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Tuffy
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Re: 2019/01/05 09:01:28 (permalink)
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Ox
All the hard work paying off Dan, your gym looks awesome mate. All the best for 2019 mate.


Brett
Gym looks great mate!
 
Hopefully 2019 gives you a little more reprieve.


Thank you fellas


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Tuffy
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Re: 2019/01/05 09:13:45 (permalink)
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Thursday, 3 January 2019
 
I really enjoyed this session today, the lower volume on my lower days seems to be allowing me to push hard with decent loading twice a week. Whether or not my knees will be able to take it is another thing though.
 
As I am removing all lower back loading for the time being, I replaced the SLDL with GHR. I cannot perform 8 straight reps, so I performed them with a 10 second rest pause.
 
My lower back is already much better following my appointment at the chiropractor. I am now sat in a decent office chair when at work and have removed lower loading to allow the muscles to relax in conjunction with my treatments.
 
LOWER 2
Lying Leg Curl
Set 1: 75 kg × 10

Single Leg Extension
Set 1: 40 kg × 12

45 Degree Leg Press 
Set 1: 320 kg × 10
Set 2: 320 kg × 8

Super Squat
Set 1: 290 kg × 8
Set 2: 230 kg × 12

Glute Ham Raise (RP)
Set 1: 4 reps
Set 2: 4 reps

High Single Leg Press
Set 1: 110 kg × 12 PB

Adductor (RP)
Set 1: 80 kg × 20
Set 2: 80 kg × 6
Set 3: 80 kg × 5

Standing Calf Raise (Machine)
Set 1: 180 kg × 20 PB
Set 2: 180 kg × 15
Set 3: 150 kg × 20
Tuffy
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Re: 2019/01/05 09:18:41 (permalink)
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Friday, 4 January 2019
 
My lat is still an issue, so I couldn't do any pulldowns with a decent load. I got really frustrated but it was a combination of tiredness, stress and frustration. I continued on though and did ok but whenever I am carrying an injury like this, I cannot train as well as I like to for fear of seriously damaging something.
 
Low row has replaced deadlifts as I am not loading my lower back at the moment.
 
PULL
Pulldown (Leverage)
Set 1: 50 kg × 15
Set 2: 50 kg × 15

Low Row (Leverage)
Set 1: 160 kg × 8
Set 2: 130 kg × 10

Overhand Seated Row (Leverage)
Set 1: 165 kg × 6
Set 2: 120 kg × 11

V-Bar Pulldown
Set 1: 59 kg × 9
Set 2: 44 kg × 10

Seated Row (Machine) (RP)
Set 1: 64 kg × 12
Set 2: 64 kg × 6
Set 3: 64 kg × 4

Bicep Curl (Machine)
Set 1: 29 kg × 8
Set 2: 20 kg × 12

Rear Delt
Set 1: 39 kg × 17
Set 2: 34 kg × 15

Chest Press (Leverage)
Set 1: 160 kg × 6
Set 2: 100 kg × 10

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 × 4
Tuffy
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Re: 2019/01/05 09:34:36 (permalink)
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Saturday, January 5 2019

I was away last Friday night / Saturday morning, so I did not take my weight or waist readings.
 
There is no surprise that we see another drop this week though as I have reduced my calories and have once again overdone it in terms of activity outside of training. It was necessary to get the gym how I wanted it to be for the new year but it has taken its toll on me both physically and mentally. 
 
I am injured in multiple areas, I am drained, stressed and weak. I reduced my calories this week as my appetite had plummeted but this week I have been really hungry. I have not been 100% on plan as I have had to cover shifts at the gym and been out for a meal. I will still increase my food a little next week simply to combat the hunger as I no longer wish to push my weight up.
 
So my weight has dropped 10lb in 4 weeks and my waist is now just 3.5cm above what it was when I was on stage. This is ridiculous when I have been trying to gain weight. It just goes to show how much your NEAT levels come into play. 
 
I get married in Mexico in 16 weeks and whilst I never planned to diet for this holiday as I knew I could just recomp into it, it is looking like I could be very lean for it. So looking good for that holiday is the most important thing right now and maintaining muscle or even adding some would be nice. At the moment I do not want to focus on fat loss but I do want to get leaner. This is happening without having to go too low with calories at the moment, so I will continue as I am. 
 
