Me gusta le hypertrophy
- Thread starter BennyC
- Start date
I'd have liked triples again on the back squat but prowler work at the weekend left me with some erector fatigue and then paused deads yesterda finished me off so tightness was a little off and I was a little uncontrolled in to the whole and that bar likes a wobbly & bounce which actually double dips and pushes you back down a bit.
These still look comfy even if they didn't feel it. Not far off what I was pumping out on DC actually 175/177.5 for a single set of 5-8 reps. Last week 170KG flew
So took it on the easy side for the rest of the workout and dropped volume considerably as I have HIIT today and then HT days Thurs & Friday.
AM weight: 88.6KG
Upped my off day cals slightly as the best part of a kilo has disappeared in thelast 2/3 days due to a diet adjustment.
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Soldato
Squat hnng!
UPPER POWER 19.05.14
DEADLIFT
150KG x 5 x 5 x 5 - (Nose Torks on second set)
NG PULL UPS
+12.5KG x 10 x 5
MACHINE ISO LOW ROW
30KG x 10 x 10
FLOOR PRESS
117.5KG x 5 x 5 x 5
SAVICKAS PRESS
60KG x 6 x 5 x 4
FACE PULL
Cable @ some x some x some
DIPS
+36.25KG x 8 x 6
BB CURL
42.5KG x 8 x 5 x 4
TRICEP CABLE PUSHDOWN BAR
Stack x 5 x 5 x 5
LOWER POWER - 20.05.14
RDL
130KG x 5 x 5 x 5
SQUAT
175KG x 2 x 2 x 3 (Nose Torks on 3rd set
PAUSED SQUAT
130KG x 3 - left it too long, had cooled and hip tweaked on back squats.
LEG EXTENSION
x sets of 3 to 5 reps working up to stack x a few times, 100KG+
WALKING LUNGE
DB's
26KG x 12
28KG x 12
30KG x 12
ABS
DB Windmill
Hanging leg raise - oly rings (bent knee)
I'm off studying for exams tomorrow & Thursday so these sessions were fasted.
Morning weight: 87.7KG
All things considered strength is increasing though I am having to accommodate volume. Bodyfat steadily dropping too. Just the waiting game really as this cut isn't proving difficult in the slightest due to some dietary innovations
Target is low 80's (82/83 but we'll see how it goes).
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Associate
What app is that for monitoring your weight loss?
What are these dietary innovations? Assuming not hot sauce, naturally, but curious as - if the day ever comes I decide to shed the fatsuit - any help would be welcome.
PHAT seems to be working quite well considering the deficit, strength increasing, albeit slowly and volume adjusted to accomodate of course. Seem to have kept most if not all of my size and I don't feel flat or weak - obviously diet has played a part too.
I'll add you to Max's (& mine, admin init) group on FB - Flexible Dieters, all kinds of tasty treats cooked up with recipes and macro breakdowns. The occasional binge feast for mirin's too.
Protein fluff - sub 160/170cals 2g fat / 24g carbs (fruit), 20g protein- eat it last because it takes a good 2 hours to recover from. Lots of wind too. Hideous volume to it as well.
I was having just 2-300g mixed veg and mackerel or salmon on my off days and it was eaten in about 2 minutes due to being such poor volume. Big old salad now with 100g spinach, beetroot, peppers, avocado, cucumber etc and then my scrambled or boiled eggs added in too with a light drizzle of light dressing, much more satisfying!
Protein pancakes with Nutella & Strawberry, pretty satisfying - 620 cals, can't recall macro's but have them on MFP.
Low fat cheesecake - 280cals per 3rd (a 3rd is big too) tastes like regular cheesecake
Some other meals:
Quads of peace don't build themselves
MyFitnessPal - it's a calorie/macro tracker but will track weight & other measurements along with exercise and also split out daily nutritional information & show the % of c/f/p. - credit to Maxeh for getting me to use this, don't think I'll ever not track now it's so easy!
My off days are NET of CV exercise so intake was around 2100-2200. I don't bother trying to estimate energy expenditure for resistance training.
