My workout journal

[rotangs on]

Deadlift:

1x10 reps - 85kgs

1x6 reps - 105kgs

1x5 reps - 125kgs

1x2 reps - 145kgs (new pb)

Rack deadlifts:

1x8 reps - 85kgs

1x11 resp - 105kgs

1x8 reps - 125kgs

1x8 reps - 115kgs

Hamstrings seated curls:

3x10 - 12 reps - 3/4 stack

Hamstrings lying curls:

3x10 - forgot the weight lol not much :pfft:

[biggurl27]

Woo well done on the PB Rotangs!

[rotangs on]

Chest:

Flat Benchpress:

1x8 reps - 100kgs

1x8 reps - 110kgs

1x6 reps - 120kgs

Incline Benchpress:

1x12 reps - 60kgs

1x8 reps - 70kgs

1x9 reps - 85kgs

Floor dumbbell flys:

1x8 reps - 22kgs

1x8 reps - 26kgs

1x6 reps - 26kgs

Flatbench dumbbell flys:

1x9 reps - 22kgs

1x6 reps - 28kgs

1x7 reps - 26kgs

Shoulders:

One arm front dumbbell raises: (first time doing these)

1x10 reps - 12kgs

1x8 reps - 14kgs

1x9 reps - 16kgs

Dumbell shoulder press:

1x6 reps - 22kgs

1x5 reps - 26kgs

1x4 reps - 28kgs (injured shoulder)

Life over til it heals.

[Luigi]

so how did you injure it ? no spotter ?

[rotangs on]

Going too low in my ROM I think.

Today:

Upper back:

Underhand grip barbell rows: (first time doing these)

1x10 reps - 30kgs (Warmup)

2x10 reps - 60kgs

1x10 reps - 70kgs

1x10 reps - 80kgs

One arm dumbbell rows:

1x10 reps - 30kgs

1x10 reps - 35kgs

1x10 reps - 40kgs

1x10 reps - 45kgs

Wide grip seated rows:

1x10 reps - 70kgs

1x10 reps - 75kgs

Lat pull downs widegrip:

2x10 reps - Halfish stack

Lat pulldowns closegrip:

2x10 reps - halfish stack

Triceps:

Dips:

3x8 reps - bodyweight

Widegrip Palms facing up pushdowns:

2x10 reps - 4 plates from full stack

Widegrip pushdowns:

2x10 reps - full stack

[rotangs on]

A short novel here lol..

My training is all over the place at the moment. In the middle of moving into Wellington, so i've stopped my membership at cityfitness around 2 weeks ago. Been sick most of that time (still am now) so eating has been average, little carbs but still alot of protein to keep my gains until i'm recovered and a member at a new gym which I won't be doing until I move into Wellington

Trained at bodyworks last night (on a trial) was a good workout. Some interesting machines there including presurised resistance, no weight stacking just pressure, felt like my first time in a gym

Trained biceps and triceps last night.

[disasterpiece]

A short novel here lol..

My training is all over the place at the moment. In the middle of moving into Wellington, so i've stopped my membership at cityfitness around 2 weeks ago. Been sick most of that time (still am now) so eating has been average, little carbs but still alot of protein to keep my gains until i'm recovered and a member at a new gym which I won't be doing until I move into Wellington

Trained at bodyworks last night (on a trial) was a good workout. Some interesting machines there including presurised resistance, no weight stacking just pressure, felt like my first time in a gym

Trained biceps and triceps last night.

Do you do all your bicep and tricep training on machines?

[rotangs on]

My Diet as of the last week. Trying to cut bodyfat down! Hopefully into single digits before bulking again. Never tried a cut before but i've gone from 108kgs last week to 105.3kgs on friday.

This is my exact diet day to day. Needs some tweaking so advice appreciated.

7am -

6 Egg Whites (Cooked in olive oil)

1 English Muffin

400ml Water

1 Cup Green Tea - 200ml Water

2 X Tyroxsyn Pills

9am -

1 Serve Whey Maxx

200ml Water

1 Tblspn Flaxseed Oil

11am -

250g Chicken Breast

1/2 Cup Brown Rice

250ml Water

12am -

1 x Tyroxsyn Pill

1pm -

1 Can Tuna (185g)

Packed Salad (Approx 1/4 of a whole Lettuce/1 quarter Carrot)

1 Tblspn Flaxseed Oil

300ml Water

2pm -

1 x Tyroxsyn Pill

Protein Bar - (Varies on brands)

4pm -

250g Chicken Breast

1/2 Cup Brown Rice

300ml Water

5.40pm -

Workout - 1 - 2 Litres Water

PWO - 1 Serve Whey Maxx

1 Powerade/High Simple Sugar Energy Gel (Often Varies)

10pm -

1 Serve Whey Maxx

200 ml Water

[disasterpiece]

Do you actually drink 1-2 litres while working out? I usally drink heaps prior to going to the gym otherwise i get bloated and need to go to the bathroom all the time

[rotangs on]

I usually fill my bottle up twice and drink it all. So it's usually somewhere in between 1 and 2 litres. If I need to go to the toilet, I go in between bodyparts not in between sets or exercises.

