half human/half machine - downloading training data...

[Android]

Arms looking massive there android.

:nod:

Cheers justhell 8)

Been a while since I talked diet in my Journal.

My amount of meat has dropped back to just on 1kg in 4 of my meals. Have gone back to oats and rice for majority of carbs but a few days a week I do kumara and potatoes.

After dinner I have another bowl of oats and then either a shake or some fish between 9:30 and 10pm.

I am putting on bodyfat despite the low dose of T3/T4 and relatively small meals. Have been going to the gym every 2nd day though and other days no physical activity so to be expected. Will stick with low dose thyroid for a while longer but for someone with a normal metabolism it's probably not going to do alot.

5 days a week my dinner looks like the pic below.

[Android]

Good Back workout this afternoon, covered a few exercises.

Started with rack pulls and worked upu to 220kg doing 4 reps then resting. Added 1pps per side but couldn't get it up so backed off and did another 220kg set.

Barbell rows in the squat rack next and went up to 80kg and did 3 sets of 8-12. The 8 repper was my biceps pumping up and having to stop cos of the lactic acid pain.

Cable Lat pulldowns, wide grip, vertical pull. Did some good medium weight sets of 12 but again the biceps were kicking in and causing me to stop not failure of the Lats. I switched to closer grip like shoulder width and increased the weight to do 8 rep sets so must have done 5 or 6 working set in total. The heavier weight causes me less pump than repping.

Went over to another Lat machine and did single arm pulldowns, another set of 3 and a good weight.

Seated row machine next and did close-grip, got up to 3/4 stack for 12 rep sets. Back and rear delts were feeling just fine and pumped tonight getting the feeling I love back into my veins :-)

Lastly, shrug machine available so did 4 sets of 15 reps with an odd mixture of weights each side, must have totalled 2.5pps possibly.

Done and dusted, loved the whole session and didn't need or use pre-workout supps except a bottle of V. Tomorrow is a session with Small at the Uni gym, not sure what we're doing girl but Back is out haha

[Android]

Quick tip here for lower back muscle stiffness or pain from constant gym work, lower back pumps etc.

Lying on the floor with a hot water bottle on the small of the back and preferably some pressure to get the heat going into the muscle, for as long as you can but just up to 30mins, try what works for you.

It is temporary relief, but heat relaxes the muscle and this is one muscle that doesn't really get a break 24/7...even while sleeping it's providing support.

Like I said a one-off session is temporary but do this regularly and you'll feel much better for longer.

[Grover]

Good Back workout this afternoon, covered a few exercises.

Started with rack pulls and worked upu to 220kg doing 4 reps then resting. Added 1pps per side but couldn't get it up so backed off and did another 220kg set.

Barbell rows in the squat rack next and went up to 80kg and did 3 sets of 8-12. The 8 repper was my biceps pumping up and having to stop cos of the lactic acid pain.

Cable Lat pulldowns, wide grip, vertical pull. Did some good medium weight sets of 12 but again the biceps were kicking in and causing me to stop not failure of the Lats. I switched to closer grip like shoulder width and increased the weight to do 8 rep sets so must have done 5 or 6 working set in total. The heavier weight causes me less pump than repping.

Went over to another Lat machine and did single arm pulldowns, another set of 3 and a good weight.

Seated row machine next and did close-grip, got up to 3/4 stack for 12 rep sets. Back and rear delts were feeling just fine and pumped tonight getting the feeling I love back into my veins :-)

Lastly, shrug machine available so did 4 sets of 15 reps with an odd mixture of weights each side, must have totalled 2.5pps possibly.

Done and dusted, loved the whole session and didn't need or use pre-workout supps except a bottle of V. Tomorrow is a session with Small at the Uni gym, not sure what we're doing girl but Back is out haha

First post (2009!) 7 rules one of which never workout without supps- why the change, sorry haven't read whole journal! if already said why

[Android]

Good call.

No deliberate intention to miss taking it, I had 1MR in the back seat of the car but it was raining down hard-as yesterday and slipped my mind

[Android]

Today was Shoulders and another great day.

