Lavers Workout Log

[Laver]

Day 2 - Legs

Squats

12 * 70

10 * 80

8 * 90 miss

6 * 100

Leg Press

12 * 160

10 * 180

10 * 210

Leg Extn, Superset with curls

12 * 50Lb

10 * 60

9 * 80

Hamstring Curls

12 * 50

10 * 65

8 * 95 miss

Deadlifts

12 * 64Kg

8 * 84Kg

4 * 104Kg

Conclusion:

Squats - pretty happy, how low should i be going? Im using a box but not quite touching it, do I need to? its so much harder....

Leg Press - Was only expecting to do about 5 or 6 with 210, but busted out 10, hurts like a bitch though, interesting feeling when you can just keep going, the muscle hurts like its at failure but keeps pumping out reps, so will try for heavier strting weights next week, maybe 180.

Leg Extn - 80lbs came to easy, will start at higher weights next week, 60 or 70.

Curls - Will start at higher, still finish at 95 though, good finishing weight.

Deadlifts - Should these be at the very end of workout? Im so rooted by the time I get to these, happy with weights anyway, might drop the range of weights next session, 3 sets from 70kg - 80kg - 95kg perhaps, for safety reasons also.

Calfs - How should I work these? Have trouble isolating the left calf, right ones ok though, im a left footer if that helps.

Will just standard calf raises do the trick or more exercises needed?

[Flex]

Hmm, I see where your comming from, But I could lift 8,000kg worth of 30kg weight, but I wouldnt see that as an increase - the 12 x 40 at the start is really just warmup, I would be inclineds to only count the 60kg + reps, but im more aiming for more reps at my top level or higher weight at top level...

That is a different way to look at it though.

If you really want to increase your bench you need to cut out the high reps at the start. Your warmup should be done with very little effort. You may want to drop the weight of your warm up set, and only do 6 reps on the next set instead of 10.

Maybe do

12 x 20kg

4-6 x 60kg

4-6 x 65

4-6 x 70

You've already done 70kg before so this should be a piece of piss with a low amount of reps. Then just add 2.5 to 5kg each week or so to the last couple of sets.

BTW I dare to try 8,000kg worth of 30kg weight - 266 reps x 30kg. Tell me how you go with it.

[Laver]

BTW I dare to try 8,000kg worth of 30kg weight - 266 reps x 30kg. Tell me how you go with it.

I thought that might come back and bite me, I didnt have time to calculate a working example .

Thanks for the advice though on the bench flex, I really should get into finding a spotter!

[Laver]

Slept like a baby last night, bed at 9:30pm asleep at 10, ment to get up at 7 this morning and run, but slept in till 8:15 instead, was magical, (naughty for missing cardio though!)

Will do some HIIT after work instead.

Plan for friday - 6am wake up, brekky, 7am gym (back and biceps), 15mins cardio after session.

[AK]

I think you need seated and standing qualf raises to cover most of your bases as far as muscles worked in your calf. Just my 5 cents

[Mike Zero]

I think you probably need to eat more :wink:

Post up an average day's diet.

[Laver]

DIET

Cyclic Diet,

Mon - Friday 7100kj

Sat/Sun 9300kj

Mon - Fri

Meal 1

45g oats, 5egg whites 3yolks, 1 multivitamin, .5g Vitamin C

Meal 2

45g oats, 25g protein from WPC, 1 tbsp E.V. Olive Oil

Meal 3

45g Oats, 80g Chicken, 100g Brocolli, .5g Vitamin C

Meal 4

45g Oats, 25g Protein from WPC, 1tbps E.V. OLive Oil

Meal 5

45g Oats, 150g Tuna, 1tbps Oil, 100g brocolli, .5g Vitamin C

Meal 6

No carbs, 25g protein from WPC, 1 tbsp E.V. Olive Oil

3Litres water throughout day.

On training I have a extra meal, PWO, 40g Glucose, 30g Protein from powder

Sat/Sun

Take all values and x by 1.3

Stats:

Height: Not sure... erm... 176cm I think!

Weight: 73kg

Body Fat: About 12-15%

[Mike Zero]

So that's like what, 2200 Cal on the weekends and 1900 Cal on weekdays. How tall are you and how much do you weigh?

