Just Make It Fast, Loud and Rude. Rattlehead.

Training Training Logs
121

8/9/2013 531 M press & Shoulders

Was ok, pretty tired cause I was up most the night playing Last of Us with friends and then getting a treadmill delivered.

P.S. Humility is a rare thing to be found on this site.

M Press

75% - 55k x 3 reps
85% - 62.5k x 3 reps
95% - 70k x 3 reps (should have went for the double)

L Raises

5k’s x 15 reps x 5 sets

M Press

40k x 10, 10, 10 and then a strip set.

SUPERSET (Wide Grip Presses / Rear Delt Swings)

30k x 10 reps / 10k’s x 25 reps x 3 sets

Band Pushdowns

Light band x 25 reps x 3 sets

122

omg you psoriasis too? It’s a bitch isn’t it.

Will likely steal ideas from your log, now that out goals are (once again) syncing up. lol

I’m impressed by how wide you Front Squat. Seems it would make it ‘harder’, so very solid numbers on that!

123

[quote]Spidey22 wrote:
omg you psoriasis too? It’s a bitch isn’t it.

Will likely steal ideas from your log, now that out goals are (once again) syncing up. lol

I’m impressed by how wide you Front Squat. Seems it would make it ‘harder’, so very solid numbers on that![/quote]

We are totally lanky, flakey soul mates lol.

Gonna be interesting when you get a better gauge when your numbers are and we wil lbe grinding along at similar pace.

Also, will probs be dropping front squats next cycle for box squats. It’s emotionally draining struggling with the likes of 60k for ten reps lol.

124

Mmm dat deadlift face.

Decided to just do deads today and will do back hypertrophy when I’m back from visiting the bird on Thursday. Didn’t want a half assed workout.

Weighed in at 176lbs (80k) this morning.

Deads

75% - 112.5k x 3 reps
85% - 130k x 3 reps
95% - 150k x 1 rep

Bonus - 170k x 1 rep (PR)

125

I found ya Rattle, good stuff going on In here and I love the deads face by the way haha.Thanks again for your comments In Stu’s log,It was nice and uplifting to hear.Will be following and living through your w/outs since I can’t do shit at the moment.Keep the good stuff coming Rattle.

126

[quote]jppage wrote:
I found ya Rattle, good stuff going on In here and I love the deads face by the way haha.Thanks again for your comments In Stu’s log,It was nice and uplifting to hear.Will be following and living through your w/outs since I can’t do shit at the moment.Keep the good stuff coming Rattle.[/quote]

Thanks for checking in man, please keep me updated regarding your recovery!

Maybe even create a thread regarding your injury, surgery and rehab…

127

The deadlift face is awesome haha. Keep up the good work!

128

Love the work going down

129

Sadly, being a lazy prick today and taking another rest day.

Travelling takes it out of me : /

130

13/9/2013 Bench 531 and Chest

Doing back hypertrophy tomorrow to fit around my training partners schedule better.

Still weighing in at 80k/176lbs.

Bench

75% T Max - 82.5k x 3 reps
85% T Max - 95k x 3 reps
95% T Max - 105k x 1 rep

BONUS - 115k x 1 rep (PR)
BONUS - 120k x 0 reps (Wanted that 1.5 x bodweight bench bro, not meant to be today obv)

Incline Barbell

60k x 10, 8, 8, 8 reps
50k x 9, 10, 10 reps
40k x 12, 12, 12 reps
30k x 20, 20, 20 reps

Stretch Pushups

2 sets to failure.

131

Finally got round to doing my macros and meal plan.

Training Days

Carbs = 330g
Protein = 260g
Fat = 30g

Meal One (0g carbs / 45g protein / 25g fat)

4 eggs
1 scoop of whey in water
5 1000mg Fish Oil
3 Evening Primrose Oil

Meal Two/ Pre Workout (65g carbs / 40g protein / 5g fat)

100g Oats
2 scoops of whey
1 teaspoon of peanut butter

Meal Three / Post Workout (100g carbs / 65g protein / 0g fat)

260g spring water tuna
125g basmati rice

Meal Four (65g carbs / 50g protein / 0g fat)

200g steamed chicken
80g basmati rice

Pre Workout Shake (50g carbs / 20g protein)

1 scoop of whey
1 & 1/3 scoops of maltodextrin

Post Workout Shake (50g carbs / 40g protein)

