Lavers Workout Log

[Laver]

Yeh I did too, up until the rest of the workout seemed ok, but whos knows.

Last week...

Bench Press

Warmup - 15 x 20kg

8 * 65kg

6 * 70kg

6 * 75kg PR - 4/5/6 spotted; Im happy with this! on the 28th Jan I only did 1 unassisted, up to 3, o yeh! Next session 77.5kg!

This week..

70 * 2...

So much for my 77.5 this week lol!

I think you win in a fortnights time anyway; you just wait till I'm off my cutting diet boy!

[teamfatboy]

Now that's what we like to see - a good clean race!

Know what you mean about the weights...gym I go to has pairs of "same-weight" dumbbells, some with more plates than others....

And yep, some days a 20kg Olympic bar just gets heavier...it's the gym gremlin goofin' off!

[Laver]

Wednesday 20th Feb

40mins Cardio Pre Brekky

Day off gym.

Eating good.

Have changed diet around slightly, carbs are more morning based.

So now its more like..

0800 Meal 1

65g oats, 5egg whites 3yolks, 1 multivitamin, .5g Vitamin C

1100 Meal 2

65g oats, 22g protein from WPC

1400 Meal 3

65g Oats, 80g Chicken, 100g Brocolli/beans, .5g Vitamin C

1630 Meal 4

22g Protein from WPC

1900 Meal 5

80 chicken, 100g brocolli/beans, .5g Vitamin C

2200 Meal 6

25g protein from WPC, or from Canned Tuna if i'm feeling hungry.

If on W/O day, add PWO shake of 35g Protein from WPC and 35g Dextrose

Next workout tomorrow; back and biceps!

[Big_J]

nzfbb teenage men bodybuilding champion has to be under 18

jus to let u no...

a fan :pfft: :pfft:

[2guns]

happy bithday for a few days ago, i have just caught up on yr journal now, havnt read for bout a week. train hard your going good!

[Laver]

Thursday 21st Feb

0620

55 Min Bike Ride

1615

Back, Biceps

Deadlifts

12 * 90kg

10 * 100kg

8 * 110

First time Ive done such high reps in my deads, this felt awesome, SO HARD, keeping away from the 1rep PR's now that ive lost my carbs from preworkout meal.

Pulldowns, wide grip

12 x 105lb

10 x 120 Miss

7 x 135 Miss

Lying BB rows

12 * 32.5kg

10 * 37.5

8 * 42.5

Face Pulls

12 * 13.75Kg

12* 18.75

12 * 26.75

Dropped the weight about 20kg from last week. Form was great, really felt it working where its supposed to, can work from here to find out where my best range is.

Standing BB curls

12 * 20Kg

10 * 25

7 * 30 Miss

Seated DB Curls

12 * 9kg

10 * 10

10 * 10 Failure

Somebody has the 12's, so had to stick with 10s for last set.

20mins CArdio

Conclusion:

No problems, good intense session, bring on tomorrow.

[Laver]

Friday 22nd Feb

40mins Cardio b4 Brekky

1630

Shoulders, Grip, Forearms

Seated Arnold Press

12 * 12kg

9 * 14

8 * 14 - 16's were gone.

75 Incline DB Press

12 * 18kg

10 * 21 (3-4minute break... chatting... :evil: )

11 * 22

Side LAt Raises

12 * 7kg

10 * 8

9 * 9

Farmers Walk

Approx

30 secs * 30kg

40 * 30

35 * 30

2kg Rubber Hex DB Squeeze

1min * 3

Overhand Forearms Curls

20 * 6kg * 3

20 Mins Cardio

Conclusion:

Forearms got owned this session - like the hex squeezes and higher reps for curls.

A couple funny clicks in neck and elbows when doing some of the shoulder work.. will have to investigate...

[Laver]

Today update on its way... ill post tomorrow.

[Laver]

Been sick for the last 2weeks. Still doing what I can when I get the chance and eating reasonably well.

Hope to be up and running again shortly, in a bit of a tangle atm with work and shifting!

[Laver]

Been at the physio after a fall at work which tweeked my sholder, now back at gym 4 days a week, just for maintance and to get myself back into it, will start a mass gaining cycle in 3weeks hopefully and will at that point start a new log.

[poos_n_wees]

Been at the physio after a fall at work which tweeked my sholder, now back at gym 4 days a week, just for maintance and to get myself back into it, will start a mass gaining cycle in 3weeks hopefully and will at that point start a new log.

Eeeeeekkkk..! Bummer about your shoulder. There seems to be a few members now with some shoulder problems :? Good to hear that you're well enough to be back into training though.

