My Log: The Journey to 85Kg

[Simo]

To be honest im not eating all that well in the last week, only to about 3000cal. i got the half marathon next week, so im training for that as well, and so am not eating the house down.

Shoulders are my fav, as not much fat in that area, so any growth there shows up and they represent. il be sure to hit them hard. Cher

[Simo]

Saturdays Workout.

Deadlift

60 x 8

80 x 6

100 x 4

120 x 2

125 x 1 (+ 2x knee to upright, cause it felt light)

130 x 1 (pain)

Chins

BW x 6

BW x 4

BW x 4

BW x 4

DB Curls

8.5 x 10

10 x 10

DB Hammers

8.5 x 10

10 x 10

Concentration curl

8.5 x 7

Felt good as today, i just wanted to get a new dl pb, and done. However it hurt, not the good hurt either, so im taking it easy, any advice guys...

[Growth]

Your deadlifting is increasing in leaps and bounds, like you already said you had some discomfort today when performing your pb, you should take it easy on them for a while.

Id suggest not training for your 1RM very often, maybe once a month? Perhaps keeping the reps to at least 3 will lead to less injuries. When performing 1RM's on deadlifts your form was bound to have been a little out as you were going for a new PB, deadlifts are dangerous when form is off.

[jono]

be REAL careful with those deads man. pain = bad. i wouldnt try to increase so rapidly. the last thing you want is a back injury trust me

[Ash]

I've been hurt way to many times going for low rep PBs when I was younger. As the others have said, just be careful when you're going for them and think about what a 1RM PB is really worth to you.

If you've injured yourself, then the best thing is to rest it and look into methods to speed up the healing and recovery process. There are plenty to choose from. I use heat after a few days and will use mild anti inflammatories if I really feel the need.

[Varven]

Loads of Glutamine and deadlift days. then keep on constantly eating and of course sleep like a hibernating bear to get rid of DOMS. careful on the deadlift bro, I was pushing ahead fast as well but I think I came close to injury so I eased it off.

Same with rack deads, Ive dropped weight a bit and gone high reps.

BTW, if you relegiously push your rack deads and stiff legged deadlifts, you'll find deadlifts also go up!

[Simo]

thanks guys, i think i over reacted a bit, as it was pretty sore but feels much better today, but yeh it was just that 125 was easy as, so i knew i could do 130, usually im not so over zealous, and yeh usually i dont go for 1rm that often, i will take it easy for sure, from some of the stories i have heard i definately dont want an injury,

especially as this weekend i have a 21km race to do.....

PS. its good having all you experienced people about so us newbies dont go making all the same mistakes.

[bleat]

Your journals been a great read man. I find that with the food I find it hard to break into a real rhythm, but once I'm there it's easy to maintain and can take in 5-6k good calories each day.

Goodluck with the race. Bulking up and maintaining a decent level of fitness I presume wouldn't be too easy

[Simo]

the doc said it was fine, just muscle and ligaments trouble. no slipped discs or anything of that nature. Thats a free lessons if ever there was one.

Bleat it is difficult to stay fit(ish) and try to bulk, its one or the other really.

[jono]

the doc said it was fine, just muscle and ligaments trouble. no slipped discs or anything of that nature. Thats a free lessons if ever there was one.

Bleat it is difficult to stay fit(ish) and try to bulk, its one or the other really.

lol im really unfit these days. i do no cardio, and tieing my shoes is HARD

[Simo]

Fridays Workout

Row (this is the machine with plates on the end of it)

20 x 6

40 x 3

45 x 3

Incline DB Press

25.5 x 10

26.5 x 6

26.5 x 3

BB Curls (in the squat rack, hehe)

45 x 2

Pec Fly Machine

54 x 12

Im taking it easy as i am letting my back recover, plus i got this half marathon on sunday, I was just helping a mate with the BB curls and gave it a go. DB incline felt real strong, loving that ex at the moment, and all chest really, it feels strong, but not big damnit.

[Growth]

BB curls look damn strong mate!

[jono]

BB curls look damn strong mate!

i agree, much strong than mine

[deegee]

good weight there and nice progress.

[Simo]

Ok,

did my half marathon on sunday, and i am still feeling the burn now, talk about a good leg w/o. i did it in 2:37 which is pretty good i think, thats walking remember, so yip pretty happy, now its back to eating heaps and hitting the weights. might give leg day a miss hehe. :pfft:

Also after the DB incline the other day, my new goal is to put up 30kg DBs on that, in the next few weeks, see how i go.

