My training and diet log.

[Colstreamer]

Ok so I'm 33 in just under two weeks, 6'1" tall and currently 242lbs and 26% bf.

My goals are 1. Get to 10% bf,
2. Increase strength and punching/kicking power.

I've already started on a new routine for myself, I'm doing push pull legs,
Push: weighted dips
Bench press
Overhead press

Pull: weighted chins
Barbell row
Upright row

Legs: squat
Clean & jerk
Deadlift

All upper body exercises and squats will be 5 sets of 5 reps at 80-85% of 1 rep max.
C&J will be 5 sets of 5, as this gets me quite out of breath I'll be using a weight I can comfortably press overhead.
Deads I'm gonna do one set only at just over 85% 1rm.


I plan to train 3 days rest one day then repeat.
I go boxing on Monday's and kickboxing Thursday's and I jog on Sunday afternoons I may heve to sack training if my leg day falls on a Sunday, Monday or Thursday.

My diet plan will be:
Breakfast 0700 bowl of porridge with sliced banana and a large americano black.
0800 2 slices while grain toast and four eggs scrambled
0900 banana & apple
Lunch 1200 green leaf and bean salad with 185g tuna
Post workout meal protein drink and a baked sweet potato and 2 litres of water.
Afternoon snack fruit and berries (basically whatever the boys at whole foods give me!)
Evening meal 3 chicken breasts, grilled and a salad 2 litres of water

Note: I drink around 6 litres of water per day spread throughout the day, I'm pretty much always eating or drinking except for an hour before I train.

I use the myfitnesspal app on my phone to track my diet.

 

[Colstreamer]

Ok so today I did legs, squats went well banged out 5 sets of 5 with 130kgs.
Clean & jerk(70kgs) was a bit of a struggle after the second set I had to rest twice as long to catch my breath.
Deadlift 150kgs was good. Made sure I caught my breath before I started and my entire trunk and legs knew about it by the time I'd finished!

I stuck to my diet in terms of the food but the timings were out as I'm not at work today. Which means I didn't get up at 0600 but slept in till 12 rather than train at 1 or 2 pm I left for the gym at 1600. I totalled 3301 cals according to the app on my phone.

Overall I'm feeling very good at the moment but I know my legs will be in rag order tomorrow so my jog may turn into a walk. It's only 3.5km anyway.

 

[zedhed]

Hey bro glad to havy you puttin up your log in here.
So you are all natty?
What made you determine this program?
What martial arts you doing?
Hope to see you continue your log bro and best regards.

 

[Colstreamer]

Hey bro glad to havy you puttin up your log in here.
So you are all natty?
What made you determine this program?
What martial arts you doing?
Hope to see you continue your log bro and best regards.

Hey yeah I'm natty, I've been using the same weight training routine for nearly 8 years to supplement my martial arts/boxing training but been trying to increase my strength for the past few years. I did consider using roids a few months back when I got fed up of not improving anymore with my strength training but a few of the guys on here warned me it wouldn't be a good idea due to my body fat level and the fact that my diet and training needed improvement. You actually suggested I check out the SL 5x5 program which I did and plan to start after christmas (don't want family commitments to get in the way of training)
I chose this program after reading a lot of good things about it, I just used pretty much all the same exercises as my previous routine just on different days. I did swap handstand push ups for overhead press and seated cable row for barbell row.

I've done several martial arts, (Taekwondo, Boxing, Muay Thai) at the moment I'm planning on competing at a French boxing (savat) competition in February.

 

[Colstreamer]

Ok so today I woke late as per usual for the weekend, my legs were indeed killing me, but more surprisingly my abs were too. I made it round my course at a very slow jog which seems to have lessened the ache!

Breakfast and lunch were as per my diet plan but the Mrs. wanted to eat out for dinner so that'll have bumped up my fat intake for the day! Still according to the app on my phone I took on 38/33/29 (carbs,fat,protein) which I'm not devastated with!

Now I'm just looking forward to starting the week as I mean to continue and hitting the gym tomorrow.

 

[Colstreamer]

Right, just completed a push day workout. Now, last push day I got a bit of pain in my right anterior deltoid. Not sure of this is because of the switch from handstand push ups to overhead press or what but last time I had to drop the weight. I used 20kg less than last time but still felt it on the third set.

Bench was good, 5x5 @ 100kg felt like I could do more so next time I'll up the weight by 2.5kg

Dips were GOOD I put 20kgs on my dipping belt and did 3x5 and 2x4

OHP well as noted above I used less weight and felt a bit of pain on the last couple of reps of set 3 so I did some rotator cuff exercises before I continued, felt better but I could still feel that niggle.

So far today my diet has been spot on.

 

[zedhed]

Sounds good on your diet and training bro. Yeah just changing the order of the way you do things is surprizingly enough many times.
On your OHP, no need to go lower then your chin and you dont "have" to lock out at the top either. But it is the bottom position that makes the most diff to most peeps.
26% on the BF is a bit high bro. But by just keeping your portein up there will make a big diff and pretty quickly for you.

 

[Colstreamer]

Sounds good on your diet and training bro. Yeah just changing the order of the way you do things is surprizingly enough many times.
On your OHP, no need to go lower then your chin and you dont "have" to lock out at the top either. But it is the bottom position that makes the most diff to most peeps.
26% on the BF is a bit high bro. But by just keeping your portein up there will make a big diff and pretty quickly for you.

Thanks bro, bf was 28 when I first joined the site, initially dropped some weight but it popped back up while bf% kept dropping so something's going right!
Yeah I think it's the bottom pos on OHP that is causing the pain I actually started going only as low as my eyes after the pain started. from the handstand push ups I'm used to pressing from the top of my head.

 

[zedhed]

"from the handstand push ups I'm used to pressing from the top of my head."
Yep there you go then bro. You could prolly work your way down gradually and be fine. Also maybe try dumbells if you access to them. I had to do that for about a year.

