I think I have been force feeding myself too much lately. I am feeling a bit sickly and have problems digesting foods, had a bad stomach this morning.
I am putting this down to the amount of milk I’m taking with the oatmeal & egg whites in the morning, so I’m cutting that out for now.
This is what i’ll be eating for now of a day:
6 scrambled eggs (600 calories)
1 orange (50 calories)
2 yogurt (236 calories)
886 calories
2 scoops protein powder (216 calories)
1 tablespoon almond butter (99 calories)
1 apple (50 calories)
365 calories
12oz chicken (360 calories)
1 cup rice (205 calories)
565 calories
2 scoops protein powder (216 calories)
1 tablespoon almond butter (99 calories)
1 apple (50 calories)
365 calories
12oz steak (650 calories)
spinach
1 cup pineapple (80 calories)
730 calories
1 scoops protein powder (108 calories)
1 tablespoon peanut butter (99 calories)
1 apple (50 calories)
1 yogurt (118 calories)
375 calories
3286 calories total
Plus i’ll be having 1/2 a cup of macadamia nuts that i’ll snack on throughout the day (480 calories)
Today I had all of the above (3700ish calories) plus 2 quarter pounders with cheese from McDonalds, so about 4600-4500 cals total.
Should set me up in good standing for my training tomorrow.
Today’s training:
Bench Press: based off max 75kg, 10% off. (67.5kg)
warm ups:
bar x 20
30kg x 10
40kg x 8
45kg x 5
work sets:
50kg x 5
55kg x 5
57.5kg x 5
Dips:
some, felt weird
Dumbbell row
warm up:
20kg x 15
work sets:
30kg - 15, 12, 12, 12, 10
Muscle snatch
15kg bar: 3 x 15
After training the right side of my neck was burning & hurt quite a bit. So right now i’m sitting at home relaxing.
Rehab:
TENS machine on right trap/rear delt to alleviate burning.
TENS machine on left upper back to alleviate tingling.
kept it on for 45 minutes.
note - Felt much better after.
Gym closed today so I just used my home weight set for some stuff
Barbell curls, 5x6 - 30kg
Lying triceps extension, 5x6 - 30kg
Barbell shrugs, some
My metabolism is going through the roof, it’s snowing outside, and i’m lying in bed with the window open - sweating.
Waking up is just comprised of crazy hunger pains, I just have a packet of macadmia nuts on the side of my bed to eat quickly before I go downstairs.
training:
[u]Squats[/u] (based off %'s of 80kg)
warm ups:
bar x 20
30kg x 8
40kg x 5
50kg x 5
work sets:
60kg x 5
65kg x 5
70kg x 8
notes: I think I need to work on my depth, so not going to increase weight next week.
Leg Press
warm ups:
Sled: 1 x 20
2 plates: 1 x 15
work sets:
6 plates: 5x12
Glute-ham raise & Standing leg curl
GHR: 3 x 10 - bw
Leg curl: 2 x 12 - 10kg ea. side
DB shrugs
32.5kg: 3 x 10
notes: Leg press felt good, going to hurt tomorow. GHR’s feel awkward.
Military Press:
warm ups:
15kg x 20
25kg x 8
30kg x 5
work sets:
35kg x 3
40kg x 3
45kg x 5
35kg x 10
note: my strength for this just skyrocketted.
Pull ups
5, 5, 4, 3, 3
note: work on these! i suck!
Dumbbell bench press
warm ups:
12.5kg x 15
15kg x 12
20kg x 8
work sets:
22.5kg: 10, 10, 6 + 2
Dumbbell row
warm ups:
22.5kg x 10
work sets:
30kg: 10, 10, 10
EZ bar triceps extension
35kg: 10, 7, 5 (6-10 close grip burn outs after each set)
Dumbbell curl
12.5kg: 10, 8, 8
notes: Might give a day just to arms, i dont have any energy for them at the end of the workout.
[u]Deadlift[/u]
warm ups:
bar x 20
40kg x 8
50kg x 5
60kg x 3
70kg x 3
work sets:
80kg x 3
85kg x 3
90kg x 5.75 …probably shouldn’t of tried for 6
Deadlift
60kg: 4 x 10
Leg curl
10kg a side: 5 x 12
past 4 days off due to illness.
Training again today.
Lost 5lbs of weight.
Hopefully haven’t lost any strength
[quote]Goodfellow wrote:
notes: I think I need to work on my depth, so not going to increase weight next week.
[/quote]
Do you mean next cycle? Because you sort of need to increase the weight for the next wave (3 rep sets).
[quote]TheDudeAbides wrote:
Goodfellow wrote:
notes: I think I need to work on my depth, so not going to increase weight next week.
Do you mean next cycle? Because you sort of need to increase the weight for the next wave (3 rep sets).[/quote]
yeah next cycle. I’ll up it to go down to 3 reps & 1 rep of course.
[quote]Goodfellow wrote:
TheDudeAbides wrote:
Goodfellow wrote:
notes: I think I need to work on my depth, so not going to increase weight next week.
