Two_phats Training

[Luigi]

12.11.08

Been real sick lately - got a chronic head cold that is really keeping me down. Forced myself to go to the gym wednesday but couldn't do it yesterday. I'm amazed about how much mucus a man can produce in such a small amount of time - I've been goin through tissues like its going out of fashion. Hopefully will make it to the gym tonight.

yea iv had that same thing real bad ay head hurts like f*ck and sore throat blocked mucus nose blah, havnt been to gym in a week and lost 3kgs :cry:

but been trying to keep protein intake and fluids up, on the plus side i lookd more cut

[two_phat]

Lol yeah I don't know how much i've lost but definitely lookin a bit more cut.

3kgs, shit thats a fair amount

[two_phat]

Finally got back to the gym on saturday - still wasn't feeling right. Jumped on the scales and had dropped 2kgs back to 74kg, don't know what to read into this really.

15.11.08

Chest

DB Flat Bench

1 x 15 @ 18kg

1 x 10 @ 29kg

1 x 7 @ 32kg (failure)

1 x 6 @ 32kg (failure)

*Biggurl - you reached 35s yet?

Incline BB Press

1 x 10 @ 50kg

1 x 10 @ 60kg

1 x 8 @ 60kg

- maybe could have done more but still sick and wasn't feeling like i had the energy; didn't wanna get stuck with the bar on top of me and nobody to help!

Db Flyes

3 x 8 @ 15.5kg

Dips

1 x 10 (failure)

2 x 8 (failure)

Went on the treadmill for round 10 mins but felt really light headed and sorta dizzy so i packed it in and went home. Still got this cold, hoping it will go this week!

[two_phat]

17.11.08

Chin-ups wide grip

1 x 10

2 x 8 (assisted by 8 plates)

Incline Levered Row

1 x 10 @ 25kg

2 x 10 @ 30kg

Seated Cable Row

1 x 10 @ 59kg

2 x Dropsets starting a 54.5kg, dropped 4.5kg every 6-8 reps.

* I was pretty exhausted at this stage. Still sort of sick but concerned that maybe my diet doesn't have enough carbs in it? I'll post it up to see what you guys think.

Seated DB Incline Curls

1 x 8 @ 10kg

2 x 10 @ 8kg

BB Curls

2 x 8 @ ?? Unlabeled bar. Just grabbed it did a couple of sets and threw in a few negatives to really feel that pump.

20 Mins on the Bike afterwards.

[two_phat]

Ok my diet yesterday was as follows:

M1: Protein Shake, Oats w/ water.

M2: Couple of crackers w/ cheese + cup of tea

M3: 2 Bits of wheatmeal toast w/ tuna

M4: Handful of almonds

M5: 1/2 Protein Shake

M6: Steak (don't know exact portion wasn't huge though) + veges.

I know that its not perfect and usually I'm a bit better with M2. (M6 is usually chicken, but decided to have a change that day) However am I getting enough carbs or eating enough in general? I'm not particularly hungry during the day, but I'm definately not full.

[two_phat]

18.11.08

Legs

Angled Leg Press

1 x 12 @ 40kg (first time I've used it - was way too easy)

2 x 10 @ 80kg

1 x 10 @ 100kg

Lying Hamstring Curls

1 x 10 @ 80lbs

1 x 10 @ 100lbs

1 x 6 @ 110lbs (was pretty tired after this set - legs felt weak!)

Squats

* I wanted to do these first but it was being used by some dude who decided that the gym was the next best thing to a bar and wanted to talk to anybody who listen rather than get on with his sets. :evil:

1 x 10 @ 80kg

2 x 10 @ 85kg

Well I learnt a really good lesson today - before going to the gym I got taken out on a date \:D/ . And we went out for dinner and I got pasta...that was my first mistake. My second mistake was going to the gym straight after eating. I felt reasonably sick halfway into my work out but kept going. Then after my second set of squats I started to feel really sick. I decided I could last another set and struggled through that set....I finish it and see my face in the mirror and realise what is about to happen in the next 20-30 seconds. So at a somewhat leisurely pace I head to the toliet, just making it in time hurl the contents of what was a good $20 pasta back into the toliet. I can now safely safe that the garlic and whitewine sauce was much better on the way down than it was on the way up. Lesson Learnt.

[Flamer]

Sorta funny, sorry!

What are your goals? At a guess your not eating enough. I would eat more than you on a cut!

