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maccaz

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  • 1 month later...

no internet at home, just susd proxy at work so I can do my updates here.

still grinding along, weak as shit, starting to get better though!

 

Last night was back:

 

Deadlift

60kg x 20 x 2

100kg x 10 x 2

140kg x 5 x 3

 

Plate load machine row

20kg/side x 10 x 5

 

Plate load machine pulldown

20kg/side x 10

25kg/side x 10 x 3

 

close grip pulldown

half stack x lots x 3 sets

 

db shrugs

20kg x 10 x 3

25kg x 10 x 3

 

 

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Aus!

 

Legs, training before work from now on, cos i always cbf after a shit day at work.

 

15 min run to gym

stretching

squat:
bar x lots
60kg x 10 x 3
80kg x 5 x 5
90kg x 1 lol
back down to 60kg x 8

 

SL DL

35kg (one of those premade gym bbs) x 10 x 5

 

Leg extensions

about 15 sets, pyramid up and down, finished on some 1 leg at a time

 

15 min hobble run home

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arms lastnight :

alt db curls

10kg x 10each side x 5

bb curls

20kg x 10

12.5kg x 20 x 2

bb 21s

12.5kg x 21 x 5 so light but awesome pump

db hammer curls

12.5kg x 10 x 3

overhead db ext

22.5kg x lots

then was running out of time to watch the boxing so did 16sets of rope pressdowns lol, going up and down between 20 and 40kg

arms bloody sore today!

been eating big , semi GOMAD around 2litres a day sometimes up to 3. lots of steak. no alcohol. size is starting to come back

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5x5 day 1 and 2 

wanted to go through the motions of both workouts get a feel for it so did day 1 and 2 one after the other, so next workout will be day 3.

following instructions re starting weights pretty spot on, just as light as possible really.

workout 1:

warmups on each exercise followed by

squat:
40kg x 5 x 5

bench
20kg x 5 x 5

bb row
20kg x 5 x 5

 

workout 2:

squat:
42.5kg x 5 x 5

ohp
20kg x 5 x 5

deadlift
60kg x 5 x 1

 

 

finished with bb 21s 15kg x 21 x 5

this is going to be perfect for me with not a huge amount of time to spend in gym, will do mon, tues, fri, chuck in some assistance stuff, calves and arms on weekends when i get bored

 

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all going good, still really easy at the moment but expect it to get hard in a few weeks.

 

today was:

 

squat 50kg x 5 x 5

bench 45kg x 5 x 5

row 25kg x 5 x 5

 

20minute run

 

at this rate squat will go up 7.5kg/week and when its around 110kg 5x5 i will start struggling big time i reckon

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squatting 3x a week even light is pretty intense, been sleeping like a baby.

today did :

fast run to gym, about 10 mins

squat 52.5kg x 5 x 5

ohp 25kg x 5 x 5

deadlift 70kg x 5 - ended  up doing 10 for fun

 

arms just did a few sets of bb curls at 17.5kg and 20kgs, and a couple sets of bb 21's.

fast run back

 

cant wait to see how 5x5 goes as i get closer to my pb's, see if i can just pass them with not much trouble or what, without stalls in 10 weeks should be doing 127.5kg x 5 x 5, not that realistic cos i know there will be stalls but that will be doing pretty much my all time squat pb for 5x5 which would be mean

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  • 2 months later...

Got bored with 5x5 after like 5 weeks, only think i liked was the squatting frequency helped my form heaps, apart from that boring!

read a bit about gvt and going to give it a crack.

get kind of bored of set programs and always go back to 5 day splits after a month or so putting something together that gives me room to customise a bit.

because my gym is at work and i train before work I will keep it to week days, 

thinking: Choose one main exercise for each body part and do 10x10, followed by 2 extra exercises of 3x10 each

 

