Oregand(Davids) Training Log

Training Training Logs
481

[quote]jskrabac wrote:

[quote]Oregand wrote:
Thursday: Quads/Hams

Warm up

*Id like to note I reste my squats via 5KG after getting pinned last week.

Quads:
A) Squats - Top set 105KG X 5
S
B) SL box squats - 0KG X 6,6,6,6,6 (Bastards took my high box so I am left squatting to a bench, mother f**k me its hard)

Hams:
A) RDL - Top set 100KG X 6(Erm, super easy actually and YAYYYYYYYYYYYYYYYYYY IM DL’ING AGAIN!)
S
B) Lunges - 35KG X 12,12,12,12,12

So Ive dropped the BB Hip thrusts as the weight was crushing my hip bone and replaced it with RDL’s. I dropped the GHR on recommendation as its more a primary Ham exercise and I wont be doing them properly if there accessory work.

Im not sure if lunges is a right change though, itll either be them or split squats but I dont know which yet.

[/quote]

Hamstring curls. Lunge = big compound movement =/= secondary hammie exercise. [/quote]

Hamstring curls, check.

Once again I suck at exercise selection but I am happy you still keeping an eye on me Lol.

482

Friday: Circuits

Warm up

Circuit A: 3 Rounds/2 Min/12 - 15 R
A1: DB Press - 26KG x 12,12,12
A2: Front S - 67.5KG x 12,12,9(Man these were hard on my lungs)
A3: BB Row - 70KG x 12,12,9
A4: RDL - 80KG x 12,12,10
A5: Plank - 0KG x 35,35,35

Rest: 8 Mins

Circuit B: 3 Rounds/ 2 Min/ 15 - 20
B1: OHP - 30KG x 15,15,15(The last rep on the last set was just horrible form, I just put it up there with hate)
B2: Step ups - 50KG x 31,31,30(Last set was once again done with pure hate lol)
B3: PullDown - 26KG x 16,16,15
B4: Pullthrough - 31KG x 16,16,15
B5: Crunch - 20KG X 27,27,26

Weighed in this morning at 191.4

So 2 weeks ago I was 192.5, last week it dropped too 187.5 then this morning I was 191.4. The scales confuses the shit out of me tbh but hey at least its going down.

Im a little worried I may have dropped my kcals too low too fast though. Im sitting at 2200 on workout days and 1900 on non workout days. Since im looking at another half year on this diet im wondering did I drop kcals too low too fast and maybe thats why the scales is bouncing around this. Anyone have any ideas?

Read Hiss’s little speech and was inspired. I need to stop mucking around and get my strength numbers up, especially my squat. Theres no reason I shouldn’t be squatting 3 plates so lets make it happen.

Oh and my family have started giving me abuse again cuz “You’ve gone weird with your food again”, simply because I eat chicken and eggs but dont eat potato’s and lots of fruit.

483

Hm, so a couple of thoughts on a wat Saturday morning when I have nothing else to be doing.

My gym does not have a Hamstring curl machine, onward I go to try and fond a secondary Hammie exercise. Im thinking split Bulgarian squats.

Im at the point now where I look worse than when I started. Its like all the mass has been sucked out of my chest/lats and shoulders. On top of that, my love handles look massive and i am SOOOOOOOO soft.

Fat loss is a bitch no?

I am weak and its never really something I addressed. I tried to justify it by saying “Im a bodybuilder, I dont care about poundage” but I realize now that this is a very flawed outlook on training.

I have a new outlook on training and its simple, strength comes first. From now on when I train I will always try and beat last weeks same session. Even if its one more rep, one more lbs, a tiny bit better form or even just more mental focus. I will strive to always be better than I was one week ago.

When it comes to diet I have learned more in the last 2 months than I did in the entire year leading up too it. Not counting Kcals, not stressing over every little detail and focusing my energy on the bigger picture are the things that I think about now. I havent reached auto regulation yet but im getting there.

Keep your nutrition simple but consistent and youll succeed.

Nowadays I keep saying to myself

“What can I do to make today perfect?”.

Long term goals are good but I am beginning to see that the majority of your “planning” shouldn’t go past your next meal, or your next training session.

