VARVENS LOG

[Flamer]

How's the weight coming Varven? Workouts are lookin solid.

[Varven]

I refuse to get on the scales

It stresses me out.

I will do a DEXA body scan a little down the track to see what bf% I have lost and how much muscle mass has increased and then tweak diet accordingly.

I am dissapointed at not getting enough cardio done, but, I am prioritising my work life and it's a bit hard to get into the gym after 12 - 14 hour work days. So hopefully things will ease up soon and I can get this lazy arse on that treadmill

[Flamer]

I refuse to get on the scales

It stresses me out.I will do a DEXA body scan a little down the track to see what bf% I have lost and how much muscle mass has increased and then tweak diet accordingly.

I am dissapointed at not getting enough cardio done, but, I am prioritising my work life and it's a bit hard to get into the gym after 12 - 14 hour work days. So hopefully things will ease up soon and I can get this lazy arse on that treadmill

I can relate to that!

[biomax]

Are you doing a low carb diet to loose weight?

If so, its going to be quite difficult to make big strentgh gains while doing the diet, well that have been my experience anyway.

Hopefully muscle memory will come to the rescue for the first month or so!

Good going so far to get back into the PL routine :grin:

Bio

[Varven]

No, not going the way of low carb, at least not just yet.

I just end up too starved to do anything and can't focus at work either.

Plan on staying under maintainance calories and dropping it as time goes...

Sunday did a chest workout different to normal: just went high reps on flat dumbell and incline barbell bench and curls.

Did only 3 ex's woth heaps of volume just to try something different.

[Varven]

Legs day

I normally start with squats but that is out as my knee is clicking.

Doesnt matter, as I need more quad dominant ex's as all the powerlifting styled squats and glute/ham work has enlargened my ass more than I need it lol.

Focus was on volume, and there was lots of it

Leg press

1pps 1x20

2pps 1x15

3pps 1x15

4pps 1x15

5pps 1x10

4pps 1x12

SLDL

40 1x10

60 1x10

80 1x10

100 1x6

80 1x 10

Hack Squats

1pps 1x12

1.5pps 1x12

2pps 1x10

2.5pps 1x6

Squats only to parallel... so my knees dont click.

60kg 1x10

70kg 1x8

60kg 1x10

Lying Halm Curls

35kg 1x12

42kg 1x10

48kg 1x8

35kg 1x12

Standing Calf Raises

65kg 1x10

80 kg 1x10

90kg 1x10

Totally cramped. Ive never eally worked my calves before, I think I might need to stretch it or something... theres just no way I am able to do more than 2/3 sets without cramping.

[Laver]

Looking good, hope your leg corrects itself smartly!

I like your signature too, will add to my list of fav quotes!

[Varven]

Cheers Laver

chest work

Got bored of high reps and decided to try some heavier weights for chest today

DB flat bench

50lbs 1x15

60ls 1x10

70lbs 1x5

50lbs 1x12

Hammer machine incline chest presses

20kg a side 1x12

30kg a side 1x6

25kg 1x8

20kg 1x10

Flat db flyes

20lbs 1x20

30lb 1x12

40lb 1x2 ok it was turning into a chest press, dropped weight to 30lb 1x6

couple of sets of cable crossovers...

usually do biceps after chest, but was short of time.

Looks like going ahead I might start to drop reps a bit and increase number of exs or similar to stick with a classical bb type high volume approach

[Varven]

Deads

40 1x8

60 1x8

80 1x8

100 1x8

120 1x8

130 1x4

Super back pump so decided to call it quits andgo on to to the rest of the back work out....

old desires are back... little interest in anything apart from deadlifting

Cant wait to hit 4plates per side for reps

Wide grip lat pull downs

less weight than last time, but expected it after giving deads everything i had

55 1x12

63 1x8

55 1x12

50 1x10

BB rows

40kg 1x12

50kg 1x12

60kg 1x10

40kg 1x15

Narrow grip pull downs

100lbs 1x15

120lbs 1x8

100lbs 1x12

1 arm db rows

40lbs 1x12

50lbs 1x10

60lbs 1x8

Close grip bench

40kg 1x 15

50kg 1x12

60kg 1x12

70kg 1x8

Seated db extensions behind the head

40lb 1x15

50lbs 1x12

60lbs 2x8

Straight bar push downs

8 plates 1x15

10 plates 1x12

11plates 1x8

8 plates 1x1

Narrow V grip push down

2 drop sets high reps.

That was a long work out ... took me 1.75 hours.. I think I might turn volume down and pump weights up a bit so I dont stay in the gym that long and get catabolic.

