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No man can eat 50 eggs...
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Friday Evening - HyperBROphy
Seated Barbell OHP
10x20kg,10x30kg,10x30kg,10x30kg,8x30kg,8x27.5kg
Incline DB Bench
5 sets of 10 x 17.5kg
Seated Cable Row
5 sets of 10 x pin 7
Barbell Curl
5 sets of 10 x 27.5kg
Leg Extension
5 sets of 10 x 70kg
Calf Raise
5 sets of 10 x 60kg
Lat Raise
5 sets of 10 x 12.5kg
Tricep Pushdown
5 sets of 10 x 80lbs
DB Preacher curl
5 sets of 10 x 7.5kg each side
Tricep Extension
5 sets of 10 x 5kg each side
Band pullaparts
5 sets of 10 x red band
Followed by the usual whey dextrose / creatine shake, gonna pick up some maltodextrin and mix it 50/50 as its easier on the ole stomach apparently.
Dinner was two bowls of this:
Meatballs, a tin of tomatoes, a tin of kidney beans and some spices, into the oven for half an hour bish bash bosh.
DOMS ontop of DOMS this morning. delighted!0 -
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Tuesday - Raw
A - Bench
10 x 20kg, 10 x 20kg, 10 x 30kg, 10 x 40kg
8 x 47.5kg
8 x 47.5kg
8 x 47.5kg
8 x 47.5kg
15 x 47.5kg
Red band pull aparts between sets
B1 - Dumbell Press
5 sets of 8 x 22.5kg
B2 - Pendlay Row
10 x 20kg
8 x 50kg
5 sets of 8 x 62.5kg
C1 - SkullCrusher
5 sets of 15 x 12.5kg
C2 - Lat Raise
5 sets of 15 x 10kg
Accesory stuff
4 sets of 15 x 80lbs tricep pushdown and 4 sets of 10 x 10kg hammer curls, wanted to do some extra volume on the triceps as my skullcrushers are very light, keeping the form strict.
Not a big breakfast fan but getting in rice krispies and whey before training and eating this after:
125g oats, 2 bananas, 300ml whole milk0 -
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Monday Night
A - Squat
10x20kg,10x20kg,5x60kg,5x80kg,3x95kg
5 sets of 3 x 115kg
Squatting felt fantastic today, had a bit of a twinge in my left knee so I wasn't confident going into the session but everything felt really solid and the perceived effort was grand, next week is 110kg 5x5 which is going to be tough.
B1 - GHR
5 sets of 8
B2 - Lunge
5 sets of 8 each side with 25kg dumbbells
C1 - Good Morning
4 sets of 8 with 32.5kg
C2 - Sit up with dumbbell
4 sets of 18 with 10kg
Really enjoyable session, that unilateral leg work is tough going
Diet is pretty good, lots of meat, rice, oats, milk, peanut butter, Going to try and get a bit more green veg in
This is 300g of steak, a tin of kidney beans, a tin of tomatoes and a full bag of microwave rice
Got 1kg of creatine and 5kg of unflavoured whey (the horror) from MyProtein yesterday0 -
Tuesday Night
A - Bench
10 x 20kg, 10 x 30kg, 10 x 40kg
8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg
12 x 50kg
Red band pull aparts between sets
B1 - Dumbell Press
5 sets of 8 x 24kg
B2 - Pendlay Row
8 x 20kg
8 x 50kg
5 sets of 8 x 65kg
C1 - Lat Raise
5 sets of 12 x 12.5kg
C2 - Tricep Extensions
Supposed to be skulls here but I was pushed for time so I did tricep extensions between Lat Raise sets just to get some tricep work in
15 x 7kg each side
9 x 7kg each side
10 x 6kg each side
8 x 6kg each side
10 x 5kg each side
Made lots of this and have it frozen, taken them out each morning before work
200g 18% fat mince
125g 7% fat mince
150g green beans
40g cheese
tomatoes and spices
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Yeah the bar is always counted. I'd say the puny amount of weight on the bench press threw you :pac:
Deadlifting tonight, can't wait
haha yeah
, you done 8 sets tho which would be very tiring! the most sets id ever do would be like 5! Its always good to vary workouts and shock the muscles I read somewhere recently , chest day for myself today, might try out your routine....prob not though haaha:P 0 -
Arnold Tanzarian wrote: »haha yeah, you done 8 sets tho which would be very tiring!
