FellowshipOfTheRon Posted September 11, 2013 Report Share Posted September 11, 2013 2nd August 2016 - too lazy to update all the bookmarks and stuff since broken links. Yo GymRatNation! Thought my log is becoming a bit like a book so I'll put some bookmarks/chapters with links and stuff so it's easier to follow/for me to go back and reflect on progress - try keep making those gains learning about what works best for me along my lifting journey. Bookmarks/Milestones/General Timeline (from latest to oldest) 2016 CH10 : Do I even lift? Starting pics (after several months off lifting) : 13 March 2016 - 58.5kg Archive - 2015 Most these links are broken since the forum migration, cant be bothered going back and fixing it Progress Pics 27 Oct 2015 - 60.00kg CH9 : Love/Hate relationship with my hips Injury Break : 02 May 15 - 07 Sept 15 Chapter 8 : Time to get heavy! Weigh-in : 67.98kg 6th Jan 2015 2014 Chapter 7 : It's not wise to upset a Wookie Progress Pics 17 October 2014 - 64.95kg Chapter 6 : FoTR the Dunkmaster Weigh-in : 64.9kg 8th Sept 2014 Milestone : Legs are even in size again (PICS) 9 Months Progress since starting this log..(PICS) 58kg to 64.1kg Chapter 5 : Back on track with Upper/Lower Short break; recovered from Ankle injury - 5th May - 26th May 2014 Milestone : Workout Day 100 - 23 April 2014 Progress pics - 4th April 2014 Chapter 4 : Park the Wheels, Pump the Guns! 6 weeks Upper Body - 17th March 2014 3 Weeks Smolov Jr completed, +10kg to 1RM! - 12th March 2014 Progress pics - 18th Feb 2014 Chapter 3 : Smolov Jr for Bench - Who needs Squats anyway??? - 17th Feb 2014 Weigh-in : 63.9kg 16th Feb 2014 Ankle Injury, pausing SL5x5 for a bit while I get myself together again - 9th Feb 2014 2013 Home made olympic rings for my home made pullup station - here's a how-to 22-Dec-13 Weigh-in : 61.9kg 11th Dec 2013 Chapter 2 : Ready to squat again - SL5x5 here we come! Deload/muck around period 27th Nov to 11 Dec 2013 Reflection of last 3 months training 3-on 1-off Program 11 Sept - 01 Dec 2013 End of GymNation Summer Challenge, 'After' submission (photos) Workout program '3-on 1-off' started 16 Sept 2013 Starting weight : 58kg 11th Sept 2013 Milestone : Joined gym, Workout Day 1 - 11 Sept 2013 GymNation Summer Challenge entry, 'Before' submission (photos) Stats : As of starting this log : 58kg, 5'3 (11 Sept 2013) Goal : Looking to put on some muscle, stay lean/get leaner, get faster, get stronger, more athletic.. yeah everything. 'Before' Pics : see attachments below Quote Link to comment Share on other sites More sharing options...
rapz Posted September 11, 2013 Report Share Posted September 11, 2013 nice bro! good luck with this, plenty of time under your belt. will be following this one. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 11, 2013 Author Report Share Posted September 11, 2013 ^ cheers rapz. //Log Update 9th Sept 2014Back to all kinds of training now! Read more about it : Chapter 6 : FoTR the DunkmasterCurrent goals :Be able to atleast touch the standard height (10ft) rim by end of this year. That means a 39" leap, current leap being 18" so need to gain 21" of air!To get from 65kg to 70kg while staying reasonably lean by Dec 31st 2014 //Log Update 17th Feb 2014I love 5x5 and I'll be back to it soon enough, just gotta take a break from it for now to nurse an injury. Going with Smolov Jr. Bench for now and I promise I'll be back in action better than before soon enough! // Log update 10th Dec 2013The Summer Challenge gave me lots of motivation to get in to consistent lifting again and I noticed this log gave me some of that too. Once the challenge was over though, I found I lost some of my 'fighting spirit' so giving myself a new challenge to progress with - get stronger, properly strong not just average strong. Now moving on to SL5x5 gonna give it a proper/honest go this time unlike last time I attempted it. I expect to make heaps better gains this time around purely becase I'm heaps more consistent in my training now and will be logging everything, following the program to a T to keep myself from getting stuck on crappy little weights for too long ... tired of lifting light weights and calling them heavy I wanna lift heavy weights and call 'em light like my buddy Ronnie Coleman so lets get to work! As for progress in that Summer Challenge; nope I did not place at all lol but was never really about comparing myself to others, more about bettering myself and I feel great having acheived that goal & ready for my next one now. // Original Log start post below from 11th Sept 2013Sup GymRatNation!Background : Had been juggling around the typical beginner strength/BB splits for the past year and a half and lots of experimentations with nutrition but since the past 6 months I've been doing mostly cardio and calisthenics particularly since June (prepping for Army basic) and opearting on a fairly standard diet not counting calories any more but at a point where I maintain the same weight.Had a lower body injury which put me out of basic and undergoing rehab with physio now - for a while I'll have to avoid training the lower body. Been feeling pretty crap and looking for motivation to get back in to things, thankfully have found that with the GymNation Summer Challenge. This year I think I'll try my luck in the Aesthetics: Most Improved category. Probably don't have any chance of winning but anyway it goes it'll be a challenge for me and making this log to keep me motivated and focused on the goal.Stats : As of this moment I'm 58kg, 5'7.Goal : Looking to put on some muscle, stay lean/get leaner, get faster, get stronger.. yeah everything. As mentioned earlier, am participating in the Summer Challenge (Aesthetics : Most Improved) and will be using that to keep me motivated. Time frame is between now (11th Sept) until 1st December so that's about 11 weeks.Supplements stack :Protein powder used to top up protein macros for the day - usually the cheapest per serving powder I can find though I rotate brands like every month to try something newBlackmores Alive! Mens MultiVitaminHome made preworkout : Gatorade powder (Lemon-Lime) 1 scoop, Beta Alinine Powder 3 grams, Creatine Monohydrate 5 grams in a shaker with 400mL water + 1x200mg caffiene capsule. All tastes pretty good and really cheap. BA 60 serves, Creatine 100 serves and 200x200mg caffiene caps delivered total just $50NZD from USA. Gatorade powder would be most expensive part but on special a months supply is $12 from local supermarket.Training : Joined up at Wolfs Gym Henderson last night and gonna go in for my first session today. Still don't really know what kind of workout regiment I can do given mostly limited to upper body with some cardio stuff for rehab side. Should be all good in 4-6 weeks though then I'll slip back in to a typical split. I'm still going to experiment with the easy stuff like leg extensions, ham curls where possible without agitating anything for strengthening them up and pretty sure calves work won't be a problem but don't want to stray too far out from the Physios advice as don't want to face re-injury so soon.Anyone got any ideas on what kind of program someone with these kind of limitations would follow? And any suggestions on a good strategy given the goal and time frame? Was thinking maybe first 7 weeks moderate bulk up, start tapering down the carbs next 3 weeks then in the final week maybe re-carb for that stretched thin skin look?[EDIT!] Decided on workout routine - 3 ON 1 OFF routine posted below or link :http://www.gymnation.co.nz/workout-central/workout-journals/fotrs-light-weight-literally-log#comment-2709505'Before' Pics.. not sure if they are good 'aesthetics' poses to use don't really know about this category but anyway hoping the after be much less embarassingly light weight*help*. Day 1 : Chest/Biceps! 11th Sept 2013Went in to Wolfs today, didn't really know where everything is and didn't have much of a plan besides chest and biceps. First time working out after so long it felt really good but strange how the DOMs began already before the session was over.I'll admit not really worth logging this one because it was all so random I was like a kid in a candy shop spent a bit of time on all the chest/biceps machines lol.Over all I was in there for about 1hr45mins including 15mins of crappy low speed cardio work for rehab, 10mins quick ab work and 5mins stretching so not too bad on time. Not sure what to do tomorrow. Probably will have to take a rest day tomorrow and figure out a proper workout schedule as can't really follow up this one with back or delts and can't make up an entire session with just calves lol. Will start taking a notebook and writing things down properly once sorted a plan out so its not all random and stupid. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 11, 2013 Report Share Posted September 11, 2013 What exactly did u do to your lower body? Looking forward to watching your progress Quote Link to comment Share on other sites More sharing options...
Realtalk Posted September 11, 2013 Report Share Posted September 11, 2013 What's your injury? Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 11, 2013 Author Report Share Posted September 11, 2013 What exactly did u do to your lower body? Looking forward to watching your progressAll sorts, physio says they are all linked somehow though due to a joint problem. joints swelled up haven't had this problem in ages (10+ yrs at which point it was kept in control with anti inflam tabs) then suddenly it came back.Ended up with following problems (don't remember all the technical stuff physio said): Swelling around knee, some ligament in knee injured, was getting mean cramps just in the left hamstring then when running one day it popped hard and became real shit to walk on with full pressure. Left leg in particular ended up shrinking a whole bunch which is my main concern but should catch up quick when doing weights again (or so I hope). Most of this stuff has been getting better and will improve with easing back in to things now under professional supervision just was getting worse while i was in boot because you don't get the time to give it a rest. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 13, 2013 Author Report Share Posted September 13, 2013 Far out had crazy doms yesterday and today especially in arms.. been walking around like a T-rex not being able to fully extend them. Had to really slowly stretch them right out before starting my session today but damn really lets you see how much biceps are involved in back workouts when you try to do the back with dead bis. I guess I maybe went too hard for first time back after months on my chest/biceps session so toned it down a bit for todays back/delts.Also noticed I'm heaps vascular now and during some exercises my biceps veins were getting ridiculously huge and the muscle was looking like it had a pump (felt flat though) however the looks went away within like 20 seconds after I finished my reps what a shame...wish I could keep that look for longer *boredom*Day 2 : Back/Shoulders 13th Sept 2013 - 59.8kgWarmed up a bit and tried to stretch out my lats (since didn't use them in ages) and the arms which were locked in almost 90 degrees position from chest day by doing some wide grip pullups then moved on to the workout keeping the weights light so I can work in to it steadily rather than try go all out like I did with Day 1. Didn't bother writing the weights down since they were so lame.Wide grip pullups 5x5 with some static holdsBB Rows1x20 bar3x10 with weights3x3 with more weightsSeated low row (v grip) 3x10Wide grip lat pulldown 3x10Straight bar lat pulldown 3x10Seated hammer strength shoulder press 3x15 light then 3x8 heavierSeated lateral raise machine 1x5*DB side raises tried to go higher rep range here with lighter weights as forearms were just dead.. 3x8 with medium weight then 3x15~20 with light weights holding contraction at top and real slow negativesHammer machine Rear delt flyes 3x8~12 1 arm at a time. Can't seem to do it with the same ROM using both hands at once get wierd pains so I just do it 1 arm at a time, bonus good core work as that has to remain super tight otherwise its a cheat rep.Shrugs machine thing 3x10~12 then 1x24 with less weights.. I found I didn't lose strength at all in the traps I guess thanks to all that pack marchingSeated Ab crunch machine giant set going from super light weight to moderately light 5x10Quick Ab circuit with no rest 2min plank, 1min side plank, 1 min other side plank then repeat again without restStretch everything up real good (though forgot to do shoulder dislocations!) then jump in my car blast some gangsta music and drive home in trafficFound I couldn't quite get in to the right position with the bb rows because was putting too much stress on my hamstrings so might have to look around for an alternative for next time. Right at the end of my workout I noticed they have a nice chest supported hammer strength row machine there so I'll give that a go next time.Tried to use the seated lateral raise machine but was getting impatient trying to figure it out so just went to good old dumbbells for it. Gonna try look up how to use this thing online and give it a go next time as it looks like a really nice way to isolate that area of the delts and could be handy given my forearms were giving in before the delts were.I find I'm more tempted to use the machines here at Wolfs as they feel so nice! Very smooth (those belts move so much better than the rusty cables at West Wave) movements and so easy on the joints which have all been getting a bit of snap city action lately. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 13, 2013 Author Report Share Posted September 13, 2013 3 On 1 Off Workout Routine:Also decided on a workout program though the legs component of it will be almost like a rest day until I can get right back in to it (soon I think *dirol*) since it won't stress the CNS much at all with just super light weights.Gonna try doing a 3 ON 1 OFF split for the next 3 months and see how that goes, if I find I'm not keeping up with the recovery side of things then I'll make adjustments as they come.I haven't strictly followed any workout for so long so this is real weird trying to decide exactly what I'll do but since I have a deadline for what I want to achieve this time I figure I might have better chances of getting there if I make a proper routine and follow it religiously rather than the old instinctive training route.I intend to keep moderate level of intensity so weight portion of workout should be no more than an hour. Will also ease in a bit of cardio as interested also in keeping/boosting fitness levels but I realise I'll have to eat that much more to secure them gains.WORKOUT A: Chest/BicepsFlat BB Bench 3x6~8Incline DB Bench (or hammer machine) 3x6~8Flat DB Flyes (or hammer flye machine) 3x8~10Dips want to get in to the 3x8~10 range but currently can only do about 1 set of 5 before burning out so might have to start on assisted onesSnap city back swinging straight bar BB Curl 3x6~8 super set super set skull crushers 3x6~8That machine where the