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Tuffy
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Re: 2019/02/23 22:35:47 (permalink)
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Thursday, 21 February 2019
 
I felt pretty good for this mornings session but I knew I wouldn't be strong. Once again I had to rotate exercises to allow me to hit the legs without making my knees worse.
 
I had my mid week cheat meal last night and whilst I didn't enjoy it, I think it has done me some good as I feel a lot less drained than I usually do at this point in the week.
 
LOWER 2
Lying Leg Curl
Set 1: 75 kg × 12

Single Leg Extension
Set 1: 30 kg × 12

Leg Press (High & Wide)
Set 1: 460 kg × 8
Set 2: 400 kg × 8

V-Squat
Set 1: 100 kg × 10
Set 2: 80 kg × 12

Glute Ham Raise
Set 1: 6 reps
Set 2: 2 reps

High Single Leg Press
Set 1: 100 kg × 12

Adductor (RP)
Set 1: 90 kg × 20
Set 2: 90 kg × 7
Set 3: 90 kg × 4

Standing Calf Raise (Machine)
Set 1: 190 kg × 20
Set 2: 190 kg × 20
Set 3: 190 kg × 19
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Tuffy
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Re: 2019/02/23 22:48:49 (permalink)
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Friday, 22 February 2019
 
My pec injury seemed ok yesterday and today my lat didn't seem injured during any of my pulldowns. I am still going really light with them but I have really dialled in my form on all pulldowns.
 
PULL
Pulldown (Leverage)
Set 1: 110 kg × 9
Set 2: 100 kg × 10

Low Row (Leverage)
Set 1: 180 kg × 6
Set 2: 130 kg × 8

Overhand Seated Row (Leverage)
Set 1: 150 kg × 8
Set 2: 120 kg × 10

V-Bar Pulldown
Set 1: 79 kg × 8
Set 2: 69 kg × 8

Seated Row (Machine) (RP)
Set 1: 59 kg × 12
Set 2: 59 kg × 6
Set 3: 59 kg × 5

Camber Curl (single arm)
Set 1: 12 kg × 9
Set 2: 8 kg × 9 / 4 kg × 4 (drop set)

Rear Delt
Set 1: 49 kg × 12
Set 2: 44 kg × 14

Chest Press (Leverage)
Set 1: 180 kg × 5
Set 2: 130 kg × 9

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 × 3
Set 6: 20 kg × 1
Tuffy
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Re: 2019/02/23 22:57:24 (permalink)
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Saturday, February 23 2019

It's not surprising that my weight has shot back up this week with a full week of training and a midweek cheat meal. 
 
I am having my last real cheat tonight and then I will be concentrating on leaning out as of tomorrow. I am still some way off starting my blast, so I will not be dieting too hard. By removing the cheats and cutting a few carbs I should continue to lean out but I will be taking things really steady.

Weight - 217.2 (+3.6)
Waist - 80.5 (0)
Brett
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Re: 2019/02/28 18:21:19 (permalink)
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Tuffy
Brett
Fair enough. Anything in particular you attribute the back progress to? I'd love to have a nice thick back.


I would say in this order:
 
1. Execution
2. TUT
3. Exercise selection
4. Loading heavy





Cheers. Interesting as you say execution. My form I think is pretty good in general. I do wonder if there would be benefit in slowing all movements down to 'feel' the weight like the old bber used to say. I tend to do concentrics quite explosively but eccentric is slower. Doing both slower would increase TUT -is this what you are doing?
 
Sounds like the injuries are all on the mend though mate good stuff.

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: 2019/02/28 23:45:11 (permalink)
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Brett
Cheers. Interesting as you say execution. My form I think is pretty good in general. I do wonder if there would be benefit in slowing all movements down to 'feel' the weight like the old bber used to say. I tend to do concentrics quite explosively but eccentric is slower. Doing both slower would increase TUT -is this what you are doing?
 
Sounds like the injuries are all on the mend though mate good stuff.


My concentric isn't as slow as the eccentric but certainly not explosive. I will video my session tomorrow as I am doing upper pull focus.
Tuffy
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Re: 2019/03/02 21:08:54 (permalink)
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Tuffy
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Re: 2019/03/02 21:21:34 (permalink)
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Monday, 25 February 2019
 
Nothing exciting to report at the moment with my leg training. The knees are bad some days and not as bad others. Training with the 5 second eccentric is definitely helping to prevent compounding the problem but nothing will make them better but time.
 
