Road to recovery

N19h7m4r3 · 30 May 2012 at 12:34

Whoop! Got this today, an early B-day pressy and it's going to be a fun summer training.

5kg Oats
5Lbs True Whey, chocolate
1kg Milk Protein, chocolate
1kg Taurine
Bottle of CLA fatty acids
Bottle of Green Tea Extract
Bottle of Therma-Extreme ( looks like a pre-training sup )

Also a little MP hand towel haha

Was an MP bundle pack.

I'll be adding a small scoop of taurine to my bottle of Xtend.

N19h7m4r3 · 30 May 2012 at 12:42

Delvis said:
In all honesty. I need a towel of somesorts, my face is dripping on my cardio days.

I don;t think I'd be able to do that much cardio....theres LOOOOOOOOADS there

You've seen my cardio, and I certainly need a towel. Especially on these hot days.
I need to get liquid chalk again though, sweaty hands are terrible and a towel only helps so much.

The gym has a pool, so I really should use that at some stage.

N19h7m4r3 · 30 May 2012 at 12:43

Haha, my gym might be tiny and very limited but it's a 5 minute walk to the Hotel that it belongs to

N19h7m4r3 · 30 May 2012 at 18:20

Legs this afternoon.

I really like the plate loaded leg press and their leg extension and hamstring curler.
The latter two have a much larger ROM than the previous ones I used so they're harder

Warmup
1 hour walk into town and back

Legpress (Plate loaded)

60kg x10
80kg x10
100kg x12 5 sets
80kg x20
60kg x20

Knees were brought back right against my chest during reps

Seated Hamstring curler
45kg x10 (100lbs)
73kg x12 (160lbs)
90kg x12 5 sets (200lbs)

Leg Extensions
73kg x12 (160lbs)
90kg x12 5 sets (200lbs)

Legpres /calve toe presses
60kg x20 5 sets

Leg press
60kg x20

Stretches

Just so happy to have a decent leg press again, the angle on it does add a little pressure on my lower back, but it's all good. I'll be slowly adding weight to it weekly.

Strangely I have no DOMS from Monday's training, Not working hard enough it seems

N19h7m4r3 · 30 May 2012 at 18:32

Hahaha I know!
I didn't get a scoop with it, so I'll be using my old Jack3d one. Even then less than half a scoop should be plenty.

EDIT: The MP towel is very very good. It's a lot thinner then my normal one but it's quite good.

N19h7m4r3 · 31 May 2012 at 18:50

It's been a long day, I want a steak and some sleep.

Back and shoulders

Crosstrainer 10 mins
Resistence 10, legs are in bits from yesterday

Chinups from the smith machine's crossbeam

BW 5x5

Standing dumbell shoulder press
9kg x10
14kg x10 5 sets

Lat pulldown ( wide grip )
73kg (160lbs) x5
90kg (200lbs) x10 5 sets

Cable rows, using cable fly machine (seated on the ground)
7.5kg x10
25kg x10
35kg x10 5 sets

Side lateral raises
9kg x10 2 sets
9kg x8 FAIL
7kg x2
7kg x10 2 sets

Wish that had 8kg dumbells :/

Dips +10kg
Narrow grip x10 5 sets

Tricep cable Rope push downs
25kg x10 3 sets
22.5kg x10 2 sets
15kg x20

Farmers walk
22kg thick handle

26 lengths of gym
1 set of 6
5 sets of 4

Dumbell shrugs
20kg x20 3 sets

Seated leg raises (leaning backwards)
BW x12 5 sets

Legs press toe presses
60kg x20 3 sets

Leg press
60kg x20

Stretches

I love how tough their cable machine is, the one at the college was so easy. Even my grip was getting worked during the cable rows and rope pull downs.

Which showed during the farmers walks, those thick handles are brilliant. Left hand was nearly failed on the very last rep, and my right was holding on with just the thumb, index and middle finger.

Edit: Actually I should ask how much the plates weigh on the cable machine.

N19h7m4r3 · 5 Jun 2012 at 10:06

After a weekend on just BBQ'ing and eating nothing but meats and salads I'm still hungry.

Forgot to update this Yesterday.

