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PeterDolan

By PeterDolan
in Workout journals

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PeterDolan Veteran member

PeterDolan

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well we can't just go out drinking lol so gym it is!

That's fair I guess haha no low carb days for me then

Hahahaha - "holiday" ain't looking so rosey after all.

Harry's crippled at the mo, best time to train with him I reckon :-)

Crippled? Do explain? :twisted:

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Gasp Senior member

Gasp

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Cardio has been shit for the last 10 or so days, been to busy with training my sister and girlfriend to do any decent amount

I`m sure when Horowhenua play at home you will be arranging some cardio doing lengths of the Paraparaumu Domain....Hopefully clothed this time though!!!! :pfft: :pfft:

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Shutupandsquat Veteran member

Shutupandsquat

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Cardio has been shit for the last 10 or so days, been to busy with training my sister and girlfriend to do any decent amount

I`m sure when Horowhenua play at home you will be arranging some cardio doing lengths of the Paraparaumu Domain....Hopefully clothed this time though!!!! :pfft: :pfft:

That could be me on Wednesday...

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PeterDolan Veteran member

PeterDolan

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Stomach bug got me bad, had about 150g protein in the last 2 days, the thought of food makes me wanna hurl and even shakes put my stomach in knots

I`m sure when Horowhenua play at home you will be arranging some cardio doing lengths of the Paraparaumu Domain....Hopefully clothed this time though!!!! :pfft: :pfft:

Haha I'm a changed man, I haven't streaked in a while

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PeterDolan Veteran member

PeterDolan

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Back + Rear Delts + Calves

Deadlifts

60x8

100x5

143x5

184x3

225x1

Close Grip Pull Downs

?x10

?x8

?x6

?x8 NG

T-Bar Machine Row

2px10

3px10

4px10

5px13

Seated Row

81x10

90x10

100x10

Rope Pull Overs

59x12

68x12

77x8 FR

DB Rear Raises

10x12

10x12

10x12

12x8 - 10x6 - 8x5

One Arm Cable Rear Raises

9x15

9x15

Toe Press

2ppsx?

2ppsx?

2ppsx?

2ppsx?

2ppsx?

First time back to some proper heavy back training so thought I'd start off with deads. Hadn't done them for about 2 months I think so was pretty happy to have picked up roughly where I left off. Everything else was pretty standard, just focusing on trying to make my wing span bigger this year. Rear delts I stayed light, focusing on using them instead of teres major/rhomboids. For my DB rear raises I bring the DBs up on a 45 degree angle, instead of out to the side which helps to activate and keep tension in the rears. Calves I was just repping anywhere from 20-30 per sets and keeping rests low

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PeterDolan Veteran member

PeterDolan

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Finally have gotten out of holiday mode so back in to the off season mode. Thought I'd post my diet, get some feed back. I'm using moderate protein, moderate carbs and moderate fats.

M1 - 1 scoop WPI, 1/2C oats, 250mg ALA, 500mg L-Carnitine L-Tartrate, 3g fish oil, 1 pill joint formula. 2.5-3hrs later 3g L-Leucine

M2 - 100g chicken breast, 1C brown rice, 1tbsp chia seed, 250mg ALA. 2.5-3hrs later 3g L-Leucine

M3 - 100g chicken breast, 1C brown rice, 1tbsp chia seed, 250mg ALA, 500mg L-Carnitine L-Tartrate, 3g fish oil, 1 pill I-Load, 1 pill joint formula

Pre-Workout - 1 pill vitamin B complex, 1 pill vitamin C complex

Intra-Workout - 50g Karbolyn, 10g BCAA, 3g Taurine, 2g Citrulline L-Malate

Post-Workout - 1 scoop WPI, 35g waxy maize

M4 - 150g chicken breast or 200g lean beef, 50g carbs from rice/cous cous/bread, 10mL extra virgin olive oil, 250mg ALA, 3g fish oil, 1 pill joint formula, 1 multi-vitamin

M5 - 4 whole eggs (Size 6-8)

As you can see, a whole shit load of supplements but most of them (ALA, carnitine etc) are being used for better health as opposed to be thrown in to gain gain muscle

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I Declare War Veteran member

I Declare War

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Finally have gotten out of holiday mode so back in to the off season mode. Thought I'd post my diet, get some feed back. I'm using moderate protein, moderate carbs and moderate fats.

