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Tuffy
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Re: NEED TO GROW! 2017/07/17 15:24:17 (permalink)
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DIET:

I will be starting with 5 meals per day and an intra workout shake. I will follow this plan for the next two weeks until my condition resembles what it was before I went on holiday. I will then look to ramp the calories up gradually by increasing the carbs in my intra shake and PWO meal.

Meal 1 - 9.00am
3 Medium Eggs
4 Egg Whites
50g Smoked Salmon
5g Coconut Oil

Meal 2 - 12.30pm
250g Chicken Breast
Baby Leaf Salad
7 Cherry Tomatoes
15g Soy, Chilli & Ginger Dressing
5g Coconut Oil
Mixed Spices

Meal 3 - 4.30pm
250g Haddock
Chopped Onion
Moroccan Style Rice with Chick Peas & Aubergine
10g Butter

Intra W/O - 6.30pm
50g Dextrose
10g Pepto Pro

PWO - 7.30pm
50g Whey Protein
75g Coco Pops

PPWO - 9.30pm
2 Servings of Protein Pancakes
30g Honey
25g Casein
100g Blueberries

Calories: 2,545
Protein: 285g
Carbs: 222g
Fat: 58g
post edited by Tuffy - 2017/07/17 15:26:06
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Re: NEED TO GROW! 2017/07/17 15:27:19 (permalink)
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TRAINING:

 
My current training split is Pull, Push, Legs running 5 days on 2 days off which means the muscle group trained differs on its corresponding day week to week. The only reason for this is because my weekends are kept for family time otherwise I would ideally do 6 on 1 off. I have 3 different sessions for each of the PPL so as to ensure I am hitting all angles whilst keeping volume down. The main aim of this routine is to add as much size as possible through lifting as heavy as possible and progressing each session. The reason I opt for pull, push, legs as opposed to the normal push, pull, legs is because I do not like to train legs after pull as I find they hinder one another.
 
Before my holiday and tricep / bicep injury I was making some good progress and lifting more than ever on some movements. As I am taking a break from PEDs now, I am not expecting to get back to the level I was at pre injury but I am certainly not holding back. I will ease back in this week and look to start moving bigger numbers when I up my calories.
 
Each compound movement works on 2 different rep ranges with the 1st set being 6-10 reps, then the weight is lowered slightly to hit 8-12 reps. Just 2 working sets but they are maximal loads after several warm ups. As a rule I warm up for as many sets as needed. Some days it's more than others and some movements more than others but as an example it is usually as follows:
 
15, 10, 5, 4
 
Sometimes more, sometimes less. I increase the weight each time to my working weight.
 
The isolation exercises are typically around 8-12 reps for both working sets.
 
PULL A:
Leverage Deadlift
T-Bar Row
V-Bar Pulldown
Lat Bar Pulldown
Rear Delt Machine
Leverage Shrug
Dumbbell Hammer Curl
 
PUSH A:
Dumbbell Bench Press
High Incline Smith Press
Weighted Dip
Cable Crossover
Tricep Pushdown
Later Raise
Seated Lateral Raise
 
LEGS A:
45º Leg Press
Barbell Squat
Leg Extension
Barbell SLDL
Lying Leg Curl
Seated Calf Raise
45º Calf Raise
 
PULL B:
Seated Leverage Row
Leverage Deadlift Row
Leverage Pulldown
Close Grip Pulldown
Face Pull
Smith Shrug
Cable Curl (arms extended)
 
PUSH B:
Barbell Bench Press
Incline Leverage Press
Close Grip Bench Press
Pec Flye Machine
Rope Pushdown
Stevenson Lat Raise
Cable Lat Raise
 
LEGS B:
Leverage Hack Squat
Super Squat
Leg Extension
Dumbbell SLDL
Seated Leg Curl
Smith Calf Raise
Calf Press
 
PULL C:
Barbell Row
Leverage Low Row (single arm)
Chins
Lat Pulldown
Cable Rear Delt
Dumbbell Shrug
Camber Curl Machine
 
