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Brett
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Re: 2018/12/15 04:59:15 (permalink)
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Despite the mental wobbles still got some solid lifting in mate! Good one.

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.
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Tuffy
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Re: 2018/12/15 10:16:32 (permalink)
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Saturday, December 15 2018

Despite an increase in calories and consistent dieting, I have dropped a load of weight. Next week I will only be training twice, so non-training day will take up the majority of the week. I will look over my diet and see where I can add more food in but it is getting daft now.
 
My waist is down again though and is just 5cm off where it was on show day.
 
Looking back at last year at the same time, my waist was 1cm bigger but I weighed 6.5lb less, so there has been some good progress made with two comp preps in that period. 
 
This week the weight loss if far too much though and I think it is the weekend that is my downfall. In the past this has been where I gained fat as I just ate junk but because I follow my plan with a single cheat meal, if I am busy, I could end up replacing 3 meals for a single cheat and not even create a surplus. This weekend I will ensure I get all of my meals in and I will also have an off plan meal on Sat & Sun.

Weight - 227.4 (-3.6)
Waist - 84 (-0.5)
Tuffy
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Re: 2018/12/17 21:53:04 (permalink)
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Monday, December 17 2018
 
No training today as I want to have an extra day rest before my first deload session. I will hit push tomorrow night but reps will be 15+ on all sets without going near failure.
 
I managed to get a decent amount of food in me over the weekend with a cheat meal on both Saturday and Sunday night. I have decided to start tracking my off plan food to try and ensure I am getting enough protein and overall calories in.
 
On Saturday I was close to 5,900 and on Sunday, just over 4,200. I may have overdone it but I knew that I had a week ahead of me with just 2 days on my training day diet, so overall weekly calories will be low. Today, I have been that busy with work, I haven't even managed to get all of my food in and am going to end the day well under 3,000.
Tuffy
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Re: 2018/12/19 21:36:26 (permalink)
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Tuesday, 18 December 2018
 
Nothing exciting here as it was deload push session and I went super light and still found it difficult, my body is ruined. I went super slow on each rep but the weight was so light yet felt so heavy.
 
I feel I have timed this deload perfectly though as I would have been crippled if I had carried on.
 
I am booked in with a chiropractor on Friday, so I will hopefully get some idea about the issues with my lower back and a possible solution to stop the pain.
 
PUSH 2:1
Super Squat
Set 1: 40 kg × 15
Set 2: 40 kg × 15

Narrow Leg Press
Set 1: 100 kg × 15
Set 2: 100 kg × 15

Sissy Squat
Set 1: 25 kg × 15

Single Leg Extension
Set 1: 35 kg × 15

Adductor
Set 1: 50 kg × 20

45 Degree Calf Raise
Set 1: 0 kg × 18

Chest Press (Leverage)
Set 1: 80 kg × 11
Set 2: 40 kg × 9

Shoulder MTS
Set 1: 40 kg × 11
Set 2: 25 kg × 12

Skullcrusher (Barbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 11

Cable Crossover
Set 1: 8 kg × 18

Lateral Raise (Dumbbell)
Set 1: 7.5 kg × 18
Set 2: 5 kg × 17

Tricep Extension (Cable)
Set 1: 12 kg × 19
Set 2: 12 kg × 15
Tuffy
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Re: 2018/12/23 19:50:54 (permalink)
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Friday, 21 December 2018
 
I struggled through this session as I have a little niggle at the top of my right lat which has been lingering for a while.
 
All in all, I am pretty beat up. I am looking at reducing volume further in an attempt to find the perfect balance between recovery and intensity.
 
PULL 2:1
V-Bar Pulldown
Set 1: 20 kg × 15
Set 2: 20 kg × 15

Deadlift (Leverage)
Set 1: 40 kg × 15
Set 2: 40 kg × 15

T-Bar Row
Set 1: 20 kg × 15
Set 2: 20 kg × 15

Lat Pulldown (Cable)
Set 1: 24 kg × 15
Set 2: 24 kg × 15

Cable Row (Single Arm)
Set 1: 5 kg × 15
Set 2: 5 kg × 15

Shrug (Leverage)
Set 1: 40 kg × 15
Set 2: 40 kg × 12

Face Pull (Cable)
Set 1: 24 kg × 15
Set 2: 24 kg × 15

Lying Leg Curl
Set 1: 30 kg × 15
Set 2: 30 kg × 12

Seated Leg Curl
Set 1: 50 kg × 12
Set 2: 30 kg × 15
Tuffy
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Re: 2018/12/23 19:56:01 (permalink)
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Saturday, December 22 2018

Weight has plummeted again this week with the lower calorie intake due to training going down to just 2 days. 
 
