Robin's Log
- Thread starter robin7
- Start date
Upper Hyper day
Easy set of 3x8 with 100kg on bench. Normally done with 3-4 second negative and paused. But after food poisoning I just wanted to get through the damn workout.
3 exercises chest
2 back
3 shoulders
2 biceps
2 triceps
Nothing exciting, just a bit of a pump and home. Need to recover a bit more.
Tomorrow is refeed day, refeed macros are:
Protein - 210g
Carbs - 350g
Fat - 50g
Easy set of 3x8 with 100kg on bench. Normally done with 3-4 second negative and paused. But after food poisoning I just wanted to get through the damn workout.
3 exercises chest
2 back
3 shoulders
2 biceps
2 triceps
Nothing exciting, just a bit of a pump and home. Need to recover a bit more.
Tomorrow is refeed day, refeed macros are:
Protein - 210g
Carbs - 350g
Fat - 50g
My biggest weak point is my legs currently. I didn't squat or really train the properly for ages, so they have some catching up to do.
After I deload in a week or two I'll be focusing on bringing them up big time.
5 or 6 weeks into lean bulk and this is them. Hoping to pack a few pounds onto them.
After I deload in a week or two I'll be focusing on bringing them up big time.
5 or 6 weeks into lean bulk and this is them. Hoping to pack a few pounds onto them.
Breakfast two bowls of cereal, two bars of chocolate, 200g chicken and a wrap.
Macro's for the day:
Protein - 225g
Carbs - 210g
Fat - 50g
I wonder if I should start posting more of the stuff I eat with photo's. Since I follow macro's with no care about what the actual food is, my diet varies constantly and sometimes has interesting 'healthy' options like greens shakes, greenola (like granola but with greens) etc but sometimes options like todays breakfast.
Also I think I'm the defender of cereal since I've been having cereal daily for months lol. Current favourite is Coco-pops, closely followed by frosties.
Macro's for the day:
Protein - 225g
Carbs - 210g
Fat - 50g
I wonder if I should start posting more of the stuff I eat with photo's. Since I follow macro's with no care about what the actual food is, my diet varies constantly and sometimes has interesting 'healthy' options like greens shakes, greenola (like granola but with greens) etc but sometimes options like todays breakfast.
Also I think I'm the defender of cereal since I've been having cereal daily for months lol. Current favourite is Coco-pops, closely followed by frosties.
Caporegime
Dat morning insulin spiking.
Yeaaaah buddeh! Haha.
Nah I remember someone pointing out that an 80% perfect diet followed 100% of the time yields better results than a 100% diet followed 80% of the time.
I also am a firm believer in a macro being a macro in terms of aesthetics. Yes differences in hunger/ satiety etc but personally I prefer eating what I want so I never have food choice cravings, and just accepting the hunger.
Basically I luff me some cereal.
Urgh... Don't think I could manage that much sweet stuff in the morning!
I am more inline with FreeFaller's perspective: fats are my 'fuel' throughout the day, because carbs just put me to sleep!
Haha! I'm on such low fats right now at 50g I don't have much to spare
Once I'm a few months into this lean bulk and my fats are higher I'll try and spread them out as they keep me feeling fuller.
Ps. Wonder what you guys all think of IIFYM? Might start a thread unless there's already one on here?
I'm super anti-bro, heck half the time I don't even eat for hours after my workouts if I don't have time. And I refuse to believe the anabolic window is that important.
Anyone else subscribe to IIFYM principles? Opinions on the science behind it etc also? Would be an interesting thread.
I'm super anti-bro, heck half the time I don't even eat for hours after my workouts if I don't have time. And I refuse to believe the anabolic window is that important.
Anyone else subscribe to IIFYM principles? Opinions on the science behind it etc also? Would be an interesting thread.
Caporegime
Have a look here for a link to all the gym related threads, lots of discussions.
http://forums.overclockers.co.uk/showpost.php?p=23466360&postcount=1
http://forums.overclockers.co.uk/showpost.php?p=23466360&postcount=1
Thanks for that!
As for me, not much to update!
Macro's for this week are:
Training days:
Protein - 225g
Carbs - 280g
Fat - 55g
Refeed:
Protein - 210g
Carbs - 380g
Fat - 55g
Offdays:
Protein - 225g
Carbs - 240g
Fat - 55g
Weight still the same as 6/7 weeks ago even though I'm 120g more carbs and 25g more fat.
