Think less, eat more

[FellowshipOfTheRon]

sweet as thanks @Wookie and @maccaz , continuing on with sheiko 37 then.

 

used some sleep hypnosis video off youtube to get to sleep yesterday, actually helped heaps been ages since i had a good nights rest. woke up without alarm at 5.45am, cooked myself chicken and rice curry for lunch and dinner (slightly gross because put random spices in there pretending to be master chef) , wasn't able to finish it all , my appetite is shit still but better than last week..  reduced my coffee intake from 5 a day to just 1-2 , and none after midday. also im alcohol free since sunday now, which believe it or not is the longest ive been completely sober since coming back to nz lol. works been fkin busy as usual but keeping my mind busy there felt somehow peaceful , hard to explain, lately i talk too much crap when im not focusing on work or whatever, was good to have gym keep me focused for a good almost couple hrs tonight.

 

08/03

day 267

week 1 session 2 sheiko 37

57.4kg

time : 1hr 45min (took way longer than i thought, that volume is crazy)

deadlift 5x70kg, 2x5x80kg, 2x4x95kg, 3x4x100kg

incline bench 6x4x40kg

pushups 5x5 (dont have dip station plus dips always would cause shoulder inflammations etc. so replaced it in the program with pushups)

box deadlifts (dont have box yet but will build some in weekend probably.. just raised bar by putting weights on top of 25kg plates for now) : 5x70kg, 2x5x80kg, 2x4x95kg, 4x3x110kg

lunges 5x5 bodyweight

abs : lying on bench leg raises 3x10

[maccaz]

1 hour ago, FellowshipOfTheRon said:

sweet as thanks @Wookie and @maccaz , continuing on with sheiko 37 then.

 

used some sleep hypnosis video off youtube to get to sleep yesterday, actually helped heaps been ages since i had a good nights rest. woke up without alarm at 5.45am, cooked myself chicken and rice curry for lunch and dinner (slightly gross because put random spices in there pretending to be master chef) , wasn't able to finish it all , my appetite is shit still but better than last week..  reduced my coffee intake from 5 a day to just 1-2 , and none after midday. also im alcohol free since sunday now, which believe it or not is the longest ive been completely sober since coming back to nz lol. works been fkin busy as usual but keeping my mind busy there felt somehow peaceful , hard to explain, lately i talk too much crap when im not focusing on work or whatever, was good to have gym keep me focused for a good almost couple hrs tonight.

 

08/03

day 267

week 1 session 2 sheiko 37

57.4kg

time : 1hr 45min (took way longer than i thought, that volume is crazy)

deadlift 5x70kg, 2x5x80kg, 2x4x95kg, 3x4x100kg

incline bench 6x4x40kg

pushups 5x5 (dont have dip station plus dips always would cause shoulder inflammations etc. so replaced it in the program with pushups)

box deadlifts (dont have box yet but will build some in weekend probably.. just raised bar by putting weights on top of 25kg plates for now) : 5x70kg, 2x5x80kg, 2x4x95kg, 4x3x110kg

lunges 5x5 bodyweight

abs : lying on bench leg raises 3x10

Yeh buddy.  

What are your life time 1rm on the big 3 ?

I would put money on you beating those significantly in the next couple months 

[FellowshipOfTheRon]

28 minutes ago, maccaz said:

Yeh buddy.  

What are your life time 1rm on the big 3 ?

I would put money on you beating those significantly in the next couple months 

Thx man hope so haha.. All the best were pretty low all up and was in Dec 2014 lol , shortly after my first wookie program in fact. Since then i just didnt xommit slowly lost foxus , time and interest but time to get it back. 68kg bodyweight, 77.5kg bench, 160 dead, think 130 squat 

[FellowshipOfTheRon]

Ate so much today , feel so bloated.. was feeling quite hungry to just stuffed in the rice. hope the appetite keeps up! was feeling so fatigued though, hands / legs shaking all over the place on these lifts.

 

10/03

day 268

week 1 session 3 sheiko 37

57.3kg

Bench 7x30kg, 6x35kg, 5x40kg, 4x40kg, 2x3x45kg, 2x2x45kg, 4x40kg, 6x40kg, 8x35kg, 10x30kg

db flyes 5x10 5kg

squat 5x30kg, 2x4x40kg, 7x3x45kg

 

was supposed to follow up with french press and good mornings but feeling super tired by this point and dont have the lowback/hip flexibility to do proper good mornings anyway

[maccaz]

1 hour ago, FellowshipOfTheRon said:

Ate so much today , feel so bloated.. was feeling quite hungry to just stuffed in the rice. hope the appetite keeps up! was feeling so fatigued though, hands / legs shaking all over the place on these lifts.

