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Tuffy
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Re: 2018/02/09 22:37:55 (permalink)
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9/2/18
 
Really tired today due to working so many hours but had a good dose of pre workout and ended up having an awesome legs session. I increased ROM on the narrow leverage hacks and had a lot more control. I increased the weight on each set but am still some way off what I have PB'd on before. I was really pleased with my high / wide leg press as I managed all 3 sets on 530kg and got an additional rep on my PB too.
 
I wobbly after the first two exercises and the rest of the session was brutal. Feels great to be progressing again though and I am feeling stronger than ever. Calories are down by around 5,000 / week from what they were a few weeks ago but if anything I am performing better. I just hope I don't burn out.

Last time > This time
 
LOWER 1
Narrow Hack Squat
160kg x 14 > 160kg x 15
190kg x 11 > 200kg x 11
230kg x 8 > 240kg x 7
Leg Press (high & wide)
530kg x 8 > 530kg x 9 PB
510kg x 9 > 530kg x 9
480kg x 10 > 530kg x 8
Leg Extension (muscle round)
6 x 4 @ 85kg > 6 x 4 @ 85kg
Single Leg Press
70kg x 18 > 70kg x 19 PB
Lying Leg Curl (rest pause)
60kg x 12 / 6 / 4 > 55kg x 12 / 8 / 5
Seated Leg Curl (muscle round)
6 x 4 @ 65kg > 6 x 4 @ 70kg
Dumbbell Split Squat
10kg x 14 > 10kg x 16 PB
Abductor / Adductor (superset)
85kg x 20 > 85kg x 20
45º Calf Raise (muscle round)
6 x 4 @ 190kg > 6 x 4 @ 190kg
Machine Curl
24kg x 15 > 29kg x 15
39kg x 8 > 39kg x 8
Single Arm Preacher Curl
12.5kg x 10 > 12.5kg x 12
15kg x 8 > 15kg x 9
Reverse Cable Curl
16kg x 17 > 16kg x 20
 

post edited by Tuffy - 2018/02/09 22:39:55
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Tuffy
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Re: 2018/02/13 22:52:01 (permalink)
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10/2/18
 
Had a much needed day off today and spent it with the kids. We went to Ascent trampoline park which nearly killed me. I soon discovered that I am nowhere near as agile as I was years ago and it is a workout itself. The kids loved it though which is what counts.
 
Training was really good. I was looking forward to it all day as I was set to go for an all time PB on the dumbbell bench press. I hoped to get 6 reps but managed a respectable 5 on the 75kgs. It would be great to get minimum reps on them before prep saps my strength.
 
Last time > This time
 
UPPER 1
Dumbbell Bench Press
60kg x 11 > 60kg x 11
70kg x 8 >75kg x 5 PB
Dumbbell Shoulder Press
32.5kg x 12 > 32.5kg x 14
37.5kg x 8 > 37.5kg x 8
Barbell Close Bench Press
110kg x 10 > 115kg x 8 PB
110kg x 7 > 110kg x 9
100kg x 9 > 105kg x 8
Pec Dec (muscle round)
6 x 4 @ 70kg > 6 x 4 @ 70kg
Rope Pushdown (muscle round)
6 x 4 @ 24kg > 6 x 4 @ 24kg
Lat Pulldown (muscle round)
6 x 4 @ 74kg > 6 x 4 @ 74kg
Single Arm Dumbbell Row
50kg x 9 > 55kg x 8 PB
40kg x 12 > 40kg x 13
T-Bar Row
77.5kg x 9 > 80kg x 8 PB
77.5kg x 8 > 80kg x 8
Dual Pulley Pulldown (muscle round)
6 x 4 @ 50kg > 6 x 4 @ 50kg
Dumbbell Lateral Raise (triple drop set)
12.5kg x 18 / 10kg x 8 / 7.5kg x 8 > 15kg x 12 / 12.5kg x 8 / 10kg x 6
Single Arm Cable Lateral Raise
8kg x 18 > 8kg x 20
Rope Crunch (muscle round)
6 x 4 @ 39kg > 6 x 4 @ 39kg
 

