No man can eat 50 eggs...

conzy

Tuesday
Heavier Bench
Bench paused 2 inches off chest
Chest Supported Row
Bulgarian Split Squat

Today
Limber 11 + additional adductor work. Sliotar + 10kg plate on leg / rolling

Squat felt amazing today, I can see how an extensive 30-40 minute warmup / mobilisation is essential for someone like me who manages to break themselves a lot. Was going well below parallel on each rep with a slow controlled eccentric.

Squat 5x20,5x30,5x40,5x50,5x60, 3 sets of 5 x 65kg

RDL 10x20,3 sets of 10 x 40kg

Also did yesterday's brocessory today which was upright row / lat raise / barbell curl which is a horrible superset



Red pepper houmous from aldi is delicous and a great way to get them cals in. Has about 350 calories in 100g. That wrap had chicken, pepperoni, houmous, cheese, red peppers and was just under 1000 cals

conzy

ITB / adductor / glute rolling. rollovers / v sits

Seated OHP 10x20,10x20,5x30,5x40,3x47.5,3x47.5,5x47.5
Lat Pulldown 10x4,10x5,10x6,10x6,10x6 + dropset
Hamstring Curl 8x6,8x7,8x8,8x9,12x10 + dropset
Step Up dumbell in opposite hand 5/5x0,5/5x15,5/5x20,5/5x25,5/5x30

Face Pull / Tricep Pressdown / Curl some x a few. face pulls and triceps were ramped up, curls were 20x20kg, 20x25kg, 20x30kg, and a handful at 35kg

Done in an hour

Massive pot of some kind of mince / veg / spicy thing

conzy

Limber 11
Sliotar into adductor
Sliotar into knee with a 15kg plate on top
Sliotar into lower back

Squat
5x20,5x40,5x50,5x60, 3 sets of 5 x 70

RDL
10 x 20, 3 sets of 10 x 45

Pretty good overall tbh, Enjoying the mobility work. Minding my back and my knee as they are both still iffy

jive

Personally I'd pack in the mobility work and focus more on generating more video content; I think it would complement your programme better :~>

JJayoo

I would like to eat all the food in your log

conzy

Saturday morning
A Bench 10x20,10x25,8x30,8x40,5x55,5x55,10x55
B Chest Supported Row 5x40,5x60,5x70,5x80,5x90.5x100,15x60 dropset
C Split Squat 5/5x0,5/5x20,5/5x30,5/5x40,5/5x50
D Leg Press 15x10,15x11,15x12,15x6 dropset
E1 Seated Row 12x4,12x5,12x6
E2 Reverse Fly 3 sets 15x5
E3 Curl 20x25,20x27.5,20x30

This morning
Limber 11 + additional adductor work

Squat 5x20,5x30,5x40,5x50,5x60 3 sets of 5x70
Some were paused, some had a slow eccentric some were "normal" just getting a feel for things

A Bench Worked up to 5x67.5
B Bench Paused 2 inches off chest 3 sets of 8 x 55
C Chest Supported Row worked up to about 6x100, many dropsets
D Split Squat 8/8x15,8/8x25,8/8x35,8/8x45
E1 Upright Row 3 sets of 10x12.5
E2 Lat Raise 3 sets of 12x12.5
E3 Curl 20x25,20x27.5,20x30


Have a physio session at 1 today. See how the back is getting on

Oregano_State

Recent training's looking good man. I'm currently rehabbing a hamstring injury so can identify a little.

Just wondering where you bought your bands? I got a couple of red bands for scap and shoulder work last year, while I was living in the UK, but I'm not sure what the best options are over here.

conzy

Oregano_State wrote: »

Recent training's looking good man. I'm currently rehabbing a hamstring injury so can identify a little.

Just wondering where you bought your bands? I got a couple of red bands for scap and shoulder work last year, while I was living in the UK, but I'm not sure what the best options are over here.

D8 fitness is handy for bands. Their website is brutal but they have a lot of stock now. I have a red for band pull aparts and some external rotation stuff. And a purple is good for chins and some resistance for ankle / hip stuff

conzy

Had a good physio session yesterday, Decent bit of work on the tendons in the left knee thats feeling better already.

The back.. I'm a bit pulled to one side needed work on my left hip abductor and my right lower back. Physio couldn't straighten me out and when I did a leg raise with my left or right there was a loud clunk when I lowered the leg which lessened when pressure was applied to my lower back

She suggested an osteopath/ chiro so I got a recommendation for a good chiro and went yesterday evening. He checked me out and said my SI joint is out of whack, did some adjustment which was an interesting experience. Lots of ice last night but between the chiro, physio and training im stiff today. Going to give the skwaats a rest for a few days but hopefully i'll train tomorrow

The reverse hyper is supposed to be an amazing exercise for lower back injury rehab so I'll have to see can I ghetto one in RAW

Alf Veedersane

How about one of the taller boxes positioned near something (radiator or steel 'pole' down the back) to hold onto?

