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Brett
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Re: 2019/04/16 16:40:50 (permalink)
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No stories from the bucks then?
 
Viking hair now that would be cool!

Brett's Journal Part VII  - The Farce Awakens
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Tuffy
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Re: 2019/04/16 19:49:55 (permalink)
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Captain T
Gratuitous nudity.  Someone is getting back into the Games of Thrones spirit now the new season is on.


Haha, I don't watch it mate.

H0M3R_j4y
Saw your IG post, nice work on the coaching mate! 


Thank you mate, was a great result.
 
Brett
No stories from the bucks then?
 
Viking hair now that would be cool!


Was a bit crazy.... Just very messy but fun.
 
Yeah I have always wanted to grow my hair long but didn't have it in me to get passed the skin head and have the tennis ball head but I was ill in September and managed to get passed it, so now it's just a case of keeping it going.
Brett
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Re: 2019/04/16 20:40:55 (permalink)
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I note most of the pros I see tend to have very short hair. I'm guessing it's to make their heads smaller and in turn make bodies appear larger. Would you agree?

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: 2019/04/17 08:09:35 (permalink)
+1 (1)
Brett
I note most of the pros I see tend to have very short hair. I'm guessing it's to make their heads smaller and in turn make bodies appear larger. Would you agree?


I don't know mate. I don't think that thought process comes in but you could be right.
Tuffy
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Re: 2019/04/17 08:13:47 (permalink)
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Going to post up all the sessions from last week to bring things up to date...
 
Thursday, 11 April 2019
 
LOWER 2
Lying Leg Curl
Set 1: 75 kg × 10

Single Leg Extension
Set 1: 50 kg × 14 PB

Leg Press (High & Wide)
Set 1: 420 kg × 8
Set 2: 420 kg × 8

V-Squat
Set 1: 150 kg × 8 PB
Set 2: 140 kg × 11

Glute Ham Raise
Set 1: 12 reps PB
Set 2: 4 reps

High Single Leg Press
Set 1: 130 kg × 11

Adductor (RP)
Set 1: 100 kg × 16
Set 2: 100 kg × 4
Set 3: 100 kg × 3

Standing Calf Raise (Machine)
Set 1: 210 kg × 17
Set 2: 210 kg × 15
Set 3: 210 kg × 13
 
 
Friday, 12 April 2019
 
PULL
Pulldown (Leverage)
Set 1: 160 kg × 8
Set 2: 130 kg × 10

Low Row (Leverage)
Set 1: 180 kg × 7
Set 2: 140 kg × 9

Overhand Seated Row (Leverage)
Set 1: 170 kg × 8
Set 2: 150 kg × 11 PB

PSP Pulldown
Set 1: 94 kg × 7 PB
Set 2: 79 kg × 8

Seated Row (Machine) (RP)
Set 1: 69 kg × 12
Set 2: 69 kg × 5
Set 3: 69 kg × 3

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

Rear Delt
Set 1: 54 kg × 14
Set 2: 44 kg × 15

Chest Press (Leverage)
Set 1: 200 kg × 4
Set 2: 160 kg × 10

Chest Fly (Dumbbell) (MR)
Set 1: 12.5 kg × 4
Set 2: 12.5 kg × 4
Set 3: 12.5 kg × 4
Set 4: 12.5 kg × 4
Set 5: 12.5 kg × 4
Set 6: 12.5 kg × 4
 
Tuffy
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Re: 2019/04/17 08:16:02 (permalink)
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Monday, 15 April 2019
 
New week and I feel pretty good. Buzzing from the weekend competition and handling the reduction in calories well. I didn't hit any PB's on legs this morning but my form was turned up a notch and I managed to progress the load on last week.
 
