The natty life

[tomleegolf]

Legs

Stiff legged deads

40kg x12, 2 sets

60kg x10, 2 sets

Front squats

40kg x10, 2 sets

Back squats

60kg x10

80kg x8, 6

60kg x8, 7, 6

Glute leg extensions

x20, 3 sets

Stretching

On paper, it looks like a sissy workout but it was actually quite intense. With back squats, I am making sure I don't go onto my toes which makes it so much harder. I am sure this is because my body is programmed to utilise the muscles when I am pushing through my toes, but now that I am keeping the weight on my heels, the body has to relearn the whole movement and it will be a while before the CNS learns to command the muscle fibres in an effective way. The muscle is there though so once the neurological pathways are established, I am sure that I will be squatting heavier than ever, only with a significantly decreased chance of injury due to good form.

Had a good pump in my legs and tshirt was drenched in sweat. Starting to get hot now.

[tomleegolf]

Also, my weight has increased a bit. I was 74.6 and 74.7kgs yesterday and this morning before consuming any food. I was 75.2kgs before working out and I usually gain another kg after dinner so will probably break the 76kg barrier soon. GAINS!!!!

I got given a tub of 1.5kg Horleys Awesome Mass gainer a few weeks ago by someone at work and I've been having it before I go to work. If I don't have that, I won't eat anything before I go to work. It seems to have been that little bit extra to help me gain so bought another 3kgs for $104 off Sportsfuel. More gains to come

[Kalidane]

Any idea at all of your calories or macros?

Now and then I find I've undereaten and need to catch up which I wouldn't be aware of if I didn't track it

[tomleegolf]

Used to track but I dont anymore. When I was tracking, was aiming for 4000+ as i find my maintenance is about 3500 at the time. Id say im getting 4000 or more at the moment as i usually get 4 or 5 meals a day nd i try to eat over 1000 cals each time. Not really worried about macros, i eat plenty of carbs about 500g and 200g of protein a day. I stay away from soft drinks and lollies though, dont want that insulin spike

[Kalidane]

Cool sounds like that's well under control then. Good job

[Northland Powah]

Do you see yourself lifting in the 74 kg class or 83 next year?

[tomleegolf]

TBH Im not really concerned about powerlifting anymore. I may do a novice comp or two next year but would rather look good now. As for weight class, once I hit 80kgs bodyweight I will go on a cut so depends on timing. As I said, Im not too fussed either way. If i do nter a comp, Im not trying to be competitive so it doesnt matter

[Northland Powah]

You should ask the mods to move you journal into the asthetics section :grin:

[tomleegolf]

You should ask the mods to move you journal into the asthetics section :grin:

Mods, please do

[tomleegolf]

Wednesday back

At Go360 Gym

Pullups

BW x12 +3 forced reps

BW x5 +2 forced

BW x4 +2 forced

Deadlifts

60kg x10

100kg x8, 8, 6

Was dizzy as hell doing these as room was so hot

Chest supported C-row

40kg x12, 10, 8, 8

Lat pulldowns

x12, 4 sets

Dumbbell rows

30kg x12, 10

20kg x12, 12

Triset:

{

Straight arm pulldowns x10

One arm cable row x10

V-bar close grip chin partials x10

}

x3

Preacher BB curls

30kgs x10, 8, 6, 5

Superset with

Negatives

x3, 3, 3, 3

DB curls

12kg x10, 8

Went and played a game of touch straight after. I had a massive feed at McDs for dinner, it was 2,250 calories.

My biceps and lats are sore today

[Phedder]

You should ask the mods to move you journal into the asthetics section :grin:

Mods, please do

Magic

[tomleegolf]

Ta

[tomleegolf]

Legs Saturday

Back squat

20kg x10

40kig x10

60kg x10

80kg x8

100kg x5, 3 sets

80kg x10, 2 sets

Stiff legged deadlifts

50kgs x10, 4 sets

Front squats

50kg x12, 4 sets

Good mornings

50kg x10, 3 sets

Plank

90 secs, 90 secs, 60secs

Stretching ten minutes

Felt dizzy after each set and wanted to puke, dunno why. Being weak sucks

[AZIDE]

.

[tomleegolf]

":3mutyvk4]your back still fucked?

Not in the sense that it's sore all the time but if I go too hard on squats and deads, a few hours later my spine will be uncomfortable and the next day I will have very limited lower back mobility. Whereas before I could go as hard as I wanted and not worry about the next day apart from the DOMS. I have to be very careful with it. Might even go full phaggot mode and drop squats and deadlifts out

Right shoulder is starting to niggle too. Might need to start doing some rotator cuff exercises

[tomleegolf]

Chest at Profiles Gym

BW about 73kgs

Flat BB bench (no arch)

20kg x20

40kg x12

60kg x10

80kg x8, 5, 3

60kg x8, 6

Incline bench

40kg x10, 8, 7

DB bench

25kg x6

20kg x6, 5

DB flyes

12.5kg x12, 3 sets

Dips

BW x10, 8, 8

Cable tricep pushdowns

x16, 12, 10, 10

Cable Flyes

x12, 8

Insane pump in chest, felt mean. It was first time doing flat bench in a while and did 8 reps with 80kg pretty easy with no arch which is good for me. I could really feel the chest working on the flat sets which I don't usually so more mind muscle connection is being established.