Hmm thats about all thats bouncing around in my head fro now.

If I think of more ill be sure to write it down.

484

Hey dude, good work. You have a strong desire to do what you gotta do, which is 99% of the battle.

For the cutting diet, I did something similar. I picked a caloire and macro breakdown that seemed ‘low enough’ and ate that every day with 1 refeed meal a week. I ended up dropping calories WAY too fast and as a result similar shit started happening. If you have the means to hire a coach like Shelby or similar I’d say do it, cuz they’ll get you where you want to go. I’d say at least eat more. If you have 6 months to go you’re going to need to keep eating less and less until you’re eating paint chips for calories at the end lol. Maybe take a week or 2 back at maintenance calories then start your diet over again?

As far as training, I see that you do circuits. You incorporate good movements into those circuits, but if you want to get stronger and lose weight, I’d do what works. Which is a body part split. I’m doing a 4 day split right now - Mon: chest, biceps; Tues: legs, calves Thurs: shoulders, triceps Fri: back, traps, rear delts. Works great

I also feel that with the intensity I incorporate into my workouts it would be hard to gain too much fat. Note the ‘too much’ b/c fat gain is inevitable. In fact, as I’m typing this I’m eating the biggest spoonful of PB my spoon can handle.

Anyway, I’d say my best advice would be to stay patient and DON’T PANIC when anything happens that you don’t like. You strike me as sort of reactive. I was the same way. If I feel ‘fat’ tomorrow, I’m not going to go on a cutting diet, or whatever. Just stay consistent. I have a long way to go, but a few months ago something sort of clicked. I know where I want to end up and what I have to do to get there. Maybe I’ll do a mini-cut in a few months, but I’m too happy with the progress that’s EASILY attainable w/ a caloric surplus and the ability to STRAIN UNDER THE BAR. Come check out my log whenever and stay up man. Good stuff in here, great dedication.

Oh, and on a diet, it’s VERY common to look way worse before you look better. Also, when leaner, your body looks noticeable different from day to day. If I ate a bunch of carbs, the next day I’d look soft and full of water - I’d ‘spill over’ essentially. That shit doesn’t really happen when you’re above 12-15% BF. Just a heads up.

485

Oh and one last thing that’s been a HUGE change to the way I train.

I start out every session w/ a strength movement then go into BB rep ranges. For instance, leg day has been:

Front Squat - 3-4 sets, 3-6 reps (strength move. easy progression, brute strength, move the fucking weight)
Leg Press/Hack Squat - 3-4 sets 8-10 reps
SLDL or Leg Curl - 3-4 sets 8-10 reps
etc

As you can see I start off every session w/ a big compound movement in the strength range. 3-6 reps gives the ‘best of both worlds’ in terms of strength and size, allows for easy progression, and helps you rack up some serious poundage. Stronghold helped me set up my programming but if you need any help ever feel free to PM me.

(want to give credit to Stronghold for all I know BTW, no joke the dude is literally amazing)

486

Definite weight loss man (scale numbers aside) you can tell a huge difference from when you started. Keep trucking dude and the results will always be there.

487

Monday: Chest/Back

Warm up

Chest:
A) Bench - Top set 77.5KG x 4(Couldnt lock out for 5)
S
B) SA push press - 17.5KG x 5 x 6

Back:
A)DB Row - Top set 50KG x 6
S
B) Facepull - 33KG x 5 x 8

Sprints:

30 M x 4 x 5

Couple of thoughts,

Turns out what I was using for “lat pull downs” was actually a tricep bar. Bollox anyway, so last night I made my own bar and will now be using that!

I want to build my own kroc row DB, this will be done!

Im moving my kcals too 2400 on workout days and 2200 on non and im going to keep em there for a while.

Two MASSIVE guys training today, out benching me by about 100KG. I never felt so small, HA!

