Training Diary While here in NZ -

[jbrauch53]

I'd like to add I'll be introducing Creatine monohydrate to my regimen. Got a tub from Gaspari, 60 servings, 5 grams each. 

Be interesting to see how my rep ranges change for specific weights:

I'll be taking 25 grams/day for the first 5 days to preload
10 grams/day after that for 10 days
5 grams/day maintenance til the tub runs out

Let me know if anyone has a better idea.  bodybuilding.com suggested wtih a weight calculator:
week 1: 29 grams/day

week 2-4 12 grams/day
week 5 off no creatine use
repeat week 1 to 4 for week 6 to 8

If i see good results ill likely get another tub to run a 2nd towards the end of this one. Tub I just started should last 5-6 weeks I guess

[maccaz]

i think the loading bit is a yarn mate and disproven way to make you use it up quicker

 

5 grams a day is good i just use a heaped teaspoon every day, dont notice anything from it though

[jbrauch53]

44 minutes ago, maccaz said:

i think the loading bit is a yarn mate and disproven way to make you use it up quicker

 

5 grams a day is good i just use a heaped teaspoon every day, dont notice anything from it though

Maybe because you didn't load :D
just kidding. you're probably right. 

In case anyone else wants to learn something:

Creatine 101 (taken from a post I put on a facebook group last month about creatine that got really positive feedback):::

when you lift you use your ATP energy system, adenosine tri-phosphate. when you lift and the energy is used, one of those three phosphate groups breaks off. when you supplement creatine theres more in the muscle being stored and it more quickly replaces this phosphate group to make complete ATP (adenosine di-phosphate back to tri-phosphate/atp), more quickly than it normally would. Creatine doesnt make you stronger, it simply gives you more replenished ATP readily available for that next set to get that extra rep or two in, which in turn, makes you stronger that way. so if you supplement creatine dont be a little noob and quit when you have another rep or two or three left in you. have a spotter help you get those last reps or just dont be a little bitch, or youre just wasting your money. Im not a MD, but thats creatine in a nutshell

[jbrauch53]

24/3/16   BACK            1 hour. No deadlifts, feeling a little drained. Just focused on getting a back pump in the hour before work.

SINGLE ARM DUMBBELL ROWS

36kg x 4 sets both arms... 8-12 reps

 

LAT CABLE PULLDOWN 15 second rest then  UNDERHAND
57kg not recorded

67kg not recorded

77kg (8 reps overhand, 15 sec rest, 7 reps underhand)

CLOSE GRIP CABLE ROW

5 sets (47kg, 57, 67, 77, 77 dropsetting 3-4 times)

Pullups x 3... fatigued

SINGLE ARM PLATE LOADED TOP-DOWN ROW MACHINE
20kg neutral grip both sides for slow squeezing reps

40kg neutral grip

40kg underhand grip

40kg neutral grip

40kg underhand grip

--- each on 40kg was about 5-7 reps

PLATE LOADED SINGLE ARM ROW MACHINE

50kg x 5 sets both arms

IVANKO STRAIGHT BAR 36kg 
Overhand grip set
Underhand grip Set

Overhand grip set
Underhand grip set
OVerhand grip set

Underhand grip set

--- all for 15-20 reps quicker tempo/burnouts to end the workout

[jbrauch53]

back from Easter weekend. Took a couple days and went camping with some mates. Did a shoulder workout a few days ago with a training buddy that I didnt log... but

28/3/2016      CHEST, finished with abs         **So last chest workout I did. Which was around 2 hours, and way more exercises tahn I normally do, I actually felt DOMS. Which to me is good. I'm going to keep it up. Just need to put in the time and volume for my chest to respond, I'm thinking.

