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Tuffy
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Re: Mid-life crisis 2018/12/09 20:21:02 (permalink)
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Some great work here bud. 
 
 
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Eugene
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Re: Mid-life crisis 2018/12/10 19:57:16 (permalink)
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dirtyvest
LOL at the hissy fit
 
As for your reply to my comment/observation.... it's not about being a work shy toss pot, or having to man up. One important thing about BBing is that there really is no 'must do' exercise/s and choosing ones that suit the current programme, training goal and training system is key. Take me and DLs ATM.... yeah they are a great exercise, good fun too and it's nice to lift heavy sh!t, but has my physique gone backwards this year from dropping them? I just cannot do the volume and frequency I am doing and apply those training methods to such an exercise with all else that I am doing. I even found this out to my cost trying to kick SLDL in, just too much, couldn't recovery properly, couldn't maximise my other training exercises within the system I am doing in terms of effort, intensity and progressive volume. Squats too are generally a secondary exercise for me now preferring machine focused quad work, I still do them but unlike most others they are not my first exercise, to try and hit 4 or 5 or 6 max effort sets as I progress in my cycle would result in little else getting the required work load and I'd fall back, hacks are fine but BB back squats, no, I'll do then second once a week for 3-4 sets max



Fair enough. Plans have changed following check-in...
 
Brett
I would have loved to see the stunned faces in the gym lol.
It looks a huge amount of volume mate and personally I'd just find 2.5 hours too long. I know tuffy has sorted this for you so perhaps he has some suggestions or tweaks.
That said he is a machine lifting like he does whilst building and running a business and doing a contest! Some people just wouldn't manage all that myself included.
You have to stay near your own boundaries, edging just outside of them to make progress.
Some epic effort being made though mate.



They probably thought, 'what a tit'.
I just like complaining I think. Plans have changed this week, though comparison pics from almost four weeks ago see me far leaner, so likely to be recomping somewhat. I'm a lot more vascular at the same weight I know that much.
 
RAD#1
Mate they are huge sessions with a lot of volume just be careful you don't burn yourself out seems like your putting yourself under a lot of pressure at the minute is there no way you scale things back just for a bit ? 
Not trying to be a smart @rse just would hate to see you go down the path I went through pushing things to far 

 
Not really; I've committed to this competition. Plans have changed this week, with volume dramatically reduced, so we will see how that pans out. 
 
Tuffy
Some great work here bud. 

 
Cheers. 
 
*****
10/12/18 - LOWER 1

 
Hack squats
Bar x 15 w
67kg x 4 w
100kg x 3 w
120kg x 2 w
130kg x 1 w
150kg x 8 [last time 150kg x 6]
150kg x 8
 
Leg press
330kg x 10 [last time 320kg x 10]
340kg x 10 [last time 320kg x 10]
 
Walking lunges
32kg x 10 [last time 32kg x 8]
God I hate these. Almost cardiac arrest straight after
 
Leg extension [muscle round]
73kg x 4/4/4/4/4/4
 
Abductor [rest pause]
93kg x 8/F/F [last time 86kg x 10/F/F]
 
Single leg curl [rest pause]
R: 23kg x 15/F/F [last time 23kg x 8/F/F]
L: 23kg x 15/F/F [last time 23kg x 12/F/F]
 
Leg curl [muscle round]
45kg x 4/4/4/4/2 plus half reps/half reps [last time rest pause: 45kg x 12/F/F]
 
Calf press
136kg x 30 [last time 134kg x 25]
136kg x 20 [last time 134kg x 20]
136kg x 20 [last time 134kg x 20]
 
Time: 1hr 10min.

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dirtyvest
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Re: Mid-life crisis 2018/12/10 20:05:25 (permalink)
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Is it a weekly drop on volume or a 'per session' drop in volume but maintaining weekly efforts?... if you catch my drift

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Eugene
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Re: Mid-life crisis 2018/12/11 19:23:01 (permalink)
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dirtyvest
Is it a weekly drop on volume or a 'per session' drop in volume but maintaining weekly efforts?... if you catch my drift



Volume per session has been dramatically reduced.
 
