20/9/11 Fat bar seated OHP barx5 30 x 5 40 x 5 50 x 5 60 x 3,5,3 Plate front raise SS with rear delt flyes (ten reps of each, no rest between supersets) 15/6 20/8 15/6 Machine lat raise Some x some EZ skull crushers 12.5 kg a side x 10 10kg a side 2x10 Reverse grip press down (ten reps on each hand no rest 3 sets per arm)
21/9/11 Warm up Played with power bag Neutral grip shoulder width chins 10,8,8,7 Squats Bar x so e 60x5 70x5 80x5 90x5 100x3,5,3 ,1,1 80x5 BB split squats (I suck so bad, its the stability, I found it just as hard with BW as with weight so I kept the weight low) 30kg 5,6,8,10 Lying hamstring curls Some x 12,8,6,5 Leg press I don't know at least 110kg on each peg, it's a new gym lol 3x6 Some preachers and crap.
So I drank way too much on Thursday, eat way to little over the weekend and just got into an on the spot eating comp (a kind of sideline hobby that I don't take to seriously but have an interest in) Earned a few quid getting a double layer family sized chocolate fudge cake in under 2 mins 30, with no drink. Plan from now is a 3 way split with better eating. Monday is going to be legs, and I am going to destroy it, I'll be throwing in a few 'bodybuilder' type techniques in here like forced reps and drop sets. Tuesday will be upper body pressing and will be very high volume with low reps, and a focus on overhead work, I can bench again but the result to risk ratio is not where I'd be willing to perform the risk. Thursday will be Deadlifts and upper body pulling, reps will be higher and lunch may be lost! Saturday I'm throwing in a strongman event day with some conditioning and possibly some bench variations since my pecs are getting very little stimulation, variation will be cycled around decline, close grip, 2 board and floor press. Food is going to be cleaner and more, I'm cutting out gluten and that is it, the only 'bad foot eat is bread etc I'm aiming for 300g of protien on a training day and 200-250 on rest days. Fat I dont bother counting, just eat plenty. The main thing for me is sleep, if I get my sleep into a regular pattern all else falls into play, especially with eating, if I get my first meal in nice and early I get enough in, if I'm having late nights and late mornings, I'm playing catch up with my food, eating crap and normally hungry when I go to bed and end up eating literally half a loaf of bread. Not training but I like to keep you guys updated. Keep classy MAP
That's some hobby for a boxer - competitive eating. After a lifetime of nearly bipolar eating tendancies, I learnt the homeostatic value of economical and frugal eating habits from my asian in-laws who love food but rarely, if ever, indulge in anything remote as bing eating or going without - they believe it sets you up later for problems, I have to agree - a bit late; however,... BTW...German chocolate, was it? Lets see... say £50 for a two layer family size...2 x 25cm...say does have the creamy filled centre? I could do that...:thinking:
No cream I'm afraid, it's the gooey-ness that makes it tough, almost impossible to swallow. (this all sounds a bit odd) I've found it can sometimes have a positive effect on my long term diets when I've been eating clean as I normally use ot as that months cheat meal if I try a challenge and it makes the 'bad food' so unpleasant I'm not looking forward to another cheat meal even though it is something I enjoy, does that make sense. Also i'm not sure if frodo is going to love me or hate me.
Eating that much cake in that little time earns you loads of points. However, you do lose some points because I fail to believe that you can actually savour, appreciate and give the cake the respect it deserves eating it that quickly!
Leg session today. Squats 60x5 80x5 100x5 102.5x5 110x2 100x2 60x6 (last 3 were a drop set) Stif leg Deadlift (stood on a platform for a better stretch) 60x10 70x6 90x5 100x5 60x10 DB Bulgarian split squat 25kg DB bells 3x3 with 10 reps of BW straight after. ie Do 3 reps drop the DBs and keep going. Leg press Bunch of warm up sets 100kg each peg (200kg plus whatever the deck weighs) 6 reps Drop set 80kg a side 5 reps 40kg a side 15 reps. PUMPED! No fan or aircon in new gym, proper hard to get your breath. Did some curls and crap to draw the blood out for 5-6 mins. Walking lunges with the fixed Barbells 30kg up and down the gym 40kg up and down Needed way more weight but w/e
Won't normally do this but here's what I've eatten today: Breakfast 6 free range organic eggs, coffee, 6 fish oils, multivit, 1000mg vit C. Training: peri workout shake, 120g of protien. 6 BCAA caps Lunch: didn't have time to eat! 5 fish oil, B vit complex 1 scoop whey iso (30g pro) Snack protien bar 25 g 2 table spoons of liquid amino's Tea: chicken breast, salad, potato's. 2 spoons amino's Snack: chicken breast, pesto salad. I figure about 275g of pro, need 25 more for today's target so I'll make something soon, also carbs are too low.
Its hard to eat enough when building. I have discovered sardines, they are like a fish oil and protein supplement in one. Obviously, they only work if you like the way they taste. Some brands are much better than others.