Strength started going up but then took a dive and really struggled this week. Looking forward to refeed tomorrow.
Going to raise again Monday and hopefully push a little harder in the gym.
Got myself some cheap Hyperdrive N.O from USN so going to try that to see if it will give me a performance boost. I don't usually use any pre-workouts so hopefully it will make a difference.
This morning after peeing I weighed 75.4kg.
Macros for Training days will be:
Protein - 225g
Carbs - 330g
Fat - 60g
Refeed day:
Protein - 210g
Carbs - 430g
Fat - 60g
Offdays from training:
Protein - 225g
Carbs - 290g
Fat - 60g
New cardio protocol:
2 - 20 min HIIT sessions
Off to do an Upper day in an hours time and will log it here later. Deadlifts last week were 160 3 x 3 and 180 for 3 x 1. First time I've deadlifted in 6 or so months, so going to try and increase slowly. I'd like a clean 220kg deadlift next year without too much body weight gain ie at around 80kg bodyweight. Updated pics coming soon also. I'm around 1kg heavier over 6-7 weeks, so pretty happy with this kind of slow weight gain.
Macros for Training days will be:
Protein - 225g
Carbs - 330g
Fat - 60g
Refeed day:
Protein - 210g
Carbs - 430g
Fat - 60g
Offdays from training:
Protein - 225g
Carbs - 290g
Fat - 60g
New cardio protocol:
2 - 20 min HIIT sessions
Off to do an Upper day in an hours time and will log it here later. Deadlifts last week were 160 3 x 3 and 180 for 3 x 1. First time I've deadlifted in 6 or so months, so going to try and increase slowly. I'd like a clean 220kg deadlift next year without too much body weight gain ie at around 80kg bodyweight. Updated pics coming soon also. I'm around 1kg heavier over 6-7 weeks, so pretty happy with this kind of slow weight gain.
Went in pumped for a good workout but it wasn't great.
Bench press
100kg x 3 x 4 (paused reps)
122.5kg x 3 x 1 (paused reps)
Bench felt easy
Deadlifts
160 x 3 x 4 (reset each rep)
180 x 3 (was supposed to be 3 x 1 but struggled to get it up so bounced three out lol)
Barbell press
45kg x 3 x 10
felt easy
Then there was a few other assistance exercises for back, shoulders, chest and arms.
Workout felt ok but was hoping for heavier deadlifts. For some reason I just couldn't break 185 off the floor. Felt stupid since I've done heavier back right at the end of my cut. I was just in one of those crappy mental zones and it didn't feel right at all. Felt like 220 lol
Bench press
100kg x 3 x 4 (paused reps)
122.5kg x 3 x 1 (paused reps)
Bench felt easy
Deadlifts
160 x 3 x 4 (reset each rep)
180 x 3 (was supposed to be 3 x 1 but struggled to get it up so bounced three out lol)
Barbell press
45kg x 3 x 10
felt easy
Then there was a few other assistance exercises for back, shoulders, chest and arms.
Workout felt ok but was hoping for heavier deadlifts. For some reason I just couldn't break 185 off the floor. Felt stupid since I've done heavier back right at the end of my cut. I was just in one of those crappy mental zones and it didn't feel right at all. Felt like 220 lol
Short update.
Weight and weights going up. Currently weighing 77kg and on Tuesday I benched a single on 140kg. It wasn't a paused rep, it was touch and go but was controlled.
Got myself a GOPRO camera so going to start recording some lifts.
Deadlifts not going up much, really struggling on them. Doing 165 for sets of 3, and my singles on 180.
Bodyweight has gone up slowly, 2-3kg in just over 2 months. It's exactly the kind of weight gain I'm looking for.
Had a bit of a relaxed christmas and went snowboarding for a week so training and macro's suffered, as such I'm still eating the same macro's as prior to christmas to see myself stabilise a bit before I increase again.
Training days:
225g protein
340g carbs
60g fat
Sorry for the absence, I work incredibly long/busy days and I work weekends. As such, keeping this log updated is hard, but I do stalk the place from time to time. Just more of a lurker than a poster
Weight and weights going up. Currently weighing 77kg and on Tuesday I benched a single on 140kg. It wasn't a paused rep, it was touch and go but was controlled.
Got myself a GOPRO camera so going to start recording some lifts.
Deadlifts not going up much, really struggling on them. Doing 165 for sets of 3, and my singles on 180.