[SamWelly]

More carbs first meal, should be eating a big meal 1 hour pre workout, more water - 5L+ a day, steak or red meat 60min after end of training session. Rest looks good.

[SoaringSwine]

Who's that skinny guy at the back?

[rotangs on]

Alright how about...

7am -

6 Egg Whites (Cooked in olive oil)

1 English Muffin

400ml Water

1 Cup Green Tea - 200ml Water

2 X Tyroxsyn Pills

9am -

200g Rolled Oats

1 Serve Whey Maxx

200ml Water

1 Tblspn Flaxseed Oil

11am -

250g Chicken Breast

1/2 Cup Brown Rice

250ml Water

12am -

1 x Tyroxsyn Pill

1pm -

1 Can Tuna (185g)

Packed Salad (Approx 1/4 of a whole Lettuce/1 quarter Carrot)

1 Tblspn Flaxseed Oil

300ml Water

2pm -

1 x Tyroxsyn Pill

Protein Bar - (Varies on brands)

4:30pm -

250g Chicken Breast

1/2 Cup Brown Rice

300ml Water

200g Rolled Oats

5.40pm -

Workout - 1 - 2 Litres Water

PWO - 1 Serve Whey Maxx

1 Powerade/High Simple Sugar Energy Gel (Often Varies)

1 1/2 Hours after workout (due to travel)

200g Porterhouse Steak

Small Serve Pasta

[2guns]

More carbs first meal, should be eating a big meal 1 hour pre workout, more water - 5L+ a day, steak or red meat 60min after end of training session. Rest looks good

thanks coach!

[SamWelly]

Reckon it looks better bro, Still think you need some carbs first thing in the morning even if its just a small bowl of oats.

I reckon this would work well:

Whole meal,

Low GI Carb + Protien powder,

Whole Meal,

Low GI Carb + Protien powder,

Whole meal,

WORKOUT

High GI Carb + Protien powder,

Whole Meal - Reduced Carbs and slow burning meat like steak.

Don't worry about splitting up water ingestion just smash it back.

[disasterpiece]

Reckon it looks better bro, Still think you need some carbs first thing in the morning even if its just a small bowl of oats.

I reckon this would work well:

Whole meal,

Low GI Carb + Protien powder,

Whole Meal,

Low GI Carb + Protien powder,

Whole meal,

WORKOUT

High GI Carb + Protien powder,

Whole Meal - Reduced Carbs and slow burning meat like steak.

Don't worry about splitting up water ingestion just smash it back.

How come he needs 2 meals prior to his workout to be protein powder?

[2guns]

didnt u say u thought pp was only good pwo??

[samoan_muscle]

Reckon it looks better bro, Still think you need some carbs first thing in the morning even if its just a small bowl of oats.

I reckon this would work well:

Whole meal,

Low GI Carb + Protien powder,

Whole Meal,

Low GI Carb + Protien powder,

Whole meal,

WORKOUT

High GI Carb + Protien powder,

Whole Meal - Reduced Carbs and slow burning meat like steak.

Don't worry about splitting up water ingestion just smash it back.

Why are posting up your advice to rotangs_on on here?? Wouldn't it be easier to just give it to him tonight at bedtime?? :grin:

[SamWelly]

didnt u say u thought pp was only good pwo??

He works for a supplement store - Protien is cheap for him. Whey other than PWO is sweet provided there is some fat added by way of olive oil or similar - which I know he adds in.

Easier posting it here than writing it down, he always leaves my notes in our bed. Worst internet boyfriend I have ever had.

Do you and 2guns have the same problem?

[disasterpiece]

didnt u say u thought pp was only good pwo??

He works for a supplement store - Protien is cheap for him. Whey other than PWO is sweet provided there is some fat added by way of olive oil or similar - which I know he adds in.

Easier posting it here than writing it down, he always leaves my notes in our bed. Worst internet boyfriend I have ever had.

Do you and 2guns have the same problem?

I read that whole post thinking u were working upto something good and then boom... :?

[rotangs on]

Workout last night. Very intense. Getting a bit light headed with the small amount of rest time in between sets, though very good. Wickedly sore back today :grin:

Deadlifts:

1x10 reps - 105kgs

1x8 reps - 125kgs

1x5 reps - 135kgs

1x3 reps - 145kgs

Wide Grip Chin ups

4 sets - Bodyweight

Lying T-Bar Row

3 sets - 10 reps

Bent Over T Bar Row

3 sets - 10 reps

One Arm Dumbell Row

2 sets / 35kgs/ 45kgs

Biceps

E-Z Bar Close Grip Curls

3 sets - 10 reps

E-Z Bar Wide Grip Curls

3 sets - 10 reps

Seated Dumbbell Curls

3 sets - 10 reps

Was very intense thoughout.