Think less, eat more

[FellowshipOfTheRon]

Day 89

Ch 4: Week 1, Session 2

In and out real fast... working out real close to bed time now so feeling sleepiness kick in.

Duration : 40mins

Workout

• Shoulder warmups
• OHP
  • 2x5x45lbs
  • 5x50lbs
  • 3x5x65lbs (originally thought I'll do more weight but haven't done these for ages and felt I should do lighter this week and focus on technique)
• DB Incline Press
  • 8x25lbs
  • 8x35lbs
  • 2x8x40lbs
• Side delts machine
  • 3x5x40lbs
• Hammer shrugs machine
  • 12x90lbs
  • 3x12x135lbs
• 10mins treadmill
• Stretching

[FellowshipOfTheRon]

Day 90

Ch 4: Week 1, Session 3

Duration : 62mins

Workout

• Shoulder warmups
• Bent over rows
  • 2x5x45lbs
  • 5x65lbs
  • 3x85lbs
  • 2x100lbs
  • 5x5x120lbs
• BB Incline Press
  • 3x5x95lbs
• Pullups
  • 3x8 bw
• EZ Bar Curls
  • 8x30lbs
  • 3x5x50lbs
• 15mins treadmill
• Stretching

[FellowshipOfTheRon]

Day 91

Ch 4: Week 2, Session 1

Pretty good session, bumped all the weights up by 5lbs since last weeks session seems like a reasonable amount to increase by each week for now.. not sure if I'll keep with the dips though because I can already feel a bit of shoulder problems coming in when performing them

Duration : 1hr15mins

Workout

• Shoulder warmups
• BB Flat Bench
  • 2x5x45lbs
  • 5x65lbs
  • 3x85lbs
  • 2x105lbs
  • 5x5x120lbs
• DB Rows
  • 3x8x55lbs
• Dips 3x5
• DB Curls
  • 5x25
  • 3x8x25lbs
• Abs Weighted crunch machine
  • 3x20x40lbs
• Treadmill 23mins

[FellowshipOfTheRon]

Day 92

Ch 4: Week 2, Session 2

Session time creeping up slowly, I'm gonna have to tighten up the rest periods a little. Pretty sure I can halve it for the most part without affecting the workout for now, none of this is anywhere near as hard as it was when it was all performed after 5x5 squats before.

Duration : 1hr19mins

Workout

• 8 mins treadmill
• Shoulder warmups
• BB OHP
  • 2x5x45lbs
  • 5x50lbs
  • 4x60lbs
  • 3x3x90lbs (felt some uncomfortable elbow pains here, need to re-assess form!)
• DB Shoulder press (replacing inclines with this as didn't feel them much last week)
  • 2x12x20lbs
  • 2x8x30lbs
  • 6x40lbs (pushed to just before compete failure)
• Side delts machine 3x8x32.5lbs
• Pullups bw+25lbs 3x5
  • DB Shrugs
  • 12x35lbs
  • 3x12x45lbs
• Treadmill 15mins
• Stretch 10mins

[FellowshipOfTheRon]

Ooops, forgot to post Fridays workout.

Day 93 - Fri 28/03/14

Ch 4: Week 2, Session 3

Duration : 1hr7mins

Workout

• Treadmill 5mins
• BB Rows
  • 2x5x45lbs
  • 5x65lbs
  • 3x85lbs
  • 2x105lbs
  • 5x5x125lbs
• Cable lat pullovers
  • 2x10x50lbs (both arms)
  • 3x8x30lbs (1 arm at a time)
  • Rear delt flye
  • 12x70lbs
  • 2x12x90lbs
  • 8x110lbs
• Hammer Rows machine
  • 3x10x45lbs per arm
• EZ Curls
  • 5x40lbs
  • 3x5x60lbs
• Hammer MTS Machine curls
  • 10x20lbs
  • 8x50lbs
  • 5x40lbs
• Tricep pushdowns (1arm a time)
  • 5x50lbs
  • 2x8x30lbs
• Stretching

[FellowshipOfTheRon]

Day 94

Week 3, Session 1

Duration : 1hr3mins

Things felt so nice and easy today, it was really awesome! I've been trialling this PWO called SuperSize...it's awesome, does what it says on the box. I'll be trialling it for a full month so will see if the effects will continue to last. Today was 2 scoops which was a blast! I've noticed a bit of fat starting to build up around me body composition really changed for the worse since my ankle injury/knee problems came back.. will be increasing intensity of my workouts. Also can't wait to get back in to a bit of running, reckon everything will take care of it self again once I'm back to business as usual with 5x5+bit of cardio!

