2015 the year to eXceL

[Spacebound]

What you need is, bagels, cream cheese, tomatos, chicken (to make juicy as f*ck chicken rolls with mayo +bbq sauce), tinned pineapple, juice, watties potato roasties and rocky road museli bars.

Or have a look on youtube at pete rubish's deit for suggestions

[Pseudonym]

Okay so the I've been reminded that the internet is awash with dietary bullshit and it's tiresome.  This experiment won't end that, but at least I'll get to wank on about it in response to future confrontations with dietetic inanity.

Gonna log daily what I eat, before pic is there already.  Will continue until I get bored and we'll see what happened.

So have you been, and will you be, keeping your macros the same? You need to if you want to compare apples with apples. (Or with apple-flavoured-confectionary-containing-a-similar-amount-of-carbs.)

A true IIFYM test would be fascinating, and something I've been meaning to do myself - I just haven't got lean enough to make for immediately obvious results.

[Kalidane]

Okay so the I've been reminded that the internet is awash with dietary bullshit and it's tiresome.  This experiment won't end that, but at least I'll get to wank on about it in response to future confrontations with dietetic inanity.

Gonna log daily what I eat, before pic is there already.  Will continue until I get bored and we'll see what happened.

So have you been, and will you be, keeping your macros the same? You need to if you want to compare apples with apples. (Or with apple-flavoured-confectionary-containing-a-similar-amount-of-carbs.)

A true IIFYM test would be fascinating, and something I've been meaning to do myself - I just haven't got lean enough to make for immediately obvious results.

 

 

Well, I just couldn't find a way to make that work.  Even with a variety of fast foods and Japanese, I got thoroughly sick of the foods.  Especially McDs.

 

New avatar is heavier and leaner than latest progress pic and mainly took advantage of jet planes, corn/potato chips, and peanuts.

Training has for some time been largely physio rehab stuff using dumbbells 3kg or less, plus DB press.  That's only once a week now as I can't stand my gym.  Essentially a night club with the lights on but no chicks to be seen.  75 decibels?  Seriously?  Probably close to completing rehab and also finding a new gym and apartment so enthusiasm should pick up soon.

 

 

[Kalidane]

Completed(?) rehab so better write some numbers down before I forget them.

 

Leaned out a bit to around 75.5kg.

 

A week after concluding treatment for shoulders I figured the smart thing to do after 16 weeks no pressing would be to try for a new bench press PR.  Made 85kg but missed 90kg which was what I needed.  Woulda got it with less fatigue so no /afk /kill myself.  Shoulders were fine - it was the biceps letting the team down.

 

Tried chinups as part of the plan to sort that but taking them easy with 7, 5, 5, 5 reps was still enough for 4 days of unusable shoulders so this could be trickier than expected.

 

Deadlift still playing around at 140kg as form is still untrustworthy but rackpull is easy enough 220kg and should have no trouble making 240kg on a good day.

 

Got new shoes so learning to squat all over again.  Huge change having that heel elevation.

[Kalidane]

Turned out chinups wrecked the right shoulder for 15 days of constant pain.  Good job ref.

 

A string of niggles and strains since but I think I'm now coming clear of them.  Started recording training again to help pinpoint causes of issues and to help in the treatment thereof.

 

Scales died a while ago so IDK.  The recent un-dated sessions follow.

 

 

 

Session 1

Pendlay Rows #Form

40kg x 12 x 2

50kg x 6 x 5

 

DB Bench

20kg x 12

20kg x 10 x 2

20kg x 12

 

DB Flyes

8kg x 10 x 4

 

Hammer Curls 

10kg x 10 x 4

 

Rope Tricep Pushdown

Prolly 4 sets

 

 

 

Session 2

BB Bench

Bar x some

40kg x 12 x 2

60kg x 6 x 3

 

Biceps

some

 

 

 

Session 3

Squats

 

 

 

Session 4

Rack Pulls

100kg x some

140kg x some, chalk and switch

180kg x not much, straps

lower back farked

 

DB Press

20kg x 10 x 3

16kg x 8 x 3

 

Arnold Press

some

 

 

 

Session 5

BB Flat Bench

Bar x 10

40kg x 10

 

Wide Grip

40kg x 10 x 2

40kg x 8 x 2

no issues

 

 

 

Session 6

Rack Pulls

100kg x some, chalk

140kg x some, chalk

4pps x some, chalk

3pps x some, chalk and switch

 

Pinch grip training

 

 

 

Session 7

Scapula stuff

 

Deadlift Technique

60kg x 5 x 4

Still not getting good hip hinge.  Trying to get away from round back and erectors doing all the work.