biceps are raised to an incline, separate weights on each arm 3x8~10 superset with DB overhead extension 3x6~8 (?? it might be too much for the triceps given delts are coming up again in couple days and my tris traditionally take much longer to recover than biceps)Preacher curl inner part of ez curl bar 3x8~10 (might get rid of this depending on how well arms recover for back day)WORKOUT B: LegsBack squat 3x6~8*Leg Press 3x8~10*Leg Extension 3x10~12 (definitely with 1 leg at a time to try bring my left one back up to same size as the right lol..)Deadlift*Leg curls 3x6~8 (not sure if standing one is available here but keen to try that if they got it)Standing Calf raise 3x15~20Seated Calf raise 3x6~10 (once running again will stop these as I found calves got more gains from that in few couple than a year+ of raises)* been instructed by physio not to do these for a while and for the others just use light weights until at least can run again without painsWORKOUT C: Back/DeltsBB (or chest supported) rows 3x6~8Pullups 3x10~12 (once can do 10~12 again will start doing them weighted)Seated low row (v bar) 3x8~10Straight bar Pulldowns (is that what they're called?) 3x8~10Shoulder Press 3x6~8Lat raises 3x8~0Rear Delt Flye machine 3x10 1 arm at a timeFace pulls 2x10~15Shrugs with that plate loaded shrug machine 3x10~12Too much? Too little? What do you guys reckon? I class myself as more of an intermediate lifter now but expecting a bit of quick gains with decent recovery for at least my first month back at gym just because I lost so much in the last few months preparing for (and during) basic and just plain old haven't done weights for couple months now. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 16, 2013 Author Report Share Posted September 16, 2013 Day 3 : Legs 16th Sept 2013 - 60.0kgDamn it was terrible.. had pains on side of knee straight from the start but after changing to a different bike for warmup it got better then later from leg curls sharp pain came back right behind the knees area kept going for the rest of the workout though as was already using pretty much the lightest weights possible on all the exercises thought may as well get it done. Pain hasn't got worse yet and got another physio appointment coming up in couple days anyway so will bring it up if it's not better by Wednesday. Anyway legs started shaking really early in to the workout even though used lightest weights possible in most of them lol.. key area for improvement.Bike 5 min warmup 25cal Hack squat: Set 1: 15 x nothingSet 2: 15 x nothingSet 3: 15 x nothingSquat (back):Set 1: 15 x bar Set 2: 15 x bar Set 3: 15 x bar Set 4: 8 x 28 kg Set 5: 8 x 28 kg Set 6: 7 x 28 kgLeg press (1 leg): Set 1: 8 x 20 kg Set 2: 8 x 20 kg Set 3: 8 x 20 kgLeg extension ( 1 leg):Set 1: 12 x 13 kg Set 2: 8 x 13 kg Set 3: 8 x 13 kgStanding leg curl (1 leg):Set 1: 8 x no pin (1kg?) Set 2: 8 x no pin (1kg?) Set 3: 8 x no pin (1kg?) Seated leg curl:Set 1: 10 x 13 kg Set 2: 10 x 13 kg Set 3: 10 x 13 kgStanding calf raise:Set 1: 12 x 22 kg Set 2: 12 x 22 kg Set 3: 12 x 22 kgSeated calf raise:Set 1: 8 x 20 kg Set 2: 8 x 20 kg Set 3: 8 x 20 kgTreadmill walk 10min 50cal Tried out this app called 'Gym Hero' (free) for iPhone to help with logging the exercises, wasn't too bad but think I might still prefer paper and pen as it's faster but can't really copy paste from paper to here. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 17, 2013 Author Report Share Posted September 17, 2013 Day 4 : Chest+Abs 17th Sept 2013 - 59.8kgNormally this would be a Chest+Biceps day but this week was a bit messed up since I started with legs which puts tomorrows session as back so today ended up as Chest/Abs tomorrow will do Back and maybe a compound or two for front delts if they feel up to the task.Time : 1hr 46minsThink I took too long though partly because had to do extra work to warmup as shoulders and elbows were being dodgy at the start. Still looks like too many exercises will try reduce next time. Over all feeling pretty good about it though except for the crap strength but still feeling the fibres burning with those light weights.. only time will tell if can make gains like this.Warming upWarmup Treadmill walk 10 min 70calsIncline bench: 30 x barShoulder dislocations: 15 reps Incline bench: 20 x bar Shoulder dislocations: 15 reps Wide grip pull ups (slow): 5 reps Workout Incline bench:Set 1: 8 x 29 kg Set 2: 8 x 29 kg Set 3: 8 x 29 kg Set 4: 2 x 52 kg Set 5: 5 x 43 kg Hammer str isolateral wide chest:Set 1: 15 x 22 kgSet 2: 8 x 31 kgSet 3: 8 x 31 kgSet 4: 8 x 31 kgDB flat bench:Set 1: 10 x 13 kgSet 2: 12 x 13 kgSet 3: 8 x 15 kgPec deck (1 arm at a time):Set 1: 8 x 13 kgSet 2: 8 x 13 kgPec deck:Set 1: 8 x 27 kg Set 2: 8 x 27 kgPushups: 20 reps just to finish off chest Side delt machine:Set 1: 10 x 7 kgSet 2: 12 x 11 kgSet 3: 6 x 18 kg Set 4: 6 x 18 kgHanging straight leg raise (elbow supported):Set 1: 8 reps Set 2: 8 reps Hanging oblique raises (elbow supported):Set 1: 6 reps Set 2: 6 reps Ab crunch machine:Set 1: 15 x 18 kgSet 2: 15 x 18 kg