And unto this...RONIN

[Ronin]

85.2kg

In - 1587cal, 205P, 126C, 30F

Out

Leg Press

Warmup 10 x 160kg

10 x 6 x 280kg

Dropset

280kg/200kg/120kg x lost count

Leg Ext

3 x 10 x 110lb

ss with

Leg curl

12 x 100lb

10 x 100lb

12 x 100lb

Leg Ext

3 x 10 x 70lb

Calf Raise

10 x 257kg

8 x 257kg

7 x 257kg

ss with

Seated Calf Raise

3 x 20 x 45lb

Stair 50s to finish

Cardio

X-trainer, 20min MISS, 356cal

Bike 10 min cooldown

[startinfromscratch]

you finding that hitting back the day before legs hurts your leg train?

[Ronin]

Yesterday for the first time. Had a pretty sore lower back from the GMs on Tues, and didn't hit full depth on some reps for leg press. Other than that it hasn't been an issue yet. Although I'm switching from LP back to squats next week, so we'll see how that goes.

[Ronin]

85.1kg

In - 1494cal, 191P, 116C, 29F

Out

DB Press

10 x 13kg

8 x 18kg

6 x 18kg

5 x 18kg

6 x 18kg

5 x 18kg

6 x 18kg

Single Arm Power Throw

10 x 40lb

10 x 45lb

3 x 10 x 50lb

Front, Lateral, B/O raise Tri-set

3 x 8 x 13kg

DB Shrug

5 x 5 x 41kg

Machine Shrug

2 x 15 x 300lb

20 x 300lb

Low Pulley Set

3 x 30lb

3 x 20lb

Med Ball twists

3 x 20

ss with

Med Ball Crunches

3 x 20

Cardio

X-trainer, 20min MISS, 386cal

Bike, 10min cooldown

Funny how cardio goes to shit the day after legs :pfft:

[Ronin]

85.7kg (up on yesterday by .6 :shock: )

In - refeed - 2939cal, 250P, 318C, 72F

Out

BB Curl

8 x 27.5kg

4 x 8 x 32.5kg

Inc DB Curl

4 x 8 x 13kg

Preacher

15 x 20kg

2 x 10 x 20kg

ss with

Reverse Cable Curl

2 x 15 x 50lb

20 x 50lb

Reverse Cable Curl (Negative focus)

3 x 20 x 50lb

Skull Crushers

3 x 10 x 27.5kg

ss with

CG Bench

3 x 10 x 27.5kg

Tri Set

Pushdowns

3 x 12 x 70lb

BB Kickbacks

3 x 12 x 17.5kg

Tri dips

3 x 21 x BW

Tri Dips

29, 24, 21 x BW+10kg

Hammer 30s

3 sets x 10kg

3 sets x 7kg

Cardio, 20min MISS, 397cal

10 min bike to wind down.

Right, so 2nd week running that Fridays weigh-in has been inexplicably high. And I don't think I can blame bit on the creatine this time. With the deficit that I'm running it can't be fat, even today's refeed (with about 1400 extra cals) kept me below maintenance. I know one of the benefits of IF is body recomposition, but surely that can't explain it all.

[Phedder]

Could help ease your mind if you did the basic measurements every 2 weeks or so? Waist, chest, shoulders, arms, thighs etc?

[PeterDolan]

What's your BF% at? I think you are calculating your maintenance wrong dude? 2939cal still being below maintenance doesn't sound right

[Ronin]

Might try that Phed, cheers.

PD, last time it was checked was 22%. Maintenance cals on a non-training day are about 2300 (using Katch-McArdle), and I figured that I would have used a fair bit more than 600 for today's training, ergo, I should be below today's maintenance value.

[PeterDolan]

Could be the formula isn't that great BUT the big thing that jumps out at me is that BF% testing can vary alot, so 22% could actually be 18% or it could be 25%, I think you follow where I'm going with that

[Ronin]

Geez Petey, don't you sleep mate? :shock:

Yes I know exactly what you mean with regards to BF%, and all I can really say is that the readings are always taken by the same guy at th same(ish) time of day, in the same state (cold & unfed) each time. I know it doesn't affect the accuracy of any individual test, but it at least ensures that trends are as accurate as possible. As a result, I'm aware that the numbers (BF% & cals) are guesstimates only.