 

 

 

Session 8

Pendlay Rows

40kg x 10 x 2

 

Pendlay Rows, underhand grip

40kg x 10 x 2

40kg x 8 x 2

Weird as with u/h grip

 

BB Bench

Bar x 10 x 2

40kg x 10

40kg x 8

50kg x 8

 

Glute stretches

Hips/glutes not cool

 

 

 

Session 9

Bis/Tris

S/S 6 sets

 

Rack Pulls

100kg x 5

100kg x 3 x 3

Gave up.  Still not 'getting' the hip hinge

 

 

 

Session 10

BB Flat Bench

Bar x 10

40kg x 8 x 2

60kg x 8

60kg x 5

70kg x 3 x 3

40kg x 8 x 2

No issues

 

Bis/Tris

S/S 4 sets

 

 

 

Session 11

Internal Rotators

2 sets of 15, 2 sets of 10

Farked the right shoulder (couldn't rotate externally or 'empty can' test, oddly)

 

Sumo Deadlifts (first time)

60kg x a bunch

That farked my back, turned out to be glutes however

 

Lat Pulldowns, neutral grip

couple of sets

 

Rope Tricep Pushdowns

5 sets

 

 

 

3 hours of massage with a cricket ball today and I can walk/sit painfree after a nightmare week.  Those farkin glutes.  With any luck I'll be able to train for other-than rehab or diagnostic purposes.  Gotta remember to stretch pecs as there is a good chance they are one of the bigger scapular stability issues.  

[Kalidane]

5 more 1 hour sessions with the cricket ball and the glutes are nearly sorted.  Regained the ability to contract them which is a positive.  That'll make compound lifts a lot better.

 

 

3 quickies since Monday

 

Session 12

Bis/Tris S/S 5 sets

 

 

Session 13

NG Lat Pull Downs

4 sets shoulder clicky and awkward

 

Tricep Extensions

4 sets

Need to stretch after this in future to speed things up

 

 

Session 14

NG DB Bench

6 sets hard squeeze at the top

 

DB Rows were chit

Lats or teres minor felt like chit.  Bunch of stretching did good things.

 

Arnold Press

4 sets

It's about the only thing I can do for lat. delts so this'll have to be a regular.

 

 

 

Pretty close to getting back into it now

[Kalidane]

Session 16

 

 

Seated Row - neutral grip

6 sets of 12

 

Arnold Press

6 sets of 10

 

DB Bench

6 sets of 10

 

DB Row

3 sets of 8-12

 

 

I should be able to confirm from this session if it's lat pulldowns that are a prob. Not too hard to guess but we'll see...  Post. chain not ready to roll yet.  May do light deficit deads anyway and see what happens.

[Kalidane]

Hmm I should have recorded dates.  This is getting confusing.

 

 

Next one

Seated Row NG

35kg x 12 x 6 squeezy

 

Arnold Press

8kg x 10 x 2

10kg x 10 x 4

Have to try this seated as it still seems kinda awkward

 

Flat DB Press

16kg x 10

20kg x 8 x 2 

16kg x 10 x 3

Can't decide on weight.  Either can deliver great pec squeeze at the top.  Don't need much weight to pull that off.

 

DB Row

20kg x 12

20kg x 10

20kg x 8

This combined with seated row seems to be a lot more isolated than and barbell variant and is good fun.

 

 

Next

 

Squat 

Bar x 12

40kg x 10 x 3

Glutes all g at the time and no probs showed up later.

 

Pendlay Rows U/H 

40kg x 10

40kg x 8 x 2

Elbow flare always makes this feel like the ROM is wrong.  Post. chain seemed okay with this too.

 

Bis/Tris super set x 3

Different Bis/Tris super set x 3

 

 

Next 

 

Seated Rows NG

35kg x 12 x 2

35kg x 10 x 4

With that squeeze

 

Arnold Press

10kg x 12

10kg x 10 x 2

8kg x 10 x 3

 

Flat DB Press

16kg x 10 x 6

 

DB Row

20kg x 12 x 3

 

Too gassed to add in bis/tris but maybe next time.