[Varven]

so how much can you flat bb bench ? must be up near 100 ?

To be honest I don't do flat bb bench much at all. but last time I did it I wasn't even close.

If your doing around 25kg with the DB what are you doing with flat bb bench?

can do 120 for 1 or 100 for 6

dosnt really relate i know i just dont like db bench lol

DB strenght does not equate to flat bench bb strenght.

depends on your physique.

Remember one thing, if you are using db's to get your flat bench up, (eg: powerlifter training), always, hold the dumbells in a hammer grip... does that make sense ?

Also depends on your physique... I am 6feet tall, and have a short torse but very long arms and legs..... so benching flat is really really hard for me...

When I was training with db flat bench body builder style, I was getting 10reps on 35 - 40kg, yet my flat bench was stuck way below 100.......

[two_phat]

Sorta funny, sorry!

What are your goals? At a guess your not eating enough. I would eat more than you on a cut!

haha oh it is funny I know - there was a bin on the way to the toilet that I was also considering going in but didn't wanna gross everybody else out!

yeah I am on a bit of a cut at the moment. You reckon I should add in some more carbs? I'm feeling a lot less energetic, but don't know whether thats because of sickness or not.

[two_phat]

DB strenght does not equate to flat bench bb strenght.

depends on your physique.

Remember one thing, if you are using db's to get your flat bench up, (eg: powerlifter training), always, hold the dumbells in a hammer grip... does that make sense ?

Also depends on your physique... I am 6feet tall, and have a short torse but very long arms and legs..... so benching flat is really really hard for me...

When I was training with db flat bench body builder style, I was getting 10reps on 35 - 40kg, yet my flat bench was stuck way below 100.......

hmm...not really, explain exactly how I should be holding them? I'm not really using them to get my flat bench up, but interested anyway.

I'm only just 5ft 6", so I'm not tall at all. And definitely feel that way in the gym - some of the equipment is definitely built for the taller man. However I (think) that because of this I look a bit more muscular than I really am and think I hold onto muscle a little better than some??

[Flamer]

Ok my diet yesterday was as follows:

M1: Protein Shake, Oats w/ water.

M2: Couple of crackers w/ cheese + cup of tea

M3: 2 Bits of wheatmeal toast w/ tuna

M4: Handful of almonds

M5: 1/2 Protein Shake

M6: Steak (don't know exact portion wasn't huge though) + veges.

I know that its not perfect and usually I'm a bit better with M2. (M6 is usually chicken, but decided to have a change that day) However am I getting enough carbs or eating enough in general? I'm not particularly hungry during the day, but I'm definately not full.

If your cutting I would recommend dropping the crackers & cheese in M2 - maybe replace with egg whites or even whole boiled eggs. M3 seems lights too, and bread is a shit source of complex carbs. How about Tuna with rice or kumara. Also, how much tuna are you eating? 90g tin, 185g tin?

Is M5 post workout? If yes, I would make it a whole serve! You also need more veggies in there. Add to M3.

Just my 2 cents - there are others who may have some better suggestions.

[Varven]

here we go:

http://www.wonderhowto.com/how-to/video ... 8599/view/

It might not be a great body building ex to build a beautiful chest, but it will give you some decent strenght and help improve bench .

[two_phat]

Nah M5 is pre-workout. I have a whole one after wards.

Small tin of tuna - maybe I should I upsize?

Sweet thanks for advice will change a few things.

[Luigi]

yup i know what you mean with the db grip varven thats what i use, much easier on the shoulders and can feel the chest working a lot more.

[two_phat]

oh...i get ya now.

that seems a weird way to do it - seems like it would require a bit more strength? Whats the reasoning behind doing it that way?

[two_phat]

20.11.08

Shoulders

Military Press

1 x 20 @ 20kg

1`x 12 @ 30kg

1 x 8 @ 40kg

1 x 5 1/2 @ 40kg (failure - tried but could not get the last one up)

DB Shoulder Press

1 x 12 @ 11kg

3 x 8 @ 18.5kg

BB Raises

3 x 12 @ 20kg

Tricep Cable Pulldowns

1 x 15 @ 18kg

1 x 12 @ 27.5kg

1 x 8 @ 27.5kg

Tricep Press

1 x 12 @ 18.5kg (could feel they had been worked, didn't need to carry on with these)

Solid work out. Arms were sore the following days.

