Lavers Workout Log

[poos_n_wees]

...only as bland or yucky as everything else I consume

[craig.j]

...only as bland or yucky as everything else I consume

why so bland bro, ur bulking, you can add a bit ov flava

low fat cheese, nuts and seeds, olive oil... all good for increasing food palatability

[Laver]

why so bland bro, ur bulking, you can add a bit ov flava

low fat cheese, nuts and seeds, olive oil... all good for increasing food palatability

Sorry I failed to mention, I'm trying to stick to the diet that accompanies my program, which is 53% protein, 10% fat and 37% carbs, Fat is already a little high as I decided to switch from all tuna to a tuna/salmon mix due to very high mercury levels in the tuna!

I am going to start having some olive oil or peanut butter before bed with cottage cheese or casien powder though.

Besides, taste is overrated When (I remain positive) food gets cheaper I'll start spicing things up a bit, at the moment it's all cheap and nasty

[Laver]

Wednesday 16th July 2008

Biceps and Abs

Straight BB Curls

6 * 40kg * 1

5 * 40 * 2

Keep form a lot better this time, ready to move up now.

DB Hammer Curls

4 * 18Kg * 2

Good form

EZ Curl bar Curls

5 * 38Kg * 2

Only just

Hanging Leg Lifts - Knees

14 * BW * 2

Slowed these down, worked well.

Cable Abs

8 * 80Lb * 2

Comments

Legs were still too sore from Monday to do my heavy deads today, didn't want to compromise my dead lift. So did biceps today instead of Friday and will do Back tomorrow.

Session today was good, much better forms than last week so I'll be ready to up the weight next session

[samoan_muscle]

Laver you have turned into one strong mofo while I have been away.

[Laver]

Laver you have turned into one strong mofo while I have been away.

Wow thanks SM, wish I didn't have my 4week off training with broken wrist, wouldve be even better!

This is actually the first time I've done a gaining phase since I've joined the site, before that I was cutting, without much of a strength foundation in the first place!

Anyway as for my session today...

[Laver]

Thursday 17th July 2008

Back and Traps

Flat Bench BB Rows

5 * 70Kg

4 * "

V-Bar Pull-downs

5 * 165Lb

4 * "

Pulls-ups

6 * BW

5 * "

Straight Bar cable Rows

6 * 135Lb

Deadlifts

5 * 137.5Kg

3 * 140 4th rep wasn't going past the knee.

HOLY %^&*

I did my 5reps, then re-re-checked the weight, went up far to easy!

So put it up to 140 for a clean 3!

So, a 10Kg PB in 1 week, wahooo! :rockout:

Next week try for 145Kg

BB Shrugs

4 * 100Kg * 1

Comments

Wicked session, partner didn't show but not worried, over the moon with those deads, happy to get easier chin ups too, will be needing to add weight in the next couple weeks.

[SoaringSwine]

Good to see those deads are shooting up.

[Laver]

Friday 18th July 2008

Shoulders Tricep

Arnold Style DB Shoulder Press

6 * 22kg * 1

5 * 22 * 2

Standing BB Military Press

6 * 45kg

5 * "

Lat Side Raises

6 * 14kg * 2 Avg form

Lying BB Tricep Press

6 * 35kg

5 * 35 * 2

Cable Tricep Press Down

5 * 70Lb * 3

Overhead DB press

6 * 22Kg * 1

Comments

Ok improvement, slightly better in shoulders, tricep still stagnant.

When will they ever improve, when will they ever... improve...

[Laver]

Monday 21st July 2008

1720 Legs

Squats

6 * 100Kg * 3

Happy with this, didn't GM once, 105kg next week, which in the past has been my danger zone where the Hernia feeling fires up so fingers crossed.

Leg Press

6 * 280kg * 2

Curls

None

Stiff leg dead lifts

5 * 120Kg * 2

Standing Calf Raises

None

Seated Calf Press (Leg Press Machine)

20 * 100Kg-ish * 2

Comments

Solo workout at a different gym today so limited equipment, stoked with the squats, looking to the sky out of the hole is somewhat to thank.

Got short of time so couldn't reload leg press to do heavy calf press or load up the squat bar to do some make-do standing raises.

[biggurl27]

Looking good Laver, getting strong. So how is the diet going? Mercury levels in tuna, holly smokes so you can't eat too much eh?

[Laver]

Looking good Laver, getting strong. So how is the diet going? Mercury levels in tuna, holly smokes so you can't eat too much eh?

Thanks BG, Diets going good, on page 10 I've done a diet post. Yes mercury levels in Tuna

I was eating something like 2500% the RDI of mercury (when I was eating 6 185g tins a day), which is quite bad aparantly. So now I've cut back dramatically, replaced with Salmon, so more Cals from the extra fat but should be ok, easier to eat anyway!