 

[Colstreamer]

"from the handstand push ups I'm used to pressing from the top of my head."
Yep there you go then bro. You could prolly work your way down gradually and be fine. Also maybe try dumbells if you access to them. I had to do that for about a year.

I'll give dumbells a shot, don't really fancy having to do it a year though, if this ain't sorted by February I may have to sack the fight. I was noticing it on the heavy bag tonight so I threw very few rights.

 

[Colstreamer]

Ok so I just finished eating, that's me for the day (thank god!) I really don't know how some peeps manage it, I've been eating pretty much non stop all day and I am stuffed!! Still got a litre of water to get down the neck!
Right so, today I managed to eat 3078 cals 252 below my 3330 target. I suppose I'll have to eat some more fruit before bed to make it up.
Those cals were split:
51% carbs
18% fat
31% protein
And so far I've had just over 5 litres of water today.

Today, my diet was bang on.

 

[Colstreamer]

Ok I just finished breakfast about an hour or so ago, and I'm hungry again! I mean I'm surprised cos it was a big breakfast for me, really trying to stick to this diet and I've been finding it hard to just keep eating! Been feeling full all day everyday since starting it a few months back and this was the first time I felt hungry.

Off to gym in about an hour, looking forward to pull day.


Update. Just finished in the gym.
Chins were good put 10kg on my belt and did 4x5 then took the weight down to 5kg for the last of 5 as the last rep of the fourth set was one hell of a struggle.

Barbell row was good. 80kg 5x5 every rep from the floor, I actually let go of the bar after each rep.

Upright row I used only 35kg as this also hurts my shoulder and I wanna take it easy on the hurting delt.

 

[zedhed]

yeah bro I can sympathise with the diet deal. I konw exactly where your at man!
On your upright rows, those are tuff on shoulders anyway bro. Do not go higher then your sternum. Also try diff grip widths. For I find that super wide grip. As in where my forarmt are vert and my tries are parallel with the floor really bring out my traps. A more narrow grim gets my delts better but also causes pain afterwards.

 

[Colstreamer]

yeah bro I can sympathise with the diet deal. I konw exactly where your at man!
On your upright rows, those are tuff on shoulders anyway bro. Do not go higher then your sternum. Also try diff grip widths. For I find that super wide grip. As in where my forarmt are vert and my tries are parallel with the floor really bring out my traps. A more narrow grim gets my delts better but also causes pain afterwards.

Yeah I did that bro, I used a much wider grip today to take the stress off the anterior delt! Not quite as wide as you said you use, about shoulder width, I did notice it hitting my traps some and my delts were fine. I lift till my upper arms are parallel to the ground which brings the bar to the bottom of my chest. That about right?

 

[zedhed]

Yup sounds about right bro. Glad it works for you.

 

[Colstreamer]

Right, finished dinner, I managed 3089 cals today. Proportions were
Carbs: 38%
Fats: 27%
Protein: 35%
235g protein which is more than I need based on lean body mass.

Only thing I did different today was have grilled pork chops instead of chicken breast.

 

[Colstreamer]

Just finished legs. My legs are like jelly at the moment. It's a good feeling.

I swapped clean&jerk for leg press today to save my hurt delt a bit, I need it to get better ASAP.

Squats 1x5@130kgs [email protected]
Leg press 5x5@160kgs
Deadlift 1x5@150kgs

So far today my diet has been bang on. I'm finding it a tad bit easier to eat all I have to, I even increased my lunch portion today as I've been falling short of my total caloric goal. So far I'm up over 2500 cals so dinner tonight will prob put me over my target.

 

[zedhed]

Just finished legs. My legs are like jelly at the moment. It's a good feeling.

I swapped clean&jerk for leg press today to save my hurt delt a bit, I need it to get better ASAP.

Squats 1x5@130kgs [email protected] 291 Lbs
Leg press 5x5@160kgs 352 LBs
Deadlift 1x5@150kgs 330 LBs

So far today my diet has been bang on. I'm finding it a tad bit easier to eat all I have to, I even increased my lunch portion today as I've been falling short of my total caloric goal. So far I'm up over 2500 cals so dinner tonight will prob put me over my target.

Dam bro you be hittin some pretty nice numbers there. Kill that shit man!

 

[Colstreamer]

Dam bro you be hittin some pretty nice numbers there. Kill that shit man!

Hey thanks bro, I'm takin that as a huge compliment!

I'm loving deadlifts at the mo' I used to get bad lower back problems from kicking cos some dumb f*%# of an instructor told me I shouldn't lift heavy weights with my legs for kickin as it would "reduce flexibility". Since I've been doing them I've had ZERO back problems, my flexibility hasn't changed and side and back kicks are noticeably harder! On TOP of that it feels like it's doing more for my abs than the 300 crunches a night ever did!

 

[zedhed]

Dude you wasting your time at 300 crunches. Do squats, deads and rack pulls for your abs. Then get on a chin up bar and do leg raises to the front and sides. That right there will be all the ab work you will ever ever need.
Your kicking power comes from your abs but also from your posterior chain bro. So work it! You also may wanna consider good mornings. Excellent for gluts, erectors and hammys.

PLz describe to me how you squat.

 

[Colstreamer]

Well I get under the bar, and pull my shoulders back as far as I can so my traps bulge up and provide a bit of a cushion. I hold the bar in the same place I would for a bench or a row, then I set my feet about shoulder width apart with my feet pointing outward ever so slightly. I go down to Just past parallel 'cos I feel my lower back flexing if I go any lower, on the way down I look straight in front and on the way back. I breathe in on the way down and hold it from around halfway down til about halfway up when I exhale. All the way up I'm mainly thinking about my glutes kinda thrusting forward with my hips more than just "standing up" as that feels trike I'm using my back more, if that makes any sense! Sometimes towards the end of the fourth-fifth sets I find myself pulling on the bar as if it's gonna help me get up!

