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Helpful ReplyHot!Personal log: stardate 230215

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badman
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Re: Personal log: stardate 230215 2015/03/11 11:01:34 (permalink)
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100315
 
did some stretching and light cardio
calories 2228 
felt tired
 
110315
 
5pm
 
Deadlift 107.5kg  hypertrophy
8 8 8 8
volume 2580
 
Bench Press 95kg strength
5 5 5 5 5
volume 2375
 
Front Squat 70kg power
3 3 3 3 3 3
volume 1260
 
 
preworkout -no
mood -ok
kcals:  2,872
 
Finally did it, my first week training through DOMs and general fatigue.  Accessory session tomorrow, probably gonna hit the neglected areas and do some pullups, lateral raises and curls.

This is the toughest routine I've ever done.  On the face of it 3 lifts at 70-80% intensity seems easy, but if 2 of those lifts are squats and deadlifts, it's not easy.  It also takes a lot of discipline to walk out when I'm done, not do some easy stuff before I go just to pump up. 
 
More data for logging
Supplements (since day 1 of log):
 
Creatine 5g daily
ON casein 1 scoop (morning)
ON hydrolised whey 1 scoop (post work out)
universal beef aminos - 5 pills post workout
ZMA with melatonin 2 capsules nightly (if I remember)
 
NOTES:
I need to eat more.  I'm not losing fat (I don't think), the scale is evening out at 88kg.  But this is a demanding routine.  I need more kcals.
post edited by badman - 2015/03/11 16:10:19
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The_Lone_Wolf
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Re: Personal log: stardate 230215 2015/03/11 12:04:56 (permalink)
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badman
100315
 
 
 
NOTES:
I need to eat more.  I'm not losing fat (I don't think), the scale is evening out at 88kg.  But this is a demanding routine.  I need more kcals.




Calories are king mate!

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#22
badman
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Re: Personal log: stardate 230215 2015/03/11 16:11:54 (permalink)
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The_Lone_Wolf
badman
100315
 
 
 
NOTES:
I need to eat more.  I'm not losing fat (I don't think), the scale is evening out at 88kg.  But this is a demanding routine.  I need more kcals.




Calories are king mate!




I know right!  Just annoying because I didn't really get diced to the socks on my cut, (got to about 12%) so going back up is kind of demoralizing.  But I'm doing  a strength program now so it's gotta be done.  If you chase 2 rabbits you catch nothing.  M I Rite ppl?
#23
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Re: Personal log: stardate 230215 2015/03/11 17:02:33 (permalink)
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Amen Broseph, amen.
#24
badman
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Re: Personal log: stardate 230215 2015/03/12 11:26:20 (permalink)
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120315
 

Accessory day

Pull-ups 10, 10, 8, 7, 4
Military Press 60kg, 5, 5, 50kg, 8, 8, 7
T bar rows 40kg, 10, 50kg, 10, 60kg, 8, 8, 8
overhead EZ bar extensions on incline bench:  20kg, 10, 12, 12
incline seated curl, 1 arm at a time
10kg, 10, 15kg, 6, 10kg, 7, 7
 
weighted crunches
 
Mood:  OK, bit sleepy
Pre-workout:  So sleepy I took my post workout hydrolized whey and dumped really concentrated coffee into it about 1 hour before workout.
kcals:  2,604
 
Notes:  bit haphazard, not exactly the planned 5* 6-8 reps.  Maybe I'm wrong but my attitude towards this day was kind of "Do whatever you want".   Next week I'll try to get the weights/reps more accurate.
adding more eggs into meals to try to bolster the kcals in a macro-friendly way.  Definitely feel a bit fatter, but the weight isn't going up.  That's NOT good.
post edited by badman - 2015/03/12 13:35:54
#25
ACdood
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Re: Personal log: stardate 230215 2015/03/12 12:17:46 (permalink)
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for a sleepy session you got it done pal, nice one
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badman
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Re: Personal log: stardate 230215 2015/03/12 13:36:25 (permalink)
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thanks bro, looking forward to my rest day
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badman
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Re: Personal log: stardate 230215 2015/03/14 11:52:53 (permalink)
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stardate 140315

Week 2 Day 1 

 
1:30pm
front Squat 5 x 5   (82.5kg) 
volume 2062.5

Bench 4 x 8  (87.5kg) 
volume 2800

Deadlift 2 x 3 (110)
4 x 3 (107.5)
volume 1950
 
Mood: Low energy
preworkout?  Lunch (fish/rice)
had 100 plus during workout because energy low.
 