Workout

• Shoulder Warmups
• BB Flat Bench
  • 2x5x45lbs
  • 5x65lbs
  • 4x85lbs
  • 2x105lbs
  • 5x5x125lbs (this felt so easy today!)
• DB Rows
  • 3x8x50lbs
• Skullcrushers
  • 3x12x40lbs ez curl bar
• DB Preachers
  • 5x30lbs
  • 8x20lbs
  • 2x12x15lbs
• Weighted crunch machine
  • 4x12x50lbs
• Treadmill 12mins
• Stretching

 

[Kalidane]

Day 94

... I've noticed a bit of fat starting to build up around me body composition really changed for the worse 

 

 

Haven't seen much mention of calories, macro composition and weight.  How have those been going?

[FellowshipOfTheRon]

Day 94

... I've noticed a bit of fat starting to build up around me body composition really changed for the worse 

 

 

Haven't seen much mention of calories, macro composition and weight.  How have those been going?

I exaggerated a little lol not really fat but not been gaining either. Another 3-4 more weeks I'll be back to 5x5 lean bulk form and will start tracking everything again.. just don't see much point doing it now since really in recovery mode adding stress for nothing.

 

Also, feeling a little guilty skipping gym today but I feel it's for the better as I almost KO'd in traffic on way home today. Been up since 4am, worked through till 5.30pm and sleep wasn't too good previous two days so figure I'll take it easy tonight sleep early and just tag on a bit of extra work for Fridays session.

[FellowshipOfTheRon]

Managed to sneak in some quick selfies just before work today lol.. been a while since progress pics so here is some 'progress' (well not really but whatever). Hven't weighed myself in ages either guessing I'm more like early 60s now instead of mid 60s....  ;\

 

Just got home from work so uploading this now, gonna go get some food then smash the gym report back with workout

 

[AZIDE]

what type of work do you do?

[Pseudonym]

here is some 'progress' (well not really but whatever).

You don't think you've made progress? Maybe I missed a set of photos, but I'm sure you've grown since the last time I saw you.

[FellowshipOfTheRon]

what type of work do you do?

Contract software development, full time enterprise level 1/2 IT support

here is some 'progress' (well not really but whatever).

You don't think you've made progress? Maybe I missed a set of photos, but I'm sure you've grown since the last time I saw you.

I dunno I feel I've made progress since last year but not so confident about the past month but that might just be that I've changed a lot like having started full time work so sleeping/eating patterns and ofcourse not training with as strict a focus on anything since end of that Smolov Bench.

 

Day 95 (4th April 2014)

Week 3, Session 2/3

Duration : 1hr8mins

Had a bit of a Session2/3 combined workout since missed it on Wednesday. Good to be back in the gym, felt like I was away for ages!

Workout

• 5 min treadmill
• Shoulder warmups
• BB OHP
  • 2x5x45lbs
  • 5x65lbs
  • 3x75lbs
  • 3x3x95lbs
• Chest supported rows (machine)
  • 2x5x75lbs
  • 5x90lbs
  • 3x5x125lbs
• DB Shoulder Press
  • 2x12x20lbs, 12x35lbs, 8x35lbs, 3x45lbs
• Shrugs
  • 12x35lbs, 12x45lbs, 12x50lbs
• DB Curls
  • 5x40lbs, 2x5x50lbs
• Quick Abs circuit x2
• Treadmill 5mins
• Stretching

[FellowshipOfTheRon]

ah crap, went gym last couple days without the notebook then forgot to write down what i did here when i got home.. anyway didn't skip those days just forgot to write down.. haven't had my head screwed on right recently lol whole week of 10hr work days so far, will be logging tonights though!

Btw I ran for about 10mins both those sessions, ankles felt a bit of pain but not near as bad as couploe weeks ago. I almost have full ROM again atleast for up/down.. side to side is another story gonna have to keep doing more gradual stretching but things going to plan so far.

Days 96/97 (Week 4 Sessions 1 & 2) - lost in the matrix!

