KiNgPiN83's progress thread...

Thirteenth Session: strong lifts A

Squat: 5x5 @ 90kg
Bench: 5x5 @ 60kg
BBR: 5x5 @ 60kg

Really tough session and i was still partially broken from the last session... Because of thi the squats were really tough, the bench was supposed to be 62.5kg but i had to drop it to 60kg after the first set for the last 4 sets and the rows were surprisingly ok?!

The moral of the story is dont have 2 weeks out of the gym! Haha! :D
 
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So after a month out for various reasons... I was back in the gym this morning!

Due to the time off, I knocked the weights back down to ease myself back in as it were... I worked out at 6:00 this morning and I can feel the pain already! Lol!

Squats: 5x5 @ 80kg
OHP: 5x5 @ 40kg
Deadlift: 3x5 @ 70kg, 110kg, 110kg

I'm hoping I can be back where I left off very soon but we'll see how it goes with the 'Too long away from the metal DOMS' I'll probably experience very soon...
 
Good.. God.. I haven't had DOMS like this for ages!!! Please never let me have this long away from the gym ever again. :( :)

Still, I suppose it at least shows its working?! Haha!
 
Thanks guys. Although it is horrific. My boss asked me what was wrong with me earlier as apparently I was walking like I'd cacked myself... :( :D

I'm looking forward to tomorrows session. Hopefully it'll straighten everything out a bit. I'm never missing the gym ever again... Hopefully Christmas wont mess that pledge up! I want to join the 300kg club ASAP. :)
 
KiNgPiN83 said:
Thanks guys. Although it is horrific. My boss asked me what was wrong with me earlier as apparently I was walking like I'd cacked myself... :( :D

I'm looking forward to tomorrows session. Hopefully it'll straighten everything out a bit. I'm never missing the gym ever again... Hopefully Christmas wont mess that pledge up! I want to join the 300kg club ASAP. :)
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To avoid a DOMS-inducing Christmas break, learn how to do Bulgarian Split Squats, weighted pushups, and inverted rows under your dining table.

If you have kids or a missus, use them for squats and OHP. :D
 
I've used the lady I'm living with for squats and I nearly overhead pressed her once but couldn't quite lock my arms out! Lol! Plus she decided to try and get down mid way through the movement so it kind of turned into me body slamming her onto the sofa. I thought it was hilarious. Her, not so much! Haha!

Still broken from yesterday but ready to hit the gym again bright and early tomorrow. It's bench day! Woohoo! :D
 
Back for more...

Still in massive amounts of pain and really couldn't be bothered to get up at 6 this morning. However, i manned up and got out there. As my legs were still destroyed i did the following to try and stretch them out a bit...

Squat: 3x10 @ 60kg (Lighter but more reps while i'm recovering. Feel better for them now!)
Bench: 5x5 @ 60kg (Due to pride and being too lazy to remove/add weights for my gym buddy I decided to only drop to 60kg from 62.5kg despite the long layoff... Paid off though as i actually managed the whole 5 sets! :D)
BB Row: 5x5 @ 50kg (Dropped from 60kg to 50kg. Felt good and worked with form.)

All in all it was a pretty good session. Looking forward to hopefully being able to stick some heavier weights back on for Fridays squats.
 
KiNgPiN83 said:
Back for more...

Still in massive amounts of pain and really couldn't be bothered to get up at 6 this morning. However, i manned up and got out there. As my legs were still destroyed i did the following to try and stretch them out a bit...

Squat: 3x10 @ 60kg (Lighter but more reps while i'm recovering. Feel better for them now!)
Bench: 5x5 @ 60kg (Due to pride and being too lazy to remove/add weights for my gym buddy I decided to only drop to 60kg from 62.5kg despite the long layoff... Paid off though as i actually managed the whole 5 sets! :D)
BB Row: 5x5 @ 50kg (Dropped from 60kg to 50kg. Felt good and worked with form.)

All in all it was a pretty good session. Looking forward to hopefully being able to stick some heavier weights back on for Fridays squats.
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Good work! Good work! Nothing like hair of the dog training to ease you back in post-DOMS. :D
 
Still in massive amounts of pain so circuits tonight should be interesting... Hopefully it will help and I'll be back on the heavy stuff for Friday. :D
 
Circuits felt awful at first but once i'd warmed up my legs were fine. However, i'm now back in DOMS city! Haha! Hopefully a good long sleep will fix this...
 
Tough session this morning. Still have mild DOMS in my legs from Monday! :o But I'm feeling it in my pecs from Bench day on Wednesday. Still, two days off over the weekend to stretch and rid myself of the DOMS from this week and I'll be all set for getting stuck back in Monday. :)

So, today:

Squats: 3x10 @ 60kg (Legs still ache so I chose the lighter route to stretch them out some more and give them a chance to recover.)
OHP: 5x5 @ 42.5kg (These went really well. :))
Deads: 1x10 @70kg 1x4 @120kg (The deads were useless today. Just couldn't get it up for the 5th rep! fnar fnar!!! Lol! Hopefully the next dead session will go better...)

Onwards and upwards.
 
Hi all

I was wondering if someone could help me with my diet. I have been reading about and am interested in trying a CBL diet. Due to my circumstances changing at home it will now be a lot easier for me to follow a structured diet plan. Below are the points that will help you help me. If you have any other questions, let me know!

• I’m currently using the Stronglifts 5x5 routine and will be until dem gains slow
• I train AM - Monday, Wednesday and Fridays.
• As I train AM I am unsure what supplements I need and quantities of said supplements. I understand this is because morning training goes against CBL

As I’ve said, if anyone can throw some light on the above I’d be most appreciative and as I’ve said if you want any more info, let me know!

Cheers :)
 
Ok morning training and CBL is quite straight forward, I haven't gotten experience of results but as far as diet plan goes mine is all set out to plan.

Training days

Wake up: coffee

Post work out shake: 25g whey 30g dextrose 5g Leucine and creatine and 2 cups of coffee

Lunch: chicken salad (ultra low carb), olive oil etc
17:00 as pwo shake
18:00 chicken salad or firberous veg again ultra low carbs olive oil etc
Optional snack: cottage cheese 100g

Sunday Tuesday thrusday as follows
Wake up
Coffee with 10g whey, 10g coconut oil
Lunch 14:00 chicken salad, olive oil etc
17:00 25g whey, 50g dextrose, 5g crea and Leucine
17:30-18:00 dinner as many carbs as possible high gi)
18:30-19:00 50g cornflakes 25g dextrose, milk
19:30 croissant, butter, banana (over ripe)
Optional, pb and choc spread sandwich

Your backloads should be around 300g carbs and you should try and get them in to a relatively small period of time, and finish an hour or so before bed.
 
Your training days are your off days as such and you should aim for sub 30g carbs (excluding your pwo shake). Don't skip the prep phase is strongly advised on the dangerously hardcore forums, but you can speed it up with added cardio/hiit. I was quite surprised how easy it was to notice the different stages :)
 
Thank you very much! :) Is the coconut oil a requirement and actually helps out somewhere or just something you have added as a personal thing? I'll use what you've put here as a template for my diet going forward and post it this evening. In a strange way I'm looking forward to how the lack of carbs will affect me... It'll be interesting. But I'm now in an awesome position to actually stick to this without anything holding me back but myself!

I'll have to order some dextrose and leucine from MP. As you helped out do you have a code I can put in my order or something as repayment for your help?

Cheers :)
 
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