Go hard or go home

Naos

Okay my last fitness thread has been lost and I'd prefer to keep it that way as it was pretty abismal. I'm doing this one properly though...

I'm male, 83kg and 5' 10". Ideally I'd like to get to around 80kg, losing bodyfat but increasing muscle. I have pics but am not brave enough to put them up just yet! So I'm going to post both my diet and training here in order to make me stick to it.

All weights start from the bar and I add weights up until I get to the 'max' sets. All are in Sets x Reps x Weight.

If anyone has any suggestions to changes in my diet / training please don't hesitate to advise/critise - all feedback welcome.

Monday:

Benchpress: 3 x 5 x 85kg
Squat: 3 x 5 x 85kg
Deadlift: 1 x 5 x 110kg
Dips: 2 x 10 x 17.5kg
Bicep Curls 3 x 8 x 17.5kg | 1 x 12 x 12kg
Hyper Extension 2 x 10kg (both sides and lying on front)
Incline abs 3 x 10 x 17.5 kg

20:00 - 22:30 - JiuJitsu

10:00 - 30g porridge with two scoops of Whey Protein + Milk
14:00 - Chicken fillet, 30g brown rice, stir fry veg & Green thai paste
16:00 - 10 Almonds
18:00 - Chicken fillet, stir fry veg & Green thai paste
22:45 - Banana & Whey Shake (After training)

Naos

No training as everything is aching after yesterday.

08:00 - 30g porridge with two scoops of Whey Protein + 200ml Milk
11:00 - Apple & Almonds
13:00 - Chicken fillet, 30g brown rice, stir fry veg & Green thai paste
16:00 - Orange & Almonds
18:00 - Chicken Salad (Lettuce, Tomato, Pepper, Onion,) & Fried egg.
21:00 - 1 Scoop Whey Protein + 200ml Milk

Al_Fernz

How long did you spend training on Monday like 3.5 hours?

It would appear to me you are eating far too little. Thats probably why the DOMS is so bad.

pvt.joker

All the best with your new log.

The doms i'd put down to just getting back into training, bound to hit you if you've been away from it for a while. I was getting bad ones till I started taking RAM after a session. Maybe give it / that Recovery stuff a try?

Naos

Yesterdays Session:

Squats: 3 x 5 x 85kg
Missionary Press: 2 x 5 x 50kg | 1 x 4 x 55kg
Barbell Row: 3 x 5 x 50kg
Chins: 2 x 10 | 1 x 5
Incline Abs: 3 x 10 x 17.5kg
Shrugs 3 x 8 x 80kg

Diet: Pretty poor yesterday

08:00 - 30g Oats, 200ml milk & 2 scoops of Whey
11:00 - Apple, Almonds + 1 Scoop Whey + Water
13:00 - Chicken, noodles, some sauce, carrots + brocolli
16:00 - Banana & Almonds
18:45 - PWO RAM
19:30 - 2 slice of wholemeal bread + 2 slices of cheese
00:30 - Slice of bread + slice of cheese

I orginally had fried up some eggs and despite cooking them hundreds of times, these turned to rubber

Naos

Al_Fernz wrote: »

How long did you spend training on Monday like 3.5 hours?

It would appear to me you are eating far too little. Thats probably why the DOMS is so bad.

Yeah about that. I want to lose fat too though - but will take that into account!

pvt.joker wrote: »

All the best with your new log.

The doms i'd put down to just getting back into training, bound to hit you if you've been away from it for a while. I was getting bad ones till I started taking RAM after a session. Maybe give it / that Recovery stuff a try?

Yeah I was off for a month or so but still came back able to lift near what I was lifting, so I probably wasn't pushing myself hard enough last time. I'm feeling much better today anyway!

And my RAM and more Whey came yesterday so I've got that for PWO now

Naos

Diet today (Thurs):

08:00 - 30g Oats, 200ml milk & 2 scoops of Whey
11:00 - Orange + Almonds
13:00 - Bassa(fish), ham, veg.
16:00 - Appple & Almonds
19:30 - 2 slice of wholemeal bread + Large tin of Beans
21:45 - 2 Scoops of Whey + 200ml Milk

Naos

Friday:

Benchpress: 3 x 5 x 85kg
Squat: 3 x 5 x 80kg
Deadlift: 1 x 5 x 100kg
Dips: 2 x 10 x 17.5kg
Bicep Curls 3 x 8 x 17.5kg | 1 x 12 x 12kg
Incline abs 3 x 10 x 20 kg

I'm dropping weight in squat and DL as I felt my form was way off.

