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Post by Lux on Oct 8, 2005 12:45:11 GMT -5
Starting Monday i will start posting my training and diet, feel free to pick bones, throw stones etc ;D Reverse pyramid is the name, and hypertrophy is the aim. 4 day split, each bodypart once a week. Small muscles rest 45 secs, larger muscles 60-90 secs rest between sets. Last time i used this method i was too quick to lower rest times and make changes. My rep range was too low and gained more strength than muscle. So now the rep range will be no lower than 6 going up to 12 or 14 for back and legs. Bulking clean and will post diet for around a week, before it gets repetative and boring. I'll post weight on waking Monday morning and every Monday will update. As soon as i get the lighting issue sorted i'll post up some full body pics and follow up a couple of months later ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
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Post by RUBICON19 on Oct 8, 2005 12:55:34 GMT -5
Cool. Looking forward to it!!! Moving ![:(](//storage.proboards.com/forum/images/smiley/sad.png) forward
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Post by Lux on Oct 9, 2005 12:25:46 GMT -5
Due to the time difference from most of you guys its nearly time for me to prepare tomorrows meals. So i'm getting a head start on this journal and will post most of tomorrows diet and will add more as the day goes by.
I'm only counting grams of carbs from carb sources and not any bits of protein from that produce. Same goes for protein, just the protein grams. I don't count my grams of fats, i'm just aware that i have some form of fats in a day but only a small amount. I do include these in the calorie total for a meal tho.
0600) Whey in water. 90 cals, 22 pro.
0630) Train
0730) Chicken, sweet potato and salad. A banana. 545 cals, 38p/86c. Might add glass of milk.
1000) Chicken salad sandwich (wholemeal)and an apple. 490 cals, 30p/54c.
1300) Tuna in bbq sauce. Yoghurt, oats and pumpkin seeds. 560 cals, 38p/48c.
1600) Oats, milk, strawberries, scoop protein powder. (this made up the 700 cals i needed to get in. Just got home from work so too lazy to calculate the exact ratios)
1900) 4 egg whites and 2 whole eggs, 1 banana and oatmeal. 490 cals, 28p/70c.
2200) Cottage cheese and walnuts. 410 cals, 45 pro.
With this set out i need to make up around 700 cals to hit my target of 3300. Any tips?
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Post by Lux on Oct 10, 2005 10:36:17 GMT -5
Weighed in at 142lbs this morning, 2 pounds down but if it was that quick to go, it wasn't solid gain ![:-X](//storage.proboards.com/forum/images/smiley/lipssealed.png) Weights will be in kg, a bit of a pain as i've been using lbs at home. This weeks cals are a target of 3300 and bulking is the aim. I'm just getting over a cold so was expecting a little drop in strength today. Fatigue was what caused the most strength decrease from the quicker rest times ;D Flat bb bp> 70kg-6, 60-8, 50-10, 45+a spider- 12. Inc db bp> 30kg-3 (had 6 with longer rests before), 25-5, 20-7, 17.5-9. Decline flyes> 12.5kg-10-10 Bb curl> 40kg-4, 35-6, 25-8, 20-10. Inc db curl> 15kg-3, 12.5-5, 10-7, 7.5-9 Rested 60 secs for chest and 45 secs for biceps. Dropped the weight a bit too quick on chest but every set was felt to be good. If i change this from today it will be 90 secs rest and decrease by 5 kg instead of 10kg. The workout went really well, sweating and huffing and puffing by the end. I even had 20 mins left before i had to go to work so that was cool. Oh yeah, that spider on the last set of flat bp was heavy ;D He was right in line with my face so when i lowered down the spider was touching me. I didn't mind for the first 8 reps but he got too distracting after that ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) I had to ask somebody to get the little pest off the bar because he was just taking the load to another level ;D ;D ;D
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Post by RUBICON19 on Oct 10, 2005 11:24:30 GMT -5
Due to the time difference from most of you guys its nearly time for me to prepare tomorrows meals. So i'm getting a head start on this journal and will post most of tomorrows diet and will add more as the day goes by. I'm only counting grams of carbs from carb sources and not any bits of protein from that produce. Same goes for protein, just the protein grams. I don't count my grams of fats, i'm just aware that i have some form of fats in a day but only a small amount. I do include these in the calorie total for a meal tho. 0600) Whey in water. 90 cals, 22 pro. 0630) Train 0730) Chicken, sweet potato and salad. A banana. 545 cals, 38p/86c. Might add glass of milk. 1000) Chicken salad sandwich (wholemeal)and an apple. 490 cals, 30p/54c. 1300) Tuna in bbq sauce. Yoghurt, oats and pumpkin seeds. 560 cals, 38p/48c. 1600) Oats, milk, strawberries, scoop protein powder. (this made up the 700 cals i needed to get in. Just got home from work so too lazy to calculate the exact ratios) 1900) 4 egg whites and 2 whole eggs, 1 banana and oatmeal. 490 cals, 28p/70c. 2200) Cottage cheese and walnuts. 410 cals, 45 pro. With this set out i need to make up around 700 cals to hit my target of 3300. Any tips? Why just whey in Preworkout meal (1). If you add some oats (120 cals), 20 more grams pro (80 cals), and some EFA's (1 TTblspn 120 cals) = 320 cals + better workout capacity.