Calories will go up simply to satisfy hunger and my weight loss is too rapid but I fully intend on reducing my NEAT levels now but I have also been toying with a little daily cardio for health purposes. I see cardio as a bit of meditation time. I can think and nobody bothers me. It is about the only time I can release my mind. I think it will be good for my stress levels and also have a positive effect on my heart. 
 
I have 1 more week left on my current cycle too, so this is another reason why I do not want to drop calories any further yet.

Weight - 221 (-3)
Waist - 83 (-0.5)
Eugene
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Re: 2019/01/05 19:19:04 (permalink)
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Tuffy
I am drained, stressed and weak...



See the effect I have on people...!
 

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Tuffy
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Re: 2019/01/05 19:42:28 (permalink)
+1 (1)
Eugene
Tuffy
I am drained, stressed and weak...



See the effect I have on people...!
 


Haha, it's not you mate. Coaching is the fun part, I get to make progress without breaking my body.
Tuffy
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Re: 2019/01/10 14:29:36 (permalink)
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Monday, 7 January 2019
 
Much better session this week than last week. My knees were not bothering me nearly as much, so I was able to make a little progress. Still nowhere near my PB on hacks but I am working my way back up.
 
LOWER 1
Leg Extension (Machine)
Set 1: 95 kg × 10

Seated Leg Curl
Set 1: 90 kg × 11

Narrow Leg Press
Set 1: 350 kg × 10
Set 2: 350 kg × 9

45 Degree Hack Squat
Set 1: 190 kg × 10
Set 2: 140 kg × 11

Sissy Squat
Set 1: 35 kg × 10

Leg Press (Single Leg)
Set 1: 105 kg × 12 PB

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: 95 kg × 8
Set 3: 75 kg × 9
Tuffy
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Re: 2019/01/10 14:39:55 (permalink)
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Tuesday, 8 January 2019
 
I took some tramadol last night as my back is stopping me getting a decent sleep. It is not the usual place but under my lat which I think is a result of my appointment at the chiropractor. I was really groggy in the morning and was sick a few times pre workout and during but I surprisingly had a really good session. I got a PB on the flat Hammer Strength press and had no issues with my pec niggle.
 
PUSH
Flat Press (Leverage)
Set 1: 210 kg × 5 PB
Set 2: 160 kg × 7

Shoulder Press (Leverage)
Set 1: 120 kg × 9
Set 2: 90 kg × 10

Skullcrusher (Barbell)
Set 1: 30 kg × 13
Set 2: 30 kg × 12

Pec Flye
Set 1: 49 kg × 20
Set 2: 44 kg × 18

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 19
Set 2: 7.5 kg × 11
Set 3: 5 kg × 9

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 × 4

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

Seated Row (Leverage)
Set 1: 190 kg × 7
Set 2: 160 kg × 10

Staight Arm Pressdown (MR)
Set 1: 39 kg × 4
Set 2: 39 kg × 4
Set 3: 39 kg × 4
Set 4: 39 kg × 4
Set 5: 39 kg × 4
Set 6: 39 kg × 4
Tuffy
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Re: 2019/01/10 14:47:29 (permalink)
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Thursday, 10 January 2019
 
Felt really good today and made some decent progress until I injured myself. I did get a PB on the super squat but on the 7th rep my lower back went on the left hand side which is the opposite side to my usual pain. I couldn't do another set of the squats but I managed to complete the rest of the session. I am sat here in agony now but have another chiropractor appointment tomorrow, so hopefully I will feel better once they have given it a bit of stick. 
 
On the whole my lower back has been much better. I have removed lower back loading, have a decent office chair now and the chiropractor has managed to get things moving a bit. I am sure it will be a long process but I can live with how is has been prior to this latest injury.
 
LOWER 2
Lying Leg Curl
Set 1: 75 kg × 10

Single Leg Extension
Set 1: 45 kg × 12 PB

45 Degree Leg Press 
Set 1: 350 kg × 10
Set 2: 350 kg × 9

Super Squat
Set 1: 330 kg × 7 PB

Glute Ham Raise (RP)
Set 1: 6 reps
Set 2: 3 reps

High Single Leg Press
Set 1: 120 kg × 13 PB

Adductor (RP)
Set 1: 85 kg × 20
Set 2: 85 kg × 6
Set 3: 85 kg × 6

Standing Calf Raise (Machine)
Set 1: 190 kg × 20 
Set 2: 190 kg × 20
Set 3: 190 kg × 15
H0M3R_j4y
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Re: 2019/01/10 14:56:28 (permalink)
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Your gym looks incredible mate. I love that track you had on in the background too, trance music at its best!