Didn't end up at Uni gym so it was Les Mills by myself.

Back to bodybuilding.

I do each working set to failure not just the last set but it's not forced failure...as in I stop repping when I can't do anymore that's all. On the final set for an exercise I take it beyond failure with forced reps, drop sets, rest-pause etc.

That's how I've done it in the last few years and I've always viewed it as going to "failure" on every working set but going to "exhaustion" on the final set of an exercise. I would say that there is usually one or two exercises where I don't go to exhaustion on and it depends on the exercise. I don't feel I need to go to exhaustion on exercises where I feel the bodypart is strong whereas on other parts I go there all the time.

For Shoulders I ALWAYS go to exhaustion on rear delts as these will always need more work.

Warmed up with side a lateral raise machine that really pumps up the delts and did 4 working sets. This machine keeps the arms extended right out to the side not the kind where you lock elbows in and use elbows to do the raise. This one is way better!

After giving it my all on the side raises I went for a dumbbell press. The 20's seemed to light after 20 reps so did 30's which were an easy 15 reps, then was gonna get 40's but decided on repping with 35's instead. Did 3 working sets and just to short of failure.

Went and did rear delts on the pec dec and then after that did bent-over lateral raises for more rear delts. They pumped up really well and so I wasted them even more with heavy dumbbell rows in the seated bent-over position but rows with the elbows outwards. Really hits the rears with a heavy weight which you can't do with lateral raises for me.

That was it. I left the gym with swole Shoulders. I am starting to feel what 2ml of CN Test-E feels like and I can feel it working. For me I can grow on this level of gear as it makes my workouts just intense enough and leaves it up to me to eat and rest for the growth. If it is crap gear I can grow on crap gear is what I am saying

I brought a new Pre-Workout supplement today that I have to recommend!

It was recommended to me by a mate, it's ON Essential Amino Energy.

Each serving has 5gms BCAAs, includes Beta Alanine, and 160mg Caffeine. So you can take 1, 2, or 3 scoops for a workout!

I'm recommending it before I've even taken it but it reminds me of Scivation Xtend and taking BCAAs for workouts always makes more sense than just caffeine or arginine on their own.

[Android]

Today was Chest, gym was pretty quiet and no problem picking exercises. No exercises were done past failure and with chest I stop when the muscle starts feeling sore like lactic acid pain.

Used a seated press and did working sets on what would usually b a warmup weight. I squeezed the chest at the top of the press which makes it just as hard as a heavy weight except pain comes before muscle failure. Used a narrow grip.

Bench press next and warmed up with 60kg, 100kg. Did working sets of 120kg and grip was hand space close than my usual wide grip just for a change. Pressing is from down below sternum and up in a slight arc. Lactic acid hits about 10th rep in the mid to lower pec region.

Lastly, dumbbell flyes on a bench with lowest possible incline. Used 15kg and squeezed the hell out of my chest at the top, arms fully outstretched and down to parallel or just below. After 3 sets I grabbed 20kg and used these for 2 more sets, stopping when it hurt too much. Chest pumped up and workout complete.

The week coming is important to get good food and workouts done since that'll go from Xmas to new years. No gyms up north at doubtless bay lol

[Android]

Leg day today.

Got a good light warmup on the Leg Extension before grabbing a squat rack.

Squatted outside the rack this time, it was already loaded with 15 each side so stuck with that. Added a pps and then another, before adding 10 each side for 150kg. Got out 6 or 8 good reps I forget, then 4 reps after a rest. Dropped the 10s and got out another 10 reps. Just using a weight belt, don't have wraps anymore but will get some again next year.

Dropped back to the 15s each side and warmed up with SLDL. Added 1pps and did 3 working sets until back pumped up. Wish it hadn't I wanted to keep doing sets of these.

So then did seated leg curls and with light weight repped out each set until lactic acid pain stopped me. Never reached muscle failure as the pain kicked in earlier and earlier each set I did until I could only do 10 reps, whereas first set was 25 reps, same weight.

Leg Extensions again but not as a warmup. Did 3/4 stack then 4 sets at stack weight. Slowed it down a bit and on last set was holding the squeeze for a second.