 

[Colstreamer]

PLz describe to me how you squat.

Ok, I already wrote this out once and it was blank when I posted! Lol!

What I do is, get under the bar, hunch my shoulders so that my traps make a kinda cushion for the bar, I also use a sponge pad to cushion it as well, I hold the bar with my hands in the same position as if I were doing a bench or BB row, I set my feet about shoulder width apart with my feet pointing out ever so slightly. I breathe in on the way down and hold my breath from about 2/3 the way down and start exhaling about halfway up. On the way up I'm thinking about my glutes, kinda thrusting my hips forward rather than just "standing" (up which I find uses my back more, if that makes sense).

 

[zedhed]

Ok, I already wrote this out once and it was blank when I posted! Lol!

What I do is, get under the bar, hunch my shoulders so that my traps make a kinda cushion for the bar, I also use a sponge pad to cushion it as well,
This is gonna feel strange to you at first but try it a few times. Put that bar lower on your traps. If you expermint you should find an actual notch on your scapulas. Thats where the bar should sit. Then no need for that pad. This is typically the issue that peeps have when feel the need for the pad.
I hold the bar with my hands in the same position as if I were doing a bench or BB row,
whatever is comfortable for you bro on hand spacing.
I set my feet about shoulder width apart with my feet pointing out ever so slightly.
Go WIDE on your stance bro. Go well outside your shoulders. You are not going ass to grass so WIDE is all for you my friend.
I breathe in on the way down and hold my breath from about 2/3 the way down and start exhaling about halfway up. On the way up I'm thinking about my glutes, kinda thrusting my hips forward rather than just "standing" (up which I find uses my back more, if that makes sense).

Ok just one more thing for you. When you read just past paralles that is talking about thigh pelvis crease, or groin. That is what is to be just past parallel.

So drop your weight down and try this. I will tell you it will seem all wrong to you at first but just try it a few times and see if it changes your whole squat in a postivie way.

 

[Colstreamer]

You got me thinking now, I'm gonna have to go in front of the mirror and have a look now!

 

[Colstreamer]

Sorry, which one to be lower? Pelvis crease, or groin?

From looking in the mirror I see my pelvis opposite my knees, my groin is slightly lower.

edit: ok so i usually use my hone for this but i checked on my comuter and saw all the other stuff you'd written.

lol i just messaged you about it as well.

 

[Colstreamer]

Ok, gonna quickly stick my food log in here.

Diet was spot on today! I managed to eat more than my goal
I got 3,618 cals total the proportions were
Carbs: 49%
Fats: 20%
Protein: 31%

I had 229g of protein.

 

[zedhed]

Nice on the diet bro. Answerd the pm with pleasure bro.

 

[Colstreamer]

Nice on the diet bro. Answerd the pm with pleasure bro.

Yeah I got it, thanks again bro. Expect another tomorrow after I go to the the gym, it's push day all over again but I'll bang out a few squats with a light weight.

Really looking forward to tomorrow, I'm planning on increasing my bench to 105kgs (225lbs) 'cos on Monday 100 felt like nothing- oh ok not nothing but I felt I could've pushed more.

So diet log for today, I cut out a fair few carbs today as I wasn't working or training, so no post WO meal although I made sure to have over 250g of protein.
In total I had 2246 cals
28% carbs
28% fats
44% protein

 

[Colstreamer]

Ok so today was push day, I had my breakfast and three bananas around an hour before the gym (just the 'nana's not my whole brekky) it was great today. I increased my bench by 5kg!!
Bench press 5x5 105kgs
Overhead press 5x5 60kgs shoulder is feeling better but not quite 100% yet
Dips 2x5 with 20kgs on my belt 3x5 with 10kgs on my belt I wasn't as strong on dips today as I did them last so my arms were knackered from bench and OHP.

So far today my diet has been correct.

 

[zedhed]

Glad to see you doing weighted dips bro. Not many peeps do em but they do so much for your bod.
Check this out bro,

Dips and Chins - Chin ups build muscle - Pull ups

 

[Colstreamer]

Glad to see you doing weighted dips bro. Not many peeps do em but they do so much for your bod.
Check this out bro,

Dips and Chins - Chin ups build muscle - Pull ups

Hey thanks, I love em. I do weighted chins too. They're my favourite upper body exercises. Just PMd you that link bro.

Just read that article, very interesting thanks bro, I'm gonna try doing my chins like that, I usually use a wide overhead grip, I'm actually trying to be able to pull the bar to my chest. I can't which is why I'm adding weight until I can but I'm gonna try this way now. I'll have to drop the weight on the dips till I can get that technique down, I'm currently doing them with my elbows pointing back, so more a triceps exercise…

 

[Colstreamer]

Ok so I'm at my best mate Lou's place tonight to watch the fight on TV which means I'll be drinking Jack… yeah I know not the best so I'll try to keep it minimal! We did a bit of pad work as well for about 30 mins, nothing serious just a bit of fun really but I certainly got my heart rate up a bit!

Right so diet, so far today I've had 4188 cals, I had a couple of bags o' nuts which will no doubt push up my fat intake, but it's GOOD fat right??

Carbs 46%
Fats: 33%
Protein: 21%

220g protein.

Fight was a DRAW still the Englishman would've had to knock the German out fighting in Germany. He did very well.

 

[zedhed]

Nuts are good bro, just keep the penuts minimal.

 

[Colstreamer]

Nuts are good bro, just keep the penuts minimal.

Ah that alright then, I'm not a fan of peanuts.

 

[Colstreamer]

Right so it's been a lazy weekend for me, I got up around midday yesterday and got to the gym by 1600 I tried doing pull ups with an underhand grip and pulling all the way to the bottom of the chest with an arched back but couldn't quite get all the way there so I did some negative reps before banging out my usual chins.
Chins 3x5 with 10kg 2x5 with no weight
Barbell row 5x5 80kgs
Upright row 5 5 45kgs

My shoulder is feeling much better but I still don't wanna push it.