PUSH C:
Leverage Chest Press
Leverage Shoulder Press
Skull Crusher
Pec Dec
Cable Tricep Extension
Leaning Lat Raise
Lying Lat Raise
 
LEGS C:
45º Hack Squat
Safety Squat
Leg Extension
Glute Ham Raise
Hyper Extension (partials)
Single Leg Calf Raise
Super Calf Raise
 
 
#62
Tuffy
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Re: NEED TO GROW! 2017/07/17 15:28:15 (permalink)
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10/7/17
 
First day backeating clean and training since my holiday. I much prefer my diet now than my previous one and the reduction in meals is much more convenient. I was previously eating 2 more meals but the same overall calories and I found they barely satisfied me and I was forever prepping meals and coming down from my office to eat them. having breakfast, lunch and dinner and my PWO nutrition suits me much better. I thought I would struggle with my pancakes as I don't have much of a sweet tooth but they went down easily and were awesome.
 
Training wasn't crazy as it is my first real session since my tricep / bicep injury, so I didn't want to push things too hard. On holiday I had a bit of a volume session and repped out 15-20 reps on the 50kg dumbbells but the Watson dumbbells feel like they're double the weight. Anyone who hasn't used the Watson dumbbells should try them and I can guarantee you wouldn't be able to lift the same weight you can at your gym.
 
Anyway, here's how it went...
 
PUSH A:
Dumbbell Bench Press
50kg x 10
50kg x 10
High Incline Smith Press
70kg x 10
70kg x 11
Weighted Dip
20kg x 12 PB
20kg x 9
Cable Crossover
34kg x 7 PB
29kg x 8
Tricep Pushdown
44kg x 10 PB
39kg x 10
Later Raise
17.5kg x 14
20kg x 9
Seated Lateral Raise
15kg x 9 PB
12.5kg x 11
post edited by Tuffy - 2017/07/23 17:43:20
#63
Tuffy
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Re: NEED TO GROW! 2017/07/17 15:28:57 (permalink)
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11/7/17
 
I was supposed to be having my operation today but after a 2.5 hour wait, the anaesthetist decided that he wouldn't put me under because he thought my symptoms suggested a heart problem. Very annoyed that I still havent got to the root of this issue but on the plus side I can train now and I have my new pre workout to try ;-)
 
I didn't get much sleep last night as I had to be up early for the hospital, so I had a nap in the afternoon which meant I missed lunch but I will push all of my meals back and training too so I can get them all in.
 
Legs tonight!!
 
Good session tonight despite being tired and a bit down hearted about the hospital. I needed a pick me up but my new pre workout was delivered today and it certainly did the trick as I made some decent progress - much better than I expected after having time off.
 
LEGS A:
45º Leg Press
400kg x 7 PB
350kg x 11
Barbell Squat
130kg x 8
110kg x 11
Leg Extension
115kg x 12 PB
115kg x 10
Barbell SLDL
140kg x 7
120kg x 10
Lying Leg Curl
65kg x 11 PB
65kg x 8
Seated Calf Raise
75kg x 10 PB
75kg x 9
45º Calf Raise
150kg x 11 PB
150kg x 10
 






 
post edited by Tuffy - 2017/07/23 17:43:50
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Re: NEED TO GROW! 2017/07/17 15:29:48 (permalink)
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12/7/17
 
My legs are in bits today... well to be fair i'm hurting pretty much everywhere.
 
Very tired this morning but got through the day with a little help from caffeine. I am finding myself getting very hungry in the afternoon which could be a sign that my metabolism is picking up or that I'm a greedy bastard. I intended to increase calories after 2 weeks but I will see how my measurements and weight are at weekend and possiby up them a week early.
 
Pull today and I am looking forward to it, I just hope my bicep is ok as I felt it a little last night doing SLDL.
 
Training was abysmal! I had pain in both elbows with every movement which made going heavy extremely difficult. It is hard to tell whether I have dropped strength or if this was holding me back. I suspect I have lost strength though. As much as I hate to admit it, I just don't think my body can cope with heavy lifting.
 