 

10/03

day 268

week 1 session 3 sheiko 37

57.3kg

Bench 7x30kg, 6x35kg, 5x40kg, 4x40kg, 2x3x45kg, 2x2x45kg, 4x40kg, 6x40kg, 8x35kg, 10x30kg

db flyes 5x10 5kg

squat 5x30kg, 2x4x40kg, 7x3x45kg

 

was supposed to follow up with french press and good mornings but feeling super tired by this point and dont have the lowback/hip flexibility to do proper good mornings anyway

Dont skip things cos tired. Harden up and do em. Agree on skipping good mornings until u get flexibility sorted. They are crap for me 

[FellowshipOfTheRon]

@maccaz aight sensei, no more skipping things!

 

Pretty busy and productive day today. Started off with some bball, caught up with a legend off this forum got great nutrition advice (not sure if he wants to be named in case my results are shit and i spoil his reputation lol). Played probably my last game of basketball in a while, probs wont be riding bike too much either - these two hobbies i love but last yr I tried to balance them all and just spoiled my digestive system trying to force all the food in that i needed (and then i ended up vomitting out half of everything i ate for like 6 months until it recovered and i lost shit tonnes of weight!).

 

Got lots of work finished up and cleaned up around the house ... been a bit of a slob since i got back. Tomorrow should be all dedicated to preparing for a PM course I'm studying all next week (1 day to cram in all these books lol)... still owe my boss a couple more reports too, gonna be busy !

 

Ate so much today too, most i've eaten since start of last yr when I was like 15kilos heavier than i am now. Weighed in only expecting like half a grams gainz but instead surprised to see myself 1.2kg heavier than Thursday.. probs just from extra food and water from creatine starting to come in tho.

 

Checked out the local Snap fitness - it's like 3min walk from my house and not too expensive so why not, prob gonna sign up some point next weekend jump in for hypertrophy/accessory stuff since bit limited on that side with home gym setup. Also be good to be training with others for once instead of loner, thinking i'll jump in to their bootcamp thing flip some tyres every 2nd saturday morning or something.

 

Saw on GPC site they have novice PL comp in June and this other place called functional strength on the shore also has a squat/deadlift comp. Will enter either both if they don't conflict with timing. Gives me pretty much exactly 3 months to get my size and strength back to a reasonable level, it's a short timeframe but i'm gonna jack up the foods and I figure if I get rid of my cardio hobbies that should help pack on some bulk too.

 

My goals next 3months (and probably rest of yr) will be :

• Go hard with the gym, find my passion here again and be successful - power lifting comps, little local comps at local gym meets etc, try get involved in all that stuff.
• Be successful in my new role at work but also find a good work/life balance
• Up my game in life, try to get out more and actually live, go places where i'll find people with common interests and make friends (most ppl at work are either really old or the ones my age just play computer games all day which doesnt interest me..) . No more living under a rock type of lifestyle! It's not as easy at 26 as it was back in the school days, everyone has their own fixed groups, my old mates settled down, most married some even have kids lol i completely missed my young years because worked too much and kinda regret that now.
• Dont be ridiculous with alcohol. I've been alc free for almost 7 days now (was drunk pretty much every day since 25th dec until last sunday) and feel way less emotional than i used to. Not sure if that's the natural progression but there are swings between extreme happiness and extreme lows, and recently lots of rage has been coming in lol.. haven't been angry in forever so this is random. figuring it'll all go away and i'll just be a stable neutral mofo again.

 

 

12/03

day 269

week 2 session 1 sheiko 37

58.5kg

Squat 5x30kg, 2x4x40kg, 2x3x45kg, 5x2x50kg

Bench 5x30kg, 1x40kg, 2x3x45kg, 6x2x50kg

DB Flyes 5x10 (5kg) - bit awkward with my oly DBs, they too long and the collars poke out too much

Pushup 5x10

Squat 3x35kg, 3x40kg, 4x3x45kg

standing goodmornings 5x5 (just the bar)

[maccaz]

Gc. Removing alcohol should stabilise mood well. 

 

You gonna go good in 3 months. Go gpc. 

[FellowshipOfTheRon]

sweeet feel so different now that i'm all carbed up ! might train again today after some studying, not sure what i can do that won't interfere with tomorrows sheiko session (deadlift / bench). maybe lunges, side delts , rows and abs

 

gonna start to track food intake to make sure im getting in around the 3k cals that i need. took some initial measurements too. my food diary, prob wont log all the time in it but every now and then to check in make sure im on the right track in terms of food intake. http://www.myfitnesspal.com/food/diary/amrit777

yesterday 3458 cals - 379g carb,  158g prot, 135 fat.. and in the morning something tells me clearly not enough fibre lol.

