MuscleTalk Logo
YB
BannerBanner

Helpful ReplyHot!Personal log: stardate 230215

Page: << < ..678910.. > >> Showing page 6 of 30
Author
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/06/22 13:45:16 (permalink)
0
OK, heading home tomorrow.  I've been doing my best with the equipment available, but haven;t been tracking as much as usual.  I think I got leaner but will wait until Im back to confirm with calipers
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: Re: Personal log: stardate 230215 2015/06/28 17:02:51 (permalink)
0
ok lets catch up
 
march/april of this year some stats
 
90.2kg
 

bicep (r) 16 1/8"
neck 15 7/8"
forearm (r) 12 7/8"
waist 35"


abdominal (right) - 16mm
Suprailiac (right) - 11mm
chest - (left) - 16mm
thigh (left) - 16mm
 
 
Today
 
83kg
 
bicep 15 1/2" ( -5/8")
waist 34" (-1")
neck 15 7/8"  (no change)
 
abdominal 11m (-5mm)
Suprailiac 9mm (-2mm)
chest 9mm (-7mm)
midaxillery 7mm (no data)
thigh 6.5mm (-10mm)
 
some other stats
 
1rm deadlift
on april 7th 2015 I deadlifted 167.5 kg, for 1rm
onfriday (27/06/15) I did 145 for 1rm.
 
 
So conclusions: Lost a lot of weight in about 6 weeks of low carb, most of it seems to be fat, but I lost a fair amount of strength too
 
Not really worried about the bicep shrinkage since I'm a little depleted obviously.  As for the strength, it's always demoralising to get weaker, especially when you follow strength programs, but given that I spent a month without access to weights above 130kg I at least still deadlifted 3 plates for a triple on friday.
 
according to some calculators my bf% is 11% and others say its 8% I'm leaning towards 11% given that my abs really dont have that chiseled look yet, it's still more lighting dependent.
post edited by badman - 2015/06/28 17:06:59
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/07/01 12:18:09 (permalink)
0
my squat hasn't gone down. I 1rm'd 130kg today.  Still leaning out, my body really melts on low carb.
 
gonna go back on 5-3-1 starting tomorrow, modified to add a little more of the things I like to do.
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/07/02 15:59:19 (permalink)
0
dowloaded from here  
 
http://www.diystrengthtraining.com/workout-spreadsheets-links/wendler-5-3-1-workout-spreadsheet/
 
a really useful 5-3-1 template.  Using my new 1rms from this week I just plugged in my numbers and it gave me my lifts for the next 7months.  Needless to say i've never followed a routine for that long before.  It's a strength building routine so I will probably fail at some point given my perpetual caloric deficit, but everyone always says don't change your routine for cutting so I'm just gonna go with it.  
The new routine is more flexible with the accessory stuff and has ab work every day.
 
today I did OHP, 5x5 day, maxing at 5x 52.5kg, did dips, (5 sets of 15) and lateral raises (12.5kg 5 x 12)
supersetted the dips with ab work for intensity.
 
after that I did thrusters with 10lb dumbells for hiit, tabata method.  I got an app for my phone, hiit interval training timer, that does the intervals for you and has countdowns etc.  Its pretty useful.  I attempted the tabata method a couple of days ago with 20lb dumbells and everything started to burn after 3 cycles.  This way I failed at 6 but just did lateral raises for the last 2 cycles.  Felt like  a pretty decent session.
 
 
post edited by badman - 2015/07/02 16:04:02
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/07/09 11:22:06 (permalink)
0
Completed 1st week cycle of 5-3-1 .  The main difference from the last one is that it has ab work on 3 out of 4 days.
The first week was fairly easy.  weight is hovering at about 83kg, but i had to add in some more carbs because i'm just so tired all the time.
 
Today i did squats building up to 5x100kg, then leg press 5 x 12 of 211lbs, then leg twists 5 x 30s, then sldl 5 x 10 60kg.  at the end I did some clean & jerks, (it was more like cleans into a push press).  I could do 70kgs fairly easily.  I didn't want to push it as it's the first time I;ve really tried the full movement.
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/07/21 12:07:12 (permalink)
0
almost done with week 3 of cycle 1 (5-3-1).  so far no probs with the lifts.  Had a really bad back last week and I think I finally identified it as Facet joint pain.  There's no real cure for this, the final resort seems to be steroids injected into the inflamed area.
 
