MuscleTalk Logo
YB
BannerBanner

Helpful ReplyHot!Personal log: stardate 230215

Page: < 12345.. > >> Showing page 4 of 30
Author
Floydy
Pro-Member
  • Total Posts : 10769
  • Reward points: 2219
  • Joined: 2014/12/10 21:36:40
  • Status: offline
Re: Personal log: stardate 230215 2015/04/09 13:13:19 (permalink)
0
Fine session bud apart from your spotter not listening! Good lifting.
Have a great holiday mate
#61
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.
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/04/18 14:40:16 (permalink)
0
Hey this sucks.  in the Philippines you can buy a gallon of coconut oil for about £7.  I tried to bring some back with me but it was confiscated when it went through the X-ray.  Even for checked luggage you can't carry cooking oil.
They said it was because it was flammable.  If you put a match to cooking oil, it doesn't catch fire, right?  So it's not ****ing flammable.  Here in malaysia, it's impossible to find, which is weird because coconuts trees just randomly grow by the street here, there's so many coconuts people don't even collect them a lot of the time.  Health food hasn't really made an big impact here, so I checked online and it's just not cost effective at all for me to get coconut oil.  Maybe in the future I'll get some shipped from the Philippines where it's cheap as ****, but I cant even find a good source for that.
 
I couldn't find a gym there, I didn't really want to train or anything but I wanted to check out what they had for future reference.  in the local area it was pretty much nothing.  The lifestyle there is so much different, You'd have to go to an area with a lot of foreigners or rich people to find a proper gym I think.
 
Anyway, I'm back, I didn't stick to my diet at ALL.  I mean my macros were all over the place, calories all over the place.  Got plenty of sleep and rest though.
 
My weight 89kg... i havent been outside of 88.5-89.5 for about a month now, seems like my body likes being here, which is good.  Because I can swing it more easily when I'm eating like **** and still maintaining this weight.
 
I've got this new meal that seems to work for me.  1 steamed chicken breast, 100g rice and 1 spoon of nandos sauce.  The sauce has a good kick so it takes away all the blandness.  The fat is super low for the meal, helps me stick to my low fat approach.  (low carb is hell for me)  My peanut butter arrived so, a spoon of that in my morning shake and that's my fat done for the day pretty much.  The only other sources are milk and eggs.
 
Gonna have to make a completely new routine tomorrow to start on monday.  
post edited by badman - 2015/04/18 15:05:49
#62
Floydy
Pro-Member
  • Total Posts : 10769
  • Reward points: 2219
  • Joined: 2014/12/10 21:36:40
  • Status: offline
Re: Personal log: stardate 230215 2015/04/18 15:49:23 (permalink)
0
Sad news about the oil mate. I would have been gutted to say the least And the lack of a decent gym too.
 
Love the sound of the Nando's chicken breast meal. May give that a go myself.
#63
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/04/19 14:25:42 (permalink)
0
yeah it sucks, but I wasn't too disappointed about the gym, I wasn't really there to train.  but I might be going back there so it was more like scouting.
 
ok I've been racking my brains about this routine.  i like the alternating rep schemes during the week, but I don't want to be doing so much on 1 day.
 
First of all week 1 is resetting to 80% for max and 70% for other for 3 major lifts, recalculating from new 1rms
This month i'll be doing back squat (low bar).  i think I was doing like 87.5kg 5x5 for front squat, 1rm for that is about 100, and back squat is usually about 120% front squat so I'll just start at 100kg back squat.  Gonna try some defecit deadlifts this week, just to see how it feels.
 
1rms 
deadlift 165kg
bench 125kg
squat (estimated) 125kg
total (a staggering) 415kg
 
 
Day 1
squat 5x5.  100kg 80%.
bench speed 6 x 3 87.5kg 70%
accessory:
leg press 4x8 rpe 8-9
face pulls 4 x 8 rpe 8-9
 
 
Day 2
Deadlift defecit 6 x 3 115kg 70%
accessories:
Ham curls 4 x 8 rpe 8-9
chins 4 x 4 rpe 8-9
T-bar rows 4 x 8 rpe 8-9
Pause bench 3 x 8 87.5 (70%)
 
 
Day 4
Squat power 6 x 4 70%
Bench 5x5  100kg 80%
accessories:
incline bench 4 x 8 rpe 8-9
overhead press 4 x 8rpe - 8
 
Day 5
Deadlift 5 x 5 130kg (80%)
accessories:
romanian deadlift 4 x 8 rpe 8-9
curls straight bar 4 x 8 rpe 8-9
chins 2 sets to fail
 
 
mon,tue,thu,fri split
 
Not sure about this yet (edited already)
I think some of the days are a bit light, but its 4 days a week so it evens out. 
 