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Post by Lux on Oct 10, 2005 11:28:28 GMT -5
^^Cool, i'll try that tomorrow.
I'm new to training at this time of the day and wasn't too sure about what best to get down my neck before hitting the iron.
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Post by Lux on Oct 10, 2005 12:51:50 GMT -5
The whey i use is actually 2/3 whey and 1/3 casein. A 50g scoop is 185 cals and 45g protein.
....if i was to have this amount of powder, 20g of carbs from oatmeal (120cals) and 120 cals from some EFA . That would be 425 cals 30 mins before training, i can't get out of bed any earlier. Do you think this would be too much on my stomach? I normally have a meal after training, around 730 as the next time i can eat is at work at 1000. Would this meal on top of the pre workout and the actual workout, cause the body to struggle to handle this amount in such a short space of time?
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Post by Lux on Oct 10, 2005 14:13:19 GMT -5
Tuesdays diet. 1) whey, oatmeal, efa. 45p/20c, 425 cals. 2) Chicken, rice and spinach. 50p/53c, 510 cals. 3) Cottage cheese, apple and oats. 45p/45c, 440 cals. 4) Chicken, rice and spinach. 50p/53c, 510 cals. 5) Tuna in bbq sauce and 2 slices of toast. 38p/33c, 370 cals. 6) to be decided 7) cottage cheese and walnuts. 45p, 410 cals. Got to go to swimming lessons in an hours time, legs workout tomorrow ;D I love training legs and these reverse pyramid squats will be killers ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png)
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Post by Intensity on Oct 11, 2005 9:25:09 GMT -5
....if i was to have this amount of powder, 20g of carbs from oatmeal (120cals) and 120 cals from some EFA . That would be 425 cals 30 mins before training, i can't get out of bed any earlier. Do you think this would be too much on my stomach? -------- I dont think so, but try, and you will know if it's too much! But like i said, i dont think… off-season i can take 600-700 cals during my workout in addition to my meal 1h30 hours before. I normally have a meal after training, around 730 as the next time i can eat is at work at 1000. Would this meal on top of the pre workout and the actual workout, cause the body to struggle to handle this amount in such a short space of time? --------- I take approx 30% to 40% of my total cals between the 2 hours before and the 2 hours after my workout, so i also think that's correct!
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Post by Lux on Oct 11, 2005 10:33:47 GMT -5
Thanks for the input guys. I went with the plan today and i didn't puke during squats so the pre workout meal was ok. It was a little harder to get down the pwo meal tho, but no major problem.
Legs day today, went quite well but i used some machines at the gym for the first time so will push harder on these next time. These were a pain as i didn't have a clue how much weight i was pushing. The stacks had no weights on them just numbers 1-20 etc. So for now some exersizes will say stack level 9 or 14 etc until i know how heavy they are.
Rest 60 secs on all exersizes. BB squat, 100kg-6, 90-8, 80-10, 65-12. Leg press, No. 8 on stack-6, No.7-8, No.6-10, No.5-12. Lying leg curl, No.6-6, No.5-8, No.4-10, No.3-12, No.3-12. Standing calf raise, No.15-6, No.14-8, No.13-10, No.12-12.
Squats were 110% effort but the other exersizes were only 102%, next workout its maximum effort now i know the feel of the machines.
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Post by Lux on Oct 11, 2005 11:15:12 GMT -5
I'll have to have a look in some old journals as i think todays squats for 100kg and 6 reps was a PB ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png) The squats were performed with safety for the first time today so i'm more confident to push myself now. I set the cage up with the safety bars at legs parallel height, as this was the better safety spot for my height in the cage. This also helped me make sure i was getting deep enough as i would hear the clink of metal on metal.
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Post by Lux on Oct 13, 2005 13:42:23 GMT -5
My body is being all weird on me again! I think its these early morning workouts and brief rest times sending my metabolism through the roof. I'm down to 140 and thats first thing in the morning and even towards the evening after i have drank a lot of water and wolfed down 4-5 meals?? I reckon i'm looking leaner as i noticed abs a little more yesterday and i hardly train them. I have got a raging appetite and feel i have to bump my cals up again now. 3500 is the daily target.