 

 

12 Dec

Squats 

40kg x 10 x 4

 

Deadlifts

70kg x something x 6

 

Squats felt fine, deadlifts not so much.  While the glutes are sorted there does remain some other thing that I can't identify.

 

Seated Row NG

36kg x 12

42kg x 10 x 2

49kg x 8 x 3

 

Arnold Press

10kg x 10 x 3

 

Bis/Tris super set, can't read the volume

 

 

14th Dec

Rack Pulls

60kg x 10

100kg x 6

140kg x 2 grip has dropped off with the time out

140kg x 6 straps from here on

180kg x 3

Easy enough that I loaded 200kg then noticed I'd torn the heel of my palm, due to straps cutting in.  Left it there, but should really have just done volume at 100kg for the forearms.  Glutes/post. chain seemed fine and that was what I was testing here.

 

 

15th

Shoulders have felt 'dry' and shit for a few days so something different from the usual Monday routine.

 

4 sets R/C stuffs

 

DB Flies

8kg x 12 x 4

10kg x 10 x 4

 

DB Tricep Extensions

20kg x 10

20kg x 7 x 2

Should stuck to 16kg lol

 

Rope Tricep Pushdown

Drop sets x 5.  Reps got up to high 20s and pump was lunatic.

 

Gym had no water and I was dying so that's a wrap.

[Kalidane]

Damned dates...

 

Some day

Rackpulls 4 sets for grip training

Bis/Tris 5 and 4 sets of 15 respectively

 

Some other day

U/H Pendlay Rows

40kg x 10 x 6

 

Seated Rows (stirrups)

42kg x 10

42kg x 8 x 2

35kg x 8 x 5

 

DB Rows

16kg x 10 x 2

 

forearms smoked

 

 

Some other other day

DB Bench

10kg x 12 x 2

16kg x 12

20kg x 10 x 3

16kg x 10 x 4

 

Lost my shit at Nicki Minaj playing at 85db.  Fucking homos.  Outta there.

 

 

 

New gym

25th Dec

 

DB Flies

10kg x 12 x 5

 

Arnold Press

12.5kg x 10 x 5

 

T Bar Row NG

20kg x 12 x3

40kg not an option right now...

 

Bis/Tris 2 sets

 

Quick one after work as there was a plane to catch.

 

 

29th Dec - before work

Seated Rows (stirrups)

5plates x 12 x 6

 

Arnold Press

10kg x 12 x 3

 

T Bar Rows NG

20kg x 12 x 3

 

Tricep Extensions

15kg x 12 x 2

 

Rope TPD

4plates x 15

5plates x 12 x 2

 

Curls

3 sets of 12

 

 

30th Dec - before work

Bis/Tris a bunch

didn't have as much time as I thought so a shortie

 

Loving the equipment at the quiet empty gym.... it's like a garage gym only better equipped

 

 

Replaced busted scales today.  Huzzah.  Prolly won't train before work tonight.  We'll see.

[Kalidane]

Got some stuff sorted with sports physio so back to the typing.  Postural/lower ab stuff essentially.

 

 

Friday (doing this from memory)

Deadlifts

60kg x 10 x 2

100kg x some x some

120kg x a few x some

 

Been a pretty long time since I did deadlifts so this was mainly technique and grip training, so no switch grip or straps.

 

 

Monday. Shoulders felt shit for ages so figured I'd give them something to do.

Cable Seated Row using back (normally don't move the upper body at all)

6 plate things x 12 x 3

#Warmup

 

Rackpulls (high pulls - knee height rather than under)

60kg x 10 waste of time

100kg x 8 

140kg x 5 x 2

180kg x 3 x 2  (straps)

200kg x 2 x 3  (straps)

 

 

Bench Press

40kg x 10 x 2

60kg x 10 x 3

40kg x 10

Yeah left shoulder felt dodgy as shit, but no trouble afterwards.

 

SLDL cos there was time

60kg x 10 x 3

 

 

Upper traps a bit stiff/sore a day later but otherwise legit.  Not sure if squats are next - recovering from that gets in the way of more pulls yo

 

After some terrible eating efforts and illness in Feb weight 156lbs or around 71kg  fark me