That's not even including the dumbbell presses.0 -
Thursday Night
A - Deadlift
5 x 60kg, 5x 60kg, 5 x 80kg, 5 x 100kg, 5 x 120kg
6 x 135kg
6 x 135kg
6 x 135kg
6 x 135kg
10 x 135kg PR
Thats a 180kg 1rm according to the calculator so my goal of hitting 180kg before the year is out is looking good high volume has been doing wonders for my DL, next week is more weight less volume
B1 - Front Squat @40x0
8 x 30kg, 8 x 50kg
5 sets of 8 x 65kg
B2 - Dumbell Row @30x0
5 sets of 8 each side 27.5kg
C1 - RDL @ 30x0
10 x 20kg
4 sets of 10 x 65kg
C2 - Barbell Shrug
10 x 80kg
4 sets of 10 x 120kg
On a stag in Galway this weekend, protein source: Supermacs chicken tenders0 -
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more videos please x
Hope to get back to doing them regularly, I'll have one this week definitely.
Needed a few days after the stag... So it was Thursday before I trained.
Thursday Night
A - Squat
10x20kg,8x50kg,8x70kg,6x90kg
5 sets of 5 x 110kg
B1 - GHR
5 sets of 8
B2 - Lunge
5 sets of 8 each side with 26kg dumbbells
C - Good Morning
4 sets of 8 with 35kg
Definitely more lax on the diet these days but still doing ~3000 cals with 200g protein, portion sizes increasing, getting funny looks for my work "lunch"
150g basmati rice, 300g mince, can of kidney beans, can of tomatoes, peppers, spices, and sour cream0 -
Friday night
A - Bench
10 x 20kg, 10 x 20kg, 10 x 30kg, 10 x 40kg
6 x 52.5kg
6 x 52.5kg
6 x 52.5kg
6 x 52.5kg
14 x 52.5kg
Red band pull aparts between sets
B1 - Dumbell Press
5 sets of 8 x 26kg
B2 - Pendlay Row
10 x 20kg
8 x 50kg
5 sets of 8 x 67.5kg
C1 - SkullCrusher
5 sets of 15 x 15kg
C2 - Lat Raise
5 sets of 15 x 12.5kg
Also did 4x12 25kg barbell curls for dat pump
MAN SALAD
200g chicken, 150g smoked bacon, 150g avacado, cheese, cherry tomatoes, cos lettuce0 -
Definitely more lax on the diet these days but still doing ~3000 cals with 200g protein, portion sizes increasing, getting funny looks for my work "lunch"
150g basmati rice, 300g mince, can of kidney beans, can of tomatoes, peppers, spices, and sour cream
It's probably too early to tell but how has the change in diet affected your weight?
Hitting some big volume. Squat, in particular, lookin' pretty strong0 -
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Yeam I'm hoping to demolish my squat PR at the end of the year.
When I upped the cals (and carbs) weight shot up to around 80kg. It has been a bit up and down over the last few weeks as has my diet / Guinness intake
so its hard to judge my actual weight.
Training is progressing well so not going to increase the cals yet0 -
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Yeam I'm hoping to demolish my squat PR at the end of the year.
When I upped the cals (and carbs) weight shot up to around 80kg. It has been a bit up and down over the last few weeks as has my diet / Guinness intake so its hard to judge my actual weight.
Training is progressing well so not going to increase the cals yet
Squat PR in the 130s or thereabouts?
Dat gonna go.
Yeah it was primarily because of the events I thought it might be hard to judge
Training's looking solid though.0 -
Alf Veedersane wrote: »Squat PR in the 130s or thereabouts?