[Laver]

added stats in post above, dont know if that shows orange like a new post does or not...

[SoaringSwine]

7100 is shit all. If you're really struggling to eat more you might want to buy a mass gainer. Quite expensive but it will definately add calories!

[Laver]

7100 is shit all. If you're really struggling to eat more you might want to buy a mass gainer. Quite expensive but it will definately add calories!

Not trying to gain mass atm, am cutting, my ratios of macro nutrients should also allow for slow muscle/strength gain, though.

[Mike Zero]

You're eating like an 8-year-old girl. I don't know what your goals are or anything, but if you want to get bigger you'd up the calories. If your long term goal is to not get much bigger and just be "fit" then that's fine, but mystery solved about the Bench regress.

[Laver]

You're eating like an 8-year-old girl. I don't know what your goals are or anything, but if you want to get bigger you'd up the calories. If your long term goal is to not get much bigger and just be "fit" then that's fine, but mystery solved about the Bench regress.

My goals atm is to get below 10% bodyfat.

I know when im wanting to bulk up substantially my cals will be going up.

the source of my diet is all based on Hugo Rivera's articles; cal intake being lean body mass x 12 on lower day and x 15 on higher day, split into 40% carb 40% protein 20% fat.

[Big_J]

bro just eat more anyway.. your starving yourself

when im on my diet i having like 100 gm oats in morning and then like 150 grams of kumara for other meals, cut carbs at night aswell if you want to drop weight.

i dont know much about all this shit like olive oil etc. but really i think its just bullshit train hard eat good and you will still drop the weight and if you wana break 10% from 15% then its gona take abit of cardio are you doing what an hour a day?

[Laver]

bro just eat more anyway.. your starving yourself

when im on my diet i having like 100 gm oats in morning and then like 150 grams of kumara for other meals, cut carbs at night aswell if you want to drop weight.

i dont know much about all this shit like olive oil etc. but really i think its just bullshit train hard eat good and you will still drop the weight and if you wana break 10% from 15% then its gona take abit of cardio are you doing what an hour a day?

Well I don't feel like im starving myself , so its ok. I don't get any hunger cravings, anyhow, olive oil is just to get some good fats; cos the shakes dont have it, or the chicken... or the tuna.. so its important to have good fats!

yeh training cardio 7days a week; 40minutes on days off, or 25minutes HIIT, and 20minutes after gym sessions on training days.

And i lied in my diet my last meals doesnt have carbs, should change that.

[Laver]

Im turning into a forum slut....

Anyway..

Up at 5:30, pop my eggs into microwave, oats into water, down those back, now just waiting till 6:25 when I bike off too the gym, back and biceps today then some cardio after...

[Laver]

Friday 25th Jan

Day 3 - Back and Biceps

Lat Pulldowns

12 * 105Lb

10 * 120

8 * 135

Cable Rows

12 * 90Lb

10 * 105Lb

8 *105

Lying BB Row

12 x 20Kg

10 x 27.5

10 x 35

Needed more weight, a tad to easy

Upright BB Row

12 * 20kg

10 * 25

8 * 30

Mid Back Shrugs

12 * 6kg

10 * 7

8 * 9

DB Shrugs

12 * 18kg

9 * 20kg

8 * 22kg

Farmers Walk

26kg * 40secs * 2

30kg * 30secs *1

Conclusion:

No issues cept that I completly forgot my biceps.. this is my longest training session, would like to get it down in time, although I have started to like the idea of training 4 or 5 times a week instead of 3, so back could have its own seperate day.

Need to sort out form on midback shrug exercise, just not sure if im doing it right, also.... o yes still not liking the cable rows, finding other mescles get fatigued before lower lats do, thinking of changing to machine rows, comments?

[poos_n_wees]

Need to sort out form on midback shrug exercise, just not sure if im doing it right, also.... o yes still not liking the cable rows, finding other mescles get fatigued before lower lats do, thinking of changing to machine rows, comments?

How do you do midback shrugs?

I would stick with the cable rows. What muscles are getting fatigued? If you want to change the exercise, maybe do something like BB rows or Tbar rows.