Back felt a bit bad today so i took 1 ibuprofen and went to the gym and deadlifted 125kg for a triple.  then did sumo deadlifts as accessory work.  Feels fine now.
 
For some reason my weight started creeping up.  I seemed to plateu at 83 (+-1kg) now it's 84.
 
If I was eating more I wouldn't mind.  But I'm not.  Anyway gonna start reverse dieting by adding 1 bowl of brown rice per day.
 
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/08/26 08:11:42 (permalink)
0
OK, I stopped updating this on a daily because I got to a kind of stasis where I didn't need to monitor everything every day.  But weekly or monthly progress is still useful to track so here we go.
 
I'm doing Jim Wendler's 5-3-1, I guess you could call it my fourth cycle, the first one was on a slightly different template, but for the third cycle I will be following this routine.  Each cycle should take 4 weeks, the 4th week is a deload.  I generally don't deload unless I feel tired.  Last week I did very low volume as a deload but used the opportunity to test my maximums.
 
deadlift  + 2 accessories (5x10) + core (5 x 12)
bench + 2 accessories
Squat + 2 accessories (5x10) + core (5 x 12)
OHP + 2 accessories (5x10) + core (5 x 12)
 
The main lift follows the 5-3-1 style of week 1 5 reps, increasing weight, 2nd week 3 reps and third week 5,3,1.  Volume is low so the accessories are high, (5x10)
I've been doing weight crunches, leg twists and hanging leg raises for the core work.  I moved it from deadlift to bench day though.  Deadlift day I was doing defecit dead and pullups as accessories and after that I was way to spent to do 5 sets of 12 hanging leg raises.
 
Anyway, there was a time when I benched 140 and deadlifted somewhere around 170, but these days I weigh 25kgs less and my new maximums are:
 
Deadlift - 155kg
Bench - 115kg
Squat - 130kg
total 400kg (880lb)
 
These are gym lifts but I use strict form.  I continued to work on my cleans and I'm pretty comfortable doing them. I can comfortably clean and press 75kg but gym is old and hardcore with no bumper plates and minimal padding but  I'm scared to try any more.
 
It'd be nice to get a 1000lb total one day, but it's hard when I'm nearly always depleted.
 
Current weight - 84kg.  
I wast eating carbs again for 3 weeks, but found it hard to control myself.  My weight went up to about 87kg during this time, which isn't too bad actually, given how much I was eating.  I am trying to cheat or carb-up only once a week, usually the night where I go out for drinks.
 
BF is around 13% 4 pack has been in for months, 6 pack is achievable, I can feel it, but it's not there yet.
 
Current supplementation.
 
Whey 2 scoops per day. 
BCAA 5-10g per day (morning and intra on workout days)
citrulline malate 8g pre workout
L-carnitine - 5-10g per day (morning and pre workout)
 
I finished my creatine and since being off, my weight and strength didn't change.  So maybe I'm a non-responder.  Getting some fierce pumps given that I'm depleted, might be the citrulline, will post pics at some point.
 
energy levels - low.  Low carb is by far the best way for me to lose weight, but my energy levels can be pathetic.
post edited by badman - 2015/08/26 08:13:51
newcastle
Pro-Member
  • Total Posts : 10001
  • Reward points: 10045
  • Joined: 2006/05/02 18:19:47
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/08/26 09:03:52 (permalink)
0
Pictures now.
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/08/26 09:40:24 (permalink)
0
wait, i need to get a pump
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/08/30 09:18:04 (permalink)
0
 
selfie from hardcore toilet of hardcore gym
 

newcastle
Pro-Member
  • Total Posts : 10001
  • Reward points: 10045
  • Joined: 2006/05/02 18:19:47
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/08/30 09:30:40 (permalink)
0
You're in fantastic condition mate.
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/08/30 09:46:32 (permalink)
0
thanks, 90% lighting tho, :)
newcastle
Pro-Member
  • Total Posts : 10001
  • Reward points: 10045
  • Joined: 2006/05/02 18:19:47
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/08/30 10:09:10 (permalink)
0
Lighting can only do so much.
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/09/08 15:49:23 (permalink)
0
working overseas again.... well same country but different location and it's on the mainland.  Travelling means I cheat... a lot.  I ate 2 Mac D meals a KFC and  marrybrown (not particularly ncie malaysian fried chicken place), fortunately staffhouse cooking facilities are good and I stocked up on chicken and eggs.