I am definitely looking leaner and I am going to focus on improving condition with calories remaining the same for the next few weeks.
 
Training volume is coming down which should bring about a surplus of calories too, which will hopefully aid recovery and progression. I am playing about with things at the moment to try and find the right balance.
 
In total now, I have dropped 10cm off my waist with weight dropping by 12.6lb. Not an ideal scenario as I hoped to push my weight up but I am much happier with my condition and this will be something I hope to improve on moving forwards.

Weight - 224 (-3.4)
Waist - 83.5 (-0.5)
Tuffy
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Re: 2018/12/23 20:08:31 (permalink)
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TRAINING PLAN
 
I am switching training to a Legs, Push, Legs, Pull split. I will include 2 push movements on pull day and 2 pull movements on push day so that I am still hitting each muscle group twice a week but with additional recovery. 
 
The volume is much lower which will hopefully allow me to train heavy and recover well.
 
LOWER 1
Leg Extension 1 x 10-15
Seated Leg Curl 1 x 10-15
Narrow Leg Press 2 x 8-12
Hack Squat 1 x 6-10, 1 x 8-12
Sissy Squat 1 x 10-15
Single Leg Press 1 x 10-15
Adductor RP 10 / F / F
Seated Calf Raise 3 x 8-10
 
PUSH
Lying Leverage Press 1 x 6-10, 1 x 8-12
Leverage Shoulder Press 1 x 6-10, 1 x 8-12
Skull Crusher 2 x 8-12
Pec Flye Machine 2 x 15-20
Standing Dumbbell Lat Raise TD 
Lying Cable Lat Raise MR
Rope Pushdown 2 x 15-20
Leverage Row 1 x 6-10, 1 x 8-12
Straight Arm Pressdown 2 x 15-20
 
LOWER 2
Lying Leg Curl 1 x 10-15
Single Leg Extension 1 x 10-15
Leg Press 2 x 8-12
Super Squat 1 x 6-10, 1 x 8-12
Barbell SLDL 1 x 8-12
High Single Leg Press 1 x 10-1
Adductor RP 20
Standing Calf Raise Machine 3 x 15-20
 
PULL
Leverage Pulldown 1 x 6-10, 1 x 8-12
Barbell Deadlift 1 x 6-10, 1 x 8-12
Leverage Row 1 x 6-10, 1 x 8-12
V-Bar Pulldown 1 x 6-10, 1 x 8-12
Cable Row RP 12-15
Machine Bicep Curl 1 x 8-12, 1 x 11-15
Rear Delt Machine 2 x 15-20
Seated Leverage Press 1 x 6-10, 1 x 8-12
Incline Cable Flye MR
 
Brett
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Re: 2018/12/25 19:09:54 (permalink)
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All looking good to future plans mate.
 
Hope you had a good xmas with the family!

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: 2018/12/26 17:18:02 (permalink)
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Brett
All looking good to future plans mate.
 
Hope you had a good xmas with the family!


Cheers mate, hope you had a great day.
Tuffy
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Re: 2018/12/26 17:22:52 (permalink)
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Monday, 24 December 2018
 
My first session on the new plan and first heavy session for a few weeks after having a deload. I am pretty pleased with the structure of the session, it went really well and I feel that the volume was perfect. Only time will tell whether I can handle 2 sessions like this each week though. 
 
I will not be training again until 27th as I will have Christmas Day off this year and keep Wednesday as a non-training day but eat what I please in an attempt to fight off this fecking cold and power up for training.
 
I am not sure how I will do with my push and pull session as I can still feel a niggle in my pec and lat on the right hand side. This may limit me lifting heavy.
 
LOWER 1
Leg Extension (Machine)
Set 1: 90 kg × 15

Seated Leg Curl
Set 1: 90 kg × 12 PB

Narrow Leg Press
Set 1: 400 kg × 8 PB
Set 2: 370 kg × 9

45 Degree Hack Squat
Set 1: 200 kg × 6
Set 2: 160 kg × 8

Sissy Squat
Set 1: 30 kg × 11

Leg Press (Single Leg)
Set 1: 100 kg × 10 PB

Adductor
Set 1: 130 kg × 10 PB
Set 2: 130 kg × 3
Set 3: 130 kg × 2

Seated Calf Raise
Set 1: 95 kg × 8
Set 2: 85 kg × 8
Set 3: 80 kg × 8
Tuffy
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Re: 2018/12/27 19:41:23 (permalink)
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Thursday, 27 December 2018
 
I had to take it easy on my chest press today. The little niggle in my right pec doesn't seem like it's going anywhere soon, so the plan will be to keep weight light and reps a little higher and work on a really slow tempo. I have a similar injury to my lat, so tomorrow will likely be hindered too.
 