Can use bands or hold DBs with your feet.

conzy

This morning

A Seated OHP 8x20,8x25,5x30,5x35,3x40,1x45 3 sets of 3 x 48.5
B Plate loaded lat pulldown 10x55,10x65,10x75,10x85,a few x 95, dropset 15x55
C Hamstring Curl 10x6,10x7,10x8,10x9+2.5kg,10x10+2.5kg, dropsets 10x8,10x6,10x4
D1 Step Up dumbell in one hand, opposite leg, 8/8*0,8/8x7.5,8/8x15,8/8x20,8/8x27.5
D2 Plank 3 sets of 45 seconds bodyweight
E1 Face Pull 12x120+2.5kg,12x130+2.5kg,12x140+2.5kg
E2 Tricep Pushdown 3 sets of 15 x 90+2.5kg
E3 Curl 20x26,20x28.5,20x31

Band pullaparts and shoulder dislocates between OHP sets

Back in the 70s!


5kg in 8 weeks while getting stronger, aww yis


Kieran has thought me to not panic at plateaus and just fúcking train. Last year I would have dropped my calories at that plateau, but that plateau is long gone now and im still consistently losing weight @ ~2400 calories and no cardio which is unprecedented for me

conzy

Been bad at updating this, I have also misplaced my gym log book which is always an upsetting time :P

Last weekend did Lighter Bench, Chest supported single arm row, bulgarian split squat, leg extension.

Tested bench during the week and worked up to 82.5kg which means I'm benching more than body weight again finally. Had some chiro too and still have a wonky SI joint and a clicking facet joint may look at going to an osteopath soon.

Another session I got 3x3 50kg seated overhead press and was delighted with that.

Did some mobility work, spent a lot of time saturday hanging out like this watching TV



Spent a stupid amount of money on food last week as I had nothing prepped



Cooked a 3kg roast beef lastnight, got it for €8.50 serious price / gains ratio



More food



Thats the end of a decent training cycle, starting afresh tomorrow with a focus on moving well and strengthening the core, 5kg down, 2inches off the waist, bench and OHP a lot stronger, happy days

JJayoo

Mmmm food porn

conzy

Ran through lots of new movements and finished up with some accessory work

Close Grip Bench
Dumbbell Curl
Reverse Fly

This was a nice salad

conzy

Back is at me have been icing, not sure whether to train tonight or leave it to tomorrow. I have booked in with a very good osteopath put will be late may / early june before he can see me

Have started doing a lot more walking as I just want to increase activity in general. Google Fit is handy so I set my goal at 6500 steps and have been going for a stroll at lunch in work etc.

Have a new "lazy meal" thats so tasty.

Packet of chicken mini fillets, tin of tomatoes, tin of kidney beans all dumped into a casserole dish. Stir it up and add a shed load of spices. Stick it in the oven for an hour or so.

I also found a nice frozen veg mix in SuperValu that has carrots, parsnips, potato and onions. That gets roast in the oven at the same time and it makes too epic portions

Alf Veedersane

conzy wrote: »

I also found a nice frozen veg mix in SuperValu that has carrots, parsnips, potato and onions. That gets roast in the oven at the same time and it makes too epic portions

Is it like the Winter Roasting Veg you get in Aldi? Same ingreejents anyway but sounds like the SV bag is bigger.

jive

Do you pan fry the chicken before hand? What temp you put the oven at? Sounds so easy must give it a lash

conzy

Nope literally empty all the packets into the casserole dish. I added cumin, chili powder, chili flakes, oregano, basil. salt and pepper. The longer you leave it the more it dries out as the water in the tomatoes evaporates, just take it out before it gets too dry

jive

conzy wrote: »

Nope literally empty all the packets into the casserole dish. I added cumin, chili powder, chili flakes, oregano, basil. salt and pepper. The longer you leave it the more it dries out as the water in the tomatoes evaporates, just take it out before it gets too dry

170 degrees ish?

Alf Veedersane

Conzy, I think this is jive's 'subtle' way of asking you to make a video on how to cook it.

jive

Alf Veedersane wrote: »

Conzy, I think this is jive's 'subtle' way of asking you to make a video on how to cook it.

Haha nah I'm just **** at ovening things, I'm known for my skills around a pan about the town though.