[two_phat]

24.11.08

DB Flat Bench

1 x 15kg @ 20kg

1 x 10 @ 29kg

2 x 6 @ 34kg (spotted)

Decline BB

1 x 12 @ 60kg

2 x 6 @ 70kg (spotted)

1 x 10 @ 60kg

Incline BB

3 x 8 @ 50kg

Cardio

I'm going to change my training a bit now. I never seem to be fitting in the right amount of cardio because of time. So looking at keeping the split the same but only doing 3 exercises - I will ensure that these are big, compound movements that use big muscle groups i.e. squats, bench, military press etc. This is to ensure that I do enough cardio.

[two_phat]

25.11.08

Back

Chin-ups

1 x 10 @ close grip

1 x 10 @ 7plates assisted.(wide grip)

2 x 8 @ " " " *failure each time

BB Row

1 x 16 @ 20kg

2 x 8 @ 50kg

1 x 5 @ 50kg

1 x 15 @ 30kg

--really unsure about form here, so next time gonna train with somebody to get some feedback.

Seated Cable Row

1 x 16 @ 32kg

1 x 10 @ 59kg

1 x 6 @ 63.5kg, 50kg, 36.5kg (dropset)

Cable Curls

1 x 15 @ 18kg

2 x 12 @ 27kg

Cardio

HIIT on the bike - 12mins - 30 second sprint, 1 min at slower pace.

HIIT treadmill - 10 mins - 1min @ 8.5km/h, 1min @ 15km/h

2-3min cooldown.

Was a pretty good workout. Finally got in a real good cardio session which also helped keep my rest times between sets in check as well as I knew I only had a limited time at the gym and I was definitely going to do a good cardio session.

[two_phat]

27.11.08

Legs - after a stressful day at work I couldn't wait to thrash my legs

Squats

1 x 10 @ 80kg

1 x 8 @ 90kg

1 x 6 @ 100kg

1 x 12 @ 60kg

**slightly strained a muscle (inside of my hamstring) after the first set. didn't really feel it that much at the time so carried on.

Lying Hamstring Curl

1 x 10 @ 100lbs

1 x 6 @ 110lbs

1 x 12 @ 90lbs

Standing Calf Raise

1 x 12 @ 80kg

1 x 12 @ 120kg

1 x 15 @ 150kg

ABs

decline sit ups superset w/ leg raise on roman chair (think thats what its called)

3 x 12 & 15

Cardio

7 min jog. 1 min @ 14km/h, 6 min @ 8.5km/h

Hamstring got progressively worse during workout. Wasn't that bad and I didn't think I've done any real damage or anything. Just a bit baffled about how it happened, I was pretty sure my form was ok.

[Flamer]

Nice work on the squats. Hammy strain could just be a flexibility thing - or just ine of those strange anomalies! :?

[two_phat]

thnx - yea I kinda suprised myself with how much I did. Never done more than 80kg before yesterday and thought that I could have a crack a bit more.

[two_phat]

1.12.08

Chest

DB Flat Bench

1 x 15 @ 21.5kg

1 x 10 @ 30kg

1 x 8 @ 34kg (last 4 spotted)

1 x 8 @ 30kg

BB Decline Bench

1 x 15 @ 50kg

1 x 8 @ 70kg

1 x 11 @ 60kg

DB Incline Bench

1 x 10 @ 20kg

1 x 8 @ 24kg (last 4 spotted)

1 x 8 @ 20kg (" " )

Triceps

Cable Pulldown

1 x 10 @ 24kg

2 x Failure @ 24kg, 15kg (dropset)

Tricep Superset x 3

- Skullcrushers 10kg w/ ezy bar till failure

- Dips x 12

Was feeling real good after this workout. Had a training partner finally and tended to go through the workouts with smaller rest times which was good. Triceps were pretty sore and chest was definately pretty worked over.

[biggurl27]

Nice solid w/o there, we are about the same size so keeping an eye on your weights. Your DB press is pretty snazzy, I haven't managed to get above the 32.5kgs

[two_phat]

thanks - yeah I'm trying to reach 35s but I still struggle with any above 30s. Yeah i noticed that when checkin out your journal - I'm trying to keep up with u!

[biggurl27]

haha well you've bet me on the DB Press so far, I'll hopefully crank out the 35's next week and give bench a rest. Will swap back to Incline DB press which is wicked for growth/shape.