Lift Laugh Love, a Log Story --- (Weightloss->Lifting->Swolification)

[BennyC]

These .gifs - are it mane.

Bit confused if you're used more weight and got less reps, I would personally aim to acheive more reps at the same weight before increasing again.

If you use more weight and got the same reps, than the last time, then increasing weight again makes sense. That's just how I've done it though

 

[Chris1712]

These .gifs - are it mane.

Bit confused if you're used more weight and got less reps, I would personally aim to acheive more reps at the same weight before increasing again.

If you use more weight and got the same reps, than the last time, then increasing weight again makes sense. That's just how I've done it though

I'm just going by intuition really. The couple exercises it applies for are where either I'm over the target reps still OR so close to them I'd rather up the weight to get lower down the target range. EG Incline Bench I'm on 19 reps @ 57.5kg so hopefully get in the mid teens still with 60kg.

I think I'm gonna drop the upright cable rows as they seem to have put my right shoulder in major snap city the last few days.

 

[Chris1712]

And another......

Exercise Set Style Target Reps

Hammer Strength Chest Press RP 11-20
85kg 10, 5, 3 (More weight same reps.)
Smith Shoulder Press RP 11-20
12.5kg 12, 5, 5 (More weight more reps.)
Tricep Dip Machine RP 11-20
100kg 15, 12, 12 (Rather underestimated this. Don't like the actual dipping station at my gym the handles are in completely the wrong place. This feels strong and pumpy though.)
Wide Seated Row RP 11-15
50kg 12, 9, 7 (Something different, still experimenting a bit)
Deadlifts SS 6-9, 10-12
110kgx8, 80kgx12. (I hate deadlifts, I just can't do it at the moment but not sure what else to do instead. I just feel so bunched up in the start position I've no room to actually create power, t-rex arms.)

 

[Delvis]

Vid of trex deadlift plz

 

[Chris1712]

Weight this morning 80.5kg (== last week. Hopefully get a woosh next week as diet is consistently 1600-1700kcal)


Exercise Set Style Target Reps

Preacher Curl machine RP 11-20
12.5kg 16, 5, 3 (Same weight more reps)
Hammer Curls SS 11-20
7.5kg 18 (Same weight more reps)
Standing Calf Raise (Front Squat machine) SS, 5s neg + 15s hold 11-15
120kg 14 (Same weight more reps, takes forever!)
Lying Leg Curls RP 15-30
40kg 15, 8, 4 (Same weight more reps. Interestingly this gave me mad calf pump?)
Front Squat (Machine) SS+WM 4-8, 20
150kg x 8, 90kg x 20 (moar boar required)

No gifs today, tomorrow though!

 

[Chris1712]

Saturday's workout.

Exercise Set Style Target Reps

Flat Bench RP 11-15
87.5kg 10, 3, 2 (More weight same reps)
Military Press RP 11-20
45kg 10, 4, 1 (Same weight, more reps but not really. Gonna drop this weight.)
Lying Tricep Extension RP 11-20
20kg 15, 7, 6 (Same weight, more reps)
Wide Lat Pulldown RP 11-20
60kg 9, 4, 5 (More weight same reps)
Narrow Cable Rows SS 10-12
N/A Had to skip these, bunch of bro's hogging the cables and was gonna be late for a HBB.

 

[Chris1712]

Exercise Set Style Target Reps

Cable Curls RP 11-20
20kg 8, 5, 4 (Same weight more reps)
Pinwheel Curls SS 11-20
10kg 20 (Like these a lot!)
Leg Press Toe Press SS, 5s neg + 15s hold 11-15
130kg 12 (Leg press is gash, no lower back support at all.)
RDLs RP 15-30
72.5kg 16, 10, 8 (Able to enter beast mode nicely on these.)
Leg Press SS+WM 4-8, 20
190kg x 8, 130kg x 20 (As above. Lack of lower back support scares me a bit)

 

[Chris1712]

Weight this morning 81kg (+0.5kg) - Diet has been a bit lax this week. Still eating my usual meals but I've failed to resist the work biscuit tin a bit, probably averaged about 2000-2100kcal a day hence the gain . FML.

Exercise Set Style Target Reps

Incline Bench (not Smith) RP 11-20
60kg 12, 4, 4 (More weight more reps. Yeah buddy..)
Seated DB Press RP 11-15
22.5kg's 11, 4, 3 (Dropped upright rows as they were making my derped shoulder even worse.)
CGBP RP 11-20
60kg 17, 7, 5 (More weight more reps. Surprised myself a bit was sure the extra fatigue of DB press would get me.)
Hammer Strength Underhand Pulldowns RP 11-15
80kg 9, 4, 5 (Less weight more reps. Purposefully lowered this to try and get more mind muscle.)
Close Grip Pulldown SS 10-12
60kgx11 (Dropped the weight and went for a pause at the bottom. Like.)