Todays workout: DB shoulder press, 20kg-6, 17.5-8, 15-10, 10-12. Seated side lat raise, 7.5kg-6, 5-8, 2.5-12, 2.5-12. Face pulls, 4 sets not recorded as didn't like these using the equipment provided. Lying incline db raise for rear delts next week. CGBP, 60kg-6, 50-8, 40-10, 30-12. Lying tri bb ext, 35kg-6, 25-8, 20-10, 15-12.
Very happy with todays workout, ego was left at the door as some weights were low but form was spot on. Left the gym feeling my delts and tri's worked well and a smile on my face ;D
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Post by Lux on Oct 14, 2005 10:30:52 GMT -5
Deadlifts using reverse pyramid and brief rests are killers ;D I could have quite easily walked out of the gym after i finished my deads, huffing and puffing like the big bad wolf ;D ;D Resting 60 secs. Deadlift + shrug, 110kg-4, 100-6, 80-8, 60-10. Wide pullups, bodyweight-6,5,4,4. Cable row, No.8-8, No.7-10, No.6-12, No.5-20!! Rest 45 secs Calf raise, No.16-6, No.15-8, No.14-10, No.13-12. 2 sets of hanging leg raises and 2 sets of incline crunch to finish off. Deadlifts are starting to fit back into my training now as my lower back seems to be getting better after 10 months of injury ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) So the weights will go up smoothly as i pay a lot of attention to my form. Pullups were a shock, i was expecting to tie on a 10kg plate and squeeze out 6 reps. Fatigue from the deads definately kicked my ass. And the last set of cable rows was either too light or i had a power boost from the hot chick in lycra that walked into the gym ;D Calf raises done at a different angle compared to those done on Tuesday. Trying to hit them a little different as theres no seated calf raise in the gym ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Thought i'd start dropping some abs in too so will definately get these in twice next week.
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Post by Lux on Oct 17, 2005 8:55:03 GMT -5
Weighed in at 140lbs again this morning ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Ah well, the increase to 3500 cals might show some gains next week. The weekend was a little worrying for me, after having ten months of lower back muscle strain, the DOMS from the deadlifts on friday were a real concern. The Doms felt worse than the injury and i was concerned that i had done some damage. All is well now though, just a case of DOMS from not doing deads for a while! Resting 60 secs between sets. Incline db bp, 30kg-6, 25-8, 20-10, 17.5-12. Seated lever bp, No.8-6, No. 7-8, No. 6-10, No.5-12. Bodyweight dips, 10,10. Rest 45 secs. BB curl, 40kg-6, 35-7, 25-10, 20-12. Alt db curl, 15kg-4, 12.5-6, 10-10, 5-12. Hanging leg raises to finish off. I couldn't do as much abs at the end as i wanted as i was feeling like i was gonna be sick ;D Another quality workout that left a smile on my face, legs tomorrow ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png) ;D
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Post by Lux on Oct 22, 2005 13:51:54 GMT -5
No legs workout this week ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) After swimming lessons Monday night i couldn't get to sleep until after midnight, and the prospect of squating after 6 hours sleep just wasn't very appealing. Day off Tuesday and Wednesday. Thursdays workout, resting 45 secs. Machine shoulder press, No.9-6, No.8-8, No.7-10, No.6-12. Standing side lat raise, 10kg-6, 7.5-8, 5-12, 5-12. Lying rear delt db raise, 5kg-8,5-8, 2.5-10,2.5-10. BB CGBP, 65kg-4, 55-6, 45-8, 40-10. 1 arm tri pulldown, No.5-6, No.4-8, No.3-10, No.2-14. Fridays workout, resting 60 secs. Pulldown behind head, No.10-6, No.9-8, No.8-10, No.7-12. Cable row, No.10-6, No.9-8, No.8-10, No.7-12. 1 arm db row, 30kg-6, 25-8, 22.5-10, 20-12. 4 sets of shrugs not recorded as trying to get a feel for shrugging with bar behind me. I was intending on doing 4 sets of calf raises to finish but after a warm up and easily hitting 6 on the first work set i switched to digging deep. 20 Rest pause reps for one set and that was enough to get my ass out of the gym for that day.
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Post by Lux on Oct 22, 2005 14:07:25 GMT -5
So thats 2 weeks of this routine, there are a couple of changes of exersizes between the two so it will be a sort of workout A and B method. Theres a few exersizes i'm trying to be stricter with form so weights are a little low. And theres some exersizes i didn't like so theres still room for improvement.