Chest day

Crosstrainer 10 mins
Resistence 14 ( Felt like going through tar )

Chest press
60kg x10
90kg x5
110kg x10 5 sets
70kg x5

Chest Cable flys
Handle from bottom
5kg x8
7.5kg x10 5 sets

Handles from top
5kg x10
7.5kg x10 3 sets
5kg x10

Barbell Bicep curls

Wide Grip
22kg x10 5 sets

Narrow Grip
19.5kg x7 5 sets

Farmer's Walk
25kg thick handles

26 lengths of gym
1 set of 6
5 sets of 4

Seated Leg raises
BW 12 x10 5 sets

Stretches

Adding in the extra cables flys were nice, got a chest pump, felt extremely weird.

Also had what felt like growth pains in my legs last night, probably from the high crosstrainer setting and the farmer's walking. Grip is getting better, failed with my left hand on the second last rep with them. Just stopped waited 10 seconds and finished.

The jump from 25kg - 30kg dumbells is going to be tough though, after that it's all about reps as they don't have heavier dumbells.

Not looking forward to cardio later today, as it's been raining heavily all day so far. The walk to the gym is going to suck.

N19h7m4r3 · 6 Jun 2012 at 10:44

Yesterday's cardio was terrible.

My legs were actually in bits from the weekend and Monday's farmer's walking.

Only managed 1 mile in just over 11 minutes. Disgusted with myself. :mad:

Especially my calves, they were destroyed. Decided to drop toe presses on Mondays just so my cardio and leg day don't get affected.
I'll still keep them on Fridays though.

Crosstrainer 10 mins
Resistence 14

Treadmill
5 minutes
Incline 8 speed 6
5 minutes

Crosstrainer 10 mins
Resistence 14

Treadmill
5 minutes
Incline 8 speed 6
5 minutes

Crosstrainer 10 mins
Resistence 14

Treadmill
7 minutes
Incline 3 speed 4

The crosstrainers here are so different and put a lot more on my calves, but what the hell. Still not happy that it feels like I'm wading through Tar at resistence 14, going to keep at it until I get to at least a mile at 9 minutes on it before going to resistence 15.

These also just arrived, going to try Black Powder for one week, then Jack3d another.

Got some free flapjacks with them, they'll be my first ever to try.

Interested to see what Black Powder is like.
I'll find out today when training legs.

N19h7m4r3 · 6 Jun 2012 at 17:39

Okay, back from Leg training and here's my verdict on Black Powder.

DO NOT BUY! Not if you already have something like Jack3d.

It's alright, it helps get a bit of a pump (I never cared for getting 'Pumped'), and that extra little energy it provides is alright
(carbs and caffiene).
Yet it's not jack3d, it doesn't give that tingly feeling and burst of energy where you feel like the weight is just nothing.
Sure if you have it use it, but other than that don't bother if you already have something that works really well for you.

I even cut out my half a scoop of oats with my scoop of whey after training since Black Powder already has some carbs in it.

I'll finish it off and that's that. Won't bother with it again.
One week BP and one week Jack3d until it's all gone.

Anyway here's today's Leg training.

Legs

10 mins crosstrainer
Resistance 14
1 mile in 10 mins 15 seconds

Leg press
60kg x10
80kg x10
100kg x5
120kg x12 5 sets

Drops sets
80kg x20
60kg x20

Seated hamsstring leg curler
45kg x10
73kg x5
90kg x5
100kg x12 5 sets

Leg Extensions
73kg x10
90kg x5
100kg x12 5 sets

Leg press/toe presses
70kg x20 5 sets
Varying each sets from narrow to wide stance

Directly after toe presses
Leg press
70kg x20

Stretches

Cardio tomorrow is going to be fun and sore.

N19h7m4r3 · 7 Jun 2012 at 19:43

Cardio today, legs were on fire from yesterday's training.

Crosstrainer 10 mins
Resistence 14

Treadmill
5 minutes
Incline 8 speed 6
5 minutes
Incline 8 speed 4.5

Crosstrainer 10 mins
Resistence 14

Treadmill
5 minutes
Incline 8 speed 6
5 minutes
Incline 8 speed 4.5
Crosstrainer 10 mins
Resistence 14

Treadmill
7 minutes
Incline 4.5 speed 4

N19h7m4r3 · 8 Jun 2012 at 19:09

Yup, legs were in bits from Wednesday and yesterday.

Ah well, still have to push through.