I did PB on calves though 
 
LOWER 1
Leg Extension (Machine)
Set 1: 50 kg × 15

Seated Leg Curl
Set 1: 85 kg × 12

45 Degree Leg Press 
Set 1: 270 kg × 12
Set 2: 250 kg × 12

45 Degree Hack Squat
Set 1: 110 kg × 8
Set 2: 90 kg × 11

Sissy Squat
Set 1: 50 kg × 9

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

Adductor (RP)
Set 1: 140 kg × 10
Set 2: 140 kg × 2
Set 3: 140 kg × 1

Seated Calf Raise
Set 1: 115 kg × 8 PB 
Set 2: 105 kg × 8
Set 3: 100 kg × 8
Tuffy
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Re: 2019/03/02 21:25:28 (permalink)
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Tuesday, 26 February 2019
 
It seems that my pec is finally recovered now as I get no feeling of discomfort or pain at all now when pressing. I am nowhere near my PB weight on the pressing but form is on point and I will only look to slowly increase. The problem I have is that strength is dropping due to me being in a deficit, running only a cruise dose of test and low bodyweight. I may not be able to get back to my pre injury loading.
 
PUSH
Flat Press (Leverage)
Set 1: 180 kg × 8
Set 2: 150 kg × 8

Shoulder Press (Leverage)
Set 1: 120 kg × 6
Set 2: 90 kg × 8

Skullcrusher (Barbell)
Set 1: 40 kg × 11
Set 2: 40 kg × 9

Pec Flye
Set 1: 54 kg × 19
Set 2: 49 kg × 16

Lateral Raise (Dumbbell) (TP)
Set 1: 10 kg × 27
Set 2: 7.5 kg × 8
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 × 4

Rope Pushdown 
Set 1: 34 kg × 15
Set 2: 24 kg × 15

Seated Row (Leverage)
Set 1: 200 kg × 6
Set 2: 170 kg × 9

Staight Arm Pressdown (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 × 3
Set 6: 49 kg × 4
Tuffy
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Re: 2019/03/02 21:32:40 (permalink)
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Thursday, 28 February 2019
 
I enjoyed todays session with the changes of exercise selection in place. Although the weight I am moving is very light, I am going extremely slow, with good ROM and keeping the muscle engaged throughout. 
 
Next week I am thinking of using the leverage leg press. I have always avoided it as it doesn't go very heavy but for me at the moment it will be plenty heavy enough and it allows for more glute / ham recruitment.
 
LOWER 2
Lying Leg Curl
Set 1: 65 kg × 10

Single Leg Extension
Set 1: 30 kg × 15

Leg Press (High & Wide)
Set 1: 410 kg × 9
Set 2: 400 kg × 9

V-Squat
Set 1: 110 kg × 10
Set 2: 100 kg × 10

Glute Ham Raise (RP)
Set 1: 9 reps
Set 2: 3 reps

High Single Leg Press
Set 1: 100 kg × 14

Adductor (RP)
Set 1: 95 kg × 17
Set 2: 95 kg × 6
Set 3: 95 kg × 3

Standing Calf Raise (Machine)
Set 1: 200 kg × 18
Set 2: 200 kg × 14
Set 3: 200 kg × 14
Tuffy
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Re: 2019/03/02 21:41:14 (permalink)
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Friday, 1 March 2019
 
Again no records being broken here but my lat injury seems to be completely healed now. I feel no pain but I am just going to look to steadily increase the load with my pulldowns. 
 
I used straps for most my lifts today as I felt my arms were letting me down last week but in all honesty I think I need to accept that I am not as strong as I was 6 months ago.
 
PULL
Pulldown (Leverage)
Set 1: 115 kg × 9
Set 2: 100 kg × 10

Low Row (Leverage)
Set 1: 180 kg × 6
Set 2: 130 kg × 9

Overhand Seated Row (Leverage)
Set 1: 170 kg × 6
Set 2: 130 kg × 9

V-Bar Pulldown
Set 1: 84 kg × 7
Set 2: 69 kg × 8

Seated Row (Machine) (RP)
Set 1: 59 kg × 12
Set 2: 59 kg × 6
Set 3: 59 kg × 4

Camber Curl (single arm)
Set 1: 12 kg × 9
Set 2: 8 kg × 10 / 8 kg × 3

Rear Delt
Set 1: 49 kg × 14
Set 2: 44 kg × 12

Chest Press (Leverage)
Set 1: 180 kg × 6 PB
Set 2: 140 kg × 9

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 × 2
Set 6: 20 kg × 1
Tuffy
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Re: 2019/03/02 22:04:34 (permalink)
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Saturday, March 2 2019

The only thing I changed in my plan this week was a reduction of my intra carbs to 60g from 120g and I dropped out 10g of sweet chilli sauce.
 