I go through phases of loving or hating training back and it's definitely a hate phase at the moment.
 
PULL B:
Seated Leverage Row
190kg x 7 PB
170kg x 8
Leverage Deadlift Row
90kg x 6
70kg x 9
Leverage Pulldown
170kg x 5
150kg x 8
Close Grip Pulldown
79kg x 9
79kg x 9
Face Pull
44kg x 15
49kg x 11 PB
Smith Shrug
100kg x 10 PB
100kg x 9
Cable Curl (arms extended)
16kg x 9
12kg x 12
post edited by Tuffy - 2017/07/23 17:44:31
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Tuffy
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Re: NEED TO GROW! 2017/07/17 15:30:30 (permalink)
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13/7/17
 
Only 4 days in and I am having issues with training, recovery and general mood. I think I am going to have to implement some changes to my diet straight away as I have been on the same calories for so long and I am frankly not happy with my physique as it is. Too small and not lean enough but I am not getting leaner anytime soon, so I think it is time to ramp things up. This will help with performance, adherance, recovery and well being.
 
Felt very ****ty today so decided to go off plan with my diet. It wasn't too crazy but I added a few things in which bumped my overall calories to 4,000. It had an amazing effect on my training and I far exceeded what I expected. Just shows that food truly is the most anabolic tool we have at our disposal. I am currently running no AAS, so strength was expected to take a dive.
 
PUSH B:
Barbell Bench Press
120kg x 12
140kg x 11 PB
Incline Leverage Press
80kg x 10
80kg x 10
Close Grip Bench Press
80kg x 6 PB
70kg x 10
Pec Flye Machine
69kg x 11
69kg x 10
Rope Pushdown
20kg x 14 PB
20kg x 12
Stevenson Lat Raise
10kg x 11 PB
10kg x 11
Cable Lat Raise
8kg x 10
8kg x 9
post edited by Tuffy - 2017/07/23 17:44:54
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Tuffy
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Re: NEED TO GROW! 2017/07/17 15:31:08 (permalink)
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14/7/17

I had to cover 2 shifts at work today, so ended up working 10am until 10pm. The only break I had was my training session at 6.30pm which went really well. It was legs for the second time this week and I improved on the previous session I did which was a few weeks before my holiday. I am really pleased my leg training is progressing as I was losing interest in it but now I am enjoying it more than ever.

I had my training partner back tonight, so the next few weeks we will really be pushing on. The next 6 weeks will be tough as I am off cycle but I will be ramping up food as I go.

Tonight went like this...
 
LEGS B:
Leverage Hack Squat
160kg x 9 PB
150kg x 10
Super Squat
300kg x 7 PB
280kg x 10
Leg Extension
120kg x 12 PB
120kg x 9
Dumbbell SLDL
45kg x 9 PB
37.5kg x 9
Seated Leg Curl
75kg x 12 PB
75kg x 12
Smith Calf Raise
180kg x 11 PB
160kg x 10
Calf Press
250kg x 9
250kg x 8

Every exercise a new PB apart from the final one.

B O O M !
post edited by Tuffy - 2017/07/23 17:45:21
#67
Tuffy
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Re: NEED TO GROW! 2017/07/17 15:33:16 (permalink)
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16/7/17
 
I have been working all weekend, so I am absolutely knackered from lack of sleep. I relying on caffeine a lot to get through the days as I am so tired and I think this is affecting my sleep. I came home from work yesterday and had a nap for a few hours.
 
Due to working yesterday, I did not take my weight or waist readings, so I am unsure how my first week back went from that respect. There is no point doing it now as I had a cheat yesterday and will no doubt be carrying excess water as a result.
 
I calculated my calorie intake until evening last night and it was 3,000 but I went on to have the best part of a full pizza that the kids left, cheese & tomato pasta bake and a little chocolate.
 
I had already decided to increase my calories, so this is what my new diet will look like from tomorrow. I will list the meals and the alterations made so you can see how it has changed.
 
