Dec's Training Log

Sangre

Eating lots of food while "building muscle" sounds like a good thing to me. Calories are calories!

xgtdec

Holy Sheet..someone actually reads this...:o

I think it because i spent so long losing fat that im mentally against the idea of eating alot, it doesnt feel right at all....just have to get over it i suppose. Thanks for the comment though, nice to know someone looks in every no and again;)

Chest, shoulders and a little triceps this morning

Bench press
empty bar x 20
60Kg x 10
80Kg x 8
90Kg x 3
95Kg x 2
100Kg x 2
65Kg x 10

Incline bench press
Empty x 10
50Kg x 8
60Kg x 6
65Kg x 6
70Kg x 4

Cable crossover with decline pushup on handles
10
8 - Failures on decline
6 - Failures on decline
Didnt matter if i had to push up for a million euro...it wasnt happening;)

tricep dip bars
10
8
6

Barbell overhead skullcrusher
10
8
6

Close grip bench press
10
8
6

Abs
Hands to knees x 30
Hands holding bench with knees up x 30
Kettlebell in hands, legs and hands in and out x 30
I should get better names for the above

So after a week of Animal pump i can honestly say it doesnt do anything for me, this morning i tried a sample of Dorien yates NOxPump and this was a marked improvement in concentration and lifting, it without doubt felt more solid on the bench and although it tastes like crap the workout obtained was worth it, the effect didnt last for long and i have the feeling that im not very stimulant responsive, ive read reports of NoxPump being like coke for people, i didnt see it or feel it to that extent but its the only pre workout that given me something, might stick with it for a while and take the rest of the Animal pump as a foundational.

centre back

very good and detailed, just cause people dont comment doesnt mean nobody reads.. keep it up!! well done

G86

xgtdec wrote: »

Holy Sheet..someone actually reads this...:o

I think it because i spent so long losing fat that im mentally against the idea of eating alot, it doesnt feel right at all....just have to get over it i suppose.

C.

I knew someone with the same problem, but you just have to change your way of thinking, and sure eating more doesn't have to mean eating sh1te

Looks like your training is going well, well done.

xgtdec

Legs and back this morning, sachet of noxpump at about 6AM

Bodyweight squats x 40
20Kg Bag ovr shoulders x 20
60Kg x 12
100Kg x 10
140Kg x 8
150Kg x 6
160Kg x 5, felt like i had another one in me but left it at 5 in favor of a litle more weight
165Kg x 3, how bad ass did i feel when i wore a belt, apparently over 160 can be belt territory, i had 5 in me but knew what i had ahead so left is at 3.
100Kg x 10
100Kg x 10, felt i got amazing depth on the last 2 x 10.......i quite like squatting

Dumbell walking lunges
28Kg x 8
30Kg x 8
32Kg x 8
I quite hate lunges

Jumping chest ups x 10

Overhand hanging chinups
On my own x 5
Assisted 2 x 10
I have never tried on my own since i started training, lack of confidence maybe...or the fact my shirt lifts up to reveal my gut....but i was happy with 5 and im told the average joe would struggle to put 2 together, how much of that i belive im not sure but 5 is good for now i guess.

Bent over dumbell rows
38Kg x 8
40Kg x 6
42Kg x 4...felt good to break the 40Kg if only for 4.

Abs and obliques..variation
30
30
30

So another workout with the NoxPump and another morning of feeling very much like i belong in a gym, im paying less and less attention to around me and getting in on the lifts more and more which leaves a much better feeling heading for the exit, almost like a "now im really working out" rather than a "all i want is to lose fat"....might take a swim tomorrow before arms on saturday...still no sign of my fat gripz

xgtdec

Saturday Morning Arms

Warmed up with 20 15Kg brbell curls

Standing Bicep curls,
18Kg x 10
18Kg x 6
18Kg x 4

20Kg x 10
20Kg x 6
20Kg x 4

22Kg x 8***PB***
22Kg x 6
22Kg x 4

Now i have to very very very happy with the 22's, i recall about 8 maybe 9 months ago curling 12Kg and for a laugh attempting a 20, a gym staff member laughed at me and said....and i roughly quote "ha..not now and possibly not ever"...so i'd just like to say if that trainer ever reads this....GET BENT:D

