[quote]Oregand wrote:
Did you get your neck checked out in the end man?
How are things on your end, I see your doing fasted trainig. Hows thats treating you?
You mentiond IF to me a while back there, any good articles on it as I might look into it for fat loss.
Btw have you seen the Hallowed meme thread? I made a pretty big mess of my keyboard lol[/quote]
Nah I haven’t got my neck checked out man, I really need to. Its not one of those glaring at me all the time pains, just a bit of tightness that I can feel most of the time that feels like it could go away. I will go to a physio when I get a chance, just need to get some money and time together first. I give it a good going over with a tennis ball and foam roller every now and then and that helps a bit.
Fasted training is awesome. When my schedule at the moment allows it I love doing it. Weirdly it gives me such a rush doing it as I always feel super energetic, and the 1,600 kcal pwo meals help things too. There is something very satisfying about having a couple of bagels with peanut butter, 2 or 3 steaks and then washing it down with a protein shake.
[quote]phlegms wrote:
[quote]Oregand wrote:
Did you get your neck checked out in the end man?
How are things on your end, I see your doing fasted trainig. Hows thats treating you?
You mentiond IF to me a while back there, any good articles on it as I might look into it for fat loss.
Btw have you seen the Hallowed meme thread? I made a pretty big mess of my keyboard lol[/quote]
Nah I haven’t got my neck checked out man, I really need to. Its not one of those glaring at me all the time pains, just a bit of tightness that I can feel most of the time that feels like it could go away. I will go to a physio when I get a chance, just need to get some money and time together first. I give it a good going over with a tennis ball and foam roller every now and then and that helps a bit.
Fasted training is awesome. When my schedule at the moment allows it I love doing it. Weirdly it gives me such a rush doing it as I always feel super energetic, and the 1,600 kcal pwo meals help things too. There is something very satisfying about having a couple of bagels with peanut butter, 2 or 3 steaks and then washing it down with a protein shake.
[/quote]
Man the fasted thing sounds good, ill look into it while keeping the AD macros the same.
As for your neck, I would recommend the guy I went too as he has experiance with weight lifters. Micheal is his name and his practice is in Raheny village.
He works Tuesdays and Thursdays, will take about an hour to do and its 50 euro. Im telling you man he will fix you in the blink of an eye.
[quote]Oregand wrote:
[quote]phlegms wrote:
[quote]Oregand wrote:
Did you get your neck checked out in the end man?
How are things on your end, I see your doing fasted trainig. Hows thats treating you?
You mentiond IF to me a while back there, any good articles on it as I might look into it for fat loss.
Btw have you seen the Hallowed meme thread? I made a pretty big mess of my keyboard lol[/quote]
Nah I haven’t got my neck checked out man, I really need to. Its not one of those glaring at me all the time pains, just a bit of tightness that I can feel most of the time that feels like it could go away. I will go to a physio when I get a chance, just need to get some money and time together first. I give it a good going over with a tennis ball and foam roller every now and then and that helps a bit.
Fasted training is awesome. When my schedule at the moment allows it I love doing it. Weirdly it gives me such a rush doing it as I always feel super energetic, and the 1,600 kcal pwo meals help things too. There is something very satisfying about having a couple of bagels with peanut butter, 2 or 3 steaks and then washing it down with a protein shake.
[/quote]
Man the fasted thing sounds good, ill look into it while keeping the AD macros the same.
As for your neck, I would recommend the guy I went too as he has experiance with weight lifters. Micheal is his name and his practice is in Raheny village.
He works Tuesdays and Thursdays, will take about an hour to do and its 50 euro. Im telling you man he will fix you in the blink of an eye.
[/quote]
Sweet dude I’ll look into it, getting paid soon so I’ll def drop into him then.
5/3/1- Cycle 4- Week 1- Bench Day:
A. Bench Press:
30kgx10
40kgx5
50kgx3
52.5kgx5
60kgx5
67.5kgx7 (PR)
70kgx4(PR)
B. Incline DB Benchpress:
25kg(x2)x8r
25kg(x2)x8r
27.5kg(x2)x6r (PR)
27.5kg(x2)x6r
30kgx(x2)4r (PR)
C. Dips:
8r+15kg
6r+17.5kg
4r+20kg
4r+20kg
2r+22.5kg (PR)
D. Close Grip Bench Press:
50kgx7r(PR)
50KGX7r
55kgx4r
55kgx6r (Belt/PR)
60kgx3r (Belt/PR)
E. Cable Tricep Pushdowns (Rope):
3 drop sets, each drop set had 4 sets of 10
Notes:
Great fasted workout today! Bench was feeling good. It’s nice in my new gym being able to bench in a squat rack so I can just dump the bar onto the rails when I can’t make the rep, allows me to really push myself. Incline bench was feeling good, the 25kg DBs felt so light. Dips were a little lower, but the reason for this was because my new gyms dip station is shit, the grips are way too wide so it make it more difficult than it has to be. I prefer my dips to have my arms much closer to my body. As such my reps are going to take a slight dive on this for a few weeks. CGBP also felt good, really beginning to like this movement. Fasting is great, worked an 8 hour shift having done fasted training at 9am and I still felt fresh all day. Weird how eating like this is giving me tonnes of energy!