LOWER 1
Leg Extension (Machine)
Set 1: 75 kg × 15

Seated Leg Curl
Set 1: 85 kg × 12

45 Degree Leg Press 
Set 1: 330 kg × 8
Set 2: 310 kg × 9

45 Degree Hack Squat
Set 1: 140 kg × 8
Set 2: 120 kg × 9

Sissy Squat
Set 1: 60 kg × 9

Leg Press (Single Leg)
Set 1: 110 kg × 11

Adductor (RP)
Set 1: 140 kg × 10
Set 2: 140 kg × 4
Set 3: 140 kg × 1

Seated Calf Raise
Set 1: 135 kg × 6
Set 2: 115 kg × 8
Set 3: 110 kg × 10
Tuffy
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Re: 2019/04/17 08:23:09 (permalink)
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Tuesday, 16 April 2019
 
Had another great session today and did hit quite a few PB's. My condition is not as good today as it was on Monday as Codie took me out for dinner to say thank you for coaching her and I have gone a little watery. I was however extremely full and strong and despite the fact I am at my leanest, I am getting more comments about how big I look. 
 
My elbows are starting to feel strain with the skull crushers, so they will be rotated out for close grip bench next week. I also changed the tricep pushdown from the rope to the dual handles as I am able to get a much better ROM and contraction.
 
Towards the end of the day I started to feel very tired and actually fell asleep on the sofa for an hour. The diet was tough today and there were moments where I questioned why I was putting myself through this but then it became a battle of will and I don't like to give up. I won't let myself feel like **** though, so if I continue to get worse, I will implement a refeed. I am not competing after all and I am currently running at a weekly deficit of around 14k calories.
 
PUSH
Incline Bench Press (Tonk)
Set 1: 140 kg × 7 PB
Set 2: 100 kg × 9

Shoulder Press (Leverage)
Set 1: 140 kg × 5
Set 2: 105 kg × 10

Skullcrusher (Barbell)
Set 1: 52.5 kg × 9
Set 2: 50 kg × 8

Pec Flye
Set 1: 64 kg × 18
Set 2: 54 kg × 16

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 38 PB
Set 2: 7.5 kg × 18
Set 3: 5 kg × 15

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

Tricep Pushdown (Dual Handles)
Set 1: 39 kg × 12 PB
Set 2: 24 kg × 15

Seated Row (Leverage)
Set 1: 220 kg × 7 PB
Set 2: 180 kg × 11

Staight Arm Pressdown (MR)
Set 1: 44 kg × 4
Set 2: 44 kg × 4
Set 3: 44 kg × 4
Set 4: 44 kg × 4
Set 5: 44 kg × 3
Set 6: 44 kg × 1
Tuffy
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Re: 2019/04/18 07:18:03 (permalink)
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Wednesday, 17 April 2019
 
Today was a non-training day but I wanted to squeeze a little arm session in as they are a lagging body part for me. It also keeps my activity up and keeps me busy.
 
This is by no means a heavy session, so will not impact my CNS. I am training at varying tempos with strict form to try and encourage blood flow and pump. I cannot train my biceps properly due to poor wrist mobility and anything heavy causes a lot of pain.
 
I felt pretty drained today but as the day went on, I actually felt better. I did a little posing late on and was fairly happy with the way I looked.
 
BICEPS
EZ Curl
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 12

Hammer Curl (Dumbbell)
Set 1: 7.5 kg × 14
Set 2: 7.5 kg × 15
Set 3: 7.5 kg × 14

Single Arm Cable Curl
Set 1: 5 kg × 15
Set 2: 2.5 kg × 13
Set 3: 2.5 kg × 12

Hammer Curl (Cable)
Set 1: 5 kg × 31
Set 2: 5 kg × 24
Set 3: 5 kg × 23
 
TRICEPS
Triceps Extension (Dumbbell)
Set 1: 20 kg × 25
Set 2: 20 kg × 18
Set 3: 20 kg × 20

Machine Dip
Set 1: 50 kg × 20
Set 2: 50 kg × 21
Set 3: 50 kg × 21

Cable Kickback
Set 1: 7.5 kg × 15
Set 2: 7.5 kg × 13
Set 3: 5 kg × 17

Bench Dip (TD)
Set 1: +40 kg × 12
Set 2: +20 kg × 8
Set 3: 4 reps
 

 
Tuffy
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Re: 2019/04/19 20:12:37 (permalink)
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Thursday, 18 April 2019
 
Had a great session today and kept the eccentrics to a five count again. Hit a few PB's too.
 
