Bar's a bending!!!

d-gal

Had a log going here a long time ago but due to injury/business/family/bereavements it took a back step.

So I am back here logging for a bit of fun, hopefully with a lot of vids as well once I get the routine of blogging regularly.
Being a training partner for the next while with one of the guys competing in NABBA in August/September so training is hellish

Here's what happened so far this week:

Monday - legs
Leg Ext. (warm-up sets)
Plated Leg Press (10,8,8,6) - up to 350kg
Hack Squat (close stance) (10,8,8,6) - quads crying
FST Leg Extensions (7x10)
RDLs - (10,8,8,6) - worked up to 130kg
FST Hamstring curls (7x10)

Tuesday - chest/biceps
Incline bench - 80/90kg (10,8,8,6)
incline plate machine press - 100/120kg (8,8,6)
Decline bench - 80kg (8,8,6)
FST cable flys - 7x10
DB Curls (3x8) - 25kg bells
Preacher curls - 3x8
FST standing cable curls - 7x10

Wednesday - back
Weighted pull-ups (8,6,6) - 20kg
Bent over rows (10,8,8,6) - 100,120,120,140kg
Plate loaded lat pull down (8,7,6) - 120kg
Wide grip pulldown - (3x8)
FST standing pulldown - (7x10)

Thursday - repeat monday

Tomorrow will be shoulders and tri's. Partner often does split training (lunchtime/evening) but I can't commit to that so just do it one session.

d-gal

Shoulder/Tri's

Shoulder warm up (front/lateral raises)
Seated SmithMachine BNP - 3 x 8,6,6,8 (55,75,75,55)
Seated DB Press - 3 x 10,10,8,8 (22.5 x 2, 25 x 2)
DB Lat Raise - 3 x 10,10,8 (10s, 12s, 12s)
DB Frontal Raises - 3 x 10,10,8 (10s)
DB Rear delt raise - 3x10 (8s)
CGP - 4 X 10,8,8,6(*4) (60,70,70,70) (*Last set got 6 and then 4 w/ board)
FST Rope Pulldown - 7x10

Good workout, shoulders noticeably bigger

Im around 91kg at the mo after a really clean bulk cycle, still low bf% and noticeable veins still in biceps/chest/lats so happy with that. Going to rip up for end of July in a week. Will take before and after pics for it once i start. Show ye all how it's done :pac:

Supps at the mo are:
Cellucor M5 for pre workout (best one I have taken yet)
Scivation Xtend during workout, BCAA drink (really effective but only take it when I'm gonna struggle)
MHP Dark Matter for post (best product I have ever taken hands down, never fails)
MHP UYM (weightgainer)

I am a huge believer that if you get your exercise formula right (pre/during/post) you will make your best progress. I just cannot understand why some people do not take BCAA when they are weightlifting, your knocking back your progress so much. And it's even more retarded when people think a coffee beforehand will do the trick! Try it out for anyone that doesn't do it at the moment, you will notice a difference within a month

itsallaboutheL

FST sets are the sickest ****ing thing i have ever done.

d-gal

itsallaboutheL wrote: »

FST sets are the sickest ****ing thing i have ever done.

they work so well tho! If u feel not 100% going into the gym it's just no point doing them. Fack my triceps are killing me tody

d-gal

Decided over the weekend that I would start cutting now so I had a final goodbye pizza and beer Sunday night and half enjoyed the bank holiday

Training changed up:
Monday evening - outdoor run 3miles (18mins)

Tuesday - Chest/Shoulder/Tri conditioning
Bench Press - 10
BNpress - 10
Incline plate machine - 10
DB Push press - 10
5rounds - heavy as i possibly could go, pne after another with a minute rest between rounds, agony
Tricep pushdown FST - 7X10

Wednesday - Cardio & Abs
CT intervals for 10mins
AB Pulldowns/Side Bends/Bench Leg Raises/MB Twists/Unsupported Back ext

Took a before pic yesterday, will throw it up later, was 93kg monday morning (last bit of bulking kicked in I suppose)

Diet is basically cutting out majority of carbs after 1pm unless I am training after that, will allow fast carbs for after training. Keeping it under 80g of carbs a day anyways.

d-gal

Thursday
Back conditioning -
trap bar deads/double kettlebell snatch/gym ring inverted rows
Reps - 5,6,7,8,9,10,9,8,7,6,5