Soldato
Mirin food porn. Mirin innovations. Mirin squats.
/flexible dieting crew
/MFP crew
/vibram crew
/flexible dieting crew
/MFP crew
/vibram crew
Man of Honour
Fite me
Stripped front squat weight back slightly and increased reps from 12 to 15 per set.
Plenty of pump this session.
MORNING WEIGHT (24.05.14): 86.9KG
Trained fasted
felt great, strong etc. Please with my progress too breaking in to the 86's.Had a friends engagement party on Saturday and then two days away from home away with friends. Took some food with me so I hit my protein macro's and made a conscious effort with my food choices not to do too much damage.
MORNING WEIGHT (27.05.14): 88.8KG
Hopefully be back down in to the 87's within a day or two and back in to the 86's by the weekend but we'll see. I'm away again Saturday but food shouldn't be too much of an issue and saving my upper HT session again for the weekend so I can train fasted.
Training days are out of sync at the moment but I'm considering moving from a Mon/Tues/Thurs/Fri rotation to a Tues/Weds/Sat/Sun so I can get two sessions a week in fasted and have some downtime in the week.
Of course
Steadily since April, my weight loss isn't solely attributable to training fasted, which I've only been able to do a number of times due to work commitments, it's my preference though.I'll post my on/off day diet up today.
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UPPER POWER 27.05.14
DEADLIFT
155KG x 5 x 5 x 5
WG PULL UPS
+12.5KG x 10 x 7
ISO LOW ROW
40KG x 10 x 10
FLOOR PRESS
120KG x 5 x 5 x 5
SAVICKAS PRESS
60KG x 7 x 5 x 4
FACE PULL
Some x some, then band x some x snap
DIPS
+40KG x 8 x 6
BB CURL
42.5KG x 9 x 6 x 4
TRICEP CABLE PUSHDOWN – BAR
Stack x 6 x 6 x 6
FAT BAR HOLD
80KG x 50s x 30s
AM WEIGHT: 87.8KG
Forgot to film my first set of deads, a little too excited, they flew though
Hams & glutes getting more involved in the first pull with slightly lower hips.Weight down 1KG as hoped/expected, I'm sure the weekend/refeed is beneficial long term.
Actually doing some grip work now too, oddly it felt naff during deads on the last set. Unsure how long I should be aiming for on a hold before increasing the weight.
Caporegime
lolsnap
AM WEIGHT: 87.5KG
Yesterday was tough, I've been feeling increasingly lethargic the last few days when at work. A combination of a weekend of late nights, a day in the sun and an off diet for 2-3 days. I was struggling the entire session and generally felt pap. Better once I got some good food in me but still cryingman.gif
Going to decrease my weights slightly and ramp up again as it's overdue. Tuesdays session may have taken it out of me too. I forget I'm in a deficit and expect a bit too much sometimes. Combined with pushing myself a little too hard.
The difference may be negligible but I'd run out of Leucine last Friday so have been using the Cellucor Alpha Amino mix that I won at Bodypower. Lots more amino's arrived today.
I'd been using 2-3g Leucine in my PWO but as of tomorrow will be including 2-3g with every meal, I've lots of capping to do
(not paying a x3 premium for tabs!) Along with 5g Glutamine PRE & PWO and before bed, 15g daily to help with recovery. I've been using 3g BA & Taurine as a preWO but this is also changing to BulkPowders complete advanced.For summary my supplementation:
DAA I picked up in TPW sale months ago so have a kilo of it to use.
I've also got some iBCAA for any fasted sessions & cardio.
Green tea is on my shopping list to assist with my weightloss goals for the next 4 weeks.
Edit: In hindsight peptides or not bothering with Glutamine at all probably would have been better but I'll see what I experience, if anything. Tbh I could do with a kick up the bum and if the Glutamine placebo delivers that it wouldn't be a complete waste...
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Soldato
Best move you can make is get some Japanese Matcha Green Tea, it's the dog's bits and far superior to any other green tea. A bit more expensive but very much worth it. All round winner when cutting the fat.
Strong lifting btw, impressive
Strong lifting btw, impressive