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train insane or remain the same

trainlikeafreak

By trainlikeafreak
in Workout journals

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trainlikeafreak Senior member

trainlikeafreak

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I have decided to make a journal so i can hopefully gain a few pointers etc from other people on the forum.

my current stats are as follows:

weight:96-97kg

height: 6ft 2"

Body fat: around 11-12% at the moment

my current goals are to basically bulk and make as much muscle as possible without getting too fat.. im also really try to improve my back, chest and shoulders.

my split that i will be following for the next 6 or so weeks is:

Mon - chest, tri's

Tues - quads, abs

Wed - rest

Thur - Back, traps

Fri - Hamstrings, calves

Sat - Shoulders, bi's

Sun - rest

I havnt been able to train chest or shoulders for the past few weeks as I've hurt my rotater but hoping that will be sweet for the coming week.

my diet will be very basic

M1-oats, whey, 1 banana, frozen berries, 3 eggs

M2-rice, chicken breast, xtra virgin olive oil

M3-rice, tuna or other lean meat, veggies, avocado

M4 (pre WO) - oats, egg whites, whey

M5 (PWO) - 2 scoops whey, gatorade or white potato

M6 - kumara, steak or mince or salmon, veg

M7 -oats, whey or egg whites

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trainlikeafreak Senior member

trainlikeafreak

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nice man, how long u been training?

hey bro. about 4 years but training properly for i little over a year lol.

today was back and the gym was busy today so had to make do with using what was free

started on seated cable row with a close underhand grip.

4 sets upto 56k? cant remember exactly

next was lat pull down reverse grip

4 sets working upto 60kg for 5 good reps dropping to 36 with a further 10 squeezed reps

3 sets DB row with 25kg DB's moving the weight very slow and keeping constant tension for 10-12 reps

3 sets of barbell row with 60kg keeping constant tension and exploding up on the concentric phase.

finished on deadlifts doing 5 sets of 6 reps on 100kg-very light but am periodizing this for the next 5 weeks to hopefully do 6 reps at 150kg raw. my current PB is 140kg for 6

my rotater felt fine tonight so I am going to train chest tomorrow and just hope that all goes well.

diet was the same as usual apart from changing a meal to a shake with oats cause i had to have it half way through an exam lol...

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trainlikeafreak Senior member

trainlikeafreak

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Last night trained chest with a mate at Les Mills city..awesome gym.

havnt trained chest in 2 or 3 weeks and went straight into a high volume heavy day today lol...

started with incline barbel, 4 sets finishing on 100kg for 2 spotted reps, drop to 80, drop to 60 to failure

incline hammer strength..3 sets 2 pps 8 reps

flat db press 25 kg 10 reps, 2 sets 30kg 6 or so reps

another hammer strength machine for outer chest...worked at 2 pps for about 8 reps. was forced to finish on 3 pps did 2 spotted reps dropped to 2 pps then to 1pps

pec dec 3 sets 12 - 15 reps

2 sets dips

finished on cable

yes a lot of volume lol dont usually do this much but thought why not..

went to physio about my rotator. turns out its probably my bicep brachii tendon that inserts into the front of the deltoid??? he said no heavy lifting for 2-3 weeks so need to stick to low weight high reps :( ...trying to find a positive in that maybe a few weeks of high reps might make me grow? :) something different..

training at les mills again tomorrow and meant to do shoulders but might do legs instead if my shoulder is still tight from the visit to the physio today...

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trainlikeafreak Senior member

trainlikeafreak

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just had one of the best back workouts of my life at Les Mills in the City..enjoyed playing around with the equipment they have there that i've never used before. chest is tight from lastnights chest workout with thatwaslight but once i got warmed up it was sweet.

Hammer strength pull downs 5 sets including a rest pause/drop set

Assisted pull ups 2 sets

hammer strength rows 3 sets

lat pull down 4 sets including drop set

barbell row 2 sets

DB row 2 sets

chest supported Tbar Row 3 sets

Deadlifts using the deadlift equipment, not sure what its called but ite the one you stand inside with the handles at the sides..3 sets

Lat pull down with a close grip..never done these before on a lat pull down that is high enough..didnt notice it until the end but when i saw it i had to try it..best 'feel' exercise ive ever done for back..did about 4 sets including a triple drop set

finished on shrugs with the hammer strength deadlift platform..3 or 4 sets

i did heaps of volume tonight...i was feeling really good and wanted to keep going so i just did. i also wanted to try all the equipment that my usual gym doesnt have. its going to be hard going back to my gym after tonight...the hammer strength gear is amazing.

tomorrow will be a rest day and ill hit shoulders on thursday..yeah buddy

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trainlikeafreak Senior member

trainlikeafreak

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just trained shoulders and calfs with PT and YMCA...cant do too much pressing or press heavy so had to be creative with this one..shoulders are feeling numb.

Seated side laterals..this was continuous so no rest inbetween changing the weight..was also done with strict form trying to feel the muscle work.

