Major back DOMs today lower, lat and upper. Feels good. Now to go eat some chicken at Harvester!
LiE's Diet and Training Thread
- Thread starter LiE
- Start date
Diet has been pretty low over the holidays but that's normal for me as I'm not sat at a desk during the day.
I've been gym twice this week and I've still got 2 sessions to fit in. That means tomorrow and Saturday are game on, nothing like training 3 consecutive days.
Today's shoulder/core was pretty damn solid - I tried to increase weight or reps by small amounts just so I'm not lifting identical to the previous week. I managed this on the majority of the lifts. Last week I did 32.5kg x 10 x 2 on DB Shoulder Press and this week it was 35 x 10 followed by 37.5 x 7.
Looking forward to really getting stuck into this and seeing change. I've been getting positive comments on my size from some guys in the gym so that's always good. Probably because I recently bought some skin tight t-shirts to workout in (they are really comfy).
More to come.
I've been gym twice this week and I've still got 2 sessions to fit in. That means tomorrow and Saturday are game on, nothing like training 3 consecutive days.
Today's shoulder/core was pretty damn solid - I tried to increase weight or reps by small amounts just so I'm not lifting identical to the previous week. I managed this on the majority of the lifts. Last week I did 32.5kg x 10 x 2 on DB Shoulder Press and this week it was 35 x 10 followed by 37.5 x 7.
Looking forward to really getting stuck into this and seeing change. I've been getting positive comments on my size from some guys in the gym so that's always good. Probably because I recently bought some skin tight t-shirts to workout in (they are really comfy).
More to come.
Right back at work now and diet is back on track. Weight will be measured on Friday to give it time to settle back in.
Squats were solid yesterday, I wonder if that's because I didn't deadlift last week. Either way was very pleased with the reps/weights.
100kg x 8
120kg x 8
140kg x 6
150kg x 3
Should have my belt I ordered from pullum soon. Also waiting on some wrist straps from them.
Goal is still the same, going to keep increasing my weight until I'm happy and will then tone down the calories to cut. I think this should be the year where I am finally at a point where my body is how I want it. Here's hoping.
Squats were solid yesterday, I wonder if that's because I didn't deadlift last week. Either way was very pleased with the reps/weights.
100kg x 8
120kg x 8
140kg x 6
150kg x 3
Should have my belt I ordered from pullum soon. Also waiting on some wrist straps from them.
Goal is still the same, going to keep increasing my weight until I'm happy and will then tone down the calories to cut. I think this should be the year where I am finally at a point where my body is how I want it. Here's hoping.
Pre gym ritual has begun. Going to try and shift some heavier weight tonight on the DB Shoulder press. Wish me luck 
medium-rare buffalo burger is nice!Managed to get the 40s up tonight on the DB Shoulder Press, keeping my form pretty well.. unlike the guys a few benches across from me who were pretty much doing incline chest press thinking it was a shoulder press. Hit the core hard as well, it's getting stronger which will really help with those heavy ass squats and deads.
Weighed myself this morning and strangely it said 12st 11lbs, so I must need to go for an epic bathroom break or something
My core is feeling nice DOMs as are my hamstrings. Looking forward to chest/triceps tonight, not sure if I will focus on strength or aid my growth with some mass.
Still sitting at 12st 11lbs. I did train over xmas and I'd say I under ate every day too so things are going in the right direction. Been interesting to see what weight I can hit by the end of Jan.
Thanks. Although in hindsight I think they are too heavy to really stimulate the shoulders. I think I'll stick to 30s from now on.
Strange, the back rest does help somewhat, but you have to be careful not to fall into the trap most people do and slide your butt forward to bring the chest in. I've not done much push press but the leg drive does help with the hardest part of the movement, getting the bar moving from the bottom.
Fair enough, thinking about it I do think heavy shoulder pressing isn't all that great. Whenever I do lighter weights for shoulders I hit the muscles properly.
This particular diet has only been in use for about 3 weeks. I've always done something similar though just not exactly the same. There have been periods in the past where I've had to work away for weeks on end with poor diet and no gym so it's not been so straight forward.
I've taken whey and instant oats for many years, the pre-workout stuff I've tried various stuff over the years, and recovery xs I've been on for about 5 months.
I've taken whey and instant oats for many years, the pre-workout stuff I've tried various stuff over the years, and recovery xs I've been on for about 5 months.
Thought I'd post up my most recent pics (same ones from the bodybuilding thread) so I can keep things all documented in one place.
