VARVENS LOG

[Varven]

Ok, diet has been shaping up, typical daily diet:

on waking: 500mg carnitine, 5g L-glutamine followe by 30mins cardio every alternate day

meal1: 1whole egg, 6 egg whites, 2 toast, orange, apple

meal2: 100g chicken, 100g rice, 3g fish oil, greens

meal3: 100g chicken, 100g rice, greens

meal 4: tuna 120g, sweet potato 250g

Pre Work out shake, 3- 5g fish oil, banana

WEIGHTS

Post Work out shake, 30g carb dextrose, 30g WPI, L-Glutamine

Meal 5: Salad with low fat dressing, 1tbsp olive oil, 100g avocado, 130g protein source, usually a red meat

Workouts: First several weeks everything will be super high reps: 15 - 30 so I can improve conditioning before focussing on strenght. Problem is when you get to 106kg at 30% body fat, my joints dont seem to enjoy activity...

Tendonitis on my left elbow has sadly flared up, but fingers crossed some ART and acupuncture will heal it soon.

Yesterdays leg workout:

Kept it real light so I dont get first day doms taht destry me from doing cardio all week.

Squat 40kg 1x15, 1x13, 1x11 ... gosh I was winded... just out of breath.. goes to show you how unfit I am ... felt strong urge to justify low reps by doubling the weight, but resisted. Nonetheless, I am sure aerobic capacity will build up in no time

Leg extensions 35kg 1x12, 1x11, 1x9

Standing leg curls 25kg 1x15, 1x11, 1x9

Calf raises, 64kg 3x12

Stretching.

[Old Bull]

Keep at V doing good :clap:

[Varven]

OB, honestly, the high reps thing is a nightmare lol ... I just want to squat onto a bloody box with that SS bar and see where I can take my 1RM to over the next few weeks.

However, logic and interest of my health is holding me back from rushing into it.

Oh I found there is a novice meet in Feb09 locally, perhaps a target to finally get my squat over the 200kg barrier ?

[Varven]

Ok, wow for the first time found out how weak my upper body is after a long time of no working out:

Flat Bench

35lb 1x20

45lbs 1x15

50lb 1x12

New gym has lbs on the dbs

Incline hammer ISO press.

First time Ive done these... felt a bit weird, i.e. grip very close together, my triceps felt it the most

20kgs a side 1x15

30kgs a side 1x8

20kgs a side 1x12

Flat db flyes

15lbs, 1x20

25lbs 1x20

30lbs 1x15

Incline close grip presses, didnt add any weight as the elbow injury is still healing 3x12

Tricep pulley push downs, single arms 3x12, cant remember the weight.

[TheGus]

You just wait bro, muscle memory will kick in and you'll be back on track in no time! :grin: Good start!

[Varven]

Mondays work out:

Usually starts with deads but 2 of the racks was occupied, so started with the rest.

Wide grip pull downs

61kg 1x15, 1x12, 1x9

Narrow grip (V handle) pull downs

55kg 1x15, 1x13, 1x11

Bent over bb rows

35kg 1x15

40kg 1x15

50kg 1x12

40kg 1x15

1arm db rows

35lbs 1x 15

45lbs 1x15

50lbs 1x15

Deadlifts - Out of gas by now. I have NO fitness whatsoever, may need to put in some GPP or circuit work to build up some of this.

60kg 1x10

80kg 1x8

90kg 1x6

EZ bar bb curls

5kgs a side 1x15

10kgs a side 1x 6

7.5kgs a side 1x8

Hammer machine seated preacher curls- first time on this machine, enjoyed it!

15kg 3x 15

Hammer curls

worked these as a drop set, didnt keep track of reps, mostly for forearm rehab

25lb, 20lb, 15lb

[TheGus]

Solid workout bro. Good stuff on the deads!

[Varven]

Tuesdays workout:

Flat DB presses

50lb 1x15

55lb 1x9

50lb 1x12

Hammer Incline Machine press

20kg a side 1x12

25kg a side 1x6

20kg a side 1x10

Flat db flyes

20lb 1x20

25lb 1x20

30lb 1x12

Standing bb military press... curved back too much, this ex is going to be replaced

bar 1x15

bar + 5kg a side 1x8

bar 1x15

Close grip incline press .. dont like this ex, its going to be replaced

bar 1x15

bar + 5kg 1x8

bar 1x15

Push downs on the pulley

8plates 1x15

11plates 1x10

8plates 1x15

[Old Bull]

OB, honestly, the high reps thing is a nightmare lol ... I just want to squat onto a bloody box with that SS bar and see where I can take my 1RM to over the next few weeks.