Diet was good during day, then had went to town and had a fair few pints!

Diet was pretty crap today tbh, even got a dominos. After 5 days of 'good' eating and then today, I realise how much better about myself eating healthy and have decided to bring my own lunch to work now everyday.

Naos

Sunday:

Squats: 3 x 5 x 85kg | 1 x 5 x 100kg
Missionary Press: 2 x 5 x 50kg | 1 x 4 x 55kg
Barbell Row: 3 x 5 x 50kg
Dips: 2 x 8 x 17.5kg | 1 x 5 x 17.5kg
Incline Abs: 1 x 10 x 20kg | 2 x 10 x 25kg
Shrugs 3 x 8 x 90kg

Diet not great. Impromptu beer session again wrecked havoc!

Naos

Today:

Benchpress: 1 x 5 x 90kg | 1 x 4 x 90kg | 1 x 6 x 85kg
Squat: 3 x 5 x 80kg
Deadlift: 1 x 5 x 90kg
Dips: 2 x 10 x 17.5kg | 1 x 5 x 17.5kg
Bicep Curls 3 x 8 x 17.5kg | 1 x 12 x 12kg
Incline abs 3 x 10 x 25 kg

Diet:

08:00 - 30g porridge with two scoops of Whey Protein + Milk
11:00 - Orange + 11 almonds
13:00 - Chicken(Self breadcrumbed), rice, tomotoes, lettuce
16:00 - Orange + 11 almonds
18:30 - PWO RAM
20:30 - 2 fillets of Sole + Stir fry veg
22:00 - 1 Scoop Whey + 200ml Milk

Naos

Had an excellent workout today!

Both Hanley and Malteaser came down to my gym, Westpoint Blanchardstown, to do a session with me. They went over my form for all the compound lifts: Bench, DL, Squat + Front Squat, Military Press & Bent Over Row.

So a big thank you to you guys, I had a great day, learned a lot and I'll be down to TF in a couple of weeks and I WILL be bigger and stronger!

Diet:

08:00 - Two Whey, 200ml Milk + 34g Porridge
10:50 - Orange + 11 Almonds
13:00 - 34g brown rice, Chicken Fillet, Tomatoes and Lettuce
16:00 - 1 scoop Whey + Water, 11 Almonds + Apple
19:30 - 2 Scoops of RAM + Water
20:30 - Steak + Stir fry veg + Snack bar
22:30 - 1 Scoop Whey + 200ml Milk

Malteaser!

Nice work yesterday B, twas good to see you again!!

You say you had an excellent work, but you forgot to mention that you managed 90kg x 6 (a PB) and then 100kg x 2 on the bench!! You had a great session, well done, particularly on your bench but also with everything else. I'm glad we could be of help, although I don't think I really showed you anything...I was too busy showing off!!

I can't wait for you to see TF now, I'm gonna ask D about those passes when I see him next!!

Naos

Haha thanks L, great having a spotter on the bench! I really did learn a lot and put it into practise straight away today

And you helped bigtime with my barbell row, was really concious of my hand being tight today and did the trick!

Yup sweet I look forward to it, even without the passes I'll pop over in a few weeks, probably when my SS is nearing an end!

Today:

Squats: 3 x 5 x 80kg
Missionary Press: 3 x 5 x 50kg
Barbell Row: 3 x 5 x 50kg
Chins: 2 x 8
Incline Abs: 3 x 10 x 25kg
Shrugs 3 x 8 x 80kg

Malteaser!

I meant to ask you yesterday, how was your body feeling after the session?? Were you sore heading into the gym yesterday?

Al_Fernz

Naos wrote: »

Missionary Press: 3 x 5 x 50kg

Military Press perhaps?

Unless you're pressing with a cross:D

Naos

Malteaser! wrote: »

I meant to ask you yesterday, how was your body feeling after the session?? Were you sore heading into the gym yesterday?

I was okay actually. Was a little sore in the morning as had trained day before and not used to consecutive sessions. But I was fine when I got in there and warmed up. Last night I was pretty exhausted though!

Al_Fernz wrote: »

Military Press perhaps?

