Being Better

Training Training Logs
21

Diet update.

Lowering carbs, increasing protein & fat

Meal 1:
300g meat, 10g butter, 2 dst. spoon fish oil, handful nuts

Pre-workout:
3 scoops whey protein, 100g blueberries, 1 banana, 2 dst. spoon fish oil, handul nuts

Post-workout:
3 scoops whey protein, 100g blueberries, 1 banana, 40g oats

Meal 3:
300g meat, 10g butter, 2 dst spoon fish oil, handful nuts, veg

Meal 4:
300g meat, 10g butter, 2 dst. spoon fish oil, veg

Meat sources:
Venison, Wild boar, Rabbit, Hare, Peasant, Steak, Chicken

Nuts:
Pistachio, Macadamia, Hazlenut, Brazil, Cashew

22

Right now I’m trying to come up with a definite training regime that I want to stick to, I’ve worked out the split:

(1)
Squat
Deadlift
Front squat
Abs

(2)
Push press
Bench
Squat
Arms + Abs

(3)
BTN press
Bench
Deadlift
BB shrug
Abs

(4)
Squat
Deadlift
Front squat
Abs

(5)
Push press
Bench
Squat
Arms + Abs

(6)
BTN press
Bench
Deadlift
DB row
Abs

(7)
OFF

For all pressing exercises they will be staggered with either light BB shrugs, band pull aparts or KB row/shrugs for reps of 5-30

23

Todays training:

Push press:
slowly worked up to 60kg x 2 using explosive sets of 3 reps. I used 5kg jumps.

Bench press:
did lots of sets with 60-70kg, my technique has gone down the shitter on this, I have no stability or drive from my midsection & legs.

Worked up to 100kg x 3

Squat:
80kg x 3, 90kg x 3, 100kg x 3, 100kg x 3, 90kg x 3

24

The rep/set scheme I plan on using is 3-5 reps, using 75-85% of my max, over 5-15 sets per exercise.

I’ll work out the details now.

25

I’ll be following the HP mass loading for Bench, Squat, Deadlift, BTN press & Push press (5x3, 8x3, 11x3) for 6 weeks, and test my 3RM for each on week 7. I’ll do 5/4/3/2/1 for them on the other days when I’m not testing them.

For front squat I’ll do 5/4/3 wave loading, on week 7 i’ll do 7/5/3.

For DB row, I’ll alternate between working up to a 6-10 rep max (I.e get a 6RM and work at it until its a 10RM), and a 20-30 rep max each week.

For BB shrug I’ll do the same as DB row.

I’ll also be adding in Barbell curls and a tricep exercise on the press/press/squat days, probably later on that day for 4 sets of 8-12 reps (starting with 12RM). Once I get 4x12 i’ll up the weight again.

26

Did some DB curls & One arm DB tricep extensions

DB curls
5x12 w/ 16.5kg

Tricep extensions
3x10 w/ 16.5kg

27

BTN press
lots of ramping up sets
50kg/3
55kg/2

Bench press
lots of ramping up sets
85kg/3
80kg/3
82.5kg/3
85kg/3
87.5kg/3
82.5kg/3

Deadlift
3-4 warm up sets
130kg/3
110kg/3
120kg/3
130kg/3
110kg/3

High pulls (gym was closing, didn’t have time to fuck around setting up 4 plate BB shrugs)
3x5 w/ 80kg, horrendous form.

28

Squats
warm ups: bar, 40kg, 60kg, 80kg/3, 90kg/3, 100kg/3
110kg/3
90kg/3
100kg/3
110kg/3
90kg/3

Deadlift
warm ups: 70kg, 90kg, 110kg, 120kg
130kg/3
110kg/3
120kg/3
130kg/3
110kg/3

Front squats
warm ups: bar, 30kg, 40kg
50kg/5
55kg/4
60kg/3

55kg/5
60kg/4
65kg/3

29

Late night workout, remedial to stop my knee buckling on squats

Sumo Deadlift
4x8 w/ 80kg

HS hip abductor machine
4x20-15 w/ 2 plates

Walking lunges
3x10-15 yards

Abs
Lots of stuff. Decline sit-ups holding a weight were good, I’ll focus on this holding a dumbbell and get strong on it.

30

Exam/Module results came today (some are all coursework, some are half coursework/half exam)

Laboratory Physics - 94/100 all coursework
Mathematical Techniques 1 - 98/100 40% coursework (all exams) 60% one big exam
Physical Universe - 92/100 40% coursework, 60% exam
Contemporary Physics - 92/100 40% coursework, 60% exam
Applications of computing - 91/100 all coursework

Physical Universe is just basic physics and astrophysics melded together. Contemporary Physics is special relativity, nuclear & atomic physics, quantum mechanics etc.

Beasted.

31

Push press
warm ups: bar, 30kg, 35kg, 45kg
50kg x 3
45kg x 3
47.5kg x 3
50kg x 3
45kg x 3

Bench press
warm ups: 45kg, 60kg, 72.5kg, 77.5kg, 82.5kg
87.5kg x 3
82.5kg x 3
85kg x 3
87.5kg x 3
82.5kg x 3

Supersetted with KB shrug rows

Squats
about 6-7 sets of 3 with 100kg & 90kg, was trying to set up my phone to film myself

Here’s a video to spice up the log, only 90kg x 3. I realised my depth sucks, but I can’t physically go any lower. I need to alter my technique.

