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Tuffy
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Re: NEED TO GROW! 2016/07/18 19:08:26 (permalink)
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DAY 8 - 18/7
 
Not good today...
 
I didn't mention this yesterday but I fell asleep whilst driving in the afternoon and this is something that has been of a concern for a few weeks but I have never experienced it during the day. I am just not sleeping well at all. I am getting to sleep better than ever but I am waking early, waking in the night and my quality of sleep is poor. I am averaging 4-5 hours. I think it is down to my breathing being bad at night and Codie has noticed this and brought it to my attention. I basically wake myself because I stop breathing or can't breath properly, so I have cot some nasal decongestant to see if that helps tonight.
 
So, I woke this morning and was dead!! I got up to take my son to school and went straight back to bed without having breakfast. I woke up at 12.30pm and although I felt better, I was still pretty groggy. I had breakfast but given the fact I was 3 meals behind, I thought I best skip training. It's a bit of a bad week as I am away Friday, so I will have to train Tue, Wed, Sat, Sun and as I cannot train 3 days in succession, resume next week on Tue.
 
DIET
Started off with my no carb diet breakfast and went out with Codie to get some bits and bats done. I felt like sht and drained and just though fcuk it! So we went for Pizza Hut buffet. Had a good feed there which pretty much did me. So now we're just chilling in the garden with a few ciders and will have some ice cream later. Not pretty but it's not going to kill me!!
 
TRAINING
As mentioned I cried off sick.
post edited by Tuffy - 2016/07/26 11:14:52
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Ox
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Re: NEED TO GROW! 2016/07/19 20:21:43 (permalink)
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Sounding rough mate, how you feeling now?

 
 
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#22
Tuffy
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Re: NEED TO GROW! 2016/07/19 20:30:35 (permalink)
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Ox
Sounding rough mate, how you feeling now?


Rubbish mate, I don't know what's happened to me but I look & feel like sht!! Lost the motivation for anything and feel really low. I haven't trained again today and I am in constant pain with tendonitis in my ankle.
 
I have so much to do and just can't seem to get anywhere and I am getting more and more stressed but I have to address my health before anything else and sort out my sleep issue.
#23
Ox
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Re: NEED TO GROW! 2016/07/19 20:35:58 (permalink)
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Sounds crap mate, this heat can't be helping either. Hope you start to feel better soon mate.

 
 
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#24
Tuffy
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Re: NEED TO GROW! 2016/07/19 20:37:59 (permalink)
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DAY 9 - 19/7
 
Not much different today... I am getting very low with the amount I have on my plate and the inability to do it. Add to that the fact I can't train or eat properly, it's all just becoming a headache.
 
I trained a client this morning but I was fcuked! I came home in so much pain simply from walking round. I developed an injury whilst on holiday which I thought was due to the water retention but it turns out that it is tendonitis and is going to take a while to heal. It was most certainly caused by the added weight from water and walking awkwardly on it but now that's all behind me I am left unable to walk. I am planning to train tomorrow as I am away on Friday with Codie, so need to do Wed, Thu, Sat, Sun this week. 
 
Things started so well last week and I was full of enthusiasm but with the lack of sleep and constant pain and depression setting in, I am becoming a walking disaster. I will keep this journal going even if just for my benefit. It will serve as a reference for me in 12 months time.
 
DIET
Had my normal training day diet and then just picked. Really not in the mood for food prep and scheduled eating but I hate myself for it. I look a right scruffy, haggard, fat mess but I am my own worst enemy.
 
TRAINING
Too much pain in my leg but I am planning to go tomorrow and just pain killer up!
 
post edited by Tuffy - 2016/07/26 11:15:07
#25
Tuffy
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Re: NEED TO GROW! 2016/07/19 20:39:18 (permalink)
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Ox
Sounds crap mate, this heat can't be helping either. Hope you start to feel better soon mate.


Has a lot to do with it Dave as my room gets the sun in the morning and the evening, so it's sweltering now. Our new sofa still hasn't arrived, so the only place I can chill is the kitchen but it's not comfortable. The bedroom is way too hot!!
#26
Tuffy
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Re: NEED TO GROW! 2016/07/25 18:55:07 (permalink)
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DAY 10 - 20/7
 
Leg getting much worse and it seems that complete rest is the only cure but a lot of rest = very little recovery.
 
My mood is getting worse and I am quite low.
 
DIET
Not even trying anymore and I have pretty much lost all motivation.
 