25Kg barbell
10 mini's top and bottom followed by 10 fulls
10
10
10

10Kg dumbell isolation curl against inside leg
10
8
6

Tricep pulldowns
34Kg x 10
36.5 x 8
40Kg x 6

Tricep extention overhead
34Kg x 10
36.5 x 8
38.5Kg x 6

Seated tricep dips(machine)
95Kg x 10
105Kg x 8
115Kg x 6

Abs session with fitness ball and medicine ball
30
30
30
30

It was amazing to be up early and in the gym on a saturday morning, the place was virtually empty and it felt good to be motivated enough to be up and out. I was very happy with the 22's and the only negative i see is that i left after 70 minutes and i had it in my head.."could i have done more" " could i have lifted heavier", if i could do 10 x 22 should i have done 6 x 24. Afterwards i decided not to doubt myself and be happy with a good workout thats getting progressivly heavier........Just have to keep diet good for the remainder of the weekend which is often a bigger struggle then any 22 will ever be:p

stratowide

the only negative i see is that i left after 70 minutes and i had it in my head.."could i have done more" " could i have lifted heavier", if i could do 10 x 22 should i have done 6 x 24. Afterwards i decided not to doubt myself and be happy with a good workout thats getting progressivly heavier........




I used to be like that,could never spend enough time in the gym.Felt guilty if I 'only' done 60 to 90 min's.
Started HIT recently and am down to 30 min's a session with 5 to 6 days rest between.
Feeling stronger and getting bigger by the week..

Just my tuppence worth....:D

xgtdec

Chest and shoulders this morning

Chest press
Empty bar x 20
Stretches!!
60Kg x 10
90Kg x 6
100Kg x 3(2 assisted)
65Kg x 10

Damn this inability to get passed 100, for the 90s i was too far up the bench and clunked number 4 off the top, took all effort to get it back and left me fooked for the 100 unassisted....keep working i guess

Chest Flys, 25Kg Dumbells
8
6
4

Low incline Shoulder press(power rack)
50Kg
10
8
6

60Kg
6
From bottom position exploding up for 1 and negative back down
1
1
1
Fook me this was tough!!!!

High incline shoulder press
30Kg
10
8
6

Seated shoulder press machine
10

30Kg Barbell clean and press
10
8
6

Cable 2 handed front raise with Cable 2 handed standing row
10
8
6

Seated dumbell lat raise
4Kg x 10
6Kg x 8
9Kg x 7

swiss ball sit ups
30
30

Swiss ball elbow push pull
25
25

I dont know what it was...i wasnt in it this morning, it was as hard as normal, i worked..i got through it, the weights are getting heavier, i still left feeling that i'd done a workout but i never enjoyed it...WTF?????

xgtdec

Normally do legs on a Thursday but Paddys day and all took a day off and did some DIY that was needing done, treated myself to a small bad of blue doritos(very nice) and a small dairy milk whole nut(my weakness), thats all the treats i had so i was quite proud to leave it at that when it was easier to scoff!! So on to legs and back today

Bodyweight squat x 30
Empty Bar x 20
60Kg x 12
100Kg x 10
140Kg x 8
170Kg x 6****PB****
107.5Kg x 10

I wanted 3 at the 170 and after 3 kept going, had to dig very deep on 5 and 6 but i'm happy with that, 170 feels heavy so it gives me a little boost to think that im now squatting heavier than your average gym bloke...or at least i think i am..either way its good

32Kg standing lunge
10
8
6
ouch ouch ouch

6 mins on treadmill with 6% incline
ouch ouch ouch ouch ouch...now walking like bambi

Lat pull down
10
10
10

Hanging pullups
On my own 7....ok 6 and a half
Assisted
10
10

Bent over rows 42Kg
6
6
6

Crunches holding oly bar
30
30
30

Good use of the lunch hour and felt like a better workout than tuesday, breaking the PB is always good so left in pretty good humour..all be it walking a little funny:o

xgtdec

Did my arms today and had a swim to stretch the legs, wont list the usual but i seem to have "tweaked my back" from doing curls

My heaviest curl is 24Kg x 6...should i have a belt on for these??