 

13/03/2016

• weight 57.9kg
• rest in inches (using myfitness pal not sure how to convert it to use cm instead)
• neck 12.9"
• wasit 28"
• hips 35"
• biceps 12.9"
• thighs 18.1"
• calves 12.6"
• chest 34.6"
• bodyfat % no idea, guessing around 14-16% based on abs visibility
• wrist 6.1"
• forearm 10.2"

 

Everything is smaller than when i last measured it back in 2013 except for wrists which somehow grew (didn't think they could?)

[FellowshipOfTheRon]

quick accessory training session plus took some starting pics. not really training for looks but it'll be a welcome side effect if i gain in the aesthetics front as well as strength over the next few months of fattening up.

 

hope i didn't over do it, next sheiko session tomorrow.

 

12/03

day 270

week 2 - accessory day

58.5kg

• OHP 2x5xbar, 5x30kg, 2x3x35kg
• Pullups 3x5
• Side raises (with plates) 4x12x5kg
• BB Curls 3x12x20kg
• BB skull crusher 3x8x20kg
• leg raises 3x15
• Curls (with plates) 3x12x5kg
• Bent over rows (underhand grip) 4x6x40kg

 

[Realtalk]

With your hypertrophy work (assistance) you want to keep it in that higher rep range of 8-15 not 3-6 like you did with your bentover barbell rows. Couple of reasons for that. One being you use less weight higher reps than you do with lower rep sets so the intensity is less allowing you to be fresh for your other training. And the other reason is you are working the muscle more times and for longer with bigger sets. This is important for muscle growth to keep tension and resistance on the muscle for longer. Like I mentioned to you sheiko won't build muscle mass really and you need muscle mass. That's why I suggested some bbing type days. If that's too much along with the sheiko then my suggestion would be to stop sheiko and begin another type of program. See how you go.

[FellowshipOfTheRon]

Just now, Realtalk said:

With your hypertrophy work (assistance) you want to keep it in that higher rep range of 8-15 not 3-6 like you did with your bentover barbell rows. Couple of reasons for that. One being you use less weight higher reps than you do with lower rep sets so the intensity is less allowing you to be fresh for your other training. And the other reason is you are working the muscle more times and for longer with bigger sets. This is important for muscle growth to keep tension and resistance on the muscle for longer. Like I mentioned to you sheiko won't build muscle mass really and you need muscle mass. That's why I suggested some bbing type days. If that's too much along with the sheiko then my suggestion would be to stop sheiko and begin another type of program. See how you go.

thanks man, guess i forgot what i was in there for!  gonna sign up to snap next week should give me access to DBs for better hypertrophy work .

 

dont wanna be a program hopper but considering some kind of push pull 5-6 days a week BB type routine with progressive compounds focused on RPE rather than 1RM %.. searching for a cookie cutter push pull routine now.

[Realtalk]

What date is the functional strength squat and deadlift Comp?

[FellowshipOfTheRon]

2 hours ago, Realtalk said:

What date is the functional strength squat and deadlift Comp?

trying to find out more exact details from them (left FB msg, website is outdated) but from what ive seen so far

 

https://www.facebook.com/FSCROSSFITOLYLIFTINGpostal/?fref=ts

postal 11-19th june

championships 27th aug.

 

focus on only hypertrophy style workout for next 3 months to build up the base of muscle again (back to old weight of 70kg atleast), then focus on strength comps later on in the yr ? thinking about it, prob wouldnt even be medicore level of competitiveness if only gave myself 3 months sheiko prep based on my current crappy starting stats

[FellowshipOfTheRon]

OK signed up to local Snap fitness and went for a train. Just stole a workout from this book that was lying around -  rich gasparis '51 days no excuses' , used the program before to pack on some mass think couple yrs ago so can't fault it, might not be the best thing out there but i have a sudden motivation to be training and the 5 days on 2 days off is pretty appealing right now. probs not gonna follow it 'by the book', but use it as a baseline and work my own way around after 4 weeks. it's a 5 on 2 off kind of thing.  literally been over a year since i used DBs/machines, felt so shaky today but also somewhat more in control of these things than i remember. .. also reminded me that i need to warm up the shoulder cuffs quickly before jumping in to it .

 

programs like this ;

1. chest/abs

2.back & calves

3. legs

4. shoulders & abs

5. biceps & triceps

6 & 7 rest (might just rest 1 day depending on how well i recover) .