TRAINING
Still no training and I will now have to take the whole week off.
post edited by Tuffy - 2016/07/26 11:15:17
#27
Ox
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Re: NEED TO GROW! 2016/07/25 18:56:47 (permalink)
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Tuffy
DAY 10
 
Leg getting much worse and it seems that complete rest is the only cure but a lot of rest = very little recovery.
 
My mood is getting worse and I am quite low.
 
DIET
Not even trying anymore and I have pretty much lost all motivation.

TRAINING
Still no training and I will now have to take the whole week off.


Sounds like you're going through it mate...whats the injury? No way of training around it?

 
 
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#28
Tuffy
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Re: NEED TO GROW! 2016/07/25 19:18:41 (permalink)
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Ox
 
Sounds like you're going through it mate...whats the injury? No way of training around it?


It's some kind of tendon injury in my ankle but it's so painful and I can't even walk on it. I am in constant pain which is really depressing. 
#29
Tuffy
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Re: NEED TO GROW! 2016/07/25 19:24:55 (permalink)
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DAY 15 - 25/7
 
I haven't posted for a few days but rather than update each individual day, I will go through the last few days. 
 
It hasn't been good with me completely losing the motivation to train and with that goes diet. I ate fast food or a take away or out for lunch and dinner every day last week. I only gained 1kg and 1cm around my waist, so not too bad!
 
Weekend was really good with me & Codie going away for a spa day. This was something I booked to say thank you for supporting me through prep. We had a great time and since holiday have not had any time alone.
 
Today I am very low though, more so than I have been in a while. I am still sleeping poorly, so this is really not helping with my mood and progress in the gym. I keep beating myself up because my offseason has started so bad and I need to get my ass into gear as nobody can do this for me. I still trained Codie at the gym but because I woke up late and missed meals I used that as an excuse not to train. Tomorrow is a new day though and I am determined to get back into it tomorrow.
 
 
post edited by Tuffy - 2016/07/27 23:18:54
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Re: NEED TO GROW! 2016/07/25 19:27:10 (permalink)
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Stay strong mate, concentrate on all that is good in your life...looks like there is a lot so focus on that and deal with a day at a time :)
 
Can you train upper body if seated?

 
 
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#31
Tuffy
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Re: NEED TO GROW! 2016/07/25 19:29:56 (permalink)
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Ox
Stay strong mate, concentrate on all that is good in your life...looks like there is a lot so focus on that and deal with a day at a time :)
 
Can you train upper body if seated?


I could do yes mate. This is what is frustrating me because I am following this new routine and want to give it a chance but I am not taking to it... Anyway it is full body.
 
I did train shoulders and triceps last Friday with my morning client and I loved it and was pretty strong and blew up, so for once didn't feel like a fat bloater and more so a bodybuilder!!
#32
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Re: NEED TO GROW! 2016/07/25 19:54:31 (permalink)
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Head up Dan mate, you been through a lot over the year's but always come back fighting. Good to see you back on here posting again.

Ps. Toke is my new username it's Rory here (rex2)
#33
Tuffy
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Re: NEED TO GROW! 2016/07/26 10:06:03 (permalink)
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toke
Head up Dan mate, you been through a lot over the year's but always come back fighting. Good to see you back on here posting again.

Ps. Toke is my new username it's Rory here (rex2)


Hey Rory, great to hear from you mate.

Nice that I start posting and within a couple of weeks 2 of the old crew are back!!
#34
Tuffy
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Re: NEED TO GROW! 2016/07/26 11:32:33 (permalink)
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DAY 16 - 26/7
 
Thank you for the supportive words guys. I realise this journal is of little interest to anybody at the moment and I am contributing fck all to anyone else's but both will improve when I get my head sorted.
 
I got up this morning to go and train my best mate. I was extremely tired and didn't want to get up but I couldn't let him down. I am now going to get up each morning at the same time regardless of what I have to do - I need a routine. 
 
Anyway... I ended up training with him and felt much better afterwards, as if the depression had been lifted, so this has given me a big push to get back training.
 
Just back from the gym for the second time today. I was just going to train Codie but decided to join in and had a great session lifting some reasonable weight.
 
DIET
Back to my training diet today and I feel good for it.
 
TRAINING
I trained this morning with my best mate hitting chest and went pretty heavy on some lifts. I can't remember what I did but hit 4 plates a side on the leverage press pretty comfortably.
 