Remmy

xgtdec wrote: »

Did my arms today and had a swim to stretch the legs, wont list the usual but i seem to have "tweaked my back" from doing curls

My heaviest curl is 24Kg x 6...should i have a belt on for these??

I just knew isolation exercises were the devil.Here is more vindication:D.For serious though,you dont need a belt for curls.Were you swinging the weight up or doing something different than what you usually do?

itsallaboutheL

Any idea why there's such a disparity between your squat and deadlift?

xgtdec

:Dok lets start with the disparity

I starting squat before i started deadlift so the squat weight got a little bit ahead, i also knew and know the importance of deadlift so kicked that off too, but my hands and arms would be regarded on average as small to medium and on the deadlift my grip gives way long before my arms or legs or back, my last 120 deadlift was with straps so that made it better and i can last that bit longer, so needless to say with the bar on my back for squats the grip isnt so much of a factor so i can just get on with it, does this sound right or am i doing something wrong, i have "heavy grips" and "fat gripz" to try improve it, i can def say my forearms are getting more solid but the grip remains a mystery!

On the curls it was the 3rd set, i was standing and giving myself a little momentum to get it up on the left arm(im right handed), momentum as in a little knee bounce and BAM....lower back gone and of course now very painful, maybe the curls the day after a 170 squat wasn't a great idea, should i drop the dumbell weight and do seated curls instead?

thats for the feedback ......its all much appreciated!!!!!

Remmy

xgtdec wrote: »

:Dok lets start with the disparity

I starting squat before i started deadlift so the squat weight got a little bit ahead, i also knew and know the importance of deadlift so kicked that off too, but my hands and arms would be regarded on average as small to medium and on the deadlift my grip gives way long before my arms or legs or back, my last 120 deadlift was with straps so that made it better and i can last that bit longer, so needless to say with the bar on my back for squats the grip isnt so much of a factor so i can just get on with it, does this sound right or am i doing something wrong, i have "heavy grips" and "fat gripz" to try improve it, i can def say my forearms are getting more solid but the grip remains a mystery!

On the curls it was the 3rd set, i was standing and giving myself a little momentum to get it up on the left arm(im right handed), momentum as in a little knee bounce and BAM....lower back gone and of course now very painful, maybe the curls the day after a 170 squat wasn't a great idea, should i drop the dumbell weight and do seated curls instead?

thats for the feedback ......its all much appreciated!!!!!

I not calling you on it Im just inquiring, are you sure you're hitting proper depth with your squats?My max dl would be around 165 but Id be suprised if I could squat more than 120kg.


That curl thing is odd Im not sure what to say on that.Was it an instantanous pop or something then loads of pain?

xgtdec

Yep with hand on heart im hitting parallel, when i stop the 170 and drop back to 107 i can get really and truly down there.......born to squat i guess:o

Born to deadlift i aint!!:p

I cant say pop...more like a ooo what was that.....doesnt feel so bad....finish workout, 2 hours later at home....cant move

i'll give it 24 hours and see what its like

itsallaboutheL

It's pretty odd tbh.

Have you gone from 120 to 170 for reps in a couple of months with no set training plan?

I feel like a right bollox going around telling people they're squatting high.. but you see it so often in the gym, and people genuinely think they're hitting depth.

xgtdec

itsallaboutheL wrote: »

It's pretty odd tbh.

Have you gone from 120 to 170 for reps in a couple of months with no set training plan?

I feel like a right bollox going around telling people they're squatting high.. but you see it so often in the gym, and people genuinely think they're hitting depth.

No there is def a set plan, originally it was 140 but i seemed to go past it fairly quickly, from lifting the 170 i'd say it will be a few weeks of adjusting before i try go up,

I know you feel like a bollox...and the truth is....:D

nah i'd take any opinion be it positive or negative on board, for the squats i do it with my trainer and he's happy and im happy...so...we're both happy:rolleyes:

i took neurofen till today and the back seems to be getting better, i have chest and shoulders in the morning so we'll see how that goes, someone said get a "sports massage" concentrating on the back...any opinions?

itsallaboutheL

xgtdec wrote: »

i took neurofen till today and the back seems to be getting better, i have chest and shoulders in the morning so we'll see how that goes, someone said get a "sports massage" concentrating on the back...any opinions?