Chicken Shish Kebab tonight with the hot sauce
My triceps I always do cable push downs with my back against a pad and elbows tucked in. I will then do rope extensions making sure I get my arm straight and wrist pointing away from me at the bottom for maximum contraction. I'll then do some stuff on the smith machine which involves putting the bar at about waist height and using it front dip, I'll super set this by dropping the bar to the bottom position and doing bench style dips with my legs resting on the raised area at the back of the smith machine.
My triceps I always do cable push downs with my back against a pad and elbows tucked in. I will then do rope extensions making sure I get my arm straight and wrist pointing away from me at the bottom for maximum contraction. I'll then do some stuff on the smith machine which involves putting the bar at about waist height and using it front dip, I'll super set this by dropping the bar to the bottom position and doing bench style dips with my legs resting on the raised area at the back of the smith machine.
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Drips Dips....
Beast mode tonight on the chest/triceps, plenty of drips
OK so chest/triceps went pretty well.
Bench Press looked like this
60x7
100x5
120x3
140x4
140x3
100x8
Dips
BWx8
+20x8
+40x7
+55x6
+55x4
Then did some cable flyes and some tricep work.
Think I may have noticed why my deadlift is causing my lower back to get pretty pumped. Since I've been focusing on form quite a bit recently I've slowed down the reps a lot, meaning I'm holding the weight for longer while lowering rather than getting down on the floor fast. Will have to play about with this tomorrow.
Bench Press looked like this
60x7
100x5
120x3
140x4
140x3
100x8
Dips
BWx8
+20x8
+40x7
+55x6
+55x4
Then did some cable flyes and some tricep work.
Think I may have noticed why my deadlift is causing my lower back to get pretty pumped. Since I've been focusing on form quite a bit recently I've slowed down the reps a lot, meaning I'm holding the weight for longer while lowering rather than getting down on the floor fast. Will have to play about with this tomorrow.
Tonight I got quite bothered by the poor deadlifts going on. 2 groups of guys both pretty strong and big, but the deadlift was so wrong I had to fight the urge to say something. First group bounced the weight so hard off the floor between reps, and was using all lower back. Then I hear them talk about doing it bare foot so they can get a better stance... I wish people would take a minute to think, I mean do they even know why it it's called a DEAD lift, not a bounce lift.
The other group of guys were strapping, calking, belt and all, rowing the entire weight with the back. Don't know why it bothers me so much, but when I see such bad form and they keep increasing the weight I feel like saying something.
One last thing that bothers me is how common it is for people to do the squat wrong. To me it looks like they are a dog going for a ****! I guess it keeps the weight on the quads...
The other group of guys were strapping, calking, belt and all, rowing the entire weight with the back. Don't know why it bothers me so much, but when I see such bad form and they keep increasing the weight I feel like saying something.
One last thing that bothers me is how common it is for people to do the squat wrong. To me it looks like they are a dog going for a ****! I guess it keeps the weight on the quads...
Anabolic pizza for dinner tonight, pretty carb heavy but plenty of protein and fats. These slices are about 500kcals.
I wish, Dr Oetker (http://www.oetker.co.uk/oetker_uk/our_product_range/pizza_ristorante_range/pollo.html)
Being strict is fine to a point, I tried it many years ago but I just got burnt out and bored too quickly. Dinner is whatever I want to eat within reason, I don't eat massive portions. If you know dinner will roughly be a certain amount of macros you can tailor the food in the day to work well with it. For example if you eat carb heavy meals for dinner you can drop some carbs in the day to balance.
(http://www.oetker.co.uk/oetker_uk/our_product_range/pizza_ristorante_range/pollo.html)Being strict is fine to a point, I tried it many years ago but I just got burnt out and bored too quickly. Dinner is whatever I want to eat within reason, I don't eat massive portions. If you know dinner will roughly be a certain amount of macros you can tailor the food in the day to work well with it. For example if you eat carb heavy meals for dinner you can drop some carbs in the day to balance.
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The water intake increase as I get more into the diet. I'd say I'm doing about 3 litres of fluids a day, remember we get a lot of water from food
Totalling my water up looks like this.
1500ml between 9am - 4pm
300ml for pre-workout purple wraath
200ml for pre-workout white flood
700ml for intra-workout purple wraath
300ml for post-workout recovery xs
400ml evening drinks
total: 3400ml
Milk wise
200ml in porridge
500ml in shake
300ml in shake
total: 1000ml
So a total of 4.4ltrs of fluids a day.
1500ml between 9am - 4pm
300ml for pre-workout purple wraath
200ml for pre-workout white flood
700ml for intra-workout purple wraath
300ml for post-workout recovery xs
400ml evening drinks
total: 3400ml
Milk wise
200ml in porridge
500ml in shake
300ml in shake
total: 1000ml
So a total of 4.4ltrs of fluids a day.