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Tuffy
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Re: 2018/11/20 21:56:11 (permalink)
+1 (1)
Monday, 19 November 2018
 
I didn't feel awfully strong before training after a night out on Saturday had left me a little worse for wear. I don't go out often but this was a charity gala for a very close friend who I originally met through PTing. It was a good night and although I didn't drink a massive amount, I felt tired on Sunday and nutrition was sh!te as a result.
 
Fcuk knows what possessed me to go for a PB on hack squats but I did and managed 6 reps (just). My previous best was set just 2 weeks ago and was 7.5kg less, so I am really pleased but I will be working on depth before upping again. I also upped the weight 50kg on leg press. My overhead pressing is still weak but I am making progress. I think I just have to accept it will never be what it was and I may have to adjust the way I train shoulders. I was very pleased with my chest press and close grip though.
 
PUSH 1.1
45 Degree Hack Squat
Set 1: 100 kg × 14
Set 2: 150 kg × 10
Set 3: 240 kg × 6 PB

45 Degree Leg Press 
Set 1: 350 kg × 10
Set 2: 350 kg × 10

Lunge (Dumbbell)
Set 1: 16 kg × 32

Leg Extension (Machine)
Set 1: 70 kg × 14

Adductor (RP)
Set 1: 110 kg × 12
Set 2: 110 kg × 5
Set 3: 110 kg × 5

Chest Press (Leverage)
Set 1: 130 kg × 11
Set 2: 140 kg × 9
Set 3: 120 kg × 10

Overhead Press (Barbell)
Set 1: 90 kg × 9
Set 2: 80 kg × 7

Close Grip Bench Press (Barbell)
Set 1: 100 kg × 12 PB
Set 2: 100 kg × 8

Pec Flye
Set 1: 94 kg × 10

Rope Pushdown (RP)
Set 1: 29 kg × 10
Set 2: 29 kg × 6
Set 3: 29 kg × 3

Triceps Extension (Dumbbell)
Set 1: 30 kg × 10

Lateral Raise (Dumbbell) (Triple Drop)
Set 1: 10 kg × 21
Set 2: 7.5 kg × 12
Set 3: 5 kg × 8

Upright Row (Barbell)
Set 1: 55 kg × 10
Set 2: 40 kg × 14

Seated Calf Raise
Set 1: 80 kg × 8
Set 2: 80 kg × 8
Set 3: 80 kg × 8
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Tuffy
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Re: 2018/11/20 22:07:37 (permalink)
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Tuesday, 20 November 2018
 
I trained in the evening today as it was Codie's birthday and I stayed off work to spend the day with her. We didn't do much as she is full of a cold but we had lunch out at Pizza Hut which was good.
 
Once again I didn't have much motivation to train but as soon as I got to the gym and had my pre I was fired up. My apprentice Rob is training with me everyday now which is great because he is young and highly motivated to make progress. He has great potential and will be competing next year so as well as coaching him, I am now training with him. It helps push me as he is progressing so well, I have to try and keep moving myself.
 
I am considering reducing my training volume down. The intensity must increase with this move or it is a pointless exercise. I will look at each session and where it may be beneficial to remove exercises or sets. 
 
With this in mind tonight we made some minor changes. This was mainly switching to a loading set first and a back off set second for all movements. This meant that for deadlifts I warmed up and then built up with singles to my work set of 6-8 reps before dropping the weight by around 20% for my back off. It did seem to bring about better performance afterwards despite failing miserably at 250kg. 
 
PULL 1.1
Close Grip Pulldown
Set 1: 119 kg × 7 PB
Set 2: 79 kg × 12

Deadlift (Barbell)
Set 1: 100 kg × 11
Set 2: 220 kg × 7
Set 3: 170 kg × 10

Seated Row (Leverage)
Set 1: 190 kg × 7
Set 2: 150 kg × 13

Pulldown (Leverage)
Set 1: 180 kg × 6
Set 2: 130 kg × 10

Dumbbell Row
Set 1: 22.5 kg × 18

Staight Arm Pressdown (MR)
Set 1: 34 kg × 4
Set 2: 34 kg × 4
Set 3: 34 kg × 4
Set 4: 34 kg × 4
Set 5: 34 kg × 4
Set 6: 34 kg × 3