A decent deep tissue massage can be class. I always feel amazing after them. You never realise how tight you are until after, deffo recommend it.

Sangre

Record your squats, even if you have a trainer. Will give a great insight into all aspects of the lift.

xgtdec

Chest and shoulders this morning, back a little twingey but said id see how it goes

bench press
empty x 20
60Kg x 10
stretch
90 x 3
100 x 1
100 x 1
stretch
70 x 10

cross train 6 mins

Incline shoulder press + cable crossover press
50KG
10
10
10

6mins uphill treadmill

stretch

Seated shoulder press
bar x 10
40Kg x 10
45Kg x 9

Lateral raise 10Kg dumbell
10
10
10
with
front plate raise 15Kg
10
10
10

fitball rolls
30
30
30

Back held out and as of yet i can still only feel the slight twinge i could feel when i got up, still cant get passed the 100 bench but im not worried, it wast so long ago i couldnt get passed 60, good to get back in to it after the weekend, also booked sports massage for Saturday, hope to concentrate on lower back and see what happens!!

xgtdec

Legs and back this morning

Squats
bodyweight x 40
Stretch
60Kg x 12
100Kg x 10
150Kg x 8 Belt On
stretch
160Kg x 6
170Kg x 4
175Kg x 2**PB**

Deadlifts
60Kg x 10
90Kg x 10
stretch
120Kg x 8
120Kg x 6
Grip well and truly failing on last one, but didnt use straps, i really just need to man up and train the grip!!

Treadmill, 14% incline
6 minutes

Pull ups
unassisted, 6...bit of a break then went from 6 to 8...then to 10....very upper body weak this morning...or just fooked from squats...not to worry
Assisted
10
10
10

Lat pulldown
10
10
10

Seated row
10
8
6

Barbell row
empty bar x 10
40Kg x 10
40Kg x 10

fitness band crunches
35
30
25

As of 10.40 this morning my lower back isnt giving out!! hopefully it stays like that, sports massage booked for Saturday.....looking forward to it and dreading it at the same time:rolleyes:

xgtdec

Arms this morning, but before i get into it,

I had being doing lots of reading to figure why each of the last 3 Saturdays resulted in me doing my back in while curling, in the midst of all the reading i came across the line which read "tight hamstrings being the cause of lower back pain"

I started putting it together and it came to me, i squat on Thursday, and then im a little sore on Friday, and im really sore on Saturday...my damn hamstrings are at their tightest when i doing curls so a little momentum from the legs with dumbbells has put my lower back out for the last 3 weeks. So i hit the gym this morning armed with this info and said I'd do my arms but with no standing for curls and see how it goes, and it was fine, no strain and no injury and even better is that i thought I'd lift less but actually hit the same while seated so i was well chuffed with that!!

Warm up
20Kg bar x 20
stretches

Seated hanging bicep curls
16Kg
10
10
18Kg
8
8
20Kg
6
6

Stretches

22Kg
4
4
24Kg
3
Stretches
3

Seated isolation barbell curls, 20Kg
Pulse bottom and top then full
10
10
10
Biceps and forearms dead at this stage

Tricep pull downs
10
8
6

stretch

Overhead tricep extensions
10
8
6

Tricep dip machine
95Kg
10
105Kg
8
115Kg
6

So a total of 55 minutes and i didn't need any more, i felt really good about the workout and decided that yes you could stay and lift more but i have to accept that what i'd done was enough for this morning and i still have a lower back intact....sports massage later today, might post back how that was!!