Back and Shoulders

Crosstrainer 10 mins
Resistence 14

Chinups from the smith machine's crossbeam

BW 5x5

Standing dumbell shoulder press
7kg x10
11kg x10
16kg x10 5 sets

Lat pulldown ( wide grip )
73kg (160lbs) x5
90kg (200lbs) x5
100kg x10 3 sets
90kg x10 2 sets

Cable rows, using cable fly machine (seated on the ground)
25kg x5
35kg x5
40kg x10 2 sets
45kg x10
40kg x10 2 sets

Side lateral raises
9kg x10 5 sets

Dips +15kg
Narrow grip x10 5 sets

Tricep cable Rope push downs
25kg x10 5 sets
17.5kg x20

Farmers walk
25kg thick handle

26 lengths of gym
1 set of 6
5 sets of 4

Dumbell shrugs
20kg x20 3 sets

Seated leg raises
BW x12 5 sets

Legs press toe presses
70kg x20 3 sets

Leg press
70kg x20

Stretches

N19h7m4r3 · 11 Jun 2012 at 18:45

Chest and biceps today.

Felt like a boob after I realised I was doing the wrong weight on arms and squeezing out forehead veins in the process of getting it done.

Crosstrainer 10 mins
Hill setting starting at 7 working up to 14.

Chest press
60kg x10
90kg x5
100kg x1
110kg x1
120kg x10 5 sets
70kg x10

Cable flyes
From bottom

10kg x5
7.5kg x10 5 sets

Handles from top
10kg x10 2 sets
10kg x5
7.5kg x10 3 sets

Barbell Bicep curls

Wide grip
34.5kg x10 2 sets
32kg x10 3 sets

Narrow Grip
22kg x8 4 sets
22kg x5
12kg ( just bar ) x5

No farmers walking today, forearms were shot :/

Seated leg raises
BW 12x 10 5 sets

Stretching.

I only realised at the end of the wide grip curls that I accidently had two 10kg plates on the bar instead of 5kg ones.

I couldn't for the life of my understand why everything so darn hard, no way 2.5kg increase would sap all my energy...
Then I saw my mistake...ugh.

The narrow grip ones at their proper increased weight was so much easier, but my arms were just too tight to get the last set done properlly or do any farmer's walks.

I could't even do one length of the gym with 25kg dumbbells, grip didn't even last me 2 metres.

I'll be sure to check properly next time haha.

N19h7m4r3 · 12 Jun 2012 at 22:29

Cardio today

Tried more of the random interval setting on the crosstrainer.

Crosstrainer 10 minutes
Random hill interval setting
base resistence 6

Treadmill 10 minutes
5 mins, Inlcine 8.5, speed 6
5 mins, incline 8.5, speed 4.5

Calve stretches

Crosstrainer 10 minutes
Random hill interval setting
base resistence 6

Treadmill 10 minutes
5 mins, Inlcine 8.5, speed 6
5 mins, incline 8.5, speed 4.5

Crosstrainer 10 minutes
Random hill interval setting
base resistence 6

Treadmill for cooldown
5 minutes
Inlcine 4.5, speed 4

Stretches

N19h7m4r3 · 15 Jun 2012 at 10:18

Leg day yesterday and my legs feel like tearing apart from the severe DOMS.

I haven't felt like this since a heavy volume day when powerlifting

Warmup
1 hour walk into town and back

Legpress (Plate loaded)

60kg x10
80kg x10
100kg x5
130kg x120 5 sets

Drop sets after the last 130 set
90kg x20
60kg x20

Knees were brought back right against my chest during reps

Seated Hamstring curler
73kg x10 (160lbs)
90kg x5 (200lbs)
110kg x12 5 sets

Leg Extensions
73kg x10 (160lbs)
90kg x5 (200lbs)
110kg x12 5 sets

Legpres /calve toe presses
80kg x20 5 sets

Leg press
80kg x10

stretches

I reduced my rest time again during each set and it really showed. I could only manage 10 reps right at the end on th eleg press instead of 20 like I usually do after toe presses.

The place was also extremely crowded by the time I was done, barely able to do any stretches. At least I got my legs done after but obviously not well enough consider the DOMS I have haha.

It's all still so weird doing everything in high volume compared to my old training where I rarely went over 5 or 6 reps and only did 3 sets.

I'm adjusting well though, especially since I essentally started from scratch again.

Training my back later so it should be fun.

