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Tuffy
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Re: 2018/10/08 18:46:07 (permalink)
+1 (1)
H0M3R_j4y
 
What vid? Is there an IG page I'm missing here?


Yeah mate, on here:
 
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Tuffy
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Re: 2018/10/08 19:16:34 (permalink)
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Monday, 8 October 2018
 
Today was my first day training at 10am rather than in the evening. I was really tired this morning but my pre workout did enough to wake me up. I started well with the quad exercises but I am some way off the weight I was moving. I felt exhausted by the time I got into the upper part of the session but this was more to do with my inability to breathe properly. I woke up with my throat really bad today and haven't really been able to clear it. This restricts the airflow and as soon as I do anything that increases my rate of breathing I become very fatigued. 
 
I am still very positive though and enjoying the training but I cannot wait to start progressing my lifts again. I look so soft at the moment that visual changes are minimal. I might take some photos this week or next to compare where I am up to.
 
PUSH 2.1
Super Squat
Set 1: 130 kg × 15
Set 2: 150 kg × 11
Set 3: 180 kg × 9

Narrow Leg Press
Set 1: 300 kg × 11
Set 2: 300 kg × 10

 
Sissy Squat
Set 1: 20 kg × 10

Leg Extension (Machine)
Set 1: 75 kg × 15

Adductor (RP)
Set 1: 90 kg × 12
Set 2: 90 kg × 8
Set 3: 90 kg × 6

Bench Press (Dumbbell)
Set 1: 55 kg × 10
Set 2: 60 kg × 7
Set 3: 50 kg × 8

Overhead Press (Dumbbell)
Set 1: 40 kg × 8
Set 2: 30 kg × 10

Triceps Dip
Set 1: +30 kg × 8
Set 2: +20 kg × 8

Cable Crossover
Set 1: 20 kg × 12

Tricep Pushdown (Triple Drop)
Set 1: 39 kg × 10
Set 2: 39 kg × 7
Set 3: 39 kg × 4

Tricep Extension (Cable)
Set 1: 24 kg × 10

Seated Lateral Raise
Set 1: 10 kg × 14
Set 2: 7.5 kg × 9
Set 3: 5 kg × 6

Upright Dumbell Row
Set 1: 32.5 kg × 6
Set 2: 20 kg × 11

Smith Calf Raise (Machine)
Set 1: 150 kg × 10
Set 2: 120 kg × 10
Set 3: 120 kg × 8
Eugene
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Re: 2018/10/08 21:23:34 (permalink)
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I still don't know how you cope with this much work in one session. I'd be an irritable nightmare. [Wait, I am an irritable nightmare...]

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Tuffy
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Re: 2018/10/10 18:03:25 (permalink)
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Eugene
I still don't know how you cope with this much work in one session. I'd be an irritable nightmare. [Wait, I am an irritable nightmare...]


It's hard mate. We look at the session half way through and it seems never ending but like anything you get used to it. I like this style of training a lot. It's intense, heavy and brutal.
Ox
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Re: 2018/10/10 19:18:44 (permalink)
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Really liking the look of your training mate, love the volume!

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
 Instagram : deadlift_ox
 
 
Brett
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Re: 2018/10/12 07:45:43 (permalink)
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Solid work mate as always.
 
Do you drink/eat anything during your workouts then to keep yourself from getting exhausted? I read a while back that you should sip on sugary drink to keep cortisol in check? Know anything about that?
Tuffy
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Re: 2018/10/12 14:12:54 (permalink)
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Ox
Really liking the look of your training mate, love the volume!


I'm really enjoying it at the moment. It's horrible but I know I am going to progress well. Leg day everyday is pretty brutal though 

Brett
Solid work mate as always.
 
Do you drink/eat anything during your workouts then to keep yourself from getting exhausted? I read a while back that you should sip on sugary drink to keep cortisol in check? Know anything about that?


Yeah mate, I always have an intra shake. 
 
