Think less, eat more

[FellowshipOfTheRon]

Chapter 5 : Back on track with Upper/Lower

Haven't fully decided the routine yet but keen to re-visit the upper/lower approach. Was initially thinking to do 3on-1off again but at this point I don't have the spare time (or not really willing to give up free time from other areas) for going to the gym 6x a week.

Around 4x a week would be my max and I'm keen on hitting everything twice in that period, perhaps with a strength focus in one session and more hypertrophy in the other. I'm getting pretty lazy haven't even drafted out a plan will probably look through other peoples logs because I know it's quite a common approach and just steal someones plan

 

If you have suggestions feel free to let me know!

[FellowshipOfTheRon]

- Logging for yesterday - First day of new routine went pretty well . I kept it reasonably easy in the gym and will probably spread this 1st weeks sessions out maybe even next weeks as I'm going to be working something like 14 days without time off and 12 hour shifts on couple of those days dont wanna burn myself out. Got up at 8am yesterday and went to bed around 2, still felt heaps alert and then woke up at 8 again today feeling quite alert wonder how long this'll keep up for Right now focused on training a few people up at work which can be a bit draining but we'll see how that goes lol. Can tell its been ages since i done anything because I'm sore as hell today in the calves, abs, chest, lats and traps.

 

Day 105 (Monday 26th May 2014)

Week 1, Session 1

Duration : 46mins

5 minutes treadmill

Straight arm pulldowns 3x10x60lbs

1 hand hammer rows

10x45lbs, 10x70lbs, 5x90lbs

Lat pulldown (underarm)

5x85lbs, 5x115lbs, 8x85lbs

Leg press calf raises 3x20x90lbs

Seated calf raises 3x10x75lbs

Super set above with hanging leg raises 3x12

Rear delt flyes (machine) 3x8x50lbs

Stretch 10mins

[FellowshipOfTheRon]

Went in and done some legs yesterday was more lighter weight pump type stuff mainly to get re-aquiainted with it all.. thought gonna get crazy doms anyway may as well pepper myself for the worst. Was thinking of doing squats but after experiencing some hip issues on leg press when i attempted to go to depth i decided not to squat, instead doing walking lunges which i found to be good.. first time in ages i've done it where my knees don't feel like they go out of alignment/get pains

Not been doing much cardio in the gym so far as I go out on a 5k walk afterwards with the dog. Will slowly introduce bit of running in the gym too to hit higher fitness levels but keeping sessions short for now as running out of time in the day.

This leg session was more quad dominat, next one I'll try focus more posterior chain

Day 106 (Wednesday 28th May 2014)

Week 1, Session 2

Duration : 49mins

• 5mins treadmill
• Leg extension
• 3x10x60lbs, 10x90lbs, 10x120lbs
• Leg press
• 3x10x90lbs, 2x10x135lbs, 10x180lbs
• Walking lunges
• 2x20stepsx16kg, 2x20stepsx20kg
• Stretch fullbody

[FellowshipOfTheRon]

Here's last couple days logs, next session tomorrow. Gonna continue every 2nd day or so (possibly excluding weekends) for a bit alternating upper/lower until I get proper used to this shift. Main problem is getting up with a sense of urgency now.. before I'd just jump out of bed when the alarm goes off and often even before (around 5am).. now I still jump out sometimes at 5am but that's no good for working til midnight so I set the alarm for 9 and tend to turn it off without waking up :/ Today got up at 11.30am lol, heaps of time wasted!