N19h7m4r3 · 16 Jun 2012 at 11:12

Legs are still in bits from leg training and stairs are killing me haha

Back and Shoulders

BW x5

Standing dumbell shoulder press
6.8kg x10
9kg x5
14kg x5
18kg x12 5 sets

Lat pulldown ( wide grip )
73kg (160lbs) x5
90kg (200lbs) x5
100kg x10 5 sets

Cable rows, using cable fly machine (seated on the ground)
45kg x10 5 sets
Dropset
35kg x10

Side lateral raises
9kg x10 5 sets

Dips Narrow Grip
BW x5
+15kg x2
+17.5kg x10 5 sets

Tricep cable Rope push downs
27.5kg x10 5 sets
17.5kg x20

Farmers walk
25kg thick handle

26 lengths of gym
1 set of 6
5 sets of 4

Barbell plate shrugs
25kg x12 3 sets

Seated leg raises
BW x12 5 sets

Legs press toe presses
80kg x20 3 sets

Stretches

N19h7m4r3 · 18 Jun 2012 at 18:51

Chest today.

Crosstrainer 10 mins
Random hill setting
Base resistence 8

Chest press
70kg x10
90kg x5
100kg x1
110kg x1
130kg x10 5 sets
70kg x10

Cable flyes

From bottom
7.5kg x10 5 sets

Handles from top
10kg x10 5 sets

Barbell Bicep curls

Wide grip
27kg x10 5 sets

Narrow Grip
24.5kg x8 5 sets

Farmers walk
30kg thick handle

26 lengths of gym
1 set of 6
3 sets of 4

Seated leg raises
+5lbs / 2.27KG x12 4 sets
BW x12

stretches

A standard day, weight were increased and work done. No real problems except on the leg raises, but that's to be expected with my back.
I'll most likely get all 5 sets done with added weight next time.

Also forearms were a little fried when it came to the farmer's walking and the 5KG jump in dumbells is tough.

N19h7m4r3 · 19 Jun 2012 at 12:02

Here's this months photos. Strength is going up weekly, but that darn gut is so hard to get rid of. The problem with living with you folks for the summer, treats everywhere. Everyday I find chocolate and other nice things. Even ended up having a quarter pounder and chips last night instead of the grilled salmon and salad I was making.

Only long mirror in the house, it's so thin haha.

N19h7m4r3 · 19 Jun 2012 at 17:02

Another day of cardio done.

Changed a few things again.

Crosstrainer 15 minutes
Random hill interval setting
base resistence 8

Treadmill 10 minutes
5 mins, Inlcine 9, speed 6
5 mins, incline 9, speed 4.5

Crosstrainer 15 minutes
Random hill interval setting
base resistence 8

Treadmill 10 minutes
5 mins, Inlcine 9, speed 6
5 mins, incline 9, speed 4.5

Treadmill for cooldown
5 minutes
Inlcine 4.5, speed 4

Stretches

N19h7m4r3 · 20 Jun 2012 at 12:17

These arrived this morning. Finally no more sweaty hands slipping

I miss the old flat bottle though, it just looked better and was easier to shove into corners of a bag.

N19h7m4r3 · 20 Jun 2012 at 17:11

I still had that flat bottle until I gave it away in March. The chalk easily lasts well over a year as long as you don't use too much at a time.

Thanks though, I'm not making enough progress for my liking though, I can't cut too much out of my diet either. I'm already hungry all the time haha.

Today's leg training also didn't go as well as I would have liked.

Gym legs
10 mins crosstrainer*
Random hill setting
Resistance 8

Leg press plate loaded

70kg x10
90kg x10
120kg x5
140kg x12 5 sets
Drop sets
100kg x20*
80kg x20

Seated hamstring curler
73kg x5 (160lbs)
100kg x5 (220lbs)
120kg x12 5 sets (260lbs)

Leg extensions
73kg x5 (160lbs)
100kg x5 (200lbs)
120kg x5 FAIL

Leg press/ calve toe presses
90kg x20 5 sets

Directly after toe presses
Leg press*
90kg x20*

Stretches*

Failed on the leg extensions, my quads were just too burnt out from the volume on the leg press.

Even the very last set of 20 reps on the press were torture. Had to stop at 13 for a 30 second breather before squeezing out the last few reps.
I guess it can all be attributed to me trying to cut down on my rest periods between sets again.