Rear Delt
Set 1: 59 kg × 9
Set 2: 59 kg × 8
Set 3: 39 kg × 17

Seated Leg Curl (RP)
Set 1: 75 kg × 12
Set 2: 75 kg × 8
Set 3: 75 kg × 5

Lying Leg Curl (MR)
Set 1: 45 kg × 4
Set 2: 45 kg × 4
Set 3: 45 kg × 4
Set 4: 45 kg × 4
Set 5: 45 kg × 4
Set 6: 45 kg × 4

Abductor (RP)
Set 1: 105 kg × 12
Set 2: 105 kg × 5
Set 3: 105 kg × 4

Shrug (Barbell)
Set 1: 125 kg × 10
Set 2: 90 kg × 18

T-Grip Curl
Set 1: 35 kg × 10
Set 2: 25 kg × 11

Cable Curl (Reverse)
Set 1: 12 kg × 17

Rope Crunch
Set 1: 59 kg × 15
Set 2: 59 kg × 15
Set 3: 59 kg × 15
Set 4: 59 kg × 15
Tuffy
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Re: 2018/11/20 22:21:40 (permalink)
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Wednesday, 21 November 2018
 
With the drop in weight this last week, I know I need to seriously get the calories increased and stick to the diet 100%. Unfortunately for one reason or another, this has not been the case for me so far this week but I feel that I have eaten sufficient amount of calories and protein but I am so OCD that being off plan doesn't do me good.
 
This week I am conscious that I need to ensure calories are up on both training and non-training days. I think that I have exhausted the workout perimeter now and next week will see me adding carbs to the meal following PPWO. 
 
I will increase my intra carbs by 20g and my PWO Coco Pops to 275g but move the bagel to PPWO. This will be more manageable and also make the meals very similar in calories. The only other change is an increase to my whey PWO./
 
On non-training days, I have added 20g of peanut butter to meal 2 and increased the mayo in both my salad meals by 10g each.
 
This takes training calories to around 4,825 and non-training to 2,975.

TRAINING DAY 
Mea1 1 
2 Medium Eggs 
50g Smoked Salmon
20g Butter 
200g Fat Free Greek Yoghurt 
100g Blueberries 
 
Meal 2 - Intra 
120g Cyclic Dextrin 
Intra Workout Formula 
 
Meal 3 
275g Coco Pops 
50g Whey Isolate 
500ml Almond Milk
 
Meal 4 
227g Steak 
600g Potato  
30g Ketchup 
2 Bagels 
60g Honey 
 
Meal 5 
50g Chicken Breast
1/2 a Bell Pepper
1/2 Onion
80g Mushrooms
30g Mature Cheddar Cheese
10g Coconut Oil
4 Medium Eggs
 
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
40g Whey
60g Peanut Butter
 
Meal 3
200g 15% Beef Mince
Broccoli Soup
 
Meal 4
200g Gammon Steak
Large Leafy Salad
3-4 Cherry Tomatoes
40g Mayo 
 
Meal 5  
125g Chicken Breast 
30g Chorizo 
Large Leafy Salad 
3-4 Cherry Tomatoes  
40g Mayo 
 
Meal 6 
50g 85% Cocoa Dark Chocolate 
40g Whey Isolate
post edited by Tuffy - 2018/11/24 21:41:37
Brett
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Re: 2018/11/22 09:44:07 (permalink)
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I always felt you had a lot of volume, but clearly it has worked for you in the past.
 
If you were not taking the supps hhow much less volume would you be doing? I am wondering of late if I have enough volume in my own training for muscle growth.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Tuffy
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Re: 2018/11/22 19:38:07 (permalink)
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Brett
I always felt you had a lot of volume, but clearly it has worked for you in the past.
 
If you were not taking the supps hhow much less volume would you be doing? I am wondering of late if I have enough volume in my own training for muscle growth.


I feel that intensity and execution are far more important. Despite my sessions being long, there are not many sets per body part. When you compare it to a bro split where you could be doing in excess of 20 sets for chest, I do 3-5.
 