Dat gonna go.
Yeah it was primarily because of the events I thought it might be hard to judge
Training's looking solid though.
Thanks, really enjoying the training at the minute, squat PR is 132.5 so im very confident of 140 and 145/150 would be amazing
Monday Night
A - Deadlift
10 x 20kg, 10 x 60kg, 8 x 80kg, 6 x 100kg, 5 x 120kg
3 x 145kg
3 x 145kg
3 x 145kg
3 x 145kg
6 x 145kg
B1 - Front Squat @40x0
8 x 30kg, 8 x 50kg
5 sets of 8 x 67.5kg
B2 - Dumbell Row @30x0
5 sets of 8 each side 30kg
C1 - RDL @ 30x0
10 x 20kg
10 x 50kg
3 sets of 10 x 65kg
C2 - Barbell Shrug
10 x 60kg
3 sets of 10 x 125kg
Great session, just ran out of time at the end so missed 1 set on RDL and Shrug, back was very fatigued at that stage anyway..
I'm enjoying the deadlift again and have reps left in the tank on the last set each week which is promising
Determined to get back on track without missing a week so If I squat Wednesday night, bench Thursday night, deadlift Saturday and do some broccessory saturday. I can hopefully squat again monday night and I'll be back to my preferred routine0 -
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Monday night - Squat
A - Squat
10 x 20kg, 10 x 20kg, 6 x 50kg, 6 x 70kg, 4 x 90kg, 4 x 100kg
5 sets of 4 x 115kg
dat volume
B - Good Morning
8 x 20kg
5 sets of 8 x 37.5kg
C - Bulgarian Split Squat
8/8 x bodyweight
5 sets of 8/8 x 12.5kg
forgot how cruel these are, forces you to isolate the front leg, I always have issues with the rear leg doing work in a split squat / lunge so these help
D1 - Ab pulldown
3 sets of 15 x 45kg
D2 - Hyper Extension
3 sets of 20 x bodyweight
Chicken seasoned with oregano and wrapped in parma ham
above with rice and cheese
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Tuesday Morning - Bench
A - Bench
10 x 20kg, 10 x 20kg, 10 x 30kg, 10 x 40kg
4 sets of 6 x 55kg
10 x 55kg
Just doing amrap on final set to judge progress
B - Incline Bench @ 30x0
10 x 20kg, 8 x 30kg
5 sets of 8 x 45kg
C - Lat Pulldown (plate loaded)
8 x 40kg
5 sets of 8 x 80kg
D1 - Tricep Pressdown
4 sets of 12 x 100 (lbs?) its either in pounds or the weight of both stacks combined
D2 - Reverse Fly
4 sets of 12 x 10kg
Just not happy with benching, it doesnt feel as easy as the numbers suggest and my incline benching feels stronger. Needs more tekkers
Deadlifting thursday looking forward to that0 -
Met COH this morning to check progress / check form / talk shíte, turned into a monstrous session
A - Deadlift
10 x 60kg, 5 x 80kg, 3 x 100kg, 1 x 120kg
4 sets of 4 x 145kg
10 x 145kg PR over the moon with this, great confidence boost for my DL, I know it means nothing but its a 193kg 1rm according to the magic calculator
B - Defecit Deadlift
from a green bumper
5 x 60kg, 5 x 80kg,5 x 90kg,5 x 100kg,5 x 120kg
C - RDL
adjusted my form on this a bit
8 x 60kg,8x70kg,8x80kg,8x90kg,8x100kg
D1 - Hamstring Curl
4 sets of 12 x pin6
D2 - Plank
4 sets of 30 seconds bodyweight, didnt have the heart to add plates this week
Pre workout: 30g whey, coffee, 3 eggs, toast with lots of butter
Post workout 60g whey, 100g dextrose, 10g creatine, 10g cocoa
Loving training, volume + calories = gains
When non lifting people comment that you've bulked up
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