Set 3: 15 x 18 kgQuick ab thing (no rest between exercises):Plank 2minSide planks 1 min per sidePlank 1 minSide planks 30 min per side Treadmill 10 min 94cal 10mins stretching Food : It's a pain but thought I'll start logging my intake for a little to make sure I'm on track. Guesstimated around 2400kcal required and will try stick to that for the next couple weeks see if I go up or down. Yesterday ended up with this (yes guilty of trying to make up for calories with snacks at the end lol... IIFYM YOLO styles *dash1* Nope I didn't set those targets of Iron/Sodium just set MFP to track those and I guess it came up with those numbers from some RDIs? Iron as had iron deficiencies before, Sodium as sometimes would get a lot of craming despite good water intake Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 18, 2013 Author Report Share Posted September 18, 2013 Day 5 : Back 18th Sept 2013 - forgot to check weight todayPretty nice quick session today. Kept things moving reasonably smooth with short rest periods. Have gotten heaps weaker notably doing way less pullups than expected.. will remedy that within next couple weeks to get it back up to 10+ unassisted ones.... 74 days remaining in the challenge. Rest day/birthday tomorrow, gonna stuff my face *clapping*Time : 1hr1min.WorkoutTreadmill walk 10min 65cal Barbell rows:Set 1: 12 x 20 kg Set 2: 10 x 29 kg Set 3: 8 x 38 kg Set 4: 8 x 38 kg Set 5: 8 x 38 kgAssisted pull ups:Set 1: 5 x 9 kg Set 2: 5 x 9 kg Set 3: 5 x 9 kgPullups:Set 1: 3 reps Set 2: 3 reps Set 3: 3 reps Seated low row:Set 1: 8 x 31 kg Set 2: 8 x 31 kg Set 3: 6 x 45 kgHammer row machine:Set 1: 6 x 40 kg Set 2: 8 x 40 kg Set 3: 6 x 40 kg DB pullover:Set 1: 8 x 13 kg Set 2: 8 x 13 kg Set 3: 8 x 13 kgStationary bike cool down 5min 20calFood:Here's yesterdays nutrition log Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 19, 2013 Author Report Share Posted September 19, 2013 Rest day today pretty cruisy. Was gonna go out and do some work on the car but nah ended up raining so just sat inside watched Fast and the Furious instead. Yesterdays nutrition (attached) went pretty crap, missed the caloric target by 400cals but wasn't bothered since I knew I'd more than make up for it today. Didn't bother logging todays nutrition but well in excess of 5000 cals those birthday feeds just eating all day but all good I think I really needed that, maybe it's just the overload of carbs but noticed I'm heaps more vascular than usual didn't think I'd need something like a re-feed considering my intake was calculated to be in caloric excess anyway.. maybe my numbers are wrong something to look at in the coming week. 72 days 21 hrs to go, Chest day tomorrow gonna try hit it early on Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 19, 2013 Report Share Posted September 19, 2013 Happy birthday for yesterday bro Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 20, 2013 Author Report Share Posted September 20, 2013 Happy birthday for yesterday broCheers man Day 6 : Chest 20th Sept 2013 - 60.7kgGetting better at making these sessions snappy more focus less time wasting. Happy with the structure so far. Feeling stronger than the last session (not like it's hard to improve from lifting an empty bar lol) and got heaps of energy.Time : 59minsWorkout Warmup Treadmill walk 5 min 30cals Shoulder dislocations: Set 1: 20 reps Decline bench: Set 1: 15 x 20 kg Set 2: 20 x 20 kgPushups: Set 1: 20 reps Decline bench: Set 1: 5 x 43 kg Set 2: 8 x 43 kg Set 3: 8 x 43 kg Set 4: 6 x 43 kgDb incline bench: Set 1: 6 x 13 kg Set 2: 6 x 13 kg Set 3: 8 x 13 kgHammer str isolateral wide chest: Set 1: 10 x 40 kg Set 2: 10 x 40 kg Set 3: 12 x 40 kgDips: Set 1: 6 reps Set 2: 6 reps Set 3: 6 reps Pushups: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Shoulder dislocations: (done these inbetween pushup sets instead of resting)Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Treadmill 5 min 48cal Food :Didn't log yesterdays food and probably will end up not logging todays either.. too tricky to try figure out macros of all these leftovers. Took some random pics after gym too lol just trying to practice activating the core in particular since it seems I end up forgetting it in some poses and it just looks non-existant. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 23, 2013 Author Report Share Posted September 23, 2013 Training Day 7 : Chest & Arms - 61.2kgFinally starting the rehab running work with light jogging on treadmill at gym and doing some wierd stepdown stuff at home and it's feeling a lot better. Knees are feeling dodgy still but physio said as long as I focus on my form and don't up the pace too fast I'll be good to go. For the next few leg days I'll just mainly do jog/running as less chance for me to screw something up.Anyway today done Chest & Arms... yep had a break over the weekend couldn't help it. Had cousins staying over making a long weekend to celebrate my B-day. Nutrition wasn't tracked but new week, back to it from today. Feeling more and more energetic as I get in to these