I am constantly trying new things and trying to refine everything. Currently I am coping with the sessions which is good but I am thinking that if I reduce volume I will be able to increase the intensity. Reducing volume without adding intensity is counter productive but upping volume could also reduce intensity.
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Re: 2018/11/23 15:51:51 (permalink)
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Tuffy
Brett
I always felt you had a lot of volume, but clearly it has worked for you in the past.
 
If you were not taking the supps hhow much less volume would you be doing? I am wondering of late if I have enough volume in my own training for muscle growth.


I feel that intensity and execution are far more important. Despite my sessions being long, there are not many sets per body part. When you compare it to a bro split where you could be doing in excess of 20 sets for chest, I do 3-5.
 
I am constantly trying new things and trying to refine everything. Currently I am coping with the sessions which is good but I am thinking that if I reduce volume I will be able to increase the intensity. Reducing volume without adding intensity is counter productive but upping volume could also reduce intensity.




Makes sense. I note some of your exercises only have one set and that's obviously the reason why.
 
Are you thinking something along the lines of high intensity training like doggcrapp or what JP was doing? Mind you I have seen a few of your vids, seems to be pretty intense as it is!
 
Cheers bud.

Brett's Journal Part VII  - The Farce Awakens
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Re: 2018/11/24 14:56:57 (permalink)
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Two bagels after 600g of potato. My god man. After stuffing my rice PPWO, I have to eat my bagel before my pineapple, or the bagel is a chore. The only meal that happens. But two bagels? Come on, any retching...?

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Tuffy
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Re: 2018/11/24 16:03:53 (permalink)
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Brett
Makes sense. I note some of your exercises only have one set and that's obviously the reason why.
 
Are you thinking something along the lines of high intensity training like doggcrapp or what JP was doing? Mind you I have seen a few of your vids, seems to be pretty intense as it is!
 
Cheers bud.


My training is an adaption of what JP had me doing at the moment. 
 
I am looking have max working sets of 2 and take out some of the exercises. I will have a look this weekend and see what I can come up with. I am reluctant to change it too much as I am making great progress in body composition.
Tuffy
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Re: 2018/11/24 16:04:50 (permalink)
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Eugene
Two bagels after 600g of potato. My god man. After stuffing my rice PPWO, I have to eat my bagel before my pineapple, or the bagel is a chore. The only meal that happens. But two bagels? Come on, any retching...?


I find the potato and steak easy, so it made sense to move one of the bagels to that meal. I don't struggle with the PPWO meal at all. 
Tuffy
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Re: 2018/11/24 16:09:07 (permalink)
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Thursday, 22 November 2018
 
Had an awesome session today. We went up on the leg press and instead of dropping a 25kg plate off each side every set, we only dropped off a 20kg, so by the 50 repper, we were 40kg heavier than last time so the burn was unreal.
 
I was really pleased with my flat press on the Hammer Strength. I PB'd a couple of weeks ago on 180kg x 7, so upping weight and reps is a great result. I will be attempting 200kg next time.
 
PUSH 1.2
Hack Squat
Set 1: 110 kg × 20
Set 2: 110 kg × 18
Set 3: 110 kg × 17

45 Degree Leg Press 
Set 1: 260 kg × 20
Set 2: 220 kg × 30
Set 3: 180 kg × 40
Set 4: 150 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 × 20

Adductor
Set 1: 110 kg × 14

Flat Press (Leverage)
Set 1: 190 kg × 8 PB
Set 2: 150 kg × 11

Shoulder Press (Leverage)
Set 1: 130 kg × 6
Set 2: 105 kg × 10

Chest MTS
Set 1: 55 kg × 8
Set 2: 47.5 kg × 11

Skullcrusher (Barbell)
Set 1: 30 kg × 10
Set 2: 30 kg × 10

Incline Cable Flye (MR)
Set 1: 20 kg × 4
Set 2: 20 kg × 4
Set 3: 20 kg × 4
Set 4: 20 kg × 4
Set 5: 20 kg × 4
Set 6: 20 kg × 3

Rope Pushdown (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 × 2

Lateral Raise (Dumbbell) (Triple Drop)
Set 1: 10 kg × 21
Set 2: 7.5 kg × 11
Set 3: 5 kg × 12

Lateral Raise (Cable) (MR)
Set 1: 8 kg × 4
Set 2: 8 kg × 4
Set 3: 8 kg × 4
Set 4: 8 kg × 4
Set 5: 8 kg × 4
Set 6: 8 kg × 4

Super Calf Raise
Set 1: 200 kg × 20
Set 2: 200 kg × 20
Set 3: 200 kg × 18
Tuffy
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Re: 2018/11/24 21:28:20 (permalink)
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Saturday, 24 November 2018
 
I was out yesterday, so did not train but I have planned out the changes to my sessions which should hopefully bring about better progress.
 
