time to get bigger and stronger

[maccaz]

FIRST 3 pages are the end of 40 odd kgs worth of fat loss, calorie deficit, and being weak.

Start of page 4 is the start of a long term bulk \:D/

Need to start logging what i'm doing properly.

Sooo: currently undecided as to what i'm doing going forward, mix of bb style training split + training boxing 6-7 times a week. motivation is shifting towards boxing, strength+fitness, rather than wanting to get bigger at a lower bf% which was what I was after originally. (i know my current weight split is not ideal for strength but works for me so will keep at it for a bit longer.

Originally started lifting etc at 121kg and huge % bf, now 80.8kg at around 17%.

Started boxing just for cardio but really like it so keeping at it.

Diet is pretty strict, with the odd cheat, have been eating around 1800 cal for the last few weeks, as had plateau'd pretty bad with weight loss. diet tends to be aroudn 200g protein, some carbs pre and post workout (most days have 2 pre workout and 2 post workout feeds as I lift in mornings and box in afternoon), and trace fats from meat.. I just aim for the total calories, and make sure i get enough protein

Typical day is something like:

50gm oats + 30g shake

weight training

30g shake immediately, then when i get home meat+veg

few hours later meat + veg + sometimes rice

boxing

shake immediately after

when i get home, big feed, usually meat+veg+kumara,rice, etc

supplements just whey, fish oil, and glutamine (for joints, although i don't notice any difference from them)

I weigh and log everything, and it tends to be very close to 1800 at the moment, just change up the meat, veg, carb source quite a bit.

Immediate goal is to get bf% down to 14-15%, not too worried about scale weight at the moment.

Will log my training from now on, split is :

day 1 : Chest

day 2 : biceps/triceps

day 3 : shoulders

day 4: back/traps

day 5: legs

Don't have designated rest days, just take a day off when i feel like i need it, tends to be after legs though..

[maccaz]

Yesterday 8/9/2012

Was feeling pretty flat, boxing session in the AM.

Weights:

Flat bench:

bar x 20

bar x 20

40kg x 12

40kg x 12

40kg x 12

50kg x 12

60kg x 3 (lol, no spotter so don't wanna push it)

60kg x 3

flat db bench:

20kg x 5

25kg x5 x3sets

17.5kg x12

incline bb bench

40kg x 8 x 3 sets

50kg x 8 1 set

pec deck flys,

3 sets of 12, 115lb i think?

real flat session, but my bench is always shit, and i'm weak in general, felt way stronger when i was a fat f*ck haha, but worthwhile sacrifice, and i don't think i've lost tooo much muscle

[maccaz]

Today

alt. standing db curls
10kg x 12 x 5 sets
11kg x 12

ez bar curl
10kg + bar x 12 x 3 sets
15kg + bar x 12 x 3 sets

db preacher curls
7.5kg each db going for slow negatives, mainly focussing on my left side which may be lagging, or i may just be paranoid, lots of reps, didnt count. meh

cg bench, various grips but at widest was shoulder width
lots x bar
lots x 40 kg
lots x 50 kg
(lol probably concerning that my cg bench seems stronger than my usual bench, maybe my form on normal bench is real shit or something, but seems alright to me.. )

ez bar skull crushers (dont really like these, but gave it a crack)
15kg + bar x 15 x 4 sets
-these never feel that good for me, never seem to get in the right position, elbows always in the wrong place but working on it.

various sets of cable pushdowns, changing between flat bar with normal and reverse grip, and rope.
about 1/3 stack x 12 x 3 sets
working up to around half stack


I am looking forward to a change from this split and having a set program to work on (stronglifts 5x5 i decided on) as it has clear progression and doesn't give me room to be a pussy and tell myself i'm not feeling 100% one day and not do all that i can.

Also am aware all my lifts are real weak for my weight, i dunno why, most people I know are suprised I look like I should be stronger than I am..
think it may be to do with never having sustained a calorie surplus for more than a few days in the last year.. forever cutting :roll:

keen as to get rid of a little more fat then eat more and get stronger!