However, logic and interest of my health is holding me back from rushing into it.

Oh I found there is a novice meet in Feb09 locally, perhaps a target to finally get my squat over the 200kg barrier ?

You will be amazed at how high reps will help in February 09. We did at the beginning of this year a lot of volume and it paid off. It also helps with your hips in getting them ready. Got us conditioned for the bigger meets, and your strength is still there, just hard to count over 5. :doh:

I found the best was count to 5, then 5 again

Maybe a month or so will bring you back up to speed.

[Flex]

Ok, diet has been shaping up, typical daily diet:

on waking: 500mg carnitine, 5g L-glutamine followe by 30mins cardio every alternate day

Unfortunately 500mg of L-carnitine isn't going to do much for you. You really need to use at least 2g (2000mg) prior to training and up to 4-6 grams a day for it to be effective.

[Varven]

Any inherent dangers from such high levels of L Carnitine Flex ?

And offhand would you know $ for g, what's the cheapest L carnitine ?

Im in Aussie, and I use tablets from GNC at the moment...

Another quick question, I heard milled flax seed is high in fibre ?

Im not sure what milled flax seed is al about, only ever used flax seed oil.

whats reccomendation if I wanna bump fibre ?

[poos_n_wees]

I found the best was count to 5, then 5 again

Oh I found there is a novice meet in Feb09 locally, perhaps a target to finally get my squat over the 200kg barrier ?

:jive:

Nice work with the high reps! Feck, I'm doing 8-rep sets on the compounds and am finding it difficult after a looooong time of doing 3-5 reps :oops:

Keep up the great work :grin:

[Varven]

I usually start leg days with squats then sldl, but the squat racks were hogged by the pretty boys so no option but to change ex's.

Leg Press - knees to armpit style!

1pps 1x12

2pps 1x12

3pps 1x15

4pps 1x10

4.5pps 1x8

Hack Squat - first time trying these, was surprised how much they hit the quads and not the posterior chain, nonetheless, loved it

2pps 1x12

2.5 pps 1x8

2pps 1x10

SLDL

40kg 1x8

60kg 1x12

80kg 1x10

100kg 1x6

Lying leg curls - Hate these, my quads hurt like a bitch when lying on the bench and every rep i get a cramp in the "behind the knee" areas. Any ideas for any other isolatory hammy work ?

36kg 3x 12

Calf raises - I decided to try these. Ive never done calf work, but have promised will start some.

80kg 3x8 .. cramps from hell lol, I think im going to have to do some calf stretching.

[poos_n_wees]

Seated or standing leg curls maybe? GHRs? :twisted:

Damn, the hack squat is unforgiving.. I hate it 'cos its hard LOL. Hows the diet going?

[ohjoshua]

you realise your SLDL more then your DLing?

[TheGus]

you realise your SLDL more then your DLing?

Is that strange?

[Luigi]

OB, honestly, the high reps thing is a nightmare lol ... I just want to squat onto a bloody box with that SS bar and see where I can take my 1RM to over the next few weeks.

However, logic and interest of my health is holding me back from rushing into it.

Oh I found there is a novice meet in Feb09 locally, perhaps a target to finally get my squat over the 200kg barrier ?

so you can squat nearly 200kgs but deadlifting under 100 ?? whats with that, you just training very light at the mo or summin ?

[Flamer]

OB, honestly, the high reps thing is a nightmare lol ... I just want to squat onto a bloody box with that SS bar and see where I can take my 1RM to over the next few weeks.

However, logic and interest of my health is holding me back from rushing into it.

Oh I found there is a novice meet in Feb09 locally, perhaps a target to finally get my squat over the 200kg barrier ?

so you can squat nearly 200kgs but deadlifting under 100 ?? whats with that, you just training very light at the mo or summin ?

Get with the program Luigi and read the history!! Short answer, is yes!

[Varven]

I havent lifted weights in a LONG LONG LONG time.