I am still training full body push pull but I have restructured the exercise order, selection and rep ranges.
 
Only time will tell if the changes are an improvement but I think I will be able to train harder and get more recovery which is a double winner.
post edited by Tuffy - 2018/11/24 21:29:47
Tuffy
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Re: 2018/11/26 21:16:16 (permalink)
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Monday, 26 November 2018
 
First day on my new training plan today and this week I will ensure diet is on point 100%. I am happy with how I am looking at this stage, not where I want to be but definitely headed in the right direction. I think by the time I start my cruise, I will be in pretty good shape.
 
Strength is climbing very fast now on certain exercises. I stuck to the same weight I PB'd on for hacks but the reps were deeper and much more controlled and I can feel it already, so I think I will be hurting tomorrow.
 
I started to type all of my sessions out in here last night but it would take forever, so I will just add them as I do them. After 2 weeks they will all have been completed.
 
My first push session didn't differ massively to my previous version of this session. It still took almost 2 hours but I felt I could work harder.
 
The main differences in the set up is the amount of sets, rep range but the majority of the main exercises are still present.
 
My main compounds are now just 2 sets with a loading set of 6-10 reps and a back off set of 10-15 or straight sets at 8-12 reps. There is less isolation work on the whole and the set up for these is either a muscle round, drop set, rest pause or 2 straight sets of 15-20 reps. The weight used is dramatically less on these movements and the tempo is slow in both the eccentric and concentric. Very deliberate reps that fcuking hurt like hell and flood the muscle with blood.
 
I am going to start listing the previous weight and reps for each exercise so progression can be seen.
 
PUSH 1:1
45 Degree Hack Squat
Set 1: 240 kg × 6
Set 2: 180 kg × 10

45 Degree Leg Press 
Set 1: 360 kg × 10
Set 2: 360 kg × 9

Lunge (Dumbbell)
Set 1: 16 kg × 25

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 × 3

Adductor (RP)
Set 1: 110 kg × 10
Set 2: 110 kg × 5
Set 3: 110 kg × 4

Seated Calf Raise
Set 1: 80 kg × 10
Set 2: 80 kg × 8
Set 3: 70 kg × 8

Flat Press (Leverage)
Set 1: 200 kg × 8 PB
Set 2: 160 kg × 9

Seated Overhead Press (Dumbbell)
Set 1: 50 kg × 5 PB
Set 2: 32.5 kg × 9

Close Grip Bench Press (Barbell)
Set 1: 110 kg × 7
Set 2: 100 kg × 8

Pec Flye
Set 1: 59 kg × 16
Set 2: 49 kg × 16

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 18
Set 2: 7.5 kg × 11
Set 3: 5 kg × 12

Lying Cable Lateral Raise (MR)
Set 1: 5 kg × 4
Set 2: 5 kg × 4
Set 3: 5 kg × 4
Set 4: 5 kg × 4
Set 5: 5 kg × 4
Set 6: 5 kg × 2

Rope Pushdown 
Set 1: 34 kg × 16
Set 2: 29 kg × 16
Brett
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Re: 2018/11/30 02:20:56 (permalink)
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Don't think I could manage 2 hours sessions anymore mate!
 
Glad you are happy with your progress at this time though. You are always pretty hard on yourself I thought.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Tuffy
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Re: 2018/12/02 00:38:09 (permalink)
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Brett
Don't think I could manage 2 hours sessions anymore mate!
 
Glad you are happy with your progress at this time though. You are always pretty hard on yourself I thought.


I am getting bigger and noticing it but I am still far from happy with my fat levels but that's tough sh!t because I am not prepared to let training or recovery suffer due to low calorie intake. My primary goal is size but tidying things up at the same time is a bonus.
Tuffy
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Re: 2018/12/02 00:44:24 (permalink)
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Tuesday, 27 November 2018
 
I trained in the evening today as my training partner was doing the 10am - 6pm shift. I certainly don't feel as good training at this time but the session was really good and I feel it is now far better structured.
 