***
11/12/18 - UPPER 1

Dumbbell bench press
22kg x 15 w
30kg x 4 w
32kg x 3 w
34kg x 2 w
36kg x 1 w
46kg x 7 [last time 44kg x 10]
40kg x 10 [last time 38kg x 10]
 
Seated dumbbell press
28kg x 10 [last time 26kg x 9]
24kg x 10 [last time 24kg x 9]
 
Dips
BW + 14kg x 10 [last time BW + 12kg x 10]
BW + 14kg x 10 [last time BW + 12kg x 8]
 
Leverage row
36kg x 15 w
79kg x 6 [last time 73kg x 8]
66kg x 10 [last time 66kg x 10]
 
Barbell row
132.5kg x 8 [last time 130kg x 8]
110kg x 12
 
Pulldowns [underhand]
79kg x 6
66kg x 12
 
Pec dec
50kg x 23
54kg x 15
 
SLR [triple drop]
16kg x 18, 14kg x F, 10kg x F
 
Barbell curl [EZ-Bar]
30kg x 15
40kg x 12
30kg x 15
 
Crunches
35/20/15/15
 
Time: 1 hour 30min.

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dirtyvest
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Re: Mid-life crisis 2018/12/11 19:35:32 (permalink)
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Is it compensated for over the week tho to still work out the same volume, or is it a net and gross reduction?
 
How have those last 2 felt?

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Eugene
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Re: Mid-life crisis 2018/12/11 19:59:09 (permalink)
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dirtyvest
Is it compensated for over the week tho to still work out the same volume, or is it a net and gross reduction?
How have those last 2 felt?



Being of limited intelligence, I can't really answer these volume questions with any degree of certainty. I've had another look at the four different sessions and, no, I don't think over the week the volume is anywhere near the same. Dan spoke about increasing intensity but I only really know one level of intensity and that is to go as hard as I can at the time; I've never backed off something because I have another set or exercise to do next. 
These two sessions have felt brilliant. I'm not 'just getting through them'. I'm focusing on the movement, the contraction etc and I feel recovered enough physically and mentally.
So I guess from that perspective, it is a positive change.
I know I was complaining about burnout but I would have kept the same workouts if I was told this was the best course of action. I'll just do whatever it takes in the run up to this competition. Dan believes the reduced volume will be better, so that's what we're doing. 
Weights have gone up already; more weight on hacks, more weight on dumbbell presses. The positive is I can focus better on damaging muscle.
Of course, I could have just written the biggest load of absolute bollox known to man, but there you go.

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dirtyvest
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Re: Mid-life crisis 2018/12/11 20:20:15 (permalink)
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If you are training with the same frequency then, yeah, it is a wholesale volume drop , but for the intensity you seem to train at that would be logical. You need to get a long term balance over intensity and volume so that you can add progressive overload, going all out at 100% day in day out isn't always conducive to that outcome (which is why you fell apart on the higher volume work, trust me, phases where you don't train balls to the wall so you can adapt and progress are not a cop out but that's for another discussion). I won't offer too much in the way of a critique of things as you have a plan laid out for specific reasons and I don't want my take on things to possibly conflict or confuse matters when I don't have the full picture... the biggest hurdle, that of enjoying and putting in consistently productive sessions, seems to have been addressed tho and that's where most of the results comes from.

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Tuffy
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Re: Mid-life crisis 2018/12/11 21:45:01 (permalink)
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dirtyvest
If you are training with the same frequency then, yeah, it is a wholesale volume drop , but for the intensity you seem to train at that would be logical. You need to get a long term balance over intensity and volume so that you can add progressive overload, going all out at 100% day in day out isn't always conducive to that outcome (which is why you fell apart on the higher volume work, trust me, phases where you don't train balls to the wall so you can adapt and progress are not a cop out but that's for another discussion). I won't offer too much in the way of a critique of things as you have a plan laid out for specific reasons and I don't want my take on things to possibly conflict or confuse matters when I don't have the full picture... the biggest hurdle, that of enjoying and putting in consistently productive sessions, seems to have been addressed tho and that's where most of the results comes from.


I agree with everything you have said here and I believe we are getting a grasp of where the happy medium is.


IMO burn out was inevitable before the changes were made to the training plan and this is not an option with the time we have. 
 
The bonus with decreasing the amount of work sets and also having a specific rep range for each means that mental focus is extremely high. I feel that there must be a balance between intensity and volume and whilst one may intend to go into each session and put 100% into each set, this isn't always possible when the body is beat.
 
The state of mind at this point is crucial and enjoying the sessions, feeling accomplished and looking forward to the next is very important. This was also a major factor in the changes.
RAD#1
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Re: Mid-life crisis 2018/12/13 01:50:43 (permalink)
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So how you feeling after the drop in volume?

Fly like an eagle......crash land like Knievel
Eugene
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Re: Mid-life crisis 2018/12/13 22:46:29 (permalink)
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dirtyvest
I won't offer too much in the way of a critique of things as you have a plan laid out for specific reasons and I don't want my take on things to possibly conflict or confuse matters when I don't have the full picture.