[maccaz]

shoulders, taking it a bit easy as boxing in a few hours and shoulders get plenty of work as it is.

seated db press

17.5kg x 8 x 5 sets

standing bb press

bar x lots

bar behind neck x lots

30kg x 8 x 5 sets

35kg x 5 x 3 sets

dropset sorta thing:

lots x bar

lots x bar behind neck

side raises

5kg x 12 x 3 sets

7.5kg x 8 x 2 sets

front raises

10kg plate x 10 x 2 sets

6kg dbs x 10 x 3 sets

military front press machine where you can do one side at a time

10kg each side x lots

20kg each side x 12 x 2 sets

15kg each side x 8

10kg each side x lots

around 40 min walk, with the odd jog thrown in, never feel that comfortable running on treadmill..

boxing this afternoon, probably do some abs tonight as well.

[maccaz]

unplanned rest day yesterday, flatout with work etc, went for a 30min run though..

Today:

tbar row

20kg x 12 5 sets, alternating between the vertical and horizontal grips

seated machine row

lots x 75lb

12 x 90 lb x 3 sets

12 x 115 lb

seated row other machine with plates

20kg/side x 12 meh

wide grip pulldown (working hard on feeling this in the right place so slow and controlled movement)

1/3 stack x 12 x 2 sets

just over 1/2 stack x 12 x 4 sets

pulldown machine

20kg/side x 10 x 5

bb shrugs

bar x 30

40kg x 20 x 2 sets

40kg x 12

50kg x 12 2 sets

60kg x 12 3 sets

40kg x 20 x 2 sets

bar x lots

hands take a hiding from shrugs and bb rows when i do them, calluses on calluses lol, may look at using straps also as feel i could do a lot more with them, its always my forearms and grip that stops me..

20 minute run, gym packed so thought i'd give someone else treadmill (although il never complain about not being able to do longer cardio \:D/ ),

10 minutes on heavy bag trying to get used to new gloves..

been eating spot on last few days, 1800 cal. 200g protein. f*ck all carbs.

[tomsammce]

Looks good mate.

If could offer a suggestion, it would be to change the order of body parts around in your weight training. You have legs and back on back to back days, these are your two largest muscle groups so it would be a wise move to separate them.

[maccaz]

Looks good mate.

If could offer a suggestion, it would be to change the order of body parts around in your weight training. You have legs and back on back to back days, these are your two largest muscle groups so it would be a wise move to separate them.

thanks, yeeh good point, i will reshuffle them after tomorrow. cheers.

[maccaz]

Legs today, bit achey, had a shit sleep, ohwell.

squat form still real iffy so gonna have another session with pt to tidy it up before i risk fucking my back or something.. so no squats today.

Leg extensions

warm up 60lb x 30

various sets of 12, working up to just over half stack, 135lb i think.

135lbx12 x 6

150lbx10 x 1

60lb one leg at a time for 8 reps, alternating between legs, no rest between sets of 8 on each leg, lots of sets.

hack squat machine

0 (just machine) x 12 x 2 for warmup

20kg x 12 x 2

40kg x 12 x 2

60kg x 10 x 3

machine is a bit awkward, its not the weight that makes it hard, but the direciton of the movement, so not ideal, need to get squatting properly.

leg press was taken up by some young guys who were fucking around for ages so skipped it.

seated hamstring curls

90lb x 20 for warmup

135lb x 10 x 2

calf raises - because i used to be fat as, my calves have always been disproportionately big, so don't train them that often, but thought i'd give them a good jam today.

standing calf raises

90lb x lots

135lb x 12

bodyweight calf raise x12

150lb x 12 x 3

bodyweight calf raise x 12 in between each set, going for mean stretch

60lb x 30

then on a ledge did 100x bodyweight, going for a good as stretch. calves pumped as f*ck, biggest i've seen them, after this.

jelly walk and a bit of a break then

a few 3 minute rounds on heavy bag, must have been funny for anyone watching, calves were jelly, pretty much limping.

bit of a rest then

15 minute run at 13.1 k/hour

One thing i am noticing, my legs are getting waay leaner then the rest of me, like quads well defined etc and veiny as, especially when pumped.. wish the rest of me would follow suit!

as recommended, i am seperation legs and back, so starting tomorrow my days will be ordered:

1. chest

2. back

3. arms

4. shoulders

4. legs

[tomsammce]

Good split.

