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Helpful ReplyHot!Personal log: stardate 230215

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BROKEN
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Re: Personal log: stardate 230215 2015/03/23 06:41:50 (permalink)
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Nicely done Badman, and that is a decent b/f% for 90kg.
You got much time at home or do you need to head off again soon?
#41
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badman
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Re: Personal log: stardate 230215 2015/03/23 06:44:34 (permalink)
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home for the duration now.  Pretty much figured out my maintenance kcals now, hoping to cut again in about 3 weeks, see how far I can take it down.
#42
BROKEN
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Re: Personal log: stardate 230215 2015/03/23 07:00:39 (permalink)
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Sounds good. I reckon 86kg will be a breeze, and if you really push it you could probably get down to around 82-83kg
#43
badman
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Re: Personal log: stardate 230215 2015/03/24 11:34:59 (permalink)
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240315
 
Week 3 day 1
 
bench 90kg, 4 x 8
volume 2880
 
front squat 85kg,  5 x 5
volume 2125
 
Deadlift 107.5kg, 6 x 3
volume 1935
 
Pre-workout - Dr Jekyl
Mood - stressed
 
Day 1 is squat strength day but the rack was busy so I benched first.  Surprisingly difficult to get out the last set.  All other lifts OK.  Didn't really notice anything different with the pre-workout.  I'm pretty much immune to caffeine and the pump was not as amazing as promised.  But then again I'm not doing massive volume for upper body so maybe I'd notice it more on accessories day.
2 more people terminated at work, and department being sold at some point this year, major stress which I'm trying to ignore.  I don't think these multinational companies appreciate that stress causes me to produce more cortisol, putting me in a  catabolic state causing me to lose gainz
post edited by badman - 2015/03/24 12:54:55
#44
BROKEN
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Re: Personal log: stardate 230215 2015/03/25 06:08:10 (permalink)
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I don't think these multinational companies appreciate that stress causes me to produce more cortisol, putting me in a  catabolic state causing me to lose gainz
 
I reckon you should tell them.
 
Keep at it with the benching, still some solid numbers there.
#45
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Re: Personal log: stardate 230215 2015/03/26 11:50:29 (permalink)
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260315
 
5pm
Deadlift 130kg, 5x5
volume 3250
 
Front squat 75kg, 4x8
volume 2400
 
bench 85kg, 6x3
volume 1530
 
mood ok
preworkout:  Dr Jekyl
 
Found the scoop for Dr Jekyl so took a full size scoop today.  Felt that prickly caffeine surge feeling.  I'm almost immune to caffeine so it must be strong to give me that sensation, I like it though, makes me feel energised.  Got lower back pumps after deadlifts, not a nice place for pumps, better just skip the preworkout except for accessory day.  Squats felt good.  in and out day, not much to report.
Not counting calories for a while, can feel the fat creeping back, but I'm doing a powerlifting routine so better to be slightly above maintenance.
#46
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Re: Personal log: stardate 230215 2015/03/27 19:32:25 (permalink)
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270315
 
off day.  Usually I get 6-7 hours sleep on a weekday, last night I got about 8.  Woke up feeling awful, felt shattered until lunchtime.  Had power nap, felt a bit better, got home and slept for 3 hours, but screwed up bodyclock, now awake at 03:30.
 
 
#47
badman
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Re: Personal log: stardate 230215 2015/03/28 09:26:33 (permalink)
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280315
 
 
2:45pm
 
front squat 70kg,  6 x 3
volume 1260
 
Deadlift 112.5kg, 4 x 8
volume 3600
 
Bench 100kg, 5 x 5
volume 2500
 
mood - good
pre-workout - none
 
Slept for 9 hours, woke up at midday, ate chili con carne, then went to gym.  Empty and hot because of the time of day.  1-3pm is kind of peak temperature here, and as I said before, my gym  has no A/C or fans.  I think the temperature was about 26-28 degrees indoors today.  Which is uncomfortably hot to work out imo>  luckily a breeze picked up after about 30 minutes and blew through the windows so that was nice.
Deadlift was difficult to complete, I went with under/over and a wider grip.  I need to film a few reps next week to get a good look at the form, it's stating to get very taxing.  
Bench was difficult too but not close to failure.  Did a few reps of back squats just to see how my body would feel.  Did a few reps of 100kgs at the end of the workout.  It felt OK.  Good enough that the next cycle of this routine I might switch it for front squat.
 


Current look, no pump no flex. I think the BF is creeping back up now to about 15-17%.
post edited by badman - 2015/03/29 06:25:24
#48
Floydy
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Re: Personal log: stardate 230215 2015/03/29 18:40:30 (permalink)
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Just popping in mate, as I will occasionally. Training is looking good and regular. Your training is strongman stuff and it's at odds with what I do so I'm not the best in commenting too much here other than giving encouragement if I can. But keep it up mate, it's looking good.
 