I only managed 2700 cals
38% carbs
27%fats
35% protein
236g protein

So today, Sunday, I woke late as per usual, had breakfast, played PS3 for a bit then went to the gym around 1500

Squats 5x5 135kgs these felt much better with a wider stance
Leg press 5x5 170kgs ok I'm suspicious of the numbers on the leg press machine, not sure exactly what I'm pushing.
Deadlift 1x5 150kgs

My legs are once again DEAD! But in a good way!

The Mrs. Wanted to eat out again so I wasn't on form with my diet today!

2200 cals even including a meal at Nando's
Carbs: 38%
Fats: 33%
Protein: 29%
160g protein.

Right, it's a rest day tomorrow so I can concentrate on getting my diet correct! I gotta say it's harder to get my diet right when I'm not working, the routine helps me be strict.

 

[Colstreamer]

Ok so having finally read ALL the WAY through Zed's blast and cruise thread I think I'm gonna copy the cardio he's doing, also, I'm gonna have to change my routine about. My other training is suffering for the lifting so I'm gonna go mon, wed, fri with the lifting and do cardio on tues and thurs. this should allow me to go boxing and kickboxing without having to skip if my legs are killing me too much. Should also be able to fit in my Sunday afternoon jog.

 

[zedhed]

Right so it's been a lazy weekend for me, I got up around midday yesterday and got to the gym by 1600 I tried doing pull ups with an underhand grip
Ok, confused here bro, do you mean with your knuckles facing away from or toward you? Underhand would be knuckles away from you, what we call a chin up here in the States. A pull up is with knuckles pointing at your face to us.
and pulling all the way to the bottom of the chest with an arched back but couldn't quite get all the way there so I did some negative reps before banging out my usual chins.
Chins 3x5 with 10kg 2x5 with no weight
Barbell row 5x5 80kgs
Upright row 5 5 45kgs

My shoulder is feeling much better but I still don't wanna push it. Good to hear bro, good for you on the shoulder.

I only managed 2700 cals
38% carbs
27%fats
35% protein
236g protein

So today, Sunday, I woke late as per usual, had breakfast, played PS3 for a bit then went to the gym around 1500

Squats 5x5 135kgs these felt much better with a wider stance gr8 bro!
Leg press 5x5 170kgs ok I'm suspicious of the numbers on the leg press machine, not sure exactly what I'm pushing. LOL yeah they are all that way. But I like that you do squats first and then leg press.
Deadlift 1x5 150kgs

My legs are once again DEAD! But in a good way!

The Mrs. Wanted to eat out again so I wasn't on form with my diet today!

2200 cals even including a meal at Nando's
Carbs: 38%
Fats: 33%
Protein: 29%
160g protein.

Right, it's a rest day tomorrow so I can concentrate on getting my diet correct! I gotta say it's harder to get my diet right when I'm not working, the routine helps me be strict.

Nice workouts bro!

 

[zedhed]

Ok so having finally read ALL the WAY through Zed's blast and cruise thread I think I'm gonna copy the cardio he's doing, also, I'm gonna have to change my routine about.
LOL bro that was some reading if you read the whole thing. Ima think you getting some karma for that feat!
My other training is suffering for the lifting so I'm gonna go mon, wed, fri with the lifting and do cardio on tues and thurs. this should allow me to go boxing and kickboxing without having to skip if my legs are killing me too much. Should also be able to fit in my Sunday afternoon jog.

That schedule works the best for me bro. Good time to activly recover. So you gonna do the MetCon? Let me tell you bro that shiz killa!
You go 10 mins all out as hard as you can. Have a puke bucket near by. Looking forward to your comments on it!

 

[Colstreamer]

That schedule works the best for me bro. Good time to activly recover. So you gonna do the MetCon? Let me tell you bro that shiz killa!
You go 10 mins all out as hard as you can. Have a puke bucket near by. Looking forward to your comments on it!

Yeah, I just finished boxing, maybe I should've sacked it as its my rest day today... I think 3 days on 1 off and repeat might work well for someone who's only lifting with some cardio but a session down my boxing gym is pretty much 90 mins of cardio.

Also my biceps are still sore from those negative pull ups I did Saturday!

I like the look of the MetCon, it looks as though it's a good anaerobic workout as well. Very explosive, max effort, just my kinda thing! I've been meaning to add some shuttle sprints to my Sunday jog, say 10 widths of the football pitch in the middle of jogging? I need to be able to explode for 2 minutes, recover in 1 min then explode again, for three rounds. My mate tonight commented on my punching power, said he's noticing more from my right cross, which is what I've been working on!

I'll certainly let you know what I think of the MetCon. I'm curious myself!

 

[Colstreamer]

Ok so today my diet was correct in terms of what I ate and even when, I just didn't quite make such large portions.

I had a total of 2665 cals
Carbs: 38%
Fats: 28%
Protein: 34%
189g protein total

 

[Colstreamer]

Ah Zed, I don't always see every comment you've slipped in when I check on my phone. It always shows up grey!

So about the pull ups, over here, unless I'm much mistaken we call 'em all pull ups, (or chin ups) we just say overhand (pull up for you) or underhand (chin up). At least that's the way it's always been for me and everyone I know. I find chin ups (your definition, which I'll use from now on to avoid confusion) easier so I usually do pull ups with a wide grip.

Squats, yep I always start with them on leg days same as I always start with pull ups on back/pull days. I'm using more weight for squats now, I much prefer having a wide stance.

Yep! I read the whole thing! Even the cringe worthy part about nipple slashing, ouch!
Thanks for the karma bro!

