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startinfromscratch

By startinfromscratch
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startinfromscratch Veteran member

startinfromscratch

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today, my back was wrecked. i made a descision last night that i NEED to get my hip flexibility sorted, and was lucky enough to read the link rose posted (props!) and it was a perfect description of my issues - literally exactly what is wrong. the article struck me so much i actually got up and checked in the mirror - sure enough, i literally cant get to parralel with a straight back! i have very inflexible hips, i did the hip flexibility test, and failed miserably...

so i need to be proactive - i cant squat or train core properly until theyre sorted. im gonna make myself make time for some hip flexor exes. the light at the end of the tunnel will be a stronger core, and definite progression on squats!

todays train - chest/tris

warmup - few sets light flat db press

3 working sets db press - spotted 6-8 rep

dec. db press 3 sets, spotted 8-12 rep

cable crosses 4 sets,8-10 rep

tricep p/dwn mach 4 sets,+1 warmup set

seated skulls 3 sets,12+ rep

also, good news - since dropping bar work on presses, and dips, my shoulder has come right again!

woot!

tommorow supposed to be core/cardio, but with my lower back fucked, will just be cardio....

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startinfromscratch Veteran member

startinfromscratch

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diet update -

my weight is starting to plateau now, im around 76-77k, so am down 8-9k over 7 weeks (i think). dont wanna go too much lower, but its 'old fat' im fighting, so gonna slightly lower carb levels. heres the change.

current

high carb day - 2 cup oats, 3 cups rice

med carb day - 1.5 cups oats, 2 cups rice

low carb day - 1 cup oats, 1 cup rice

new

high - 1.5 cup oats, 2 cups rice

med - 1.5 cups oats, 1 cup rice

low - 1.5 cups oats, no rice

will get a remeasure end of next week, see where im at.

cytolean still good!

training - lats

good train, efficient, 45 mins, not much pump tho. probly due to being stressed all week at work, and slight lack of sleep. my bad..

w/g pullups b.w x 10,8,6,6 i think. last rep assisted on each. improving!

t bar rows 2 sets w/g, 2 sets c/g, 8-12 reps goood!!

seated c/g row 3 sets 10+reps

lat pulldowns 3 sets, light, but slow, controlled style sets. goood!

3 sets seated w/g row machine, 10+ reps

doneskies, roll on shoulers/bis..

also looks like il be heading down to Welly for a long weekend in a few weeks, woot! may check out powerhouse etc while im there. And no, before u ask, i will not be making the trip into a movie like 'startinfromscratches assault on Welly'.... just to clear that up

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startinfromscratch Veteran member

startinfromscratch

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today - shoulders/bis

really average performance today, not through lack of effort, more due to not much food or water :banging: by 9.30am...

shoulder db press, 2 warmup sets, 3 work sets, could feel my dodgy cuff, but no pain - pass

cable rear delt raise - 3 sets, basically a tri set, little/no rest

machine side raise - 3 sets, inc static holds (good shoulder rehab mach)

shrugs, 3 dropsets, with 2 sets dbs. all to fail

bis 4 sets preachers, 3 sets 21's, bis tight by now, no energy.......

dissapointed at not having lat doms, as yesterdays lat workout felt good :doh:

roll oon deads/cardio.....

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startinfromscratch Veteran member

startinfromscratch

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im having my first cheat meal in like 6 weeks tonight, and i dont even want it! i rsvp'd to a birthday at a pizza place months ago, and cant not go and eat. im alreday copping flak for being a fucken pussy for not eating, how typical....

but, ive also decided that im going to cease the cutting in 2 weeks. it coincides with my upcoming trip to Welly, so timing is about right. i will be at about 76k by then, so will be the SAME wewight as the very first progress pic i took. i dont have abs, but i have succesfully changed my body compo. as it is, ive dropped 8+kgs over 6 weeks, (ecto). so tonigt i eat pizza, grudgingly, have gym in the morning, will do zero carb brekky, and some rack pulls followed by 40mins cardio. i will post my planned bulking split/diet/goals etc closer to the time, still hashing out split..

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startinfromscratch Veteran member

startinfromscratch

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confession - last nights party...

well, i survived relatively unscathed. the pizza wasnt overboard, but i got shouted 4 drinks. 2 beers,2jimbeam+colas. sadly this had me a bit pissed! ahaha! but went to this morning. felt pretty ave, not hungova like, just dehydrated.

rack pulls 60k,80,80,100,100,110 failing on grip.. must rectify this...

hypers b.wx2sets,b.w+10kx2 sets

cardio 40 min@tready8kph.

roll on cardio....

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startinfromscratch Veteran member

startinfromscratch

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today was something totally new for me, i decided to have a crack at a decent high rep workout for my quad/calve train.

warmup - none.

squats 40k x 50,30,25,20reps (sweaty!)

leg press 2pps, reps 20,20,20,20 (last reps at end were r.p)

leg ext 3 sets 10-12 reps (quads were fucked)

calve raises 1 set warmup, 8 sets 12+reps(+ statics, restpauses etc)

all in all, an experience. calves had veins, quads felt racked as, esp in the 'teardrop part' after the squats. squats were pretty good form, next time might slow them down more, but they were controlled, and was watching to make sure i kept depth good when i was tiring. will be interesting to see what they feel like tommora!

roll on chest/tris, tho my rotator cuff feels dodge as, so hopin it hold up!