#49
badman
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Re: Personal log: stardate 230215 2015/03/30 15:52:58 (permalink)
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week 3 day 4
300315
 
pullups + 2.5kg
10, 10, 10 6, 3, 1
 
military press 52.5kg
8, 8, 7
 
T-Bar 60kg
12, 12, 10
 
seated overhead ext 22.5kg,
12, 13, 12
 
seated curl 15kg,
7, 8, 8
 
cable fly 20kg
10, 10.
 
mood ok,
preworkout:  Dr Jekyll
 
once again preworkout did nothing.  At least it has leucine so I'm getting some nutrition from it.

Note:  accessory day needs to be more well planned.  So far the only lifts I've failed are on accessory day.

Also every time I see the pic I posted I feel fat.  Today I ate boiled chicken, eggs and oats exclusively and made my macros.  I wonder how long I can tolerate something this bland.
post edited by badman - 2015/03/30 15:54:06
#50
Floydy
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Re: Personal log: stardate 230215 2015/03/30 16:06:10 (permalink)
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One reason I rarely eat salad mate. The blandness doesn't do anything for me, besides there's no energy from it.
Nice session.
#51
badman
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Re: Personal log: stardate 230215 2015/03/31 13:17:06 (permalink)
0
310315
 
5pm
 
Front squat 87.5kg, 5x5
volume 2187.5kg

Bench 97.5kg 4x8
volume 3120kg
 
Deadlift 107.5kg, 6x3
volume 1935
 
Preworkout Dr Jekyl
Mood ok

Today the preworkout hit me pretty hard, which is weird, given it's been pretty ineffective so far.  I got super prickly while driving to the gym.  The only thing I did differently today was I didn't take my usual oats between lunch and workout.  My carbs were pretty low for the whole day actually.  Although I need to eat some now because I'm like 500kcals below target.
Everything went up pretty fast.  Last 2 reps on the bench were tough but squeezed them out.
#52
badman
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Re: Personal log: stardate 230215 2015/04/02 12:49:31 (permalink)
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020415
 
deadlift 132.5kg
5x5
3312.5
 
front squat 87.5kg
4x8
2800
 
bench 85kg
6*3
1530
 
preworkout - dr jekyll
mood, physically tired.
 
Today was a hard day's work.  my job is basically a mechanic but not for cars.  Sometimes I work on small stuff, sometimes it's paperwork, and sometimes it's heavy and dirty, and today was heavy and dirty.
I think I had a pump before I even got to the gym, that's how hard I was working.
 
deadlifts were ok, working on form, but cant nail it the way I want.  Shins banged up.
Even since week one, the "strength deadlift/hypertrophy squat/speed bench" day was way harder than the other 2.  but now everything is 7.5 kgs heavier it nearly killed me,
After the first set of front squats I just wanted to quit.  but so far I've nailed every lift in the program so I got through every last rep.  Had to drink a can of "Revive", which is like some isotonic fizzy drink.  Breaking my rule about no sweet drinks, but by this point I didn't give a ****.
I think a couple of months ago when my training was far more haphazard, I'd probably have cut the session short, or at least done 3 x 8, or 4 x 6 instead of the planned 4 x 8.  But when you've done a program to the letter for 4 weeks you don't want to miss a single kg.  i'd rate these 4 sets as RPE 10.  I've never dumped a squat before but I came damn close here and it was only 87.5kgs, which is somewhat shameful for a 90kg man.  But at least it was front squats.
 
Which reminds me, I noticed all the plates in the gym are WEIDER and come in  1.25kg, 2.5kg, 5kg, 10kg, 15kg.... but the 20kg plates are called "STANDARD..."  Something and are 45lb plates!  I never noticed in 2 years I was liftin 20.4kgs and not 20kgs.

This means my lifetime PR bench is 142.4kg and not 140kg as previously thought.  (I'm assuming the barbell is 20kg not 20.4)
 
After the squats I limped my way through bench, then I thought "**** it" and went to mcdonalds.  I got a spicy chicken burger and a double cheeseburger.  It's been a tough day and I just want to rest now.  I'm actually 40g over my fat macros but still in a caloric defecit for today.  Good thing I skipped the fries and coke.
 
#53
Floydy
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Re: Personal log: stardate 230215 2015/04/02 14:04:42 (permalink)
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Lifting more than you thought for two years means you are stronger than you thought, which is a positive.
Good sessions mate, plus it's nice to see another manual worker on this forum - they all seem to sit behind bloody desks. No wonder they've got so much energy for their training lol.
#54
Hagakure
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Re: Personal log: stardate 230215 2015/04/03 01:51:56 (permalink)
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knackered now matey
 
But my eyes will be on your trainings.
 
