Caporegime
Them GHRs, where did you do them?
There are gains coming, Mr Wayne.
- Thread starter BennyC
- Start date
Back extension bench or you can wedge your feet under the bags in the MMA room.
Took care to try and keep trap activation to a minimum again. Heat packs and rumble rolling/golf/hockey balls aren't having much luck. Feels a little inflamed. Bamboo massage Monday confirmed.
Last edited:
Week 2: Reverse Diet
Cals / Carbs (g)
Thursday 2637 / 278
Friday 2647 / 284
Saturday ??? / ??? (Strongman meet & Chinese buffet)
Sunday 2177 / 163
Monday 2306 / 151
Tuesday 2578 / 288
Wednesday 2626 / 295
Calories remained similar toward the end of the week as at the start due to slightly missing my fat macro and exceeding my protein macro slightly. That said training days are still an increase of 150 cals over last week. Off day carbs will remain at 160g increasing in week 3.
I fasted until about 4PM on the day of strongman (Saturday), had a small PWO and a few Quest bars, generally didn't do too much damage avoiding platefuls of carbs and trying to gauge my allowance roughly and avoided excess sauces etc.
That said Friday's pizza caused a slight spike on the scales, as did Saturdays buffet and then I had a can of refried beans in an evening meal on Tuesday doubling my sodium intake
causing another spike. However things have normalised pretty quickly. My 7 day moving average has increased slightly because of these 'events' and I expect it to return and then decrease next week with some wiser food choices, ultimately it's just water but still... Generally speaking there has been no significant change though looking at a 7DMA it needs to be tracked closely as it won't increase quickly, something like an 86KG 7DMA would have me raise an eyebrow.Daily average calorie increase: 135
(Less than last week's 238 as this is now two weeks consecutive taper and there was a small jump out of my cut)
Edit: To include 1st weigh in of week 3 + trendline.
Edit: 90 day Sodium intake (Some foods in MFP have no recorded Sodium value so there is a little deflation of sodium intake overall):
Foodporn:
8 stack waffles with Natural & Chocolate Frozen Yoghurt, 1 x Freddo, 1 x Stroopwafel, 1 x half easter egg, Choc Fudge & Maple Zero Calorie syrups, strawberries, icing sugar.
Ostrich Burger, Mangetout, Mini Sweetcorn, Spicy Sweet Potato wedges & peanutbutter
200g Lean Steak Mince, 485g Spicy potato wedges, 300g refried beans, 125g mushrooms, 150g pepper, 215g mangetout, 210g sugarsnap peas, 50g salsa, 50g cheddar = filling.
Salad serving bowl required to contain.
with Natural & Chocolate Frozen Yoghurt, 1 x Freddo, 1 x Stroopwafel, 1 x half easter egg, Choc Fudge & Maple Zero Calorie syrups, strawberries, icing sugar.
Ostrich Burger, Mangetout, Mini Sweetcorn, Spicy Sweet Potato wedges & peanutbutter
200g Lean Steak Mince, 485g Spicy potato wedges, 300g refried beans, 125g mushrooms, 150g pepper, 215g mangetout, 210g sugarsnap peas, 50g salsa, 50g cheddar = filling.
Salad serving bowl required to contain.
Last edited:
Relatively concise with a little more volume. Reminiscent of how I used to train legs. I had quite bad DOMS from Tuesdays session, was still avoiding fatiguing/taxing free weight hamstring/quad work.
Very sweaty and much pump.
Some joocey lat activation on the rings and with the DB rows, definitely keep these in for a few weeks.
Dropped my floor press weight back as the speed focus was gone.
Good session overall
Feeling fresh for some heavy back squats today, hopefully the week off full throttle and some variation has helped.
Some impromptu heavier squats yesterday. Felt fresh and full of beans. Relatively happy with strength & power considering I'd been struggling with doubles & triples at 160 during my cut. Form/motor pattern is a little off so just need some more time under the bar I think. I'm probably getting a little too much depth causing a little wink. Foot positioning on the 190 was awful and probably didn't help, setup was a little rushed and clipped the blocks on the way out too.
Need to stop using the powerbar for heavy work because it's made of cheese and also move back in to a rack for safety.