 

Day 107 (Friday 30th May 2014)

Week 1, Session 3

Duration : 54mins

• 5 min treadmil
• Bench Press
  • 3x5x45lbs
  • 5x65lbs, 2x5x95lbs
  • 3x5x115lbs
• Dips
  • 8, 5, 5.. couldn't find a proper position to do it in, each one felt unnatural and painful so left it after 3rd set. Chest was fully pumped by now from focus on BP anyway
• Biceps/Triceps supersets (didn't log, just whole bunch of stuff)
• Abs
• Stretches

 

Day 108 (Monday 2nd June 2014)

Week 2, Session 1

Duration : 59mins

• 5 min treadmil
• Deadlifts
• 3x5x135lbs
• 3x3x225lbs (started off feeling really hard but felt it getting easier with each set. Will definately push for more sets next time)
• Pendlay rows 3x5x135lbs
• Seated calf raises 3x15x45lbs
• Seated hamstring curls 3x10x75lbs
• Back extensions 3x12 (back was uncomfortably pumped)
• Abs
• Stretch

 

[Pseudonym]

I set the alarm for 9 and tend to turn it off without waking up :/ Today got up at 11.30am lol, heaps of time wasted!

Hah, yep, I know that feeling. Once you've got into the habit of turning off the alarm and going back to sleep, it's a hard one to shake!

 

[FellowshipOfTheRon]

Day 109 (Wed 4th June 2014)

Week 2, Session 2

Duration: 1hr5min

Workout

• 5mins treadmill
• V bar seated low row
• 2x12x85lbs, 2x5x115lbs
• Straight 1 arm pulldowns 3x8x85lbs
• Shoulder Press
• 2x5x45lbs, 2x5x65lbs, 2x3x85lbs
• Side delts/Arms/Abs supersets
• Stretch

 

Day 110 (Fri 6th June 2014)

Week 2, Session 3

Duration: 1hr1min

Workout

• 5mins treadmill
• Overhead squat warmups (I think 10lb warmup bar thing)
• Leg Extension warmup (10~20 reps of 40lbs through to 105lbs
• Squats
• 2x5x45lbs, 5x65lbs, 3x5x95lbs
• Leg press 8x90lbs.. mad hip cramps
• Lunges
• Walking 2x20stepsx10kg, standing alternate leg 2x1x16kg
• Standing calf raises 3x12x70lbs
• Stretch
   

I set the alarm for 9 and tend to turn it off without waking up :/ Today got up at 11.30am lol, heaps of time wasted!

Hah, yep, I know that feeling. Once you've got into the habit of turning off the alarm and going back to sleep, it's a hard one to shake!

 

yep, still working on shaking it off.. getting so lazy!

[FellowshipOfTheRon]

Shoulders were perfectly fine during bench but doing the accessories they felt really out of place. Could just be my posture or something, hope they don't keep playing up like that :/ They feel pretty fine today, can do pushups and all that with no pain besides slight soreness in chest from yesterday

 

Day 110 (Mon 9th June 2014)

Week 3, Session 1

Duration: 1hr1min

Workout

• 5 min treadmil
• Bench
• 2x5x45lbs, 5x65lbs, 5x85lbs, 5x95lbs, 5x5x115lbs
• Incline Chest Press Machine
• 6x90lbs, 12x75lbs, 12x60lbs..shoulder joints getting painful
• Cable flyes
• 8x10lbs, 2x8x20lbs.shoulder joints feeling even worse
• Arms/Abs supersets
• Stretch

[FellowshipOfTheRon]

Day 111 (Wed 11 June)

Week 3, Session 2

Duration : 1hr4min

Workout

• 5min treadmill
• Deadlifts
  • 2x5x135lbs
  • 3x5x225lbs
• Seated Hamstring Curls 3x12x60lbs
• Walking Lunges
  • 2x20x10kg
  • 2x20x16kg
• Back extensions 3x8 (bw)
• Bike 5mins
• Stretch

 

Day 112 (Fri 13 June)

Week 3, Session 3

Duration : 55min

Workout

• 5mins treadmill
• 3x8 Pullups (bw)
• T bar rows
  • 2x8x45lbs
  • 5x90lbs
  • 2x5x45lbs
• 1 arm rows (DB) 3x8x55lbs
• V bar low rows 3x8x85lbs
• Shoulder Press
  • 12x45lbs
  • 5x65lbs, 2x5x85lbs
• Side delts machine
  • 3x12x32.5lbs
• Arms supersets
• Stretch