Monday
Either bb bench/db bench (decide on the day which one) 10 x 10

+ other chest exercises 2 x 3 x 10

Tuesday
Either Lat pulldown/deadlift/rackpull/bb row 10 x 10

+ other back exercises 2 x 3 x 10

Wednesday
Military Press 10 x 10
+other shoulder exercises, probably side raises and rear flys

Thursday
BB squat 10 x 10
+some kind of hamstring and calf exercises, 3x10 on each

Friday 
BB Curl 10 x 10
either rope press down or cg bench 10 x 10 (my arms can take plenty of volume)

 

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  • 2 weeks later...

currently cutting,

clen @ around 70mcg a day atm, will ramp to 100mcg

work at a footy club now so free gym and free dexa scans, will get a dexa scan soon but guessing 20% bf, 89kg, been off the rails a bit lol.

been lacking motivation last few months since moving country, training been real irregular so reckon new job with gym in the building etc will fix that. quit drinking and smoking (was only social smoker anyway) a while back which is helping

 

going to bulk when i get 13% on dexa

diets been spot on last week or so and will stay that way, keto again cos i know it works for me

50% prot, 47% fat, 3% carbs, 1998cal give or take lol

 

after discussion in some other thread decided on following split, so each body part gets hit more often, following 10x10 rep/set where I can

chest+tris
shoulders+deads
legs
back+bi's
 and repeat, rest days are saturday sunday

walk the dog bout an hour each night for cardio because hes a hypo little asshole

Today:

bb bench
40kg x 10
50kgx 10 x 10

incline db bench
20kg x 10 x 3

overhead tricep db
20kg x 20 x 3

close grip pressups
lots x 5

 

 

 

 

 

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So weak!

Accepted I'm gonna have to wait for muscle memory to come to the rescue cos ATM I'm frail as, keto prob doesn't help.

bw 84.8kg so lost nearly 5kg since Monday, must have been bloated, same scales and clothes.

Deads+shoulders

deadlift

60kg x 10

80kg x 10

110kg x 5

120kg x 3

130 kg x 1 x 3

60kg x 10

 

military press

bar x lots

40kg x 5 x 2 felt heavy lol Iv lost 20kg off 5rm in 6 months 

30kg x 5 x 5

 

Upright row

30kg x 10 x 3

 

Seat db press

12.5kg x 5x 3

 

Disappointing as strength, first time training shoulders in a long time

100% mentally back into it already so will be better soon. 

Least I'm leaning up quick starting to look ok round the middle again 

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yesterday was

84.0kg bw
75mcg clen

legs

squat

bar x lots
60kg x 10
80kg x 5
90kg x 5
100kg x 3
60kg x lots

leg extension

half stack ish (numbers faded out) x 10 x 4
quarter stack one leg x 10 x 2 each side

calf raise
40kg x 10 x 5

left it there, hamstring and glute doms from deads is crippling

 

today and tomorrow rest, just cardio
85mcg clen today

suprised how quickly im leaning up, excited to bulk
 

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Lol rest didn't happen, mate was doing legs so I joined in for a bit, still sore as from legs yesterday oh well 

Front squat - just trying to learn to not take the weight with mywrists

bar x 10 x 2

 

back squat

bar x lots

60kg x 10

80kg x 5

90kg x 5

60kg x 10

 

leg press

160kg x 10 x 10 and legs nearly actually gave way leaving gym lol

 

 

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Pushed rest day back another day cos I got bored

back and biceps

bb row (still getting used to these trying to not use arms to lift it)

30kg x 10 x 10

 

bb shrug

40kg x 10 x 10 

80kg x 8 x 3

 

Machine pull down 

20/ side x 10 x 7

15/side x 10 x 3 

 

bb curl

15kg x 10 x 5

then a few sets on bb preacher curls

few sets of 21s all light as weight

fibish with cable curl 14kg/side x 10 x 4 

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chest tris

100mcg clen

7 days on clen, will do another 3 days then take a couple weeks off

 

incline bb bench
40kg x 10 rest pause
50kg x 10 x 2
40kg x 8 
bar x fail x 3 dunno why, felt good

plate machine bench
20/side x 10 x 3

flat bb bench

40kg x 10 x 2
50kg x 10 x 5

 

machine fly
did a dropset kind of thing, went to fail on half stack then dropped the weight one plate at a time going to fail each set down to 6kg, brutal