Bodyweight has gone up slowly, 2-3kg in just over 2 months. It's exactly the kind of weight gain I'm looking for.
Had a bit of a relaxed christmas and went snowboarding for a week so training and macro's suffered, as such I'm still eating the same macro's as prior to christmas to see myself stabilise a bit before I increase again.
Training days:
225g protein
340g carbs
60g fat
Sorry for the absence, I work incredibly long/busy days and I work weekends. As such, keeping this log updated is hard, but I do stalk the place from time to time. Just more of a lurker than a poster
Update:
Training days:
Protein: 225
Carbs: 360
Fat: 60
Non-training days:
Protein: 225
Carbs: 320
Fat: 60
Refeed:
Protein: 210
Carbs 460
Fat: 60
Bodyweight: 77.5kg average this week.
Lifting:
Benched 140 touch and go
130 paused for a double
Squat: 150 for 3 x 3
180 for single
Deads: 170 for 3 x 5 (reset each rep)
Not sure about weight training goals, I'd like to base them off my old maxes. So I'd like 140kg for 5 paused on bench, 180 for 5 on squats and 220 for 3 on deads. BUT if I stay 'lean' bulking like this it's unlikely.
At the moment I'm just focusing on building muscle and not bothered about weights, I need in the next few weeks to see if I decide to stay lean and cut at 82/83. Or if I'll go all out for strength.
My training partner is currently being coached by Dan Greene, so seeing him put up some crazy progress and lifts is making me think I should switch to strength training.
Got a few weeks to decide anyways. Will get some pics up this week sometime if I can bring myself to ignore how much worse I look haha. The stage in between being lean and being 'big' (relative haha) is the worst.
Training days:
Protein: 225
Carbs: 360
Fat: 60
Non-training days:
Protein: 225
Carbs: 320
Fat: 60
Refeed:
Protein: 210
Carbs 460
Fat: 60
Bodyweight: 77.5kg average this week.
Lifting:
Benched 140 touch and go
130 paused for a double
Squat: 150 for 3 x 3
180 for single
Deads: 170 for 3 x 5 (reset each rep)
Not sure about weight training goals, I'd like to base them off my old maxes. So I'd like 140kg for 5 paused on bench, 180 for 5 on squats and 220 for 3 on deads. BUT if I stay 'lean' bulking like this it's unlikely.
At the moment I'm just focusing on building muscle and not bothered about weights, I need in the next few weeks to see if I decide to stay lean and cut at 82/83. Or if I'll go all out for strength.
My training partner is currently being coached by Dan Greene, so seeing him put up some crazy progress and lifts is making me think I should switch to strength training.
Got a few weeks to decide anyways. Will get some pics up this week sometime if I can bring myself to ignore how much worse I look haha. The stage in between being lean and being 'big' (relative haha) is the worst.
As in powerlifter Dan Green? The chap who holds a number of world records at the moment? If so where are you based?
Yup that's the guy!
He gets trained online though. Like bodybuilding coaches haha. Except instead of sending photo's he sends his log (all his lifts detailed/how he felt in the week etc) and video's of all his pr's/occasional work sets.
He gets a workout programme each week (detailing exact weights to be used on each exercise ie:
Monday: Deadlift off floor 3 x 140kg, 2 x 160kg
deadlift off 4 inch blocks: 2 x 200kg
etc (made that up of course)
and he also gets tips and advice on his form from his video's.
He's also is a member of his private facebook group with his other athletes, where they post up video's etc to talk about and share info. He's been with him 10 weeks and had most of his lifts go up quite a bit so I think he paid for another 10 weeks now.
And we're not based anywhere near Dan haha
One year later and I'm rubbish!
I've been coasting for the past year. With work I've been training once or twice a week, just doing upper/lower alternating.
I expected to be a beast by now but instead I've just been spinning my wheels if not getting worse!!
Last week I started training properly (although this week has already been rubbish.)
Monday:
Bench press
Warmups
140kg x 3
140 x 3
120 x 5
100 x 8
Incline Flies:
20kg x 10
20 x 10
Klokov Press:
50 x 6
50 x 6
50 x 6
Bent over DB rows
36 x 6
36 x 6
36 x 6
Pull ups
bodyweight for 10
bw x 8
bw x 5
Some arms
Tuesday: Lower
Squats:
warmups
140 x 8
140 x 8
100 x 10
Deadlifts
warmups
170 x 8
Leg press
" x 25
" x 25
" x 25
Calf raises in leg press machine
5 sets of 25 reps
And that's it for my crap first few days! Going to try and motivate myself using this thread to start hitting it hard again. I increased macro's and 'worked hard' for a few months and now the past year I've sat at the same weight (roughly 88kg and fat). I'll get up a pic or two later so you can see how much I suck!