 

been eating so much food feeling full all the time but still feeling hungry, interesting feeling kinda like when  i was on (legal) "stuff" in Amsterdam munchies all day.  up almost 2 kilos now since started this round of training last week.

 

14/03

day 271

chest/abs

59kg

1. Eat
2. DB incline bench 20x12.5kg, 8x17.5kg, 2x10x15kg, 2x10x12.5kg
3. db incline flyes 4x10x5kg
4. machine press (flat) 4x12x18kg
5. Machine tricep press 20x18kg, 3x12x27kg
6. Crunches 3x25
7. Leg raises 3x12
8. Eat some more

[Realtalk]

Good work bro. Personally I would switch days 5 and 3 around. Reason for that being, biceps and triceps isn't a very taxing workout. Where as back and legs are especially if you are deadlifting and squatting. They are your two biggest muscle groups so having  them spaced apart is sensible.

 

of course, i don't know your schedule and you might have more time on those days and less on others so if that's the case then ignore the above.

[FellowshipOfTheRon]

22 hours ago, Realtalk said:

Good work bro. Personally I would switch days 5 and 3 around. Reason for that being, biceps and triceps isn't a very taxing workout. Where as back and legs are especially if you are deadlifting and squatting. They are your two biggest muscle groups so having  them spaced apart is sensible.

 

of course, i don't know your schedule and you might have more time on those days and less on others so if that's the case then ignore the above.

true bro makes sense, will do. tomorrow might just end up doing legs instead of arms purely because my arms feel like falling off right now lol (sunday monday tuesday all involved bicep/tricep training to some degree, which i havent done in over a year. then again, just done calves today and they feel fkin toast too so tomorrow will be interesting thats for sure lol.

 

schedule wise i'm fuked either way, this week i have full time course, study afterwards, and still have to register my usual working hours since couldnt hand over all my work so im generally up til way past midnight, too easy to keep making excuses not to train with work impacting life like this ay, just gotta go in and do whatevers written in the book for a while i reckon until it becomes routine again.

 

15/03

day 272

back / calves

58.8kg

• deadlifts 10x70kg, 2x10x110kg, 2x8x110kg... forearms pumped so quickly, grip gave up. barbell at snap is so damn thick and knurling not that great, hands kept slipping almost torn up a bit now. ended up switching to finger tips grip to save the callouses a bit , further stressing them forearms.
• wide grip chins 3x8 (just bodyweight - last 2 sets mostly cheated reps)
• cable pulldowns 4x8
• cable low rows 4x10
• 2 arm db rows 2x8 (couldnt get the form quite right on these, will lower weight next time fix it up)
• machine rows 4x12
• leg press calf raises 5x15
• standing calf raises 5x15
• bit of stretching

so fukin vascular and pumped right now, delts seem to have their own pulse with vein running across and triceps look bigger than my calves (which isn't hard since i got terrible calves lol). this is quicly turning in to a bodybuilder log instead of powerlifting

[maccaz]

14 hours ago, FellowshipOfTheRon said:

this is quicly turning in to a bodybuilder log instead of powerlifting

 

same same bro

muscle moves weight

get more muscle then you'll be in better place to do a pl program

[FellowshipOfTheRon]

k didn't gym today, made up for it by putting aside that hour to eat extra food instead lol. everything fkin sore, arms on that 't-rex' mode where i cant extend the bicep fully, triceps and chest feeling simultaneously pumped and sore all day, forearms sore in all kinds of places. delts , abs and back (including lower back) all out too.. dont even get me started on the calves/hammies. only thing not feeling so bad right now glutes and quads.

 

passed my 1st exam, got the practitioner exam on friday so need to get down to studying them books tonight and tomorrow.

 

tomorrow delts & abs day hope to pop in gym to smash em quickly for an hour. feels like i did when i first started, all day i think about training in the afternoon, its already an obsession. not sure if thats bad or good but as at least i have motivation to do something in life again.  i haven't physically gotten bigger or stronger yet but i guess my attitude is changing, don't feel so invisible any more. walking down to course on queen st people look and say hi randomly and stuff, weird shit. no more random cravings to get drunk either. not even sure why im writing this, just documenting everything like a schoolgirl #scientificmethod

[FellowshipOfTheRon]

cracked the 60kg mark, feels like i might actually be able to reach 70kg by the end of this 1st training block, but lets not put a number on that and keep focus on smashing it every day.

 

legs day on week1 of this plan didnt have squats, just as well since my hammies were super fkin fried anyway. still done the sldl and leg curls etc, finding my mind muscle connection is so much better than it was last time i used to use these machines (tho that was like 2yrs ago since i moved on to barbells only?)