I was out with my best pal on Wednesday and we had a big lunch but it literally stopped me eating anything else. I have no idea of the calories as it was a new menu but it was heavy. I thought it would have made me go backwards with progress.
 
I have felt pretty sh!t about myself this week though. Just look flat and soft. I am also feeling pretty drained which has made me question my plan to cut calories before being back on a blast.
 
I worked all day fitting out the sports therapy room at the gym today and I was fcuked afterwards, so had a re-feed. I added a bun and some oven fries to my normal burger meal and then had some Haribo. I am pretty stuffed from it but it only brings my daily intake to around 3,800 calories, so I will try to get some more in.
 
I am getting my blood work done next week, so all being well, I will be able to start a blast next Sunday. This will obviously help me increase my performance in the gym and pull back calories a bit.
 
My weight is back down to the lowest it has been. This is the same as it was a fortnight ago. My waist is also down by half a cm which makes me just 1cm bigger around the waist than I was at the end of depletion before my qualifier last year. I have now dropped 23lb in weight and 13.5cm from my waist 
 
I will not be changing anything in my diet next week and will await my blood work until I decide on the following week. Until then I will be sticking to the changes made last week and I will have a re-feed if and when I feel I need it. I am not in comp prep and I cannot reduce my workload, training or external stress, so I will feed my body when it needs it. I never want to eat nor crave anything, so I am becoming in tune with my body and can interpret the signals.
 
Fortunately, I have also taught my fiancee very well and she can see what is the best thing to do for me better than I do at times. She will aid me in my prep when I coach myself. Like most people, I don't see myself as I am and as a result would over diet etc. She will be my 2nd opinion and as I get closer to the comp the over ruling opinion. 

Weight - 213.6 (-3.6)
Waist - 80 (-0.5)
 
post edited by Tuffy - 2019/03/02 22:07:53
Tuffy
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Re: 2019/03/03 12:24:59 (permalink)
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I have adjusted my diet for the following week. I have tweaked some of the meals on non-training day just for personal preference.
 
TRAINING DAY 
Mea1 1 
50g Whey
30g Cashew Butter
 
Meal 2 - Intra 
60g Cyclic Dextrin 
Intra Workout Formula 
 
Meal 3 
150g Coco Pops 
50g Whey Isolate 
400ml Almond Milk 
 
Meal 4 
200g Chicken Breast
1 Onion
30g Sweet Chilli Sauce
1 Tortillla
Mexican Rice
 
Meal 5 
227g Sirloin Steak
80g Mushrooms
30g Mature Cheddar Cheese
10g Butter
1 Medium Egg
Broccoli Soup 
 
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
180g 5% Beef Mince
200g Passata
40g Mushrooms
1/2 an Onion
5g Parmesan Cheese
 
Meal 4
220g Chicken Breast
Large Leafy Salad
5 Cherry Tomatoes
30g Mayo 
 
Meal 5  
50g 85% Cocoa Dark Chocolate 
40g Whey Isolate
Captain T
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Re: NEED TO GROW! 2019/03/03 19:08:49 (permalink)
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Hello there mate - how's it going? Long time no chat!
 
I'm not going to pretend I've read all 63 pages of your log but I hope everything is going swell for you.  Your profile picture looks fantastic.  
Tuffy
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Re: NEED TO GROW! 2019/03/03 19:23:34 (permalink)
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Captain T
Hello there mate - how's it going? Long time no chat!
 
I'm not going to pretend I've read all 63 pages of your log but I hope everything is going swell for you.  Your profile picture looks fantastic.  


Coming up 10 years now eh mate? 


I am good mate, been very busy. Have my own gym now and online coaching platform.
 
How is everything with you? 
Captain T
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Re: NEED TO GROW! 2019/03/04 09:22:45 (permalink)
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Tuffy
Coming up 10 years now eh mate? 