488

Sprints? Fair play to you, one day I’ll attempt cardio again :stuck_out_tongue:

489

[quote]phlegms wrote:
Sprints? Fair play to you, one day I’ll attempt cardio again :stuck_out_tongue: [/quote]

The lulz, snatchs are all the cardio youll ever need my brother :slight_smile:

490

Tuesday: Circuits

Warm up

Circuit A: 3 Rounds/2 Min/ 12 - 15
A1: DB Press - 26KG 13,13,12
A2: Front S - 67.5KG 12,12,9
A3: BB Row - 70KG 12,12,10
A4: RDL - 80KG 12,11,10
A5: Plank - 0KG 35,35,33

Rest: 12 Mins(I was trying to implement my lat pulldown bar and failed heroically. We will try again on Friday!)

Circuit B: 3 Rounds/2 Min/15 - 20
B1: OHP - 20KG 13,13,13
B2: Step up - 50KG 34,34,33
B3: PullDown - 26KG 17,17,16
B4: Pull through - 31KG 16,16,15
B5: Crunch - 20KG 27,26,25

Im gonna start uploading a few videos from now on, just for the extra accountability. My phone kept dying today though so I didnt capture a full circuit.

491

Heres me doing a powerclean for some fun(70KG)

492

[quote]Oregand wrote:

My gym does not have a Hamstring curl machine, onward I go to try and fond a secondary Hammie exercise. Im thinking split Bulgarian squats.

[/quote]

face palm

1.Bulgarian Split Squats are heavily quad dominant

  1. They are one of the hardest exercises known to man…hardly secondary.
493

Looking good man, I’m expecting vids errrday now!

494

your gym looks bad ass… I see your hammie exercise convo with jskrabac but didnt read it all… did you try GHR’s?

495

[quote]gregron wrote:
your gym looks bad ass… I see your hammie exercise convo with jskrabac but didnt read it all… did you try GHR’s?[/quote]

x2 on GHRs, though your gym buddy made a good point about them not being so much accessory. So here’s an idea. Don’t alternate them with RDLs. Just do them on their own after so you can focus on them.

Or perhaps do some single-leg good mornings. Now these aren’t necessarily “secondary;” however, if you treat them as secondary you could probably make it work (i.e. “lighter” weight, quality reps, extreme focus on MMC, etc…)

You sure your gym doesn’t have a curl machine??

496

gregron: Thanks man, its a pretty sick gym alright but getting into it was a nightmare! And I was using GHR’s originally but there not much of a “secondary” exercise.

Jake: God dam I fail at exercise selection! Maybe I just like making life hard on myself. Id do GHR’s by themselves but do you think they are better than RDL’s? Cause im not sure which I would get more from as a Hammie exercise. Ill try the SL good mornings tomorrow as a secondary exercise using a lighter load and see what happens.

BTW guys, did my videos work? I tried uploading them but im not surte they came through.

497

Ok im going to use youtbes to upload videos :slight_smile:

Circuit A(1st round)

Me doing a powerclean(no idea why)

And circuit A(3rd round)

Please ignore the awful time between sets, it was the first and last time itll happen.

498

Thursday: Quads/Hams

Warm up

Quads:
A) Squats - Top set 110KG x 5
S
B) SL BS - 0KG x 6 - 8

Hams:
A) RDL - Top set 100KG X 6
S
B) SL RDL - 16KG x 6 - 8(Kettlebell style)

Ive learned A LOT about my squatting watching back the videos of my form and can see where my issues lie.

The bar seems to sit too high on my back and I dont breace my abs enough coming out of the hole which = bar coming forward, me rolling onto my toes and I end up doing more of a good morning than a squat.

I thought I was working hard today but I am going to need to work MUCH harder to fix my squat issues and master this movement i.e. bar in one line up and down.

I dont care if it takes 10 years, I will master the squat.

Oh and knock knock,
Who’s there?
The guy that finished second.
The guy that finished second who?
Exactly.

499

Squats from side(Warning, this is ugly)

Squats from front(Top set)

RDL(Side on)

RDL(Top set of two plates)

500

Definitely need to focus on getting the bar sitting on your traps and delts, when you were squatting with me that time I pointed out that it was rolling on your neck essentially so you need to tighten up, pinch those shoulder blades back and get the bar sitting nicely on the shelf that makes. Fix that and you’ll be flying man!