2 scoops of whey
1 & 1/3 scoops of maltodextrin

Non-Training Days

Carbs = 230g
Protein = 290g
Fat = 60g

Meal One (0g carbs / 65g protein / 25g fat)

4 eggs
2 scoops of whey in water
5 1000mg Fish Oil
3 Evening Primrose Oil

Meal Two/ Pre Workout (65g carbs / 40g protein / 10g fat)

100g Oats
2 scoops of whey
2 teaspoons of peanut butter

Meal Three / Post Workout (100g carbs / 65g protein / 0g fat)

260g spring water tuna
125g basmati rice

Meal Four (65g carbs / 70g protein / 0g fat)

200g steamed chicken
80g basmati rice
1 scoop of whey in water

Meal Five (0g carbs/ 50g protein / 25g fat)

2 & ½ scoops of whey in water
5 teaspoons of peanut butter

132

Great to see the diet plan. Nutrition is really something I know little about. What is the reasoning behind having your fats that low?

133

Good log. Did you ever hear back from men’s health?

134

[quote]RampantBadger wrote:
Good log. Did you ever hear back from men’s health?[/quote]

Thanks and nope, nothing at all.

Didn’t even get confirmation they got my submission which was lame.

[quote]furo wrote:
Great to see the diet plan. Nutrition is really something I know little about. What is the reasoning behind having your fats that low? [/quote]

No reason other than I want to have more carbs in my diet rather than fats.

For months I was on a 50% Fat / 40% Protein / 10% Carb diet when I was shredded so I was definitely in mood for a change lol.

14/9/2013

AM

10min Jog
5 x sprints of 15 secs and 35 secs rest.

15 mins lying on the floor wanting to die.

PM

Dumbbell Rows

30k x 12 reps x 3 sets

Chins

Bodyweight x failure x 3 sets

Meadows Rows

30k x 15 reps
32.5k x 15 reps
35k x 15 reps

SUPERSET (Dumbbell Shrugs/Banded Face Pulls)

20k’s x 10 reps / Light band x 20 reps x 3 sets

135

Carbs!! And pump!!!

136

[quote]ryanbCXG wrote:
Carbs!! And pump!!![/quote]

Gotta get the volume up to match yours also!

137

2752×2866 1.12 MB

Remember the time I got down to 158lbs…lol.

18 weeks apart, pic is from just now.

15/9/2013 Arms

SUPERSET (Band pushdowns/Barbell curls)

Light band x 25 reps / 20k x 15 reps x 3 sets
Medium band x 15 repx / 25k x 10 reps x 3 sets
Medium Band + LIght Band x failure / 30k x 8 reps x 2 sets

SUPERSET (CGBP / Hammer Curls)

50k x 15 reps / 10k’s x 12 reps x 3 sets

SUPERSET (Band Pushdowns / EZ Curl 30’s (21’s with 10 reps instead of 7))

Heavy Band/Medium Band/Light Band x failure / 15k x 10/10/10 x 3 sets

138

[quote]RATTLEHEAD wrote:

[quote]RampantBadger wrote:
Good log. Did you ever hear back from men’s health?[/quote]

Thanks and nope, nothing at all.

Didn’t even get confirmation they got my submission which was lame.

[/quote]

That sucks, at least seems like you got quite a lot out of the challenge.

139

[quote]RampantBadger wrote:
That sucks, at least seems like you got quite a lot out of the challenge.
[/quote]

Indeed, I work really well with a deadline and target in mind rather than arbitrary numbers in regards to weight goals and lifts.

Cause of that I may set the target to enter it again this year, even though I have no interest in actually doing it I just wanna be in a position where I feel I COULD do it and be in way better shape than this year.

140

16/9/2013 531 Squat and Legs

Fuck that 110k, I know I can get it but keep fucking it up.

Considering keeping Front Squats in my next cycle but also doing 531 for Box Squats right after and then doing hypertrophy work, thoughts?

Also, filmed the “box” squats so you can have a look at the depth considering I do them on my bench.

Front Squat

75% - 77.5k x 3 reps
85% - 87.5k x 3 reps
95% - 97.5k x 1 rep

BONUS - 110k x 0 reps

Box Squats

60k x 15 reps
80k x 10 reps
100k x 8 reps
120k x 3 reps
120k x 3 reps