[maccaz]

chesticles lol

pretty average strength, just gotta face it that i shouldnt be expecting to get any stronger while still trying to lose fat, guess im reaching the end of having slight strength gains while in calorie deficit.

db bench

20kg x 12 x 2 sets

22.5kg x 8 x 3 sets

22.5kg x 5

bb bench

40kg x 15 x 2 sets

50kg x 12 x 3 sets

50kg x 8 x 3 sets

40kg x to failure think it was about 18

incline bb bench

40kg x 12 (felt real easy, especially top half of the movement)

40kg x 10 x 2 sets

50kg x 5 x 2 sets

45kg x 6 x 2 sets

40kg x lots

incline db bench

17.5kg x 8

17.5 kg x 10

17.5kg x to fail like 12 or somethin

flat db flys, 11kg dbs, like 3 sets of 10?

machine flys

90lb x 12 x 3 sets

105lb x 8 x 2 sets

90lb x 12 again

then machine chest press, which i usually finish off on, did:

75lb x 100, with slight rests at 25, 50, 75, chest is pumped as

12min run at 13.1km/h, went from nike free runs to nike zoom elite and huge difference for me, way more comfortable and stable feeling..

like 15 minutes on heavy bag.

1 hour boxing lesson, buggered. will sleep good tonight.

also, tried one of the HPLC protein bars, 45g protein, 380 calories, the chocolate one i had a while ago was mean, caramel i had today is disgusting!!

[maccaz]

back

t bar rows changing grip a little for each set, some horizontal some vertical grip

20kg x 12 x 3 sets

25kg x 10 x 2 sets

20kg x 10 x 2 sets

seated row machine

75lb x 12 x 5 sets

90lb x 12 x 2 sets

pulldown machine (love this)

20kg each side x 12 x 3 sets

30kg each side x 12 x 3

25kg each side x 12 x 3

wide grip pulldown

half stack exactly (will note weight next time)

12 x 8 sets

+ a couple sets of close grip

finished with a few underhand pullups, and 4 wide grip, cant do many of these, but when i tried 8 weeks ago couldnt do any so thats something :?

heavy bag 20 mins,

bodyweight is 80.2kg, bicep veins starting to show especially when pumped, will do another bodyfat test in 3 weeks or something

[maccaz]

arms

had a bit of a cheat feeed last night so was feeling pretty good this morning for arms.

alternating db curls

10kg x 7 reps each side alternating 3 sets

11kg x 12 2 sets

12.5kg x 6 x 3 sets

back to 10kg for 2 more sets of 12

ez bar preacher curl (anyone know how much these are meant to weigh?)

bar+ 10kg x 12 x 3 sets narrow grip

bar + 10kg x 12 x 2 wide grip

straight bar preacher curl

30kg x 8 x 3 sets

standing bb curl

30kg x 8

curl machine

4 plates down (not much) x 12 x 3 sets

finally ez bar standing curls

ez bar + 15kg x 12 x 2 sets

close grip bench

40kg x 12 x 2

50kg x 12 x 2

skull crusher (still cant get these working right lol, always feel like my elbows are in the wrong place, gave it a crack anyway)

bar + 15kg x 12 x 2

bar + 10kg x 12 x 3 (felt a bit more in the triceps with lighter weight, but still not right, like my elbows exhaust before my triceps or something lol?)

overhead db extension

first 10kg one arm x 12 each arm

then both arms 20kg x 12 x 4

few sets of cable pushdowns, rope, bar, and reverse grip bar, about half stack at most.