 

[zedhed]

LMAO!!
Bro you kill me. Man your a good one!
Regards bro.

 

[Colstreamer]

Ok so today I decided to have a go at the MetCon. What bastard! I managed just under 5 mins before I had to lie down and die! Seriously, gasping for breath with a burning throat and everything in my body just wanted me to die! Felt like I was back at CTC! (commando training centre)

So I did burpees and press ups only,
10 burpees followed by 10 press ups followed by burpees… you get the picture.

I managed less than 4 minutes! I did each exercise 3 times before I sacked it and tried crawling into my grave! I wasn't just exhausted my arms and legs felt like jelly, I felt sick to my stomach and I really didn't want to move for quite a while after I was done.

 

[zedhed]

EXACTLY BRO! But I gotta love you man for trying it!

 

[zedhed]

I rally kinda feel bad cuz your post made me feel kinda good..LMAO!!

 

[Colstreamer]

I rally kinda feel bad cuz your post made me feel kinda good..LMAO!!

Lol, I'm glad my suffering is making you feel good! nah seriously bro you should be feeling good, you're kicking ass at the MetCon by comparison. I think it's ideal for me though, I'm having another go at it thursday. I'll get up to the full 10 mins!

 

[Colstreamer]

Right I've not stopped eating since I got up. I had some lemon sponge cake (about 3/4 of it!) - its my birthday sue me!

Off to the gym in about 20 mins, it'll take me nearly an hour to get there so my food should've digested by then.

 

[Colstreamer]

Right I'm in the gym and there's a bunch of kids hogging the benches congratulating themselves on their 25kg benches! They're even spotting each other even though I can tell the weight ain't that hard got them! Tsk!

Ok so I eventually got the bench but not till I'd done dips, which I wanted to do last today… anyway, I had to drop a couple of kg from the bar today maybe due to the dips.

Dips 5x6 just body weight cos I'm using a slightly different technique which emphasises the pecs more.

Bench 2x8 @ bar
2x4@ 105kg
2x4@ 102.5 kg
1x5@ 100kg
1x10@ 70kg

Db OHP. 2x10@ 10kg per db
3x8@ 22.5kg per db
1x5@ 25kg per db

Ok so I'm a bit disappointed with my bench today, I wanted to bang out a full 5x5 with 105kg but it was not to be, maybe if I'd started with the bench …. I've come to this conclusion, this particular routine is a bit too hard on my shoulders, I'm thinking my delts seem to prefer a slightly different approach, in the past when I did my old 4 day split I'd do 9 supersets for my shoulders, which included both pushing and pulling. I'm gonna keep at my plan for now, then after I've done SL5x5 for 12 weeks I'll probably go back to my old 4 day split...

 

[zedhed]

Right I'm in the gym and there's a bunch of kids hogging the benches congratulating themselves on their 25kg benches! They're even spotting each other even though I can tell the weight ain't that hard got them! Tsk!

Ok so I eventually got the bench but not till I'd done dips, which I wanted to do last today… anyway, I had to drop a couple of kg from the bar today maybe due to the dips.

Dips 5x6 just body weight cos I'm using a slightly different technique which emphasises the pecs more.
These take a lot out of your bro. Dont be dissapointed in your bench.

Bench 2x8 @ bar
2x4@ 105kg 231 Lbs
2x4@ 102.5 kg 226 Lbs
1x5@ 100kg 220 Lbs
1x10@ 70kg 154 Lbs

Bro gettin some nice weights going. But Im concerned that you are going from the bar right up to 231 LBs! Bro, warm yourself up first. Get those joints and muscles stretched and warmed up. It will save you injureis in the long run.

Db OHP. 2x10@ 10kg per db
3x8@ 22.5kg per db
1x5@ 25kg per db

Ok so I'm a bit disappointed with my bench today, I wanted to bang out a full 5x5 with 105kg but it was not to be, maybe if I'd started with the bench …. I've come to this conclusion, this particular routine is a bit too hard on my shoulders, I'm thinking my delts seem to prefer a slightly different approach, in the past when I did my old 4 day split I'd do 9 supersets for my shoulders, which included both pushing and pulling. I'm gonna keep at my plan for now, then after I've done SL5x5 for 12 weeks I'll probably go back to my old 4 day split...

Switching it around is good bro. I know you gonna be way happy with the SL 5x5.

 

[Colstreamer]

Switching it around is good bro. I know you gonna be way happy with the SL 5x5.

Yeah I know I should warm up more, I'll make sure to do that in the future. I do 3x2 min rounds on the bag before I lift anything, but I still need to do some lift specific warm ups.

I'm looking forward to the 5x5 I can't wait to get started on It.

Today my diet was kinda fucked up! I had a massive breakfast which included cake! And a massive dinner of two steaks, yum yum! In total I managed 5,473 cals today,

Carbs: 34%
Fats: 42%
Protein: 24%
252g protein total.

 

[zedhed]

Cake for breakfast.....well hell I like it!

 

[Colstreamer]

It was my birthday cake substitute…

 

[zedhed]

Well then Happy Birthday bro!

 

[Colstreamer]

Today was MetCon day, nasty li'l bastards I did squats and squat thrusts with an 11 year old girl on my back who thought it was funny that I collapsed gasping.

Ok just so you don't think I'm some kind of perv, I was at my mate Lou's place and it was her oldest daughter.

I did 3x10 press ups
3x20 unweighted squats, then the real work started.

squat thrusts 20, 20, 17
Squats 20, 20, 14
All with a 35 kg (approx) girl on my back.

 

[Colstreamer]

Well then Happy Birthday bro!

Many thanks bro. Appreciated!

 

[zedhed]

Dam bro. With an 11 YO girl on your back.
Shit man, you a dam badass!
Thats cool dude!