Feeling a bit burned out, but going to increase my kcals on a daily basis to try and counter this.  Made all the lifts, accidentally added 2,5kg to the power move (this is supposed to be constant for the 4 week cycle).  Back is giving me pain but not really when I'm actually lifting.  I'm more comfortable squatting now.
 

 

#28
badman
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Re: Personal log: stardate 230215 2015/03/17 11:05:34 (permalink)
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170315
 
5pm
deadlift 127.5kg 5 x 5
volume 3187.5
 
front squat 72.5kg 4 x 8
volume 2320
 
bench 85kg 6 x 3
volume 1530
 
total time 1 hour
mood:  ok
preworkout:  oats and coffee
kcals: pending
 
NOTES:
Couldn't work out yesterday because of work.  Felt good today, particularly the squats felt a lot better.  Not sure what helped.  The extra day of rest, increased food intake, or just finally getting in the groove.  I was really dreading DAY 2 this week after the exhausting session last week, I always dread squats because of my tight quads and hips, but today it felt good.  Completed all lifts no problem.
 
Traveling tomorrow, probably wont get to a gym until friday.  i don't think it's a problem as long as I complete week 2 by Saturday, I can start week 3 on monday.  That's only 2 days off schedule, and the additional rest times might even help.  I just hope there's a decent gym where I'm going.
#29
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Re: Personal log: stardate 230215 2015/03/17 11:39:38 (permalink)
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Looks a lot of effort going into working out the data for the routine, really good going.
Couple of questions, I prb just didn't read it properly but do you have a target weight and associated lifting weights for that level?
Also on your pre work out, where you indicate lunch, what kinda quantity of food are you eating and how close to lifting are you eating?
#30
badman
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Re: Personal log: stardate 230215 2015/03/17 15:33:15 (permalink)
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hi bro, my target for this cycle of training is strength gains.  Previous to this I was cutting for a few months (down from 25%bf to 14% bf estimated).  I've increased to maintenance calories or slightly above, I don't really have a composition goal, mainly just trying to get strong right now, I'm still getting used to playing with calories to find the right balance for me.  I've trained for years but never really monitored weight/bf/calories closely.
 
For the pre-workout, it's kind of a loosely defined thing in this journal.  I usually train at 5pm.  If I didn't eat since lunch, I'll indicate no preworkout.  If I at a snack or preworkout supplement within about 90 mins before the workout, I'll mention it.  Just to try to gauge the performance effect.  
Occasionally I train at lunchtime, for lunch I usually have a smaller version of dinner.  Lean meat with egg, white rice and green veggie, usually about a 500 calorie meal.  
Any input wlecome. 
#31
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Re: Personal log: stardate 230215 2015/03/18 07:28:33 (permalink)
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Hey Badman, I read your response last night, but it was on my phone and I wanted to give a decent response. So waited for the computer this morning.
This is what I was going to comment on.
 
230215
Mood:  good
Calories 2232.
pre-workout?  no.
 
240215
Mood:  bit tired
calories: 2798
preworkout?  banana + BCAA + latte smoothie
 
250215
mood: OK
calories: 2303
preworkout?  no
 
020315
mood:  ok, bit rushed
preworkout?  oats 1 hour before
calories: 3450
 
100315
preworkout -no
mood -ok
kcals:  2,872
 
140315
Mood: Low energy
preworkout?  Lunch (fish/rice)
had 100 plus during workout because energy low.
 
Sorry I know I have copied in a fair bit there, but what I was noticing is when you have no pre work out or pure carbs, your mood tends to be ok to good, but when you mix up your nutrients, like adding protein or mixing complex and simple carbs your mood in training dips a bit and I wondered if your body was using a certain amount of energy to digest what you had eaten and was putting you off your game.
This may just be the ramblings of an idiot however ;)
 
I feel fairly comfortable setting up decent training plans, and also decent overall diet plans, but I have never looked at timings of food so I am far from an expert on the topic, in fact I am pretty far from even being a novice, I just noticed the pattern and thought it was worth mentioning to you.
 
Anyway, I don't want to clog your journal with garbage, so if it is of no real use, just let me know and I won't keep posting, either way, best of luck with the training.
#32
badman
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Re: Personal log: stardate 230215 2015/03/18 08:45:24 (permalink)
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all responses are welcome, otherwise this blog can be a lonely endeavour.  Could be that I feel tired because I at carbs, but sometimes if I feel crappy before the gym, I'll eat carbs for energy.  i'm not sure if it works or actually makes things worse.  I know most people recommend the carbs in the post workout not the pre-workout so maybe I'll stop doing that.

