every - every other day at the moment, even if it is mentally and not physically that's a good thing.
#24
Saul
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Re: Fresh start 2019/01/27 14:12:52 (permalink)
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Just saved myself a few quid. I knew I had a couple of extra weights, some 5kg ones.
checked out the shed at the old house and eventually found them on the decking to the rear of the garage.
Only cheap ones but it saves me £26 from argos or somewhere.
Always liked the 5kgs on the dumbells for isolation moves, eg dumbbell curls.
#25
Saul
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Re: Fresh start 2019/01/27 21:24:27 (permalink)
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Certainly managed to surprise myself today.
As is the usual when I get a few workouts into getting fitter.... I get some sort of flu or bug or something.
Felt like utter crap all day with little energy. bugs going around the office and yard staff. Was determined to not miss a workout so got littl'un off to bed, everything sorted and then set to it.
Was dreading deadlifts after feeling weak last time but I decided to add 10kG to the last lift and go for it.
 
Deadlifts 90kg up 10kg from last week (97 inc bar) 4x5 reps and then 1x10
Barbell Row 36kG + bar, up 4kg from last week 4x5 reps then 1x8
Barbell Curl 22kG + bar 4x5 reps then 1x8
Dumbell Curl 7.5kg 3x10
 
I just kept going on the last set of deadlifts. decided to do the same with the other exercises! Everything felt strong and good :-)
Should I just include bar weight in the totals to make it easier to read?
Kept Barbell curl back to 22kg as last week I struggled, also added the dumbbell curls as an isolation exercise as this worked great several years ago for me with the 5x5 routine.
I might add in incline bench press or dumbbell presses on Tuesday to aid with my weak bench also.
 
 
Rachaels lifts:
Deadlifts 22kg (29kg) 4x8
Barbell Row 7kg (14kg) 1x8 reps then 11kg (18kg) 3x8 reps
Barbell Curl 6kg (13kg) 1x8 rep then 5kg (12kg) 3x8 reps
#26
RAD#1
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Re: Fresh start 2019/01/28 00:49:06 (permalink)
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Things are going well mate keep it up
 
https://www.muscletalk.co.uk/Protein-Barsrecipe-m11.aspx
 
These are awesome I use to make these all the time and the bloody kids would raid my stash LOL

Bones heal, pain is temporary, and chicks dig scars
Evel Knievel
#27
H0M3R_j4y
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Re: Fresh start 2019/01/29 11:48:10 (permalink)
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Yes, just include the weight of the bar on all of your lifts, no need to put '+bar' on every lifts. Less typing and less confusion then.
 
Where do you train? A 7kg bar for deadlifts seems like quite a small bar.
 
Good work though mate, stick to the plan your already doing, the gains will come. That pyramid routine you posted earlier looks uneccessary imo.
Or consider Wendlers 531, which is a great routine and simple to follow but has you using heavyish weights from the start.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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#28
Saul
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Re: Fresh start 2019/01/29 19:17:54 (permalink)
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H0M3R_j4y

Yes, just include the weight of the bar on all of your lifts, no need to put '+bar' on every lifts. Less typing and less confusion then.

 

Where do you train? A 7kg bar for deadlifts seems like quite a small bar.

 

Good work though mate, stick to the plan your already doing, the gains will come. That pyramid routine you posted earlier looks uneccessary imo.

Or consider Wendlers 531, which is a great routine and simple to follow but has you using heavyish weights from the start.

Cool, will post future lifts with bar included. Will also edit previous to make more sense.
Just have a home setup that I bought a few weeks ago. Mirafit half rack and bench. Seems up to the job at the moment.
1" golds gym 7' bar with an assortment of weights I have bought over time. Bar is 8.5kg as I just weighed it.

Will look into more pyramid routines as they look interesting. Might change things up when I plateau with my current routine.

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Saul
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Re: Fresh start 2019/01/29 21:50:00 (permalink)
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Push day
Bench Press 49kg 4x5 & 1x12
Shoulder Press 31kg 4x5 & 1x8
Close Grip Bench Press 33kg 1x5 37kg 3x5 & 1x10
 
As mentioned above, all including bar weight from now on.
Got in a terrible habit tonight of picking a number of reps for the last set and having to achieve it. Managed to do them all without any rests.
At least I know I can definitely increase weights again next time.
 
Had what I thought was a stomach bug for the last couple of days and it has been getting me down but I have now come to the conclusion that it is my sore upper abs from being hit hard on pull day. Getting better, hopefully it will just be sore chest and shoulders tomorrow.
 
 
And here is my home gym setup.... Nothing fancy, gets the job done currently :-)

#30
H0M3R_j4y
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Re: Fresh start 2019/01/30 08:56:20 (permalink)
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Of course, I remember now. Nice little setup.
 
Yeh don't change anything until you plateau, no need.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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#31
Saul
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Re: Fresh start 2019/01/31 13:48:54 (permalink)
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Found my old journal from 2006!!!
Covers a period from April to July 2006 which I am going to read later and map out the weight increases etc to see how I faired. Consumed a lot more protein shakes etc and got fatter back then.
Found my pb's though!!
 