100g Cyclic Dextrin
8g Creatine
Digestive Enzyme
50g Pepto Pro
 
I will be substituting the Pepto Pro for an EAA / BCAA formula once I have used it up.
Tuffy
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Re: 2018/10/12 14:41:16 (permalink)
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Tuesday, 9 October 2018
 
Had a good session today and hit some new PB's. I was off on the minimum reps but more weight than I had pulled before on the leverage deadlift - felt so heavy though.
 
PULL 2.1
V-Bar Pulldown
Set 1: 114 kg × 8
Set 2: 79 kg × 12

Deadlift (Leverage)
Set 1: 120 kg × 13
Set 2: 180 kg × 9
Set 3: 240 kg × 5 PB

Overhand Seated Row (Leverage)
Set 1: 140 kg × 8
Set 2: 100 kg × 12

Lat Bar Pulldown
Set 1: 74 kg × 12
Set 2: 84 kg × 8

Cable Row (Single Arm)
Set 1: 15 kg × 16

Straight Arm Pullovers (MR)
Set 1: 32.5 kg × 4
Set 2: 32.5 kg × 4
Set 3: 32.5 kg × 4
Set 4: 32.5 kg × 4
Set 5: 32.5 kg × 4
Set 6: 32.5 kg × 4

Rear Delt Flye
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 7.5 kg × 15

Lying Leg Curl
Set 1: 60 kg × 12
Set 2: 60 kg × 6
Set 3: 60 kg × 4

Seated Leg Curl (MR)
Set 1: 65 kg × 4
Set 2: 65 kg × 4
Set 3: 65 kg × 4
Set 4: 65 kg × 4
Set 5: 65 kg × 4
Set 6: 65 kg × 4

Abductor (RP)
Set 1: 90 kg × 12
Set 2: 90 kg × 6
Set 3: 90 kg × 4

Shrug (Leverage)
Set 1: 80 kg × 10
Set 2: 40 kg × 20

EZ Curl
Set 1: 30 kg × 10
Set 2: 20 kg × 15

Preacher Curl (Single Arm)
Set 1: 5 kg × 20
Tuffy
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Re: 2018/10/12 14:45:48 (permalink)
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Thursday, 11 October 2018
 
I cocked up on this session by starting on 1.2 when I should have done 2.2. I did the lower body half on 1.2 but then the upper on 2.2.
 
I was training on my own but I had an awesome session. I upped the weight and reps on my lower body exercises and smashed my upper body hitting a couple of PB's. The best thing to come from today though was that my shoulders didn't hurt at all with any movement.
 
PUSH 1.2
Hack Squat
Set 1: 110 kg × 17
Set 2: 110 kg × 17
Set 3: 110 kg × 20

45 Degree Leg Press 
Set 1: 220 kg × 20
Set 2: 180 kg × 30
Set 3: 140 kg × 40
Set 4: 100 kg × 50

Leg Extension (Machine) (MR)
Set 1: 75 kg × 4
Set 2: 75 kg × 4
Set 3: 75 kg × 4
Set 4: 75 kg × 4
Set 5: 75 kg × 4
Set 6: 75 kg × 4

Leg Press (Single Leg)
Set 1: 60 kg × 18

Adductor
Set 1: 100 kg × 12
 
PUSH 2.2
Wide Press (Leverage)
Set 1: 170 kg × 10
Set 2: 210 kg × 6

Shoulder Press (Smith)
Set 1: 80 kg × 12
Set 2: 100 kg × 5

Incline Press (Leverage)
Set 1: 120 kg × 5
Set 2: 100 kg × 7

T-Grip Press
Set 1: 95 kg × 8
Set 2: 95 kg × 5

Pec Dec (MR)
Set 1: 75 kg × 4
Set 2: 75 kg × 4
Set 3: 75 kg × 4
Set 4: 75 kg × 4
Set 5: 75 kg × 2

