Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

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

Android

By Android
in Workout journals

 Share

Recommended Posts

Android Veteran member

Android

Posted
  • Author
Posted

Back tonight was awesome!

Pre-workout was Purple Wraath and Superpump250, Purple Wraath was drunk during the workout as well. I contemplated a PlasmaJet but thought enough was enough. I felt as strong at the end of my workout as I did at the start so was really stoked!

Bit of a mishap with deadlifts but got my inner/upper back all pumped up which is where I want to hit but find it hard to. I have a wide back and long arms so I have to reach back far to work the inner part. It's lacking imo, when I was skinny I had those trademark chicken wings on my back so filling it in with muscle has been hard work. As I have to reach back so far to squeeze the inner back barbell rows are useless, they stop at the chest so I have to use dumbbells either leaning over or on an incline.

Anyway...

First up warmed was lat pulldowns, we did a couple of warmup sets of 20 and 15 working down the stack, then 3 good working sets of a heavy weight, just 8 reps was all I could get out at the heavy weight, 240 on the stack. I concentrated on pulling with my elbows and used straps to get the lats to do most of the work.

next up was deadlifts and I had planned for a PB. warmed up with 15 reps of 100kg, then 8 easy reps of 140kg. Got to the 180kgs and as I strapped my hands in I noticed the inside of my palm was selling up, looking a bit bruised int he same place it got hurt last time I did deadlifts. I opted on the safe side to not do anymore and will get some straps with double loops so just my wrists are locked in and I dont have to grip a strap over the bar. I could have done a PB tonight but it wasn't to be.

We moved over to the seated machine that is like a cable row, where you can go wide grip. We also raise our elbows which is harder and hits a higher spot on the back, sometimes even rear delts get worked. I did set after set after set to get a great pump in my back.

Lastly we did seated cable rows, moderate weight pumped out to the max with 15+ reps. probably did 6 sets and really squeezed paused the reps. This exercise is in contrast to the seated row machine where the grip for that is wide and pulled high, seated cable rows are close-grip and pulled to the stomach.

Left the gym feeling twice as big as when i walked in :-)

double-serve protein shake and glucose was waiting for me in the car on the trip home. Got home and a 3-tin tuna salad was waiting for me (smallest tins so it was 300gms of tuna). Now at 10:20 I'll have 300gms of chicken and a bowl of rice I'm determined to gain more weight I was still 105kg in the gym tonight :-|

Eat, eat, and eat more ...

Link to comment
Share on other sites
  • Replies 2.2k
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Android Veteran member

Android

Posted
  • Author
Posted
hey how many calories do you eat a day or could you post a diet up just wanna see how much more than me your eating....

This is a rough guide ..e.g I take a container of cooked rice that equals about 3 cups and I eat it during the whole day, grazing on it.

Meal 1: (7-7:30am at home)

double-serve protein shake

200gms Oats (raw weight)

Meal 2: (9-9:30am)

250gms (raw weight) Meat

3/4 cup of rice

Meal 3: (11-11:30am)

250gms Meat

3/4 cup of rice

Meal 4: (1-1:30pm)

250gms Meat

3/4 cup of rice

Meal 5: (3-3:30pm)

75gms Almonds

Meal 6: (5pm)

250gms Meat

3/4 cup of rice or 200gms Oats

Meal 7: (6pm at home)

Baked Beans or some high GI food 1 hr prior to workout

Workout at 7pm (with BCAAs)

Meal 8: (8:30pm)

double-serve protein, 50gms Glucose

Meal 9: (9pm)

250gms Meat

Potato or rice

Meal 10: (10:30-11pm)

185-300gms Meat (tin of tuna or cooked chicken)

Meal 11: (only if I feed baby, 1:30-2am)

double-serve protein shake

Link to comment
Share on other sites
Android Veteran member

Android

Posted
  • Author
Posted

Twas Chest and Triceps today.

I sometimes do these together, at least more often than I would do Back and Biceps together.

People talk of pre-exhausting Biceps during Back so the Biceps have already been used and ready for work.

I don't buy that, if your Biceps are that pumped your Back isn't getting all the weight you're lifting or pulling so its a hard-arsed job on your Back.

I also can't see how anyone can do a complete Back workout inside 50 minutes, so not sure why you'd want to stay even longer in the gym to work the Biceps.

First up was Incline dumbbell press. This was the staple exercise for me for the first 5 years of bodybuilding. Never touched a barbell and always started on falt bench first, then incline.

Do the heaviest press first while you're fresh is the reason for that.

This time it was incline first and warmed up with 25 reps of 25kg, then 12 reps of 40kg, then 3 working sets of 50kg for 8 solid reps each time. The gym had no heavier weights :-( I wanted to try 60kg.

Was happy they didn't though, 3 working sets of 8 good reps is what will tear my muscle down rather than a 1RM, but still I felt strong enough to want to try.

By the end of the 2nd working set I could feel my chest expanding :-) awesome!