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
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Eugene
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Re: 2019/01/10 20:01:26 (permalink)
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Tramadol; bloody hell. I seem to remember having this years ago and knocked me sideways. Everything OK?

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Tuffy
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Re: 2019/01/12 05:27:09 (permalink)
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H0M3R_j4y
Your gym looks incredible mate. I love that track you had on in the background too, trance music at its best!

Thank you mate. Have to agree with you about the music, classic trance all the way!

Eugene
Tramadol; bloody hell. I seem to remember having this years ago and knocked me sideways. Everything OK?

It is a crazy med but very effective. I am in a lot of pain at the moment with my back. Can hardly move to be honest, so I am just taking enough to be able to function. If I take too many, they wipe me out.
 
I have been up since 3am though as I keep waking myself up by rolling in bed and causing myself pain. 
Tuffy
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Re: 2019/01/12 23:33:47 (permalink)
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Saturday, January 12 2019

This week I have been much better with consistency on my diet. I am finding that I am getting hungry on training days which would have encouraged me to increase calories but with the weight change, I am happy to keep it as it is.
 
Monday my diet was spot on and also on Tuesday. On my non-training day I also did things perfectly and got all of my meals in. Thursday things went a little off as I hurt my back and was dosed up on pain killers which made me lose appetite but also very drowsy, so rather than miss meals, I reached for what I could. Meals 1-3 were spot on but I felt a bit light headed and had 3 x protein bars before meal 4 and then I had a bowl of Shreddies with whey and almond milk before going to bed. So this created an excess of around 1,000 cals. Friday things were back spot on again.
 
Today I have had a day out with my little boy and whilst my appetite has not been good, I promised him we'd go for lunch at Pizza Hut and I had a medium pizza there. I would normally have a large but I literally couldn't handle it. I had my standard meal 1 and a few shakes either side of my pizza. Later on that evening, I had some popcorn. It worked at being an ok day as I plan to have a cheat on both Saturday and Sunday.
 
Tomorrow it is my daughters birthday, so we are going out for dinner. I will be on plan until then though and probably replace 2-3 meals as it is an all you can eat buffet.
 
Performance in the gym has been good and apart from my newest lower back injury, I think I am on the mend, so will try to keep pushing on despite starting my 10 week cruise next week.
 
If I can keep fat off over during my cruise and minimise weight loss, I will be happy enough but realistically my focus will move towards fat loss as we approach April. I will be starting my new cycle a month before I fly out to Mexico.

Weight - 223.4 (+2.4)
Waist - 83 (0)
H0M3R_j4y
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Re: 2019/01/15 10:38:19 (permalink)
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Nice to see we have another trance fan in the forum, I thought me and flop were the only ones lol.
 
You get out much? To any clubs/raves?

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
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Brett
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Re: 2019/01/16 08:40:12 (permalink)
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How do you manage to continue cycle when going overseas?
 
Please don't tell me prison pouch? lol

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: 2019/01/19 18:21:10 (permalink)
+1 (1)
H0M3R_j4y
Nice to see we have another trance fan in the forum, I thought me and flop were the only ones lol.
 
You get out much? To any clubs/raves?


Yeah mate, 1998-1999 were the best days. Me and Codie actually went to a Gatecrasher event in Sheffield in December which was epic. All of the trance classics with new remixes.
Tuffy
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Re: 2019/01/19 18:23:34 (permalink)
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Brett
How do you manage to continue cycle when going overseas?
 
Please don't tell me prison pouch? lol


I have and always do take my meds away with me mate. I went to Egypt 8 weeks out from a show once, so too HGH, MT2, Test, Tren, Mast, pins etc. I just put it in my case and I have never had issues. Bear in mind the laws of the country you are going to. Mexico it is completely legal.
Tuffy
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Re: 2019/01/19 18:47:17 (permalink)
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I am going to do a weekly update first before posting all of my workouts as I have lost track of where I was each day.
 