Also should be noted I've been off creatine for 8 days.  No significant weight change.
post edited by badman - 2015/04/19 15:36:36
#64
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/04/20 15:15:22 (permalink)
0
200415
 
day1
squat 5x5.  100kg
volume 2500

bench speed 6 x 3 87.5kg 70%
leg press 211
8,8,8,8 (rpe 7-8) need to adjust next week

face pulls 50
8,8,8,8 (rpe 7) also need to step this up next week
 
mood good,
preworkout - none.
 
Pulled some weights too because my gym buddy was deadlifting.  3  singles at about 130kgs.  Nothing major just for fun.
 
Not sure what the numbers mean on the leg press machine and cable machine.  lbs or kgs, not idea, probably lbs and probably inaccurate.

got some weird cramping in my hips while benching, and also a bit of right knee pain on the leg press.
 
Also my upper back and traps is super tight lately.  Trying to foam roll.  It gives some relief but not lasting relief.
Also got the runs, no idea why because my diet is bland as ****.  I'll persist with it, maybe it was a one off.

Added some soy sauce to my dinner because my sodium might be too low.  Might be causing the cramps.
post edited by badman - 2015/04/20 15:17:06
#65
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/04/21 12:35:02 (permalink)
0
210415
 
weight 86.4kg.  WTF
 
Somehow I lost about 2.5kgs in two days.  Way outside my usual range of 88.5 +- 1kg
 
Figuring that I lost some mass on holiday maybe because I wasn't taking creatine, but because I was cheating the whole week I had all that residual junk in my body, glycogen and some kinds of proteins I forget what they're called.  Anyway it's the first weight you shed when you start a calorie defecit before you actually start burning fat.  So now I'm eating super clean that's gone I'm a couple of kilos lighter.  Have to wait and see how stopping the creatine affected my strength.  I still have plenty of creatine, but I've never monitored thigns closely enoguh to tell if it actually worked on me or if I was a non-responder, so lets see how this goes before I start taking it again.  
 
Was planning on deadlifting today but my ass and lower back ache so bad from the back squats I can't even move around properly.
conclusion, a month of front. squating  3 times a week doesn't prepare you for 1 session of heavy (for me) back squats
 
post edited by badman - 2015/04/21 12:36:56
#66
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/04/23 03:42:02 (permalink)
0
220415
 
pause bench 90kg
4x6
 
defecit deadlift 115kg
6x3
 
tbar row 60kg
4x8
 
pullups (speed)
5x5
 
ham curls 30kg
4x8
Mood -ok, sleep not good lately
preworkout dr. jekyl
 
Notes: Still working through major DOMs.
Defecit done standing on plates.  Actually felt good, no problems adjusting.  I was going to do pause bench 6 x 3 at 87.5, but it felt too easy so I ramped it up to 6 x 4 90kg.  Feels like a good starting point.
Not possible to do weighted pullups after the bench and deadlift, so I just did unweighted 5x5.
 
Following day -  lower back pain, not from the outset, it started later after I'd already got to work.  Not sure why, it hasn't felt this bad in months.  Need to start thoroughly doing my stretches and twists again.
#67
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/04/24 03:43:38 (permalink)
0
stretched and foam roleld a lot yesterday, back a bit better but still not great, should be ok for bench day.  Speed squats... not so sure, 85kg is barely anything, but my back feels pretty bad.
#68
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/04/27 02:52:51 (permalink)
0
250415
 
deadlift 130kg, 5x5
chins 12, 10
romanian deadlift 60kg, 8,8,8,8
curls 30kg, 8, 35kg, 8,8 30kg, 8
 
mood ok, 
preworkout dr jekyl.
 
Weight 88kg
 
Deadlift was hard but got through it.  Romanian deadlift at 60kg was a bit light.  New exercise.  Hamstring DOMs just wont go away all week. I'm writing this on monday and it's been a full week of continuous hamstring DOMs
 
Had a cheat meal of McD on saturday, besides that I've eaten pretty much nothing but oats, white rice, chicken breast, tuna, whey/casein some green veg for about 2 weeks now.  My weight is dropping but I don't feel more cut yet.  Back still tweaked a bit, but actually feels fine when deadlifting.

Heavy squats later today, so hamstrings are gonna be ****ed again.
#69
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/04/28 20:06:41 (permalink)
0
270415
 
squat 102.5kg
5x5
 
leg press 229
4x8
 
face pull 55
4 x 8
 
speed bench 90kg
6 x 3
 
preworkout dr jekyl,
mood good.
 
Squats went OK, no grinding.
 