I just got in the mail Dr.  Jekyll pre workout, it's got caffeine, beta alanine and leucine, usual suspects.  I heard it gives insane pumps, so looking forward to trying that and see how it goes.  that will be next week though, I have to travel and I never bring supplements in my luggage.
 
#33
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Re: Personal log: stardate 230215 2015/03/19 07:08:01 (permalink)
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You not posting or not training mate?
Where are/were you travelling too?
#34
badman
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Re: Personal log: stardate 230215 2015/03/20 05:40:45 (permalink)
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Kuala lumpur Malaysia. Found a gym really well equipped but full of douchebags. updating from phone super annoying

Time 10:am
Deadlift 110kg 4 x 8
Volume 2750

Front squat
72.5kg 5 x 3, 70kg 3
Volume 1297.5

Bench
92.5kg 5x3
97.5kg 5
100kg 5, 3
Volume 2675

Mood ok
Preworkout? no

Kcals: not counting

Felt good but made mistakes with my numbers. Added weight to squat when the 6x3 day is meant to be constant ... didn't correct that til 6th set.
Bench was too light! Realised my maths was bad on set 4. Then jacked the weight up and did a few extra reps to bump up the volume.

Overall easy workOut. Had 2 rest days again. Next week back to normal schedule which means 1 rest day so we'll see how my body has adjusted.
Noteworthy is that I don't have any DOMS in week 2. Training in the morning is great if you're off work. If not I hate it.
#35
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Re: Personal log: stardate 230215 2015/03/20 06:22:33 (permalink)
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Nice lifts mate.
Only ever passed through KL heading to Miri, it was about this time of year as well. Found it too humid in the mornings, for some reason the Marriott I stayed in thought an external breakfast area would be to everyones liking.
#36
badman
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Re: Personal log: stardate 230215 2015/03/20 10:30:55 (permalink)
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Its pretty much humid all day. I'm used to it by now though. I was in miri a couple of months ago, trained in the Marriott while I was there. Small but half decent gym. Never tried the KL Marriott, hotel gyms are a bit hit and miss
post edited by badman - 2015/03/20 13:24:10
#37
badman
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Re: Personal log: stardate 230215 2015/03/21 14:03:46 (permalink)
0
Pullups 10, 10, 10, 10,

Seated shoulder press
40kg 8
50kg 8, 8, 8

Tbar
60kg, 10, 10, 10

Incline overhead extensions
25kg 13
30kg 13
35kg 10, 12

Seated curl
12.5kg 10, 8 8

Incline fly

15kg 10, 12, 12

Pre workout meal, noodles
Mood good

Added flies as chest feels a little neglected despite all the benching. the way I bench press favour triceps anyway. Felt good because im not working and this weekly training cycle took 10 days...
#38
badman
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Re: Personal log: stardate 230215 2015/03/22 07:31:19 (permalink)
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220315


Cardio and kettle bell swings 10am pre breakfast
#39
badman
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Re: Personal log: stardate 230215 2015/03/23 05:29:42 (permalink)
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230315
 
back home, too tired to train.
 
weight 90.2kg.  4 days of cheat meals will do that. (first time over 90 in about 3 weeks)
 
Delivery:  New lifting belt, BF callipers and foam roller.  Sweet.
calliper measurements
 
abdominal  (right) - 16mm
Suprailiac (right) - 11mm
chest -  (left) - 16mm
thigh (left) - 16mm
 
http://www.linear-software.com/online.html# 
 
More data!
 
According to various sites I'm 14%, which is what I thought based on appearance.  I'm only going to track these measurements because it's easy to do by myself.  Probably Suprailiac will be the most regular to check.  It's a pretty good indicator.  Also need a soft tape measure for waist/neck/wrist measurements.
 
I'm happy with the belt, ordered it a long time ago and forgot what shape it was, in the mean time I read that belts should be uniform 3 inches maximum all the way around, not old school thick at the back style.  Luckily by chance I ordered the right type.

Foam roller is just a basic foam cylinder not one of the new fancier ones.  Hard to believe people can charge more than a quid for a lump of foam, but w/e not like you can find it lying around.
post edited by badman - 2015/03/23 05:38:52
#40
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