Although my gruntled status has been upgraded to disgruntled due to the lack of videos

conzy

Another good week of training. down to 78.4kg

Training has changed a lot with a big focus on core and tempo work and unilateral work. Don't really want to post a lot of it here as its super top secret but I'll continue to log the general jist of things and my food. Good news is I'm front squatting and trap bar deadlifting pain free. heres some reverse hyper. Bit awkward on the GHR, added a band but nearly castrated myself so i think ill hold dumbbells between my feet instead

Jive I made the video (4 minutes) on how to make that mexican chicken, hadnt edited in a while so I threw in some lols. Enjoyed making it, inspired me to do a new weekly series on making a lazy high protein meal

I also joined flyefit roaming. Gratuitous gym memberships now.. Train with papu a bit in macken street and theres one opening on George's street two mins from work in the summer so it made sense

jive

Yehhoooo, back in business. I'm gonna like this series as its in with my line of cooking - cheap, nutritious, quick and easy clean up.

Frugal bro top tip, liver is like €3/4 a kilo and is tasty business. Must get on that roast veg, looks decent.

Must start using oven more too, usually do stuff in a pan and sometimes slow cooker. May as well let the oven do the work, don't have to stir that sh1t like you do with a pan.

Cheers duuude!

WHIP IT!

conzy wrote: »

I'mma make this sh*t... :cool:

Alf Veedersane

conzy wrote:

Well, that was class.

Quick question: 2nd set of kcals and macros was for just the Lazy Meskin gainz, right? Basically the full lot minus the roast veg nomness?

conzy

Correct Alf, that was for ~200g chicken, ~100g tomato, ~100g beans

Trained saturday with papu and had an epic meal in My Meat Wagon in smithfield after.

Enjoyable session, back was a bit stiff but carried on tentatively, some core work, trap bar DLs and skulls / EZ curls and some other bits and bobs

Great session this morning, warmed up with a few minutes of limber 11

Worked up to a top set of 6 x 70kg on paused front squats with a 3 second eccentric. Feeling good. no pain

Some reverse hypers, split squats, GHR, ab work and some high rep close grip benching and curls for accessory, in and out in an hour. job done

GHR DOMS are a special kind of DOMS

Alf Veedersane

conzy wrote: »

Correct Alf, that was for ~200g chicken, ~100g tomato, ~100g beans

Trained saturday with papu and had an epic meal in My Meat Wagon in smithfield after.

Enjoyable session, back was a bit stiff but carried on tentatively, some core work, trap bar DLs and skulls / EZ curls and some other bits and bobs

Great session this morning, warmed up with a few minutes of limber 11

Worked up to a top set of 6 x 70kg on paused front squats with a 3 second eccentric. Feeling good. no pain

Some reverse hypers, split squats, GHR, ab work and some high rep close grip benching and curls for accessory, in and out in an hour. job done

GHR DOMS are a special kind of DOMS

Nice one. Probably shouldn't be surprised the roast veg added so many kcals but taste!

GHRs and split squats?! Someone doesn't like themselves...

Good to see the back is on the mend!

conzy

Hello lads. I'm back on the internets after a frustrating few months of training.

I'm around 72.5kg at the minute and after weeks and weeks of pain free training i managed to twinge my back with some light squats yesterday. Stiff as a plank today. Oh well Going to train around it. Been pumping a decent bit of time into the ole youtube channel recently big update in main forum.

What I've been doing training wise:

Building huge amounts of volume with rack pulls from a safe height (knee)
Lots of chins
Paused front squats
Reverse Hypers
Overhead press
Bench
Defranco Cuban Press

Managed to get into "ok" condition, nowhere near where I want to be but probably 13/14/15% bodyfat. Enough for a blurry 4 pack in the right lighting. Need a YouTube Scientist to analyse it and tell me im 20%



Anyway good to be back

JJayoo

How do I know you won't leave again

conzy

JJayoo wrote: »

How do I know you won't leave again

I'll do my best. On boards about 10 years it was time for a sabbatical

Vlogs are typically 2 days behind because I dont have an editor and I work a full time job

Hurt my back the other day which was shíte, but today's training session was awesome. Really needed that feeling better mentally now

Going to split squat with dumbells for a few weeks as my main lower movement. Today I wanted to establish some kind of training max so I could use some sensible programming instead of just going in an yoloing the load. so I worked along the dumbell rack 15s,20s,25s,30s and then did a set of 5 each side with 32.5s It wasn't all out but it was difficult enough to call it a 5rm. I'll now train split squats 3 days a week with 73kg as the calculated 1rm

The rest of my training is just stuff I enjoy and rehab. I'm also doing one of Greg Nuckol's Strengtheory templates for bench.

Bench
10x20,8x30,5x40,3x50,
3x57.5
3x57.5

Dips
3x6 bodyweight

Split Squats
5/5x15s,5/5x20s,5/5x25s,5/5x30s,5/5x32.5s

Tricep Pressdown with Rope
3 sets of 20 x 23kg

Pallov Press
3 sets of 20/20 x 18kg

DeFranco Cuban Press
3 sets of 8x7.5kg