Meal 1 - 9.00am
4 Medium Eggs
2 Egg Whites
50g Smoked Salmon
5g Coconut Oil
Swapped a whole egg for 2 egg whites to increase calories from fat.
 
Meal 2 - 12.30pm
250g Chicken Breast
Baby Leaf Salad
7 Cherry Tomatoes
15g Soy, Chilli & Ginger Dressing
5g Coconut Oil
Mixed Spices
No change to this meal.
 
Meal 3 - 4.30pm
250g Haddock
Moroccan Style Rice with Chick Peas & Aubergine
10g Butter
100g Sorbet
Removed onion. No reason but it wasn't contributing to the meal. Added 100g sorbet for added carbs.
 
Intra W/O - 6.30pm
50g Dextrose
20g Pepto Pro
Increased the Pepto Pro by 10g.
 
PWO - 7.30pm
50g Whey Protein
75g Coco Pops
No change PWO.
 
PPWO - 9.30pm
1 Serving Protein Pancakes
30g Honey
25g Casein
100g Blueberries
1/2 a Can of Beans
1 Bagel
10g Butter
40g Whey Protein
Added baked beans and bagel to increase carbs. Butter to taste and halved the protein pancakes as I prefer savoury than sweet. I had to add a protein shake due to halving the protein pancakes.
 
Calories: 3,053 ^ 500
Protein: 298g ^ 13g
Carbs: 305g ^ 82g
Fat: 69g ^ 11g
post edited by Tuffy - 2017/07/23 17:46:04
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dirtyvest
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Re: NEED TO GROW! 2017/07/17 15:40:03 (permalink)
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Good to see you back, dude. Sounds like you've been thru the ringer a bit, all while starting up your own place. Should be good to see how your climb back up goes

Limits, like fear, are often just an illusion: MJ 12/9/09
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Tuffy
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Re: NEED TO GROW! 2017/07/17 15:55:50 (permalink)
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dirtyvest
Good to see you back, dude. Sounds like you've been thru the ringer a bit, all while starting up your own place. Should be good to see how your climb back up goes


Cheers mate, I am hoping that there will be some big changes this year!!
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Tuffy
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Re: NEED TO GROW! 2017/07/17 19:57:41 (permalink)
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17/7/17
 
Really hungry today but I have stuck to the plan and it is almost time for my first carbs of the day. This meal has added sorbet in but I am really struggling with the period between lunch and late afternoon. I try my best to keep all carbs around training with the majority afterwards but because I train so late in the day, I may need to get them in earlier. I will see how I do this week and what my performance in the gym is like and then make a decision whether to add in some carbs at lunch time.
 
Post workout meal was hard to get down and I am stuffed now. I did enjoy it though but it's going to be hard increasing it as the months go on.
 
Training went much better than expected. I have pinpointed what causes the elbow pain I am getting on pull sessions and it is my pull down movements. I was fine rowing but chins and pull downs were horrendous!!
 
PULL C:
Barbell Row
110kg x 8 PB
100kg x 10
Leverage Low Row (single arm)
70kg x 10 PB
130kg x 10
Chins
BW + 10kg x 6
BW x 8
Lat Pulldown
89kg x 9
84kg x 5 (stopped due to pain in elbows)
Cable Rear Delt
15kg x 10 PB
5kg x 13
Dumbbell Shrug
60kg x 10 PB
60kg x 8
Camber Curl Machine
29kg x 12 PB
29kg x 9
post edited by Tuffy - 2017/07/23 17:46:34
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Tuffy
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Re: NEED TO GROW! 2017/07/19 07:38:35 (permalink)
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18/7/17
 
Feeling really tired at the moment and I am doing a lot of shifts at work whilst I have staff away on holiday. Before training I was really drained but my pre workout does the trick and I am always up for it by the time it kicks in.
 
Hunger between lunch and pre workout very much an issue but I will keep things as is this week as I want to see how my body composition is affected. My performance in the gym has been decent enough considering I am into my 3rd week of cruising. I am still pushing for new PB's and not giving into the fact that I am unassisted at the moment. If I can complete the 8 weeks and drop anything up to 20% of my strength I will be pleased as I will recoup it in 2 when back on blast.
 
