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Tuffy
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Re: 2019/03/08 14:41:43 (permalink)
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Friday, 8 March 2019
 
Another good session today but very hard. My lat is feeling good now, so I am just creeping up with the weight whist maintaining a 5 count eccentric. I also equalled my all time PB on the seated chest press at the end of the session, so I will be looking to PB next week with 8 reps.
 
Depending on how my check in goes tomorrow, I may be starting back on a blast this Sunday. My blood work was ok and with a few alterations to my diet, they should improve.
 
PULL
Pulldown (Leverage)
Set 1: 120 kg × 11
Set 2: 120 kg × 10

Low Row (Leverage)
Set 1: 180 kg × 7
Set 2: 130 kg × 10

Overhand Seated Row (Leverage)
Set 1: 170 kg × 6
Set 2: 130 kg × 10

V-Bar Pulldown
Set 1: 84 kg × 8
Set 2: 69 kg × 9

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

Camber Curl (single arm)
Set 1: 12 kg × 13
Set 2: 8 kg × 10

Rear Delt
Set 1: 49 kg × 16
Set 2: 44 kg × 15

Chest Press (Leverage)
Set 1: 180 kg × 7
Set 2: 140 kg × 11

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
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Brett
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Re: 2019/03/08 15:04:43 (permalink)
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Hey mate curious as to why you included chest press and flyes in pull day? I also see you have some pull stuff on your chest day. Is it just to give chest a light bash between push sessions, or do you find some merit in training antagonistic muscle groups?
 
Nice work with the chest press BTW.

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 19:28:26 (permalink)
+1 (1)
Brett
Hey mate curious as to why you included chest press and flyes in pull day? I also see you have some pull stuff on your chest day. Is it just to give chest a light bash between push sessions, or do you find some merit in training antagonistic muscle groups?
 
Nice work with the chest press BTW.


I want to hit every muscle group twice in a week but allow for recovery with low volume. This allows me to hit the focused muscle groups hard once a week and top up once a week.
Tuffy
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Re: 2019/03/09 17:20:49 (permalink)
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Saturday, March 9 2019

I was fully expecting my weight to jump back up a bit but I was also expecting my waist to have gone up too, so not a bad week all in all. I think I need to drop one of my re-feeds now and it will more than likely be the mid week one.
 
I have also made some adjustments to my diet to incorporate more omega 3, so I have changed my gammon meal to sardines. I have also switched out the 15% fat mince to 5% fat mince to bring calories down a little without reducing the volume of the meals.
 
I will be starting my new blast tomorrow, which will help to support my LBM whilst I look to shed a few more pounds. I am hoping I also see an improvement in my training too. I have one more week of training hard before a de-load week. I am now building de-loads into my routine every 7th week regardless of whether I feel I need it.

Weight - 215.2 (+2.6)
Waist - 80 (0)
 
Tuffy
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Re: 2019/03/09 17:24:19 (permalink)
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Saturday, 9 March 2019
 
I went to the gym this morning to hit a little arm session. Not because I wanted to train arms but I needed to do a bit as I am highly stressed with a certain situation with the business at the moment. 
 
I am still on my non-training day diet today and will be having my re-feed tomorrow as I am taking the kids out for dinner.

Close Grip Bench Press (Barbell) (quad drop)
Set 1: 100 kg × 10 
Set 2: 90 kg × 4
Set 3: 80 kg × 4
Set 4: 60 kg × 8

Blaster Curl
Set 1: 20 kg × 15
Set 2: 20 kg × 10
Set 3: 20 kg × 7

Tricep Pushdown (RP)
Set 1: 29 kg × 12
Set 2: 29 kg × 8
Set 3: 29 kg × 7

Camber Curl (single arm) (TD)
Set 1: 12 kg × 10
Set 2: 8 kg × 10
Set 3: 4 kg × 10

Rope Pushdown 
Set 1: 20 kg × 25
Set 2: 20 kg × 22

Hammer Curl (Dumbbell)
Set 1: 5 kg × 20
Set 2: 5 kg × 17
Set 3: 5 kg × 15

Tricep Extension (Cable)
Set 1: 20 kg × 30
Set 2: 20 kg × 25

Cable Spider Curl
Set 1: 12 kg × 26
Set 2: 8 kg × 20

Single Arm Dumbbell Tricep Extension
Set 1: 7.5 kg × 20
Set 2: 7.5 kg × 5
Triceps Extension (Dumbbell)
Set 1: 7.5 kg × 20

Cable Hammer Curl
Set 1: 8 kg × 12
Set 2: 8 kg × 10

Lateral Raise (Dumbbell)
Set 1: 7.5 kg × 30
Set 2: 7.5 kg × 19
Set 3: 7.5 kg × 20
Tuffy
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Re: 2019/03/09 17:31:03 (permalink)
+1 (1)
Here is my new amended diet. I have managed to reduce the calories on non-training day a little despite bringing in 200g of oily fish.
 
