Current macros:
Off day: 250g P, 200g C, 90g F
Training day: 250g P, 400g C, 90g F
I’m taking an IIFYM approach right now, as it fits better with my lifestyle. Also, low carb makes me feel shitty psychologically, and carb spulrging makes me feel horrid physically - this is why I’ve stopped carb backloading.
Upper body assistance
Agile 8
OHP
176x2 - testing my strength, as I haven’t pressed in a while.
(154x2)x5 - focus on speed
BB rollouts
4x5
Lateral raise and rear raise superset
5x10
BB curl
3x20
Standing abs
3x10
Couch stretching to finish.
Conditioning 09/06/13
W/U: rumble rolled legs and back/post delt
Intervals on bike
15s max effort sprint/45s moderate pace
10 rounds
C/D:
-Hip capsule band distraction
-Couch stretch
-Posterior chain flossing
Nice easy day - felt good afterwards. Mobility work is progressing really well. I’m excited to see how much my squat numbers will improve now my posterior chain tissue is almost long enough to maintain proper form consistently.
Current macros
“Off” day 250p/150c/100f
Training day 250p/300c/100f
10/06/13
Bench day
W/U: couch stretch, posterior chain floss, pec deck
Bench (strict 1 minute rests between sets)
(198x5)x4
Incline bench (strict 1 minute rests between sets)
4x5
Pec deck
5x10
BB OH tricep extensions
5x10
I watched a Chad Smith seminar where he recommended training some upper back and abs in every training session, so…
Machine row
3x10
McGill situps
6x10
Good session. Need longer rest periods for main exercises, for strength focus. One minute rests gave me an awesome pump, though.
Weighed in at 94kg, post-training. Consumed food and protein shake during the session. I’m happy with how I’m leaning out, but strength progress is slow.
This is how fat I was previously: seeing veins in my arms is genuinely exciting.
LOL at this being on the opening post of this log:
“Currently weighing in at 106kg in the morning before food. Working on cleaning up my diet.”
11/06/13
Lower Body
During this session I consumed 150g carbs, 10g BCAAs and 5g creatine. I have seriously never felt so focused or energetic during lifting.
W/U:
-Couch stretch
-Hip capsule distraction
-Tack and stretch glutes
-Posterior chain floss (this is fucking awesome)
Squat - no belt, flat shoes
264x3
(264x2)x6
(242x2)x6
Deadlift - no belt, no shoes
220x2
(308x2)x5
Guitar solo in Metallica’s cover of Astronomy kicked in…
(308x3)x2
Assistance shit
-Bad girl machine 5xSwole buttocks
-Leg curl 2x10
-Machine row 3x10
C/D:
-Posterior chain floss
-Couch stretch
Weak numbers, but my mobility is improving a lot.
I discovered that putting the bar lower on my upper traps felt better during the squats. Still a high bar position, I think, but lower than normal for me.
hello, friend
13/06/13
Press Day
#suppleleopard
-Couch stretch
-Posterior chain floss
OHP
132x3
154x2
160x2
(165x2)x4
(160x2)x3
(154x2)x2
132x6,6,4
Incline bench
2 sets
Pec deck
3x50 reps
Poundstone curls
3 sets
Tricep extension machine
3 sets?
This is a shit machine.
Cable extension/curl superset
4 rounds
#moresuppleleopard
-Couch stretch
-Rumble rolled back
LOL I have never really trained arms seriously, and it showed in this session.
Considering my manorexic post-training BW of 205lbs today, I am very happy with my pressing.
[quote]spar4tee wrote:
hello, friend[/quote]
Ahoy there
looking good
[quote]spar4tee wrote:
looking good[/quote]
Thanks
How are the studies going?
[quote]spar4tee wrote:
How are the studies going?[/quote]
Quite well, thank you. How are they going for you?
[quote]Consul wrote:
[quote]spar4tee wrote:
How are the studies going?[/quote]
Quite well, thank you. How are they going for you?
[/quote]
Not bad. On summer break right now. Looking to wreck shit this moment forward.
14/06/13
Lower Body
W/U:
-Couch stretch
-P chain floss
-Glute/external rotator mob
Squat (oly shoes, belt)
264x2
308x2
(308x1)x4
(287x2)x5
Just seeing how my new technique holds under heavier weight. Pleased with how this went. I used to just strain my lower back squatting, but now I feel the weight in my hips and hamstrings, in the best possible sense.
Leg curl
4x25
Bad girl machine
5x30
Leg extension
2x15 (lol)
Calf raise
4x15
Machine row
4x15
Standing cable abs
3x20
C/D:
-Couch stretch
-P chain floss
-Glute smash
Great session. Felt focused and strong.
17/06/13
Bench
Mob
-Couch stretch
-P. chain floss
Bench
(200x5)x4
2lbs heavier than last week.
Cable pushdown/curl superset (30s rest)
5x12
Pec deck (60s rest)
3x50
Pump of death
Machine chest press (60s rest)
3x30
Upper back/abs
-Machine row (30s rest) 10x10
-Standing cable abs (30s rest) 3x30
Mob 2
-Band distratced hip extension
-Shoulder traction
Pretty solid. Just trying some progressive overload for my bench, coupled with a shit load of upper body volume.
18/06/13
Lower body
#mob
-Couch stretch
-Posterior chain floss
-Glute smash
-External rotator drill
-Groin mob
#hypertrophy
2) Leg curls 5x20
3) DB stiff legs 5x10
4) Bad girls 6x20
5) Leg press 3x15
#mob
-Couch stretch
-Posterior floss
I felt fucking horrible today. I know what to do about it, though.
I need to:
-Sort out my sleep.
-Mobilise my left glute - it’s excessively tight, leading to my pelvis being pulled forwards on left side when I squat
-Wear adipowers for all squatting, as my flat shoes feel too unstable and I end up bleeding torque
-Replace DB stiff legs with deadlifts? They just feel awkward.
19/06/13
Conditioning/weak point training
Mob stuff
Exercise bike
10 min SS
10 rounds of 15 on/45 off
10 min SS
More mob stuff
Pump stuff
This was all done during my 16 hour fasting period. Easier than I expected (praise caffeine anhydrous) but I would hate to do squats under these conditions lol