[jono]

Ok,

did my half marathon on sunday, and i am still feeling the burn now, talk about a good leg w/o. i did it in 2:37 which is pretty good i think, thats walking remember, so yip pretty happy, now its back to eating heaps and hitting the weights. might give leg day a miss hehe. :pfft:

Also after the DB incline the other day, my new goal is to put up 30kg DBs on that, in the next few weeks, see how i go.

nice work man.

30's on incline is solid man, im sure you can do it

[Simo]

Yesterdays Workout (Thursday)

DB Incline Press

21.5 x 10

25.5 x 8

26.5 x 8

28 x 4 :pfft:

Shoulder Press (smith machine)

40 x 10

45 x 8

50 x 8

50 x 6

Pec Fly Machine

54 x 10

60 x 8

60 x 7

Front Raise, Side Laterals and Rear Delt Super Set

10 x 10

8.5 x 10

Pretty happy with this, my legs are still pretty sore and my back probably needs a bit of rest, so its another chest w/o. New pb, that was real good, it was pretty easy, just getting them up was the hard bit. Tried super setting the shoulder ex's, was quite tiring.

[Simo]

Todays Workout

Dead Lifts

60 x 8

80 x 8

100 x 6

110 x 6

120 x 1

Chins

BW x 6

BW x 3

BW x 4 (these last two were with a really wide grip)

Hyperextention

BW x 12

15 x 12

Cable Row

48 x 10

60 x 8

72 x 8

DB Row

21.5 x 10

DB Curls

10 x 10

13 x 8

DB Hammers

10 x 10

13 x 8

At home:

EZ Bar

36 x 8

36 x 8

36 x 8

Yeh my back felt alot better today, i was concentrating on having perfect form, which i did. good enough since im hung over today hehe.

[jono]

nice couple workouts man. good too see your working on form

[Simo]

Yeh im all about form now, and not so with weight like i used to be.

i figure its better for building muscle anyway to have good form, so its a no brainer really.

[Growth]

Good work on the incline db press, i thought you said you were going to get to 30s in the next few weeks, more like next w/o :grin:

[deegee]

Keep the form good and the weight will come, more importantly you will se muscle develope faster.

[Simo]

Todays Workout

DB Incline Press

23.5 x 10

26.5 x 8

28 x 5

30 x 2 :grin:

DB Flys

10 x 10

13.5 x 10

20 x 6

DB Shoulder Press

13.5 x 8

20 x 5

20 x 5

20 x 2

DB Shrugs

31 x 12

36.5 x 10

40 x 10

Pec Fly Machine

39 x 10

51 x 8

63 x 6

63 x 2

Rear Delts

10 x 8

10 x 8

10 x 8

Side Laterals

10 x 10

10 x 8

10 x 8 (better form now, more control, but no improvment)

Front Raise

10 x 10

11 x 8

12 x 9

SHoulder Press Machine (pump)

Stack x 7 (66kg)

Good w/o here, i was thinking about what growth said about those 30s, so yeh that helped and it wasnt that difficult. Liking the DB shoulder press, but left arm is way weaker, and the right was having no trouble, hence the low reps. so im thinking il do more of these rather than in the smith, just to try and get them balanced. Im gonna need some new goals, i think try for 35s by the next few w/o for DB press, and maybe 32s for incline, but for say 6 reps, see how i go.

[Growth]

Good w/o here, i was thinking about what growth said about those 30s, so yeh that helped and it wasnt that difficult. Liking the DB shoulder press, but left arm is way weaker, and the right was having no trouble, hence the low reps. so im thinking il do more of these rather than in the smith, just to try and get them balanced. Im gonna need some new goals, i think try for 35s by the next few w/o for DB press, and maybe 32s for incline, but for say 6 reps, see how i go.

Well i got to hand it to you mate, your improvement on the incline is nothing short of amazing, i remember back when i was around those weights, it took me a long time to progrees, i stayed with the same weight for a long time, weeks and weeks for each new DB, its supposed to be hard hitting new DB pb's, your making it look easy :grin:

I agree its a good idea to stick with the DB's, once youve got the stabilizer muscles down then the weight will shoot up pretty quick, which id say is more of an issue than one arm being weaker than the other.

Good to see youve still upping your goals, cant wait to see the progress over the weeks mate.

[Simo]

cheers man, it is good but certainly not easy, im going to have trouble lifting my arms over my head for the next couple of days. Actually im thinking of doing a cycle of creatine for like 4 weeks and see how that goes, and try to eat a little more. Any advice on this...

Also my left is not only weaker but over an inch smaller, and as a result the left pec is bigger than the right. but it doesnt seem to effect the chest ex's only the shoulder ones. How long would you expect an imbalance to come right cause it has been like this since the beginning and doesnt seem to be going away...