Tuffy
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Re: 2018/02/13 23:01:50 (permalink)
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12/2/18
 
I improved my ROM for the two compound exercises and really focussed on keeping the hips in on the leverage squats. I did up the weight on the first 2 sets and really felt the difference. I will hurt tomorrow!! The rest of the session was really good and I made some great progress with a couple of PB's. I did reset on a few exercises to make improvements to form or hit minimum rep target.
 
LEGS 2 (with biceps)
EZ Curl
30kg x 12 > 30kg x 14
40kg x 9 > 40kg x 8
Single Arm Machine Curl
16kg x 12 > 16kg x 13
20kg x 9 > 20kg x 8
Cable Hammer Curl
16kg x 20 > 16kg x 20
V Squat
200kg x 15 > 220kg x 13
230kg x 11 > 240kg x 11
280kg x 8 > 280kg x 7
45 Degree Hack Squat
220kg x 8 > 180kg x 10
170kg x 10 > 160kg x 9
Sissy Squat
25kg x 15 > 30kg x 12 PB
Leg Extension
75kg x 20 > 80kg x 17
Adductor (rest pause)
110kg x 10 / 5 / 3 > 110kg x 10 / 4 / 3 
Lying Leg Curl
55kg x 12 > 55kg x 14
55kg x 12 > 55kg x 10
Abductor
110kg x 10 > 115kg x 10 PB
90kg x 14 > 90kg x 14
Barbell SLDL
190kg x 6 > 160kg x 8
Single Leg Lying Leg Curl (muscle round)
6 x 4 @ 25kg > 6 x 4 @ 25kg
Barbell SLDL
100kg x 16 > 80kg x 20
Seated Calf Raise
100kg x 9 > 90kg x 10
80kg x 10 > 90kg x 10
75kg x 10 > 90kg x 9
Tuffy
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Re: 2018/02/13 23:11:17 (permalink)
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13/2/18
 
Had a poor session tonight, very disappointed. It started badly on the decline press and got dramatically worse with me dropping the weight by 10kg per set on a fortnight ago. The shoulder press was ok as I beat max reps but failed on the 2nd set only to realise I had added the 2.5kg micro load without realising. I reduced the weight on the heavy set of dips as the jump is too much and I am looking to make the increments between sets smaller now. 
 
Just one of those days when I underperform. Write it off and come back tomorrow and try to hit back hard. 
 
One plus point of the evening... I did some posing at the end of the session and there is a huge improvement in my chest depth. I am holding onto my size well but I will be more confident of my progress when some more fat comes off.
 
Last time > This time
 
PUSH 2
Decline Barbell Bench Press
140kg x 11 > 140kg x 10
160kg x 6 > 150kg x 6
130kg x 10 > 120kg x 10
MTS Shoulder Press
65kg x 9 > 67.5kg x 10 PB
55kg x 13 > 57.5kg x 10
Weighted Dip
30kg x 12 > 31.25kg x 11
60kg x 7 > 40kg x 7
20kg x 10 > 30kg x 8
Cable Crossover
29kg x 11 > 29kg x 12
EZ Pushdown (rest pause)
49kg x 10 / 3 / 1 > 49kg x 10 / 3 / 1
Tricep Extension Machine
16kg x 18 PB > 16kg x 20 PB
Seated Dumbbell Lateral Raise
12.5kg x 15 > 15kg x 13 PB
12.5kg x 14 > 15kg x 10
10kg x 15 > 10kg x 16
Dumbbell Upright Row
27.5kg x 8 > 27.5kg x 8
20kg x 23 > 20kg x 14
Cable Lateral Raise (muscle round)
6 x 4 @ 12kg > 6 x 4 @ 12kg
Hanging Leg Raises
BW x 15 > BW x 15
BW x 15 > BW x 15
BW x 15 > BW x 15
BW x 15 > BW x 15
Brett
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Re: 2018/02/14 06:29:54 (permalink)
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Some great pics there mate! You are sounding very positive too.
Tuffy
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Re: 2018/02/14 22:55:42 (permalink)
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14/2/18
 