32

BTN press
warm ups, bar, 30kg, 35kg, 40kg
45kg x 3
40kg x 3
42.5kg x 3
45kg x 3
40kg x 3

Bench press
warm ups, 50kg, 60kg, 67.5kg, 72.5kg, 77.5kg, 82.5kg
87.5kg x 3
82.5kg x 3
85kg x 3
87.5kg x 3
82.5kg x 3

Deadlift
warm ups, 60kg, 80kg, 100kg, 110kg, 120kg
130kg x 3
110kg x 3
120kg x 3
130kg x 3
110kg x 3

Dumbbell row, no straps
warm ups, 37.5kg, 45kg
50kg x 10
55kg x 7
55kg x 3

Decline weighted sit ups
+10kg - 15,15,9,8,7

Notes:
Used double overhand grip for deadlift. Only used straps for 130kg. No belt

Did an extra set of 3 reps for Dumbbell row because I couldn’t get my grip right on my right arm and it kept slipping, so I did an extra set to get it right.

My goal is to get 5x20 with 10kg for sit ups.

33

Squats
Just testing things out with heels elevated.

I’m getting squat shoes. Don’t know why it has took me this long actually. It’s impossible for me to get depth without them.

Deadlifts
warm ups: 60kg, 80kg, 100kg, 110kg, 120kg
130kg x 3
110kg x 3
120kg x 3
130kg x 3
110kg x 3

Front squats
warm ups, bar, 40kg
50kg x 5
55kg x 4
60kg x 3

Didn’t do anything more. I couldn’t concentrate on lifting because I was too unstable resting my heels on plates.

But even so, I was able to go ass to grass and sit on my calves, I really felt it in my quads this time, maybe they’ll finally thicken up around the knee.

34

Push press
warm ups: bar, 30kg, 40kg, 45kg
50kg x 3
45kg x 3
47.5kg x 3
50kg x 3
45kg x 3
47.5kg x 3
50kg x 3

Bench press
warm ups: 60kg, 67.5kg, 72.5kg, 77.5kg, 82.5kg
87.5kg x 3
82.5kg x 3
82.5kg x 3
85kg x 3
85kg x 3
87.5kg x 3
87.5kg x 3
82.5kg x 3

Squats
oly style again, playing around with 80kg, 90kg & 100kg for sets of 3.

35

DB curls supersetted with Standing 1arm tricep extension

5x12 for the curls, 5x10 for the tricep extension, all with 17.5kg dumbbell.

36

Hey,
I got your PM but my Private Messages seem to be a bit funny and I don’t think the reply went through, so I’m reposting it here:

Hey,
I order directly from here - unless you only place a very small order (in which case shipping is not very affordable, since there’s some minimum fee, after which it goes up a bit with size/weight) it’s much cheaper than the UK site, which, on top of the same costs that I am subject to, has to make a profit.

Absolutely no problems with customs. FedEx handles everything very quickly and sends you a bill for the taxes and a £10 handling fee. Packages often get to me within 4 days of leaving Biotest HQ.

If you want to order something small so that shipping would not be affordable to you and you’re in London I can order the stuff for you. I get stuff shipped every month.

Let me know if you have any more questions.

B.

EDIT: I asked corstijer to PM you my email address if you have any more questions.

37

Thanks for the reply BiP.

38

BTN press
warm ups: bar, bar, bar, 30kg, 35kg, 40kg
45kg x 3
40kg x 3
42.5kg x 3
45kg x 3
40kg x 3
30kg x 5
30kg x 5
30kg x 5

Bench press
warm ups: 60kg, 67.5kg, 72.5kg, 77.5kg, 82.5kg
87.5kg x 3
82.5kg x 3
82.5kg x 3
85kg x 3
85kg x 3
87.5kg x 3
87.5kg x 3
82.5kg x 3

Deadlift
warm ups: 70kg, 110kg, 120kg
130kg x 3
110kg x 3
120kg x 3
130kg x 3
110kg x 3
90kg x 3
100kg x 3
110kg x 3

Just had my olympic shoes delivered, I’ll be going to gym again later to test them out.

39

Well here is workout 2

50 minutes of squatting.

I think I did at least 40+ sets, mostly 70kg, went up to 90kg for a few sets. I’m just practicing my technique. I’m not very flexible and have trouble going low enough wihout my lower back rounding.

I think I could use another 0.25" in my heels, but maybe I should just keep stretching my ankles instead.

40

I’ll be adding in a 2nd workout from Monday to Friday

I’ll alternate between Snatch-Grip Deadlift + Front squats and Front squats + Back squats

Also I will be swapping Deadlifts with Front squats in my routine, and vice versa.

For reps/sets on deadlifts, i’ll stick to the HP mass system, but I will not be doing the week 3 plan, i’ll just add in 2 more sets of 5 reps on week 3 instead.

So everything should look like this:

Day1
Squats
Front squats
Deadlifts
abs

Snatch Grip Deadlift
Front squats

Day 2
Push press
Bench press
Squats
abs

Front squats
Squats

Day 3
BTN press
Bench press
Front squats
BB shrug (maybe)

Snatch grip deadlift
Front squats

Day 4
Squats
Front squats
Deadlifts
abs

Front squats
squats

Day 5
Push press
Bench press
squats

Snatch grip deadlift
Front squats

Day 6
Squats
Front squats
deadlift

Day 7
off

Rep/set range for late night workout will just be 15+ sets of 3 reps on each exercise, ranging from 60-80% 1RM.