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Ox
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Re: 2017/07/29 13:56:03 (permalink)
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Nice back session there Dan...i'm adding in shrugs into my new cycle..i was planning on barbell shrugs but you've made me consider dumbbells now...that's a good weight your moving there. Sounding in great condition too mate.
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Tuffy
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Re: 2017/07/30 19:12:28 (permalink)
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Ox
Nice back session there Dan...i'm adding in shrugs into my new cycle..i was planning on barbell shrugs but you've made me consider dumbbells now...that's a good weight your moving there. Sounding in great condition too mate.


I do 3 different variations of shrugs, so I hit them slightly differently each time. Smith in front, leverage shrug and dumbbells.
 
My condition is acceptable for off season, certainly not good but I have accepted there will be some fat added but I am trying to limit it.
Tuffy
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Re: 2017/07/31 20:37:38 (permalink)
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31/7/17
 
Good day today as I was able to get back in the office and get back on track with things at the gym. Had a telephone meeting too which went very well, so Tuff Training should be getting even better in the next 6 months.
 
I seem to be sleeping a lot at the moment. I assume it is down to being more knackered from training than I usually am as I am unassisted at the moment. I have increased my calories slightly this week with added carbs in my intra shake and PPWO.
 
Meal 1 - 9.00am
4 Medium Eggs
2 Egg Whites
50g Smoked Salmon
5g Coconut Oil
No change to this meal.
 
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
No change to this meal.
 
Intra W/O - 6.30pm
75g Dextrose
20g Pepto Pro
Increased the Dextrose by 25g.
 
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 Can of Beans
1 Bagel
10g Butter
40g Whey Protein
Doubled my beans so I am now having a full can.
 
Calories: 3,308 ^ 250
Protein: 308g ^ 10g
Carbs: 354g ^ 49g
Fat: 70g ^ 1g
 
Training was ok this week in the end but started slow with no progress on my first exercise. I went up to this weight last time and it was tough but I did think I would beat it but hey ho. I was pleased to get max reps on shoulder press though, so I will be upping that next time to 130kg.
 
Last week > This week
 
PUSH C:
Leverage Chest Press
180kg x 7 > 180kg x 7
150kg x 10 > 150kg x 10
Leverage Shoulder Press
125kg x 7 PB > 125kg x 10 PB
105kg x 11 > 105kg x 12 PB
Skull Crusher
50kg x 10 > 55kg x 9 PB
50kg x 9 > 50kg x 11 PB
Pec Dec
80kg x 13 > 80kg x 13
80kg x 10 > 70kg x 12
Cable Tricep Extension
29kg x 15 PB > 29kg x 16 PB
34kg x 10 PB > 29kg x 11
Leaning Lat Raise
12.5kg x 12 PB > 12.5kg x 15 PB
10kg x 13 > 10kg x 15
Lying Lat Raise
7.5kg x 13 > 7.5kg x 15
7.5kg x 11 > 7.5kg x 12

post edited by Tuffy - 2017/07/31 20:47:42
Brett
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Re: 2017/08/01 13:44:27 (permalink)
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Coco pops?? In the whey shake?? What does it do?
 
Also how do you measure your bodyfat? I've tried to use calipers before always get several different readings lol.
 
Some impressive lifting mate!

Brett's Journal Part VII  - The Farce Awakens
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Brett
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Re: 2017/08/01 15:02:13 (permalink)
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Just read your whole journal. Seeing you come back from a coma and through intensive care and lifting the way you do is inspirational. Well done mate! All the while starting a new business too!

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.
Ox
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Re: 2017/08/01 15:29:30 (permalink)
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Solid lifting mate, plenty of PB's. Is your diet a carb backloading kind of plan then mate?
Tuffy
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Re: 2017/08/01 21:47:57 (permalink)
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Brett
Coco pops?? In the whey shake?? What does it do?
 
Also how do you measure your bodyfat? I've tried to use calipers before always get several different readings lol.
 
Some impressive lifting mate!



Coco Pops PWO is something Skip Hill had me doing last year in prep and I loved it. Basically just getting sugars in but it's no better than a carb powder PWO. I use my whey in water to make the milk and eat it like a bowl of cereal.
 
I have a Skulpt device which measures body fat. I am not convinced it is all that accurate even though it claims to be but it is a useful tool to get a reading. If it is going up I know I am getting fat and if it is going down I know I am leaning out. The numbers are irrelevant really.
 
Brett
Just read your whole journal. Seeing you come back from a coma and through intensive care and lifting the way you do is inspirational. Well done mate! All the while starting a new business too!

 
Thank you for the kind words mate. It has been a very tough year in many ways but I finally feel I am back to full strength... Well almost, I still have this issue with my throat / voice.
Tuffy
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Re: 2017/08/01 21:52:28 (permalink)
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Ox
Solid lifting mate, plenty of PB's. Is your diet a carb backloading kind of plan then mate?