Tricep Pushdown (MR)
Set 1: 44 kg × 4
Set 2: 44 kg × 4
Set 3: 44 kg × 4
Set 4: 44 kg × 4
Set 5: 44 kg × 4
Set 6: 44 kg × 2

Seated Lateral Raise
Set 1: 10 kg × 17
Set 2: 7.5 kg × 7
Set 3: 5 kg × 5

Lateral Raise (Machine) (MR)
Set 1: 24 kg × 4
Set 2: 24 kg × 4
Set 3: 24 kg × 4
Set 4: 24 kg × 4
Set 5: 24 kg × 4
Set 6: 24 kg × 3

45 Degree Calf Raise
Set 1: 70 kg × 17
Set 2: 70 kg × 15
Set 3: 70 kg × 13
Tuffy
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Re: 2018/10/12 14:54:17 (permalink)
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Friday, 12 October 2018
 
Loved todays session and once again I was on form and lifting heavy. I was really battered by the end though. The SLDL were brutal, so fcuk knows how I ever managed to do 8 reps @ 180kg.
 
I'm looking forward to resting this weekend as I am still fighting off a cold... well more likely I have a different one as I was feeling better. It hasn't been enough to stop me training but I haven't slept well and felt pretty wiped out most the week. 
 
I will be interested to see how my check in looks tomorrow as I feel a lot fuller. Still flabby but definitely fuller, so I am hoping I can keep the fat gain to a minimum or even reduce it. I do feel I need to up my calories based on my appetite on training days but I could probably manage less on non-training days. I will decide when I see what the tape and scales show.
 
PULL 2.2
T-Bar Row
Set 1: 90 kg × 7
Set 2: 70 kg × 12

Land Mine Row
Set 1: 40 kg × 10
Set 2: 30 kg × 12

Lat Pulldown (Single Arm)
Set 1: 44 kg × 8
Set 2: 29 kg × 12

Lat Pulldown (Cable) (MR)
Set 1: 44 kg × 4
Set 2: 44 kg × 4
Set 3: 44 kg × 4
Set 4: 44 kg × 4
Set 5: 44 kg × 4
Set 6: 44 kg × 2

Low Row (Leverage Single Arm)
Set 1: 75 kg × 9
Set 2: 75 kg × 8

Cable Row (Lat Bar) (MR)
Set 1: 49 kg × 4
Set 2: 49 kg × 4
Set 3: 49 kg × 4
Set 4: 49 kg × 4
Set 5: 49 kg × 4
Set 6: 49 kg × 4

Seated Leg Curl
Set 1: 80 kg × 15
Set 2: 80 kg × 13
Set 3: 70 kg × 13

SLDL (Barbell)
Set 1: 180 kg × 6
Set 2: 140 kg × 7
Set 3: 120 kg × 7

Partial SLDL (Dumbbell)
Set 1: 25 kg × 20

Lying Leg Curl
Set 1: 60 kg × 12
Set 2: 60 kg × 9

Glute Kick
Set 1: 25 kg × 18

Rear Delt (Cable)
Set 1: 7.5 kg × 18

Hammer Curl (Dumbbell)
Set 1: 15 kg × 10
Set 2: 10 kg × 13

Cable Hammer Curl
Set 1: 20 kg × 16
Brett
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Re: 2018/10/13 04:46:32 (permalink)
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Tuffy
Ox
Really liking the look of your training mate, love the volume!


I'm really enjoying it at the moment. It's horrible but I know I am going to progress well. Leg day everyday is pretty brutal though 

Brett
Solid work mate as always.
 
Do you drink/eat anything during your workouts then to keep yourself from getting exhausted? I read a while back that you should sip on sugary drink to keep cortisol in check? Know anything about that?


Yeah mate, I always have an intra shake. 
 
100g Cyclic Dextrin
8g Creatine
Digestive Enzyme
50g Pepto Pro
 
I will be substituting the Pepto Pro for an EAA / BCAA formula once I have used it up.