Couple of problems:

With curls, seems like my forearms are doing way more work than they should be, like my forearms exhaust before my biceps, and get painful pump in forearms..

skull crusher : will keep working on these, just dont seem to be really feeling them in my triceps.

finished with 30min run, 6km exactly which is pb for me

[tomsammce]

Concentrate on not gripping the db or barbell like your life depends on it... This is a common mistake ppl make not even realizing they are doing it which can lead to forearm fatigue/exhaustion.

Try that next time. Might help

Skullcrushers I'm not sure of a suggestion for u without seeing your form but there are a few diff ways to do these... It's basically just a horizontal cable extension so try it the movement on diff angles from point a to b as you would on a cable machine. You'll soon figure out which is the correct wat for you.

6km in 30min flat is good after a weights session.

[maccaz]

cool makes sense, will do. cheers.

[maccaz]

shoulders

db press

17.5kg x 8 x 5 sets

standing bb press

bar x 20

30kg x 7 x 4

40kg x 3 (pb i guess, only been doing bb ohp for a few weeks), reckon i could probably pop up a 50 or maybe 55 single if i was fresh

35kg x 5 x 2

bar x 10

bar behind neck x 10

side raises

7.5kg dbs x 12 x 5

5kg dbs x 15

front bar raise. straight arms

10kg x 12 x 2

15kg x 10 x 2

front plate raise

20kg x 3 haha no good

10kg x 12 x 3

bent over reverse flys i think theyre called

6kg dbs x 12 x 2

5kg dbs x 12 x 2 (feel these hardout in traps, not so much delts)

reverse machine fly

60lb x 12

75lb x 12

90lb x 12

anything that i try to do for rear delts gives me a tight as neck, probably doing something wrong, will youtube form.

all treadmills taken, no run today.

boxing soonish 1hour session

900g of lean-ish rump steak today , and a few veges, not much carbs.

rump steak 10.99 or something a kg at mad butcher all week, got lots, good change from chicken

[maccaz]

good leg session, leg press pb

hack squat 1pps x 12 x 2 sets for warmup

Leg extensions

lots x 60lb

135lb x 12 x 2

150lb x 12 x 2

160lb x 12 x 2

whole stack (just to see if i could) 255lb x 2 lol

135lb x 12 x 2

60lb one leg at a time, 5 sets of 8 on each leg, alternating

Leg press (broke my right tibia and fib in nov last year, didn't have a pin put in so took a long time to heal, 12weeks in cast, and 6 months off training legs, before breaking my leg my pb for leg press waas 4pps x 12)

today did:

1pps x 12

2pps x 12

3pps x 12

4pps (previous pb) x 8 x 2

5pps (pb) x 4 and a half lol

then 3pps x lots

probably could do 5pps + 20 for 1 or 2, but haven't tried.

seated hamstring curls

135lb x 12 x 3

180lb x 10 x 2

135lb x 12 x 2

both calf machines taken, and my calves still overpower the rest of my legs visually so not worried.

then some stretches and a rest then my fastest run ever, real stoked.

10min walk warmup then

5km in 23:03, and i wasnt wringing myself out, so could maybe do 22:30 if i was feeling real fresh, and not straight after legs lol.

what is a good number to aim for on 5km? is 20minutes verry good? might try that by end of this year.

[maccaz]

chest

flat bb press

bar x lots

40kg x 12

60kg x 5 x 3 sets

50kg x 10 x 4 sets

40kg x 12 x 3 sets

flat db press

20kg x 10 x 2

22.5kg x 5 x 3

17.5kg 10 x 2

incline bb press

bar x 12

30kg x 12

40kg x 12 x 5

chest pumped as f*ck

incline db

17.5kg x 8 x 3

machine flys

90lb x 10 x 5

seated chest press machine mass drop set i do each chest day

75lb x 30

60lb x 50

25min fast incline walk

boxing class, pray i wont have to do any pushups chest is buggered

still havent got below 80kg, 80.2-81.0 first thing in the morning depending what i've eaten haha