Unless you're pressing with a cross:D

Lol Al. Thanks for that!

Naos

Today:

Benchpress: 3 x 5 x 90kg
Squat: 3 x 5 x 80kg (Deep )
Deadlift: 1 x 5 x 100kg
Dips: 2 x 8 x 20kg
Bicep Curls: 3 x 8 x 20kg
Incline abs: 3 x 10 x 22.5kg

Everything seemed to go really smoothly today. My improved form (thanks Malt & Hanley) seems to be working, although I'd still like to do more work on my Deadlift as not 100% on that.

Malteaser!

Naos wrote: »

Today:

Benchpress: 3 x 5 x 90kg
Squat: 3 x 5 x 80kg (Deep )
Deadlift: 1 x 5 x 100kg
Dips: 2 x 8 x 20kg
Bicep Curls: 3 x 8 x 20kg
Incline abs: 3 x 10 x 22.5kg

Everything seemed to go really smoothly today. My improved form (thanks Malt & Hanley) seems to be working, although I'd still like to do more work on my Deadlift as not 100% on that.

*hint, hint, hint*

Naos

Lol! I'll keep working on it and watching videos online - then come up to ye two in a month or so and have it nailed, mark my words

Malteaser!

There was nothing actually *wrong* with what you were doing the last day. What you tended to do was stiff leg them, so imo that's the biggest thing to work on. It almost seemed as though your legs were straight before the weight had even moved so you were missing out on a load of leg drive. Tbh I think it will just come to you with some more practice...you know what you're supposed to be doing at this stage. We're only down the road if you ever need a hand.

Naos

Cheers L, will keep an eye on it!

Today:

Squats: 3 x 5 x 80kg
Missionary Press: 3 x 5 x 55kg
Barbell Row: 3 x 5 x 55kg
Chins: 2 x 10 | 1 x 8
Incline Abs: 3 x 10 x 25kg
Shrugs 3 x 8 x 90kg

Naos

Yesterday:

Benchpress: 1 x 5 x 90kg | 2 x 3 x 100kg
Squat: 3 x 5 x 85kg
Deadlift: 3 x 5 x 100kg
Dips: 1 x 8 x 20kg | 1x 6 x 20kg
Bicep Curls: 3 x 8 x 17.5kg
Incline abs: 3 x 10 x 25kg

Good session, weight slipped from my feet when doing dips which threw me off though

Pleased with my bench and DL. Am chasing a 120kg bench and 3 plate DL within 6 weeks.

dave80

Naos wrote: »

Missionary Press: 3 x 5 x 55kg

kevpants

Naos wrote: »

Missionary Press: 3 x 5 x 55kg

He's a good catholic boy and knows that any other way of pressing is "dirty"

Naos

Sweet baby jebus...

It was pointed out to me earlier on in the thread too! I'm doing the Military Press later on, so will be sure to update my log with the correct name

Naos

Squats: 3 x 5 x 85kg
Military Press: 1 x 5 x 60kg | 1 x 3 x 60kg | 1 x 7 x 55kg (1 x 5 + 2)
Barbell Row: 3 x 5 x 60kg
Chins: 3 x 8
Shrugs 3 x 8 x 90kg

Naos

Benchpress: 2 x 5 x 95kg | 1 x 3 x 95kg | 1 x 3 x 95kg
Squat: 3 x 5 x 85kg
Deadlift: 3 x 5 x 100kg
Dips: 2 x 8 x 20kg
Bicep Curls: 3 x 8 x 20kg
Incline abs: 3 x 10 x 25kg

I'm happy with my bench progress. I reckon I'll be able to 3 x 5 x 95kg next week.

Also from next week I am going to move up my squat by 5kg and DL by 10kg.

Naos

Saturday:

Squats: 3 x 5 x 85kg
Military Press: 1 x 5 x 60kg | 1 x 3 x 60kg | 1 x 3 x 55kg
Barbell Row: 3 x 5 x 60kg
Shrugs: 2 x 8 x 90kg

Hour or so swimming. Just a quick session today.

Hail 2 Da Chimp

Hey Naos, do you train in MMA / BJJ also?
If so how often do you train?

Naos

Hey there,

Do JiuJitsu but it's only on once a week. Will be rejoining Judo in Sept, training twice a week. So hopefully will be 3 times a week MA and 3 times weights. Was/am considering MMA after Christmas...