Excellent gym here.  Had to fork over membership money and 1 month's fee but it was worth it.  I've deadlifted off of a platform a few times, but never used chalk and having been to various fitness centres and gyms in various countries, this is the first time I've used proper olympic training plates.  I worked out my brain first, trying to figure out how to make 142.5 kg, my daily max on deadlift, using 25kg plates instead of the usual 20s. 
 
it was amrap of the 3rd week (531)  So the target was 1 rep.  I hit 3 and felt good.  Double overhand.  Still don't need mixed grip.

It's either a very new gym or not very hardcore, they had a whiteboard with some top lifts.  Squat and deadlift were around 190, but bench was only 115.  I plan to smash that tomorrow before someone else does and take a pic.
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/09/10 14:27:10 (permalink)
0
https://instagram.com/p/7cuyAwBFqG/?taken-by=nagajayafs
 
I failed the first attempt.  But 2nd was pretty clean.  I know the pause wasn't sufficient for a meet, but the standards here arent so strict.  Felt weak so I wanted to go for 117.5 but they said minimum was 5kg to break the record so i went for 120.  Got free protein shake for the effort and immortalised on instagram
post edited by badman - 2015/09/10 17:46:14
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/09/17 14:23:34 (permalink)
0
Squat is not improving. Other lifts are improving.

My plan is to use the bulgarian method for 1 month only for squats.

First day of cycle 4 of 531. Maxed at 135 for 5 deadlifts.
Daily Max squat 120. Felt weak and almost lost it.
Partial deadlifts (middle ROM), deadlifts stance box squats and ghr as accessories

Not sure about bodyweight . bf% seems the same.
post edited by badman - 2015/09/17 14:43:22
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/10/07 14:25:25 (permalink)
0
so my workout now looks something like this.  4 days a week squat, work up to a daily maximum, (a daily max is a the maximum weight you can do without any kind of grinding or psyching up), then work up to daily max on bench, then accessories.
5th day i do deadlift as before the 5-3-1 program.
 
the idea is to do backoff sets which taper down as your daily max goes up.  
 
today I did a DM of 130 on squat and 110 on bench, which i seem to be consistently able to hit on a daily basis.

Deadlifted 160kg on sunday.  THen I tried some sumo and did 3 x 140.  I'm thinking I might be more suited to sumo.  I've done it a handful of times and it's already comparable to my conventional.
 
Still out of town so no idea of weight.  BF seems similar to before, despite carbs being back on the menu
badman
Pro-Member
  • Total Posts : 1447
  • Reward points: 11016
  • Joined: 2004/10/10 18:17:08
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/10/12 13:54:11 (permalink)
0
https://instagram.com/p/8vEfjKKsQK/
 
This was 160... (actually 162.4) sumo.  As you can see it went up pretty smoothly.  I pulled 170 after this which was a lot slower.  But it was a deadlift PR.  So I will be switching to sumo, I guess.
59
Olympian Member
  • Total Posts : 606
  • Reward points: 11725
  • Joined: 2004/07/19 14:26:48
  • Location: North West, UK
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/10/13 18:28:22 (permalink)
0
DL looked easy!

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
Mason106
New Member
  • Total Posts : 52
  • Reward points: 99
  • Joined: 2015/09/26 15:08:25
  • Status: offline
Re: Re: Personal log: stardate 230215 2015/10/13 18:53:35 (permalink)
0
Is just me or aren't your feet ment to be abit closer together like shoulder width apart when doing a deadlift mate
Page: << < ..678910.. > >> Showing page 6 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