My training and diet log.

[Colstreamer]

Thanks bro! I'm super pleased with myself today! Jus off down the kickboxing gym now.

Lol! Yeah he and I were both thinking about AAS back in the summer, I decided to get more info, joined EF, and listened to what Stevesmi told me. I did tell A**** but he decided to go ahead anyway..

 

[zedhed]

Steve is an outstanding bro man. Good that you got onto him and listened. You obviously are the smart one dude!

 

[Colstreamer]

Diet!!
Ok today I had 3168 cals total.
Carbs: 52% 398g
Fats: 24% 81g
Protein: 24% 187g

It's high because I had a high workload today. Kickboxing & legs today. I hit the pads hard tonight, did a lot of kicking. No sparring…

 

[Colstreamer]

I want my MUUUM!!! Ooooouch! My delts are killing!! I shit you not this superset delt workout is a real killer, at least it is for me!!

Circuit 1:
Upright row: 1x8 @ 55 kgs-121 lbs
Lateral raises: 1x9 @ 10 kgs-22 lbs
OHP: 1x8 @ 55 kgs-121 lbs
Lateral raises: 1x8 @ 10 kgs-22 lbs
Reverse upright row: 1x8 @ 55 kgs-121 lbs
Lateral raises: 1x8 @ 10 kgs-22 lbs
Rest.
Circuit 2:
Upright row: 1x8 @ 57.5 kgs-126.5 lbs
Lateral raises: 1x7 @ 12.5 kgs-27.5 lbs
OHP: 1x8 @ 57.5 kgs-126.5 lbs
Lateral raises: 1x7 @ 12.5 kgs-27.5 lbs
Reverse upright row: 1x8 @ 57.5 kgs-126.5 lbs
Lateral raises: 1x8 @ 12.5 kgs-27.5 lbs
Rest.
Circuit 3:
Upright row: 1x8 @ 60 kgs-132 lbs
Lateral raises: 1x7 @ 15 kgs-33 lbs
OHP: 1x8 @ 60 kgs-132 lbs
Lateral raises: 1x6 @ 15 kgs-33 lbs
Reverse upright row: 1x8 @ 60 kgs-132 lbs
Lateral raises: 1x6 @ 15 kgs-33 lbs

Total volume (weight)
4,950.5 kgs - 10,891 lbs

Apart from the SL 5x5 which I'm starting in February I'll be doing this workout every time I do shoulders until it stops working.… Even then I'll probably just mix it up a little, like do all three OHP sets in a row and same for the others. I can't seem to train my delts with anywhere near the intensity of my other muscle groups, I'm thinking maybe it's cos delts are a group of quite small muscles with a hard Job to do. I did 90 kgs -198 lbs OHP for 2 reps a couple of weeks back and after that my right anterior delt was quite painful causing me to drop the weight some. I can do handstand push ups although since my body weight has gone up and I've not been doing them so much I can't do as many, I'm thinking maybe handstand push ups ate the way to go for my shoulder training, I mean I know very few people who can even do 1! And I never had any trouble from doing them.


Right so I got myself some taurine for the ole back pumps and I'm taking 1000 mg per day along with my vast water consumption. Hopefully it'll do the trick and I'll be able to kick for longer without getting the b*****ds!

 

[Colstreamer]

Cardio. I did 3x2 min rounds of skipping followed by 20 mins on the treadmill. 5 mins @ 5.5 kph, 5 mins @ 8.5 kph then back down to 6 kph for 5 mins then finish off with another 5 @ 8.5 kph.

 

[zedhed]

I want my MUUUM!!! Ooooouch! My delts are killing!! I shit you not this superset delt workout is a real killer, at least it is for me!!

Circuit 1:
Upright row: 1x8 @ 55 kgs-121 lbs
Lateral raises: 1x9 @ 10 kgs-22 lbs
OHP: 1x8 @ 55 kgs-121 lbs
Lateral raises: 1x8 @ 10 kgs-22 lbs
Reverse upright row: 1x8 @ 55 kgs-121 lbs
Lateral raises: 1x8 @ 10 kgs-22 lbs
Rest.
Circuit 2:
Upright row: 1x8 @ 57.5 kgs-126.5 lbs
Lateral raises: 1x7 @ 12.5 kgs-27.5 lbs
OHP: 1x8 @ 57.5 kgs-126.5 lbs
Lateral raises: 1x7 @ 12.5 kgs-27.5 lbs
Reverse upright row: 1x8 @ 57.5 kgs-126.5 lbs
Lateral raises: 1x8 @ 12.5 kgs-27.5 lbs
Rest.
Circuit 3:
Upright row: 1x8 @ 60 kgs-132 lbs
Lateral raises: 1x7 @ 15 kgs-33 lbs
OHP: 1x8 @ 60 kgs-132 lbs
Lateral raises: 1x6 @ 15 kgs-33 lbs
Reverse upright row: 1x8 @ 60 kgs-132 lbs
Lateral raises: 1x6 @ 15 kgs-33 lbs

Total volume (weight)
4,950.5 kgs - 10,891 lbs

Bro that is a total shit load of volume. But if it works then more power to ya!