[biggurl27]

Wow yeah 6 cans is a lot!

[Luigi]

Looking good Laver, getting strong. So how is the diet going? Mercury levels in tuna, holly smokes so you can't eat too much eh?

Thanks BG, Diets going good, on page 10 I've done a diet post. Yes mercury levels in Tuna

I was eating something like 2500% the RDI of mercury (when I was eating 6 185g tins a day), which is quite bad aparantly. So now I've cut back dramatically, replaced with Salmon, so more Cals from the extra fat but should be ok, easier to eat anyway!

ahh thats why your slightly crazy.

[Laver]

Tuesday 22nd July 2008

1645 Chest and Abs

Bench Press

5 * 80Kg * 2

4 * 80 * 1

Sweet, increase next week.

Incline Bench DB

4 * 30kg * 3

Decline Bench

2 * 70kg 3rd spotted

Much more of an incline than usual, so was hard.

Cable Crunches

12 * 90 * 2

Weighted Incline Crunches

Opps, did hanging leg raises by mistake

15 * BW * 2

Comments

Good session, bench is where I wanted it too be, so 82.5 next week.

Back tomorrow, hoping to get another 5 - 7.5kg on the deads, would be awesome (still a bit sore from Mondays leg session but will see how I go - might mix it up and get back on Thursday again.)

[Laver]

Wednesday 23rd July 2008

0655 Back and Traps

Flat Bench BB Rows

5 * 70 * 1

6 * 65 * 2

V-Bar Pull-downs

5 * 165Lb * 1

6 * 150 * 1

Pulls-ups

5 * BW * 2

Straight Bar cable Rows

6 * 135Lb * 1

Dead lifts

3 * 145Kg * 1

1 * 145

1 * 140

BB Shrugs

6 * 90kg * 1

Comments

I'm getting a bit concerned with my form on all my lat exercises, so I'm going not going to increase weight any further on the Pulldowns or rows for a little while until form gets better, I find myself doing them to quick with to much body momentum and not enough contraction etc on the target muscle, I prefer to contract and feel the tight squeeze.

Dead lifts,

Boy 145kg was hard, probably wasn't ready for it just yet, so will keep the weight at 145 until I can get the reps up again then go from there.

Overall not bad.

[Mikey6]

awesome stuff here bud.

Im listening to a lot of disturbed lately, mixing it with some slipknot. love that wait and bleed song.

your deads are looking strong, inspired me to have a look at upping mine a bit, see how I go 2moro.

Keep up the excellent work :nod: :nod: :nod:

[Laver]

Thursday 24th July 2008

Shoulders and Triceps

Arnold Style DB Shoulder Press

4 * 24kg * 3

Standing BB Military Press

4 * 47.5Kg * 2

Lat Side Raises

8 * 12kg * 2

Lying BB Tricep Press

5 * 38kg * 3

Cable Tricep Press Down

6 * 70Lb * 2

5 * 70

Overhead DB press

6 * 24Kg * 1

Comments

If you follow my bitching throughout my log you will know I complain about triceps getting owned in the shoulder portion of this workout and then never improving for the actual tricep exercises

Well, I decided not to burn myself out so badly on the shoulder stuff (still got PR's just less failure) and it payed off cos the triceps went really well. So will keep this up in future!

[Mikey6]

why not hit your tri's after chest? or even do them first then hit your shoulders. overhead rope hits em hard bro.

when im sitting at the computer I'll do a alt one arm 12kg db behind neck.

looks a bit like this except your sitting (you prob already know it)

[Laver]

why not hit your tri's after chest? or even do them first then hit your shoulders. overhead rope hits em hard bro.

when im sitting at the computer I'll do a alt one arm 12kg db behind neck.

looks a bit like this except your sitting (you prob already know it)

Na I'm not deviating from the set program, doing tri's first is an option though, but then I'd have to do more warm up for for shoulders.

Its just Single arm overhead tri press Where does the rope come from? I see no rope. Same as what I do but I involve twice as many arms.

[Laver]

awesome stuff here bud.

Im listening to a lot of disturbed lately, mixing it with some slipknot. love that wait and bleed song.

your deads are looking strong, inspired me to have a look at upping mine a bit, see how I go 2moro.

Keep up the excellent work :nod: :nod: :nod:

Thx

So I'll see you at the concert then, Wellington?

[Luigi]

weighted dips - nuff said

[Mikey6]

sori ment to put alt one arm db's, dont know were the extra "a" came from.

heres the rope one

[Mikey6]

weighted dips - nuff said

for you maybe.

some of us like a bit extra :pfft:

[Luigi]

weighted dips - nuff said

for you maybe.

some of us like a bit extra :pfft:

i agree they help increase your tricep strength a lot