I missed a few bits from my diet yesterday as I was closing the gym and forgot / didn't take it with me. Nothing major but I had no butter on my bagel and forgot to have my protein shake in the evening. Probably down 100 or so calories, that's all.
 
It was push today and I was really looking forward to it but the first exercise felt bloody heavy. I matched what I had done previously but it was difficult.
 
PUSH C:
Leverage Chest Press
180kg x 7
150kg x 10
Leverage Shoulder Press
125kg x 7 PB
105kg x 11
Skull Crusher
50kg x 10
50kg x 9
Pec Dec
80kg x 13
80kg x 10
Cable Tricep Extension
29kg x 15 PB
34kg x 10 PB
Leaning Lat Raise
12.5kg x 12 PB
10kg x 13
Lying Lat Raise
7.5kg x 13
7.5kg x 11
post edited by Tuffy - 2017/07/23 17:47:15
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Re: NEED TO GROW! 2017/07/19 20:13:18 (permalink)
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This is just epic mate...I find everything you have been through and what you have achieved massively inspirational...amazing mate and I look forward to following along...great to see you back in here and a real asset to those reading.
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Tuffy
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Re: NEED TO GROW! 2017/07/19 21:31:05 (permalink)
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Ox
This is just epic mate...I find everything you have been through and what you have achieved massively inspirational...amazing mate and I look forward to following along...great to see you back in here and a real asset to those reading.


Thanks for the kind words mate, means a lot. 
 
If you're ever up my way, you'll have to visit my gym for a catch up and a session.
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Re: NEED TO GROW! 2017/07/19 21:31:55 (permalink)
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19 / 7 / 17
 
Today was my longest shift whilst covering reception but the day went really quick and I didn't struggle with hunger as I usually do. All in all I feel pretty good with my diet changes and I anticipate I will be able to maintain progress on this level of calories for a few weeks. I think I will be around the 4,000 calorie mark when I go back on cycle but I have had some thoughts today which may postpone my next cycle a little. I am wondering whether to abandon the blast & cruise method in favour of running cycles with PCT and adequate recovery. I feel my health will benefit from it.
 
So training today was legs and my mate joined me and Tom for the session. He is a proffessional heavyweight boxer, so big and strong. It made me up my game and I made some very good progress. 20kg increase on hack squats with more reps being the highlight.
 
LEGS C:
45º Hack Squat
130kg x 10
150kg x 10 PB
Safety Squat
110kg x 9
110kg x 8
Leg Extension
120kg x 12
120kg x 10
Glute Ham Raise
BW x 4 still trying to master these 
BW x 6
Hyper Extension (partials)
15kg x 11
15kg x 10
Single Leg Calf Raise
25kg x 12
30kg x 8 PB
Super Calf Raise
350kg x 10 PB
300kg x 10
post edited by Tuffy - 2017/07/23 17:47:49
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Re: NEED TO GROW! 2017/07/20 21:49:19 (permalink)
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20/7/17
 
Been a very busy day today and it has gone by really quickly.
 
Diet went to **** from the off as I had to be out early this morning and missed breakfast due to the school run and then had PT sessions back to back, so I had a Maccies... Fcuking loved it though!! Back on plan for the rest of the day though until I forgot to put my 4.30pm meal in the oven and sat there for 45 minutes waiting for it to cook from the worktop. I was starving by the time it was supposed to be ready, so I smashed a load of chocolate in. Still had my pre workout meal but at 5.15pm which left me 8 months pregnant with a food baby. Diet completely fcuked by this point, so might as well have a can of Rockstar to really get me fired up for training...
 
All in all nearly 6,000 calories!!!
 
I felt so stuffed going into my workout. Hammies and calves battered from yesterday and first exercise up - LEVERAGE DEADS...
 
Absolutely smashed the whole workout!! Strength is going so well considering I am off cycle and I think I have finally cracked it with regards to training and nutrition.
 