Lastly, seated calf raises. Just started and stuck with 3 plates doing 5 sets of 12-15 reps.

Legs pumped up pretty good and never tired throughout workout. Tomorrow not sure what doing prolly shoulders...at uni gym at 5pm if anyone else going c u there 8)

[Android]

Today was working out in the Uni gym with Small.

We did rear delts and triceps, 2 exercises each with medium weight and reps in the 12-20 range.

Pretty simple workout to explain:

Pec Dec

Seated bent-over dumbbell raises

V-bar cable pushdowns (elbows out)

Cable kickbacks

Small drank Vodka throughout the entire workout, I was pretty surprised by this but she held her own and only spilt a little :clap:

I had dropped a 40mg Winny tab 2hrs before to give the Test-E a bit of a bump and help the workout along.

Good end of year workout with her and gave me a chance to sneak in some extra workload on lagging bodyparts.

[Android]

Downloaded an iPhone App which really suits the way I pick my next workout. Thought I'd share it.

I've tried planning workouts but get bored and deviate from the plan within a week. I much prefer to have a record of what I've done in the past to read and get to make the decision on what to train next based on how I feel, what bodypart needs more attention, etc.

Workout Diary

The App can store workouts, measurements, performance, exercises, and stuff but I don't wanna be tied to the phone filling shit out every day like I do here...the schedule is all I need and it's FREE

[Android]

When I cook the food that I take to eat at work, it's basic...

[I Declare War]

When I cook the food that I take to eat at work, it's basic...

[attachment=0]lunches.JPG[/attachment]

:shock: No flavour Android! Or do you do a Ronnie with BBQ Sauce as you're eating?

[Android]

When I cook the food that I take to eat at work, it's basic...

[attachment=0]lunches.JPG[/attachment]

:shock: No flavour Android! Or do you do a Ronnie with BBQ Sauce as you're eating?

Yes there's flavour...it's chicken-flavoured

Srs tho I hear that all the time but I like the taste whether it's steak, chicken or fish I wanna taste the meat. If I want to taste the sauce I'll pour myself a glass :-)

And I like the taste of the calrose white rice, srs

[Pete_S]

Mate coming back to NZ for xmas/new year - hope to get a workout or two in at Les Mills City. I'll let you know dates and see if you're around.

[Android]

Mate coming back to NZ for xmas/new year - hope to get a workout or two in at Les Mills City. I'll let you know dates and see if you're around.

Sweet as, there's free passes into LM for members to give away over xmas and I'll b around

[Pseudonym]

No gyms up north at doubtless bay lol

Actually, there is. Never been there, but I've seen it as I drive past:

Maungonui Health & Fitness

[Small]

Small drank Vodka throughout the entire workout, I was pretty surprised by this but she held her own and only spilt a little :clap:

alcoholic lawyer :pfft:

[Android]

No gyms up north at doubtless bay lol

Actually, there is. Never been there, but I've seen it as I drive past:

Maungonui Health & Fitness

Marry me :pray:

Small drank Vodka throughout the entire workout, I was pretty surprised by this but she held her own and only spilt a little :clap:

alcoholic lawyer :pfft:

No wait...marry me :pray:

Oh crap, I'm already married! Weddings are all off haha

[Android]

Today was Back and after a day off was feeling pretty fresh. My Chest is still a bit tight, and finally Legs have stopped aching just in time for tomorrows workout.

Kicked off with good old-fashioned chin ups. Surprised myself by not finding them too hard for 112kg. Did 3 sets of strict chins shoulder width grip, stopping just before failure of a complete rep. Was 12, 10, and 8 reps.

Next one was another basic movement, barbell rows. Warmed up with the bar for 20 reps, then did 2 sets at 60kg for 15 reps. Went up to 80kg and did 3 good sets to failure, each set.

Lat pulldowns next and just shoulder width grip worked down the stack to 2/3 stack. Backed off to 1/2 stack when lats got tired and last set did underhand grip as couldn't do another one overhand same weight. Prolly did 5 working sets here and Lats pumped up really good.

