Think less, eat more

[FellowshipOfTheRon]

didn't get to do the planned 4x10x90 on deads today since bunch of kids hogging the 1 part of the gym where you can deadlift but whatever, can do those at home in weekend or something. still had 19 sets on back in here, back feeling high levels of soreness already. still focusing on that tight contraction / time under tension type training so it's all relatively light, safe but still challenging movements. 1-2 more weeks hope to be able to smash these with significantly more weights under tension.

 

22/03

day 276

Back

60.1kg

• Wide grip chins 3x8 (no extra weight, just BW)
• close grip pulldowns 4x8x40
• wide grip pullovers 4x8
• Machine low rows 4x10
• cable v grip rows 4x10
• calf raises 5x15

[FellowshipOfTheRon]

23/03

day 277

60.7kg

• Squat 5x10x40kg
• Front squat 3x8x40kg
• Trained with mate introducing him to gym (1st timer thinking to join up) didnt log the rest, generally high volume workout with machines after this

 

working on fixing my diet leading on from my other thread where i received lots of good input. started the day with oats + whey (used water to cook oats as milk usually makes my digestive system uncomfortable). been gassy as fk the whole day! not even sure why, didn't think oats do that to you. good energy tho, trained shortly after breakfast whereas usually i'll go after i've had 2 main meals and a bunch of snacks. very productive session.

 

 

25/03

Mad workout session, 1.5hrs in the gym feel like i got a decent ammount of work done. still can barely lift my arms, pumps were insane, delt vascularity showing through more and more with each shoulder session. took way too much preworkouts went hard the whole time then pretty much crashed when i got home lol.

day 278

Delts/Arms

61.7kg

• rc warmups
• seated front press machine 12x18, 4x12x23
• seated side delt raises (db) 4x12x6
• Seated db press 4x10x10
• incline 1 arm side raise (cable) 12x4.5
• facepulls 4x12x14
• plate shrugs 4x12x20
• rope pushdowns 4x10x14
• ez preacher curls 4x10xbar+2.5's
• ez bar skull cruhsers 3x12x17.5
• db pullovers 3x10x12.5

 

[Realtalk]

good going man.

 

btw, pre workout screws your appetite :)

[FellowshipOfTheRon]

Magic is happening.. wasn't sure if scale was broken or what but last night i weighed in at 63kilo. Measured myself again this morning, 63.7kg , gains time! I'm eating less calories than was last week since I've tidied things up heaps but still in caloric excess, I suppose because the food is cleaner now it's being absorbed better, on the plus side I'm not walking around feeling pregnant 24/7.

 

Anyway I'm so fkin bored know I'm supposed to stick to gym schedule but feel kinda recovered so just quickly tested 1RM on deadlifts. Gonna go eat another small meal then probably start my week 3 training schedule today instead of wait til tomorrow. Sunday chest day incoming... delts , biceps feeling no doms at all from smashing 'em on Friday. Triceps and forearms feeling slightly sore but they'll cope. I love this !

 

Tested up to 160kg deadlift today (last time I done this was December 2014 and was heavier with about 15 weeks of specialised strength training),felt like if I put up to 175 it woulda come up just the same, next month when I test 1RM pretty confident 180 will fly up and by June I should be 200+. Wish I felt as confident about my squat and bench lol.

 

Also about to go buy this mean as Ninja 250 I saw on trademe (well atleast look at it 1st), negotiated dude down to $3k all good then he stopped replying.

 

27/03

day 279

Deadlift 1rm testing

63.7kg

• Deadlift : 2x4x40, 4x80, 1x130, 1x160

 

[FellowshipOfTheRon]

Chest session was all good, pretty sure I can easily up the weights on all my DB exercises on the next session now. I made it more challenging without increasing weights for today by just focusing more on the controlled negatives and the stretch part of the lifts. Especially hard on the flyes, watched some arnold documentary last night where he talked about flyes helping heaps with pec development.

 

gonna have to wait until tuesday before i can view the ninja 250. bit gutted because my new lifestyle is really YOLO / impulse based (seeing as i never get shit done from over thinking), now that i have 2 days to think about it including a work day i might change my mind lol.

