Fucking hell mate thats a lot of calories. I know you need it with training and building, I wanna see a break down of your food!
You’ll adapt, but you need to learn to listen to your body if you’re doing hard work day in day out. Good work on pounding those calories.
Yeah I listened today mate. It was supposed to be back, but as usual im completely fucked lol.
Alot of those calories come from chicken thighs, hell of a lot of calories in a couple of packets.
Funny thing is, im actually losing weight still… so ive gotta bump the fucking calories up! nightmare…
Are you still playing rugby? Training is looking solid man, keep it up.
@ Ben
Just seen the breakdown comment. Im gonna do todays in a sec and keep adding to it. Got up at 12 today, unbelievably tired.
@ Greg
I dont mate. It used to be weight training to aid my rugby… now its weight training cos Im addicted.
Got a max shoulder workout later… my shoulders are hurting from work, see how it goes.
15/1/11
MEAL 1 - 6 large eggs, 3 tbls olive oil, 6 weetabix, 3/4 pint of semi skimmed milk, 3 tspoons of sugar.
MEAL 2 - 50g whey, 1 pint of ss milk, 3 tbls olive oil
MEAL 3 - 660g chicken (450g after cooking and stripped from bone) 100g wild rice banana 4 tbls of olive oil
MEAL 4 - 50g whey, 3 tunnocks 2 satsumas - (during workout)
MEAL 5 - curry - 180g chicken breast, 245g rice (both weighed after cooking) 1 egg, curry sauce, olive oil. Poppadoms
FAT 279g
CARBS 404g
PROTEIN 333g
Now this isnt my usual diet. I woke up at half twelve today, so missed chances for calories.
MILITARY PRESS
20KG x 10
20 x 10
30 x 8
40 x 6
50 x 3
60 x 3
70 x 1
75 x 0 (video) —> drop sets
60 x 6
40 x 10
BENCH PRESS
20KG x 10
40 x 5
40 x 5
60 x 3
80 x 2
90 x 1
100 x 1
107.5 x 0
80 x 4
60 x 8
its nice not hitting both prs… shouldnt have done both. Ive learnt that lesson.
INCLINE DB BP
21KG dbs x 12
21 x 11
21 x 10
STANDING SINGLE SHOULDER PRESS
21KG x 12 rh 11 lh
21 x 14 rh 10 lh
SHRUGS
60KG x 14
80 x 14
100 x 10
60 x 16
My lower back really didnt like these. Nearly dropped the weight on the last set, my back kinda seized up.
LATERAL RAISES
11KG x 6
11 x 5
11 x 5
Session felt like it went on forever. Im gonna get a new pr on bench next week.
16/01/11
BACK SQUAT
20KG x 12
20 x 12
40 x 8
60 x 8
80 x 8
100 x 5
110 x 4
120 x 2 (PR)
120 x 2
120 x 1 -----> drop sets
100 x 5
80 x 4
60 x 6
My lower back came into play in the last 3 sets…
Quick session today. Woke up late again, so needed time to eat more + felt really sick during. Lost some flexibility going atg, but i loosened up.
Reps were slow and held slightly in the hole. No bouncing. Felt good.
17/1/11
That sick feeling i had during yesterdays workout, stuck with me all night, during work and up until now. God knows what it is, but Im finding it hard to eat. Saying that, Ive had 5500 calories today.
Wasnt gonna do a workout, but got a second wind and just decided on a short one. turned out ok.
BENT OVER ROW
18KG x 12
18 x 12
38 x 12
38 x 12
60 x 12
60 x 12
60 x 12
60 x 12
Cos of work, I decided on straight sets…
KROC ROWS supersetted with BARBELL CURLS
41KG x 6 20KG x 10
41 x 8 30 x 5
41 x 9 30 x 6
These were tough, but the rows got progressively easier.
BARBELL CURLS
30KG x 7
HAMMER CURLS (1 sec hold on negative)
17KG x 4
17 x 6
17 x 6
These were supposed to be 12KG but my adding up is terrible.
Finished up with a set of barbell curls
22KG x 17
It was an ok workout, had to keep pausing every now and then cos i thought i was gonna be sick. Rest was 60 seconds between sets and exercises.
18/1/10
MILITARY PRESS
20KG x 10
20 x 10
30 x 8
40 x 8
50 x 8
60 x 7 (PR)
60 x 7
65 x 3 ----> drop sets
50 x 7
40 x 12
BENCH PRESS
20KG x 10
20 x 10
40 x 5
40 x 5
60 x 5
70 x 5
80 x 5
90 x 4
90 x 3
90 x 3
90 x 3 -----> drop sets
70 x 5
50 x 14
WEIGHTED PRESS UPS
20KG x 8
20 x 6.5
20 x 7
20 x 6
BEHIND THE NECK PRESS
20KG x 10
30 x 9
40 x 5
40 x 6
30 x 7
20 x 12
LATERAL RAISES (with plates not dbs)
5KG x 14
5 x 11
5 x 11
Workout was good. trained with my dad, was a bit awkward as we had to keep swapping the bar from bench to the squat rack, but it was alright. Took longer than usual though…
FOOD
PROTEIN 343g
There was a lot I didnt write down, cos I couldnt. So around the 4500 calories mark. No point writing down the carbs and fat as it isnt accurate
20/1/11
Had yesterday off. Had a shit day of eating. Thought I had the shits in the morning, so was avoiding food until i got home.