3kg for 15, 4kg for 14, 5kg for 13, 6kg for 12, 7kg for 11, 6kg for 10, 5kg for 8, then it was 4kg pressing to failure done slowly lol felt like a pussy etc but the burn/pump was insane..drop to 3,2 lol. :oops: only 2 weeks left of this light weight BS..hopefully.

machine press, same kind of thing doing a true pyramid without stoping going up in reps of 5. increased the weighed 3 or 4 times before pyramidding back down in the same weight order...3 or 4 sets of this, last 2 sets i did a pre exhaust of front and side lateral raises..front, side, front, side, 10 reps each.

standing military press, light and controlled for 10 reps supersetted with push press for a further 5...3 sets

finished shoulders with 3 sets of reverse pec dec.

finished on one massive sets of calfs..same kinda thing as the machine shoulder press.

standing calf raises, increasing the weight without stopping and doing so after 10 reps (as i got tired i increased at failure which was before ten..increased the weight 6 times before coming back down in same order until lvl one lol...worst calf pain ever it took a lot of will power to keep going on the last few drop sets. it took about 10 minutes to get rid of the cramps and walk properly.

all in all a good session, still feeling it 2 hrs later, shoulders feel exhausted so do calfs. not an ideal workout for size but prob good for a change and just doing what i can while i get rid of this injury.

tomorrow will be bis and tris..come at me

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trainlikeafreak Senior member

trainlikeafreak

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arms.

triceps first.

cable push downs, bar -3 sets

EZ bar skull crushers - 4 sets

Rope push downs - 3 sets

DB skull crushers - heavy - 3 sets

Single arms cable reverse push downs - 2 sets

biceps.

kinda hard with the injury but just kept reps around 15-20 keeping weight light and just doing what i can.

cable curls keeping constant tension - staying in middle half of the curl - 3 sets

cable curls with rope - arms out at 180*, pulling rope upwards and squeezing at top - 3 sets

hammer curls - 3 sets

cable curls with rope (normal style) - 4 sets

done - finished with 25mins easy cardio walking at 4.5 speed with incline of 6..was so hot in the gym today it wasnt very hard to build up a sweat.

Legs tomorrow..best day of the week. All you can eat cheat meal at wildfire tomorrow night for a mates birthday..yeeeeahhh buddy!

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trainlikeafreak Senior member

trainlikeafreak

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today was back with thatwaslight

rack pulls - 5 sets -180kg for 11 top set

lat pull down - 4 or 5 sets -DS @ end

seated cable row - 4 or 5 sets - DS @ end

lat pull down with a close grip - 4 or 5 sets - DS @ end

cable standing pull downs - FST 7

Lats were fried so hoping for some good doms tomorrow.

weight is steady at 97.5kg

rest tomorrow and then shoulders on thursday..wish my delt would heal so i can train chest/shoulders properly again

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I Declare War Veteran member

I Declare War

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today was back with thatwaslight

rack pulls - 5 sets -180kg for 11 top set

lat pull down - 4 or 5 sets -DS @ end

seated cable row - 4 or 5 sets - DS @ end

lat pull down with a close grip - 4 or 5 sets - DS @ end

cable standing pull downs - FST 7

Lats were fried so hoping for some good doms tomorrow.

weight is steady at 97.5kg

rest tomorrow and then shoulders on thursday..wish my delt would heal so i can train chest/shoulders properly again

good going training with TWL, I bet you're learning heaps.. and those rack pulls he's making you do... you'll get a thick back from them man! hardout

I know how u feel about ur injury man.. I'm in the same boat.. think I fucked around with it for too long though and now it's chronic! make sure u let that thing heal properly eh

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trainlikeafreak Senior member

trainlikeafreak

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today was back with thatwaslight

rest tomorrow and then shoulders on thursday..wish my delt would heal so i can train chest/shoulders properly again

good going training with TWL, I bet you're learning heaps.. and those rack pulls he's making you do... you'll get a thick back from them man! hardout

I know how u feel about ur injury man.. I'm in the same boat.. think I fucked around with it for too long though and now it's chronic! make sure u let that thing heal properly eh

yeah man always tryin to learn. i hadnt done rack pulls in ages i usually do deadlifts. i also usually do deadlifts at the end rather than at the start so was a good change..il prob keep doing it like this for a while and try get a bit of mass.

yup im tryin to get on top of it quickly ive been going to the physio weekly and really limitting my chest nd shoulder workouts..have been going light/high reps and sadly cant always use a full ROM..few more weeks id say.

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I Declare War Veteran member

I Declare War

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Nek minnit dripping in sweat with blown blood vessel and lower back pump to boot! lol Fuarrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrk.

brb crying of laughter lol

forgot to add + phaggot pt asking if we can do racks from the floor because of the noise... no phaggot we cant

wtf what kind of a dumb shit pt would ask that. where do u train?

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morattigirl Senior member

morattigirl

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I know how u feel about ur injury man.. I'm in the same boat.. think I fucked around with it for too long though and now it's chronic! make sure u let that thing heal properly eh

I do too dude! I still can't squat and its been 6 months + :( Is extremely frustrating huh! Yeah rest it up, you don't wanna do more damage aye! Hope gets better soon!

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