 

Week 3 Day 1

27/03

day 279-part2

Chest

63.7kg

• rotator cuff warmups / rear delt stuff with DBs
• Incline DB press 4x10x12.5kg
• incline db flyes 4x10x7kg
• flat bench 3x6x45 (absolute crap, will probably never bench at snap again. fat bar and i swear one of the 10kg plates was atleast 1kg heavier than the other because it threw it off balance, switched sides and consistently off balance so wasn't just me lol).
• decline cable flyes (learning to love these) 3x10x4.5, 3x10x9
• Machine press drop sets
• Crunches and decline leg raises
• Stretch

 

Relaxed pic clearly shows strong gains in bodyfat , lets see how it is next 2 weeks, too early to say for now since i've only just changed to a different diet.

 

[FellowshipOfTheRon]

Randomly saw my cousin at the gym today haven't seen him for like 2 yrs. dudes 18 and already 85kilos lean lol. trained with him just hit all kinds of upperbody stuff in the gym a good 2 hrs. didn't wanna look like a fgt writing everything down in book since we done heaps of supersets etc. so don't have much details of it to note. most ridiculous pump in the upper body ever though, this high rep stuff got me all up in that #muscleconfusion (lol). strength training was hard in such a different way, the kind of mental strength to push through 20-30 rep stuff seems so different to that of amping yourself up to hit a good 1rm. i prefer 1rm, short blast then its all over haha.

 

weight consistently 63kg last couple days so wasn't just a random spike from overeating or whatever lol.

 

Yesterday didn't get to gym , mate said he was heading out hiking so I joined in. Good doing random stuff trying to be more social and all that haha. Several hours around waitak ranges / anawhata beach but nice as day for it.

 

Tomorrow probably get in there get the legs pumped.

 

Week 3 Day 2

29/03

day 280

63.5kg

• Back
• Arms
• Delts
• Abs

[maccaz]

What is your heaviest ever body weight ?

[FellowshipOfTheRon]

10 hours ago, maccaz said:

What is your heaviest ever body weight ?

heaviest im proud of is 68 lol... tho there was a period where i kind of fat bulked and stopped coming to this forum for a bit where i reached around 75ish. it was shortly after that when i think i started getting major digestion issues too lol, won't be bulking quite that hard again

[FellowshipOfTheRon]

was putting on a long sleeve business shirt for work this morning when the forearms part completely ripped. weight isnt skyrocketing or anything but reminded me the gains are still comin steadily.. almost time to move on from XS/S shirts lol. will upload some training logs soon, just been busy every night work + bit of lifting + some biking around trying to get used to shifting gears quickly etc.

 

got my BHS test booked this saturday so should be riding legal soonish maybe head out for weekend blasts

[FellowshipOfTheRon]

Sorry ain't logged on to site in a while. Still lifting, now on to 3on1off type program - chest, legs, back.

 

issues getting food in to me on and off, work related stress management still bad but overall getting better.

 

bodyweight 65.5kg now, officially up 7kg since 12th march (almost 7 weeks). Just over a kilo a week, just about lost my abs now but generally decent gains. Try post up some pics later, getting smashed at work currently.

 

Was supposed to be working hard tonight but just joined tinder, been going hard with those swipes, right thumb sore as fuk.

 

riding a lot more, commuting to work with it whenever i can (when its not raining since i gotta take lapatop and business clothes through, dont have fully waterproof gear yet).  went from group ride on sat was pretty mean, i didn't want a big bike before but now im super jealous of this SV1000 i saw.. .. gotta get my restricted then full license asap!

 

 

[Realtalk]

clicked on training journal, got 'dear diary'.

 

lol what's lifts looking like man. Obviously eating going ok since you gained 7kg... Did you take my advice?

[FellowshipOfTheRon]

 

lol lots of dear diary here haha.

 

ya bro following your advice eating better and its showing in the gains which care coming very clean/dry.

 

hard to say about my PL progress at the moment, everything i do is 4x12 and atleast 4 exercises on the muscle groups i work on that day.

 

 

last maxes tested

• (around end march) 170 deadlift, felt easy. probably up to 180 or more this month.
• couple weeks ago 130 squat, then couple days ago in the gym on crappy bar, no sleeves and squishy as nike runners done 130 again
• bench - havent tested maxing this, lots of dumbell work on bench lately, making decent progress in that regard
• all my dumbell exercises go up either in rep range or weights every single session. last session was doing side raises for delts with 12.5kg dbs... couple months ago was strugglign with the 5s lol.

