The Syla5 Files

Weight gains this year:
Jan-13 11st 4.5lb (1st week)
Sep-13 13st 3.25lb (today)

Weight gain in almost 10 months 26.75lb........gains!!

I weighed in this morning at the heaviest i have ever weighed in my life :D. Time to be strict with my diet agian and ditch some of the surplus, mainly to make fitting in to my clothes easier again.

Squats - continuing with the beltless training
Bar x10
60x10
80x5
100x5
110x3
122.5x5
122.5x5
122.5x5
122.5x5

RDL's
85x10
85x10
85x10

Sumo Deadlift
85x5
100x5
100x5
100x5

Pull Throughs (green band) SS with Laying Leg Raises
10+15
10+15
10+15

Knee Raises
10
10

Low carb CBL prep phase has started :(
 
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if i have time! i used hiit during my first prep to good effect, but i think i may just run a longer prep phase this time around
 
Carb depleted work outs are deceptive. Start out great then drop off so fast!

Bench
Bar x20
CG Bar x20
WG Bar x20
40x10
60x10
80x5
97.5x3+2 - felt a tight stretch in my right pec so dropped the weight back to reduce risk of injury
90x5
90x5
90x4+1 <- extra set due to dropping the weight
DS 60x8

Pleased with the bench considering no carbs since sunday.

Skull Crushers SS with Overhead Extensions
35x10+15x10
35x10+15x10
35x8+15x10

Incline DB Bench
30x5 (lol hit the wall!) +24x5
24x9
24x8

Seated Row
59x10
66x10
66x10

Face Pulls
41x10
41x10

Paused Goblet squats
20x7
20x7
 
Missing training yesterday due to a quite painful toe after having something dropped on it. Could barely put on socks and shoes :(

Weight update
12st 9.75lb.....-7.5lb in 5 days.

Hoping to get some hiit training in next week to really try and drop some far in the last 5 days of prep before jumping back on to back loading.

Still been hitting 2k cals per day this week with plenty of fats and proteins.
 
Coffee - 20g coconut oil 10g protein

Chicken salad 150g chicken 40g-60g oil

30-40g nuts

Chicken salad 150g chicken 40g-60g oil

Shake
30g protein, 5g leucine, 5-10g glutamine

300-400g chicken
100-200g cauliflower+broccoli
20-40g butter

2 eggs with 10-20g butter

Sometimes throw in an extra shake as well
 
Squats
Bar x10
60x10
80x5
100x5
120x5
120x5
120x5
120x5

RDL's
80x10
80x10
80x10

Sumo Deadlifts
80x5
80x5
80x5
80x5

Pull Throughs SS Laying Leg Raises
10+25
10+25

done.

Energy levels are starting to flag after the first main exercise, now on day 8 no carbs, not doing hiit is definietly dragging out the process of prep phase compared to the first time i did it.
 
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9 days no carbs, today is day 10. Checking my weight in the morning and will plan the backloads accordingly.

Energy levels are down, strength feels fine but i just cant push out the volume.

Bench
CGbar x20
Bar x20
40x10
60x5
80x5
90x5
90x4+1
90x4+1
DS 60x5

Dips SS with Skullcrushers
BWx10 + 30x10
BWx10 + 30x10
BWx10 + 30x10

Inclined DB bench
28x7
28x7
28x8

Seated Rows
59x10
66x10
66x10
66x10

Face Pulls
41x10
41x10
41x10

Laying leg raises
10
15

Plank
30sec x1
 
Backload days looked a little something like this:
(protein/carbs/fats/cals)
230/360/115/3500

Non Backload day
210/42/125/2170
(30g of the carbs on non backload day are in my post workout due to training mornings this is just how that works out)

I am going to dial back the backloads to around 300g carbs to see if i can push the strength still while dropping a little more fat.
 
well 360g in less than 3 hours of the day is pretty crazy. If i lay it out for you my time line looks a little something like this on a backload.

17:15 Shake 50g dextrose 30g whey 15g other stuff
18:15 Dinner 150g (pre cooked weight) rice + meat 300g portion
19:00 75g cornflakes 50g dextrose 500ml milk
19:45 2-3 Crossiants + Banna
20:30 occasionally an extra snack toast with PB+Choc spread and a class or milk or some cookies :)
Pre Bed shake around 21:00

pretty heavy evening really
 
10 days of ultra low carbs

Weight 30/09/13: 13st 3.75lb (185.75lb 84.25kg)
Today 10/10/13: 12st 8.5lb (176.5lb 80.05kg)

weight drop has been a nice 4kg. First backload tonight, and the plan for the next month or so is to reintroduce backloads, bring my strength back up, and hopefully drop a few extra lb's of fat.
 
Backload last night keeping them a bit lower then my usual went for 280g(ish) and energy for this mornings workout was much better.

Weight this morning was at 12st 8.5lb which is positive post backload as normally I gain 2-3 lb the morning after a backload. I will be keeping an eye on weight as i expect to gain back some water weight over the next week.

Deadlifts
Bar x10
sumo bar x10
70x5
Sumo 70x5
90x5
Sumo 90x5
110x3
Sumo 110x3
130x3
Sumo 130x3
140x3
Sumo 140x3
sumo 110x8

BOR's
70x10
70x10
70x10

Seated DB Press
24x8
24x8
24x8

Lat Pull Downs
59x10
59x10
59x10

Laying Leg Raises
20
20
20

Side Raises
8x10
8x10
10x10

really need to fix a routine around 3 days + a possible extra day, saturdays have been to busy to get in the gym recently
 
4 days in the week just doesnt for me, it eats in to the evening before far to much. I dont normally have saturdays that are as busy as they have been so hopefully that will be fine.
 
Squats
Bar x10
60x10
80x5
100x5
110x3
122.5x5
122.5x5
122.5x5
bit of knee collapse going on, not a lot but keeping an eye on it.

RDL's
60x10
80x5
100x5
100x5

Sumo DL
100x8
100x5
100x5

Pull Throughs (green band)
10
10
10

Laying Leg Raises
15
15
15

Weight (according to gym scales) 12st 7.3lb (175.3lb 79.5kg)
 
nope dropped them a while ago, its less of a weakness and more of a mind over matter thing. As soon as it happens i can get my knees back out again.
 
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Paused Bench
Bar x20
WG Bar x20
40x10
Paused from here
60x5
80x5
80x5
80x5
80x5

CGBP - short rests, sharing bench with a rusher...
60x5
70x5
70x4
70x5

Incline DB bench
28x8
28x8
28x6

Seated Row
66x10
66x10
66x10

Dips SS knee Raises
10+10
10+10
10+10

Face Pulls SS laying Leg Raises
41x10+15
41x10+15
41x10+15

Weight post backload this morning at 12st 7.5lb...god damn that water weight flying back on.........oh wait not yet :p
 
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