 

and did same again with tricep pressdowns, massive dropset 100+ reps

 

finish with overhead db extension
20kg x 10 x 2
20kg x 8
20kg x 3 lol

 

so weak, hopefully get a massage and dexa at work tomorrow

 

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Rest today

Woke up with crazy sore lower back and glutes, felt better by the afternoon but didn't wanna risk it dead lifting today

 

stopped keto, was killing strength too much,

will start logging macros also: 

1615 cal (bit low but feel full so that's ok)

224 prot

31 fat

104 carb 

 

 

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today was supposed tobe shoulders/deads but lower back iffy so did rack pulls instead of deads, and nice and light

 

also trying out lots of volume for shoulders as previously have always just been doing 5x5 top sets etc trying to get my 1rm up lol but now i just want them big.

used smith machine that doesnt have proper counterweight, like bar alone has maybe 10kg

 

smith machine seated press

10/side x 10 x 10:-O, couple of these sets were behind head

5/side x 10 x 3 to burn them off

couldnt lift arms over head at this point lol

 

db side raise 
6kg x 10 x 5

db front raise 
6kg x 10 x 5

bent over db fly
6kg x 10 x 5

machine rear fly 
1/4 stack x fail x 5

 

finish with rackpull nice and light for lower back

90kg x 10 x 10 got pretty gassed by the end

 

looking better every day, probably leaneset iv been, fact that iv still got tits is worrying me, i always thought i may have a touch of pubertal gyno, either that or my tits just hold fat lol but will wait and see, midsection tightening up good and quads heaps vascular

 

also discovered kangaroo sausages at the supermarket, 9$/kg, taste good!

per 100gm:
92 cal
16.8 prot
1.4 fat
2.8 carb
440mg sodium

images?q=tbn:ANd9GcSkF_axKXX1et2k9itn6dA

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get the kangaroo steaks..pretty legit lean meat and cheap from what i remember

sweet will try them

found meats a lot cheaper here.

chicken breast boneless skinless 10.99/kg all the time

standard beef mince 5$/kg, or 40$ for 10kg

weird because the nicer cuts of steak are way overpriced here even compared to nz

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Legs

bb squat 

Was aiming for 10x10 pump got too intense so it was something like  60 kg x 10 x 7 then x5 x5 x 2 lol

 

leg press 

160kg x 10 x 5

 

Leg extension (one leg)

23kg x 10 x 5 each side

both legs half stack x 10 x 3

 

Seated hamstring curl

1/3. Stack ish x 10 x 6

 

Calf raise

40kg x 10 x 5 superset with bw calf raise on ledge x 20 between each set no rests

 

Limp home

 

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  • 3 weeks later...

Dexa was depressing, put me 10% higher than calipers which was high enough already. 

Diet has been perfect because of this,  want to be 14% on dexa in 2 months. Strength going up slightly but nothing exciting. Shoulders deads today will post later

 

edit 

shoulders/deadlift

went for 10x10 swithcing between db, bb and bb btn presses all seated, light as but good pump

db:

15kg x 10 x 3

bb

40kg x 10 x 4

bb btn

40kg x 10 x 3

 

started failing o nthe last couple

 

side raises

10kg x 10 x 5

 

upright row

30kg x 10 x 3 meh didnt feel it today

 

deadlift

60kg x 20
60kg x 10
90kg x 10 x 3 forgot chalk
60kg x fail like 20 or something kept forgetting to breathe

 

ran to and from gym also
been walking between 6 and 10 km ed walking dog at night

currently 27% 88kg (dexa) and am looking a lot leaner than i was am onth ago so cant imagine how fat i was lol

 

 

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