 

not the best pic but i woke up today and noticed way more fullness in chest than ever before, no pump or anything just cold, finally getting some development in that area. delt vascularity and some detail is there but i guess veins too small or something, camera doesnt pick it up.

 

when should i switch over back to strength lifting? or should i just screw it and keep putting on size with bodybuilder type program for a while? probs still gonna try enter gpc novice either way in june since thats my motivation point at the moment but wont be a paritcularly strong debut lol.

 

5 hours ago, Realtalk said:

clicked on training journal, got 'dear diary'.

 

lol what's lifts looking like man. Obviously eating going ok since you gained 7kg... Did you take my advice?

 

 

[FellowshipOfTheRon]

really need to take proper progress pics sometime this week but got shit loads of work going on. heres one from sometime last week or the week before i think, certain areas seem to be showing noticeable gains in short periods, real happy with the way delts are coming up, gotta work on those triceps now! hopefully that should bring up bench in a few months time

 

[Pseudonym]

Wow, bro. You are definitely looking bigger!

[Skeletor]

Looking good bro. That's some good weight gain. 

[FellowshipOfTheRon]

dear diary,

 

i'm 64.2kg today. girls  smile back at me when i smile at them.

 

 

comparison pics from 5kg ago (13 march) vs tody 64.2kg (2nd may)

 

 

 

 

 

 

 

 

 

 

 

can't wait to see where i am at closer to comp

[GyzzBrah]

ahh yes it appears that your shoulders, biceps and upper chest now have the appearance of more mass than mine, so well done.

Though i did weigh close to 90kg a while back.

 

What comp are you doing?

[maccaz]

2 minutes ago, GyzzBrah said:

ahh yes it appears that your shoulders, biceps and upper chest now have the appearance of more mass than mine, so well done.

Though i did weigh close to 90kg a while back.

 

What comp are you doing?

you werent anywhere near as lean, you probably had the same lean mass as him or less

[GyzzBrah]

2 hours ago, maccaz said:

you werent anywhere near as lean, you probably had the same lean mass as him or less

 

Slightly more (legs, glutes, back etc)

[maccaz]

Just now, GyzzBrah said:

 

Slightly more (legs, glutes, back etc)

nah doubtful. hes much stronger than you too sorry haha

[GyzzBrah]

Just now, maccaz said:

nah doubtful. hes much stronger than you too sorry haha

 

Well everyone is stronger than me as of today sure, but he cant seated row 90kg for 5 with good form multiple sets, or bench 80 x 6 which is my rep PR.

My glutes used to be fucking huge for my overall size, and I always had decent back / quads  for my overall mass when I actually lifted lots.

 

He seems to have much bigger shoulders than me, ill give him that. But I trained shoulders maybe 3x a year so if I did once a week that would be bigger also.

 

I would also be a better nightclub bouncer than him if I worked as a nightclub bouncer.

[maccaz]

7 minutes ago, GyzzBrah said:

 

Well everyone is stronger than me as of today sure, but he cant seated row 90kg for 5 with good form multiple sets, or bench 80 x 6 which is my rep PR.

My glutes used to be fucking huge for my overall size, and I always had decent back / quads  for my overall mass when I actually lifted lots.

 

He seems to have much bigger shoulders than me, ill give him that. But I trained shoulders maybe 3x a year so if I did once a week that would be bigger also.

 

I would also be a better nightclub bouncer than him if I worked as a nightclub bouncer.

piss off

[Bruce Al]

59 minutes ago, GyzzBrah said:

 

 

 

I would also be a better nightclub bouncer than him if I worked as a nightclub bouncer.

What makes you say that?

 

Ps- Nice work FOTR.

Shoulders poking my eyes out in the first photo.

[PETN]

3 hours ago, Bruce Al said:

What makes you say that?

 

Ps- Nice work FOTR.

Shoulders poking my eyes out in the first photo.

 

Thats his 'before' pic.

[Bruce Al]

1 hour ago, PETN said:

 

Thats his 'before' pic.

Overall he looks better in the second one but the first one be poppin me eyes out. Spose its just the lower BF.