I have been struggling with a niggle in my back since Monday night. I think it was caused by the change of technique on my two squat compounds. It feels like a not in the centre of my back and it affected my sleep last night and is just there all the time. I thought training back might actually sort it out... How wrong was I?
 
I started off on the lat pulldown which I have to chain plates too now as I am stacking it for max reps. My form was a bit poor but I managed a scruffy 8 reps. I hung a 5 kg plate on a chain and wrapped it around the top of the stack but it seemed to cause friction, so I will come up with a better method and reduce the load. Probably bordering on 10kg with the chain weight.
 
Onto rack pulls and I upped the weight on my first two sets by 10kg which reduced to jump for the final set but I was feeling strong and hit max reps at 230kg last time, so I upped it to 240kg. My PB with controlled eccentric is 250kg and I stalled on that weight some time ago forcing a reset, so I was pretty pleased to be back up there. Picked it up and it felt pretty comfortable. Not light but I was confident of getting 8 reps. I think it was the 5th rep where I the safety rods unevenly and it threw me off and then on the concentric portion of the movement my back went into spasm. 
 
I was in agony and movement was limited, breathing was difficult and I couldn't sit down. I had to bite the bullet and get Rob to force my arm out of the position it was held in and stretch out my back. It killed until it reached full stretch. I held it there as long as I could and when he released it, I have movement again and the pain had eased by about 50%. I did a little more stretching, got Adam to work the area with his elbow and then sprayed deep heat on it. I wanted to get back on with my training, so took some co-codamol and went to test the water with a cable row. No pain at all with the contraction of the row and the stretch at the bottom of the rep felt good, so I worked through my workout airing on the side of caution, reducing some of the load.
 
I swapped out a few exercises that I knew would put too much stress on my back.
 
Last time > This time
 
PULL 2
Lat Pulldown
109kg x 10 > 115kg x 8 PB
94kg x 12 > 94kg 13
Rack Pull
180kg x 13 > 190kg x 11
200kg x 10 > 210kg x 9
220kg x 8 > 240kg x 5 (injured)
Leverage Row
180kg x 8 > 160kg x 10
140kg x 13 > 120kg x 15
Rack Chins
15kg x 12 > BW x 12
25kg x 8 > BW x 12
Single Arm Smith Row
20kg x 20 >20kg x 14
Dumbbell Pullover (muscle round) - Swapped to Cable Straight Arm
6 x 4 @ 49kg
Cable Rear Delt
7.5kg x 10 > 7.5kg x 11
7.5kg x 10 > 7.5kg x 10
5kg x 17 > 5kg x 15
Leverage Shrug
110kg x 8 > 100kg x 11
70kg x 19 > 50kg x 20
Smith Calf Raise - Swapped to Seated Calf Raise
65kg > 10 
65kg > 10 
65kg > 10
 

post edited by Tuffy - 2018/02/14 23:09:41
Brett
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Re: 2018/02/15 00:46:36 (permalink)
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Sounds like it's muscular bud so hopefully wont set you back too much and you can train around it.
 
As for the pulldown... depending on how wide the plates are you might be able to slip a dumbbell on top between the bars. This is what I've done -the weights on the bells hold it in place nicely.
Tuffy
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Re: 2018/02/19 23:04:14 (permalink)
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19/2/18
 
I haven't posted for a few days as I have not been training. The injury last Wednesday night turned out to be a lot worse than I thought and I have been in a lot of pain ever since. I checked in on Thursday with JP and he told me to take the rest of the week off training. There is no way I would have been able to train anyway, I have barely been able to move. 
 