Thus I am weak as a 5 yo girl and all my lifts are off.

I have never squatted 200kg. Best lifts have been sq 170, BE 110 and DL195 at 90kb bw.

Ive been in hibernation and got myself to 105kg, and now I am returning to training.

I wasn't going to log the workouts I do since I am merely restoring strenght, but decided to anyway so you lads can keep me straight when I slack off. :grin:

And yes keeping weights low and reps high till I get acclamatised and dont stress my joints.

Pooey will give standing ones a shot. If all else fails Ill return to good mornings and box squats

[Luigi]

I havent lifted weights in a LONG LONG LONG time.

Thus I am weak as a 5 yo girl and all my lifts are off.

I have never squatted 200kg. Best lifts have been sq 170, BE 110 and DL195 at 90kb bw.

Ive been in hibernation and got myself to 105kg, and now I am returning to training.

I wasn't going to log the workouts I do since I am merely restoring strenght, but decided to anyway so you lads can keep me straight when I slack off. :grin:

And yes keeping weights low and reps high till I get acclamatised and dont stress my joints.

Pooey will give standing ones a shot. If all else fails Ill return to good mornings and box squats

ah ok sweet so how long do you think itll be till your back to full strength ?

[Varven]

Fingers crossed couple of months bro.

Usually I train chest shoulders and tris.

I realised my tris are very weak and are failing. so i will move them to back day and move bicep to chest day.

anyway

DB Flat bench:

50lb 1x20

60lb 1x10

50lb 1x12

Incline Hammer Chest Press

Not enjoying this ex.. but will persist..

40kg 1x12

50kg 1x8

40kg 1x10

Flat db flyes

20lb 1x20

25lb 1x15

30lb 1x12

Cybex shoulder press superset with side lateral raises

3 sets.

didnt like it much... will probably go back to seated db shoulder press.

as ya'll can tell, Ive been playing with machines after coming out of a db and bb only gym... and frankly just cant seem to get used to the machines...

Standing bb curls

ez bar: any idea how much this thing weighs ?

weights used: 10kg : 1x20 ,

15kg 1x15

17.5 kg 1x 6

hammer preacher curl... love this machine!

10kg 1x20

15kg 1x15

20kg 1x12

Hammer curls, did a few drop sets.

did some fore arm work.

diet was a bit off today, had lunch meetings so was forced to eat out... and same tomorrow so a bit disappointed.

[TheGus]

ez bar: any idea how much this thing weighs ?

weights used: 10kg : 1x20 ,

15kg 1x15

17.5 kg 1x 6

The one at my gym is 6.1kgs. I guess they would vary from bar to bar though.

[poos_n_wees]

The one at my gym is 6.1kgs. I guess they would vary from bar to bar though.

:nod: I think the one at my gym's about 5kgs.

diet was a bit off today, had lunch meetings so was forced to eat out... and same tomorrow so a bit disappointed.

Did you drink a diet coke at all yesterday though? They have magical properties that cancel out junk food ya know

Nevermind bout yesterday, back on the wagon today! :twisted:

[jono]

Nice work there man. good to get back into things isnt it? :grin:

[Varven]

I missed a meal yesterday and wound up working late so was pretty energy-less by the time I got started.

Deads

40 1x8

601x8

80 1x8

90 1x5

100 1x6

was too gassed to go on.. wanted to save the energy for my back work...not too fussed about not beating last times dead weight as I know I'll get it done when I have more energy next time

Lat pull downs

48kg 1x15

55kg 1x20

62kg 1x8

55kg 1x12

Bent over bb rows

40kg 1x15

50kg 1x10

40 kg 1x12

1 arm db rows

35lbs 1x20

45lbs 1x15

55lbs 1x12

I was a bit disappointed that my weights arent going up, but realised I still am using a reasonably high rep range so not too concerned anymore.

Besides I figured if I have some massive doms 2 days later, I must be doing something right!

Triceps

close grip bench press

40kg 1x20

50kg 1x15

60kg 1x8

Seated behind the head db extensions

35lb 1x20

45lbs 1x15

55lbs 1x12

Push downs on pulley

8plates 1x20

10plates 1x15

12plates 1x8 .. then turned these into a drop set and worked my way down.

Target now is to nail that diet and get my cardio done.