I am good mate, been very busy. Have my own gym now and online coaching platform.
 
How is everything with you? 




All good over here.  10 years indeed - I think I probably look the same still; just about 2 stone smaller!  I may need to check out your online platform - whats it called?
Tuffy
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Re: NEED TO GROW! 2019/03/04 15:36:08 (permalink)
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Captain T
All good over here.  10 years indeed - I think I probably look the same still; just about 2 stone smaller!  I may need to check out your online platform - whats it called?


There's not much to see mate, it's a members only platform for my clients.
 
teamtuff.co.uk
Tuffy
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Re: NEED TO GROW! 2019/03/04 15:39:52 (permalink)
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Monday, 4 March 2019
 
Weight is still not high on these sessions but I am trying to make progress with an extra rep on each set.
 
LOWER 1
Leg Extension (Machine)
Set 1: 55 kg × 15

Seated Leg Curl
Set 1: 85 kg × 11

45 Degree Leg Press 
Set 1: 280 kg × 11
Set 2: 280 kg × 10

45 Degree Hack Squat
Set 1: 110 kg × 9
Set 2: 90 kg × 12

Sissy Squat
Set 1: 50 kg × 10

Leg Press (Single Leg)
Set 1: 100 kg × 11

Adductor (RP)
Set 1: 140 kg × 10
Set 2: 140 kg × 3
Set 3: 140 kg × 2

Seated Calf Raise
Set 1: 120 kg × 8 PB
Set 2: 105 kg × 8
Set 3: 100 kg × 8
Tuffy
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Re: NEED TO GROW! 2019/03/05 13:55:16 (permalink)
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Tuesday, 5 March 2019
 
Had a really good session today. My lifts were slightly improved on last week and I had a great pump afterwards.
 
Injury free in my chest now, so will hopefully be making some good progress over the coming weeks.
 
PUSH
Flat Press (Leverage)
Set 1: 190 kg × 8
Set 2: 150 kg × 8

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

Skullcrusher (Barbell)
Set 1: 45 kg × 7
Set 2: 40 kg × 8

Pec Flye
Set 1: 54 kg × 20
Set 2: 49 kg × 17

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 27
Set 2: 7.5 kg × 11
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: 7.5 kg × 4
Set 6: 7.5 kg × 4

Rope Pushdown 
Set 1: 34 kg × 15
Set 2: 24 kg × 16

Seated Row (Leverage)
Set 1: 200 kg × 7
Set 2: 170 kg × 10

Staight Arm Pressdown (MR)
Set 1: 54 kg × 4
Set 2: 54 kg × 4
Set 3: 54 kg × 4
Set 4: 54 kg × 4
Set 5: 54 kg × 2
Set 6: 54 kg × 1
Brett
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Re: 2019/03/06 12:48:10 (permalink)
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Tuffy
Brett
Cheers. Interesting as you say execution. My form I think is pretty good in general. I do wonder if there would be benefit in slowing all movements down to 'feel' the weight like the old bber used to say. I tend to do concentrics quite explosively but eccentric is slower. Doing both slower would increase TUT -is this what you are doing?
 
Sounds like the injuries are all on the mend though mate good stuff.


My concentric isn't as slow as the eccentric but certainly not explosive. I will video my session tomorrow as I am doing upper pull focus.




Really appreciate you taking the time to video that. You do have a nice long eccentric don't you. That is exactly how I am going to train tomorrow!
 
Cheers!

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: 2019/03/08 14:38:23 (permalink)
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Thursday, 7 March 2019
 
I had a pretty good session today. I find with the exercises in my glute focussed leg day, I get less stress to the knees. I managed a couple of PB's too.
 
LOWER 2
Lying Leg Curl
Set 1: 65 kg × 12

Single Leg Extension
Set 1: 35 kg × 13

Leg Press (High & Wide)
Set 1: 400 kg × 10
Set 2: 400 kg × 10

V-Squat
Set 1: 120 kg × 10
Set 2: 100 kg × 12

Glute Ham Raise
Set 1: 10 reps PB
Set 2: 4 reps

High Single Leg Press
Set 1: 120 kg × 13

Adductor (RP)
Set 1: 95 kg × 17
Set 2: 95 kg × 7
Set 3: 95 kg × 4

Standing Calf Raise (Machine)
Set 1: 200 kg × 20 PB
Set 2: 200 kg × 14
Set 3: 200 kg × 14
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