I was dosed up on all sorts on Wednesday night to relieve the pain and try to sleep. I woke up in the morning and felt really watery. I weighed 2kg more than I did last week but my waist was down by 1cm. I disregarded the weight as it can't be accurate. I send JP progress pics anyway, so he can see my condition which is obviously more important than what the scales say. 

There have been some fairly big changes to my plan. My training day calories have dropped almost 600 / day and I am doing 20 minutes LISS fasted cardio each day. I am quite happy with the changes as I want to start seeing the fat come off now.
 
I was away on Friday for my monthly business course in London. It was really good and as usual I came away with loads of ideas and filled with positivity and motivation. It was exhausting though as I was out of the house from 4.30am on Friday until 1.30am on Saturday. My poor sleep in the nights leading up made the journey home treacherous. I had to stop twice as I was falling asleep at the wheel.
 
 I had a day off on Saturday though and chilled out before covering reception at the gym on Sunday. It went pretty quickly though and I think being up and about helped my back. 
 
Onto today and I did my first CV session this morning - I actually enjoyed it. I have to get up an hour earlier now so that I can get to the gym, do cardio and be back for when my alarm would have normally woke me up. 20 minutes is nothing though and I just get the tunes blasting in the boom room and mess about on my phone which passes the time really quickly.
 
I was dreading training as I didn't think I would be able to do anything and the thought of my back going into spasm whilst I had a barbell on my back squatting freaked me out big time. I wore my weight belt really high which helped keep the area where the injury is feel secure. I warmed up well and did some build up sets to my working weight. I managed the same reps as last time on my first set and really worked on increasing my ROM. I didn't up the weight for the next two sets but was pretty pleased that I was able to do them. I reduced the weight by 50% on leg press and after the deep squats they were really tough. All in all it was a decent session and I am pleased that I managed to hit most exercises. I had to do all of the bicep exercises seated too which made them harder but better to be honest. Afterwards I felt a lot looser and if anything my injury felt less painful. Training on Tramadol was certainly an experience!!
 
Last time > This time
 
LEGS 1 (with biceps)
T-Grip Curl
35kg x 15 > 35kg x 13
40kg x 8 > 40kg x 10
Single Arm Machine Curl
16kg x 12 > 16kg x 13
20kg x 9 > 20kg x 8
Dumbbell Hammer Curl
12.5kg x 18 > 12.5kg x 20
Squat
120kg x 13 > 120kg x 13
150kg x 11 > 120kg x 11
190kg x 1 > 120kg x 8
45º Leg Press
400kg x 12 > 200kg x 12
400kg x 8 > 200kg x 12
Walking Lunge (Dumbbell)
15kg x 30 > 15kg x 26
Leg Extension
75kg x 19 > 75kg x 20
Adductor (rest pause)
105kg x 10 / 7 / 5 > 110kg x 10 / 5 / 3
Dumbbell Leg Curl
20kg x 12 > 20kg x 10
20kg x 10 > 20kg x 7
Glute Bridge
80kg x 9 > 80kg x 10 PB
60kg x 12 > 70kg x 12
Dumbbell SLDL
70kg x 10 > 15kg x 10
Lying Leg Curl (muscle round)
6 x 4 @ 55kg > 6 x 4 @ 55kg
Dumbbell SLDL
35kg x 20 > 15kg x 20
Seated Calf Raise
100kg x 10 > 90kg x 10
80kg x 10 > 90kg x 10
75kg x 10 > 90kg x 10
 

dirtyvest
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Re: 2018/02/20 17:29:23 (permalink)
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Go easy and keep mobile is often the best deal with this sort of thing... and learn your lesson, TnG on rack pulls, when the weight is that heavy, is always going to be risky

Limits, like fear, are often just an illusion: MJ 12/9/09
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Eugene
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Re: 2018/02/20 18:23:00 (permalink)
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I've just discovered who JP is. What a clever little sausage I am. He does all your gear too, which I'm guessing he can't list on the website. How much do you pay for him to tailor all that lot?
 