280415
 
chins 5kg
4 x 6
 
Defecit deadlift 115kg
6 x 4.
 
ham curls 40kg
9,8,10,8
 
t-bar 62.5kg
4x8
 
curl (straight bar) 40kg
7,6,6, 30kg, 6
 
Preworkout dr jekyl
mood - bit tired from work
 
This routine is still a bit off.   Last week had tuesday off because of DOMs, so tuesday was off.  If I do the 2nd day on tuesday it actually has me doing bench 2 days in a row. So I switch it to curls.  I'll have to squeeze in another bench day, maybe saturday.
#70
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/04/30 13:34:54 (permalink)
0
300415
 
5pm
Bench 102.5kg 5x5
OHP 42.5kg 4 x 8
squat pause 85kg 6 x 3
lying dumbell extensions (dunno what to call these, you kind of roll the dumbells up)
15kg, 8,12,10,8
incline dumbell 35kg.  6,6,4, drop set 20kg 8.
 
preworkout dr jekyl, 
mood ok
 
 
Diet a bit off this week, the steamed chicken for 10 days or whatever it was didn't seem to change my constitution at all, so I got demoralised and started cheating.  I'm gonna just eat way more carbs and try to get stronger this month.  I can starve myself another time.
 
#71
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/05/02 06:16:17 (permalink)
0
020515
 
Woke up today feeling like absolute dog poop.  Haven't had a day off work for maybe 2 weeks, since I got back from holiday.
But that's not unusual for me really, and I take it easy some days at work to be honest.  I hate to say it, but I feel maybe i have some CNS burnout.  My back pain has come back a bit too, probably because I'm just feeling to lazy to do my stretches and mobility stuff.  The thought of deadlifting 132.5 5x5 today is kind of comical at this point.  Also I've been eating a ton of carbs all week so I don't know why my energy would be so low.  I don't feel ill AND I've been sleeping more than usual.  So I'm gonna blame the CNS bro.  I am still gonna go the the gym today, but I dunno whats gonna happen when I get there yet. 
I was researchign 5-3-1 and you only do a lift once a week.  Might have a try at this since my current thing seems to be overdoing it.
#72
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/05/02 07:17:44 (permalink)
0
/
post edited by badman - 2015/05/02 12:48:01
#73
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/05/02 07:17:45 (permalink)
0
deadlift 132.5kg 3x5, 1, 1
Chins 12, 9
Romanian 62.5kg 8, 8, 8
Dbell curls 15kg 8, 8, 8

workout felt ****.  Felt crap as noted but tried to just power through.  On the 4th set I didn't lose my grip but it got uncomfortable to the point I had to reset.  Then I couldnt will myself to continue.  I think I'm going to deload next week, do a bunch of nice bodybuilding ****, then come back with 5-3-1 the following week.  
The final week of my last program was also 132.5 5x5.   So I'm a little weaker today, but today was a bad day.  Could be that going off creatine really has affected me.  I was almost hoping it wouldnt, because now I know I need to be on it forever. 
post edited by badman - 2015/05/03 17:13:51
#74
Floydy
Pro-Member
  • Total Posts : 10769
  • Reward points: 2219
  • Joined: 2014/12/10 21:36:40
  • Status: offline
Re: Personal log: stardate 230215 2015/05/02 12:34:49 (permalink)
0
Not so good when you're feeling a bit out of sorts mate. Trying to train when being tired is almost as bad as if you have a cold.
But you made the effort and that's what counts and you should be happy with a decent session like that.
#75
Bob Mcbobberson
Universe Member
  • Total Posts : 294
  • Reward points: 2987
  • Joined: 2014/02/06 04:42:01
  • Status: offline
Re: Personal log: stardate 230215 2015/05/06 05:36:30 (permalink)
0
sounds liek a good time for a deload
post edited by Bob Mcbobberson - 2015/05/06 06:33:55
#76
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/05/06 06:35:41 (permalink)
0
I'm not exactly deloading but I'm not going heavy this week and not tracking anything.  Yesterday did a tons of squats then back work and biceps.  All high reps.
 
Having problems sticking tot he diet because I'm home alone and doing everything myself right now.
#77
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/05/06 11:30:24 (permalink)
0
got an insane pump today.  just did bench for about 80kgs and reps of 12, then some JM press,, incline dbells with drop sets, dips and flies.
This preworkout really gives a crazy pump sometimes.  The veins were popping all over the place.  Had to take a photo in the toilet.  It's lame I know, but you never know what might happen in the future, I need a record of the days when I was in good shape.
#78
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Personal log: stardate 230215 2015/05/07 02:19:58 (permalink)
0
Have to go to India (mumbai) to work for a month, leaving pretty soon.  No idea about gym there, and diet is going to be difficult too.
#79
Floydy
Pro-Member
  • Total Posts : 10769
  • Reward points: 2219
  • Joined: 2014/12/10 21:36:40
  • Status: offline
Re: Personal log: stardate 230215 2015/05/07 03:00:51 (permalink)
0
Sounds like a fully ripped Badman yesterday. Good stuff mate.

Hope all goes well in Mumbai.
#80
Page: < 12345.. > >> Showing page 4 of 30
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