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big dog 21
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Do you monitor you fluid intake? How much does a change in how much you drink affect your body and energy?
Muskate's daily workouts and log
- Thread starter muskate
- Start date
Do you monitor you fluid intake? How much does a change in how much you drink affect your body and energy?
Water is extremely important. I drink 6L of clean water per day MINIMUM. I drink 500mL pre-workout, 1L during my workout and 500mL in my post workout shake alone.
Remember that your muscles are 70% water by weight.
Water is the solute that all hormones and substances in the body travel. It is very important.
I got home very late from Vancouver last night. I slept in this morning, caught up on some client work and then went for a lift around 6PM. I trained legs and abs. As nice as vacations are, they sure remind you how great you have it back home. I am a type A person and very routine orientated. I really missed being able to eat my regular meals, being able to train at my regular gym etc.
Tomorrow I start microcycle 2, phase 1, day 1 with chest + triceps + abs. I will be following the same split as the rest of the log, just the exercises will be different.
Tomorrow I start microcycle 2, phase 1, day 1 with chest + triceps + abs. I will be following the same split as the rest of the log, just the exercises will be different.
July. 5, 2016
Back to the routine and back to my regular training schedule. It feels good to be back. Today I started microcycle 2. It is the same format as microcycle 2, just with slightly different exercises. The first exercise for each body part is the same in every microcycle and that is the exercise I am focusing on trying to increase strength on. I was able to do the same amount of repetitions on the barbell flat bench press, rope tricep push down and standing calf raise with more weight then I was able to in microcycle 1 so things are really coming along.
There is more to hypertrophy then just gaining strength but if you are steadily getting stronger, that is a really good sign things are right on track.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
Back to the routine and back to my regular training schedule. It feels good to be back. Today I started microcycle 2. It is the same format as microcycle 2, just with slightly different exercises. The first exercise for each body part is the same in every microcycle and that is the exercise I am focusing on trying to increase strength on. I was able to do the same amount of repetitions on the barbell flat bench press, rope tricep push down and standing calf raise with more weight then I was able to in microcycle 1 so things are really coming along.
There is more to hypertrophy then just gaining strength but if you are steadily getting stronger, that is a really good sign things are right on track.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
big dog 21
New member
July. 5, 2016
Back to the routine and back to my regular training schedule. It feels good to be back. Today I started microcycle 2. It is the same format as microcycle 2, just with slightly different exercises. The first exercise for each body part is the same in every microcycle and that is the exercise I am focusing on trying to increase strength on. I was able to do the same amount of repetitions on the barbell flat bench press, rope tricep push down and standing calf raise with more weight then I was able to in microcycle 1 so things are really coming along.
There is more to hypertrophy then just gaining strength but if you are steadily getting stronger, that is a really good sign things are right on track.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
Does the time of day u workout affect your strength and amount of repititions?
July 6, 2016
Another really good workout today. I was able to increase the amount of weight I used for the same amount of repetitions on the bent over dumbbell rows and barbell curl as compared to microcycle 1. The first exercise of each body part is the same in all the microcycles and that is the exercise I am focusing on getting stronger on.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
Another really good workout today. I was able to increase the amount of weight I used for the same amount of repetitions on the bent over dumbbell rows and barbell curl as compared to microcycle 1. The first exercise of each body part is the same in all the microcycles and that is the exercise I am focusing on getting stronger on.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
Not really. As long as I was able to get a good pre-workout meal in around 60-90 minutes before my workout and got 8 hours of sleep the night before my strength is pretty consistent.
Not having one of those two makes a HUGE difference in my strength and the quality of my workout however.
July 7, 2016
Really good workout today. Shoulders and calves are a bit easier of a workout and sort of like my rest day. I on purpose put them before leg day which is by far the hardest training day of the week. I was able to get more repetitions with the same weight that I used in microcycle 1 on the DB shoulder press so things are really on the right track. Periodization really does work. By cycling your rep ranges like I am, you prioritize a different muscle fibre each week and get the best of everything.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
Really good workout today. Shoulders and calves are a bit easier of a workout and sort of like my rest day. I on purpose put them before leg day which is by far the hardest training day of the week. I was able to get more repetitions with the same weight that I used in microcycle 1 on the DB shoulder press so things are really on the right track. Periodization really does work. By cycling your rep ranges like I am, you prioritize a different muscle fibre each week and get the best of everything.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
July 8, 2016
Really good workout today. Leg day is by far the hardest day of the week but you always feel the best afterwards. There is no better feeling then walking out of the gym feeling like you just gave birth after a really hard workout.
I did the front squats using a reverse stance on the hack squat. Here is a video describing what I mean -> https://www.youtube.com/watch?v=MEhSEZEVies
I highly recommend giving it a try if you have never done the exercise before. Front squats when done free weight are kind of awkward and it can be difficult to balance the bar on your shoulders. With this method you can really fatigue the quads and get a great mind muscle connection. It is one of my favourite exercises that I see no one ever doing.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
Really good workout today. Leg day is by far the hardest day of the week but you always feel the best afterwards. There is no better feeling then walking out of the gym feeling like you just gave birth after a really hard workout.
I did the front squats using a reverse stance on the hack squat. Here is a video describing what I mean -> https://www.youtube.com/watch?v=MEhSEZEVies
I highly recommend giving it a try if you have never done the exercise before. Front squats when done free weight are kind of awkward and it can be difficult to balance the bar on your shoulders. With this method you can really fatigue the quads and get a great mind muscle connection. It is one of my favourite exercises that I see no one ever doing.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
July 9, 2016
I decided to do another run through of phase 1 before moving onto phase 2 where I increase the weights and decrease the amount of reps performed per set. Besides the first exercise of each body part, all the exercises are new and I wanted to give myself another run through to get used to the exercises before starting to up the weight and lift heavier.
Things are really coming a long. Today was the first day where I looked in the mirror after my workout and really noticed a huge difference in my physique. It's hard to see noticeable improvements in your physique when you see yourself in the mirror everyday but things are really coming a long.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
I decided to do another run through of phase 1 before moving onto phase 2 where I increase the weights and decrease the amount of reps performed per set. Besides the first exercise of each body part, all the exercises are new and I wanted to give myself another run through to get used to the exercises before starting to up the weight and lift heavier.
Things are really coming a long. Today was the first day where I looked in the mirror after my workout and really noticed a huge difference in my physique. It's hard to see noticeable improvements in your physique when you see yourself in the mirror everyday but things are really coming a long.
The last set of each exercise was a drop set. I reached failure (no longer being able to perform anymore repetitions with proper form), racked the weight and took 3 deep breaths and then hit failure again.