 

havent had much sleep this week probably fking up my gains but whatever, one more night of intense study then exam tomorrow! if all goes well i'll probably go to gym and celebrate with arms and delts or something, if fail then probs go cry in a corner cos boss only sponsoring it if i pass lol (like $3.5k - rather put this in to my motorbike savings!)

 

almost a week now of eating ~1k above maintenance cals, noticed some definite bulk on face but ABs not too bad yet , 2.8kg up since last Tuesday I'm just gonna pretend I'm on that linear gains schedule and forecast a 33.6kilo gain over the next 12 weeks.

 

17/03

day 273

leg

60.2kg

• leg press 15x45, 20x54, 20x63, 4x15x81
• leg extensions 5x12x27
• seated leg curl 12x23, 4x12x18
• SLDL 3x12x35 (low back became uncomfortably pumped, probs doing this wrong)
• 45 degree leg press 3x12x40
• lunges 3x12x10kg back on back superset with perv on some fitness bunnies
• stretch

[maccaz]

good luck on practitioner exam brah, u pass that and ur officially more qualified than me

[BeastBuilder]

Just weighed in at Maccaz house of gains and you're literally less than half of me. It sick.

May the gains be with you.

[FellowshipOfTheRon]

aight what a fkin day! good to have that exam outta the way but wont find out results until tomorrow afternoon some time.

 

anyway, was nice to be in the gym and not worry about having to get back to do this or that, was there for ages just focusing on all kinds of typical 'gym bro' stuff. moved some really light weights regrettably but was focus on time under tension and proper squeezing of the muscles rather than just moving the heaviest stuff, after all thats why im in the gym and not just using my barbell at home. vascularity is really getting ridiculous, tho it doesn't last long after the workout, was seeing bicep veins i have never seen before, and the main one was getting thick like a pencil , can barely lift my arms now gonna be so fucked tomorrow but fkit, prob sleep in until midday anyway since my days this week been up at 5am, sleep at 2am lol.  grabbed a mass gainer too, something called n-mass getting some hype , main features im interested in are cleanish source (apparently reduce bloating) and some crap called appellin that supposedly increases appetite. gonna be so fat, #cantwait

 

 

18/03

day 274

delts/arms

59.7kg

• rotator cuff stuff
• seated press (machine) 15x14, 12x18, 2x12x23, 2x12x18
• seated side db raises 4x10x5
• seated db press 4x10x5
• machine rows various grips  4x12x52
• plate shrugs 4x12x20kg plates
• ez preacher curls 3x10x(ez bar+10kg)
• superset db curls / tri pushdowns 4x10
• superset db curls (hammer) / ez skull crushers 4x10
• DB pullovers 4x12x10
• cable kickbacks 4x10
• stretch

 

 

On 17/03/2016 at 7:42 PM, BeastBuilder said:

Just weighed in at Maccaz house of gains and you're literally less than half of me. It sick.

May the gains be with you.

 

jelly of that maccaz gains time

[FellowshipOfTheRon]

OK just to let ya'll know, I passed my exam, I'm a registered Prince2 Practitioner

 

Went in Chest sess today, got mad pump on, might even say best chest pump I've ever had, even though it was kind of a baby workout since I was feeling very drained from about 12 hrs in the office today.. i swear i'll try to get out earlier from tomorrow. Took a pic post training, in hindsight can't actually see the pump so i'll just upload as a guesstimate for my bodyfat - looking at this guessing roughly 17%-19%

 

20 sets on 1 muscle group, gonna feel this shit tomorrow lol. weights really light but beleive it or not this is challenging for me right now, yeah im so fkin weak still.. hope it ramps up in a couple weeks but whatever, doing all that time under tension stuff with controlled negatives anyway. can always focus on strength when i get bigger as uncle realtalk and maccaz say

 

21/03

day 275

chest

60.6kg

• Incline DB 4x12x12.5
• incline db flyes 4x10x6kg
• supine press (some kind of machine press thing) 4x10x15kg per side
• decline cablef lyes 4x12x4.5kg
• decline db press 4x10x15kg

 

2016

 

edit: holy shit i keep feeling like i haven't progressed much in all these yrs but looking at old pics finding some hope yet,  in sept 2013 at 58kg i looked liek below, its pretty much the same weight than the above pics i put up but ridiculous difference in physique, nothing remarkable but makes me feel good about training! waist size dropped from tight 82 cm to loose 77cm since then and v taper went up (tho my shirt size technically still the same .. XtraSmall in most brands lol, they tend to fit better)

 

2013

 

 

 

 

[Pseudonym]

...And that's why we should take progress pics! Good one, man!

[jimmybro1]

Significant progress! 

 

Well done!