Can't complain as:
January 210KG /94KG BW = x 2.234
July 190KG / 85KG BW = x 2.235
And numbers should start creeping up shortly now my calories are back up to maintenance levels and will shortly be in to a surplus.
Interesting diet/nutrition update tomorrow
Caporegime
Glorious
Cryingman.gif
Cryingman.gif
Awesome work - I like the pause mid-way just to show your spotter you're a boss.
Pause/stall/cry for help. It's all the same
Not quite sure why but heavy bench just feels like I'm in a bad position at the moment, no pain but just really not optimal at all for power/weak so still playing around with grip width & elbow placement and lat involvement.
Savickas felt okay though I might try some seated BB press for the first time ever next week.
Great session other than bench positioning.
Week 2 average calories: 2510
Week 3 average calories: 2621
Average daily increase: 112
Weekly total carb increase: 35g
Week 2 Bodyweight high/low: 86.5KG / 85KG
Week 3 Bodyweight high/low: 85.2KG / 84.4KG
Week 1 starting 7DMA: 85.8KG
Week 3 Reverse Diet 7DMA: 84.8KG
1KG/ 2.2lbs average decrease
- I've sped things up slightly increasing carbs 30-35g weekly on training days as 20-25g seemed to be a little on the slow side + I think I can get away with it
- Approaching what would be 'maintenance' level calories for me usually
- Bodyweight still on a downward trend
- Cardio now tapered down to 10 minute incline walk, the last of which was Monday. Now I'll be doing 5-10 mins of HIIT twice a week as I like doing some CV work.
- Losses experienced the days after having trained, perhaps oddly? I would think logically the intake of carbs & water retention would show a gain and that lower carb rest days would show a loss
- Still unsatisfied by portion sizes but think that's a given
- Trying to hit at least 30g fibre daily (not too difficult)
- Interested to learn about the effect of sodium & potassium in the body and the effect on bodyweight & composition by both
So despite having finished cutting 3 weeks ago I weighed in at my lightest on Sunday morning after 309g carbs @ 84.4KG approximately 1.5KG / 3.3lbs lighter. My overall training volume & intensity has not really increased at all so TDEE has remained fairly consistent.
Food:
Some sort of apple crumble. Cooked apples, cinnamon, with overcooked porridge topping with cinnamon, Frozen Yoghurt, Dark chocolate chunks and zero calorie maple syrup.
Crunchy Nut clusters with Frozen Yoghurt, Fruit & Nut, Galaxy, Tesco White Chocolate, Hazelnut wafers, zero calorie golden syrup, zero calorie chocolate fudge syrup
Cottage cheese with zero calorie strawberry syrup, flaked almonds, crunchy nut clusters, hazelnut wafer
Horse mince, white rice, mini sweetcorn, sugarsnap pears, refried beans.
Wholemeal pitta, turkey breast on a bed of chopped spinnach and philadelphia & chive, plum tomatoes, Hovis digestive biscuits with phili & chive, mixed nuts with Lindt 70%, 300ml Almond milk blended with a banana, whey and aminos.
Mixed nuts with crunchy nut clusters and galaxy chopped chunks.
Quark with Options caramel Belgian chocolate mix and flaked almonds (had again with butterscotch zero cal syrup for extra hnnng)
3 packets sugar free jelly
Crunchy Nut clusters with Frozen Yoghurt, Fruit & Nut, Galaxy, Tesco White Chocolate, Hazelnut wafers, zero calorie golden syrup, zero calorie chocolate fudge syrup
Cottage cheese with zero calorie strawberry syrup, flaked almonds, crunchy nut clusters, hazelnut wafer
Horse mince, white rice, mini sweetcorn, sugarsnap pears, refried beans.
Wholemeal pitta, turkey breast on a bed of chopped spinnach and philadelphia & chive, plum tomatoes, Hovis digestive biscuits with phili & chive, mixed nuts with Lindt 70%, 300ml Almond milk blended with a banana, whey and aminos.
Mixed nuts with crunchy nut clusters and galaxy chopped chunks.
Quark with Options caramel Belgian chocolate mix and flaked almonds (had again with butterscotch zero cal syrup for extra hnnng)
3 packets sugar free jelly
Some goodies arrived today:
Last edited:
Decided to try fitting Deadlifts in on my Lower HT day, low volume though, just testing to see where strength was at, don't plan on regular heavy pulls at the moment.