The aim is to continue bulking till around Christmas time, and then spend 5/6 months cutting and end up same leanness as the top pic but a few kg heavier. If I manage that I'll be happy! I don't think I've set myself back by TOO much. Just not moved forward!
Laters all!
Edit: Just thought I'd add a tiny bit of backstory. I've always trained in the only 'hardcore' gym here but their opening hours are so bad that I've been unable to go. My girlfriend has just started training again at some health club place and wanted me to join her, so I thought having someone to make me go (and a gym with much better opening hours including weekends) would motivate me to start progressing again. So I've begun my journey again and I'm hoping to make some great progress. I was around 75kg in that first pic at the top and I'm hoping to maybe be 78kg in the next cut. I'd love to be 80kg but I can't really see that happening. But sucky as I'm 25 now and I always had this idea in mind of my goal by 25, a goal I've had since I was like 19/20. And yet here we are at 25 and I'm not anywhere close to what I wanted to look like/be strength wise. So it's back to the drawing board for now and just doing an old programme I found on my pc from years ago. Wish me luck!
I've been coasting for the past year. With work I've been training once or twice a week, just doing upper/lower alternating.
I expected to be a beast by now but instead I've just been spinning my wheels if not getting worse!!
Last week I started training properly (although this week has already been rubbish.)
Monday:
Bench press
Warmups
140kg x 3
140 x 3
120 x 5
100 x 8
Incline Flies:
20kg x 10
20 x 10
Klokov Press:
50 x 6
50 x 6
50 x 6
Bent over DB rows
36 x 6
36 x 6
36 x 6
Pull ups
bodyweight for 10
bw x 8
bw x 5
Some arms
Tuesday: Lower
Squats:
warmups
140 x 8
140 x 8
100 x 10
Deadlifts
warmups
170 x 8
Leg press
" x 25
" x 25
" x 25
Calf raises in leg press machine
5 sets of 25 reps
And that's it for my crap first few days! Going to try and motivate myself using this thread to start hitting it hard again. I increased macro's and 'worked hard' for a few months and now the past year I've sat at the same weight (roughly 88kg and fat). I'll get up a pic or two later so you can see how much I suck!
The aim is to continue bulking till around Christmas time, and then spend 5/6 months cutting and end up same leanness as the top pic but a few kg heavier. If I manage that I'll be happy! I don't think I've set myself back by TOO much. Just not moved forward!
Laters all!
Edit: Just thought I'd add a tiny bit of backstory. I've always trained in the only 'hardcore' gym here but their opening hours are so bad that I've been unable to go. My girlfriend has just started training again at some health club place and wanted me to join her, so I thought having someone to make me go (and a gym with much better opening hours including weekends) would motivate me to start progressing again. So I've begun my journey again and I'm hoping to make some great progress. I was around 75kg in that first pic at the top and I'm hoping to maybe be 78kg in the next cut. I'd love to be 80kg but I can't really see that happening. But sucky as I'm 25 now and I always had this idea in mind of my goal by 25, a goal I've had since I was like 19/20. And yet here we are at 25 and I'm not anywhere close to what I wanted to look like/be strength wise. So it's back to the drawing board for now and just doing an old programme I found on my pc from years ago. Wish me luck!
Last edited:
Yesterday was squat day.
Box Squats:
Bar x 10
60 x 10
100 x 5
130 x 5
140 x 6
140 x 5
Leg Press
2 x 8
Hack Squats
100 x 8
100 x 8
Leg Curls
2 x 8
Stiff Legs DB's
40's for 2 x 8
Calves
Load of Calf raises in leg press as it's a new gym and I can't see any other calf machines...
Box Squats:
Bar x 10
60 x 10
100 x 5
130 x 5
140 x 6
140 x 5
Leg Press
2 x 8
Hack Squats
100 x 8
100 x 8
Leg Curls
2 x 8
Stiff Legs DB's
40's for 2 x 8
Calves
Load of Calf raises in leg press as it's a new gym and I can't see any other calf machines...