Good work man, look at all those PRs!! Yeah I feel you on the dips…i like my arms closer too, feels too stressful on my shoulders with my arms wide.
[quote]pbclax1 wrote:
Good work man, look at all those PRs!! Yeah I feel you on the dips…i like my arms closer too, feels too stressful on my shoulders with my arms wide.[/quote]
Yeah, the pressure it puts on your shoulders feels really…unnatural or something. It messes with the range of the movement too.
[quote]phlegms wrote:
[quote]pbclax1 wrote:
Good work man, look at all those PRs!! Yeah I feel you on the dips…i like my arms closer too, feels too stressful on my shoulders with my arms wide.[/quote]
Yeah, the pressure it puts on your shoulders feels really…unnatural or something. It messes with the range of the movement too. [/quote]
I completely agree. And the ones at my gym aren’t straight…theyre like this \ / so its really weird and i dont like it. I keep meaning to try the ones at the dip/pull up station thing.
5/3/1- Cycle 4- Week 1: Squat Day:
A.Squats:
50kgx10
60kgx5
70kgx3
75kgx5
85kgx5
95kgx2 (failed on 3rd rep)
90kgx2
92.5kgx2
B. Front Squats:
40kgx10r
55kgx6r
65kgx5r
70kgx5r
75kgx3r (PR I guess…)
C. Goblet Squats:
37.5kgx15r
40kgx12r
45kgx8r
45kgx10r (PR)
47.5kgx8 (PR)
D. Calf Raises(Smith):
100kgx10r
100kgx10r
100kgx8r
70kgx12r
E. Leg Press:
2ppsx15r
3ppsx10
4ppsx5
3ppsx10/DS/2ppsx15
Notes:
Had a shit session today. Didn’t train fasted as I needed the sleep this morning, so had a bagel and 2 scoops of whey 40 minutes before going in. Got in to do my squats and shit just was not happening for me. Did the warm up sets fine, the 85kgx5 was a bit of a grinder, but nothing major. Put 95kg on the bar for a set of 5 and fuck me I couldn’t get past 2 reps. I did 8 reps with this weight last week, what the fuck!? Tried for a 3rd rep but had to dump it. Dropped weight a bit but the reps just weren’t happening. Not sure if I was going too deep or what, but I couldn’t get the weight up. Maybe I need to stop going so deep, because I go really ass to the grass deep. Maybe I need to just break parallel, pause it and drive up instead of going right into the pocket and not being able to drive the weight up. Not sure. Having said this, someone actually complimented me on my form today when he saw me having to dump the weight, he basically told me that I might of had to dump the weight, but at least my form was from what he could see as being “very impressive if not verging on perfect”. Anyway, just need to rest, eat big and go at it hard next week.
Rest of the workout was good, tried front squatting for the first time. Love this movement and will be using it a lot. Used the technique where you use your straps to keep the weight on your chest and grab onto the straps that are tied onto the bar. Tried conventional and cross armed grip but neither felt comfortable. The grip I used worked for me.
Also should mention that I treated myself to a sweet cheat meal today PWO to make up for a shitty squat session. Went into a pizzeria and ordered two large pizzas. The waitress looked at me confused and asked if someone was going to be joining me as I was apparently ordering for two people? She looked even more confused when I explained they were both for me. Also managed to fit in a piece of cheesecake after the pizzas as well just to further horrify the staff!
[quote]phlegms wrote:
Also should mention that I treated myself to a sweet cheat meal today PWO to make up for a shitty squat session. Went into a pizzeria and ordered to large pizzas. The waitress looked at me confused and asked if someone was going to be joining me as I was apparently ordering for two people? She looked even more confused when I explained they were both for me. Also managed to fit in a piece of cheesecake after the pizzas as well just to further horrify the staff! [/quote]
Nice one man, today was my carb up day and I broke 7600 Kcals from oatmeal, rice and Potato’s. I feel like I’m going to die lol.
“Welcome to Rodestown, the only way too go through life. Fat and bloated!”.
I always forget were so similar and that I always had you to lean on man. It feels great having a buddy you can really relate too though.
My appetite is unreal today, no matter what I eat I can’t get rid of the hunger. Didn’t do IF this today, had to wake up at 5am to go to work this morning so I was in severe need of some oatmeal and whey. This was just a momentary lapse though and I’ll be back on the IF wagon tomorrow.