 

[BennyC]

How are you finding DC now you've been using it for a few weeks? Seem to be making reasonable progress from skimming through your workouts.

Upright rows are full goof. Never derp full goof.

 

[Chris1712]

How are you finding DC now you've been using it for a few weeks? Seem to be making reasonable progress from skimming through your workouts.

Upright rows are full goof. Never derp full goof.

It's good, I'd prefer higher frequency tbh so was considering a A1/B1/A2/B2 setup instead as It feels like I'm skimming the barrel exercise wise with hammer strength press etc. etc. I am making progress, it's slow though. Sometimes I get really close to going full fatty again (when I say full fatty, I mean eating above maintenance for the first time in ~4 years) and just seeing how stronk I can get but I'm too much of a pussy.

It's actually giving me DOMs aswell which is interesting as I don't think I've experienced them in at least 2 years or so lol! It's nice and quick too which goes well with these horrible cold mornings where I can't get out of bed.

 

[Trig]

Who these pair?
http://cdn-www.i-am-bored.com/media/sex5.gif
https://dl.dropboxusercontent.com/u/12643563/gifs/FboD3rU.gif

You can keep teh rest, I'll be back later..

 

[Chris1712]

Saturday's workout. This weeks weight in is going to be hilarious, Superbowl weekend I probably managed 15k+ calories since Friday night. Endo powah!

Exercise Set Style Target Reps

Seated DB Curls RP 11-20
12.5kg 10, 5, 6 (Same weight more reps)
Cable Reverse Curls SS 11-20
25kg 17 (Same weight more reps.)
Seated Calf Raise SS, 5s neg + 15s hold 15
40kg 12 (Dropped the weight a smidge to try and get more feel.)
Seated Leg Curls RP 15-30
80kg 19, 13, 9 (More weight same reps. Something weird going on with this machine I think I was never this strong before.)
Hack Squat (Machine) SS+WM 4-8, 20
120kg x 8, 60kg x 20 (More weight same reps. Major quad pump followed by DC quad stretch = walking like a baby out the gym.)

 

[Chris1712]

And another......

Exercise Set Style Target Reps

Hammer Strength Chest Press RP 11-20
90kg 7, 4, 3 (More weight less reps. Not sure I like this machine it's very shouldery.)
Smith Shoulder Press RP 11-20
12.5kg 15, 7, 6 (Same weight more reps.)
Tricep Dip Machine RP 11-20
120kg 20, 9, 7 (Hard to get the weight right on this, also very shouldery :/.)
Wide Seated Row RP 11-15
55kg 14, 8, 10 (More weight more reps)
Deadlifts SS 6-9, 10-12
Skipped these because I was in a foul mood. Did a few warm up sets but turned into a whiney bitch so left the gym in a huff. wtf.

 

[Chris1712]

Weight this week 81.8kg (+0.8kg) - Lol on dat Superbowl party time, easily consumed 15-17k cals from Fri-Mon last week.

Anyway

Exercise Set Style Target Reps

Preacher Curl machine RP 11-20
12.5kg 14, 7, 6 (Same weight more reps)
Hammer Curls SS 11-20
7.5kg 23 (Same weight more reps)
Standing Calf Raise (Front Squat machine) SS 11-15
160kg 15, 13, 12 (I just prefer normal sets for these, sorry DC. I have fatboy legs anyway)
RDL's RP 15-30
75kg 15, 10, 6 (HBB hogging the lying leg curls and I didn't want to ruin anyone else perving so subbed in RDLs.)
Front Squat (Machine) SS+WM 4-8, 20
155kg x 8, 95kg x 20 (I manage to forget every week that I really need to up this!)

It's been a while so I think ya'll deserve some gifs

 

[Chris1712]

Exercise Set Style Target Reps

Flat Bench RP 11-15
87.5kg 10, 4, 3 (Same weight more reps)
Military Press RP 11-20
45kg 10, 4, 3 (Finally got some more from this. Stupid shoulders.)
Lying Tricep Extension RP 11-20
22.5kg 11, 5, 4 (More weight, less reps. )
Wide Lat Pulldown RP 11-20
60kg 9, 6, 4 (Same weight, more reps - just.)
Narrow Cable Rows SS 10-12
80kg 16 (Same weight more reps, <3 this dat back thickness.)

I have the most crippling calf doms I've ever experienced at the moment, I'm still walking like a cowboy 3 days later. Not especially fun tbh! Need to start on getting back to a real weight aswell so back to weekly carb loads and 1600kcal weekdays, yay.