I have also reduced my protein slightly on training days as I feel I have enough with 1g / lb and am currently 50g over.
 
TRAINING DAY 
Mea1 1 
40g Whey
30g Cashew Butter
 
Meal 2 - Intra 
60g Cyclic Dextrin 
Intra Workout Formula 
 
Meal 3 
150g Coco Pops 
40g 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 
50g Whey
30g Peanut Butter

 
Meal 2
3 Slices of Bacon 
3 Medium Eggs 
2 Chicken Sausages 
 
Meal 3
180g 5% Beef Mince
200g Passata
40g Mushrooms
1/2 an Onion
5g Parmesan Cheese
 
Meal 4
200g Sardines in Tomato
Large Leafy Salad
5 Cherry Tomatoes
30g Extra Light Mayo 
 
Meal 5  
50g 85% Cocoa Dark Chocolate 
50g Whey Isolate
Tuffy
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Re: 2019/03/11 13:38:08 (permalink)
+1 (1)
Monday, 11 March 2019
 
Had a good session today with some progress on previous weeks. Weight still light with 5 second eccentrics to save my knees but they do feel much better today.
 
I had a big re-feed last night and woke up really full today. I also started my new blast, so over the coming weeks I am anticipating some gains but overall I would like to drop another 5lb net, so possibly more fat as I could do with a little lean mass adding and this is possible with the way I structure my nutrition.
 
LOWER 1
Leg Extension (Machine)
Set 1: 60 kg × 15

Seated Leg Curl
Set 1: 85 kg × 12

45 Degree Leg Press 
Set 1: 300 kg × 12
Set 2: 300 kg × 11

45 Degree Hack Squat
Set 1: 110 kg × 10
Set 2: 90 kg × 12

Sissy Squat
Set 1: 50 kg × 10

Leg Press (Single Leg)
Set 1: 100 kg × 13

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

Seated Calf Raise
Set 1: 125 kg × 8 PB
Set 2: 110 kg × 8
Set 3: 105 kg × 9
Tuffy
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Re: 2019/03/12 16:03:22 (permalink)
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Tuesday, 12 March 2019
 
Decent session today with some progress but not yet in the realms of PB's. I am happy with how thing went though as calories are down a touch this week. 
 
PUSH
Flat Press (Leverage)
Set 1: 200 kg × 6
Set 2: 150 kg × 9

Shoulder Press (Leverage)
Set 1: 120 kg × 8
Set 2: 100 kg × 8

Skullcrusher (Barbell)
Set 1: 45 kg × 8
Set 2: 40 kg × 9

Pec Flye
Set 1: 59 kg × 17
Set 2: 49 kg × 17

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 28
Set 2: 7.5 kg × 15
Set 3: 5 kg × 16

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: 24 kg × 20

Seated Row (Leverage)
Set 1: 200 kg × 8
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 × 3
Eugene
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Re: 2019/03/12 20:27:07 (permalink)
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Yeah, get rid of one of your refeeds. No, scrap that, ditch all of them... nothing for you until I get one!
 
What do you feel is better; 3 or 5 second eccentric?

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Tuffy
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Re: 2019/03/13 10:35:38 (permalink)
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Eugene
Yeah, get rid of one of your refeeds. No, scrap that, ditch all of them... nothing for you until I get one!
 
What do you feel is better; 3 or 5 second eccentric?


I think I need to scrap at least one re-feed, I am looking a bit soft at the moment.
 
That's a difficult question... I think if I can build weight up using a 5 second eccentric it will result in more growth and be better for my joints. I don't get DOMS, so I can't judge it by that but it is damn hard whilst training.
Brett
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Re: 2019/03/14 09:47:17 (permalink)
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Solid work as always mate!

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: 2019/03/14 17:43:21 (permalink)
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Brett
Solid work as always mate!


Cheers dude.
Tuffy
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Re: 2019/03/14 17:46:01 (permalink)
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Thursday, 14 March 2019
 
Had a good session today. Very little agro on my knees and pushing the weight up slightly on the V-squat with the same weight / reps hit on leg press. 
 