 

[zedhed]

35 Kg = 77 Lbs for anybody wondering..
Thats dam badass!!!

 

[Colstreamer]

35 Kg = 77 Lbs for anybody wondering..
Thats dam badass!!!

Thanks bro

I did cheat on the last couple of sets, turned squat thrusts into alternate leg squat thrusts but I went the full 10 mins, I wanted to make up for yesterday. - also there's the hero effect, Megan (the girl) and her little sister think I'm the strongest guy in the world, so I couldn't really let them down by quitting before the timer went off..

 

[zedhed]

STill dam BADASS!

 

[Colstreamer]

STill dam BADASS!

Thanks again bro!

 

[Colstreamer]

Right, today I had 3,781 cals total
Carbs: 30%
Fats: 42%
Protein: 28%
Total protein 217g
This was the first day I went over my max fat intake, AND my max sugar intake. Mainly because I had a couple of home cooked burgers at Lou's place and they were out of my favourite protein bars at Boots so I had what appeared to be the next best alternative going by protein content. Should've looked closer, turned out to be an "Atkins" bar super high in fat, nearly as much fat as protein! Oh well…

However I am feeling good about today overall. I did the full ten mins at the metcon and Zed said I was a badass!

 

[Colstreamer]

Ok so today I had to skip the gym! I know sacrilege! My Dad was on town and as I'm gonna be in Edinburgh for Christmas I had to go see him for the day. Breakfast was good, plenty of oats, scrambled egg, toast protein shake and a cup 'o tea. Lunch was a pub lunch (no alcohol though) with my Dad, so plenty of carbs and shitty fats. I'm planning on making it up tomorrow in the gym. Gonna do me some squats and deads and some other leg work (kicking!) for now I'm just gonna get my dinner right and guzzle plenty of water. Really looking forward to some nice heavy deads.

I had 4001 cals total today
Carbs: 35%
Fats: 42%
Protein: 23%
Total protein: 208g

Went over my max fat intake again!

 

[zedhed]

Yep dude you be pretty dam badass!

 

[Colstreamer]

Ok a fairly lazy weekend for me. Did pretty much nothing but eat crap food. I did make sure I got 200g protein per day but other than that is was shit!

Today however, I'm back at work, so my routine is spot on.
Even though I skipped training Friday I'm staying with pull today rather than legs… I think Thursday is gonna be the best day for me to train legs that way I can go kickboxing Thursday evening without my legs being too fucked.

 

[Colstreamer]

Holy heavy weights Batman! I just finished my assessment at the gym. I've put on 5 kg (11lbs) since my last assessment back in October! A body fat percentage check, with calipers, shows me at 27% (1 percentage point higher than it was) but still that's nearly 3kg (6.6lbs) muscle gained!

I'm now 115 kgs (253 lbs) and 27% bf. I reckon my bf% went up due to my high fat intake recently. I know some fat is expected when putting on weight although I had hoped to continue to make lean gains whilst losing bodyfat like I did after I changed my diet, although when I started this push pull legs routine I did increase my calorie intake. Just need to keep it clean!

Ok so after that boost to my ego, I got straight down to training towards even better gains!

Pull ups 3x5 @ bodyweight
3x5 @ bw+5kgs
Chin ups 3x5 @bw+2.5kgs

Barbell row 1x5 @ 55kgs - 121 lbs
2x5 @ 75kgs - 165 lbs
2x5 @ 85kgs - 187 lbs
1x2 @ 90kgs - 198 lbs

Reverse flyes 3x8 @ 10kgs - 22 lbs

Preacher curls 3x8 @ 22.5kgs - 49 lbs

Note: I don't usually do isolation (apart from lateral raises) but as I've cut out the upright row I wanted to add something at the end of my workout and it seemed appropriate to do something which targeted the muscles I'd just been using!


Right, my next assessment will be on the 2nd of January when I start SL 5x5 then I'll be having one every 4 weeks after that to record my progress.

Today my diet has been spot on. I reduced cals some in an attempt to cut some fat.

I had 2,550 cals today
Carbs: 46%
Fats: 25%
Protein: 29%
186g protein total.

 

[Colstreamer]

Ok so I've cut my calorie intake to try and lose some of the extra fat I've accumulated.

I'm continuing with push/pull/legs but with a slight difference, I will now rest on Wednesday, do legs on Thursday and Friday will be dedicated shoulder day with pushing AND pulling movements. Let's see how that works! I know it's not a true push pull legs routine and I was thinking of doing 3 days per week but this feels good so I'm gonna stick with it, I've only got just under 2 weeks before my gym shuts for Christmas anyway. Then I'll have a week's rest before I start 5x5 in the new year!

Right, so Zed expressed concern that I wasn't warming up correctly so today I did 2x2 min rounds on the heavy bag and 2x1 min rounds of skipping before I even looked at a weight.

Bench: 1x10 @ bar
1x10 @ 70 kgs -154 lbs
1x10 @ 90 kgs -198 lbs
1x8 @ 100 kgs -220 lbs
2x5 @ 102.5 kgs -225.5 lbs
1x5 @ 105 kgs -231 lbs
1x5 @ 107.5 -236.5 lbs
1x5 @ 110 kgs -242 lbs

Dips: 2x5 @ bw +15 kgs -33 lbs
2x4 @ bw+ 15 kgs -33 lbs
2x3 @ bw - I weigh 115 kgs -253 lbs

Ok so I'm WELL pleased with my bench today!! Damn, 110 was my 1 rep max back at the beginning of September! Now I'm pushing it for reps!

Right so after bench I tried some handstand push ups but couldn't even get off the floor!!! Probably because my arms were knackered from the bench but also my body weight has gone up and I've been doing fairly light OHP recently due to my right anterior delt pain.

Dips were hard as well but that's to be expected after the amount of benching I did! I still managed to bang out a few sets with a 15 kg plate on my belt. Phew!