LOWER 2
Lying Leg Curl
Set 1: 75 kg × 10

Single Leg Extension
Set 1: 55 kg × 12 PB

Leg Press (High & Wide)
Set 1: 420 kg × 10
Set 2: 420 kg × 9

V-Squat
Set 1: 150 kg × 10 PB
Set 2: 150 kg × 9

Glute Ham Raise (RP)
Set 1: 12 reps
Set 2: 4 reps

High Single Leg Press
Set 1: 130 kg × 13 PB

Adductor (RP)
Set 1: 100 kg × 16
Set 2: 100 kg × 5
Set 3: 100 kg × 3

Standing Calf Raise (Machine)
Set 1: 220 kg × 20 PB
Set 2: 220 kg × 13
Set 3: 220 kg × 12
Tuffy
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Re: 2019/04/19 20:18:57 (permalink)
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Friday, 19 April 2019
 
Heavy heavy session today but really good. I am really enjoying training at the moment and considering I am on next to no calories and doing over an hour cardio each day, I am quite impressed with my performance. I almost hit 6 reps on the seated leverage press at 200kg, I just couldn't quite lock out but it was nearly there and I will have it in a few weeks.
 
My mate Tom made me a new cable attachment yesterday, so I have rotated the machine row and PSP pulldown in favour of this attachment. I called them Tom Pulldown and Tom Row as I didn't know what else to call them. It is basically a strip of metal with holes in that I attach handles too. It enables a much greater ROM and the ability to rotate the wrists as I pull to get a better contraction in the lats at the top of the rep.
 
I am holding a lot of water at the moment and I am not sure why. I am trying not to let it concern me as I will easily fall off the wagon and think fcuk it. It is weird though... I was putting very little effort in and flying along and this week I have stepped things up and seem to look worse. The thing I keep telling myself is that it is just water and I can remove that easily. I cannot be getting fat with what I am doing.
 
PULL
Pulldown (Leverage)
Set 1: 170 kg × 7
Set 2: 135 kg × 9

Low Row (Leverage)
Set 1: 180 kg × 7
Set 2: 140 kg × 10

Overhand Seated Row (Leverage)
Set 1: 180 kg × 6
Set 2: 160 kg × 8

Tom Pulldown
Set 1: 64 kg × 8
Set 2: 54 kg × 9

Tom Row (RP)
Set 1: 44 kg × 12
Set 2: 44 kg × 4
Set 3: 44 kg × 3

Camber Curl (single arm)
Set 1: 12 kg × 14
Set 2: 8 kg × 14

Rear Delt
Set 1: 54 kg × 15
Set 2: 44 kg × 18

Chest Press (Leverage)
Set 1: 200 kg × 5 PB
Set 2: 170 kg × 8

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 × 4
Set 6: 20 kg × 3
Tuffy
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Re: 2019/04/19 21:14:12 (permalink)
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Thinking to offseason...
 
As I often do in dieting / prep phase, I look to what I am going to do next. Analyse what I have been doing, take the good things from it and look at how I can improve it. As always it is going to be a case of self experimentation but I have a plan I am considering for the offseason. Bear with me on this...
 
So I reduced my volume greatly from what JP had me do last year and my progress has been far better. I am leaner without really trying to be, stronger and have more lean mass. I enjoy the training and the intensity is extremely high but some of the workouts are still fairly time consuming and exhausting.
 
The next thing is how I structure my nutrition with my carbs during and after training only. This has been the reason I have been able to get lean without 'dieting'. Getting lean is great and has been pretty easy but adding calories in this set up is tough. There is a limit to how much one can eat in a 5-6 hour window and efficiently digest it all.
 
I also want to increase the frequency that I hit body parts too so this is what I am thinking.
 
I will train twice a day Mon-Fri with session 1 being around the same time I currently train and session 2 around 7/8pm. This will allow me to perform much shorter workouts which will take less time which will drive the intensity even higher. It will also give me two windows for carbohydrate intake with one being just before bed which I see as an ideal time to have a big carb feed.
 