 

[Chris1712]

Exercise Set Style Target Reps

Cable Curls RP 11-20
20kg 14, 10, 8 (Same weight loads more reps. Dunno where this came from.)
Pinwheel Curls SS 11-20
12.5kg 14 (More weight less reps. Very body english, much pump.)
Leg Press Toe Press SS 11-15
140kg 3x20 (Calves amazingly still sore from Saturday, so this was interesting.)
RDLs RP 15-30
77.5kg 14, 8, 7 (More weight same reps.)
Leg Press SS+WM 4-8, 20
200kg x 8, 140kg x 20 (Worked out how to sit and brace on this thing now, easy weight.)

Pizza GoGo has just opened up by my house, so my weekly carb load will be a 15" SuperSize pizza I reckon! And Ben & Jerry's. And Cookies.

 

[Chris1712]

Weight this week 81.1kg(-0.7kg). Water weight lost from last weeks binge I suspect, back to 30g carb, 1600-1700kcal/day with a refeed on Friday nights.

Exercise Set Style Target Reps

Incline Bench RP 11-20
62.5kg 10, 6, k (More weight same reps.)
Seated DB Press RP 11-15
25kg's 8, 3, 2 (Phwoar shoulders pretty knackered from Incline Bench, these felt super heavy today.)
CGBP RP 11-20
60kg 16, 7, 5 (Same weight same reps. Derp.)
Hammer Strength Underhand Pulldowns RP 11-15
80kg 10, 6, 4 (Same weight more reps. Actually felt a bit of lat this time.)
Close Grip Pulldown SS 10-12
60kgx12 (1 more rep, streeeeeeeetch.)

 

[Chris1712]

Couple more for prosperity. Not very motivated atm but still slugging away. Right shoulder has been completely derp'd for probably 10 weeks now, starting to think I should do something about it :/. I can just feel it's always too internally rotated, it's my mousing all day at a desk that does it imo.

Anyway

Tues 18th Feb
Exercise Set Style Target Reps

Seated DB Curls RP 11-20
12.5kg 11, 6, 5 (Same weight, 1 more rep (eek!))
Cable Reverse Curls SS 11-20
25kg 20 (Same weight more reps.)
Seated Calf Raise SS 15
40kg 3x12
Seated Leg Curls RP 15-30
85kg 16, 10, 7 (More weight less reps, more pump.)
Hack Squat (Machine) SS+WM 4-8, 20
130kg x 8, 70kg x 20 (More weight same reps. This is such a bizarre machine as the ROM is so restricted it pumps you big style.)

Thurs 20th
Exercise Set Style Target Reps

Hammer Strength Chest Press RP 11-20
90kg 9, 4, 3 (Same weight more reps. Still ridiculously shouldery, might move to decline bench so I actually get some pec activation on this day.)
Smith Shoulder Press RP 11-20
15kg 15, 6, 5 (More weight, less reps. Still good, tbh my delts are so fatigued from hammer chest these are pretty painful. Hopefully it's gains entering the body.)
Tricep Dip Machine RP 11-20
130kg 17, 11, 7 (This thing is epic for tricep pump. It's like doing weighted dips but on easy mode.)
Wide Seated Row RP 11-15
60kg 17, 11, 7 (More weight more reps)

 

[Chris1712]

Tues 25th Feb
Exercise Set Style Target Reps

Flat Bench RP 11-15
90kg 8, 3, 3 (More weight less reps.)
Military Press RP 11-20
45kg 10, 3, 2 (Delts are just too fatigued from benching to get anywhere on this, gonna drop the weight like 20%.)
Lying Tricep Extension RP 11-20
22.5kg 12, 7, 5 (Same weight more reps. )
Wide Lat Pulldown RP 11-20
60kg 10, 6, 5 (Same weight, more reps - just.)
Narrow Cable Rows SS 10-12
85kg 9 (More weight less reps. Too heavy tbh.)

Thurs 27th Feb
Exercise Set Style Target Reps

Cable Curls RP 11-20
22.5kg 15, 10, 8 (More weight more reps, ish.)
Pinwheel Curls SS 11-20
12.5kg 14 + AMRAP forced (More weight same reps, kept going with forced awful form reps for the pump. Forearms like woah.)
Leg Press Toe Press SS 15-20
150kg 3x20 (More weight same reps.)
RDLs RP 15-30
80kg 13, 8, 6 (More weight less reps.)
Leg Press SS+WM 4-8, 20
210kg x 12, 150kg x 20 (Did more of an AMRAP on the 6-8.)

My diet has turned to hell, I've just lost all motivation tbh It takes all my willpower just to get to the gym in the morning let alone eat properly aswell. Averaging nearer 2200kcal a day now so getting on that fat time .

 

[BennyC]

How are you getting fat on 2200 cals a day?

Haven't read the last few posts and keeping track of progress can be difficult on a workout like this.

What are your comparisons looking like for the main movements? as you've been through a few cycles now surely?