Back must be on the mend physically, if not mentally.
post edited by Eugene - 2018/02/20 19:51:08

Back to bodybuilding? I'm having a mid-life crisis: https://www.muscletalk.co...e-crisis-m5455232.aspx
Don't lift weights... work the muscle.
Tuffy
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Re: 2018/02/21 21:59:25 (permalink)
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dirtyvest
Go easy and keep mobile is often the best deal with this sort of thing... and learn your lesson, TnG on rack pulls, when the weight is that heavy, is always going to be risky


Would you suggest a dead stop or stopping just above so there is no contact?

Eugene
I've just discovered who JP is. What a clever little sausage I am. He does all your gear too, which I'm guessing he can't list on the website. How much do you pay for him to tailor all that lot?
 
Back must be on the mend physically, if not mentally.


Yeah he advises me on my cycle as well as training and nutrition. Cost is £450 / quarter.
Tuffy
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Re: 2018/02/21 22:02:50 (permalink)
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20/2/18
 
My best mate Tom was back training tonight after a long spell off injured and then work hours changing. I am planning his diet for the coming week so he can follow a pseudo prep to get to a really low body fat level which will put him in a better position to grow. It means he’ll be dieting alongside me which is pretty cool as it’s 15 weeks to the finals on Sunday.

I didn’t want to do any flat benching tonight as there was a chance that any instability could aggravate my injury. I swapped out flat barbell bench for seated wide leverage press. I haven’t don’t this exercise since the end of May last year. Obviously back then I wasn’t working with a 3 second eccentric but I still came in and beat my PB by 10kg. Followed that up with a PB on barbell shoulder press. No more PB’s but a decent session with extra reps here and there.  I felt really full after the session. This is by far the best my chest has ever looked. Very pleased with how I’m looking at this stage.

PUSH 1
Wide Leverage Press
160 kg × 10
180 kg × 6
140 kg × 10
Shoulder Press
90 kg × 8
60 kg × 14
T-Grip Press
80 kg × 10
85 kg × 6
75 kg × 8
Pec Flye
99 kg × 9
Rope Pushdown (rest pause)
29 kg × 10 / 4 / 1
Dumbbell Tricep Extension
25 kg × 20
Lateral Raise
15 kg × 15
12.5 kg × 13
7.5 kg × 18
Upright Barbell Row
50 kg × 9
40 kg × 13
Lateral Raise Machine (muscle round)
6 x 4 @ 32 kg 
 
Current condition post push session:

Eugene
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Re: 2018/02/22 13:09:26 (permalink)
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Excellent pic.

Back to bodybuilding? I'm having a mid-life crisis: https://www.muscletalk.co...e-crisis-m5455232.aspx
Don't lift weights... work the muscle.
dirtyvest
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Re: 2018/02/22 16:57:11 (permalink)
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Out angling the angles there dude, looking good

Limits, like fear, are often just an illusion: MJ 12/9/09
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Brett
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Re: 2018/02/22 23:29:41 (permalink)
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Looking solid as fvck mate! Glad the back is manageable.
Tuffy
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Re: 2018/02/23 15:18:38 (permalink)
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Eugene
Excellent pic.

dirtyvest
Out angling the angles there dude, looking good


Brett
Looking solid as fvck mate! Glad the back is manageable.


Cheers fellas



Tuffy
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Re: 2018/02/23 15:20:39 (permalink)
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21/2/18

First session training back since picking up my injury last week.

I am on my last lot of Tramadol today and am rationed to 3 doses. So took one dose after CV, 1 dose around 4.30pm and one dose before bed. Tomorrow morning I have my deep tissue massage, so I’ll get him to work on it then and hopefully I’ll be good without any further pain killers.