[Laver]

P n W:

I think I've sorted the midback shrugs now, just had bit more of a read up on technique on bb.com, had been doing them on too much of an incline, and unsure of how to manipulate back in the exercise, but gona do it on a higher angled bench and squeeze baldes together with an arched back now, should do the trick. Even when it feels wrong at the gym, still get DOMs from it.

Seems to be upper forearms, like once your arms are about halfway through the contraction your elbows almost become a pivot and your forearms and pulling the weight instead of your back, but I could be wrong, I really like it to work the lower lats, so not moving my torso at all as I do the exercise, I think BB / Tbar rows are more midback / trap exercises?

I think I might try some close grip overhand lat pulldowns, or some elevated Lat Rows, which might emphasize the lower lats more, meaning I could use lower weight and not get the other fatigue.

[poos_n_wees]

Seems to be upper forearms, like once your arms are about halfway through the contraction your elbows almost become a pivot and your forearms and pulling the weight instead of your back, but I could be wrong, I really like it to work the lower lats, so not moving my torso at all as I do the exercise, I think BB / Tbar rows are more midback / trap exercises?

Ahhh ok. I see what you mean with the cables/forearms!

BB/Tbar/Cable rows are all classified as horizontal pulling exercises, so they're all pretty much targeting the same area. When you think about it, they're all basically the same movement, just different angles. You're still trying to keep your torso rigid/tight with all of them, though with the TBar row & cables.. you get a little help with stability. BB row's (imo) much harder 'cos you're trying to stabilise yourself at the same time.

[Laver]

Friday 28th Jan

Day 1 - Chest, Shoulders, Tris

Bench Press

Warmup - 15 x 20kg

6 * 60kg

6 * 70kg last 2 assisted

3 * 75kg PR Last two heavily assisted

Kept the reps low, just wanted a PR today for my bench, needed a morale booster - got it.

Incline Bench

12 * 16kg

10 * 18

8 * 20

DB Flyes

12 * 8kg

10 * 9

8 * 10

DB Shoulder Press

12 * 10kg

10 * 12kg

7 * 14kg

Side Lateral Raise

12 * 6kg

10 * 7 kg

8 * 8kg miss

Dips

7 * Bodyweight

5 * BW

5 * BW miss

Skull crushers

12 * 12kg

12 * 14

10 * 18

New to these, still sorting out my weight.

20mins Cardio

Conclusion:

Almost all my weights or reps were higher today, probably because I kept my Bench reps low today which left me a lot fresher for the other exercises, prob not a good habit, interesting though.

[Laver]

Have Decided to increase my journal info to cardio and nutrition as well, nutrition is approximate

730 - 810

25mins Low intensity, 10mins Hiit, 10 x 20sec sprint, 40sec slow jog, 5min cool down

8:15

7egg whites, 3yolks, 60g oats

10:40

60g oats, 35g Protein from WPC, 15ml E.V Olive oil

1330

100g lettuce, 20g red capsicum, 80g chicken

1630

60g oats, 35g protein WPC, 15ml EV Oil

Day 2 - Legs, Tuesday 29th, 1700

Leg Press

12 * 180kg

10* 210

8 * 230 PR

Squats

12 * 75kg

10 * 90

8 * 100

Romanian Dead lifts

12 * 40

10 * 44

10 * 49

New to these, kept light, working on form.

Hamstring Curls

12 * 65Lb

10 * 80

8 * 95 miss

Standing Calf Raises

12 * 75Lb

10 * 90

8 * 105

New to these but this weight was good!

Seated calf raises

12 * 30Kg

12 * 50kg

12 * 80kg

Did these on leg press machine; felt a lil weird, hard to get good contraction, also was way to light, more next week.

Abs

12 * Sit up * 3

Added some fancy twists etc at top to work sides too; lower back got sore; think the Romanians worked em hard!

1800

20mins Low intensity on bicycle

1820

PWO Shake

40g Glucose

35g Protein from WPC

1930

80g Chicken, 50g Oats

Conclusion:

No problems, need to look at the Romanian dead lifts and seated calf raises technique more!

[Luigi]

dude your portions are tiny, are you trying to cut some fat/lose weight at the moment ??

[Laver]

yes

[Laver]

yes - im gona be so bloated once i start to eat for mass; my stomach I think has shrunk quite abit; I dont hardly get hungry with what I eat at the moment.