Phantasm

[Phantomb]

Thursday

BACK

Cable Row

96 x 10

Pulldowns (overhand)

54 x 10

60 x 8

66 x 6

60 x 8 (slow pure form)

72 x 6 (under)

BO Rows underhand

80 x 7

85 x 6

87.5 x 5

Deadlifts

100 x 6

120 x 4

130 x 4

[Wynton]

Hey mate

If your still having trouble with biceps. Try doing barbell curls with a wider than shoulders grip.

Using a shoulder width grip requires internal shoulder rotation. Rounded shoulders limits range of biceps motion during curling

[Phantomb]

Friday

SHOULDERS

Military Press

30 x 10

35 x 8

45 x 7

50 x 6

52.5 x 4

Cable side raises

8 x 10

11 x 8

14 x 6

11 x 8 - Pulled the cable from behind my body instead of in front. Made a huge difference ie. a lot harder.

Upright rows (w ezicurl bar)

20 x 10

30 x 8

40 x 4 - whoops, that sucked ass

35 x 6

37.5 x 6

Front raises (DB)

10 x 10

12.5 x 8

12.5 x 8

[2guns]

Pulled the cable from behind my body instead of in front. Made a huge difference ie. a lot harder

wasnt this sore for u?

[Phantomb]

Nono, it cleaned the exercise up a lot.

Having the cable in front makes it easier to cheat by swinging the arm slightly forward instead of directly sideways.

[2guns]

oh ok.

if u go to heavy mayebe...

when i use the cable raises i use light weight and strict form sort of as a warm up and when i do my db side raises (both at same time) i cheat a lil bit on the last few reps.

i havnt tryed yr way but just the picture in my mind thought it would be pain ful to yr neck/ rear delts

[Phantomb]

Ugh...almost a week without working out.

Had a full on weekend and early part of the week with work - just didn't have time.

So seeing as I skipped legs last week anyways, I thought I'd just do basic Bench press and Squats as a sort of catch-up for the week.

Unfortunately the diet has been poor this week as well, the high-end strength wasn't there today.

BB Press

60 x 10

80 x 6

85 x 5

90 x 4

70 x 10

Squats

60 x 10

90 x 6

105 x 5.

[Phantomb]

After a hiatus due to work, weather and sickness I'm back in the gym :-)

Monday

CHEST

BB press

60 x 10

70 x 8

80 x 7

90 x 5

80 x 6

Flys

12.5 x 10

15 x 10

20 x 8

22.5 x 6

Incline BB press

60 x 10

65 x 8

70 x 4 (still coming off a cold)

[Phantomb]

Tuesday

LEGS

Still not pushing myself while I'm coughing and wheezing...but doing enough to remind the body of what it did 2 weeks ago..

Deadlifts

60 x 10

80 x 8

100 x 6

115 x 6

120 x 5

Squats

60 x 10

80 x 8

100 x 6

[Phantomb]

My life is crap at the moment.

My grandad died, I'm unemployed, and getting sick and eating badly has sapped my strength.

But it can only get better.

Back into it.

Chest

Incline BB press

60 x 10

70 x 8

75 x 6

80 x 5

DB Flys

12.5 x 10

15 x 10

20 x 8

Crossover cables (while waiting for a stinky dude to get off the bench press...was taking 4 minutes between sets)

11 x 10

20 x 8

26 x 7

BB Press

70 x 10

80 x 6

82.5 x 5

85 x 5

[deegee]

Sorry to hear about the loss, hope you are back in work soon. Workouts are looking solid.

[2guns]

sorry mate.

if u start eating again u probably wont get sick.

and dont worry i was in a similar situation about 8 months or so ago.

and my strength went way down but as soon as i got back on track my strength etc came back in no time

[Phantomb]

Did some shoulders today

BB press

30 x 10

40 x 8

45 x 6

50 x 6

Side cable raises

8 x 10

11 x 8

14 x 7

Upright rows (ezi-curl bar)

20 x 10

30 x 8

35 x 8

Front DB raises

10 x 10

12.5 x 10

Dips

10

[Phantomb]

Yus, got some work.

As a result I'm changing my workouts to before breakfast.

Shoulders.

BB military press

40 x 10

50 x 8

55 x 5

Cable side raises

11 x 8

14 x 7

20 x 4

Upright Rows (ezicurl)

20 x 10

30 x 8

40 x 5

Front DB raises

10 x 10

12.5 x 8

15 x 6

[Phantomb]

Chest and Biceps

Incline BB press

40 x 10

60 x 8

70 x 7

80 x 6

Seated BB curls incline

10 x 10

12.5 x 8

15 x 7

DB press

20 x 10

30 x 8

35 x 6

Ezicurl standing

20 x 10

30 x 8

35 x 6

[ExpensiveUrine]

Nice incline. What's your weight at?

[Phantomb]

Nice incline. What's your weight at?

Weighed myself for the first time in a month.

Exactly the same as I was then.

84.5kg.

[Phantomb]

Woah.

I decided to cut up a bit and dropped some carbs from my diet....

Lost 2.2kg in a week.

Cripes.

[Pseudonym]

Wow. That's a lot if it continues at that rate. It could just be a normal fluctuation (eg, less food/drink in you at the time) exaggerating the weight difference, though. What did you cut out of your diet?

[Phantomb]

I'm sure it's just an initial loss.

Been doing morning workouts alternating with HIIT.

As far as food goes, I've cut the oats from my afternoon shake and halved my carbs at dinner. 2 weeks ago I started having 3 weetbix along with my 3white/2 yolk eggs and toast (2) breakfast, but I cut that out too.

[Pseudonym]

So what does that leave? Can you give us a typical diet?

[Phantomb]

OK here's my current diet.

Breakfast

2 whole eggs plus 3 whites (scrambled)

2 slices toast

Coffee

Morning

Can of tuna

Tip-Top muffin split (essentially just a round piece of bread)

Lunch

200g Chicken

200g Mixed veges

1 cup Brown rice

Afternoon

Protein/water

Low fat yoghurt

Dinner

eg. Maggi Stir Fry Tuscan Beef/white rice/tomatoes

Bed

Protein/water/EFA

[Pseudonym]

Oh good, so you've still got a reasonable level of carbs going in there. I was afraid you might have cut them out too far - it's such a common mistake.

[Varven]

Hey man I dont know your bw and stuff... but just watch out for white rice. especially at dinner.. if you tend to sleep soon after dinner... it can be bad.

for instance I work out late, get home. have dinner and sleep within the next 2 hours.. so i REALLY got to be carefull with the carbs then or i turn fat.

[Phantomb]

......That's why it's cited as an example.

Other nights it's pasta, other nights it's potatoes. All times I cut the portion right down.