Training was ok today. I was ok going heavy on pulldowns but opted for leverage deads over barbell and stayed pretty light. I made sure Form was tight and had a very slow controlled eccentric. No issues with my injury, so I’m confident I’m recovering well.

I got a few PB’s but nothing significant. I was obviously extra careful tonight and still managed some decent numbers, so pretty pleased.

Check in tomorrow morning, so it’ll be interesting to hear what my coach thinks.

PULL 1
Pulldown (Leverage)
180 kg × 8
140 kg × 15
Deadlift (Leverage)
40 kg × 15
90 kg × 11
130 kg × 8
Cable Row
94 kg × 12 PB
84 kg × 10
Chin Up
7 reps
6 reps
Dumbbell Row
30 kg × 18
Straight Arm Pressdown
6 x 4 @ 44 kg
Rear Delt
69 kg × 10
69 kg × 8
44 kg × 17
Shrug (Barbell)
135 kg × 10 PB
100 kg × 20
Smith Calf Raise
200 kg × 10
200 kg × 9
160 kg × 10
 
Progress pic from PWO tonight. Back still holding a lot of fat but so much more thickness than last year.
 

Tuffy
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Re: 2018/03/04 18:52:36 (permalink)
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22/2/18
 
Sat down listening to my stomach growl with hunger, was probably not the best time for my plans for next week to come through... 
 
I have made progress this week with the introduction of fasted CV and the drop in calories from my training day meals. I’ve lost over a kg and I can see very subtle improvements in my condition.
 
Until today it hasn’t been difficult at all. I have been enjoying the morning cardio and 20 minutes passes really quickly. The diet changes have been unnoticeable in terms of hunger, so to make progress with no real hardship was good. 
 
Today is a different story though. The tiredness from an hour less in bed is starting to hit me. Added to the sudden drop in temperature this morning, the last thing I wanted to do was go out to the gym. Hunger has been unbearable! I was struggling with hunger pain before my morning meal and after I had eaten it, I was hungry again within an hour. I had my afternoon meal an hour earlier than normal as I couldn’t bare it. Now at 4pm, my stomach has been growling for an hour and I have another hour until my pre training meal. I am still in pain from my injury last week, so pretty much miserable and hating life. So, let’s look at my weekly stats and then see what JP has in store for me...

 
Last Week
Weight - 103.5kg (1.2kg)
Waist - 86cm (-1cm)

This Week
Weight - 102.3kg
Waist - 85cm  
 
There are actually 2 weeks between these but last week I was on medication for pain as I injured myself the day before check in. The meds made me gain 2kg water weight, so I didn’t bother noting it here as it wasn’t accurate. Considering my weight had held at 103.5/6kg for 3 weeks previous, I was pleased at the drop. My waist is also the lowest it’s been since starting with JP. 
 
I have always hoped throughout this process that I would hang in at 100kg for as long as possible (whilst dropping fat). I was onstage at 92.6kg last time I competed and not as lean as I’d like to be. My aim is to be heavier this year but in better condition. So I look at it and think ‘do I really have 10kg more fat to drop’? 
 
15 weeks out to 10 weeks out...  

I believe I have been gaining muscle so far in prep. Losing fat and gaining muscle to keep me at the same weight. The rate at which I am now dropping fat is quicker than that of muscle gain, hence the weight loss.
 
Changes...
 
Calories are down in both my training and non-training day diets. Non-training day has been hit the hardest and the total drop for the week is over 1,700 calories. 
 
Cardio has been increased by 75% too and I have to do an additional load of steps but I’m guessing this will be covered in the cardio hike.
 