Naos

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Bench:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 95kg

Deadlift:
1 x 5 x 60kg / 80kg / 95kg
3 x 5 x 110kg

Dips:
2 x 8 x 20kg
1 x 7 x 20kg

Bicep Curls:
3 x 8 x 20kg

Incline Abs:
3 x 10 x 27.5kg

Happy with my big 3 today

Hanley

That's absolutely savage work dude. I didn't have any credit to write back, but when I got your message I showed it to Malteaser and we were both smiling cos we know how hard you've been working!!

Great job. There's lots more to come too

Naos

Yesterday:

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Military Press:
1 x 5 x 40kg / 50kg
1 x 5 x 60kg
2 x 3 x 60kg

Barbell Row:
1 x 5 x 40kg / 50kg
3 x 5 x 60kg

Shrugs:
3 x 5 x 90kg

Chins:
3 x 8

Incine Abs:
3 x 10 x 27.5kg

I'm getting p1ssed off with my military press. It just doesn't seem to be improving so if anyone has any advice on muscle groups to work, be greatly appreciated thanks.

Naos

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Bench:
1 x 5 x 50kg / 70kg / 80kg
1 x 4 x 95kg
2 x 5 x 90kg

Deadlift:
1 x 5 x 60kg / 80kg / 90kg
3 x 5 x 100kg

Dips:
1 x 8 x 20kg
1 x 6 x 20kg

Bicep Curls:
3 x 8 x 20kg

Incline Abs:
3 x 10 x 27.5kg

Hadn't trained in a few days due to a break away but I clearly wasn't on form today. Wanted to stop after bench and just leave the gym but decided to stick it out.

Also was at the Lenny Kravitz concert last night, so some slight cardio there

Malteaser!

It must be almost time you took a trip down to us in TF B!!

Naos

Ya I know! I figure I'm going to work my ass off really hard for next 4 weeks including bit of cardio then come down and we can work on a new program for me?

Hanley

Naos wrote: »

Also was at the Lenny Kravitz concert last night, so some slight cardio there

Lol did you find your pit moving powers had increased?

I remember at Brand New in Tripod last year there was a big group of people who kept falling back on us, and eventually I ended up getting p!ssed. Waited for them to fall into us again, got down low and as they started to steady I pushed forward and most have cleared a radius of 8-10 feet around us. It was awesome!!

Naos wrote: »

Ya I know! I figure I'm going to work my ass off really hard for next 4 weeks including bit of cardio then come down and we can work on a new program for me?

Don't worry, I'm thinking about it already!

Naos

Hahaha, brilliant!

I'd gone to the gym that day and was tiring trying to hold the rain jacket over our (me + gf) head. She could hold the bloody thing longer than me!

There was only one ass who was worthy of a slapping, throwing his elbows about. I stopped him and he tried to start on me but it was defused pretty quickly by his mate and I. Still - gotta get fitter to have more presence :P

Naos

Yesterday:

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Bench:
1 x 5 x 50kg / 70kg / 80kg
1 x 4 x 95kg
2 x 5 x 90kg

Deadlift:
1 x 5 x 60kg / 80kg / 90kg
3 x 5 x 100kg

Dips:
2 x 8 x 20kg

Bicep Curls:
3 x 8 x 20kg

Incline Abs:
3 x 10 x 27.5kg

Naos

Went swimming today, first time in a while.

6 front crawl + 6 side stroke x 4 = 72 Lengths

Took a minute or two break every 12 lengths, swim cardio gone to the dogs! Took about 70 mins.

Naos

Yesterday:

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Bradford Presses:
1 x 10 x 20kg
1 x 5 x 40kg
1 x 10 x 30kg
1 x 7 x 30kg

Barbell Row:
1 x 5 x 40kg / 50kg
3 x 5 x 60kg

Shrugs:
2 x 8 x 90kg
1 x 8 x 80kg

Chins:
3 x 8

Incine Abs:
3 x 10 x 27.5kg

Naos

Went swimming today:

6 front crawl + 6 side stroke x 4 = 72 Lengths

Took me between 40 - 45 minutes! Must have made a mistake with my previous 70 minutes...