I'm wondering if my recent increase in strength is because of the 3,500 ish cals I've been eating the past few weeks? I mean that's gotta be the reason I gained so much weight, so does this mean my strength will also drop now that I'm reducing calories? We'll have to see what happens…

More later when I record my diet for the day…

Ok diet. I had 2,292 cals total today
Carbs: 37%
Fats: 24%
Protein: 39%
A total of 217g protein.
I base my protein requirements on 2g per kilo of lean body mass so 81 kg LBM = 162g protein minimum.

 

[zedhed]

Ok bro that 26% is a bit high. Time to cut back just like your doing. Also might wanna add in some cardio now. Looking dam solid on that bench bro. Nice job inproving that!
On the cals you be right bro. That strength was partly those cals and of course your good workouts!
Outstanding bro carry on!

 

[Colstreamer]

Thanks bro! I must say I'm feeling seriously pleased with myself strength wise. 26%? typo? I'm at 27% right now! Im cutting cals and yeah, gonna do plenty more cardio now. Do you reckon I should continue with the MetCon or drop it and add in other cardio? I'm thinkin keep up with the metCon AND add in some other cardio like jogging or treadmill...?

 

[zedhed]

Yeah keep the MetCon and add in some long slow distance work. The MetCon is unbeatable for you metabolically speaking. But you also need the fat loss from the long slow distance. If you have time do some kind of cardio every day. How is your blood pressure?

 

[Colstreamer]

Yeah keep the MetCon and add in some long slow distance work. The MetCon is unbeatable for you metabolically speaking. But you also need the fat loss from the long slow distance. If you have time do some kind of cardio every day. How is your blood pressure?

Cardio everyday? Not a problem!

Blood pressure is high - 157/85 - when measured the other day although I had done a couple of sets of pull ups a few minutes beforehand. The guy taking it did say it was high but was probably because of the pull ups.

I walk a mile everyday from the train station to my home rather than catching the bus… but then again I've never considered walking exercise unless I've got a pack on my back or I'm marching in step with a body of men, and I haven't done that for many years!

 

[Colstreamer]

Ok rechecked my BP. 153/78 so not as bad as I thought but still too high!

Cardio day! I'm gonna be doing cardio every day now until I hit 10% bf. so far I've done 20 mins treadmill, 10 mins @ 5.5 kph 10 mins @ 8.2 kph. Don't ask me what that is in mph, I think you need to divide by 1.8 but not 100% on that… average heart rate was 143 bpm

Then I did 3x2 min rounds skipping and 4x2 min rounds on the heavy bag (punching only! The staff don't like me kicking the bags ever since I broke one…)

Right, I've got MetCon in a couple of hours, gonna blast my way through that ba****d on autopilot, best way for me, the moment I start thinking about it I get scared and don't wanna play…

Right MetCon done! Press ups & burpees.
Press ups:10,10,10
Burpees: 10,10,10
Lasted just over 5 mins and now I gotta try and make my way home! Jeez, the things I do to continue to kick bods in the face! Lol!

 

[zedhed]

Lookin real good here bro. Glad that you are taking your BP seriously too man. Good for you bro!
Nice on the cardio too man. I know exactly what you sayin about auto pilot. But still its just a bitch...The MetCon.

 

[Colstreamer]

Lookin real good here bro. Glad that you are taking your BP seriously too man. Good for you bro!
Nice on the cardio too man. I know exactly what you sayin about auto pilot. But still its just a bitch...The MetCon.

Ah thanks Zed, you've no idea how much I appreciate you keeping an eye on me here. I'm pretty much on my own when it comes to training. Not even my bird is supportive, she seems to think I wanna get fit so I can find someone else! Lol! Even though I was fit when we met!

I know I've neglected cardio recently, which is stupid if I wanna compete!

 

[Colstreamer]

PS bird= girl, just in case you were wondering!

 

[Colstreamer]

Ooh, excited. Looks like there may be a very handy supp coming out soon. Pure oxygen apparently, not sure how it'll work, but then I'm not a biologist. However if it does what it says on the tin it could very well give me an edge over them 19 YO f**ks running rings round me and beating me to the punch when we spar... I'm gonna have to keep an eye on mrsupps so I can sample this bad boy when it comes out.

 

[zedhed]

That must just be a female thing bro. My wife thinks exactly the same as your bird does.

 

[Colstreamer]

Yeah my ex wife was the same! Can't live with em or without em!

 

[Colstreamer]

Right, back to business. Today I had 2,262 cals total
Carbs: 37% 203g
Fats: 31% 77g
Protein: 32% 174g

Sodium was a bit high today thanks to the olives, I didn't realise until I scanned the bar code how much was in them, I'll have to get them with, um less salt in the solution they come in... Or just cut them out and take a few more fish oil caps?

 

[Colstreamer]

Ooh DOMS what a bastard, I usually ache the day after I workout but today I started aching from Tuesday's session. My poor li'l pecs. On top of that I'm feeling like shit right now, woke up late feeling crappy, I may be coming down with something. I'll have to see how I'm feeling come gym time. I don't wanna miss legs, I was planning on upping the weight slightly!

Ok so I did up my weight on the squat AND deadlift. I had to wait for the squat rack, and I helped spot another member before I started so I only had time for squats and deads.

3x2 mins skipping.

Squat: 1x7 @ 100 kgs -220 lbs
1x6 @ 115 kgs -253 lbs
1x6 @ 120 kgs -264 lbs
1x5 @ 130 kgs -286 lbs
1x5 @ 135 kgs -297 lbs
1x5 @ 140 kgs -308 lbs
1x5 @ 145 kgs -319 lbs

Deadlift: 1x5 @ 115 kgs -253 lbs
1x5 @ 135 kgs -297 lbs
1x5 @ 160 kgs -352 lbs I was grunting like a beast on the last couple of reps "RAAARGH!" lol! Got some funny looks from the kids in the corner doing bicep curls and triceps extensions! Lol!