[PeterDolan]

Geez Petey, don't you sleep mate? :shock:

Was breakfast time :cry: then 6 o'clock start

As a result, I'm aware that the numbers (BF% & cals) are guesstimates only.

It's half science, half guesswork, so I just you just gotta play with it. When was the last time you had a week off the diet? Are you softer (hold some more water subcutaneously) in the morning than at night or even midday?

[Ronin]

Are you softer (hold some more water subcutaneously) in the morning than at night or even midday?

It does change through the day, but I have to admit I haven't really tracked the timings. I generally judge it by how hard/easy it is to get my ring on and off my finger, some times of the day it just slips off, other times it barely budges. Off the top of my head I'd say first thing in the morning it's easy, gets harder once I've started eating/training, then gets easier again in the evening.

[PeterDolan]

Okay, was just thinking that perhaps your cortisol levels might be elivated but I don't think it's the case

[Ronin]

85.15kg

In - 1540cal, 211P, 129C, 18F

Out

Chest sesh with Trainer, didn't get to record the weights used, can only remember some of them.

Inc DB Fly

3 x 15 x 13kg

ss with

Cable X-Over

3 x 20 x ?

Cable X-Over

3 x 15 x ?

ss with

Pec Deck

3 x 20 x ?

Pec Deck

3 x 15 x ?

ss with

Cable X-Under

3 x 20 x ?

Cable X-Under

3 x 20 x ?

ss with

Inc DB Fly

2 x 15 x 8kg

20 x 6kg

Machine Chest Press

2 x 11 x 60lb

10 x 60lb

Cardio, 20min MISS, 409cal

Bike, 10min cooldown

[Ronin]

85.85kg (no change)

In - 1741cal, 196P, 119C, 54F

Out

Deads

Warmup 10 x 100kg

1 x 180kg

1 x 182.5kg

2 x 0 x 185kg

5 x 10 x 100kg

Krocs

4 x 10 x 51kg

1 Arm Pulldown

3 x 10 x 50lb

Cable Pullover

4 x 15 x 50lb

Cardio, Xtrainer, 20min, 406cal

Bike 10min cooldown

FIrst time doing deads in about a month, and still can't hit the 185kg :x Actually not too pissed about it, given that I was able to hit my previous best, and this time I'm about 7kg lighter. First go at 185 I got it almost all the way, but it locked up and I just couldn't straighten my knees. Unusual for me, as generally if I can get it past my knees it goes all the way, but not this time, it just stopped, then I got the shakes and that was that. Second go, it barely cleared the floor...dunno whether I had nothing left after the first, or whether it was just psychological. All in all though, I'm reasonably happy with today's deads, convincingly past the 2xBW mark.

Plus, it was also the first time in a month that I've put my belt on...it's down to the last hole, and loose :grin:

[Ronin]

84.45kg (down 0.7)

In - 1595cal, 195P, 116C, 48F

Out

Squat

10 x bar

10 x 60kg

5 x 10 x 80kg

Front Squat

5(or 6?) x 10 x 40kg

Leg Ext

3 x 15 x 100lb

ss with

Leg Curl

3 x 8 x 110

Leg Curl (negative focus)

8(per leg) x 80lb

2 x 8(per leg) x 70lb

Calf Raise

15 x 257kg

12 x 257kg

15 x 177kg

Seated Calf Raise

3 x 20 x 45lb

Stair 50s

1 set

Cardio, X-trainer, 20min, 396cal

Bike, 10 min cooldown

Finally broke through the 85kg mark Next time I see that number, it'll be on my way back up while bulking.

First time squatting in a month, was kinda expecting to do better than that. But then again, last time I was doing 5x5, so twice the volume this time, so I guess I can't complain too much.

Leg Curl negatives were a nice addition, just looking for something extra to hit the hammies. Raise with both legs, then lower with one, alternating.