Lift hard, stay hungry, keep up this excellent consistently.
#55
badman
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Re: Personal log: stardate 230215 2015/04/04 09:44:02 (permalink)
0
thx guys 
 
040415
 
2pm
 
front squat 70kg, 6x3
1260
 
deadlift 115kg, 4x8
3680
 
bench 102.5kg, 5x5
2562.5
 
Mood - bit washed out
preworkout dr jekyll
 
just accessory day to go then 4 week cycle complete.   Completed every planned lift, so I'm pretty happy about that.  The bench and squat 5x5 were particularly hard in the last week, but I feel I'm able to grind out the deadlift more easily.  Next week I will test maximums, I plan accessories on monday (unless the gym opens tomorrow), then wait 2 or 3 days and go for some heavy singles.  After that I need to deload.  Some people like to plan deloads but a lot of people just say "listen to your body", my body is telling me to deload soon.
#56
badman
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Re: Personal log: stardate 230215 2015/04/06 16:54:01 (permalink)
0
LAST DAY
 
060415
Day 4
Accessories,
chins to failure
12, 8,7,5,3,2,1
 
military press
50kg 8
55kg, 6, 6, 6,
 
Tbar row 62.5,
9,8,9
 
overhead extensions, incline, 25kg, 12, 12 ,12
shoulder popping, apparently at a certain weight this exercise makes my shoulders pop.  That sucks.
 
Straight bar curls
55kg, 8, 8
50kg 8
 
I tried not eating between lunch and workout again (5pm), and the preworkout seemed to work better, got a massive pump.  didn't feel too strong though so I went for more reps on the pullups.
 
Now I'm done with this 4 week cycle, I'm going to give an aesthetic review of my progress before I review strength gains later in the week.
 
Before this routine I was floundering with an attempt at a westside barbell routine that lasted about 2 weeks.  Westside is for advanced powerlifters and is more suited to geared lifters too.  Before that I was doing a kind of haphazard bodybuilding routine.  Usually I'd do chest, back, shoulders, occasionally legs and train 5 to 6 times a week.
 
First thing I'm pretty sure about is that my lats are bigger now, fairly noticeably.  Before my DUP routine I was doing weighted pullups with up to 20kg, for reps multiple times a week, and T bar rows.  With this routine I was only doing rows and pullups once a week and with no weight on the pullups (I added 2,.5kg towards the end).  So I'm attributing this to the deadlifts.
 
Upper body despite being worked a lot less doesn't seem to have shrunk, traps might have grown a bit.  
 
Quads have blown up, as should be expected given I went from occasional leg work to 3 times a week.  Tear drop and abductors - huge gains.  Glutes, nothing to report, I always had a big ass anyway.  Calves, definitely bigger.
 
 

 
#notevenflexing
 
too bad I forgot to take a pic 5 weeks ago, but nevermind.  This pic I have a pump and flexing a bit, but don't tell anyone.
 
 
#57
badman
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Re: Personal log: stardate 230215 2015/04/07 12:11:30 (permalink)
0
070415
 
Deadlift maximum effort
previous PR 157.4kg * 24/02/15
 
60 x 5,
100 x 3
120 x 3
130 x 1
140 x 1
155 x 1
160 x 1
167.4 x 1
170 - f
 
new PR 167.4kg *
 
*Adjusted for 45lb plates, warmup sets I didn't bother calculating, just treat as 20kg.
 
after that ab work and go home.
Deadlift increased 10kg in 6 weeks.  That's an OK increase, but fairly modest given I was a novice deadlifter to begin with.
The real test will be bench.  I've been benching for years so if there's no significant gain on 120kg then this routine failed imo.
 
finally got that measuring tape but it only goes to 40" so cant measure chest.
 
wrist 7"
bicep (r) 16 1/8"
neck 15 7/8"
forearm (r) 12 7/8"
ankle (l) 9 1/2"
waist 35"
hips 37 1/2" 
calf (l) 16 1/8"
 weight 89kg
BF caliper (belly, right) 14mm
post edited by badman - 2015/04/07 12:14:46
#58
badman
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Re: Personal log: stardate 230215 2015/04/09 11:23:37 (permalink)
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080415
 
Bench maximum effort day.
 
60kg, 3
80kg, 3
100kg, 3
110kg, 1
120kg, 1
130kg, 1 forced rep
130kg, 1 forced rep
120kg, 2 forced reps.
 
OK, the gym was completely empty and I got a bad spotter, even though I specifically told him not to touch the bar until I obviously was going to fail he did it anyway, twice.  i think I probably would have failed the 130kg if he hadn't jumped in with the 2 fingers and "It's all you, bro" anyway, but I wanted to be sure.  I'd say the 120kg was rpe 8.5-9.  125 would be a reasonable estimate of 1rpm now.  Up a little bit from 6 weeks ago..
 
I'm not going to go for squat maximum because I'm still not comfortable to push my back that hard, squats are always the most uncomfortable movement for me.

I have a pain in my intercostals on the left whenever I sit down for about a week now, it bothers me most when I'm driving.  A dull ache.  I've had it before in my life and it seems to come and go, not sure why.
 
 I'm going to take a full week off now, going on holiday.
#59
dazzz
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Re: Personal log: stardate 230215 2015/04/09 11:41:34 (permalink)
0
some cracking lifts mate, 
 
Enjoy your holiday mate

  




 
#60
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