workouts too it's great. Didn't have to do too much warmup work this week like I did last week as it's pretty damn hot out and I found myself already reasonably limber and sweaty walking in to the gym.Time : 1hr26minsWorkoutWarmup Treadmill walk 5 min 28cals Shoulder dislocations: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Clapping push-ups: Set 1: 10 reps Incline bench: Set 1: 18 x 20 kg Set 2: 18 x 20 kg Set 3: 10 x 29 kg Set 4: 10 x 29 kg Set 5: 8 x 38 kg Set 6: 8 x 38 kgHammer str isolateral wide chest: Set 1: 10 x 40 kg Set 2: 12 x 40 kg Set 3: 12 x 40 kgDips: Set 1: 7 reps Set 2: 7 reps Set 3: 10 repsCable pec flies: Set 1: 8 x 27 kg Set 2: 5 x 27 kg Set 3: 8 x 18 kgSide delt machine: Set 1: 8 x 14 kg Set 2: 8 x 14 kg Set 3: 8 x 14 kg Set 4: 5 x 24 kg Db tricep extensions: Set 1: 8 x 9 kgSkull crushers ez curl bar: Set 1: 12 x 13 kg Set 2: 12 x 13 kg Set 3: 12 x 13 kgHammer str cable preacher curl: Set 1: 8 x 15 kg Set 2: 8 x 20 kg Set 3: 8 x 20 kg Set 4: 8 x 20 kgHanging straight leg raise (elbow braced): Set 1: 6 reps Set 2: 8 reps Hanging oblique raises (elbow supported): Set 1: 6 reps Set 2: 4 reps Treadmill light jog 10min 1.32 km 91 cals - avg pace 7:35/km Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 24, 2013 Author Report Share Posted September 24, 2013 Training Day 8 : Legs - 61.5kgThe original plan was just to do some running and stretches & get back home but was feeling reasonably good about everything after the run (besides left knee/back of knee but nothing bad enough to stop the workout) so went ahead and done a little bit of machine work on legs. Would have hit calves too but was wearing my running sneakers which have too much cushioning around the place (for overpronation support purposes) so will just work them in to tomorrows back workout.Time : 1hr4minsWorkoutTreadmill jog31min4sec | 5 km | 320cal | HR 172bpm avg | avg pace 6:54 min / km Leg extensions:Set 1: 20 x 20 kg Set 2: 15 x 27 kg Set 3: 12 x 34 kg Set 4: 12 x 40 kg Set 5: 12 x 61 kg Set 6: 12 x 61 kg Standing leg curl (1 leg):Set 1: 12 x 4 kg Set 2: 12 x 6 kg Set 3: 8 x 9 kg Set 4: 8 x 11 kgSeated leg curl:Set 1: 8 x 27 kg Set 2: 8 x 27 kg Set 3: 8 x 27 kgFood : Once again didn't log yesterdays meals but can 'guesstimate' it was pretty much on track... mostly was just hard to note macros of the foods yesterday since I didn't prepare them myself. Todays meals are getting logged and doing pretty good so far. 68 days to go! Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 25, 2013 Author Report Share Posted September 25, 2013 Training Day 9 : Back/Miscellaneous Was gonna do calves today as missed them yesterday on legs workout but felt the calves were feeling pretty sore already probably because first time I covered any decent distance in a while (and was more careful with form too forefoot running instead of heel to toe so that put them to work as well).. ended up doing a bit of random stuff after back. Tried out back extensions to cover lower back as not deadlifting for now and liked the feeling. Next session will be doing this with additional weights for sure. Improving on everything still which is good. My grip seems to be giving out pretty quick but I figure it's just gonna take a little while for it to get back.. I won't be caught dead using straps with these light weights so just gonna keep going with what grip I got for now and hope it's back in full strength within another week. Callouses coming back too which is good, should help with grip especially with pullups.Time : 1hr18minsWorkoutTreadmill 5 min 30cal Pullups: Set 1: 5 reps Set 2: 5 reps Set 3: 5 reps Set 4: 5 reps Set 5: 5 reps Seated row (underhand grip): Set 1: 8 x 27 kg Set 2: 8 x 27 kg Set 3: 8 x 27 kg Set 4: 8 x 27 kgHammer row machine: Set 1: 6 x 40 kg Set 2: 6 x 40 kg Set 3: 6 x 40 kg V bar pull down: Set 1: 8 x 24 kg Set 2: 6 x 31 kg Set 3: 6 x 38 kg Set 4: 3 x 59 kg Set 5: 3 x 38 kg Set 6: 12 x 24 kg Rear delt flye: Set 1: 8 x 22 kg Set 2: 6 x 22 kg Set 3: 8 x 22 kgFace pulls: Set 1: 12 x 22 kg Set 2: 8 x 31 kg Set 3: 8 x 45 kg Set 4: 8 x 45 kgBack extensions: Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps Set 4: 12 reps Tricep extension hammer machine: Set 1: 12 x 13 kg Set 2: 12 x 18 kg Set 3: 12 x 22 kg Set 4: 12 x 22 kgSide delt machine: Set 1: 12 x 14 kg Set 2: 12 x 14 kg Set 3: 12 x 14 kgShoulder dislocations: Set 1: 8 reps Set 2: 8 reps Food: Pretty happy with yesterdays nutrition and todays is also on par. Here is yesterdays nutrition, MFP thankfully upped the cals target for me as I done all that extra cardio Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 25, 2013 Report Share Posted September 25, 2013 Nice supplement stack and if you are thinking of adding Dextrose to your supplement stack plus is cheap to buy from the supermaket.I would highly recmend using it to help spike your inslin levels after training Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 26, 2013 Author Report Share Posted September 26, 2013 Nice supplement stack and if you are thinking of adding Dextrose to