[FellowshipOfTheRon]

Day 113 (Mon 16 June)

Week 4, Session 1

Duration : 56min

Workout

• 5min treadmill
• Leg extensions
  • 2x12x75lbs, 10x105lbs
  • 8x120lbs, 10x150lbs, 5x180lbs
• Squat
  • 2x5x45lbs, 5x65lbs
  • 5x95lbs, 3x135lbs... massive hip cramps
• Walking lunges
  • 2x20x10kg
  • 2x8x16kg
• Stairmaster 5mins
• Stretch

 

Day 114 (Wed 18 June)

Week 4, Session 2

Duration : 1hr12min

Workout

• 5min treadmill
• Bench Press
  • 2x5x45lbs, 5x65lbs, 5x85lbs
  • 5x5x115lbs
• Incline BB
  • 3x5x95lbs (couldnt find comfortable position to do it in so moved on)
• BB Curls/Abs/Shoulder Clean/Press supersets
• Side delts machine superset shrugs machine
• Treadmill jog 11mins
• Stretch

[FellowshipOfTheRon]

Freakin hips still cramping like mad, kinda sucked trying to foam roll these every night now. Really want this to be perfect before I jump back to 5x5

 

Day 115 (Fri 20 June)

Week 4, Session 3

Duration : 42min

Workout

• 15mins treadmil
• Squat
  • 10x45lbs, 5x65lbs
  • 3x5x95lbs
• Deadlift
  • 10x135lbs
  • 3x5x215lbs
• 5min treadmil
• Stretch

[FellowshipOfTheRon]

Felt like reviewing my last 9 months progress...took a few pics to see how I've come along. Not too big a difference lol I really need to force that food in to me for some crazy bulking. Anyway I guess I gained about 7 kilos mostly lean in a year so not bad, if I can repeat that in another 9 months time I'll be happy though expecting more visible changes lol.

Also just done heaps of foam rolling feels so good! Hope to make a habit to do this more regularly, sort out those pesky lower limb pains

 

9 Months progress since starting this log, 6.1kg gained.. hopefully plenty more to go in the coming years

10th Sept 2013 (58kg) to 22nd June 2014 (64.1kg) progress...

 

[Pseudonym]

Not too big a difference lol

I disagree. You're filling out nicely. And without putting on any significant amount of fat, either.

[FellowshipOfTheRon]

Day 116 (Mon 23 June)

Kind of struggling to find exercises for chest which don't hurt the shoulders/traps area, think it must be knotted muscles somewhere definately gota focus on more foaming around the upper body too now.. it's wierd because now flat bench doesn't even hurt my shoulders but soon as I just on to some machine or try dips/db bench/incline press I get crazy pains Think I can eliminate rotator cuffs because that would hurt when trying to go heavy (well atleast it's heavy for me *wacko*) on flat bench.

Think I might try doing 4 days a week again see if I can get to the gym today.. woke up feeling groggy as though had a mean headache last night with much lack of sleep.

Week 5, Session 1

Duration : 1hr5min

Workout

• 10min treadmil
• Bench
  • 2x5x45lbs, 5x65lbs, 5x115lbs
    • 2x3x135lbs, 5x115lbs, 5x95lbs
• Chest Press Machine
  • 8x90lbs, 10x75lbs
• Hammer Press
  • 5x6x45lbs each side
• Arms/Abs Superests
• Stretch

 

Not too big a difference lol

I disagree. You're filling out nicely. And without putting on any significant amount of fat, either.