Interesting. I don't take anything at the moment during training so I'm wondering if it's worth it. I will continue reading. Cheers.
 
Solid sessions too mate! Huge!
Tuffy
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Re: 2018/10/13 18:55:39 (permalink)
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October 13, 2018

I was fully intent on upping my calories this week whether I gained weight or not but I am very surprised that I have dropped weight as I feel much fuller. My condition is much better this week though and I am much happier with my shape. My weight is down by 1.4lb and my waist is down by 0.5cm.
 
I will be adjusting my non-training day meal too and losing a solid meal in place of whey and peanut butter. I just don't have the appetite when it's a high fat day, so I might as well benefit from the lower calories.
 
I haven't decided where I will increase the calories yet but it will definitely be PWO and I will only up calories by 200-250.
 
 
I am having a large Dominos pizza tonight and a packet of Ritz thins and then back onto plan tomorrow.

Weight - 230.6 (-1.4)
Waist - 90.5 (-0.5)
Tuffy
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Re: 2018/10/14 09:45:57 (permalink)
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Sunday, 14 October 2019
 
I have made the adjustments to my diet heading into next week. Nothing massive as I am only looking to increase calories by 200-250 a day on training days this week. That will result in a weekly increase of just 800-1000 calories. My goal is to gain muscle at a consistent rate with little - no additional fat. The goal is to take my weight up to 250lbs without increasing my BF% and ideally reducing it.
 
I have switched things around on non-training day as I am struggling with the volume of food due to the high fat. I have dropped the onions, peppers, coconut oil and cheese from my chicken and chorizo meal as I have almost the same meal on training days and it is quite sickly due to being so rich. In place I have added salad and some mayo for the fat. I am never hungry by meal 2, so I am having some whey and peanut butter.
 
On training day, I have increased my Coco Pops by 25g, potato by 100g and honey by 10g. That's it! I am trying my best to find the sweet spot for making progress in training, increasing muscle and dropping body fat.
 
I am already confident in my dieting approach as I feel healthier, less sluggish and performance in the gym is good. I am now averaging 3,100 calories per day baseline. My 3 off plan meals per fortnight will increase this amount though.
 
TRAINING DAY
Mea1 1
2 Medium Eggs
50g Smoked Salmon
200g Fat Free Greek Yoghurt
100g Blueberries
 
Meal 2 - Intra
100g Cyclic Dextrin
Intra Workout Formula
 
Meal 3
200g Coco Pops
40g Whey Isolate
450ml Almond Milk
 
Meal 4
150g Steak
500g Potato 
30g Ketchup
1 Bagel
30g Honey
 
Meal 5
150g Chicken Breast
1/2 a Bell Pepper
1 Onion
80g Mushrooms
30g Mature Cheddar Cheese
10g Coconut Oil
 
Meal 6
30g Whey Isolate
40g Almond Butter
Broccoli Soup
 
 
NON-TRAINING
Meal 1
3 Slices of Bacon
2 Medium Eggs
3 Chicken Sausages
 
Meal 2
30g Whey
30g Peanut Butter
 
Meal 3
200g 12% Beef Mince
Broccoli Soup
 
Meal 4
200g Gammon Steak
Large Leafy Salad
3-4 Cherry Tomatoes 
25g Mayo
 
Meal 5 
125g Chicken Breast
30g Chorizo
Large Leafy Salad
3-4 Cherry Tomatoes 
25g Mayo
 
Meal 6
50g 85% Cocoa Dark Chocolate
25g Whey Isolate
post edited by Tuffy - 2018/10/14 10:27:48
Eugene
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Re: 2018/10/14 11:16:50 (permalink)
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OK, so when do we get current-condition pics...

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: 2018/10/14 16:47:10 (permalink)
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Eugene
OK, so when do we get current-condition pics...


Erm... I will do some next weekend maybe or Friday PWO. Still feel fatter than I do big at the moment.
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