Next up was flat bench dumbbell press which should be a heavy weight but I sat on 25kg and concentrated on the feeling from my chest and didn't go all the way up so the tension was on it the whole time.

This one really blew my chest up and I was able to rep out 15 each set which is to exhaustion (of course), last set the Purple Wraath must have hit me and I did 20 reps.

Final Chest exercise was Pec Deck and we set a medium weight where 12 reps was possible but 15 was a killer to squeeze the pads together out in front.

That was Chest done and dusted, posing in the mirror I noticed how my front delts have grown to almost match my chest now and I was stoked at the shoulder work I had done in the last 3 months to make that happen.

Triceps were next starting on rope extensions, this is great if yo do them properly. I believe the weight is not the only force you need to fight against you have to also fight aginst the rope not wanting to split in a wide V.

There is an outward force you have to squeeze and hold against (its from the weight but it's not the weight you feel as your arms straighten out) it's on the outer tricep head. Anyway, I squeeze and slightly hold on this, it's not good to hold as the strain is on the elbow apparently so not sure how long to hold for but I do it momentarily only.

Then we did seated behind the neck press thing where you grab a dumbbell with both hands and put it behind your neck and raise it up and down, up and down, up and ....ad infinitum. I got border with this one the angles seem funny for me and awkward. Also my chest is forced up against my throat cuttin goff vital airways....k not that bad but I can feel my chest up around my throat.

Last one we did was tricep pushdown machine. I loved this one and did 5 good sets of 12 reps, keeping shoulders down and just feeling the pain in the tricep.

Link to comment
Share on other sites
Varven Veteran member

Varven

Posted
Posted

DB behind the head extension. Sitting down and doing it has similar issues for me.. elbows awkward and pushes your chest over.

Try doing a "PJR DB PULLOVER FOR TRICEPS" ... like this:

http://au.youtube.com/watch?v=-8AKsPe_6QM

or even this:

http://au.youtube.com/watch?v=BaukyaiL_ ... re=related

See how that feels...

btw haven't you got a bundle of joy due on the waY?

Link to comment
Share on other sites
Varven Veteran member

Varven

Posted
Posted
haha yeah Varven sounds a bit gay mate!? :-s Girls are suppose to request pics

I know but no-one did...so better than nothing....right?

LOL

Hahaha Only a bb'er could sacrifice morality/sexuality for such an ego stroke :)

No-homo bro, I was just wondering how big you've gotten with this bulk, since you posted up pics earlier with your abs and all.

Are they still visible ?

Link to comment
Share on other sites
Android Veteran member

Android

Posted
  • Author
Posted
haha yeah Varven sounds a bit gay mate!? :-s Girls are suppose to request pics

I know but no-one did...so better than nothing....right?

LOL

Hahaha Only a bb'er could sacrifice morality/sexuality for such an ego stroke :)

No-homo bro, I was just wondering how big you've gotten with this bulk, since you posted up pics earlier with your abs and all.

Are they still visible ?

The ego is a powerful thing!

My top ab (or abs) are visible if I squeeze them, I have a huge layer of fat about 2 inches wide around my stomach now totally hiding the lower ones, they haven't seen the light of day for a while.

Oh...and If I relax and push out my stomach I look pregnant - hows that for a nice visual :-|

My chest hurts like hell from Tuesday workout and I got a proper REST day in yesterday. Triceps not so much which is a pity I'll do Arms in the weekend and give them something to complain about!

Am amp'd for a Leg workout tonight I want to hammer my Quads over and over and over again.

Link to comment
Share on other sites
soundsgood Veteran member

soundsgood

Posted
Posted

My top ab (or abs) are visible if I squeeze them, I have a huge layer of fat about 2 inches wide around my stomach now totally hiding the lower ones, they haven't seen the light of day for a while.

Oh...and If I relax and push out my stomach I look pregnant - hows that for a nice visual :-|

Happens to you too? Thank god that makes me feel alot more normal \:D/ :pfft:

Link to comment
Share on other sites
Android Veteran member

Android

Posted
  • Author
Posted
and your growing on that amount of food ? coz thats roughly what im eating a day now and im 20kgs lighter..... maybe i just have a real fast metabolism ?

Hi Luigi, yeah sux ay but I haven't grown in the last 3 weeks, I did go up from 99kg to 104/5kg on that amount, by changing from what I was doing because it's not just about the food intake, it's just not that simple.

-I changed from high rep to low rep sets (not the same as staying on low rep btw, the change itself is a jump start to better gains...heard of plateaus?)

-I changed to have a carb meal late at night (again, a change to what I was doing which was no carbs late at night)

-I increased my rest days (again the 'change' from what I was doing is worth more than always having a good number of rest days).

That's my take on the gains. The body needs 'change' before it needs to change.

So if you're eating this amount already...change something to get growth.

Link to comment
Share on other sites
Android Veteran member

Android

Posted
  • Author
Posted

Tonight i hit an amazing PB.