PUSH
Flat Press (Leverage)
Set 1: 90 kg × 15
Set 2: 90 kg × 9

Shoulder Press (Leverage)
Set 1: 120 kg × 8
Set 2: 90 kg × 9

Skullcrusher (Barbell)
Set 1: 30 kg × 9
Set 2: 30 kg × 8

Pec Flye
Set 1: 44 kg × 20
Set 2: 44 kg × 16

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

Lying Cable Lateral Raise (MR)
Set 1: 7.5 kg × 4
Set 2: 7.5 kg × 4
Set 3: 7.5 kg × 4
Set 4: 7.5 kg × 4
Set 5: 7.5 kg × 4
Set 6: 7.5 kg × 2

Rope Pushdown 
Set 1: 34 kg × 20
Set 2: 34 kg × 15

Seated Row (Leverage)
Set 1: 190 kg × 9
Set 2: 160 kg × 9

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 × 4
Tuffy
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Re: 2018/12/29 22:14:05 (permalink)
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Friday, 28 December 2018
 
I cannot do any heavy pulldowns at the moment but I am ok deadlifting and rowing. My lower back pain is getting worse and worse though and after training today with some tidy deadlifts I was in a huge amount of pain. The muscles are that tight that my spine is being held into a poor position and there is a lot of tension there. 
 
I am going to rotate lower back loading out for the time being and put in a low row to hit lower traps with no lower back loading. 
 
PULL
Pulldown (Leverage)
Set 1: 50 kg × 15
Set 2: 50 kg × 15

Deadlift (Barbell)
Set 1: 220 kg × 6
Set 2: 170 kg × 11

Overhand Seated Row (Leverage)
Set 1: 160 kg × 8
Set 2: 120 kg × 10

V-Bar Pulldown
Set 1: 24 kg × 15
Set 2: 29 kg × 12

Seated Row (Machine)
Set 1: 44 kg × 15
Set 2: 44 kg × 6
Set 3: 44 kg × 4

Bicep Curl (Machine)
Set 1: 24 kg × 9
Set 2: 20 kg × 8

Rear Delt
Set 1: 39 kg × 15
Set 2: 34 kg × 15

Chest Press (Leverage)
Set 1: 50 kg × 15
Set 2: 50 kg × 15

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
Tuffy
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Re: 2018/12/31 21:16:03 (permalink)
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Monday, 31 December 2018
 
Not the best session today. I was very tired and my diet has been really poor over the last few days. Just have no appetite with this cold and my back is causing me so much pain that I am not sleeping well.
 
I wasn't particularly up for it and didn't do enough feeder sets, so when I tried 400kg on the leg press, my VM in my right leg felt like it was going to go. I played it safe and reduced the load. I am pretty fed up with everything at the moment, I am injured almost everywhere and constantly tired. 
 
I am losing weight and finding my appetite is really low. I have decided that I am going to dramatically pull food back to give my digestion some rest and lean out a little more. My protein will not move but I will reduce my carbs considerably on training days and fats a little on non-training day.
 
LOWER 1
Leg Extension (Machine)
Set 1: 95 kg × 13

Seated Leg Curl
Set 1: 90 kg × 11

Narrow Leg Press
Set 1: 340 kg × 12
Set 2: 340 kg × 12

45 Degree Hack Squat
Set 1: 170 kg × 9
Set 2: 130 kg × 12

Sissy Squat
Set 1: 30 kg × 13

Leg Press (Single Leg)
Set 1: 100 kg × 12

Adductor (RP)
Set 1: 130 kg × 10
Set 2: 130 kg × 4
Set 3: 130 kg × 2

Seated Calf Raise
Set 1: 100 kg × 8
Set 2: 75 kg × 10
Set 3: 75 kg × 8
Tuffy
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Re: 2018/12/31 21:23:23 (permalink)
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I am making some changes to my diet to bring the calories and carbs down. I feel pretty sh!t at the moment and I don't think ploughing all the food in is helping. I am also failing to gain weight, so rather than slog it out and feel sh!tty, I am going to change tactics and look to lean out some more. 
 
The main changes are to my training day diet. Whilst I am keeping the same foods in, I am switching things up a little to eat leaner protein with my carb meals. On non-training day I am hardly changing anything, just reducing my mayo a little and dropping a chicken sausage from my breakfast. 
 