FRONT SQUATS
20KG x 10
20 x 10
40 x 8
40 x 8
60 x 8
70 x 8
80 x 5
90 x 4 (PB)
100 x 2 (PB) ----- > drop sets
80 x 5
60 x 3 (stopped this short cos i felt a twinge in my old chap…)
BACK SQUATS
60KG x 5 x 5 speed reps
ONE ARMED DB LUNGE
16KG x 16 LL 8 RL
16 x 8 LL 10 RL
16 x 8 LL 5 RL
PLANK (give or take a second, had to count in my head)
20KG x 36 secs
20 x 37
20 x 27
Db lunges were strange, my right leg was burning after the first set. Quite worrying how the reps differ from leg to leg.
FOOD
FAT 200g
CARBS 440g
PROTEIN 400g
I make these flapjjacks now, which really help with calories. Lovely tasting as well
What kind of progress have you made in terms of weight/bodyfat in the last few months?
Just what I thought to be an interesting question 
21/1/11
BENCH PRESS
20KG x 10
20 x 10
40 x 5
40 x 5
60 x 5
70 x 3
80 x 2
90 x 1
95 x 1
100 x 1
106.5 x 1 (PB) —> drop sets
80 x 7
60 x 8
wide grip
60 x 10
60 x 8
60 x 7
60 x 6
MILITARY PRESS
20KG x 10
20 x 10
40 x 12
50 x 8
60 x 4
50 x 7
40 x 10
INCLINE DB BP
21KG x 10
21 x 10
21 x 8
BARBELL CURL
20KG x 12
30 x 10
40 x 6
50 x 1
BEHIND THE NECK PRESS
30KG x 10
40 x 8
50 x 4 (PB) — > drop sets
40 x 3.5
30 x 7
HAMMER CURLS (1 sec eccentric hold)
11KG x 10
11 x 11
11 x 9
LATERAL RAISES
11KG x 6
11 x 5
11 x 5
Decided to chuck biceps in there, as I cant really do a back day anymore. My lower back and grip takes a real pounding at work. Couldnt write this yesterday as i had to go out straight after the workout to the pub.
FOOD
FAT 161g
CARBS 345g
PROTEIN 282g
A few beers and large chicker shish, with large chips.
I dunno mate. The scales im using say 14 stone (197 lbs) But i dunno if thats accurate cos I feel a lot leaner. Its probs the leanest ive ever been, which is worring…
Clearly doing something right then! Keep up the good work
Id imagine its just the scales arent accurate! Im trying to drop fat, and increase carbs… which is harddd. struggling to get to 6000
22/1/11
No workout today, had work and back workout is out of the question. Im down to chest shoulders and legs days now…
FOOD
FAT 230g
CARBS 516g
PROTEIN 390g
23/1/11
SQUATS
20KG x 10
20 x 10
40 x 5
40 x 5
60 x 5
80 x 4
100 x 2
110 x 1
120 x 1
130 x 1
140 x 1 (PB)
140 was good. I really concentrated on not bouncing, so held for a split second. It shot up to mid way, slight pause then up again. pleased.
FRONT SQUATS
60KG x 5
70 x 3
80 x 3
90 x 3 (PB)
100 x 3 (PB) think I couldve got 4 but had no spotter ---->drop sets
80 x 4
60 x 9
RDLs
20KG x 8
40 x 8
60 x 8
80 x 6
stopped there cos one of my hamstrings was taking over the work and i was really feeling it.
Attempted rack pull holds. But my back wasnt having any of it.
Going to add the back day back in, but just do a lot reps. Doing something has gotta be better than avoiding it.
Good session overall. Was gonna record the PB, but had headphones in my phone whilst warming up so didnt wanna change the set up. Need to buy more weights as well. As Ive only got 150KG (170 if you include a single 20kg plate, which is useless on its own)
FOOD
FAT 244g
CARBS 360g
PROTEIN 278g
Roast dinner and apple crumble with ice cream desert
24/1/11
BENCH PRESS (wide grip)
20KG x 10
20 x 10
40 x 10
50 x 10
60 x 10
70 x 10 - on the tenth rep, my old pec injury nearly tore. real painful. My dad came up to be a spotter.
(normal grip)
80 x 6
90 x 4
100 x 1
100 x 1
100 x 1
Wanted 100 for 2, but didnt get it.
INCLINE DB BP
26KG x 9
26 x 9
26 x 8
MILITARY PRESS
20KG x 10
30 x 10
40 x 10
50 x 7
60 x 4
BTN PRESS
40KG x 6
40 x 6
40 x 6
Didnt aim for 6 and stop… just on every set, i couldnt get past the 6 mark.
OH TRICEP EXTENTION (i think…)
22.5KG x 10
22.5 x 8
22.5 x 7
FOOD
FAT 221g
CARBS 530G
PROTEIN 278g
25/1/11
BB ROW
20KG x 12
20 x 12
40 x 10
40 x 10
60 x 10
60 x 10
70 x 10
80 x 10
90 x 8
90 x 10
90 x 8
90 x 8
KROC ROWS
41KG x 15 (PB)
51 x 7
61 x 3
The bb rows and krocs felt good. no lower back pain or grip issues… which is surprising, cos it was a fucking hard day at work today.
BB CURL
20KG x 12
30 x 8
40 x 6
50 x 3 (PB)
55 x 1 (PB)
HAMMER CURL (1 sec negative hold)
12KG x 10
12 x 9
12 x 7
FAT 200g
CARBS 510g
PROTEIN 380g
Been losing weight recently due to work. Getting leaner… but my training weight is going up… suppose thats good. Its hard to up the calories and cutting down on fat.