[Ronin]

84.6kg (up 0.15)

In - 1590cal, 213P, 113C, 30F

Out

DB Shoulder Press

10 x 13kg

2 x 8 x 18kg

5 x 18kg

4 x 18kg

5 x 18kg

Single Arm Power Throw

10 x 45lb

4 x 10 x 50lb

Front, Lateral, B/O raise Tri-set

4 x 8 x 13kg

DB Shrug

2 x 15 x 41kg

2 x 20 x 41kg

ss with

Inc DB Shrug&Swing

4 x 15 x 6kg

Low Pulley Sets (Pulleys in use, so used 11kg DBs)

2 sets

Med Ball twists

3 x 20

ss with

Med Ball Crunches

3 x 20

ss with

Med Ball Leg Raise

3 x 20sec

Cardio, Xtrainer, 20min, 404cal

Bike, 10min cooldown

[Ronin]

84.95kg (up 0.35)

In - 1405cal, 192P, 115C, 20F

+ a carb refeed of cheese&pineapple sandwhiches and some bready stuff (no idea of nutro)

Out

BB Curls

8 x 27.5kg

5 x 8 x 32.5kg

Inc DB Curls

5 x 8 x 13kg

Preachers

15 x 22.5kg

2 x 8 x 22.5kg

ss with

Cable Curl

3 x 20 x 50lb

Cable Curl (Negatives)

3 x 20 x 50

Skull Crushers

3 x 10 x 27.5kg

ss with

CG Bench

3 x 10 x 27.5kg

Tri Set

Pushdowns

3 x 12 x 70lb

BB Kickbacks

3 x 12 x 17.5kg

Tri dips

3 x 20 x BW

Tri Dips

28, 28, 30 x BW+10kg

Hammer 30s

3 sets x 10kg

3 sets x 7kg

Cardio, 20min, 403cal

10 min bike to wind down.

[Ronin]

Fun day for Ronin. Started getting some weird pains in the chest this morning...wasn't doing anything spectacular to bring them on, just reading my favourite forum whilst allowing breakfast to digest. Kinda hard to describe, but basically like a band of sharp pain from about the sternum, under the pec, round to the back. It came and went for about an hour, then stopped, so I figured I'd make the most of the little Ronins being away, and went to the gyn for a bonus cardio sesh.

Everything went well while I was training, but in the shower it came back with a vengeance. Came home and ate, but it just kept getting worse. After about 4 hrs all up, I figured I should get it checked out, so headed into ED. Another couple of hours of being hooked up to EKG, blood tests, chest X-rays, and they ruled out any cardiac event (which I'd already told them :grin: ), but had no idea what it was. So I've been sent home and told to see my GP. On codeine now, and can still feel it, more now as a strong discomfort.

Glad it's not cardiac, as the irony of copping it now that I've ditched the fags, booze & crap food would've pissed me off...but have to admit to being a little concerned. On the up side, the docs didn't say anything about taking easy in the gym, so I can still hit chest tomorrow \:D/

[drizzt]

Ah stink man Hope all is good and it's nothing too bad.

[Ronin]

Cheers man. Sure it can't be too bad...train through the pain right?

[Phedder]

Shit that doesn't sound good. Keep training if you feel you can but if the pain comes back during a workout I'd avoid pushing too hard through it. Marathon not a sprint remember, gotta make sacrifices sometimes to make it to the finish

[drizzt]

Cheers man. Sure it can't be too bad...train through the pain right?

What Phed said. There are lots of situations where you should train through the pain, however, with an unknown like this I think it's best to be cautious with it until you find out what's going on :nod:

If you don't want to skip the gym altogether, maybe just knock the intensity back a bit...

Let us know when you find out what it is mate.

[Ronin]

Well, after that dramatic interlude, I woke up feeling fine this morning, no sign opf a problem. So I figured I have better things to spend my $$ on than another doc to tell me he doesn't know. If it happens again, I'll deal with it then, otherwise...the show goes on.

In - 1394cal, 199P, 109C, 16F

Out

Inc Fly

4 x 10 x 11kg

4 x 10 x 13kg

X-Over

2 x 20 x 40lb

2 x 20 x 30lb

ss with

X-Under

4 x 20 x 20lb

Bench Cable Fly

3 x 20 x 20lb

ss with

X-Over

3 x 20 x 20lb

Bench Cable Fly

30 x 20lb

DB Bench

3 x 10 x 16kg

7 x 10 x 13kg

Pec Deck

4 x 30 x 30lb

Bike, cooldown 10min

Had one of the wee Ronin with me and he was getting a bit too fidgety by the end of it, so skipped the cardio today before he got me kicked out Gotta love school holidays, right?

[morattigirl]

Glad you're feeling better Ronin, school hols :shock: oh man and they've only just begun....