The idea of my pull sessions now is to prioritise width on one day and thickness on the other. So the first exercise is always the main focus. I also do traps on one day and biceps on the other as I feel neither require a double hit per week.
 
The only direct hamstring work came from the isolations as fatigue is high by this point.
 
PULL 1.1
Pulldown (Leverage)
Set 1: 170 kg × 8
Set 2: 150 kg × 10

Deadlift (Barbell)
Set 1: 220 kg × 7
Set 2: 170 kg × 10

Overhand Seated Row (Leverage)
Set 1: 170 kg × 7 PB
Set 2: 140 kg × 9

Lat Bar Pulldown
Set 1: 89 kg × 8
Set 2: 69 kg × 11

Cable Row (Lat Bar) (RP)
Set 1: 39 kg × 15
Set 2: 39 kg × 8
Set 3: 39 kg × 4

Shrug (Barbell)
Set 1: 130 kg × 8
Set 2: 100 kg × 13

Rear Delt
Set 1: 29 kg × 20
Set 2: 29 kg × 18
Set 3: 29 kg × 16

Seated Leg Curl (RP)
Set 1: 75 kg × 14
Set 2: 75 kg × 8
Set 3: 75 kg × 6

Lying Leg Curl (MR)
Set 1: 45 kg × 4
Set 2: 45 kg × 4
Set 3: 45 kg × 4
Set 4: 45 kg × 4
Set 5: 45 kg × 4
Set 6: 45 kg × 4

Hanging Leg Raise
Set 1: 17 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 12 reps
Tuffy
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Re: 2018/12/02 00:50:37 (permalink)
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Thursday, 29 November 2018
 
As I have mentioned before my app classes a PB in 3 categories... volume, weight & 1RM based on a formula of reps x weight. I only count a PB as a new weight lifted that is heavier than I have ever done for the rep range (or close to).
 
I was really pleased to get the 70kg dumbbells up and hit 8 reps on them. I have to all the way back to January this year to when I last did that. I have managed 75kg x 5 on a few occasions back in March but my goal will be to hit 6 reps on them in a couple of weeks for an all time PB.
 
PUSH 1:2
V-Squat
Set 1: 120 kg × 20
Set 2: 120 kg × 18
Set 3: 120 kg × 17

Narrow Leg Press
Set 1: 230 kg × 20
Set 2: 180 kg × 30
Set 3: 130 kg × 40
Set 4: 80 kg × 50

Standing Calf Raise (Machine)
Set 1: 150 kg × 18
Set 2: 150 kg × 15
Set 3: 150 kg × 15

Bench Press (Dumbbell)
Set 1: 70 kg × 8
Set 2: 55 kg × 10

Shoulder Press (Leverage)
Set 1: 130 kg × 8
Set 2: 110 kg × 8

Chest Dip
Set 1: +50 kg × 7
Set 2: +50 kg × 7

Incline Cable Flye (MR)
Set 1: 16 kg × 4
Set 2: 16 kg × 4
Set 3: 16 kg × 4
Set 4: 16 kg × 4
Set 5: 16 kg × 4
Set 6: 16 kg × 3

Seated Lateral Raise
Set 1: 10 kg × 23
Set 2: 7.5 kg × 13
Set 3: 5 kg × 8

Lateral Raise (Cable) (MR)
Set 1: 8 kg × 4
Set 2: 8 kg × 4
Set 3: 8 kg × 4
Set 4: 8 kg × 4
Set 5: 8 kg × 4
Set 6: 8 kg × 2

Tricep Pushdown
Set 1: 20 kg × 15
Set 2: 16 kg × 15
Tuffy
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Re: 2018/12/02 00:55:43 (permalink)
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Friday, 30 November 2018
 
I really enjoyed this session much like Tuesdays. I had become fed up with pull workouts. I go through phases of enjoying back training and loathing it but at the moment, everything is going well.
 
I only got 1 PB but I felt pretty strong on everything. I have introduced bent over barbell rows after almost a year away from them and they felt pretty good. I think I will be hitting a PB on them soon enough.
 