[Flamer]

Been at the physio after a fall at work which tweeked my sholder, now back at gym 4 days a week, just for maintance and to get myself back into it, will start a mass gaining cycle in 3weeks hopefully and will at that point start a new log.

There you go with the suspense building again :roll:

[Luigi]

Been at the physio after a fall at work which tweeked my sholder, now back at gym 4 days a week, just for maintance and to get myself back into it, will start a mass gaining cycle in 3weeks hopefully and will at that point start a new log.

There you go with the suspense building again :roll:

:pfft: yea this seems all too familiar!

[Laver]

Lol, sorry for suspence building; I spose it just makes me a bit more accountable for what Im doing.

I spose I should just post when I've actually started, which all going well should be next monday, if my training partner has read up his shit anyway <<< there I go again :doh:

[Dale]

There seems to be a few members now with some shoulder problems

no wonder, no rotator work...

[SamWelly]

Do you believe in pre hab rotatator work Dale? I have been told if it aint broke don't fix it, and that rotator cuffs are strengthnd enough with shoulder presses... I could be wrong though. I don't come from a strength training backround like you do....

[Laver]

Do you believe in pre hab rotatator work Dale? I have been told if it aint broke don't fix it, and that rotator cuffs are strengthnd enough with shoulder presses... I could be wrong though. I don't come from a strength training backround like you do....

The physio fixed my sholder up nicely, I also took the opportunity to ask him a few questions and am confident now if I get another MINOR sholder injury I could fix it myself, just with some basic stability exercises to strengthen the muslcles that hold the socket in place.

I think pre hab work, again just strengthening the muscles that support the shoulder socket could go a long way in preventing some basic and common shoulder injury's.

[Laver]

Back in the gym today;

Sorting this MAX-OT training programe thing out, today did chest.

2-3 minute rest in between heavy sets

Bench Press

Warmups

12 * 20kg

8 * 50kg

Weight accumulation

6 * 60kg

1 * 70kg

Heavy sets

4 * 75kg * 3

DB Incline Press

Weight accumulation

8 * 20kg

Heavy Sets

6 * 26kg * 2

4 * 26kg

Dips; Chest style

BW * 6 * 2

Comments:

This worked well; will look forward to trying to increase these weights as the session progress, I like the theory in this programe and it feels good with good intensity

Getting diet in step, too.

Rougly 12000kj per day, 53% Protein, 37% crabs, 10% fat.

[SoaringSwine]

Back in the gym today;

Sorting this MAX-OT training programe thing out, today did chest.

2-3 minute rest in between heavy sets

Bench Press

Warmups

12 * 20kg

8 * 50kg

Weight accumulation

6 * 60kg

1 * 70kg

Heavy sets

4 * 75kg * 3

DB Incline Press

Weight accumulation

8 * 20kg

Heavy Sets

6 * 26kg * 2

4 * 26kg

Dips; Chest style

BW * 6 * 2

Comments:

This worked well; will look forward to trying to increase these weights as the session progress, I like the theory in this programe and it feels good with good intensity

Getting diet in step, too.

Rougly 12000kj per day, 53% Protein, 37% crabs, 10% fat.

Nice to see you posting again. And even better to see those cals go up!

[morala]

Ive heard a lot of mixed results concerning Max OT. Im interested in reading how you progress with it. I hear for the first 8 weeks that deads are not included. That seems strange.

[Laver]

Ive heard a lot of mixed results concerning Max OT. Im interested in reading how you progress with it. I hear for the first 8 weeks that deads are not included. That seems strange.

I agree, I think its the principles that are important, the routines are just examples, so I think i may well put deads into the routine anyway; considering they're prob my top equal favourite exercise

[morala]

Ive heard a lot of mixed results concerning Max OT. Im interested in reading how you progress with it. I hear for the first 8 weeks that deads are not included. That seems strange.

I agree, I think its the principles that are important, the routines are just examples, so I think i may well put deads into the routine anyway; considering they're prob my top equal favourite exercise

I thought the routines had to be spot on. But provided you follow the principles, I dont see the problem in adding deads. I was thinking of doing the same workout even though im on a cutting phase.

Good to see you have upped your cals as well.

[Flamer]

Welcome back. Good that you've up'ed the cals - but did you know your eating crabs???

[Luigi]

Welcome back. Good that you've up'ed the cals - but did you know your eating crabs???

:pfft: :pfft: :pfft: 37% of your diet, shit thats a lot of crabs dude, you get them cheap or something

[biggurl27]

haha mmmmm crabs eh