These changes are going to be tough as I’m already finding it hard. I’ve done much worse before but not this far out. At least I should start to see progress revved up now. Maybe one day I’ll get a cheat / re-feed???
post edited by Tuffy - 2018/03/04 18:54:25
Tuffy
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Re: 2018/03/04 18:56:24 (permalink)
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23/2/18
 
Had a really **** day today. Feeling tired, in pain with my injury and very very hungry. I needed to get in to the gym and smash out a good session. I knew I had high / wide leg press which I had only just hit a PB on and it was daft heavy. 
 
I started with narrow leverage hacks and form was very slow and controlled as I couldn’t afford to have and movement in the torso but still wanted to achieve a good depth. I have been concentrating a lot on the form with both the lever hack and squat to ensure ROM is optimal and I am getting the most of the exercise as opposed to chucking weight on for the sake of it. I upped the weight on the first two work sets and got an extra two on the third, hitting max. I was confident to go in heavy on the leg presses and managed an extra rep for a PB.
 
LOWER 1
Hack Squat (Narrow)
170 kg × 15
210 kg × 11
240 kg × 8
Leg Press (High & Wide)
530 kg × 10 PB
530 kg × 9
530 kg × 8
Leg Extension (muscle round)
6 x 4 @ 85kg
Leg Press (Single Leg)
70 kg × 20 PB
Lying Leg Curl
60 kg × 12 / 8 / 6
Seated Leg Curl
6 x 4 @ 70kg
Split Squat
10 kg × 18 PB
Abductor / Adductor (superset)
85kg x 20 / 20
45 Degree Calf Raise
6 x 4 @ 190kg
Bicep Curl (Machine)
29 kg × 15
39 kg × 8
Preacher Curl (Single Arm)
12.5 kg × 15
15 kg × 10
Cable Curl (Reverse)
16kg x 20
 
Tuffy
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Re: 2018/03/04 18:58:08 (permalink)
0
24/2/18
 
I’m a bit late with this update as I like to spend what little free time I have with the family on a Saturday and I work all day Sunday.

I missed morning cardio on Saturday as Codie is at the gym doing her 12 week program with Anita and the ladies. I had to stay home and look after the kids. I did a double session on Sunday morning to make up for it, so no harm done there.

Although I am following the process, I am finding it very difficult to get into prep mode. I don’t have the same passion or desire to compete anymore. Whether that is because I have too much on with the gym or because I don’t believe I will be good enough to even have an impact on stage. I have the same dogged approach though and giving up doesn’t seem like an option. It is however very difficult when the prize at the end doesn’t seem as great. I am more motivated to seeing how good I can look because I believe I will be the best I’ve been. Maybe not good enough to break into the top 3 or win any qualifier but the best I have been.

Training on Saturday started well and I got max reps on my first dumbbell press. I have been stuck on the 60kg dumbbells for weeks whilst climbing the weight on my second set. 12 fairly easy reps were done so I was fairy confident of hitting my goal of 75kg x 6. Nope! 75kg x 5 again... at least strength was not dropping although it felt really heavy. I compared this time to a fortnight ago and I do seem to have slowed them down.

The rest of the session was good but I dropped back considerably on close grip bench with a rep dropped on the first set, a couple on the next and I had to drop the weight on the third.

UPPER 1
Bench Press (Dumbbell)
60 kg × 12
75 kg × 5
Shoulder Press (Dumbbell)
35 kg × 12
37.5 kg × 8
Close Grip Bench Press (Barbell)
115 kg × 8
110 kg × 7
100 kg × 7
Pec Dec (Muscle Round)
6 x 4 @ 70kg
Rope Pushdown (Muscle Round)
6 x 4 @ 24kg
Lat Pulldown (Muscle Round)
6 x 4 @ 74kg
Dumbbell Row
55 kg × 8
40 kg × 12
T-Bar Row (Olympic)
80 kg × 8
80 kg × 8
Dual Pulley Pulldown
6 x 4 @ 50kg
Lateral Raise (Triple Drop)
15 kg × 12
12.5 kg × 9
10 kg × 7
Single Arm Lateral Raise (Cable)
8 kg × 18
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