Today was my first time at Profiles gym and so got in free on a trial session. I'm gonna buy a year's membership next time I go in as I'm going to start training at a proper gym. I feel my progress is being hampered by a lack of equipment at home.

[tomleegolf]

Legs Thursday

Barbell back squat

20kg x12

60kg x10

80kg x12

100kg x8

120kg x6

140kg x5

150kg x2, 3rd rep spotted

Hyperextensions

5kg x15, 6 sets

Fuccckkkkkk!!!!! Tweaked my back today. I haven't squatted over 100kgs since ages ago and decided to go heavy today. It felt really good and weights felt light as, it felt as though I had my old strength back and then some so decided to keep pushing and I got carried away.

I loaded up three plates a side and was just gonna do a couple of reps to see if I could do it but ended up doing 5 easy reps. So went up to 150kgs and aimed for 3 reps. 2nd rep was pretty hard but I thought I could grind another one out. Halfway up I stalled and was pushing hardout and I felt my spine twinge, starting to hurt. I'm so pissed off at myself right now. I knew I shouldn't have pushed myself so hard.

Working tomorrow is gonna be a bitch.

[Kalidane]

Sorry to hear that bro. Stuff was sounding good in the previous post.

So are you doing anything to look after the back or just crossing fingers?

[tomleegolf]

Sorry to hear that bro. Stuff was sounding good in the previous post.

So are you doing anything to look after the back or just crossing fingers?

Just stretching and lower back exercises as suggested in that other thread. It doesn't feel too bad, I'm just going to have to be careful not to aggravate it in the next few days

[tomleegolf]

Chest

Incline bench

20kg x12

40kg x10

60kg x8, 6, 3

50kg x5, 6

Flat DB press

25kg x10, 8, 7, 7

Skullcrushers

20kg x12, 4 sets

Pec dec

x12, 3 sets

Cable tri pushdowns

x20, 3 sets

DB flyes

7kg x20, 3 sets

Abs ten minutes

Cable external rotations

x12, 3 sets

[tomleegolf]

Legs

Stiff legged deads

20kg x10

40kg x10

50kg x12, 3 sets

Squat

50kg x10

80kg x10

100kg x20

90kg x15

80kg x15

Leg press

80kg x12

130kg x15

130kg x30

180kg x15

180kg x20

Hyperextensions

10kg x15, 3 sets

Leg extensions

x12, 10, 10

Superset with

Walking lunges

BW x30, 45, 60 paces

Lying leg curls

x12, 10

Obese fat c*nt that was benching only the bar and looks like shit comes up to me while I'm doing leg extensions and tells me "If you want to grow your legs, when you get to the top, come halfway down and go back up three times."

LOL f*ck, felt like saying "You should shut the hell up mate, you're a fat piece of shit and you have got no right to give me advice on anything." I probably had the biggest quads out of everyone at that gym at the time. Didn't say anything IRL, I just walked away lol.

Workout was a killer, DOMS will be severe for the next few days. Bring on the pain!

[trainlikeafreak]

mean tear drops

[tomsammce]

Lol @ quad story.

Lean legs brah

[tomleegolf]

Thursday

Shoulders Triceps

DB shoulder press

10kg x12

15kg x12

20kg x10, 7, 4

15kg x7, 7

Barbell Shoulder press

25kg x12, 3 sets

Side raises

8kg x12, 4 sets

Close grip bench

40kg x15, 12, 10

Front raises

5kg x15, 3 sets

Abs

Friday

Back biceps

Barbell rows

20kg x12

40kg x12

60kg x12, 12, 10

50kg x12

40kg x12

Pullups

BW x6, 4, 3

Cable pulls

x12, 4 sets

Lat pulldowns

x12, 3 sets

Hyperextensions

15kg x15, 3 sets

10kg x15, 2 sets

Straight arm cable pulldown superset with single arm horizontal cable pulls

x15, 10

x12, 8

x12, 8

x10, 7

Incline DB curls

8kg x15, 10, 8

Preacher machine curls

x10, 2 sets

[tomleegolf]

Monday - Chest tris bis

Incline Bench press

20kg x20

40kg x10

60kg x12, 8

50kg x8, 6, 6

Flat DB press

20kg x12, 10, 9

Dips

BW x12, 3 sets

Pec dec machine superset with skullcrushers

50lbs x12, 25kgs x12, 3 sets

Cable crossovers superset with tricep pushdowns

x12, x20, 3 sets

EZ bar curls

17kgs x15, 15, 12, 10, 10

Hammer curls

8kg x12, 3 sets

Abs for 5 minutes

Stretching for ten minutes

72.90kgs post workout