I'm a happy bunny right now! I'm on my way to a 200 kg deadlift! I love deads, when I do em I imagine all the muscles involved are throwing a side kick, my favourite, my best and THE most versatile and effective kick going IMHO. I can see I'm my minds eye my heel penetrating bags, kick shields and opponents ribs! Even though I'm actually driving both heels into the floor but the imagery somehow helps me be more explosive. I got kickboxing tonight and some poor sod is gonna FEEL it! Probably A**** if his nuts have returned to normal size! The dopey twat did a cycle of something or other, used nolva and clomid for PCT found it didn't work then went and took 2 shots of HcG in a week, each one 5,000iu!!! He must've misread it! I KNOW I told him to check out the PCT section here on EF and read the "best PCT for 2010" thread! He reckons his nuts went from the size of raisins to golf balls in less than a week! (I'm taking his word for it, I aint checkin! We're good friends but not THAT good!) I know it's bad and I shouldn't but that just cracks me up! ����

 

[zedhed]

Hey bro congrats on the squats and deadz! Some dam nice numbers up ther bro.
Man just keep visualizing whatever works for you, your getting the job done and thats what counts.

LOL your freind bro...

 

[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.

 

[zedhed]

On track bro your awsome!

 

[Colstreamer]

On track bro your awsome!

Thanks

 

[Colstreamer]

Ok gym again! Right, gonna whine a bit here about how it's a right pain in the arse when you warm up for a specific exercise only to have the equipment you wanna use nabbed just as you finish your warm up! Sheesh!

So anyway, push day today.

Warm up:
3x2 mins skipping

3x2 mins heavy bag

Bench press:
1x10 @ 70kgs - 154 lbs
1x10 @ 80kgs - 176 lbs
1x6 @ 100kgs - 220 lbs
1x5 @ 110kgs - 242 lbs
1x5 @ 112.5kgs- 247.5 lbs
1x4 @ 113 kgs - 248.6 lbs
1x3 @ 110.5 kgs -221.1 lbs

Incline DB press:
1x8 @ 25 kgs - 55 lbs
1x8 @ 25 kgs - 55 lbs

I warmed up for incline bench but the bench I was gonna use got pinched! So I did dips while I waited!

Dips:
2x5 @ BW +15 kgs - 33 lbs
1x5 @ BW +17.5 kgs - 38.5 lbs
2x5 @ BW +20 kgs - 44 lbs

By this time my triceps are so pumped I can't fully bend my arms and when I do my left tricep feels like its gonna pop! Damn, who's the daddy now then??!!


Finally I get to the bench!

Incline bench press:
1x5 @ 75 kgs -165 lbs
1x5 @ 85 kgs -187 lbs
1x5 @ 95 kgs -209 lbs

I'm a bit disappointed with the incline bench today but I still feel like I could punch through brick walls! My punching power has DEFINATELY improved, I can feel it as well as the guys who hold the pads for me! Also, the bag moves more when I hit it!

 

[Colstreamer]

I've been teasing my mate that I'm gonna get stronger than him, last year he was pushing 200 kgs (440 Lbs) in the bench press, no shit, I saw him do it. Anyway he quit training for over a year and when he came back, due to me constantly telling him I'm, gonna get stronger than him, he couldn't understand why he'd lost so much strength! LMFAO! just yesterday he managed 110kg 1rep max! Came to me all pleased with himself. His face dropped like a stone when I told him I was pushing 113kg for reps today!

He's one of those "bench boys" who goes to the gym just to use the Bench! I've been telling him for ages he needs to do deadlifts and/or squats. He started to do them (deadlifts) last week and was very good, managed 150kg straight off the bat. Came to me afterwards telling me how much he loves deads cos he can feel them working "from my neck down to my feet!"

Oh dear, I shouldn't take the piss cos he really is a good mate, we've worked together for around 6 years now and there are few others I'd rather have backing me up in a fight but damn he's one of those guys who can't listen. Just like some bloke who posted on here earlier asking for advice on diet cos he's skinny and wants to put on weight. The moment he was given advice he had to try and argue with the guys advising him!

Rant over!

��

 

[zedhed]

Workout numbers goin up every week bro, good stuff!
LOL alls fair in love and war bro. He slacked off, you didnt. Rub his face in it gently.LOL
Nice work man!

 

[Colstreamer]

Thanks man, I'm worrying about how much strength I'll lose over Christmas! Lol! I'm starting SL5x5 when I get back anyhow so won't be lifting as much for a few weeks!

At least he's back training now! I honestly believe he has great genetics for this. When he was training regularly he was the strongest guy I knew (in the bench anyway!) and he never used anything, no supplements, no protein powder, he's shit scared of needles and thinks any and all drugs are the devil's work!

 

[zedhed]

Bro anybody that can bench 400 Lbs + is a gifted athelete thats just all there is to that my good bro.
Bitch slap this guy and get him on the SL 5x5 with you. He would be amazing. You will be amazing!

 

[gymjunkie09]

I am reading this right? You warm up by skipping? wtf?....that's gotta mean something other than what I think it does....is that jumping rope? Or is it like marry poppins skipping lmao.

 

[Colstreamer]

I am reading this right? You warm up by skipping? wtf?....that's gotta mean something other than what I think it does....is that jumping rope? Or is it like marry poppins skipping lmao.

Lol! Yeah "jumping rope" I assume that's what you guys call it across the pond? It's a bloody good warm up and keeps you light on your feet.
No Mary Poppins! Definitely NO Dick Van Dyke, awful cockney accent… lol!

 

[Colstreamer]

Bro anybody that can bench 400 Lbs + is a gifted athelete thats just all there is to that my good bro.
Bitch slap this guy and get him on the SL 5x5 with you. He would be amazing. You will be amazing!

Bitch duly slapped! I'm gonna shame him into getting back into shape.