Well thanks as always Pseudo, I don't particularly see much difference but gains are gains I'll take 'em anyway I can right now haha..hopefully if I can put on another 6kg in the next 9 months then I should see some significant change going over the 70kg barrier (was my 'short term' goal like 2 years ago :\)

[FellowshipOfTheRon]

Day 117 (Tue 24th June 2014)

Nice quick quads work. Felt really sluggish but ended up getting a reasonable quad pump. Hips still felt some discomfort with the squats but I ended up finding a nice place to hold in the 'hole' position which felt really different from before. Pushing back out of the hole by thrusting hips forward was really painful but no hard cramps like previous attempts so seems something I can foam roll out.

Week 5, Session 2

Duration : 36min

Workout

• 5min treadmil
• Leg Extensions 3x20x75lbs
• Heaps of random leg swinging in all directions
• Squats
  • 2x5x45lbs, 5x65lbs
  • 2x5x95lbs, 2x3x135lbs
• Lunges 10x16kg, 2x10x10kg
• Stretching

[Spacebound]

I used to get heaps of discomfort in hips when i squatted but have been using some un-hetrosexual machine. Since ive been using it i havent had sore hips again.

 

[FellowshipOfTheRon]

I used to get heaps of discomfort in hips when i squatted but have been using some un-hetrosexual machine. Since ive been using it i havent had sore hips again.

 

Aww man.. wanted to avoid going back to that one lol might give it a shot next leg day though see if it helps. I guess if it's an imbalance thing that would be a good start

 

[jimmybro1]

I used to get heaps of discomfort in hips when i squatted but have been using some un-hetrosexual machine. Since ive been using it i havent had sore hips again.

 

Hear a chick rip wicked vaginal flatulence on this machine srs

 

[FellowshipOfTheRon]

jimmybro1 wrote:

 

I used to get heaps of discomfort in hips when i squatted but have been using some un-hetrosexual machine. Since ive been using it i havent had sore hips again.

 

 

hear a chick rip wicked vaginal flatulence on this machine srs

 

[FellowshipOfTheRon]

oh looks like i forgot to log Thursdays workout eh...

 

Day 118 (Thurs 26th June 2014)

Week 5, Session 3

Duration : 1hr1min

Workout

• 6mins treadmil
• bb rows
• 2x12x45lbs
• 2x5x95lbs, 2x3x145lbs, 9x95lbs
• V bar low rows 3x8x85lbs
• 1 arm pulldowns 3x5x85lbs
• Arms/Shoulders/Abs supersets
• Stretch

 

Day 119 (Mon 30th June 2014)

Week 6, Session 1

Started out with a bit of a surprise lol thought I'd lost all my conditioning after not doing pushups for so long but just randomly finished my shoulder warmups and busted out 2 sets of 30 easy pushups, got the pecs slightly pumped which was good. Made warming up for bench way easier. Really liked todays session, done something slightly different with chest and got a decent enough response from it. Because it's a bit hard to do anything else for chest without screwing with the shoulders, moved on to do a bit of back/arms.

Duration : 1hr17min

Workout

• 5 mins treadmil
• Pushups 2x30reps
• Bench
  • 8x45lbs, 8x55lbs, 8x75lbs,
  • 12x95lbs
  • 10x105lbs
  • 6x110lbs
  • 6x115lbs
  • 4x120lbs
• Rows
  • 12x70lbs
  • 10x90lbs
  • 8x100lbs
• Var bar pulldowns
  • 12x70lbs, 8x85lbs, 4x100lbs
• Arms/Shoulders supersets
• Stretch

[Leeroid]

Just saw your 9 month progress pics mate. I can definitely see a difference, everything has gotten bigger without any additional bodyfat. Good going, keep it up.

[FellowshipOfTheRon]

 

Just saw your 9 month progress pics mate. I can definitely see a difference, everything has gotten bigger without any additional bodyfat. Good going, keep it up.