Next I thought I was gonna do incline shrugs, but chose the decline situp to do it on which turned out to be not incline enough. I lay on it and the movement was a row, I couldn't shrug at this angle. It was like a very strict dumbbell row and good for the middle back.

Seated row machine next, worked down to 3/4 stack and did 4 working sets, lats were feeling gooood!

Finally, shrug machine which I did with 2pps for 4 sets of 15-20 reps. Grip let me down by now and wish I had brought straps with me but ma it to the end of the workout satisfied.

Took just over an hour to complete this workout which for me is longer than normal but really notice I am not tired since taking the ON pre-workout BCAA powder. Really noticeable even wen taking gear.

[Android]

Shoulders and Biceps this arvo, have put Legs off for tomorrow.

Just started pinning Deca, 1ml a week with my 2ml Test-E. Workout was best Shoulder one for a long time felt really jacked and swole after first exercise.

Started with Smith machine behind neck press. Worked up to 50kg total and did 5 sets in the 12-15 rep range. Stopped just short of failure on each set.

Upright cable row next to hit the front delts again. Worked down stack to heavy weight and felt really pumped and strong on this one. Did lots of sets, lots.

Dumbbell side raises next and did a few 10kg sets before doing 15kg. These are strict raises and squeeze delts at the bottom of the movement. Last set did drop set with 15kg, 10kg, and 6kg.

Next an incline bench on steep incline lying/standing face down and doing side raises....which hits the rear delts and keeps you strict-as. Used 6kg dumbbells for this one. 3 sets and delts rocked! Looked good rounded shape full and balanced...to me :-)

Next was using same incline bench, face forward, doing bicep curls with 10kg dumbbells. Did 20+ rep sets then up to 15kg and 4 working sets of 15 reps.

Same incline bench and did single arm preacher curl with 10kg dumbbell, until pumped up and failure.

Lastly, did a few side raises on a machine before walking out feeling really really pumped, solid, and stoked. Biggest grin on my face since I don't know when

[soundsgood]

No gyms up north at doubtless bay lol

Actually, there is. Never been there, but I've seen it as I drive past:

Maungonui Health & Fitness

Mrs Android probably hates you now Pseudonym :pfft:

[Android]

Last post of the year, or for a week anyway, no more workouts planned until the end of next week.

Today was Legs and I spent 3/4 hour in the same squat rack.

Did front squats with 60kg, 10 sets in the 10-15 rep range. Just enjoying a change. Man the shoulders start hurting after a while, and some sets with slippery sweaty shoulders the bar was falling off at the end of the set. But it did give a chance to perfect the front squat with a medium weight and lots of practise. I find sitting right back into the squat and head held really high with chest up and the bar sits easier. Although it runs across my throat a bit at times. Need bigger front delts perhaps...

Then I did a lunge with the bar ala Kai Greene style with the bar between my legs. At first I thought this'll be nothing but a pain to do. But it hammers the upper quad and the inside of the leg too.

Found that the rear leg has to be splayed outward else the rear quad hits the bar, and doing this takes the rear leg right out of the equation. I remember standing lunges you kinda use your rear leg a bit, but with this one I can't.

First leg I can get 12 reps out, but 2nd leg only 8 reps before failure. So I switched the leg that starts first to give both a chance at 12 reps.

I thought my Legs were pumped from front squats, but this really pumped more blood into the legs so I took a pic to remind me of the state they were in end of 2011. By end of 2012 I want to have way more size.

Jan 2011

Dec 2011

Did lying leg curls and a heap of sets with 1/2 stack and 15-25 rep range. The higher reps came at the start of the exercise, as time went on pain came over hammies earlier and earlier in the set. All good, happy to do this exercise had put it off for a while as SLDL always pumped my lower back, making this exercise uncomfortable.

Seated calf raises last, 4 sets 2pps nothing special just gave them a pump up.

I find the CN Test-E 250 is ok am happy with the fuller muscles and bulk I've added in the last few weeks and won't go up and try 4ml as planned. It is definitely worth the money I paid for it regardless of whether it is actually 250mg/ml or not. Will continue with 2ml Test-E and just started 1ml Deca. This will be my staple cycle going into the New Year.