Remmy

xgtdec wrote: »

Tricep dip machine
95Kg
10
105Kg
8
115Kg
6

Ah Id love one of those machines in my gym.Is it hammerstrength?

xgtdec

I think so, looks sort of like this

http://lifefitness.richfx.com.edgesuite.net/image/media/CirSerTricep/?rfx_int=multi_segment_zoom2

I try to finish off on it but because its a machine andits not in the weight area there's normally loads of cardio bunnies using it too.....didnt have to queue this morning though so that was good!!

here to be trained

xgtdec wrote: »

Lat pulldown
10
10
10

what weight do u lift on the lat pulldown?

xgtdec

On the pull down...90-110 if my memory serves me..ill check it out this Thursday and let ya know

xgtdec

Chest and shoulders yesterday evening

Incline chest press
empty bar x 20
50Kg x 10
60Kg x 8
65Kg x 6

Stretch

Flat bench press
60Kg x 10
90Kg x 4
100Kg x 2
60Kg x 10

stretch
6 minutes treadmill, 13% incline

single dumbell shoulder press
16Kg
10
18Kg
10
20Kg
10

stretch

standing miltary press 40Kg
10
10
10

treadmill 6 minutes 14% incline(this nearly killed me...i hate cardio:mad:)

Seated Military press
empty bar x 10
40Kg x 10
45Kg x 10

Lateral raise
6Kg
10
8Kg
10
10Kg
10

shouder press machine(facing inwards)
NON STOP
45Kg x 10
40Kg x 8
35Kg x 6...assisted..after the lat raise these were just killers!!!

Fitness ball sit ups
35
30
25

enjoyed the workout...was quite thrilled to see some arm and chest definition while doing the standing military.....i really should invest in mirrors all around me:p

xgtdec

Legs and back this morning

squats
bodyweight x 40
bar x 20
60Kg x 10
100Kg x 8
140Kg x 6
175Kg x 5
120Kg x 10
Original plan was to go another 5 and hit the 180, there's something exciting about aiming for 4 20's on each side, but for the moment i'm sticking to the 175 and concentrating on depth, the 120s depth this morning was really good and it felt like a red hot elastic was burning through my legs for the last 4...got them up there and felt happy about it!

treadmill
13% incline 6 minutes

stretch

Deadlifts
60Kg x 10
90Kg x 8
120Kg x 6
120Kg x 6
now i know the weight has not increased but i really am working on grip here, for the first time the grip held (barely;)) but i got the 2 x 6 done. i'm actually happy with this, i know the weight is behind the squats but there is a very definite improvment in grip so we'll see how it goes in the next few weeks

Pull ups
6
Jump and pull up
10
Assisted hanging pullups
10

Negative chinups underhand grip
10

Lat pull down(hold at top for stretch 3 seconds then pull down and hold)
45Kg x 8
50Kg x 8
55Kg x 8
At this stage my poor arms are pumped up and really felt like they were under anesthetic....

Underhand seated row
55Kg x 8
60Kg x 8
65Kg x 8

Thats it...my arms are gone, i can no longer feel them and slapping my forearms brings no feeling...i guess thats that:o

Fitness ball crunches
35
30
25

good workout...really enjoyed it...feeling back in the arms enough to type!!

xgtdec

Arms this morning

20Kg bar warm up x 30

Seated curls
18Kg x 10
20Kg x 8
stretch
22Kg x 6
22Kg x 6
stretch
24Kg x 4
24Kg x 3

Barbell isolation, 20Kg, 10 top 10 bottom 10 full
1
1
1

Close grip bench
40Kg x 12
50Kg x 10
60Kg x 8

Cable pulldown
35Kg x 12
37.5 x 10
40.0 x 8
42.5 x 5

Cable overhead
30Kg x 10
32.5 x 8
35.0 x 6

Tricep press machine
95Kg x 8
105 x 6
115 x 4
115 x 3

Finished with hamstring stretches cause they felt tight!!!!!

xgtdec

I dont know what it is about early workouts, if ive to be up at 5.15AM its almost like the anticipation keeps me awake so even going to bed at 9 i'm still awake at 11 thinking of the next mornings workout, but if i go do some cardio to get me asleep im tired the next morning......just a thought!!

Chest and shoulders this morning
Bench press
Bar x 20
Stretch
60Kg x 10
90Kg x 3
100Kg x 1(still assisted, this is the 100Kg monkey on my back!!)
60Kg x 10
60Kg x 10

Incline chest press
60Kg x 10
60Kg x 8
60Kg x 6

Lever chest press with lever seated fly
10
8
6

Single arm dumbell shoulder press
15Kg x 10
17.5KG x 10
20Kg x 8

Military press 40Kg
10
10
10

Lat raises 10Kg Dumbell
10
10
10

Fitball crunch
35
30
25