Apart from the SL 5x5 which I'm starting in February I'll be doing this workout every time I do shoulders until it stops working.… Even then I'll probably just mix it up a little, like do all three OHP sets in a row and same for the others. I can't seem to train my delts with anywhere near the intensity of my other muscle groups, I'm thinking maybe it's cos delts are a group of quite small muscles with a hard Job to do. I did 90 kgs -198 lbs OHP for 2 reps a couple of weeks back and after that my right anterior delt was quite painful causing me to drop the weight some. I can do handstand push ups although since my body weight has gone up and I've not been doing them so much I can't do as many, I'm thinking maybe handstand push ups ate the way to go for my shoulder training, I mean I know very few people who can even do 1! And I never had any trouble from doing them.
198 Lb OHP is rockin bro!
Do whatever you feel is right for your bod man. And as you well know if it hurs then stop, give it some rest and come back at a little bit lighter weight.


Right so I got myself some taurine for the ole back pumps and I'm taking 1000 mg per day along with my vast water consumption. Hopefully it'll do the trick and I'll be able to kick for longer without getting the b*****ds!
Let us know on this bro.

 

[Colstreamer]

Yeah the thing is the heaviest thing I can lift with my shoulders without causing myself pain is um, myself! lol, I'm heavy! but it IS different than OHP cos you don't have to support the weight with your body, everything but your shoulders gets a rest in a handstand push up. I can go heavier than this with fewer reps but I wanna work up to that, being cautious, don't wanna repeat of my previous minor injury.

I'll let you know about the taurine for sure, I didn't do any kicking today but my back was a bit achy from last night so i did some leg raises, that always gives my lower back a good dynamic stretch which usually relieves the ache.

 

[Colstreamer]

Right diet for yesterday.
I only had 1,589 cals yesterday,
Carbs: 25% 95g
Fats: 36% 62g
Protein: 39% 153g

I managed to watch the Froch/Ward fight without having a drink, so that's good, don't want all them nasty empty cals. Only downside was I fell short on the protein intake but only by 9g or so.

Today I'm getting ready for a slow jog round the park, 3.5 km (approx 2.25 miles) usually takes me 24 mins if I take it easy, today I'm planning on stopping halfway to do some sprints on the football pitch in the middle of the park.



Ok cardio done, 32 ish mins total. Fairly slow pace for the 3.5 km. all out for ten sprints across the football pitch.

Diet for today, slightly more than yesterday as the Mrs. Wanted to eat out. Fairly regular for us, she likes to eat out at least once a week. So my fat intake will be up and my protein down some.
Carbs: 37% 194g
Fats: 42% 99g
Protein: 21% 110g

Ok I'll be the first to admit, this is NOT good. I went over my max fat intake AND didn't get my minimum protein requirement! Gonna have to be super strict next week as it's the last week before Christmas break and I KNOW I'm gonna eat like shit over Christmas! I'll be taking a week off lifting and martial arts but I'm planning on doing SOME cardio and definitely a MetCon or two.

 

[Colstreamer]

Back in the gym and loving it!! No boxing tonight so I'm planning on a bit o' extra cardio.
This afternoon though I did my usual pull/ back day.

Warm up:
3x2 min rounds heavy bag.

Chin ups:
1x5 @ BW
1x5 @ BW + 1.25 kgs
1x5 @ BW + 2.5 kgs

Pull ups:
1x5 @ BW
1x4 @ BW
1x3 @ BW + 2.5 kgs
1x3 @ BW + 5 kgs

Reverse flyes:
3x8 @ 12.5 kgs

Barbell row:
1x5 @ 65 kgs - 143 lbs
1x5 @ 70 kgs - 154 lbs
1x5 @ 75 kgs - 165 lbs
1x5 @ 80 kgs - 176 lbs
1x5 @ 82.5 kgs - 181.5 lbs
1x5 @ 87.5 kgs - 192.5 lbs
1x5 @ 92.5 kgs - 203.5 lbs

Leg raises:
3x8 @ just the weight of my big ass legs.
!


Cardio! Ok so I did 20 mins on the treadmill, 5 mins @ 5.5 kph then 5 mins @ 8.5 kph then repeat.

2x1 min rounds skipping.

3x2 min rounds heavy bag.

 

[Colstreamer]

Diet for today.
I had 2301 cals total.
Carbs: 36% 206g
Fats: 32% 80g
Protein: 32% 185g

There we go. Much better.