Have a good xmas and safe holidays. See you around in the new year!

[HarryB]

Merry Xmas big man! Have an awesome one.

[Android]

First day back after 6 days away, most of that up in Northland somewhere.

Today went in and did Chest and Triceps with new program and new attitude in mind. It's to do the basic exercises first, in the heavier weight lower rep range and never to failure. Then switch to other exercises in the high rep range to failure.

I want hypertrophy from heavy weights and I want hypertrophy from muscle exhaustion (glycogen depletion), two totally separate mechanisms that I haven't been exploiting in a single workout for a long time. I've cycled heavy weights for a few weeks, then back to higher reps for another few weeks before, it works too. This is just in the same workout that's all.

Hardest things I find are getting the rest period right and not going to failure on the heavy exercises. I have to force myself to rest longer on the heavy basic movements, and speed up the pace on the later exercises.

Basic movements first. Barbell Flat bench press first up and the bar felt nice and light. Then 1pps for 15 reps, then 2pps for 10 reps, then 2.5pps for another 10 reps. Then did 3 working sets at 3pps, stopping well short of failure just getting 4 reps out each time..plenth of rest in between.

Incline press in a seated hammerstrength machine. Started on 2pps and the then went to 3pps doing 8 rep sets. My max ever is 4pps and I'm feeling really strong so can see me going back to that no doubt.

That was the basic heavy movements done so over to pec deck and with elbows tucked up high above parallel did a warmup on 3/4 stack and then a few plates from the bottom did 4 sets of 10-12 reps. Really happy with the stress I put on the chest today.

Triceps next and close-grip press under the smith machine. warmed up with 1pps and then 2pps did 4 working sets of 8 reps. These were heavy for me and stopped before failure as this is the first (and only) basic heavy exercise for the Triceps today.

Then did flatbar cable pushdowns. I did these standing about 1.5m out from the cable which means that when you reach the bottom of the movement there is alot of force still trying to pull your arms forward again. When I stand directly under the cable there is a slight rest at the bootom of the movement as the arm is straight and inline with the cable.

Anyway, after 10-12 reps my triceps were aching so much I had to stop. I supersetted with overhead press to stretch out the tricep, doing this for 5 sets. Each time the pain from the pushdowns was greater than it's been before so the overhead press was like a slight relief.

Finally, cable kickbacks with a reasonably heavy weight that meant I had to heave it up and was in the 8-10 rep range. I think this prolly looked like bad form and it was too heavy to squeeze at the top of the movement, but the stress from the initial outward heave was felt so was happy with the exercise. Just won't kid myself that it was the same kind of kickback as I usually do which is stricter and lighter weight.

Took a pic during the chest workout, so triceps aren't pumped up apart from pressing movements. This is the size and shape that personally aspire to be. Not what I turn up at a show looking hungry, dehydrated, and tired LOL but big and full.

Have been on gear again now for just over 4 weeks and tapered up from 1ml Test-E for 2 weeks to 2ml Test-E and now with 1ml Deca. I like tapering up it makes sense to do it when you've been off tbh. Your receptors are fresh(er) than if you go from a cruise to a blast. So doesn't make sense to front-load when you know that as weeks progress you might have to add more. So I like to start off with a little, get a good result, increase, get a good result, increase. Reminds me of the pyramid-up system I used on my very first cycle.

[Android]

Was due for Back today but went for a Thai deep tissue massage and thought I'd leave it alone today. Lower erectors tight as anything too much driving and slouching around I think.

Left my belt and grips at home so did a semi-decent Leg workout without busting my gut.

Squats went up from bar, 1pps, 2pps then 4 sets of 5 reps at 3pps.

Leg Press 3pps did 4 sets of 15-20 reps

Standing Leg Curls did 4 sets each side for 20 rep range, slow eccentrics, fast concentrics.

Seated Calf Raises did 3 sets at 60kg for 8-12 reps, warmed up with 40kg first.

Done, dusted.