Quick update, have decided to change my set progression on my main lifts for a few weeks. Although I really love 5/3/1, I don’t think I am strong enough to bother following it. I really need to bring my 4 main lifts a bit before I should try 5/3/1. My reasoning for this is that 5/3/1 is a programme for making already strong dudes strong. I am not strong, I am a beginner. I should therefore not worry about incremental changes for a while until I get my lifts to a respectable level. So I’m going to bastardise a SL 5X5 style rep scheme for my main lifts and keep the assistance stuff I have settled on the same for the time being. I really haven’t been maximizing how much progress I can be making on a week to week basis on my main lifts as a beginner. So yeah, hopefully this can bust me through the slow progress I’ve been making. Once I get my lifts up to the following [MP: 75kg, Squat:150kg, Deadlift:185kg, Bench: 100kg] (hopefully by September-ish) I will pick up 5/3/1 again and continue from there. Trying not to look Like I’m having typical newb training ADD right now, but I need to get realistic and not slow down my progress through ineffective lifting.
A. Military Press:
20kgx10
30kgx5
5x5 @ 50kg
B. DB Press:
20kg(x2)x10
22.5kg(x2)x8
25kg(x2)x4(PR)
25kg(x2)x3
C. Power Shrugs:
110kgx12(PR)
130kgx12(PR)
140kgx10(PR)
150kgx7(PR)
D. Front/Side Lateral Raises:
14rx10kg(x2)
16rx10kg(x2)
16rx10kg(x2)
10rx12kg(x2)/DS/14rx6kg(x2)
10rx12kg(x2)/DS/14rx6kg(x2)
E.Ez Curls:
28kgx10r
33kgx8r
33kgx8r
38kgx4r
38kgx4r
F. Cross Body curls -SS- Hammer Curls:
4 sets for the pump @ 12kg
Notes:
Good workout, felt strong/fresh and got a good arm pump.
Nice db pressin and shruggin man!
[quote]pbclax1 wrote:
Nice db pressin and shruggin man![/quote]
Thanks! Loving the power shrugs at the minute, they give me ridiculous doms in my traps.
A. Deadlift:
60kgx5
75kgx3
125kgx5
125kgx5
125kgx5
130kgx5 (Hitched the last rep a little…)
B. Stiff Legged DLs:
80kgx10
80kgx10
90kgx8(PR)
100kgx6(PR)
100kgx5
C. Db Rows:
37.5kgx10
37.5kgx12
40kgx9(PR)
42.5kgx6(PR)
D. Pull Ups:
5r + 15kg
5r + 17.5kg
4r + 20kg
4r + 20kg (+1 Pr)
3r + 22.5kg (PR)
Notes:
Good session today, trained fasted and was feeling pretty fresh. Everything I did today was done using straps as some callouses started to rip off halfway through the deadlifts so grabbing onto the bar without anything to act as a barrier/cushion for my palms was agony. Working a 9 hour shift after a deadlift workout is no fun, was drained the entire day.
In unrelated news, I got my exam results from my second year of University today and placed in the top 5 for my year. Would of liked a better mark over all, but I’m happy with what I got as the exams were pretty tough this year!
Congrats on the exams man!
Always knew you were a smart mo-fo, and it was great catching up the other day.
Text me when your free and well hang out, im thinking BBQ + Poker at mine?
[quote]Oregand wrote:
Congrats on the exams man!
Always knew you were a smart mo-fo, and it was great catching up the other day.
Text me when your free and well hang out, im thinking BBQ + Poker at mine?[/quote]
Will do buddy, haven’t got my work schedule yet, but when I do I’ll be sure to let you know if I can squeeze in some time for some chillaxing.
3 sets of push ups to warm up(15 Normal Grip/15 Wide/10 tricep-Superset)
A. Bench Press:
20kgx10
30kgx5
67.5kgx5
67.5kgx5
67.5kgx5
67.5kgx5
70kgx3
75kgx1.5(Last rep was so close, couldn’t get the full lockout)
B. Close Grip Bench:
10rx50kg
11rx50kg(Pr)
6rx55kg
7rx55kg(Pr)
5rx60kg(Pr)
3rx62.5kg(Pr)
C. Incline DB Bench press:
22.5kgx5
22.5kgx8
25kgx5
25kgx5
D. Dips:
10reps @ Bodyweight
7reps +10kg
5reps +15kg
5reps +17.5kg
4reps +20kg
4reps +22.5kg(Pr)
3reps +25kg(Pr)
10reps @ Bodyweight
Notes:
Average workout today. Did it after both an 18hour fast (Didn’t get to eat during work…) and a full days shift so energy was pretty low going into it. I took a while to get going but once I did things went ok. Flat and close grip benching felt good, but as I did the Close grip directly before the incline Benching my triceps were pretty fatigued, hence why my number for that were so piss poor. Its a shame, but I knew that would happen going into the session. Skipped my usual tricep isolation stuff in favour of extra volume on the dips, the dips went well and I feel like my progression on them is pretty solid. Might switch out DB incline benching for Barbell incline benching next week to mix things up.