Friday
Leg conditioning
Leg Press (200) - 3x15
Hack Squat (80) - 3x15 + 1 set of failure close stance (up around 40!)
Sumo style squats - 3 x15
High box step ups (15kg dbs) - 3x10
(high intensity again, wrecked from it)

bodyfat stripping!

d-gal

Monday: Shoulder/Chest conditioning

Bench press, push press, incline flys, incline bench, lateral raises
5 rounds
FST Tri pushdown - 7x10

Tuesday: Back conditioning

Pyramid training -1-10-1
Plate loaded Lat Pull Down / BOR's / Inverted rows barbell
FST Preacher curls - 7x10

Yesterday was horribly hard, the DOMs in my forearms are the worst they have been in a while

d-gal

Been extermely busy with the business so have had no time to update

Conditioning and diet going really well, best in a long time tbh
Doing all pyramid training with legs, chest/shoulders and back. Getting them in once a week and then doing what is not sore other days: kettlebell circuits, general cardio, think I even did some abs one day! :rolleyes::p

Did a carb up weekend, both Saturday/Sunday were pretty much identical, meal every 3hours

Porridge & 4 eggs
4 rice cakes and cashew nuts
Stir fry chicken, rice and brocolli
3 steak burgers and 2 large potatoes
4 rice cakes, pint of skimmed milk
(Sunday had last meal as a cheat, 4 large cookies, felt sick after, should not have bothered)

d-gal

Sorry for blurry pic, only 5MB on phone. That's after the carb up, all comments appreciated. Still have another 4 weeks til final product

Hanley

d-gal wrote: »

Sorry for blurry pic, only 5MB on phone. That's after the carb up, all comments appreciated. Still have another 4 weeks til final product

Looking good dude!!

BossArky

d-gal wrote: »

Sorry for blurry pic, only 5MB on phone. That's after the carb up, all comments appreciated. Still have another 4 weeks til final product

What weight are you now? 91kg?

Looking lean.

d-gal

Hanley wrote: »

Looking good dude!!

Cheers bro

BossArky wrote: »

What weight are you now? 91kg?

Looking lean.

Around 88kg last time i checked

d-gal

Did pyramid training (1-10-1) for legs today, hardest session so far since starting this log.
Two exercises:
Box squats (100kg)
Box jumps (24inch)
Done in and around 15-20minutes, humidity in the studio was unreal today as well so made it twice as hard

Pic is just proof of what it was like (the floor!)

the drifter

everything was epic till you called it a "studio" hang your head man......

d-gal

the drifter wrote: »

everything was epic till you called it a "studio" hang your head man......

http://resultsireland.com/
top left of the page

d-gal

Tuesday
Trap bar bent over rows (ridiculously good)
Wide grip pull ups
Close (hammer grip) pulls ups
D-Handle pull downs

Wednesday
Literally too tired to do anything, diet in this heat is starting to kick my ass

Today (thursday)
Bench Press s/s heavy lat raises s/s incline bench - 4 rounds
Cable cross-overs s/s with bicep curls - 5rounds

Iv more and more visible veins but dieting in this weather is killing me, my studio has bad ventilation during this weather and GalwayCityGym is the ultimate old school gym so no air con.
Craving pizza like a mother****a so will have one for UFC night (saturday 3am!) and hopefully that will perk my system up

Magic Eight Ball

Enjoying reading your log man.

d-gal

Off to do legs...for the second time this week.

Weekend and this week have been hell, I'm wrecked from work and this style of training

Wil report back later today

d-gal

Legs went well friday, did the same as last week that I posted.

Here it is actually - http://resultsireland.com/blog/blog/workout-of-the-week-leg-conditioning

Have written beginner to advanced guidelines as well so everyone can give it a go!

Monday/Tuesday went well - chest conditioning and back conditioning

Training with two olympic lifters that have represented Ireland today so that'll be fun!
Diet going good but getting awful cravings for sugary ****, ah well holidays in less than two weeks so nearly there! Will post pic soon

d-gal

Had to cancel my session with the guys so did shoulder and ab work

Shoulders was pyramids with:
Arnie Press/Lat Raises/SM BNP

Ab work was: AB Pulldowns, Weighted Side Bends, Rocky style leg raises

JJayoo

So where are these pics??:pac: