MuscleTalk Logo
YB
BannerBanner

Helpful ReplyHot!NEED TO GROW!

Page: << < ..6162636465.. > >> Showing page 65 of 67
Author
Captain T
Pro-Member
  • Total Posts : 3984
  • Reward points: 8675
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: 2019/03/15 21:11:46 (permalink)
0
That is ****ty. Has it got worse over time? I had an MRI on my groin injury and it picked up I have some slight degeneration in my lower lumbar spine - ie early arthritis. What can you do? I’m hardly about to stop going to the gym and playing football.
MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
Captain T
Pro-Member
  • Total Posts : 3984
  • Reward points: 8675
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: 2019/03/15 21:12:32 (permalink)
0
Those pictures look great by the way. I seem to remember back 10 years ago and you looked very different then
Captain T
Pro-Member
  • Total Posts : 3984
  • Reward points: 8675
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: 2019/03/15 21:12:33 (permalink)
0
*double post
Tuffy
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/03/16 15:48:11 (permalink)
0
Captain T
That is ****ty. Has it got worse over time? I had an MRI on my groin injury and it picked up I have some slight degeneration in my lower lumbar spine - ie early arthritis. What can you do? I’m hardly about to stop going to the gym and playing football.

I wouldn't say it has got any worse but I do struggle to maintain any periods of heavy training. I am going to invest in some really good knee sleeves from strength shop.

Captain T
Those pictures look great by the way. I seem to remember back 10 years ago and you looked very different then

Thanks mate, I have made some progress but not as much as I should have done in 10 years.


Tuffy
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/03/16 15:58:20 (permalink)
0
Saturday, March 16 2019

I have just realised that I didn't update this last Saturday. I gained 1.6lb last check in and this week with the introduction of my blast, I am feeling a lot fuller and my weight is up again by 1.2lb. This is great considering I reduced my calories further this week and haven't had a re-feed either. No change to my waist which is ideal. I aim to drop another 5lb of fat but I am also hopeful of gaining some muscle now that I am back on a good course.
 
Next week I am away for 5 days but Codie is 4 weeks out from her show, so I will be joining her for cardio in the morning and will also be eating clean. I will train with her at the gym in the hotel too but treat it as a de-load as I doubt there will be sufficient kit for me to have a decent workout.
 
I did 45 minutes LISS cardio today and tomorrow I am going to train upper body on my new machine at the gym, so I will not do cardio at all. Whilst I am away I will be hitting 45 minutes / day cardio but when I return, I will likely reduce that to 30 minutes.
 
My wedding is 6 weeks away now and I have set myself a goal of getting as lean as I can by then and continuing when I am back. I just want to see how I can do coaching myself without the pressure of a competition looming. I have never had the motivation to diet down without having a competition, so it will be a good test of my will power.
 
My plan moving forward is to go as long as I can without a re-feed. I will put one in on a Wednesday or a Sunday as and when I feel completely drained. By removing the re-feed this week I have reduced my weekly calorie intake by 7,000 based on last week.

Weight - 216.4 (+1.2)
Waist - 80 (0)
Tuffy
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/03/25 14:54:08 (permalink)
0
Sunday, 24 March 2019
 
Back from Turkey at 1am on Saturday and straight back into the thick of things with a full 8 hour day at the gym on Saturday. I am going to be doing a biceps session and a triceps session each week as they are a weak area for me. I will normally hit them on a Tuesday and a Friday with biceps on a Tuesday and triceps on a Friday but I just felt like doing them this weekend.
 
I didn't make a note of my weight / waist on Saturday but I feel leaner and I ate very clean with cardio each day and training whilst away in Turkey. Also did 30 minutes today and will do 30 minutes each day next week.
 
BICEPS
Blaster Curl
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Hammer Curl (Dumbbell)
Set 1: 7.5 kg × 20
Set 2: 7.5 kg × 20
Set 3: 7.5 kg × 20
Set 4: 7.5 kg × 15

Preacher Curl (Cable)
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 2.5 kg × 15
Set 4: 2.5 kg × 15

Spider Curl
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 15
Tuffy
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/03/25 14:58:06 (permalink)
0
Monday, 25 March 2019
 
Today was a really good session. I am still performing 5 second negatives due to my knees but I was able to go up on most exercises. I bought some new triple ply knee sleeves from Strength Shop before I went away and used them today. Whilst there was still some pain in my right knee, it was much more comfortable.

LOWER 1
Leg Extension (Machine)
Set 1: 65 kg × 15

Seated Leg Curl
Set 1: 85 kg × 13

Leg Press (Leveage)
Set 1: 300 kg × 12 PB
Set 2: 300 kg × 10

45 Degree Hack Squat
Set 1: 120 kg × 10
Set 2: 90 kg × 12

Sissy Squat
Set 1: 60 kg × 10 PB

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

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

Seated Calf Raise
Set 1: 130 kg × 8 PB
Set 2: 115 kg × 8
Set 3: 110 kg × 8
Tuffy
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/03/26 20:17:06 (permalink)
0
Tuesday, 26 March 2019
 
I had a great session today with a few all time PB's. I have maxed out the Hammer Strength chest press now at 215kg. I could possibly get more on the handles and hit more than 5 reps but I am going to rotate it out for the TONK.
 
PUSH
Flat Press (Leverage)
Set 1: 215 kg × 5 PB
Set 2: 150 kg × 10

Shoulder Press (Leverage)
Set 1: 120 kg × 8
Set 2: 100 kg × 10

Skullcrusher (Barbell)
Set 1: 45 kg × 10
Set 2: 40 kg × 9

Pec Flye
Set 1: 59 kg × 18
Set 2: 49 kg × 18

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 31
Set 2: 7.5 kg × 12
Set 3: 5 kg × 15

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: 39 kg × 15 PB
Set 2: 24 kg × 18

Seated Row (Leverage)
Set 1: 210 kg × 7 PB
Set 2: 170 kg × 11

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 × 2
 

post edited by Tuffy - 2019/03/26 20:27:30
Brett
Pro-Member
  • Total Posts : 8950
  • Reward points: 12268
  • Joined: 2004/04/03 10:20:37
  • Location: Australia
  • Status: offline
Re: 2019/03/31 20:46:05 (permalink)
0
Solid work mate! And welcome back!

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
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/04/01 08:51:16 (permalink)
+1 (1)
After going to the comp with Eugene yesterday, I have decided that there is no way I can be competitive this year, so I am definitely not going to compete. There was a change that I would as I am leaning out for my wedding and so far finding the process quite easy and enjoying the way I look and feel. I was going to assess where I was when I got back and look to jump in the final qualifier for the IBFA a week before the finals. Last year I had size but lacked condition but I believe I need to have both and I would be on stage a good 10lb lighter to bring the right condition and that would feel like a back step. I am not prepared to put myself through prep and be mindful of a comp whilst on my honeymoon if I can't win.
 
It has left me a little in limbo as I was growing in confidence as I got leaner as I do think my balance and symmetry is good but I saw the guy who won the finals last year and he has gained so much size. He may not be in condition but it was another level to me.
 
So the plan is to continue as I was and try and get as lean as I can without the pressure of a comp. I will then look to gain a lot size in the offseason without getting too fat. I have a few ideas I want to try and I am excited to give them a go. I have my stag do this weekend from Thursday but it will mainly be liquid calories 
 
So, my calories are being dropped further this week and I have added in fat burners. I will list my full protocol underneath my diet.
 
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
Mexican Rice
 
Meal 5 
227g Sirloin Steak
80g Mushrooms
Broccoli Soup 
 
Meal 6
30g Whey Isolate
Barebells Protein Bar

 
NON-TRAINING 
Meal 1 
50g Whey
30g Peanut Butter

 
Meal 2
3 Slices of Bacon 
3 Medium Eggs 
2 Chicken Sausages 
Broccoli Soup 
 
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  
Barebells Protein Bar
50g Whey Isolate
 
This brings my training day diet to 2,750 and my non-training to 1,968.
 
Daily PEDs
50mcg T3
40mcg Clen
20mg Yohimbine
71.4mg Sust
85.7mg Primo
42.9mg Tren
21.4mg Trestolone
 
I run 25mcg T3 all year and I upped it to 50mcg 2 weeks ago. The Clen and Yohimbine have been added today. Inject daily, so I have also broken the weekly dose down to what it is per day. I will be dropping the Trestolone at week 6
 
 
Tuffy
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/04/02 15:20:50 (permalink)
+1 (1)
Monday, 1 April 2019
 
Really good session today with progress on most exercises. I even got a few PB's though not that exciting. I am still maintaining the 5 second eccentric and getting maximum range of motion, so my quads are absolutely friend but not my knees.
 
LOWER 1
Leg Extension (Machine)
Set 1: 70 kg × 15

Seated Leg Curl
Set 1: 85 kg × 14

45 Degree Leg Press 
Set 1: 320 kg × 10
Set 2: 300 kg × 11

45 Degree Hack Squat
Set 1: 130 kg × 10
Set 2: 100 kg × 12

Sissy Squat
Set 1: 60 kg × 10

Leg Press (Single Leg)
Set 1: 100 kg × 15 PB

Adductor (RP)
Set 1: 140 kg × 10
Set 2: 140 kg × 5
Set 3: 140 kg × 2

Seated Calf Raise
Set 1: 135 kg × 6 PB
Set 2: 115 kg × 8
Set 3: 110 kg × 10
Tuffy
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/04/02 15:26:07 (permalink)
+1 (1)
Tuesday, 2 April 2019
 
Had a belting session today. Felt massively pumped and I did some posing to check on progress and I was pretty pleased.
 
We rotated the Hammer Strength Press out for the TONK as I have pretty much maxed it out now. This gives such a good contraction and I felt battered afterwards.
 
Got a fair few PB's today too which I was pretty pleased about considering I am on reduced calories.

PUSH
Incline Bench Press (Tonk)
Set 1: 120 kg × 7
Set 2: 90 kg × 7

Shoulder Press (Leverage)
Set 1: 125 kg × 7
Set 2: 100 kg × 11

Skullcrusher (Barbell)
Set 1: 50 kg × 8
Set 2: 40 kg × 10

Pec Flye
Set 1: 59 kg × 20
Set 2: 49 kg × 20

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 34
Set 2: 7.5 kg × 15
Set 3: 5 kg × 13

Lying Cable Lateral Raise (MR)
Set 1: 10 kg × 4 PB
Set 2: 10 kg × 4
Set 3: 10 kg × 4
Set 4: 10 kg × 4
Set 5: 10 kg × 4
Set 6: 10 kg × 2

Rope Pushdown 
Set 1: 39 kg × 17 PB
Set 2: 24 kg × 20

Seated Row (Leverage)
Set 1: 220 kg × 6 PB
Set 2: 180 kg × 9

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
 

post edited by Tuffy - 2019/04/03 08:17:25
Eugene
Pro-Member
  • Total Posts : 2449
  • Reward points: 2507
  • Joined: 2016/10/04 20:51:30
  • Status: offline
Re: 2019/04/03 18:17:30 (permalink)
0
You know what I think about you competing this year; you would be competitive. But you will know when you're ready. And that time will come.

Coaching: https://www.tufftraining.co.uk/
Sponsor: https://blaqstarnutrition.com/
PCA First Timers Over 40: 1st place.
IBFA Liverpool Over 40: 1st place.
IBFA West Midlands Athletic Tall: 3rd place.
IBFA British Finals Over 40: June 9.
Captain T
Pro-Member
  • Total Posts : 3984
  • Reward points: 8675
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: 2019/04/05 10:45:00 (permalink)
0
Looking good in the picture mate.  To my un-informed eye you look like you'd do alright in a comp! 
 
Whens the wedding?
Brett
Pro-Member
  • Total Posts : 8950
  • Reward points: 12268
  • Joined: 2004/04/03 10:20:37
  • Location: Australia
  • Status: offline
Re: 2019/04/08 17:02:07 (permalink)
0
Awesome shape mate!
 
Hair makes you look like Tintin though.

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
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/04/15 21:29:54 (permalink)
0
Eugene
You know what I think about you competing this year; you would be competitive. But you will know when you're ready. And that time will come.


I know I could have a decent enough go but I want to be happy in myself and have made significant improvements. I am able to stay lean pretty easily now and I will continue to push the condition until I go away next week.

Captain T
Looking good in the picture mate.  To my un-informed eye you look like you'd do alright in a comp! 
 
Whens the wedding?


I am sure I would do ok in a qualifier, maybe win again but I want to have more impact in the finals.
 
We fly out to Mexico next Friday and get married the following Tuesday.

Brett
Awesome shape mate!
 
Hair makes you look like Tintin though.


Thanks mate.


It has taken some serious effort to grow the mullet. I am going for the viking look eventually, so will be getting it really long.
Tuffy
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/04/15 22:20:31 (permalink)
0
I have been quiet on here since going on my stag do. It ruined me for a good few days but I did do some training last week and managed to get back on track.
 
I went on Thursday 4th in the afternoon and beforehand did a pull session. Not my usual session, nothing heavy, just a lot of cable work. I was away Thursday, Friday and Saturday night and returned late on Sunday. Whilst I was out there, I slept very little, ate very little and drank a lot of booze. 
 
I started ploughing food back in on Sunday and continued through to Tuesday. I also caught up on a lot of sleep and did very little else. On Wednesday I looked like utter sh!t and was very disappointed having left looking pretty good.
 
On Wednesday I started with 50 minutes LISS fasted cardio and kept this in until Saturday. I then had to travel down to London as I had 3 athletes competing in the Miami Pro show. I trained push on Wednesday, legs on Tuesday and pull on Friday. All really good sessions with PB's (will post these up separately).
 
I have also reduced my calories significantly by removing the carbs from my PPWO meal and reducing the intra carbs to 30g. My only carbs on training days are now from 30g HBCD and 150g Coco Pops. Non-training is zero direct carbs. Calories are around 2,200 on training days and 1,900 on non-training days.
 
My weight before leaving for my stag do was 214.2lb and my waist 80.5cm. This Saturday my weight was up 8.2lb and my waist 1.5cm. I was very distended, with indigestion and heartburn after Sunday-Tuesday eating junk. Although I had managed to get a lot of the excess water off with the diet and training from Wednesday to Saturday, there was more to come off.
 
On Sunday morning after a non-training day, I looked a lot better but as I had a long day ahead of me and was drained, I had a big breakfast at the hotel. I was on the go for 22 hours as I woke at 4am on Sunday and didn't arrive home until 2am and during this time had just 2 shakes. Codie and OI went to McDonalds and I ate a lot. I expected to wake up looking like sh!t this morning but looked awesome.
 
So that brings me to now... I have just been taken out for a meal by Codie to say thank you for coaching her. We went to Almost Famous and I had a big burger and we shared some fries and mac n' cheese balls. It was epic! We then went to a dessert place and I had a Sundae.
 
I imagine I will look a bit soft tomorrow after days in a row with off plan food but I will rectify it and then some by check in on Saturday.
 
Here are some pics...
 
SUNDAY MORNING

 
THIS MORNING

 
So condition is definitely coming in as the weeks progress and I am much fuller. I will be following my diet plan now until I go to Mexico unless I get really drained and then I will refeed but the aim is to get as lean as I can in the remaining few weeks. I do have a lunch meeting tomorrow PWO but I will not go mad. Might even just have a drink but I will judge it on how I look in the morning.
 
 Ideally by Saturday morning, I would hope to look better than the pictures above, have my waist back to 80cm and weigh around 217-218lb. This would mean I have reduced my waist back to its smallest and gained 3-4lb.
post edited by Tuffy - 2019/04/15 22:22:07
Tuffy
Pro-Member
  • Total Posts : 9555
  • Reward points: 9104
  • Joined: 2008/10/07 21:10:16
  • Status: offline
Re: 2019/04/15 22:24:44 (permalink)
0
Wednesday, 10 April 2019
 
PUSH
Incline Bench Press (Tonk)
Set 1: 125 kg × 9 PB
Set 2: 100 kg × 8

Shoulder Press (Leverage)
Set 1: 130 kg × 9
Set 2: 100 kg × 12

Skullcrusher (Barbell)
Set 1: 52.5 kg × 8
Set 2: 50 kg × 8

Pec Flye
Set 1: 64 kg × 17
Set 2: 54 kg × 15

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 36 PB
Set 2: 7.5 kg × 12
Set 3: 5 kg × 13

Lying Cable Lateral Raise (MR)
Set 1: 10 kg × 4
Set 2: 10 kg × 4
Set 3: 10 kg × 4
Set 4: 10 kg × 4
Set 5: 10 kg × 4
Set 6: 10 kg × 2

Rope Pushdown 
Set 1: 39 kg × 17
Set 2: 20 kg × 24

Seated Row (Leverage)
Set 1: 220 kg × 6
Set 2: 180 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
 
 
 
Captain T
Pro-Member
  • Total Posts : 3984
  • Reward points: 8675
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: 2019/04/16 07:59:53 (permalink)
+1 (1)
Gratuitous nudity.  Someone is getting back into the Games of Thrones spirit now the new season is on.
H0M3R_j4y
Pro-Member
  • Total Posts : 2237
  • Reward points: 1430
  • Joined: 2017/01/04 13:37:11
  • Status: offline
Re: 2019/04/16 12:32:16 (permalink)
0
Saw your IG post, nice work on the coaching mate! 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Page: << < ..6162636465.. > >> Showing page 65 of 67
Jump to:
©2019 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
(posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
© 2019 APG vNext Commercial Version 5.5