your supplement stack plus is cheap to buy from the supermaket.I would highly recmend using it to help spike your inslin levels after trainingThanks wasn't sure if it would make much different to natural trainers had forgotten all about all this spiking insulin stuff ages ago. What dextrose powder are you talking about and how much is it? Otherwise I was thinking maybe just once my gatorade powder finishes I'll replace it with the bulk Raro powder and have that post workout. Rest day today went by pretty well. Nice and sunny out today though a bit windy but no rain so went outside and got to do a bit of work on the car. It sure is getting hot these days I think I'm gonna need to up my water intake though feels as if it's already too high (3~5L per day)...maybe shave my head again that'll help keep cool. Also was thinking I should take some measurements of arms, chest, etc. so I can keep better track of my progress through out this thing... clearly I have too much time on my hands *mosking*Yesterdays nutrition attached.. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 26, 2013 Report Share Posted September 26, 2013 Cant think of the cost off hand but it is meaga cheap to buy dextrose and I use two table spoons to my post training shake when bulking.That's a good water in take by drinking 5l of water a day plus it helps flush out all the crap out Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 27, 2013 Author Report Share Posted September 27, 2013 Cant think of the cost off hand but it is meaga cheap to buy dextrose and I use two table spoons to my post training shake when bulking.That's a good water in take by drinking 5l of water a day plus it helps flush out all the crap outThanks Gymrat I'll look in to that next time I go supermarket. Training Day 10 : Chest/Little bit of Arms - 60.1kgDamn I got really tired pretty quick in this workout but mentally I was still feeling like pushing on so after chest was done I kept on some random work with arms.. really wanted to try that dips machine as have heard it's great for triceps but when I got on it I couldn't figure out a good position where I felt triceps really working hard so moved on to real dips on which I made another improvement (seems to be consistently getting stronger each week now whereas before I couldn't even do it without shoulder pain.. .must be something good I'm doing differently now ). Regarding the low energy today I think it's due to workout on empty stomach (was like 4 hrs after breakfast) next time will either go sooner after breakfast or have lunch then go.Took some measurements today too as I spoke about yesterday.. comparing to like a yr ago pretty much everything has gotten smaller lol. I'll put some of it down to being leaner now and also not working out last couple months.. interestingly forearms got bigger while upper arm (bicep?) measurement got smaller so they are almost same size now.. well I'll try my best to keep increasing forearms size as would love to keep that ratio at a bigger size. Measurements below, they are cold measured in inches.Time : 1hr4minsWorkoutTreadmill warmup 5min 28cal Shoulder dislocations:Set 1: 8 reps Set 2: 8 reps Clapping push-ups:Set 1: 10 reps Decline bench:Set 1: 20 x 20 kg Set 2: 20 x 20 kg Set 3: 8 x 43 kg Set 4: 8 x 43 kg Set 5: 5 x 52 kg Chest press machine outer grip:Set 1: 15 x 20 kg Set 2: 12 x 34 kg Set 3: 12 x 34 kg Set 4: 12 x 34 kgIncline chest press machine inside grip:Set 1: 15 x 20 kg Set 2: 12 x 34 kg Set 3: 8 x 47 kg Set 4: 8 x 47 kg Pec deck:Set 1: 10 x 13 kg Set 2: 10 x 27 kg Set 3: 12 x 27 kg Set 4: 8 x 47 kgDip machine:Set 1: 12 x 43 kg Set 2: 8 x 43 kg Set 3: 8 x 43 kgDips:Set 1: 8 reps Set 2: 8 reps Set 3: 9 reps Hammer bicep curls:Set 1: 8 x 4 kg Set 2: 8 x 9 kg Set 3: 8 x 4 kg Set 4: 8 x 13 kg Set 5: 8 x 4 kg Set 6: 4 x 13 kg Tricep extensions rope:Set 1: 12 x 31 kg Set 2: 10 x 31 kg Set 3: 10 x 31 kg Set 4: 8 x 31 kgSide delt machine:Set 1: 8 x 14 kg Set 2: 8 x 18 kg Set 3: 8 x 18 kg Set 4: 8 x 18 kg Food : Not too good.. missed yesterdays target by 600 cals but was pretty sedentary yesterday anyway. Will try make up for it today. Measurements (inches) : [27th Sept 2013]Neck - 15Waist - 30Hips - 35Biceps - 13Thighs - 17.5 left... 20 on right. got some big fixing to do!Calves - 13Chest - 35.5Wrist - 6Forearm - 11 Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 28, 2013 Author Report Share Posted September 28, 2013 Training Day 11 : Legs/Abs - 60.8kgStarted out really shit with left knee hurting badly right from the warmup work but I was there and determined to do something and ain't nobody gonna say I'm 'chickening out' on legs so went light weights high reps which I guess might be a good way to go from now on with regards to legs. Also pretty much everything was partial reps.. locking out is fine with right side but left side no good so yeah.. pump was good at least. Some of the sets I didn't complete all the reps then went on to do them all (or more) easily next set.. knee issues were coming and going throughout and if I felt it coming