[SoaringSwine]

Youth strength looks like it's coming back nicely. Won't be long until you're hitting some all time PBs.

[poos_n_wees]

Deads

40 1x8

60 1x8

80 1x8

100 1x8

120 1x8

130 1x4

Super back pump so decided to call it quits andgo on to to the rest of the back work out....

old desires are back... little interest in anything apart from deadlifting

Cant wait to hit 4plates per side for reps

:pfft: Sometimes I get caught up with deads too.. wanna keep pushing until I realise there's still lots of other exercises I have to do too :?

Great to see that strength and motivation is creeping back in! \:D/

[Varven]

I still have severe DOMS in my tris from tuesdays workout, but decided to do chest today anyway.

Anyone else who does high volume work find recovery an issue ?

Flat db bench

22.5kg 1x15

28kg 1x12

32kg 2x6 .. too pooped to get anymore out

22,5kg 1x15

Incline BB Bench press

60kg 1x12

70kg 2x6

60kg 1x12

Going to make sure I use lower weight and get more reps.. this routine is all about the volume.

Since I couldnt push at optimal strenght with fried tris decided the only way to exhaust my chest was with some supersetting....

personally i dont believe the stuff makes you grow or stronger but what the hell seems to give you a pump so it cant be that bad.

DB flat flyes superset with incline cable cross overs

did 3 supersets.

Did some bicep supersets as well.

I have no motivation to train biceps. Just too much effort.

I need to see a hynotist or something to get my head on right .

Diet has been shit. I need to get my Ass in gear. Missed a meal today and had to eat out for one meal due to work. bugger.

[Varven]

Legs

Incline leg press

3pps 1x15

4pps 1x12

5pps1x10

5.5pps 1x10

SLDL

60 1x15

80 1x12

100 1x12

110 1x6

Hack Squats

1pps 1x15

2pps 1x12

3pps 1x6 failed after that. was expecting more reps

2pps 1x12

Lying Leg Curl

70lb 1x15

90lbs 1x12

110lb 1x10

Smith Machine Half Squats to parallel

60 1x10

80 1x6 failed... Was totally out of breath.. need more fitness.. the 30degree heat didnt help...

Seated calf raises

20kgs 4x12

donkey calf raises

82kg 4x15

[Luigi]

nice hack squats !

i know how hard they are the weight i do them with is pitiful.

[Varven]

Its all about sequence of weights bro, I am sure when I go back to full squats or box squats as the main leg movement, all other weights will drop off as Im so fried after them.

I am taking the week off as I have a sore throat/flu - other typical over training symptoms.

Will get back in full swing next week.

Making some changes to the programme.

Essentially maintaining the split but dropping volume down. Recovery is becoming an issue. All ex's will be 10 - 15 reps now and will look to up the weights.

BF has been decreasing. Will get myself in for another dexa scan soon.

[poos_n_wees]

BF has been decreasing. Will get myself in for another dexa scan soon.

Nice work!

[Varven]

Hi all,

after a great start and dropping some body fat, it came undone when I got crook. 2 weeks of antibiotics later Im still recovering, but decided to change my split and get into things:

I recently bought the arnold body building encyclopedia.. great stuff!

great motivation for visually driven persons like me.

anyone seen his routines?

If I did the stuff they were doing (volume and frequency), Id die!

anway, new routine:

Tuesday: Chest and back

Wed: Legs

Thu: Shoulders/bi/tri

Sunday: catch up day: this will be varied, depending on my short term goals.. may train weaker body parts, injuries, powerlifting stuff, anything.

Diet, has been totally off for 2 weeks, returning to it now.

Cardio 2x1 hour sessions of beach volleyball and will add more in as I go along.

will chuck in a thermo too and see if we can strip more fat off me.

Might even put up some pics for motivation from embarassment

[biggurl27]

Yay pics please

[Varven]

Ok, working on the pics. Just realised Im a bit too embarassed to put them up when Im at 30% body fat LOL. On the flip side it might be motivation to loose it.

Anyway, Ive finally finished the antibiotics... and a few days back I slept on my shoulder... and woke up with a sore trap. Now I need treatment to fix that.. geez... fu#$g tendons.

Anyway today was a warm up for chest and back... really enjoyed this workout... although I was extremely weak.... and cant push or pull heavy cause doc said so...

Incline db bench

20kg 1x15

26kg 1x13

29kg 1x6 and failed LOL ok, I was hoping for 11 reps here

20kg 1x13

Pumped triceps !!