Cheers mate, I am pushing on whilst off cycle to maximise my potential when back on.
 
I can see what your thinking regarding the carb backloading but not really. The plan is to consume all carbohydrates around the workout perimeter, so if I were to train at 11am, my final meals would be protein & fat meals. It's purely because I train so late that I have all of the carbs late in the day. I normally try to have all of my carbs within a 4 hour window. This will become difficult as my amount increases and I will be forced to add carbs in to meal 1 & 2.
Tuffy
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Re: 2017/08/01 22:07:46 (permalink)
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1/8/17
 
A really positive day today! I woke up and wasn't tired and was in really good spirits. Truth be told I have been struggling with my depression over the last few weeks and today feels like I have come out of it.
 
Memberships have started picking up again at the gym and I am on the verge of securing a business deal that will really help boost things as we move into the second half of the year.
 
My diet is p!ssing me off big time. I am not hungry in the morning for breakfast, very rarely hungry at lunch time but within an hour of eating lunch, I am starving and the wait for my 4.30pm meal is horrendous. Today I ended up eating 6 of my protein bites which added about 600 calories to my diet. I rectified this slightly by omitting my Coco Pops but that was simply because I trained so late. I waited for my training partner as he thought he was going to be late but by 9.00pm it was too late for him to get here, so I did it alone. It means I am wired off pre workout at 11am after smashing my PPWO meal. I will take the day off tomorrow though and spend some time with my kids.
 
Training was awesome tonight... loved it!! Made some great progress too with strength. I fcuked up on single leg calf raise as I entered it into my app last week as 15kg not 25kg 
 
Last week > This week
 
LEGS C:
45º Hack Squat
130kg x 10 > 160kg x 8 PB
150kg x 10 PB > 140kg x 10
Safety Squat
110kg x 9 > 110kg x 10 PB
110kg x 8 > 110kg x 9
Leg Extension
120kg x 12 > 120kg x 16 PB
120kg x 10 > 120kg x 12
Glute Ham Raise
BW x 4 still trying to master these  > BW x 6
BW x 6 > BW x 5
Hyper Extension (partials)
15kg x 11 > 15kg x 12
15kg x 10 > 15kg x 11
Single Leg Calf Raise
25kg x 12 > 15kg x 12
30kg x 8 PB > 15kg x 12
Super Calf Raise
350kg x 10 PB > 350kg x 12 PB
300kg x 10 > 350kg x 10
Ox
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Re: 2017/08/02 14:49:35 (permalink)
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Damn mate you are pushing on really well...pb fest again. Really liking how you have everything set up for success.
 
Liking the diet set up too, often wonder if I would do better doing something similar.
Tuffy
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Re: 2017/08/02 16:23:33 (permalink)
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Ox
Damn mate you are pushing on really well...pb fest again. Really liking how you have everything set up for success.
 
Liking the diet set up too, often wonder if I would do better doing something similar.




Yeah I am just trying to keep progressing where I can but I always said if I can keep 80% of my strength by the end of my time off I will be happy. I'm around halfway towards the earliest I will go back on cycle but it is dependent on my blood results.
 
I like the diet but I am still struggling to get the timings right to avoid hunger. I ate my lunch at 2.30pm today and breakfast at 10.30am and I have been much better. I do find that my hunger ramps up as the day goes on and with my training late on it does suit me. It's no bother for me to put away 2,000 calories at 8.30-9.00pm. It will get harder as I push the food because the increase will be coming from carbs and that means the majority will be around the workout perimeter. Only when I can't physically manage that will I move them further away.
Ox
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Re: 2017/08/02 18:08:03 (permalink)
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Tuffy
Ox
Damn mate you are pushing on really well...pb fest again. Really liking how you have everything set up for success.
 
Liking the diet set up too, often wonder if I would do better doing something similar.




Yeah I am just trying to keep progressing where I can but I always said if I can keep 80% of my strength by the end of my time off I will be happy. I'm around halfway towards the earliest I will go back on cycle but it is dependent on my blood results.
 
I like the diet but I am still struggling to get the timings right to avoid hunger. I ate my lunch at 2.30pm today and breakfast at 10.30am and I have been much better. I do find that my hunger ramps up as the day goes on and with my training late on it does suit me. It's no bother for me to put away 2,000 calories at 8.30-9.00pm. It will get harder as I push the food because the increase will be coming from carbs and that means the majority will be around the workout perimeter. Only when I can't physically manage that will I move them further away.


Sounds like you have a plan that's working well for you mate..i'm the same I can easily pound a ton of food in the evenings.
Tuffy
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Re: 2017/08/02 20:18:27 (permalink)
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Ox
Sounds like you have a plan that's working well for you mate..i'm the same I can easily pound a ton of food in the evenings.