Here's the session:
 
PULL A:
Leverage Deadlift
190kg x 7 PB
170kg x 8
T-Bar Row
75kg x 8 PB
60kg x 12 PB
V-Bar Pulldown
94kg x 11 PB
89kg x 10
Lat Bar Pulldown
79kg x 12
79kg x 8
Rear Delt Machine
59kg x 12
54kg x 13
Leverage Shrug
120kg x 12 PB
120kg x 8
Hammer Curl
20kg x 10
20kg x 10
post edited by Tuffy - 2017/07/23 17:48:15
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dirtyvest
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Re: NEED TO GROW! 2017/07/21 12:59:14 (permalink)
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How extensive is your work/build up prior to the start of your work sets there, bud. Good to see PBs cropping up already

Limits, like fear, are often just an illusion: MJ 12/9/09
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Tuffy
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Re: NEED TO GROW! 2017/07/21 13:41:14 (permalink)
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dirtyvest
How extensive is your work/build up prior to the start of your work sets there, bud. Good to see PBs cropping up already


It very much depends on the exercises that will be performed and how I'm feeling on the day. I only warm up for the very first exercise.

Typically for legs, I'll do a lot of extremely light reps and then increase the weight 3-4 times whilst reducing the reps. My final warm up set will be about 70-75% of my first work set.

So an example for leg press:
50kg x 20-30
100kg x 15
200kg x 8
250kg x 5
300kg x 4
400kg x 6-10 (work set)

For push sessions, I'll give my rotators a good warm up and take the shoulder through various planes of movement with very light weight - 60 reps total for this. I'll then do some very light chest pressing for 2 x 15-30. I don't ramp up weight like I do for legs.

Pull days can be very similar to the leg press example.
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Re: NEED TO GROW! 2017/07/21 21:51:46 (permalink)
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21/7/17
 
Just home from work after a 12 hour shift at the gym. Diet hasn't been ideal but not too bad and I have kept the calories close to my everyday diet.
 
Every time I eat a lot my performance in the gym is awesome and after so long dieting and struggling, it feels great to be full of energy and strength. The temptation to jump straight into a full on bulk is there but I am dead set on my plan and I believe it will be the best way to gain with as little fat as possible. Get everything I can out of my diet and then increase and keep repeating this process.
 
I will have days like yesterday where I go way over but this will just help keep things motoring on but if I have 4 days a week at 3,000 calories, go a little beyond that once and then indulge more at weekend, it only averages at 3,700 calories or so per day. 
 
Today was a push session and back to the very first session I did 11 days ago. I was returning to heavy pressing last time and had been on holiday, so my confidence or strength wasn't great. I am going well at the moment, so I looked to push things tonight.
 
Now that I have got back to the beginning of my training cycle, I will list what I did my previous time out and > this one.
 
PUSH A:
Dumbbell Bench Press
50kg x 10 > 70kg x 6 
50kg x 10 > 60kg x 9
High Incline Smith Press
70kg x 10 > 80kg x 10 PB
70kg x 11 > 80kg x 8
Weighted Dip
20kg x 12 PB > 25kg x 10 PB 
20kg x 9 > 25kg x 9
Cable Crossover
34kg x 7 PB > 24kg x 13 PB 
29kg x 8 > 24kg x 10
Tricep Pushdown
44kg x 10 PB > 44kg x 11 PB 
39kg x 10 > 39kg x 10 
Lateral Raise
17.5kg x 14 > 20kg x 14 PB 
20kg x 9 > 20kg x 12 
Seated Lateral Raise
15kg x 9 PB > 12.5kg x 13 PB 
12.5kg x 11 > 12.5kg x 10 
 
I have also made the decision to completely come off gear and run a big PCT. I am going to monitor my bloods after I have completed PCT and see that everything is in range before I go on my next cycle. If I am not completely recovered, I will stay off for a further 8 weeks before checking again.
post edited by Tuffy - 2017/07/24 21:16:12
#79
dirtyvest
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Re: 2017/07/21 23:02:43 (permalink)
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That's some hefty DB work dude

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#80
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