TRAINING DAY 
Mea1 1 
50g Whey
25g Cashew Butter
 
Meal 2 - Intra 
120g Cyclic Dextrin 
Intra Workout Formula 
 
Meal 3 
150g Coco Pops 
50g Whey Isolate 
400ml Almond Milk
 
Meal 4 
200g Chicken 
2 Servings of Mexican Style Rice 
40g Sweet Chilli Sauce 
1 Tortilla Wrap
1 Diced Onion 
 
Meal 5 
227g Steak 
1 Medium Eggs
20g Cheddar Cheese
10g Butter
100g Mushrooms
 
Meal 6
30g Whey Isolate
40g Almond Butter
 
NON-TRAINING 
Meal 1 
3 Slices of Bacon 
3 Medium Eggs 
2 Chicken Sausages 
 
Meal 2
40g Whey
60g Peanut Butter
 
Meal 3
200g 15% Beef Mince
Broccoli Soup
 
Meal 4
250g Gammon Steak
Large Leafy Salad
3-4 Cherry Tomatoes
30g Mayo 
 
Meal 5  
150g Chicken Breast 
30g Chorizo 
Large Leafy Salad 
3-4 Cherry Tomatoes  
30g Mayo 
 
Meal 6 
50g 85% Cocoa Dark Chocolate 
40g Whey Isolate
Brett
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Re: 2019/01/01 07:16:27 (permalink)
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Happy new year mate!
 
Do you find having dark choc so close to bed affects sleep? Sounds innocuous but was definitely affecting me.

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.
Eugene
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Re: 2019/01/01 19:07:26 (permalink)
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The precision with which you still put together your diet makes me think there is a thought of competing again somewhere at the back of your mind...

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Tuffy
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Re: 2019/01/01 22:20:10 (permalink)
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Brett
Happy new year mate!
 
Do you find having dark choc so close to bed affects sleep? Sounds innocuous but was definitely affecting me.


I really couldn't say mate. My sleep is and always has been terrible. I am pretty much dependent on sleeping pills now to guarantee getting to sleep. I did go a week without them over Christmas though. 

Eugene
The precision with which you still put together your diet makes me think there is a thought of competing again somewhere at the back of your mind...

 
I am just OCD and very anal mate. Definitely not planning on getting on stage anytime soon but I will compete again one day. When I do, I want to win though and I will only step back on stage when I believe I am good enough.
 
I do want to keep improving my physique though and if I can get to a really good condition, I will not only be happier in myself but if the time comes, I can go into prep.
 
I also think it is better for monitoring progress if you are lean. Your level of condition is IMO perfect for offseason. If I can get that lean and then slowly push weight back up, I will be in a very good position to compete (one day).


post edited by Tuffy - 2019/01/01 22:21:35
Tuffy
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Re: 2019/01/01 22:46:26 (permalink)
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Tuesday, 1 January 2019
 
It seems like forever ago that I trained as I have been working all day in the gym getting the new reception ready to open tomorrow. It isn't fully finished and there is a bit of cosmetic work left to do but all in all, I am very pleased and excited to be working there. I have moved my office onto a large reception based on the gym floor which means I can work and also interact with the members. It will also mean the members and staff have a better experience.
 

 
I still have this niggle in my chest but whist warming up and doing my feeder sets I didn't have much discomfort, so I went for a PB. I managed 5 reps which is 1 short of my rep range but I am still happy with it considering my food intake has been poor lately and I have been working a lot and my weight is down.
 
There were no more PB's to be had and I didn't do the pull work as my forearm is really sore from working yesterday, carrying boards about. I think it will be a hinderance on Friday but it may have calmed down by then. 
 
I am having a sports massage and back in with the chiropractor tomorrow, so hopefully my back and aching muscles will be relieved. 
 
My new year resolution is to organise myself better and allow for more rest and recovery as I have simply taken on too much lately, which has certainly hindered me.
 
PUSH
Flat Press (Leverage)
Set 1: 205 kg × 5
Set 2: 160 kg × 7

Shoulder Press (Leverage)
Set 1: 120 kg × 9
Set 2: 90 kg × 9

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

Pec Flye
Set 1: 49 kg × 15
Set 2: 44 kg × 17

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 17
Set 2: 7.5 kg × 8
Set 3: 5 kg × 10

Lying Cable Lateral Raise (MR)
Set 1: 7.5 kg × 4
Set 2: 7.5 kg × 4
Set 3: 7.5 kg × 4
Set 4: 7.5 kg × 4
Set 5: 4.5 kg × 4
Set 6: 7.5 kg × 2

Rope Pushdown 
Set 1: 34 kg × 18
Set 2: 34 kg × 12
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Re: 2019/01/02 14:13:57 (permalink)
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All the hard work paying off Dan, your gym looks awesome mate. All the best for 2019 mate.
Brett
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Re: 2019/01/02 17:21:36 (permalink)
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Gym looks great mate!
 
Hopefully 2019 gives you a little more reprieve.

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.
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