Naos

Today:

Squat:
1 x 5 x 50kg / 70kg / 80kg
3 x 5 x 90kg

Bench:
1 x 5 x 50kg / 70kg / 80kg
1 x 5 x 95kg
1 x 4 x 95kg
1 x 5 x 95kg

Deadlift:
1 x 5 x 60kg / 80kg
3 x 5 x 110kg

Dips:
2 x 8 x 25kg

Bicep Curls:
3 x 8 x 17.5kg

Incline Abs:
3 x 10 x 27.5kg

Naos

Monday:

2 Hours JiuJitsu

Yesterday:

Squat:
1 x 5 x 60kg / 80kg
3 x 5 x 95kg

Bradford Presses:
1 x 10 x 35kg
1 x 7 x 30kg
1 x 6 x 30kg

Barbell Row:
1 x 5 x 40kg / 50kg
3 x 5 x 60kg

Shrugs:
2 x 8 x 90kg

Chins:
3 x 8

Naos

Wooo been a while since I posted!

Well I had a bit of an upset a while back which threw a spanner in the works regarding training. Haven't been back at the weights properly yet, going to try and work a lot more on my cardio though as it's severely lacking.

So my week has looked like this so far:

Mon: Jiujitsu
Tue: Judo
Wed: Swimming
Thur: Judo

Going to start to have a think where I can put weight training in as well as some sprint training...

Naos

Mon: Jiujitsu
Tue: Judo
Thur: Judo

Naos

*Comes crawling back*

I know, I know - my training went out the window but I'm going to put it right this year!

To begin with, I have given up alcohol from Jan 5th - Apr 5th.

So here we go...

Mon: Jiujitsu
[ues: Judo

Wed:

Squat:
3 x 10 x 60kg

Benchpress:
3 x 10 x 70kg

Deadlift:
3 x 10 x 70kg

Bicep Curl:
3 x 10 x 12.5kg

Dips:
3 x 10

Incline Abs:
3 x 10 x 15kg

Cardio:
10 mins on Bike
10 mins on Rower
10 mins on Threadmill

Thurs: Judo

Fri:

Squats:
3 x 10 x 60kg

Clean & Press:
3 x 10 x 30kg

Barbell Row:
3 x 10 x 40kg

Shrugs:
3 x 10 x 90kg
3 x 10 x 60kg
3 x 10 x 70kg

Pullups:
10, 8, 6

Incline Situps:
3 x 10 x 20kg

Cardio:
10 mins on Bike
20 mins on Rower

I've dropped the weights down in favour of more reps. I'm trying to concentrate on my Judo this year so want to try and build explosive power and increase my stamina/cardio.

All advise/criticism welcome.

Naos

Sunday:

Squat:
3 x 10 x 60kg

Benchpress:
3 x 10 x 70kg

Deadlift:
3 x 10 x 70kg

Bicep Curl:
3 x 10 x 15kg

Dips:
3 x 10

Incline Abs:
3 x 10 x 20kg

Cardio:
10 mins on Bike
10 mins on Rower
10 mins on CrossTrainer

Mon: Jiujitsu
Tues: Judo

Naos

Wednesday:

Squats:
3 x 10 x 62.5kg

Clean & Press(& Going behind head):
3 x 10 x 30kg

Barbell Row:
3 x 10 x 40kg

Shrugs:
3 x 10 x 90kg

Pullups:
3 x 5

Incline Situps:
3 x 10 x 25kg

10 mins on Bike

Thurs: Judo

Naos

Friday:

Squat:
3 x 10 x 65kg

Benchpress:
3 x 10 x 70kg

Deadlift:
1 x 10 x 70kg
1 x 10 x 80kg
1 x 10 x 70kg

Bicep Curl:
1 x 10 x 12.5kg
2 x 10 x 15kg

Dips:
3 x 10

Incline Abs:
2 x 20 x 12.5kg
1 x 20

15 mins on Rower

Naos

Sunday:

Squats:
3 x 10 x 65kg

Clean & Press(& Going behind head):
3 x 10 x 30kg

Barbell Row:
3 x 10 x 40kg

Cable Rear Delt Pull (?)
3 x 10 x 12kg

Ab Pulldowns:
1 x 10 x 15kg
1 x 10 x 17.5kg
1 x 10 x 20kg

Pullups:
3 x 5

Obliques (45' Side Bend):
3 x 10 x 6kg each side

Incline Situps:
3 x 20 x 12.5kg