This says so much anyway...
 
Tuffy
IMO burn out was inevitable before the changes were made to the training plan and this is not an option with the time we have. 



This makes me wonder whether the comp is too soon.
 
RAD#1
So how you feeling after the drop in volume?



I feel OK. I'm still mental and always will be, but that's another issue. Today I had the luxury of being able to sleep for two hours after my Lower 2 session - which I needed after 140 reps on the leg press. Ran through my posing routine tonight and practised posing. Look OK, bit soft around the edges but some of the vascularity I can see sometimes is wild. Well, for me anyway.
 
***
13/12/18 - Lower 2
Dumbbell SLDL
20kg x 15 w
30kg x 4 w
34kg x 3 w
40kg x 2 w
50kg x 10 [last time 50kg x 8]
50kg x 10
 
Lying leg curl 
50kg x 13
50kg x 10 plus half reps to failure
 
BB SLDL partial
60kg x 20
 
Single leg curl [muscle round]
R: 23kg x 4/4/4/4/3 plus half reps/half reps [last time 23kg x 4/4/4/4/2+2hr/hr]
L: 23kg x 4/4/4/4/2 plus half reps/half reps [last time 23kg x 4/4/4/2+2hr/hr/hr]
 
Abductor [rest pause]
93kg x 10/F/F [last time 93kg x 8/F/F]
 
Squats
60kg x 20
80kg x 20
90kg x 15
 
Leg press
200kg x 20
180kg x 30
100kg x 30 - 10-sec rest, then another 10 reps
50kg x 50
 
Standing calf raise [Smith]
127kg x 15
100kg x 15
90kg x 15
90kg x 15
 
Time: 1hr 40min.

Back to bodybuilding? I'm having a mid-life crisis: https://www.muscletalk.co...e-crisis-m5455232.aspx
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dirtyvest
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Re: Mid-life crisis 2018/12/14 00:10:05 (permalink)
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And that's on reduced volume... Good work

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RAD#1
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Re: Mid-life crisis 2018/12/14 01:32:40 (permalink)
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140 reps on leg press is huge volume but if your feeling OK that's a plus I am really hoping you place well in this competition you certainly deserve it
 
 

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JayBoy
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Re: Mid-life crisis 2018/12/14 13:36:30 (permalink)
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Jesus 140 reps - respect. Jelly legs after I presume?

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Eugene
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Re: Mid-life crisis 2018/12/14 17:42:45 (permalink)
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dirtyvest
And that's on reduced volume... Good work



High reps for quads at the end of the workout eh... No DOMS today.
 
RAD#1
140 reps on leg press is huge volume but if your feeling OK that's a plus I am really hoping you place well in this competition you certainly deserve it

 
I needed to do 40 straight off the bat in set three but I got to 30 and had to stop. Waited for 10 seconds, then got the other 10. Dropped the weight a lot for the final 50 though.
As for the comp, I just don't want to make a fool of myself.
 
JayBoy
Jesus 140 reps - respect. Jelly legs after I presume?



I was walking through the gym like I'd shat myself. May be I had.
 
****
14/12/18 - Check in
 
Last week's weight: 189.4lbs
This week's weight: 192.4lbs
 
Last week's waist: 32in
This week's waist: 32in.
 
Was going to post some pics taken this morning out of bed but not sure now.
 
UPPER 2
V-Bar pulldowns
25kg x 20 w
32kg x 4 w
39kg x 3 w
45kg x 2 w
52kg x 1 w
73kg x 10
66kg x 11
 
Deadlifts
100kg x 4 w
140kg x 3 w
180kg x 6
150kg x 8
 
Chest-supported DB row [incline bench]
28kg x 15kg
32kg x 15
 
Pulldowns [wide]
66kg x 7
59kg x 8 [no touch on 9]
 
Single arm cable row [rest pause]
R: 25kg x 17/F/F [including half reps]
L: 25kg x 17/F/F [as above]
 
DB rear delts
14kg x 20
14kg x 15
14kg x 15
 
Incline bench [Smith]
Bar [7kg] x 20 w
40kg x 4 w
50kg x 3 w
60kg x 2 w
75kg x 12
80kg x 8
 
Barbell shoulder press
40kg x 15
50kg x 10
 
Cable lateral raise [muscle round]
9kg x 4/4/4/4/4/4
 
Tricep pushdown [rest pause]
54kg x 30
54kg x 15
 
Crunches
40/30/20/15
 
Time: 1hr 50min.
 
NOTES: 
Some new exercises where I'm finding my feet meant I got the weight a little wrong so reps slightly higher than prescribed.
 