[FellowshipOfTheRon]

Day 98 (for Friday 11th April 2014)

Week 4, Session 3

Duration : 1hr4mins

Workout

• 6min treadmill
• Shoulder warmups
• EZ Bar Bent over Rows
  • 10x40lbs, 10x60lbs, 5x80lbs, 3x5x100lbs
• V  Bar Low Rows
  • 3x8x85lbs
• Hammer Rows
  • 3x8x45lbs
• Rear Delts
  • 3x8x10lbs
• DB Pullovers
  • 3x10x35lbs
• Hammer Shrugs
  • 3x10x135lbs
• Treadmill 6mins
• Stretching

[FellowshipOfTheRon]

Day 99 (for Monday 14th April 2014)

Week 5, Session 1

Wow, almost workout day #100 since I started this log, going through now I'm pretty happy with over all progrss.. despite having lost out a little recently due to the ankle I feel I've still grown over all in body and mind!

Duration : 1hr5mins

Workout

• 5mins treadmill
• BB Bench
  • 2x5x45, 5x65, 3x85, 3x115lbs
  • 3x3x135lbs
• Machine Chest Press
  • 2x12x75lbs
  • 2x8x105lbs
  • 5x135lbs dropset 5x105lbs dropset 5x75lbs
• Pec deck 3x10x60lbs
• Side delts (DB) 3x10x15lbs finished off with 10x10lbs
• Overhead triceps (DB) 12x30lbs, 10x40lbs, 5x50lbs
• Treadmill 12min
• Stretching

[FellowshipOfTheRon]

Mean long weekend, took Fri/Monday off from gym, gonna smash it up in the gym tomorrow though (gymrat style) for my 100th logged workout!

[FellowshipOfTheRon]

Wohooo, 100th Logged workout *dance4*

Day 100 (for Wednesday 23rd April 2014)

Week 6, Session 1

Was in the gym fair bit longer than I have been recently, really loved it though. Getting a bit of movement back in to my legs now so thought I'll do a bit of circuit stuff at the end, what a great way to finish the 100th workout. Heaps of fun last night and looking forward to more strong workouts like that, yay to getting fit again!

Duration : 1hr27mins

Workout

• 5 min treadmill
• Shoulder warmups
• BB Row
  • 12x45lbs, 2x5x95lbs, 5x5x135lbs
• Cable Lat Pulldowns
  • 12x70lbs, 8x100lbs, 5x130lbs
• Cable Straight Arm Pulldowns
  • 12x50lbs, 12x70lbs, 10x90lbs
• Shrugs (ss w/ hanging knee raise 3x12)
  • 3x12x90lbs
• 10 mins ab circuits
• Treadmill 10mins
• Stretching

 

.. in 2 more weeks it'll have been 3months since my ankle injury. Time went by pretty quick in that time, ankle still suffers a bit from side to side ROM but doing daily stretches and stuff to help it out and hasn't really had swelling in ages... looking forward to getting back in to squats (will get back to 5x5) from 9th May!

[FellowshipOfTheRon]

Day 101

Week 6, Session 2

Dam awesome session today.. done mainly shoulders but threw in a bit of arms craziness in the end. Also was feeling a bit 'screw this i've waited long enough' and jumped in the squat rack at the end of the session done some quick 5x5 with 40kg, all felt pretty good though leg doms kicked in pretty quick with just that lol. I think not having squatted for so long and all that stretching of the hip flexors in the down time has served me really well as I'm finding my squat form is so much more natural now - silver lining to everything I guess. Probably I'll keep up with some light squats end of each session for next couple workouts until back to 5x5.. not long to go now until I'm off that captain upper body time.

Duration : 1hr45mins

Workout

• 5 min treadmill
• Shoulder warmups
• Pullups
  • 2 sets of 15
• OHP
  • 2x5x45lbs, 5x55lbs, 3x75lbs
  • 3x95lbs, 2x3x100lbs, 2x5x85lbs
• DB Shoulder Press
  • 2x5x40lbs, 2x8x30lbs
• CGBP (gave up as felt extreme shoulder & elbow pain on this one, I just couldn't find a comfortable way to do it)
  • 2x5x45lbs, 2x5x95lbs
• Side delt machine
  • 3x8x32.5lbs
• Rear delt dbs
  • 12x5lbs, 2x12x10lbs.. delts completely wasted now
• Bunch of bicep/tricep stuff
• Squats
  • 2x5x45lbs, 5x5x95lbs
• Treadmill 5min
• Stretching