Yo thanks TLG, freakin desparate to hit up that 70+kg lol tempted to go to some fat bulking mode but then i just know I'll never be happy reaching my first weight goal and being fat as hell.. will def try lean bulk little more

 

Day 120 (Tues 1st July 2014)

Week 6, Session 2

Hips still being dodgy as thus didn't go too heavy on squats/do much else leg work but tried out the adductor work which was recommended by Spacebound. Also found thateven after 10mins treadmill + extensions+squats, my hamstrings were freezing cold and stiff so by the time I attempted leg curls, they cramped up straight away. My guess is that I must have lost some level of control of those muscles so gonna have to come up with something to address that too.

Duration : 59min

Workout

• 12mins treadmil
• Leg extensions
  • 21x75lbs, 21x90lbs, 21x105lbs
• Squats
  • 2x5xbw, 2x5x45lbs, 2x5x65lbs, 5x5x95lbs
• Adductor machine
  • 12x60lbs, 3x12x80lbs, 2x12x100lbs
• 1 Leg hamstring curls
  • 3x5x15lbs
• Abs supersets
• Stretch

[FellowshipOfTheRon]

Ended up neither going gym nor soccer on Friday as somehow woke up with left knee feeling really bad though I think that was related to me sleeping in a wierd way which put me out of alignment.. shoulders were also feleing a bit crap but its all mostly better today. Feeling like going out and doing something active today good as weather. Anyway, here's Thursdays log (basic back workout)

 

Day 121 (Thurs 3rd July 2014)

Week 6, Session 3

Duration : 56min

Workout

• 15mins treadmil
• BB Rows
  • 2x10x45lbs,
  • 2x10x95lbs
  • 3x5x135lbs, 3x5x95lbs
• Machine (chest supported) rows
  • 5x60lbs, 3x5x75lbs, 3x5x105lbs
• Pullups.. couldn't do much lol, back wast fairly toast
• Finished up with light weight Straight arm pulldowns
• 5mins Treadmil
• Stretch

[AZIDE]

you got bigger and whiter. win-win

[FellowshipOfTheRon]

you got bigger and whiter. win-win

lulz that winter un-tanning

 

Log for yesterday - chest and arms session just what Mondays were made for *good* Noticed bench is getting easier and easier, sort of figured out how I can use my lats to help control the weight which made the 5x5x115lbs sets heaps easier think I should be able to life my game on this next week. Still sadly hard to find any accessory movements that don't trigger shoulder issues... kind of wierd because actual shoulder movemens like Shoulder Press don't trigger shoulder issues but DB Benching does - especially any incline movements lol.

Day 122 (Mon 7th July 2014)

Week 7, Session 1

Duration : 1hr22min

Workout

• 10 mins treadmil
• Bench Press
  • 2x5x45lbs, 2x5x65lbs, 2x5x95lbs
    • 5x5x115lbs
• DB Inc. Press (Chest)
  • 2x8x25lbs, 2x8x35lbs, 3x45lbs.. shoulders done for
• 1 arm pulldowns drop sets (triceps)
• CGBP
  • 12x45lbs, 2x8x65lbs, 5x95lbs, shoulders hate this prob won't do it again for a while
• Skull Crusher (ez curl bar)
  • 3x8x50lbs
• Various BIcep movements
• Rear delt flyes (machine)
  • 3x10x40lbs
• Stretch

 

Just about ot go gym now hit up some legs, will be reciting gymrats motto in my head

[FellowshipOfTheRon]

Day 123 (Tue 8th July 2014)

Still mad hip pains but done slow controlled sets with light weights on the bar. Wonder if i should be giving squats a rest for a couple weeks until this hip pain resides? Leg extensions + SLDL might be the way I go next week.

Week 7, Session 2

Duration : 1hr1min

Workout

• 10mins treadmil
• Squat
  • 2x5x45lbs, 2x5x65lbs, 5x5x95lbs
• SLDL
  • 2x5x45lbs, 3x5x95lbs
• DL
  • 5x135lbs, 5x185lbs, 2x5x225lbs
• Leg extensions
  • 3x20x90lbs
• Adductor
  • 3x12x70lbs
• 5mins treadmil
• Stretch