 

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doc
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Re: Mid-life crisis 2018/12/14 18:01:04 (permalink)
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Eugene
 
 
Being of limited intelligence, I can't really answer these volume questions with any degree of certainty. I've had another look at the four different sessions and, no, I don't think over the week the volume is anywhere near the same. Dan spoke about increasing intensity but I only really know one level of intensity and that is to go as hard as I can at the time; I've never backed off something because I have another set or exercise to do next. 


This was always my mentality , but it led to 4 shoulder ops and knee problems , too much weight and improper form , although to look at it would have looked good as i wasn't a sloppy trainer , but taking my intensity down a notch and focusing on the mind/muscle connection a bit more and ive avoided more joint pain and made some progress. I still train to failure but i just make sure the primary muscle is doing all of the work and now train with 60-70 % of the weight and concentrate a lot more . suppose its the difference between outright raw power intensity or a bit more thoughtful max effort slower intensity , hard to explain but i wouldn't have trained like this ever if i hadn't wrecked my joints as i wouldn't have felt i was going hard enough but failure is failure for me.  Complicated body mechanical exercises like bench press still have me using my shoulders/triceps so I stay away from it , but with something like quads/leg presses , you cant reall use any other supporting muscles so with that I still go heavy.
Tuffy
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Re: Mid-life crisis 2018/12/14 21:09:49 (permalink)
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doc
This was always my mentality , but it led to 4 shoulder ops and knee problems , too much weight and improper form , although to look at it would have looked good as i wasn't a sloppy trainer , but taking my intensity down a notch and focusing on the mind/muscle connection a bit more and ive avoided more joint pain and made some progress. I still train to failure but i just make sure the primary muscle is doing all of the work and now train with 60-70 % of the weight and concentrate a lot more . suppose its the difference between outright raw power intensity or a bit more thoughtful max effort slower intensity , hard to explain but i wouldn't have trained like this ever if i hadn't wrecked my joints as i wouldn't have felt i was going hard enough but failure is failure for me.  Complicated body mechanical exercises like bench press still have me using my shoulders/triceps so I stay away from it , but with something like quads/leg presses , you cant reall use any other supporting muscles so with that I still go heavy.


This is spot on where I am at and I wish I had always trained the way I do now. My joints are fcuked from years of just lifting for liftings sake. Maybe I am just brittle as I have always tried to have good form.
 
When I look for intensity it doesn't simply mean heavy weight. I am looking for controlled negative's with strict form and progressive overload. If you cannot control the weight, it is too heavy but a 3 second negative forces you to use a weight you can control.
Tuffy
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Re: Mid-life crisis 2018/12/14 21:10:57 (permalink)
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Eugene
Tuffy
IMO burn out was inevitable before the changes were made to the training plan and this is not an option with the time we have. 



This makes me wonder whether the comp is too soon.

You are going to be extremely competitive in this comp. You severely underestimate yourself.
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Re: Mid-life crisis 2018/12/15 04:56:44 (permalink)
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Tuffy
doc
This was always my mentality , but it led to 4 shoulder ops and knee problems , too much weight and improper form , although to look at it would have looked good as i wasn't a sloppy trainer , but taking my intensity down a notch and focusing on the mind/muscle connection a bit more and ive avoided more joint pain and made some progress. I still train to failure but i just make sure the primary muscle is doing all of the work and now train with 60-70 % of the weight and concentrate a lot more . suppose its the difference between outright raw power intensity or a bit more thoughtful max effort slower intensity , hard to explain but i wouldn't have trained like this ever if i hadn't wrecked my joints as i wouldn't have felt i was going hard enough but failure is failure for me.  Complicated body mechanical exercises like bench press still have me using my shoulders/triceps so I stay away from it , but with something like quads/leg presses , you cant reall use any other supporting muscles so with that I still go heavy.


This is spot on where I am at and I wish I had always trained the way I do now. My joints are fcuked from years of just lifting for liftings sake. Maybe I am just brittle as I have always tried to have good form.
 
When I look for intensity it doesn't simply mean heavy weight. I am looking for controlled negative's with strict form and progressive overload. If you cannot control the weight, it is too heavy but a 3 second negative forces you to use a weight you can control.




I probably need to take some of this advice on board myself.
 
I agree Eug- you definitely underestimate yourself. Maybe its because you've made such progress in a short amount of time you don't quite believe it. Inversely I've been training 10+ years and have pretty much fvck all to show for it! You're doing incredible really mate!

Brett's Journal Part VII  - The Farce Awakens
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