Incline (slightly lower than 45 degrees) DUMBBELL PRESS
warmups

36kg x 19

42kg x 9

50kg x 4
CONTINUING DUMBBELL PRESSES (slight incline now [lowered the back rest by one setting/ one up from completely flat]) supersetted  with  28kg DUMBBELL CHEST PULLOVERS
42kg x 9 superset 28kg dumbbell chest pullovers to failure

42 x 7 superset again (got 5 pullovers before failure)
42 x 7 superset again

42 x 5

SUPER DUPER SET::::

UNDERHAND LOW-TO-HIGH DUMBBELL 12KG FLYES (start with hands at sides, underhand grip, palms facing forward, bring dumbbells up to meet out in front of chest/neck)
to
FLAT BENCH DUMBBELL FLYES  12KG slow tempo/ multiple second pauses at bottom allowing for stretch

to
PUSHUPS ON THE SIDE OF A BENCH 

((( x 4 )))

** pump was pretty insane here, especially in the forearms from the flat bench flyes

 

WEIGHTED DIPS

10kg x 17

10kg x 8

10kg x 8

CABLE FLYES 

7.5kg to failure superset assisted pushups

10 to failture superset assisted pushps

12.5 dropset 10 dropset 7.5 to failure each, superset assisted pushups

15 dropset 12.5 dropset 5 to failure each, superset assisted pushups

10kg to fail

LOW CABLE FLYE

5kg x failure x 2 sets

PIN LOADED MACHINE PRESS 50KG

5 sets 

 

 

ABS

some rope pullovers, weighted oblique raises, situps

6-8 sets or so

[jbrauch53]

29/3 LEGS      11pm-2am pretty tired, took my time.  dont usually do it but added in Deadlifts as well, although traditionally done on back day.
 

With the help of a crappy Easter weekend diet, and the preloading of creatine, I've actually gone up a few pounds. Kinda cool to see me that heavy on the scale. I feel stronger. Although I dont have the abs and cuts i normally do. The pump is great and mighty, but I dont look as ripped. Muscles have much more of a smoother look. I'm holding a lot of water with the creatine and have plenty of carbs up in me. Anyway:

traditional barbell squats, wraps no belt
100 x  15 warmup

120 x 10 

140 x 0 (failed in the hole, safetys got the bar for me)
140 x 0 (tried again, failed)
125 x 0 (failed)  I think my legs were just blasted already at this point

100 x 7

100 x 7

60 x 7

60 x 10

 

deadlifts, wraps

60 kg for reps

100 x 10ish warmup up still

140 x 8

180 x 1

200 x 0 failed

 

leg press

8 plates x reps

8 plates x reps

12 plates x 12

12 plates x 6

 

altnerating lunges with 16kg dumbbells in both hands

did 2 sets for a few each, sloppy form. legs pretty fatigued. so stopped at 2 sets since form was being compromised

 

leg extensions machine

4 sets double legs with restricted blood flow, then ac ouple single leg sets, variable loads (dropsetting and rest pauses)

laying hamstring curl machine

same as the leg extensions machine- multiple sets, blood flow restriction

 

then I went to sleep at the gym because it was 2am and I worked there at 6am :D


30/3  11am ARMS

did not record. during arms I do so many different exercises altnerating, supersetting, dropsettings, circuiting, and just constantly go with not much rest between sets/exercises so I dont  take the time to record in my phone. ill log another one soon. read back to my previous arm workouts, it will be in the same general nature and same exercises just supersetted differently and in a different order

 

 

[Pseudonym]

On 30/03/2016 at 9:47 PM, jbrauch53 said:

then I went to sleep at the gym because it was 2am and I worked there at 6am :D

LOL. That's commitment!

 

Still... 4 hours sleep? Ouch! Why were you training so late?

[jbrauch53]

Been slacking on the diary the last couple weeks.  I've just been focusing more on my workouts in the midst of them, supersetting a lot and trying to cut down my rest times a little aka not on my phone or writing down what i'm doing so i can post it here. just focusing on the workouts.

I have pretty much decided I am going to do my first show, physique class, in august... i have like 20 weeks. . so I'll be keeping carbs up and body weight a little heavy the next 10 weeks or so then do my prep...  right now I'm at about 84kg and 10 percent body fat. 

ill be sure to keep a detailed account of it all and post it here...

I'm excited.. stay tuned

PS.. not enjoying the creatine, not really noticing a change in reps but it just makes me hold a lot of water and not look as good lol

[Pseudonym]

On 10/04/2016 at 11:23 PM, jbrauch53 said:

ill be sure to keep a detailed account of it all and post it here...

Honestly, keeping a detailed log in the leadup to your first comp is hands-down the best investment you can make for future comps. Good plan.

 

I'll be watching with interest.