on during a rep I just eased off and done some stretches. Hope this doesn't continue to be an issue... will up my fats and stuff especially with omega 3s see if I can assist that way through diet. KFC for post workout/dinner tonight that oughta help somewhat right? *biggrin*Duration : 1hr26minWorkoutTreadmill warmup 21:15min 158cal 2.4km Leg press:Set 1: 30 x 31 kg Set 2: 30 x 52 kg Set 3: 12 x 72 kg Set 4: 10 x 93 kg Set 5: 12 x 93 kgLeg extensions:Set 1: 20 x 27 kg Set 2: 9 x 40 kg Set 3: 30 x 40 kg Set 4: 30 x 40 kg Set 5: 12 x 54 kgStanding leg curl (1 leg):Set 1: 8 x 6 kg Set 2: 10 x 6 kg Set 3: 8 x 9 kg Set 4: 8 x 9 kgSeated leg curl:Set 1: 12 x 27 kg Set 2: 12 x 27 kg Set 3: 12 x 27 kgAb crunch machine (obliques):Set 1: 15 x 18 kg Set 2: 15 x 18 kg Set 3: 15 x 18 kgDecline crunches:Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps Treadmill 5min 29cal NutritionNo more MyFitnessPal screenshots too annoying to attach them and not really adding any benefit to the log. New structure. Target cals @ 2400 not too fussed about trying to regulate the ratio of c/p/f but preferably wanna make up most of it with carbs, medium fat and bit of protein which is what it ends up at pretty much every day anyway. Yesterdays nutrition...Cals : 2538Carbs : 378gFat : 116gProtein : 132g 64 days left *music2* Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 29, 2013 Author Report Share Posted September 29, 2013 Dam had people over too bad ended up being a rest day but oh well I'll make it back/calves/delts day tomorrow. I would be more concerned on my old split but on this one everything gets hit twice a week which most would consider overkill anyway... or at least that's how I'll justify it. Missed the Mr. O too but I heard Phil Heath took it out? Too bad, wasn't expecting him to take his 3rd Sandow this year.Sat 28th food - increased target from 2400cals to 2600cals for Sat as done a bit more physical activities than usual and don't want to be in deficit. Thanks to the KFC dinner avoiding deficit was no problem Cals : 2885Carbs : 218Fat : 167Protein : 123 Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 30, 2013 Author Report Share Posted September 30, 2013 Training Day 12 : Back/Calves/Delts - 61.3kgLots higher volume than usual today especially considering I went like 2h after breakfast with not much in me.. felt really amped up and energetic so why not. Feeling most of the upper body strength coming back now with some things I feel I can do even better than some months earlier when I considered myself to be at my strongest so that's a good feeling. Ended up not doing as much for calves as I wanted because they felt already fried and shaky after the 6 sets on seated raises, next time I'll have to remember to do them right at the start of the session rather than end in case it's got something to do with just being out of energy. Anyway that was also the most I'd ever done on seated raises but no surprises there that calves got stronger/better conditioned after all that running.Duration : 1hr27minWorkoutTreadmill warmup 5min 29cal Pullups:Set 1: 8 reps Set 2: 8 reps Set 3: 6 reps Barbell rows:Set 1: 12 x 20 kg Set 2: 8 x 43 kg Set 3: 8 x 43 kg Set 4: 8 x 43 kg Set 5: 3 x 65 kg Set 6: 5 x 43 kg Set 7: 8 x 20 kgHammer row machine:Set 1: 8 x 22 kg Set 2: 8 x 22 kg Set 3: 8 x 22 kgRope pull downs:Set 1: 8 x 18 kg Set 2: 8 x 18 kg Set 3: 8 x 18 kgBack extensions:Set 1: 12 reps Set 2: 8 x 11 kg Set 3: 8 x 11 kg Set 4: 8 x 11 kgShrug Hammer machine:Set 1: 12 reps Set 2: 10 x 81 kg Set 3: 10 x 81 kg Set 4: 8 x 81 kgReverse pec deck:Set 1: 12 x 13 kg Set 2: 12 x 20 kg Set 3: 12 x 20 kg Side delt machine:Set 1: 8 x 14 kg Set 2: 8 x 14 kg Set 3: 8 x 18 kg Set 4: 8 x 18 kg Set 5: 8 x 18 kg Seated calf raise:Set 1: 15 x 20 kg Set 2: 15 x 20 kg Set 3: 15 x 20 kg Set 4: 10 x 40 kg Set 5: 10 x 40 kg Set 6: 8 x 59 kgTreadmill 5min 40calNutritionNutrition for yesterday Sunday 30th Sept 13 was terrible. There's the consequences of not keeping track of food properly (cousins over whole day we just ate random crap mostly) - I ended up undereating by 800cals... my typical excuse before would have been "I eat so much junk but I don't put on any weight" but thanks to regular logging I can see it's a result of not eating enough! What a shame, will be making up for this with gradual increases in the next couple days targets.Cals : 1600Carbs : 160gFat : 87gProtein : 70g Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted October 1, 2013 Author Report Share Posted October 1, 2013 Nice & easy rest day.Yesterdays food I almost missed the target got lazy and didn't add things up until the end then panicked lol. Found I still needed like 600 cals just before bed so had cup of milk and a bunch of cookies. Lazy fix... was hard getting to sleep and then woke up with face full of pimples like a teenager to remind me of why not to do that again lol.Cals : 2500Carbs : 310Fat : 102Protein : 110 Quote Link to comment Share on other sites More sharing options...
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