So far there has been strength increase but no bodyweight changes. I think i'm still looking very lean for a bulk, faint abs etc. Daily cals have been increased to 3500 but i feel that this needs to go higher again! I think i may have worked out one of my problems with not gaining weight lately. When i was taking the liver tabs i was taking around 50 a a day at the end. Each tab is supposed to be a gram of protein so that was an extra 50 grams of protein and roughly 240 cals. That would have made my daily diet be equal protein and carbs if not more protein than carbs. And now i stopped taking them theres a gap that hasn't been filled properly. I have increased cals but not by enough, i need to make up for the loss of tabs and the increase to continue to gain. Maybe now i should just hit 4000 cals and see how it goes?
Its been a little tough to make sure i get down enough cals by mostly whole foods, so now i'm using a shake or even 2 as my needs get higher. I know i need more patience but i setting a goal thats around a year away. When my gym membership ends next October, if i havn't got to 155lbs then i'm going to quit the weights and get back into kickboxing or maybe even some other form of martial arts!
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Post by Lux on Oct 24, 2005 10:53:29 GMT -5
Yesterday i gave my body a break from the bombardment of food it usually recieves. Well that was the plan anyway! From the moment i woke up, every hour after that i ate fruit or some form of carbs. No protein just mainly fruit to cleanse my insides then back to the plan today. This went well until the evening when i was screaming out for more food. And i caved in and ordered a take out pizza ![???](//storage.proboards.com/forum/images/smiley/huh.png) Weigh in today at 143lbs but wouldn't say it was 100% true gain, maybe an extra pound true increase? Strength was up again today but stamina went out the window. This weeks target is 3800 cals daily. Resting 60 secs. Flat bb bp, 72.5kg-6, 62.5-8, 52.5-10, 50-9. Inc db bp, 25kg-5, 20-8, 17.5-8, 15-10. Cable crossovers replaced flyes, 2 sets of 10 reps. Rest 45 secs. BB curl, 45kg-6, 35-8, 25-10, 20-12. Inc db curl, 15kg-2, 12.5-5, 10-8, 7.5-10. No abs done again as i was nearly reaching for the fire exit to be sick, think i got this mind>muscle connection nailed and feeling the workouts just where they're meant to hit. Tried to get 30kg db's up for inc bp but couldn't get them into position ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Had to settle for some lighter db's. The second exersizes for each muscle were suffering a little today as i felt unusually beat. Sweating more and huffing and puffing more than usual. Still very happy with the workout. Swimming lessons again tonight so will have to abandon the early morning workout tomorrow and hit legs after work.
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Post by Lux on Oct 25, 2005 11:18:39 GMT -5
Grrrr, i hate afternoon/evening gym times ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png) Didn't get to do my full legs workout as there was a few people using the equipment i needed. Also there were several people wandering round with their "special" routines "designed" by the instructors going from machine to machine. All i wanted to do was 5 sets of leg curls god damnit ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Day off tomorrow and back to the 630am workouts, yay ;D Todays workout was good but not complete, still happy tho! Squats, 105kg-4, 100-6, 90-8, 80-10. Machine leg press, No.10-6, No.9-8, No.8-10, No.7-12. Standing calf raise, No.20-6, No.19-8, No.18-10, No.17-12. Not sure how heavy these weight stacks are, 5 or 10kg? I'll ask next time.
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Post by Intensity on Oct 27, 2005 14:27:01 GMT -5
Grrrr, i hate afternoon/evening gym times ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png) Lux… can you imagine how it will be, at the same hour, after Christmas when EVERYONE register to a gym? ![;)](//storage.proboards.com/forum/images/smiley/wink.png) ;D (But dont worry, remember that 75% of those new members wont be in the gym anymore in february ;D )
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Post by Lux on Oct 27, 2005 14:54:56 GMT -5
Me thinks i had better bulk up a lot more in time for new year then! And practice looking mean so they leave me alone ;D Not an amazing workout today, felt tired and weaker than normal. Down to a poor nights sleep i reckon. Tried for heavier db's for shoulder press but couldn't get them up so had to settle for same weight but more reps. CGBP using the smith machine to be on the safe side because not feeling 100%. DB shoulder press, 20kg-8, 17.5-10, 15-7 ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) , 10-12. Seated side raise, 20lb-4, 7.5kg-6, 5-10, 2.5-14. Standing bent lat raise, 12.5kg-6, 10-8, 7.5-10, 5-12. Smith machine cgbp, 70kg-6, 60-8, 50-10, 40-14. Tri pushdown, No.9-8,8. Triple drop, No.9-8, No.8-10, No.7-12. I also managed to get in a couple of sets of hanging leg raises and wrist curls. Not the best workout but a 85% effort is acceptable once in a while.
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