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startinfromscratch Veteran member

startinfromscratch

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rack pulls 60k,80,80,100,100,110 failing on grip.. must rectify this...

Your grip should not be failing on that much weight. Are you using a mixed grip and chalk? And if possible try to find a bar with good knurling, they make all the difference.

true. mixed grip yes, chalk is a nono at lm i think..

its mostly me i think, i have shockingly bad grip strength, hence why i retired my wrist straps, to try and get some grip1 its something i think i need to include in my routine, its that bad...

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startinfromscratch Veteran member

startinfromscratch

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today i have the most wicked quad doms! woot! my whole quad area is feeling tender, calves too but too a lesser extent. bonus doms in glutes aswell, stoked!

today was chest/tris, started off 2 warmup sets db flat press, then 4 work sets. chose a lighter weight, focusing on form and also contracting at the top. it soon makes a light weight feel heavy! next up 3 work sets decline db press, done in the same fashion. then over to the cable crosses, 3 sets here, last set made into a dropset. chest aching by now.

triceps was just 1 warmup set, 3 dropsets,then 5 straight sets, split between the pushdown machine and the seated ezibar skulls machine. done!

roll on core/cardio and low carb. also gonna book in a final remeasure this week, even tho i wont b bulking till my trips done!

also i ?think? i saw luvmeoats at the gym - if it was her, fuckn mean condition!

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startinfromscratch Veteran member

startinfromscratch

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today, low carb, treining was core/cardio

core 3 sets decline situps, 3 sets aside oblique hypers, 2x 2minute prone holds, 4 sets machine crunches with static holding

cardio 40mins tready@8.3/8kph.

havent posted eats in a while, will post what i ate today. though note i usually have veges, but was run out

330 1 cup oats, 15 almonds, 1.5 serve whey, banana, 3 cytolean

0530 185g tuna,lite mayo

0800 180g chicken, dollop honey mustard :shifty:

1000 185g tuna, lite mayo

1200 1/2 cup oats, 1.5 serve whey, 15 almonds, small apple, 3 cytolean

workout, then single serve whey

330 180g chicken

later 200g hoki

later cottage cheese/whey

roll on lats...

have mean as doms in chest, best in ages!!!!! \:D/

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startinfromscratch Veteran member

startinfromscratch

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go 2min prone holds! Geez you've picked up on those pretty fast!! I gotta go practice mine some more!!

lol, not alotta choice Vee! the first one wasnt too bad, but not long into the second one one of the lm trainers came over and was stretching, and i didnt wanna look like a pussy... :shifty:

today, high carb, so 2 cups rice and 1.5 cups oats.

before i cover lat day, id like to point out that my quads are still sore from mondays hi-rep day, my chest and tris are fucked from tuesday, and i have core/oblique doms from yesterday. great feeling! :shock:

today i continiued this weeks theme of lesser weight and contracting, and thats what i did. i actively chose less weight, and focussing on having my upper back do the work. and it worked, very well. lats and upper/middle back SHOULD be sore tommorow!

w/g pullups, b.wx10 pb, then 2 sets spotted

c/g pullups, 2 sets spotted for partials

tbar chest supported row 2 sets closegrip, 2 sets w/g

seated cable row 3 sets, 8-12 reps

bentover bbell row 3 sets, light as, new exercise, lats pooped by now.over!

i didnt feel any need for any iso stuff, after squeezing the shit out of my back on every set, lats were pumped and spent. new to bbell rows, but want to make them a regular so i get good at them. though on the last set i was getting twinges in one forearm, because my hands werent spaced far apart enuf...

i will have some oats with dinner tonight, as i plan on doing a very early train 2moro, 530am. its my day off, but i have another tattoo sesh booked mid morning out south, so i dont wanna miss my train. though am trains always seem to be poo for me :(

roll on shoulders and pieceps!

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autechre Senior member

autechre

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one one of the lm trainers came over and was stretching, and i didnt wanna look like a pussy... :shifty:

She musta been hot :grin:

today i continiued this weeks theme of lesser weight and contracting, and thats what i did. i actively chose less weight, and focussing on having my upper back do the work. and it worked, very well. lats and upper/middle back SHOULD be sore tommorow!

Nice work :clap:

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startinfromscratch Veteran member

startinfromscratch

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one one of the lm trainers came over and was stretching, and i didnt wanna look like a pussy... :shifty:

She musta been hot :grin:

umm, na he wasnt! :-s

today i continiued this weeks theme of lesser weight and contracting, and thats what i did. i actively chose less weight, and focussing on having my upper back do the work. and it worked, very well. lats and upper/middle back SHOULD be sore tommorow!

Nice work :clap:

yes yes 8)

w/g pullups, b.wx10 pb

Nice work man 8)

Pass Go, have two hundy etc.

8) 8) 8) 8)

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