Do you mean next cycle? Because you sort of need to increase the weight for the next wave (3 rep sets).
yeah next cycle. I’ll up it to go down to 3 reps & 1 rep of course.[/quote]
Well you did get 7 or 8 reps on your final set. That’s good. You’re just concerned about the depth? That’s probably not a bad idea to back off.
[quote]TheDudeAbides wrote:
Goodfellow wrote:
TheDudeAbides wrote:
Goodfellow wrote:
notes: I think I need to work on my depth, so not going to increase weight next week.
Do you mean next cycle? Because you sort of need to increase the weight for the next wave (3 rep sets).
yeah next cycle. I’ll up it to go down to 3 reps & 1 rep of course.
Well you did get 7 or 8 reps on your final set. That’s good. You’re just concerned about the depth? That’s probably not a bad idea to back off.
[/quote]
Yeah, normally I’m not worried, as I use the mirrors in front of the power rack to see how low im going. But they are doing some construction and removed them, so I’m just going off feel right now.
Training today
[b]Bench press[/b] (3x3)
warm ups:
bar x 25
30kg x 20
40kg x 5
50kg x 5
work sets:
55kg x 3
57.5kg x 3
60kg x 8
Dumbbell bench press
27.5kg: 6,5
Dumbbell row
27.5kg x 8
35kg x 8
40kg x 8
40kg x 8 (terrible form)
40kg x 6
Push ups
20, 15, 12, 12
note: don’t drink a post-workout drink if you got a big wad of phlem in your throat, causes you to throw it all up shortly after.
…Then you’ll forget your wallet/coat and have to drive all the way back to the gym.
Squat (3x3)
warm up:
bar x 15
30kg x 10
40kg x 8
50kg x 5
60kg x 3
work sets:
70kg x 3
80kg x 3
82.5kg x 2
82.5kg x 1
um… set pins too high on final set. That fucked me up and I had to stop, was just fucked in general for last try.
Could of probably got 4 if I did it properly. I’m really want 2 plates for squats!
Leg press
warm up:
1 plate a side x 12
3 plate a side x 5
work sets:
4 plates a side: 12, 10, 10, 10
DB shrug
37.5kg: 15, 12
[u]Military Press[/u]: 5/3/1 day.
using 15kg bar
warm up
bar x 25
5kg a side x 12
10kg a side x 5
work sets:
12.5kg a side x 3
15kg a side x 3
17.5kg a side x 3
Seated dumbbell shoulder press
15kg x 10
20kg x 6
20kg x 5
20kg x 7
DB L-Lateral raise
10kg x 15
12.5kg x 8
12.5kg x 8
12.5kg x 8
Cable lateral raise
#1 x 10
#1 x 10
*Will do triceps later tonight.
Training for yesterday:
SKIPPED DEADLIFT’S 5/3/1.
Pull ups: 6, 5, 4, 4
HS incline pulldown -
50kg: 10, 8, 8, 8, 8 + 15 (40kg drop set)
Seated row, wide neutral grip -
#5: 15
#7: 10, 8, 8
Back squat: (5/3/1)
bar x 10
5kg ea. side x 10
10kg ea. side x 10
15kg ea. side x 5
20kg ea. side x 4
25kg ea. side x 3
30kg ea. side x 3
35kg ea. side x 3 (90kg total, PR)
Leg press:
2 plates ea. side x 15
4 plates ea. side x 5
4 plates ea. side x 12
5 plates ea. side x 8
NOTE: Felt much easier squatting when I didn’t do deadlift in the same week.
(82.5kg for very difficult 3, to 90kg for a solid 3)
shit forgot to add in chest, 18TH JAN (day before squats)
Bench: (5/3/1)
bar x 10
5kg ea. side x 10
10kg ea. side x 5
12.5kg ea. side x 5
15kg ea. side x 3
20kg ea. side x 3
25kg ea. side x 3 (70kg total, PR)
DB bench:
27.5kg: 7, 5
DB inc bench:
20kg: 2 x 7
DB preacher curl:
10kg: 1x12
12.5kg: 3x12 (left arm is much weaker than right)
NOTE: seems that after the main lift, I just lose my mind and don’t have a plan. I end up fucking up what i’m doing and never do enough.
BACK
Warmed up on lat pulldown
wide-grip pull up:
bodyweight: 6, 5, 5
t-bar row:
10kg plate: 20
2 10kg plate: 15
3 10kg plate: 10
4 10kg plate: 10
5 10kg plate: 8
6 10kg plate: 6
hammer strength high row:
20kg a side: 15
40kg a side: 10
50kg a side: 8
hammer strength lat pulldown:
20kg a side: 15
30kg a side: 12
40kg a side: 10
barbell shrug:
20kg a side: 15
30kg a side: 12
40kg a side: 12
40kg a side: 9
20kg plate shrugs:
1x30
Assisted pull up
#10: 15 reps, 12 reps.