At lunchtime I trained with Codie and did the following:
 
Pendlay Row
110kg x 8
105kg x 7
 
V-Bar Pulldown (4 sec neg)
80kg x 9
100kg x 6
 
Single Arm Row
70kg x 6 / 6
 
Pulldown (4 sec neg)
70kg x 8 / 8
 
Good Morning Raises
60kg x 9 / 10
 
Standing EZ Curl
40kg x 8 / 8
post edited by Tuffy - 2016/07/27 23:19:09
#35
Ox
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Re: NEED TO GROW! 2016/07/26 11:34:01 (permalink)
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Great news Dan :) keep moving forwards as you always have :)

 
 
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#36
Tuffy
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Re: NEED TO GROW! 2016/07/26 15:11:25 (permalink)☄ Helpfulby Ox 2016/07/26 18:49:19
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Ox
Great news Dan :) keep moving forwards as you always have :)


Feel like I have turned a corner now. Will be posting my new routine up shortly.
post edited by Tuffy - 2016/07/26 17:22:33
#37
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Re: NEED TO GROW! 2016/07/26 18:49:34 (permalink)
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Tuffy
Ox
Great news Dan :) keep moving forwards as you always have :)


Feel like I have turned a corner now. Will be posting my new routine up shortly.


Look forward to it mate :)

 
 
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#38
toke
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Re: NEED TO GROW! 2016/07/26 18:53:07 (permalink)
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Nice one Dan, glad to hear your back on track..
#39
Tuffy
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Re: NEED TO GROW! 2016/07/26 21:23:28 (permalink)
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NEW WORKOUT ROUTINE
 
From now on I will be training with Codie instead of on my own after I have trained her. I was always going to be training her with weights in order to shape her physique and was starting her with her own routine today aiming for progression. I have tweaked my session and she is happy to join me with that and the adding / taking off of weights doesn't really bother me.
 
The plan is to hit each muscle group twice per weak with low volume max intensity. Only 4-5 exercises per body part with just 2 sets. I will train Monday, Tuesday, Thursday and Friday with Wednesday, Saturday and Sunday as rest days.
 
The first half of the session focuses on the main muscle group that day and is as heavy as possible with good form. Compound movements and free weights where possible. The second half with hit the opposing muscle groups with high rep pump sets flooding the muscle with blood. This will be in continuos fashion with no rest pause.
 
The aim will be to progress each and every session!!
 
MONDAY - LOWER (quad focus)
Leverage Leg Press - 1 x 8-12 / 1 x 6-10
Barbell Squat - 1 x 8-12 / 1 x 6-10
Leg Press (narrow feet) - 1 x 8-12 / 1 x 6-10
Leg Extension - 1 x 8-12 / 1 x 6-10
Adductor - 2 x 10-15
Seated Leg Curl - 2 x 15-25
Glute Kickbacks - 2 x 15-25
Calf Press - 2 x 15-25
 
TUESDAY - UPPER (pull focus)
Pendlay Row - 1 x 8-12 / 1 x 6-10
Leverage Pulldown - 1 x 8-12 / 1 x 6-10
V-Bar Pulldown - 1 x 8-12 / 1 x 6-10
Deadlift - 1 x 8-12 / 1 x 6-10
Incline Machine Press - 2 x 15-25
Cable Crossover - 2 x 15-25
Dumbbell Lat Raise - 2 x 15-25
Cable Rear Delts - 2 x 15-25
Tricep Pushdown - 2 x 10-15
 
THURSDAY - LOWER (hamstring & glute focus)
Barbell SLDL - 1 x 8-12 / 1 x 6-10
Dumbbell SLDL (partials) - 1 x 8-12 / 1 x 6-10
Abductor - 1 x 8-12 / 1 x 6-10
Pull Through - 1 x 8-12 / 1 x 6-10
Standing Smith Calf Raise - 1 x 8-12 / 1 x 6-10
Leg Extension - 2 x 15-25
Smith Squat - 2 x 15-25
Dumbbell Lunge - 2 x 15-25
 
FRIDAY - UPPER (push focus)
Leverage Chest Press - 1 x 8-12 / 1 x 6-10
Incline Barbell Bench Press - 1 x 8-12 / 1 x 6-10
Leverage Shoulder Press - 1 x 8-12 / 1 x 6-10
Dumbbell Upright Row - 1 x 8-12 / 1 x 6-10
Cable Row - 2 x 15-25
Pulldown - 2 x 15-25
Straight Arm Pressdown - 2 x 15-25
High Row - 2 x 15-25
Dumbbell Hammer Curl - 2 x 10-15
#40
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