PULL 1.2
Seated Row (Leverage)
Set 1: 190 kg × 8
Set 2: 160 kg × 10

Bent Over Row (Barbell)
Set 1: 100 kg × 7
Set 2: 80 kg × 13

Close Grip Pulldown
Set 1: 119 kg × 6
Set 2: 94 kg × 8

Low Row (Leverage Single Arm)
Set 1: 85 kg × 8 PB
Set 2: 70 kg × 10

Straight Arm Pullovers (MR)
Set 1: 35 kg × 4
Set 2: 35 kg × 4
Set 3: 35 kg × 4
Set 4: 35 kg × 4
Set 5: 35 kg × 4
Set 6: 35 kg × 2

Bicep Curl (Machine)
Set 1: 24 kg × 10
Set 2: 24 kg × 8
Set 3: 12 kg × 15

Rear Delt (Cable)
Set 1: 7.5 kg × 10
Set 2: 7.5 kg × 8
Set 3: 2.5 kg × 18

SLDL (Dumbbell)
Set 1: 80 kg × 7
Set 2: 65 kg × 10

Leg Curl (dumbbell)
Set 1: 20 kg × 11
Set 2: 20 kg × 9

Partial SLDL (Barbell)
Set 1: 50 kg × 20

Single Lying Leg Curl (MR)
Set 1: 30 kg × 4
Set 2: 30 kg × 4
Set 3: 30 kg × 4
Set 4: 30 kg × 4
Set 5: 30 kg × 4
Set 6: 30 kg × 2

Abductor
Set 1: 110 kg × 12
Set 2: 110 kg × 8
Set 3: 110 kg × 6
Tuffy
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Re: 2018/12/02 01:05:53 (permalink)
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Saturday, December 1 2018

I have been quite eager to see how my stats looked this week after missing doing them and having a pretty perfect week on my diet and training. I fully expected to have gained weight but not as much as I have but as my waist has remained the same, I am pleased and see no need to increase calories, which is good as I am hitting my appetite limit.
 
I will be happy to gain another lb or so before the year is out but I definitely will not accept any deterioration in my condition which is still not as I want it to be. If I look to gain fat, I will cut back a little but next week I will be on exactly the same plan.
 
I took some pics this week but in all honesty my posing was way off and really didn't do me justice as I frequently pose in PWO but without the mirror I just wasn't hitting them well at all. I looked pretty fat and saw little progress but I know the mirror can play tricks or in this case the camera.
 
I do look better in my pics in comparison to September but not as much as in reality. I may just video my compulsories next week and upload to Youtube to post on here rather than pics.

Weight - 232.8 (+4.2)
Waist - 85 (0)
Brett
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Re: 2018/12/02 15:30:02 (permalink)
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70kg DBs for 8! Nice!
 
Quick question mate as I know you don't record them.... do you tend to warmup for each exercise, the first exercise for that bodypart only or just the very first exercise?

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Re: 2018/12/02 21:28:27 (permalink)
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Brett
70kg DBs for 8! Nice!
 
Quick question mate as I know you don't record them.... do you tend to warmup for each exercise, the first exercise for that bodypart only or just the very first exercise?


I go off feel mainly and it differs depending on the muscle group.
 
For pressing movements I have a warm up for the rotator cuff and shoulders through every plane of movement first. I may do some light dumbbell or bar presses to get blood flow to that area and then build up on the exercise that is first on the list. Say I am pressing 200kg for my work set, I will put 50kg on and rep 4-8 reps, then add a plate and do a single, and repeat up to the working weight. This also helps me establish whether I am niggle free and strong. When I move onto a shoulder press, I will do the movement with a light weight to get a feel for it as my shoulders are temperamental. I try and do as little to fatigue as possible but as much as I need.
 
On pull day, I do very little. Some straight arm pushdowns or pulldowns on a very light weight, then I will build up to work set in a similar way to pressing. When I move onto the lower loading such as deads, I will warm up with a single adding 1 plate at a time.
 
Quads is dependant on my knees that day. I may do some extensions first or just do the first exercise without any weight on. I do not warm up on anything after the first quad exercise. I always start with a squat variant and then onto a leg press. Once the squats are complete I move straight into the leg press.
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