So firstly you all know about my lower back injury which forced me to take painkillers and at the beginning of the week I was relying heavily on them and it was certainly becoming a concern to Codie that I was becoming dependant on them and an addiction had formed. I was confident that it hadn't and that I was in control. I have previously been addicted to Tramadol and had a torrid time when I came off them which was the main reason I was so confident that I wouldn't get addicted again. I am pleased to say that I took my last one on Wednesday morning and have been on no painkillers whatsoever since.
 
I am not sure if I mentioned it in here before but I have a reoccurring issue where my voice goes and my breathing becomes difficult. It hits me every year and is usually after a bad case of flu or a chest infection but the voice goes completely for up to 6 months. This has been going on for 5 years and when it happens it badly affects me as I cannot function in the way I would like to. I have had several investigations, MRI, X-Ray, Nasal Endoscopy over the course of 2 years both NHS and privately.
 
Initially I was due an operation where they would have a look and take a sample but the anaesthetist refused to put me under insisting I have symptoms of cardiomyopathy (at least I think that was what it was called). Basically a thick heart wall that is either hereditary or cause by steroid use. I had to have an ECG, then and ultra sound and then an ultra sound whilst exercising and a drug pumped into me to make my heart rate go up. I was given the all clear for that, so back to throat. 

 
The difficulty is that it comes and goes and usually its sods law that it has recovered by the time I am seen by a specialist. Last time I had the Nasal Endoscopy, it was in full force and the doctor told me that it is definitely not right but he doesn't know why. I had the MRI which was fine and by the time I went to see him for the results it had gone again. So we are no further on and I have given up hope.
 
The sh!ttest thing is that the only thing we have found that does get rid of it is smoking. I smoked once on holiday and my voice returned perfectly. I got home and didn't smoke and my voice disappeared completely again. The voice isn't the biggest problem though, I get restricted airways and breathing is difficult. Almost like you have something stuck in your throat, so I can get panicky at times.
 
Then on Thursday I started feeling really sh!tty like I had flu. It could have been withdrawal from the Trams, run down, cold, general aches from training as I am cruising now and no longer on pain killers but either way I was grim.
 
End result, I didn't miss training, I followed my diet but by yesterday though I am seriously run down, so had cake and ice cream at night.
 
Now that I have bored you to tears with my woes, I will post my daily sessions and my weekly check in below.
 
Tuffy
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Re: 2019/01/19 18:54:57 (permalink)
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Monday, 14 January 2019
 
Still suffering with the back injury I was really happy that no exercise aggravated it but I did wear a belt. Although I didn't PB on narrow leg press I did up the weight 30kg. I dropped it on hacks because my knees were shagged.
 
LOWER 1
Leg Extension (Machine)
Set 1: 95 kg × 15

Seated Leg Curl
Set 1: 90 kg × 14 PB

Narrow Leg Press
Set 1: 380 kg × 8
Set 2: 380 kg × 8

45 Degree Hack Squat
Set 1: 200 kg × 8
Set 2: 150 kg × 10

Sissy Squat
Set 1: 40 kg × 12

Leg Press (Single Leg)
Set 1: 110 kg × 10 PB

Adductor (RP)
Set 1: 135 kg × 10 PB
Set 2: 135 kg × 3
Set 3: 135 kg × 2

Seated Calf Raise
Set 1: 100 kg × 8
Set 2: 105 kg × 7
Set 3: 80 kg × 9
Tuffy
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Re: 2019/01/19 18:56:35 (permalink)
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Tuesday, 15 January 2019
 
PUSH
Flat Press (Leverage)
Set 1: 210 kg × 4
Set 2: 150 kg × 10

Shoulder Press (Leverage)
Set 1: 125 kg × 5
Set 2: 90 kg × 9

Skullcrusher (Barbell)
Set 1: 32.5 kg × 10
Set 2: 32.5 kg × 10

Pec Flye
Set 1: 54 kg × 15
Set 2: 49 kg × 15

Lateral Raise (Dumbbell)
Set 1: 10 kg × 20
Set 2: 7.5 kg × 8
Set 3: 5 kg × 8

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 × 3

Rope Pushdown 
Set 1: 39 kg × 11 PB
Set 2: 29 kg × 12

Seated Row (Leverage)
Set 1: 190 kg × 7
Set 2: 160 kg × 10

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
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