Wide grip lat pull downs

48kg 1x15

55kg 1x13

68kg 1x9

48kg 1x13

Flat BB bench ... was dreading this.. was already pretty tired

40kg 1x15

50kg 1x13

60kg 1x6

40kg 1x13

T bar rows

10kg 1x15

20kg 1x13

30kg 1x9

10kg 1x15

Pec Deck ... decided to try this instead of db flyes

cant remember weights... 4 sets 10 - 15

Neutral Grip Pull downs

90kg 1x15

95kg 1x12

100kg 1x9

90kg 1x13

Then did "D.C. Extreme stretches for Chest and Back".

Not too concerned about the weights... they should catch up once I start eating normal again.

[biggurl27]

All good you have to feel comfortable popping up pics, but it is a great way to monitor your progress every month and look back on it.

[Varven]

Saturday had 3 hours of beach volleyball.. not optimal cardio, but shit, its better than doing nothing.

Diet has been good:

meal 1: 1whole egg, 6 egg whites, 2 toast, multivit

meal 2: 100g chicken, 100g rice, 3 fish oil

meal 3: 100g chicken, 100g rice, 3 fish oil

meal 4: 250g sweet potatoe, 1 tiny tin of tuna

meal 5: protein shake + glutamine

Meal 6:130gm read meat + salad + veges.

Yesterday had a sunday - catch up workout for injured/ignored muscles

Biceps standing bb curls.. oh how i hate these

20kg 2x12

25kg 1x10

27.5 kg 1x8

30kg 1x6

32.5kg 2x4

Seated db curls

30lb 2x8

40lbs 1x6

45lb 1x3

30lb 1x10

Seated calf raises.

Ok back to the drawing board on this one, I have such horribly flat feet, I cannot extend calves without my feet cramping.

10kg 2x12

20kg 1x10

30kg 1x8

40kg 1x10

Reverse curls

EZ bar + 10kg 2x10

ez bar + 15kg 1x8

ez bar + 17.5kg 1x6

ez bar +10kg 1x8

did several sets of donkey calf raises and wrist curls.

[Luigi]

waiting on those pics

[Varven]

LOL ok coming up soon.

I shaved myself top to bottom.. laugh if you may but for those of you who don't believe that heavy compound lifts increase test in you naturally here is anecdotal evidence:

After a month into my first west side routine, I started to notice a few changes ( I was 21 at the time so well past puberty).. I got a pimple outbreak first, my voice got a wee bit deeper and over the next few weeks along with stacking on a decent 5 - 6kgs lean body mass I put on a LOT more of body hair. ... I had body hair all over my back and a whole lot more on my chest and tummy that I never had.

I swear this is attributable to increased test production naturally from maximal lifting and a good diet.....

*waiting for the jokes*

[Varven]

Stay off Hot Rox Extreme kids, its a nasty thermo.

It does work, Im always hungry on it and my HR is significantly higher but you have to put up woth rasberry flavoured burps and an acidic burn in your stomach.

Anyway, Yesterdays workout:

Flat bench

60 1x10

70 1x5

60 1x10

40 1x15

Didnt bother going to heavy on bench... will take my time adding to the bar and not risk injuries.

T-bar rows

20kgs 1x15

30kgs 1x12

40kg 1x6

20kg 1x15

any idea how much the T bar apparatus weighs? I only count the plates anyway.

Incline db bench

45lbs 1x15

55lbs 1x9

60lbs 1x5

55lbx 1x9

Wide Grip lat pull down

41kg 1x12

55kg 1x13

61kg 1x11

41kg 1x15

D.C. style peck deck -

get to full stretch where you are holding it in, not relaxing, count for 2 secs, draw it in, flex at peak for 2 secs...

35lbs 1x20

45 1x12

52.5 1x8

351x15

Neutral grip pull downs

90lbs 1x15

110lbs 1x12

120lbs 1x7

90 1x12

D.C. style extreme stretch for chest: 20lb dumbells 1x60secs... mad mad mad stretch and total burn

Back stretch - 1x30 secs.

Gotta work on increase weight and time of my stretches.

[biggurl27]

At a guess I would say the T'bar is about 5-10kgs, why you ask? The one at our gym is old and shitty, feels solid as and brown from age and wear and tear. The newer shiny ones feel lighter.

I always thought an EZ bar weighed 5kgs however I have read they are between 15-25lbs, oh gym ones are 6.8kgs ooh an extra 1.8kgs than I thought.

You could grab it and go jump on the scales, ooh I might try that just for shits and giggles, though I will probably get weird looks.