[maccaz]

rest from lifting yesterday but trained boxing and did a bit of a run

back today

grip and hands are doing my head in, definately getting straps by next back day.

t bar row

focus on doing the movement slowly and using my back

20kg x 10 x 5 sets changing grip each set

25kg x 10 x 2 sets

20kg x 10 again

bent over bar row (never tried these before gave it a bit of a go, felt good, just unsure how far i should be bent over, will watch some vids)

bar x lots

30kg x 12

40kg x 12 x 2 (easy as but wanna make sure im doing it right before i increase)

row machine

105lb x 12 x 2

90lb x 12 x 5

wide grip pulldown

half stack exactly x 12 x 3

half stack + 1 x 8 x 2

half stack x 10 x 2

pulldown machine , underhand grip

20kg each side x 12 x 2

25kg each side x 10 x 4

20kg each side x 10

hands are buggered, real gutted

bb shrugs

bar x 20

30kg x 20 x 2

40kg x 12 x 2

50kg x 12 x 2 (hands are ruined at this point, normally go up to 60 but too sore)

40kg x 12 x 1

bar x lots

20min fast walk on treadmill

shake, bit of a rest, then boxing class.

still getting leaner, that vein that goes over front of delt and down bicep is showing nicely when pumped, never really seen it before.

[maccaz]

arms

alternating db curls

10kg x 20 (10 each side) x 3

12.5kg x 10 x 3

11kg 20

10kg x 20 x 2

ezbar preacher curl

10kg + bar x 12 x 4

standing ez bar curl

10kg + bar x 12 x 4

15kg + bar x 8 x 2

bb curl

20kg x 12 x 2

26kg x 8 x 2

preacher curl machine

few sets of not much weight, one arm at a time, trying to work lots on my left arm cos im pretty sure its noticeably smaller than my right lol.

benchs taken so decide to smash out heaps of pushdowns so:

rope pushdown

half stack x 12 x 5 sets

bar pushdown

half stack x 12 x 5 sets

reverse grip bar pushdown

half stack x 12 x 5 sets

mean pump at this point then

overhead db extension

7.5kg x 8 each arm x 5 sets

close grip bench

40kg x 12 x 3

finish off with 1 arm at a time rope pushdown

18lb x 12 x 4 sets each arm

no cardio today cos im lazy and its sunday and iv trained boxing 7 days in a row

[maccaz]

shoulders

db press

15kg x 10 x 3

17.5kg x 5 x 7 sets ouch

machine press

20kg/side x 10 x 3 sets

seated smith machine press

never done this before, felt awkward as, just did 20kg x 12 x 1 and 30kg x 12 x 1

standing bar ohp

bar x 20

30kg x 10 x 5

35kg x 5 x 4 sets

30kg behind head x 10 x 2 sets

bar x 20

bar behind head x 20

db side raises

7.5kg x 10 x 5 sets

6kg x 10 x 2 sets

front raise

10kg plate x 10 x 2 sets

10kg bb x 10 x 2 sets

15kg bb x 10 x 2 sets

6kg db's x 10

bent over reverse fly sorta things

5kg db's x 12 x 2

20minute run

then home to inhale 600g chicken breast, running makes me fkn hungry, always hungry these days with running + boxing + trying to eat low calories.

chewing a bit of nicotine gum, dont notice a difference.

might get some thermos or something.

weight still stuck on the 80kg mark in the morning, but getting leaner slowly.

boxing class soon

[maccaz]

boxing session in the AM then:

big leg session, walked out of the gym like a cripple.

pyramid of leg press, biggest one iv done

1pps x 20

2pps x 20

3pps x 10 x 3

4pps x 10 x 3

5 pps x 8 x 3 (rep and set pb)

4pps x 10 x 2

3pps x 10 x 2

2 pps x 20

1 pps x 40

hip flexibility issue, cant get super deep unless toes are pointed out a bit, working on it and slowly getting better though. i think this may be causing my squatting issue as well, cant get deep enough while keeping my heels planted, so will try get it sorted asap.