Squats - 114Kg
Bench Press - 74Kg
Deadlifts - 157Kg
#32
Saul
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Re: Fresh start 2019/02/01 08:42:30 (permalink)
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Legs
Was a late one by the time I got back and havent been 100% all week
 
Squats 72kg 2x5, 82kg 2x5 & 1x8
Straight Leg Deadlifts 40kg 1x5 & 2x10
 
Miscounted on the Squats and didnt have the correct weights on.
Also need to add quite a bit of weight next time to the SLDLs
#33
Saul
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Re: Fresh start 2019/02/02 14:50:06 (permalink)
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Pull day later, but first I have been looking at my spreadsheet comparing my old thread lifts to my new ones.
Little bit sad but it is giving some interesting comparisons.
Things that it tells me
 
  • I have started lifting lighter weights but the weekly weight increase has been at a greater interval
  • After 3 sessions of each (Pull, Push, Legs) I am still lifting less weight than at this point in the past.
  • It has provided me with my PBs and my first lift targets (To match my previous lifts).
  • Lift targets back then were to get a total of 1000 pounds on the 3 compound lifts.
  • It shows me that my progression is ok when compared to previous (had a physical job back then and sit in an office now) was also 24 years old compared to my current 37 years.
  • I lifted for a period of 15 weeks back then on Frankys 5x5
That's all for now...
#34
Saul
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Re: Fresh start 2019/02/02 21:15:57 (permalink)
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Pull day:
Deadlifts 107kg 1x5, 117kg 4x5 & 121kg 1x8
Barbell row 48kg 5x5
Barbell curl 38kg 1x5 & 32kg 3x5 & 1x6
Alt Dumbell curl 9.5kg 3x20
 
Decided to just push the weight up on the deadlifts, thought it might cause a fatigue issue with the other exercises but I got through with some good rest periods.
Noticed that I sometimes don't put the barbell down at all when deadlifting?! I just keep doing reps and lower the bar down to almost the ground before doing the next rep. odd.
Tired but happy.
#35
Saul
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Re: Fresh start 2019/02/04 21:18:27 (permalink)
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Push day
Bench press: 53kg 4x5 & 1x8
Shoulder press: 33kg 4x5 & 1x8
Close grip bench press: 43kg 4x5 & 1x8
#36
H0M3R_j4y
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Re: Fresh start 2019/02/05 11:41:00 (permalink)
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Saul
Pull day:
Deadlifts 107kg 1x5, 117kg 4x5 & 121kg 1x8
Barbell row 48kg 5x5
Barbell curl 38kg 1x5 & 32kg 3x5 & 1x6
Alt Dumbell curl 9.5kg 3x20
 
Decided to just push the weight up on the deadlifts, thought it might cause a fatigue issue with the other exercises but I got through with some good rest periods.
Noticed that I sometimes don't put the barbell down at all when deadlifting?! I just keep doing reps and lower the bar down to almost the ground before doing the next rep. odd.
Tired but happy.



That is odd. I suppose it can help though because if you're not touching the weight down on the floor between reps it keeps your form tight and your lats engaged. However, you need to be able to engage the lats before the start of the lift, so it is good to reset between reps.
 
Unless you do touch and go (TnG) reps, where you keep everything engaged but still just touch the weight on the floor between reps. Which is good for high rep work.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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#37
Saul
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Re: Fresh start 2019/02/05 20:00:27 (permalink)
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H0M3R_j4y

Saul

Pull day:

Deadlifts 107kg 1x5, 117kg 4x5 & 121kg 1x8

Barbell row 48kg 5x5

Barbell curl 38kg 1x5 & 32kg 3x5 & 1x6

Alt Dumbell curl 9.5kg 3x20

 

Decided to just push the weight up on the deadlifts, thought it might cause a fatigue issue with the other exercises but I got through with some good rest periods.

Noticed that I sometimes don't put the barbell down at all when deadlifting?! I just keep doing reps and lower the bar down to almost the ground before doing the next rep. odd.

Tired but happy.







That is odd. I suppose it can help though because if you're not touching the weight down on the floor between reps it keeps your form tight and your lats engaged. However, you need to be able to engage the lats before the start of the lift, so it is good to reset between reps.

 

Unless you do touch and go (TnG) reps, where you keep everything engaged but still just touch the weight on the floor between reps. Which is good for high rep work.

Will see what happens on Friday which is the next pull day. I am. Not too bothered by it as it can only be a good thing... Not needing to put down 120kg etc while repping.
Might mix it up a bit by making sure I do some sets where I ensure it goes down.

Picked up some "diet whey protein" while shopping. 34g of protein, hardly any fat and sub 200cals per serving.
Just a quick purchase while I look around at different websites. Need to work out how many servings a day I need for recovery and muscle repair.




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#38
Saul
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Re: Fresh start 2019/02/05 21:32:33 (permalink)
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Current thoughts are:
Diet whey protein drink made with milk
=51.5g protein
So twice a day?

With today's meals:
Breakfast
Banana
Serving of porridge
Multivitamins, omega and d3

Lunch
Cheese and chutney sandwiches (4 slices of bread)

Dinner
2 large chicken breasts w/ potatoes, carrots and broccoli

So all the above on average with an extra 103g from the shakes.

I weigh around 103kg

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#39
Saul
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Re: Fresh start 2019/02/06 21:21:27 (permalink)
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New journal title to go with my change of mood.
 
Leg day:
Squats 92kg 4x5 & 1x8
Straight Leg Deadlifts 57kg 4x5 & 1x8
 
Have been feeling bloated today, possibly since starting the protein shakes so tonights (post workout) was made up with water and I might continue just using water in future.
Feeling slightly blessed at the moment as I (fingers crossed) have not been struck down with a cold, flu or any kind of bug to hinder my workouts and also, I have not had any niggles at all. Quite surprised as I used to get pain in my right thigh when squatting and the knee would feel weak.
Anyway, onwards and upwards...
#40
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