Yeah I kind of fell out of practice of carrying a tin or two on me, I wasn't for or against them just swallowed the buggers, lol. Yeah I'm still getting the balance of food and the new college, every life change requires a new plan for getting the cals in, I'm lucky to be studying with a bodybuilder who is eating more than me so I don't become 'the kid with the Tupperware's'. I forgot to include fruit in the above post, I also had 2 apples, 2 banana's, 3 plumbs and some grapes. I don't really count them in my daily food just get them down whenever I walk past them.
Mine is less disgusting? Lol today he took 10oz of beef strip and poured about 200ml of omega 3 oil on, gave it a shake and tucked in! Most if the food I eat is stuff I eat very regular so I know the macro's by heart more or less, I'm not massively accurate but close enough. Today I'm sat at 290g of pro so far and I have 1-2 meals to go and I got way more carbs in (veg, and 2 cups if brown rice to mention) feel a lot better doing the many small meals. Today's training was after 9-5 lectures so be gentle on me. Strict standing military press Bar x5 30x5 40x4 45x5 50x5 55x3 55x1,1,1 50x3 Push press 60x5,3,3,3 Behind the neck push press 60x3 70x3 80x2 (PR) easily had 3 but missed my traps in the way down and dropped it of the back, hurting both my wrists 2 reps is still a PR since I haven't done the move in ages. Wrist hurt too much to do BB pressing but DBs were alright, Incline DB press 30kg each hand 3x6 Lying EZ skull crushers 25kg 2x10 20 1x10 Weak I know but w/e 20 a 21 set. Machine dips SS with machine preacher A bunch 3x1o on preacher and 3x15 on dipper. Was all set to be a great workout till I hurt my wrists, W/E forgot how much I liked incline DB presses, 5x3-6 next time me thinks.
Just wondering if you were eating/burning more calories. How close your diets were in terms of ratios, etc. Doesn't sound like you are that anal about it though.
Quite anal, but nothing on par with this guy lol! We went to the pub the other day and every two hours he disappeared to the car to get something from the cool box in his boot! I've gone back to gluten free, eat 300gof protien on training days or days i'm sore, most food is veggies and animal, plus eggs. On his recommendation I'm throwing in more carbs in the form of brown rice, potato (sweet and White) and other stuff that I previously would have considered 'pointless' due to just being carb and starch with very little other stuff (vits, pro, amino's etc) In all fairness I'm a bit over 200lb and not exactly an IFBB pro, I need more of that stuff. If I'm talking food here I may as well fill you all in lol. As far as supps, I've always swear by BCAAs both megadoses during training and combined with meals during the day, I take 1000mg vit c (at least) lots of B vits and a multi vit a day with aproxx 1 shed full of fish oil. On top of thati add in protien powder (whey iso if I can help it) creatine and glutamine (sometimes) I plan on starting dedicated liver. I honestly believe that the new eating is what I need to take me to the 'next level' and this combined with the new training split should see me make some decent progress. TLDR: eating more carbs, thinks he invented the idea, excited to pick up heavier stuff than he is.
This stuff is 90% diet. Of that 98% macro nutrients and perhaps 2% supplements. However, I am a strong believer in creatine, especially after starting my current cycle after being off the stuff for about 6 mos. I do take a pack of multi-vitamins (animal pak). Dessicated liver is an old-time lifter supplement and is a good one.
Since I'm sharing all I'll stick some goals down: Deadlift is currently at 200kg, I'm happy taking steady steps with this one so 210kg Squat I'm at 130-140 kg, I have shocking leavers on this on and it is a real weakness so 140kgx5 short. OHP, my arm according to calculations is 57ish but I've done seated 60x6 so I'm saying 60x3 Front squat, 100kg currently want 100kgx3 BTN push press want 90-100 kg. These are short term goals long term remains 180kg squat 225kg Deadlift 90-100kg OHP 140kg BTNPP 180kgx15 shrugs.
I'm 6 foot 5, with massive hands, I'm built to Deadlift and sck at squats. W/e I make sure I smash my legs with more movements than just the squats and it seems to be working.
To didly. Pull ups (shoulder width grip palms forward) 8,8,7 Straight arm push down/kayak rows A bunch Strength Deadlift 60x8 100x6 140x3 160x4 (PR of sorts) 165x1 140x2 Deffasit deads 100x5 singles (pulling for speed) Accesory Chest supported T-bars 1plate x a bunch 2 plates 3x6 2 plates and a fiver 1x6 Lat pull downs 3x10 DB pull over SS with 'stretchers' (10 reps of stretchers each time weight isn't important) 27.5 3x10 Seated incline hammer curls SS with 10 reps DB shrugs (35kg each with a good squeeze at the top) This is awkward the new gym doesn't have number on the weights I made a guess and went to heavy for 2x6 and then went to light for 3x12 EZ standing curls 3x10 with a tenner and 2.5 each side. 'core' Front squat holds 100kg x 10 seconds 140kg 2x10 seconds Cable abbs. Some