seated hamstring curl

lots x 60lb

120lb x 15 x 4 sets

150lb x 8

120lb x 10 x 2 more sets

60lb x 10 to finish

standing calf raises

lots x 60lb

12x105lb

20x bodyweight

12x 105lb

20x bodyweight

12x 105lb

20x bodyweight

and kept alternating between these 2 for a few sets and then

20x bodyweight on a ledge x 3, going for big ROM

seated leg extension

lots x 60lb to warmup

135lb x 12 x 5 sets ouch

one leg at a time 60lb x 8 each leg, for like 4 times on each leg, cos im always worrying my right leg is doing more than half the work..

legs are completely cooked at this point, no running today.

5min fast walk.

[maccaz]

good day.

woke up this morning weight 79.7kg after a piss, getting under 80 was a bit of a mind f*ck as id been stuck in the 80.*'s for a few weeks. abs should show if i lose 5ish more kgs imo. lightest/leanest i've been since i was probably 10 or 11 haha. strength is staying the same, or slightly improving still. cant wait to do a bulk though

chest day

flat db bench

20kg x 10 x 3 sets

22.5kg x 8 x 3 sets bit wobbly but ok, getting the hang of doing these

flat bb bench

bar x 10

40kg x 10

50kg x 10 x 5 sets

40kg x 12

incline db flys

10kg x 10 x 2

11kg x 10 x 2

incline bb bench

bar x 10

40kg x 10 x 5 sets

incline db bench

17.5kg x 6 (lol) x 5 sets

machine flys

75lb x 10

90lb x 8 x 4

75lb x 10

finish with chest press machine, sorta dropset

75lb x 30

60lb x 30

30min flat treadmill walk

boxing class

might go for a bf% test early next week if i can be bothered. last one was 84ish kg @ 20.2%

[maccaz]

no weights today, shitty sleep then boxing class, need to get a good nights sleep .for some reason im automatically waking up 2 hours earlier than i need to, and cant get back to sleep.

also want to find some sort of remedy to stop me having weird fkn dreams, feel like i'm not getting proper sleep cos of it.

[maccaz]

first time using straps and best back session i've ever had.

machine rows for warmup

105lb x 10 x 5 sets

t bar row

20kg x 12 x 2

30kg x 8

25kg x 10 x 3

seated cable row

started with 60lb x 12 x 2

added straps, did :

whole stack minus 2 plates x 10 x 3 felt good as

wide grip pulldown with straps

whole stack minus 3 plates x 10 x 3

72lb x 12 x 4 sets

machine pulldown no straps

20kg each side x 12 x 2

30kg each side x 12

25kg each side x 10 x 3 sets

20kg each side x 15 x 2 sets

bb shrugs (main reason i wanted straps and it was good)

bar x 20

40kg x 12

60kg x 12 x 2

80kg (pb) x 12 (rep pb) x 3 sets

could have done 100 + if i was feeling fresher but running out of time

60kg x 12

x 20

db shrugs

25kg x 12 x 3

straps made a huge difference, added a good 20 onto bb shrugs that my hands couldnt handle, reckon i could do 120kg with good rom if im fresh

20min walk

boxing class

[maccaz]

meh arms session

alternating db curls

10kg x 20 (10 each arm) x 4

11kg x 20 x 2

12.5kg x 12 x 2

10kg x 10

seated preacher curl

10kg + bar x 8 x 4 sets

preacher machine curl

30lb x 12 x 5 sets

standing bb curl

15kg x 12 x 2

20kg x 8

overhead db extension

10kg x 8 x 3 sets each arm

cg bench (starting to get the hang of these pretty good)

40kg x 12 x 6 sets, playing with how far up my chest the bar comes down to get max load on triceps

rope push downs

few sets of 12 pretty light

bar push down

reverse grip bar pushdown

no cardio today, run out of time