M1 - 1 scoop WPI, 1/2C oats, 250mg ALA, 500mg L-Carnitine L-Tartrate, 3g fish oil, 1 pill joint formula. 2.5-3hrs later 3g L-Leucine

M2 - 100g chicken breast, 1C brown rice, 1tbsp chia seed, 250mg ALA. 2.5-3hrs later 3g L-Leucine

M3 - 100g chicken breast, 1C brown rice, 1tbsp chia seed, 250mg ALA, 500mg L-Carnitine L-Tartrate, 3g fish oil, 1 pill I-Load, 1 pill joint formula

Pre-Workout - 1 pill vitamin B complex, 1 pill vitamin C complex

Intra-Workout - 50g Karbolyn, 10g BCAA, 3g Taurine, 2g Citrulline L-Malate

Post-Workout - 1 scoop WPI, 35g waxy maize

M4 - 150g chicken breast or 200g lean beef, 50g carbs from rice/cous cous/bread, 10mL extra virgin olive oil, 250mg ALA, 3g fish oil, 1 pill joint formula, 1 multi-vitamin

M5 - 4 whole eggs (Size 6-8)

As you can see, a whole shit load of supplements but most of them (ALA, carnitine etc) are being used for better health as opposed to be thrown in to gain gain muscle

What does that break down to for Fats, Proteins, and Carbs?

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HarryB Veteran member

HarryB

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Finally have gotten out of holiday mode so back in to the off season mode. Thought I'd post my diet, get some feed back. I'm using moderate protein, moderate carbs and moderate fats.

M1 - 1 scoop WPI, 1/2C oats, 250mg ALA, 500mg L-Carnitine L-Tartrate, 3g fish oil, 1 pill joint formula. 2.5-3hrs later 3g L-Leucine

M2 - 100g chicken breast, 1C brown rice, 1tbsp chia seed, 250mg ALA. 2.5-3hrs later 3g L-Leucine

M3 - 100g chicken breast, 1C brown rice, 1tbsp chia seed, 250mg ALA, 500mg L-Carnitine L-Tartrate, 3g fish oil, 1 pill I-Load, 1 pill joint formula

Pre-Workout - 1 pill vitamin B complex, 1 pill vitamin C complex

Intra-Workout - 50g Karbolyn, 10g BCAA, 3g Taurine, 2g Citrulline L-Malate

Post-Workout - 1 scoop WPI, 35g waxy maize

M4 - 150g chicken breast or 200g lean beef, 50g carbs from rice/cous cous/bread, 10mL extra virgin olive oil, 250mg ALA, 3g fish oil, 1 pill joint formula, 1 multi-vitamin

M5 - 4 whole eggs (Size 6-8)

As you can see, a whole shit load of supplements but most of them (ALA, carnitine etc) are being used for better health as opposed to be thrown in to gain gain muscle

What does that break down to for Fats, Proteins, and Carbs?

Imagine my relief when I saw you were making sure to have your joint formula and l-leucine!!

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PeterDolan Veteran member

PeterDolan

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hey bro. where do you get your waxy maize? want to get some for pwo instead of potato.

bb.com

do you know how much is advisable pwo per g/LBM? does it work out to be quite cheap?

Don't over complicate things dude. You only need to top up your glycogen stores, 1 scoop will be fine. It's not the only time of day you are taking in carbs. I use ON GlycoMaize which only stung me $21 USD for 75 servings

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trainlikeafreak Senior member

trainlikeafreak

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bb.com

do you know how much is advisable pwo per g/LBM? does it work out to be quite cheap?

Don't over complicate things dude. You only need to top up your glycogen stores, 1 scoop will be fine. It's not the only time of day you are taking in carbs. I use ON GlycoMaize which only stung me $21 USD for 75 servings

thats cheap. how is it different to glucose?

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PeterDolan Veteran member

PeterDolan

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Chest + Bi's

Incline DB Press

20x15

32x12

40x12

44x15

48x7 FR

Pec Dec

120lbx10

140lbx10

160lbx8 NG

Machine Chest Press

64x12

77x12

Stackx5 - ?x5 - ?x5

DB Preacher Curl

8x15

12x10

14x8

16x6FR

Machine Preacher Curl

50lbx10

70lbx10

90lbx4 - 70lbx4 - 50lbx4

DB Curls

10x12

10x12

10x12

Fast paced, built up good pump and stayed relatively heavy. Playing a little with angles to see what feels good, hopefully have a winning formula soon

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PeterDolan Veteran member

PeterDolan

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From what I've read, if blood sugar starts to drop then you get woken up. Can't remember how long ago I read this, could be out dated or bullshit but don't see how carbs before bed would be beneficial so I don't really have them.

No ball park, maybe 25% of your daily intake. Not that the number itself means anything, just means you still get fats throughout the day and so that you'll have enough to feel satiated after your last meal

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PeterDolan Veteran member

PeterDolan

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Back + Rear Delts

Wide Grip Pull Downs

?x12

?x12

?x10

?x10

91x10 FR

Incline DB Rows

50x10

50x10

50x12

Seated Rows

77x10

84x10

100x6 - 84x5 - 72x5

Rope Pull Overs

50x12

59x12

68x9 PR

Deadlifts

140x5

184x3

DB Rear Raises

10x12

10x12

12x12

12x20 PR

My sister had trained with me for the last 3 nights and has supplied a breath of fresh air. Tonight, before my set of 184 for deads, she pulled 100kg for 3 reps, only ever doing romanians before. I made a lot of noise to encourage her which attracted alot of attention, put the pressure on my to even get my weight up (which nearly didn't happen :shifty: )

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