I am feeling pretty tired today after a busy week and food is down on last week and I opted not to have a re-feed last night. I will probably not have one on Sunday too as I am going away on Monday and will be eating off plan then.
 
LOWER 2
Lying Leg Curl
Set 1: 65 kg × 12

Single Leg Extension
Set 1: 35 kg × 14

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

V-Squat
Set 1: 130 kg × 9
Set 2: 105 kg × 11

Glute Ham Raise (RP)
Set 1: 8 reps
Set 2: 3 reps

High Single Leg Press
Set 1: 120 kg × 14

Adductor (RP)
Set 1: 95 kg × 20
Set 2: 95 kg × 5
Set 3: 95 kg × 3

Standing Calf Raise (Machine)
Set 1: 200 kg × 15
Set 2: 200 kg × 15
Set 3: 200 kg × 11
Captain T
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Re: 2019/03/15 10:57:54 (permalink)
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Hi mate - whats been the agro with your knees?  I doubt I'll find it looking back over 60-odd pages.
Tuffy
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Re: 2019/03/15 14:18:56 (permalink)
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Captain T
Hi mate - whats been the agro with your knees?  I doubt I'll find it looking back over 60-odd pages.


I have arthritis mate. Diagnosed over 10 years ago, so it's been a constant issue that I have had to work around.
Tuffy
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Re: 2019/03/15 14:22:26 (permalink)
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Friday, 15 March 2019
 
Feeling pretty good today but this is always a tough session for me. I am slowly managing to increase my lifts back up on pulldowns but I will maintain the 5 second eccentric with them to reduce the chance of me getting injured again.
 
I tried to go for a PB on chest press at the end of the session but couldn't get the 5th rep locked.
 
I am going away next week, so the plan is to make this a de-load week as the hotel will not have a great gym. I will also do cardio with Codie as she is 4 weeks out this weekend.
 
PULL
Pulldown (Leverage)
Set 1: 150 kg × 7
Set 2: 120 kg × 10

Low Row (Leverage)
Set 1: 180 kg × 7
Set 2: 130 kg × 11

Overhand Seated Row (Leverage)
Set 1: 170 kg × 6
Set 2: 140 kg × 9

PSP Pulldown
Set 1: 89 kg × 7
Set 2: 79 kg × 8

Seated Row (Machine) (RP)
Set 1: 69 kg × 12
Set 2: 69 kg × 4
Set 3: 64 kg × 3

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

Rear Delt
Set 1: 49 kg × 16
Set 2: 44 kg × 15

Chest Press (Leverage)
Set 1: 190 kg × 4
Set 2: 150 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 × 3
Set 6: 20 kg × 4
Brett
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Re: 2019/03/15 15:34:36 (permalink)
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Tuffy
Captain T
Hi mate - whats been the agro with your knees?  I doubt I'll find it looking back over 60-odd pages.


I have arthritis mate. Diagnosed over 10 years ago, so it's been a constant issue that I have had to work around.




Didn't realise it was arthritis mate. Sucks.
 
Do you ever wonder if lifting is a contributor to your condition? Or do you just accept that it may well be but needs are a must and you deal with it the best way you can?

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: 2019/03/15 15:37:34 (permalink)
+1 (1)
Brett
Didn't realise it was arthritis mate. Sucks.
 
Do you ever wonder if lifting is a contributor to your condition? Or do you just accept that it may well be but needs are a must and you deal with it the best way you can?


I had only been training 3 years when diagnosed but I had issues before that, so I am not sure when it got to that state. I dare say that training hasn't helped but then you could argue that strengthening my leg muscles puts less strain on my knees. I think I was destined to get it really.
Tuffy
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Re: 2019/03/15 16:02:22 (permalink)
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Me vs. Me
 

 
Picture 1 taken 12 weeks out from my qualifier last year, picture 2 taken today.
 
  • 10lb lighter today than I was in the pick last year.
  • Until this week I have been allowing 2 re-feeds per week. In the pic from last year I hadn’t eaten off plan for 6 months.
  • Waist in pic 1 was 6cm bigger than today.
  • Lower protein intake & lower calorie intake now than in the first pic.
  • Carbs are positioned intra & PWO only in pic 2.

There’s a lot more to composition than simply calculating calories in vs calories out.
Brett
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Re: 2019/03/15 16:14:21 (permalink)
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Even accounting for the difference in lighting and contract there is a very clear difference there mate. Great stuff!
 
I must admit don't know much about re-feeds. I'm guessing it is being in deficit for most of the week and then having a day where you eat just over maintenance?

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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