UPPER HYPERTROPHY 5.7.14
RING PULL UP
BW
Pronated x 12
Supinated x 10
Semi x 8
DB ROW
24KG x 12
26KG x 12
28KG x 12
KNEELING CABLE PULLOVER
25KG x 10 x 10 x 10
FLOOR PRESS
100KG x 3 x 3 x 3 x 3 x 3 x 3 x 3
1 hour 15 minute break while the gym shut for a stupid reason
(Extremely irritated now)
FLAT BENCH
100KG x 10 x 5 x 5
FLYES
18KG x 15 x 15
SEATED PRESS
40KG x 12 x 10 x 8
LATERAL RAISES
10KG x 12 x 12
DS 10KG,8KG,6KG,4KG,2KG,0KG
SEATED FACEPULL
Some x 12 x 12 x 12
FAT BAR CURL
+20KG x 8 x 5 x 5
INC DB CURL
10KG x some x some
LYING FOOTBALL BAR EXT
20KG x some x some
So yeah the hour break in the middle completely killed the workout I spend all week looking forward to
I'm not going to get in to details as to why as my jimmies will become re-rustled.Didn't feel full of beans yesterday for some reason, just felt like I was a little subdued for some reason, still happy with how things went/looked. Some knee movement on squats that hopefully time under the bar will sort.
Dabbling with some reverse pyramids for a few weeks before holiday to see what they deliver, as the DC widowmaker is a RP and that worked very well last year.
[/quote]
Last edited:
Man of Honour
My posterior chain is fried just reading this!
Normally about 90 minutes including a warm up. It's two days condensed in to one, Shoulders & Back, Chest & Arms, hence all the volume.
Not quite full of beans this week. Decided to strip a little volume out of this day and modify Saturdays workout slightly as bench is becoming a little frustrating, power & strength down (that said calories are only just now averaging maintenance so not to be unexpected). I could probably do with a break in all honesty so might hit up some other pressing angles for the next week or two until I go on holiday and then come back fresh.
Everything else feeling great other than bench being a little disappointing.
Nutrition update to follow.
Week 3 average calories: 2621
Week 4 average calories: 2757
Average daily increase: 137
Weekly total carb increase: 28g
Week 1 starting 7DMA: 85.8KG
Week 4 Reverse Diet 7DMA: 84.9KG
BW this morning 84.5KG.
Sodium intake was a little high this week and two lower sodium days (1500-2000mg) has seen 1KG water weight come off in the last two days, so I haven't gained anything yet. Rest day carbs snuck up a little but are now back down. Average calories are around maintenance now, recovery is reasonable but a surplus would be nice
Plotted carb intake on a secondary axis.
Cliffs: Carbs up to 360~ g, no significant movement in bodyweight.
Food
Home made lasagne, garlic bread, salad
Beef Mince, Sweet Potato with Peanut butter, Greens
Beef Taco's, Nachos, Vegetables, refried beans etc
What 'dinner' looks like after 2300 calorie mexican
Quark, Crunchy Nut cereal, apricots, strawberry zero cal syrup
Proats, Mini Cherrybakewell sponge cake, dark chocolate, flaked almonds, syrups
Proats, 2 maple syrup pancakes, galaxy chocolate, flaked almonds, syrups
Protein Waffles, Greek Yoghurt, Frozen Yoghurt, Banana, Dairymilk Thin, 2 Poptarts, icing sugar.
Beef Mince, Sweet Potato with Peanut butter, Greens
Beef Taco's, Nachos, Vegetables, refried beans etc
What 'dinner' looks like after 2300 calorie mexican
Quark, Crunchy Nut cereal, apricots, strawberry zero cal syrup
Proats, Mini Cherrybakewell sponge cake, dark chocolate, flaked almonds, syrups
Proats, 2 maple syrup pancakes, galaxy chocolate, flaked almonds, syrups
Protein Waffles, Greek Yoghurt, Frozen Yoghurt, Banana, Dairymilk Thin, 2 Poptarts, icing sugar.
Caporegime
I hate you.
If I made similar it would be 1200 calories+
If I made similar it would be 1200 calories+