[FellowshipOfTheRon]

logging for yesterday

 

Day 102 (Monday 28th April 2014)

Week 7, Session 1

Went crazy on chest, pretty happy with progress I"m making there which is more reps with the lower weights which should in turn help support a better 1RM when I try again later. When I tried squats at the end I was completely stuff though, it felt a little like I tore the hip flexors which had me really concerned for a bit but feeling much better now, I put it down to ignoring the warmup protocols I had developed earlier.. even though weights were pretty damn light. Shoulders were also still pretty buggered from Fridays session but didn't seem to affect the chest workout too much, I kept it pretty low volume anyway just in case though.

Duraiton : 1hr7mins

Workout

• 5 min treadmill
• Bench
  • 2x5x45lbs, 5x65lbs, 5x95lbs, 4x105lbs
  • 2x3x135lbs
  • 6x115lbs
  • 2x8x115lbs
• DB Incline Flyes
  • 2x8x25lbs, 12x15lbs
• Pullups
  • 2 sets of 15 reps
• Squats
  • 5x45lbs, 3x5x95lbs.. had to stop as hip flexors jammed up
• Stretches with AB stuff in between

[FellowshipOfTheRon]

logging for yesterday

Day 103 (Wednesday 30th April 2014)

Week 7, Session 2

Pretty good session generally but I think I may have messed up hamstrings again... really hope not. Doesn't seem serious as I'm able to walk fine today but felt significant pop at back of knees yesterday and it still feels kind of numb in that area. I was able to run fine without pain last night and still without pain now so think I'll just ignore it until it shows further signs of worsening.

Duration : 1hr21mins

• 5mins/50cal cross trainer
• Bent over rows (BB)
  • 2x5x45lbs, 2x5x95lbs, 5x115lbs
  • 2x5x135lbs....third set failed with pop of hamstrings
• Seated Row 5x5x90lbs
• V Bar Pulldowns 3x8x70lbs
• Biceps/Abs stuff
• 10mins treadmill/110cals
• Stretching

[FellowshipOfTheRon]

logging for yesterday

Day 104 (Friday 2nd May 2014)

Week 7, Session 3

Might be my last logged session for a bit, gonna be down in Wellington area next week to sort a new client for work and then I think another 2-3 weeks after that for some training, might start logging again if I find a place with decent casual rates or whatver otherwise I'll just do some basic running/pushups/pullups

Duration : 1hr10mins

• 5min Treadmill
• Warmups
• OHP
  • 2x5x45lbs, 5x65lbs, 2x3x95lbs, 5x75lbs, 12x65lbs
• DB Shoulder Press
  • 3x12x25lbs
• Rear delt flyes
  • 3x12x30lbs
• Side delt machine
  • 3x5x47.5lbs
• 5mins ABs circuit
• Stretching
• 10 mins treadmill

[FellowshipOfTheRon]

Wow 3 whole weeks since my last proper workout! Been ages.. was away on a work trip and pretty much mind was elsewhere during that time.

Managed to squeeze in a few easy 5k jogs and little bit of pushups here and there but nothing much.

The ankle seems to be doing heaps better now only really inflaming towards the end of the 5km runs so I reckon more than good enough to get back in to squats.

My working hours are also gonna be shifting so expecting bit of a change in my life from next week.. will be shifting to 4pm to midnight dunno how exactly I'll manage my time just yet but pretty much set on taking care of gym before work and having some good rest period inbetween that & when I have to start my shift.

[maccaz]

What do you do for a job? It right?

[AZIDE]

What do you do for a job? It right?

call centre for ANZ or some other indian desk/computer job i think

[FellowshipOfTheRon]

 

What do you do for a job? It right?

call centre for ANZ or some other indian desk/computer job i think

haha thankfully not a call centre for end users but close enough i guess just another indian behind a computer somewhere in tech support. i used to do level1 & 2 service desk now i'm moving up to a team lead position/level 2 support. SD not near as stressful as call centre when you're talking to joe bloggs sitting at home complaining about how his internet is too slow to play world of warcraft or some crap lol, people are calling from work and it's all recorded so if they talk crap you just end the call and submit the evidence to your boss/their boss.