I left the gym on a natural high and feeling like I pwned my workout totally!

If you remember I didn't get a chance to PB on Deadlifts the other day cause my hand hurt, and Chest was frustrating cause the dumbbells only went up to 50kg, so I was amp'd for a PB from something.

Tonight was Legs.

I took PlasmaJet and an NO drink, then sipped on Purple Wraath before and through the workout.

First up was Squats and I was already set in my mind to just do a PB no matter what.

Warmed up on just the bar for 35 deep-as reps, now that's a nice warmup if you haven't done high rep work for a while. Loaded on 20's and did 15 reps, then 20 again for 12 reps, then 20's again for 8 reps. Then x4 20's each side (180kg), strapped my knees, put on a weight belt, spotter behind me, and did 4 reps on my own and down deep. On the 5th rep down I couldn't get up and the spotter couldn't either....luckily we're in a squat rack so I went down to the bars and was well and truly poked.

From the first rep my face was red and exploding with pressure, this is 20kg heavier than my previous max for just 3 reps about 4 weeks ago! My eyes hurt tonight I think it's the pressure buildup of each rep tbh, farkin funny. I even felt a bit sick for a brief moment afterwards but held it together.

I was poked so went and did Leg Extensions, 20+ rep set, then heavy for 12 sometimes could just get out 11 reps. 4 sets later and the Quads were done I didn't want to do anymore.

We jsut did Leg curls after that, 5 working sets. The Quads pushed against the bench hurt but I concentrated on the Hammies and that pain went away after a while.

Post-workout shake was the norm for me, got home late and had a bowl of rice and nearly 400gms of tuna (x2 185gm tins) I couldn't be bothered cooking meat! Will get up tonight with baby and have a shake....if I wake up.

Totally stoked with this workout, 'tis a tough benchmark for me to reach that weight on my little pegs, here's hoping they grow a bit from that one.

Link to comment
Share on other sites
Android Veteran member

Android

Posted
  • Author
Posted
yep yep yep it was a good workout :clap: but who the hell would want to do the bear with two backs when your blowing arse to get up on the last rep :oops: ,now you have set the beach mark you cant pussy out on doing that weight again :nod:

Moderators! I've got a stalker.

Oh no wait it's my training partner who forgot to f**kin spot me on my last rep :clap:

Link to comment
Share on other sites
Android Veteran member

Android

Posted
  • Author
Posted

Shoulders today on my own in the afternoon.

I ate and ate right up until 45 mins before the workout, last meal was my favourite pre-workout meal, a tin of baked beans and a protein shake....don't try this before squats or deadlifts.

I usually aim for a pre-workout meal 1 hour before but I was running behind. All day I ate white rice and beef so I needed some flavour!

I took PlasmaJet and some sample with GABA in it, some pre-workout pills that warn about taking all 7 at once (so I took all 7 at once!) and of course I took a serving of Purple Wraath after my baked beans and in my drink bottle too.

Shoulders went really well I started on shoulder press machine, warmed up on 30 reps and then did 8 rep sets all the way down to the bottom of the stack.

Next up was the dumbbell shoulder press and I warmed up on 25 and then stayed with 35's for the rest of the sets. I was telling my friend earlier today how I did 50kg dumbbell presses the other day, he said he does 60 and 70kg so I felt weak and small during this exercise LOL. Can't imagine anyone doing that much and he's just 5kg heavier than me (not that a person's weight translates to how much they can lift...) but I didn't expect to be so far behind the 8-ball.

Next up were strict side lat raises with 10kg dumbbells, just set after set after set, 5 times.

Then I did something different, I went and did shoulder shrugs. Usually this is done last but I thought, "usually this is done last" so I did it in the middle of the workout! Felt good doing them and not feeling tired tbh. I want bigger traps.

Then it was time for some rear delt raises, bent-over on the end of a bench and I just used 6kg under complete control. I squeezed every rep out hard.

Then over to the side lat machine for more punishment of the side delts followed by rear delts again but on the pec deck machine.

I had no time for front delts today, I'm helping my training partner do chest so I'll get them done during that if I can, he needs a spotter so I'll show him how it's supposed to be done,....well maybe the last set I'll just let him flounder under the weight for a while to teach him the benefits of good spotters.

Walked out of the gym wider than when i went in and I know I didn't take photos so I'll get them tomorrow, be easier if someone is there to take them than me stand in front of myself and snap away.

Link to comment
Share on other sites
Android Veteran member

Android

Posted
  • Author
Posted

Here's me with the sun in my eyes and in need of a haircut. I'm 105-106kg right now and was taken after the workout. This is me bulking up, you've seen my most recent diet I'm now in need of a bigger top and my shorts feel tight as well. I will probably maintain this size for a bit then try and increase my food and training again. Can't keep going upwards forever.

post-2764-14166819120177_thumb.jpg

post-2764-14166819120364_thumb.jpg

Will do arms tomorrow I hope and put some of those up, then Legs on Monday same same.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...