So far so good mate and whilst I am still beating the log book on my compound movements I see no need to up calories. This will ensure I don't get too fat. I have never been one to be lean all year round but I don't want to have 40lb of fat to drop again.
Tuffy
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Re: 2017/08/02 20:27:34 (permalink)
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2/8/17
 
I had most of the day off work today which was good to give me a break but I get bored lol. I don't really know what to do with myself if I am not working, so I went in at lunchtime whilst Codie trained and did some work then messed around with the kids, taught Leo some exercises 
 
I had both my breakfast and lunch an hour and a half later today which helped a lot with regards to my hunger in the afternoon, so I will be adopting this tactic for the rest of the week.
 
Training was really good again with some progress being squeezed out. I am not breaking many PB's but I am bettering previous weeks now my elbows are good again.
 
Last week > This week
 
PULL A:
Leverage Deadlift
190kg x 7 PB > 190kg x 8 PB
170kg x 8 > 170kg x 7
T-Bar Row
75kg x 8 PB > 75kg x 9 PB
60kg x 12 PB > 65kg x 12 PB
V-Bar Pulldown
94kg x 11 PB > 99kg x 9 PB
89kg x 10 > 89kg x 11
Lat Bar Pulldown
79kg x 12 > 84kg x 7
79kg x 8 > 79kg x 12
Rear Delt Machine
59kg x 12 > 59kg x 13
54kg x 13 > 54kg x 13
Leverage Shrug
120kg x 12 PB > 130kg x 8
120kg x 8 > 120kg x 8
Hammer Curl
20kg x 10 > 20kg x 12
20kg x 10 > 20kg x 9
 
Ox
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Re: 2017/08/03 06:26:43 (permalink)
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Solid looking session mate, some pb's thrown in there too so looking good.
Tuffy
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Re: 2017/08/03 20:10:49 (permalink)
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3/8/17
 
Good day today at work, the gym has a real buzz at the moment and it fills me with positivity. I have a meeting tomorrow and will hopefully finalise the deal which will help drive things forward. Looking to spend some money to enable us to serve food, market the gym to the surrounding area and hopefully this will see us hit target by the end of the first year.
 
Diet has been ok today. I forgot to eat my salmon, forgot to put dressing on my salad, so all a bit bland. I was rushed to get ready to train earlier, so Ronald McDonald cooked my pre workout meal for me  I just had 2 x cheese burgers as it kind of fit my macros.
 
Training was really hard and it took a lot out of me. This push workout is by far the most difficult of the 3. I wasn't feeling all that strong and warming up the 45's felt heavy. I managed 6.5 reps with the 70kg dumbbells but I genuinely thought I was going to get 8 on my 5th rep but then it just got silly. Pleased enough though as on paper I matched last time but in reality I was a whisker from a 7th rep.
 
Last week > This week
 
PUSH A:
Dumbbell Bench Press
70kg x 6 > 70kg x 6
60kg x 9 > 60kg x 10
High Incline Smith Press
80kg x 10 PB > 85kg x 8 PB
80kg x 8 > 80kg x 8
Weighted Dip
25kg x 10 PB > 30kg x 11 PB
25kg x 9 > 30kg x 9
Cable Crossover
24kg x 13 PB > 24kg x 13
24kg x 10 > 24kg x 10
Tricep Pushdown
44kg x 11 PB > 44kg x 12
39kg x 10 > 44kg x 9
Lateral Raise
20kg x 14 PB > 20kg x 15 PB
20kg x 12 > 20kg x 10
Seated Lateral Raise
12.5kg x 13 PB > 12.5kg x 13
12.5kg x 10 > 12.5kg x 12
post edited by Tuffy - 2017/08/16 20:11:38
dirtyvest
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Re: 2017/08/03 20:17:25 (permalink)
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Not surprised it's tough with those poundages. Nice work.
 
Have we had any pics of your set up where you work/train

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Ox
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Re: 2017/08/03 20:39:33 (permalink)
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Awesome news on the business front mate..your gym looks bloody epic, deffo need to have a drive up the M6 to you!
Some huge dumbbell benching there mate...impressive as fcuk!
Tuffy
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Re: 2017/08/03 20:47:12 (permalink)
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dirtyvest
Not surprised it's tough with those poundages. Nice work.
 
Have we had any pics of your set up where you work/train


It really took it out of me tonight. Felt good though.
 
I'll get some up mate... What's the best way to upload pics these days? I used to use photo bucket but it seems they don't allow it anymore.
post edited by Tuffy - 2017/08/03 20:48:31
Tuffy
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Re: 2017/08/03 20:47:52 (permalink)☄ Helpfulby Ox 2017/08/03 20:55:56
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Ox
Awesome news on the business front mate..your gym looks bloody epic, deffo need to have a drive up the M6 to you!
Some huge dumbbell benching there mate...impressive as fcuk!


100% Dave... Get yourself up here for a session.
 
If I can maintain the strength I have just now for the next 4 or so weeks I will be more than happy. 80kg x 8 by the end of the year!!
post edited by Tuffy - 2017/08/03 20:49:14
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