I would hit push in the morning and pull in the evening on upper day and quads in the morning and glute ham in the evening. There is also scope to switch this around to priories the weaker area or just balance it out.
 
Example
 
Mon - Push / Pull
Tue - Qauds / Glute Ham
Wed - Pull / Push
Thu - Glute Ham / Quad
Fri - Push / Pull
Sat - Rest
Sun - Rest
Mon - Pull / Push
Tue - Glute Ham / Quad
Wed - Push / Pull
Thu - Quad / Glute Ham
Fri - Pull / Push
 
8 working sets per session but hard and heavy.
 
I just need to see if I can squeeze it into my day but in theory it will take less time than 1 long session as I will get through it quicker.
 
This is not something I intend to do from the off. I will only be on maintenance calories after my honeymoon and will need to ramp calories up to allow for recovery but if this works out, I could really see a big return in growth due to the higher food intake, increased frequency and higher intensity.
Brett
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Re: 2019/04/24 16:12:10 (permalink)
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Sounds interesting mate. Probably means you will have to avoid pulling those 'all day' work days you've done in the past! Do you have staff that can fill that void if one calls in sick etc? Just thinking out aloud as I know you are extremely busy and it might be very hard to maintain a two per day routine.

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: 2019/05/06 23:46:40 (permalink)
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Brett
Sounds interesting mate. Probably means you will have to avoid pulling those 'all day' work days you've done in the past! Do you have staff that can fill that void if one calls in sick etc? Just thinking out aloud as I know you are extremely busy and it might be very hard to maintain a two per day routine.


I am not on the rota at all for reception and we are in the process of hiring new staff as we are down to 4 at the moment with one of them leaving next week. I intend to get 2-3 more part timers to make cover easier.
 
I don't know if it will work yet. My days are quite unpredictable and sometimes I just want to get away, so realistically will I want to train at 11am and then again at 8pm? I like the idea of it as I think it will work extremely well with my nutrition approach but practically I am not sure. I will also be training on my own which will be **** as I can't expect anybody to do that split with me.
Tuffy
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Re: 2019/05/06 23:52:12 (permalink)
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QUICK UPDATE!
 
I haven't done much since my last post. I did have a week of training but it was interrupted as I was getting things prepared for the wedding etc. Got a surprise tattoo for Codie which I had to keep hidden for 4 days, getting things in place for the gym etc etc. I think I trained 3 times.
 
Anyway...
 
I am married to the love of my life and I couldn't be happier. Well I am fat now, so I would be happier if I was still lean 
 

 

 

 

 

 
H0M3R_j4y
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Re: 2019/05/07 13:32:18 (permalink)
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Boom! Congrats dude and looking good on the day! (both of you!)
 
There's a bloke in my office who says 'he would rather be fat and happy, than skinny and miserable' which is a fair statement I guess.
Then again, he is actually fat, so he is clearly just in denial lol.
 
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Brett
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Re: 2019/05/11 18:46:49 (permalink)
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Cracking work mate!
 
... lifting not bad 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.
dirtyvest
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Re: NEED TO GROW! 2019/05/11 22:17:55 (permalink)
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Congrats on the wedding mate... sounds Eugene got you a good present for the day too lol

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RAD#1
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Re: NEED TO GROW! 2019/05/11 22:58:16 (permalink)
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Congratulations mate and wish the both of you all the best for the future.

Bones heal, pain is temporary, and chicks dig scars
Evel Knievel
Tuffy
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Re: NEED TO GROW! 2019/05/14 10:17:03 (permalink)
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Thanks guys.
 
I am back into diet mode this week to try and tighten up a little before moving into offseason. I put on 20lb but have already dropped 9lb back off, so I think 2-4 weeks will be ample to put me in good condition to start a building phase.
Brett
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Re: NEED TO GROW! 2019/05/16 08:43:46 (permalink)
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How much of the 20lbs was wedding cake?

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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