Personal training / advice

Jan 31, 2017
924
200
First workout of the week

Bench 3*8@66kg
Military Press 3*8@36kg
Single Arm Row 3*8@35kg
Lunges 3*8@15kg
Arnold Press 3*8@15kg
Tricep Extensions D*S@12.5kg - 5kg
Neutral Grip Pullup 8 till failure

Last week was a nightmare in terms of workouts but I managed my calories well so managed to still drop a pound. 2 pound from my goal weight now and then I'll be using creatine to drive my numbers up. For the first time this year I've not been able to manage 3*12 on any exercise in my workout which means they're all at the right weight for the first time this year.

By comparison at my very strongest I could bench the equivalent of 3*12@70kg so that goal is within reach now. I was hoping to get there within the next 5 weeks but that is probably unrealistic now.
 
May 25, 2013
13,496
8,411
Started a bit of training for an upcoming hike, walking with a weighted backpack. Will start some stuff with a weighted vest on, maybe have to find some nearby hills.
 

mandela

CHB Führer
May 16, 2013
21,290
9,341
Scotland
Tried making protein ice cream last night.

Turned out like an incredibly thick milkshake but was delicious as fuck.

3 scoops (peanut popcorn), 1.5 frozen banana, 100ml milk, 1tbs peanut butter.

Had a little trouble blending it so had to add a bit more liquid than i wanted which meant i didn't get the thickness I want but definitely successful.

Cals: 553
Carbs: 46.7
Protein: 62.8
Fat: 15.6

Could reduce the carbs a little by using water, i guess. I'd like to reduce the carbs more but that comes from the banana which is needed to 'freeze' it. Could try it without peanut butter too, i guess. But wouldn't be creamy.
 
Last edited:
Jan 31, 2017
924
200
Tried making protein ice cream last night.

Turned out like an incredible thick milkshake but was delicious as fuck.

3 scoops (peanut popcorn), 1.5 frozen banana, 100ml milk, 1tbs peanut butter.

Had a little trouble blending it so had to add a bit more liquid than i wanted which meant i didn't get the thickness I want but definitely successful.
Just buy a tub of halo mate. 320 calories all in.
 

mandela

CHB Führer
May 16, 2013
21,290
9,341
Scotland
Actually, maybe it i froze it after blending it'd be more like icre cream rather than think milkshake. Could keep a tub in the freezer. Great idea, mands.
 

mandela

CHB Führer
May 16, 2013
21,290
9,341
Scotland
Just buy a tub of halo mate. 320 calories all in.
Just looked that up. Decent if you're watching cals but pretty shit if you're wanting protein. It's the different way to get protein i was looking for and what i made was around a pint with over 60g of protein. This Halo stuff only has 20g.
 
Jan 31, 2017
924
200
Just looked that up. Decent if you're watching cals but pretty shit if you're wanting protein. It's the different way to get protein i was looking for and what i made was around a pint with over 60g of protein. This Halo stuff only has 20g.
Yeah I have it as a low cal snack. Just smash a full tub of it no bother.
 
May 25, 2013
5,263
1,953
Squat session today, didn't go as planned. Bar felt heavy on my back even during the warm up sets, have to put that down to not sleeping well the last couple of nights and being stressed most of last week. The first 2 working sets went fine, depth good, form felt good but then when doing my max singles test which is meant to be AMRAP I felt a pain in my right quad when completing the first rep. Felt like I had more reps in the tank but with this slight injury wasn't confident I could do it pain free. Was the right decision, after my workout I tried doing body weight squats as part of my usual cool down and I felt the same pain again in my right quad, I couldn't contract the my right quad properly, if I had tried more reps on my max singles I would of definitely failed.

Squats 3x1 @82kg / 2x1 @87kg / AMRAP @91kg - 1 Rep completed due to injury
Front Squats 4x5 @69kg
Single Leg Extensions 12x3 @23kg
Glute Ham Raises 12x3
Paused BB Calf Raises 12x3 @73.5kg superset with Ab work
 

Presuming Ed

Cobra Kai
Oct 17, 2017
1,058
1,173
Body feels knackered right now. Tight hamstrings and calves for last week due to too much skipping (weeeee) and general overruse. Got the bird to give me a leg masage tonight which seems to have allievated it somewhat, but think need to go to a physio for sports massage and take three days off on the spin. Getting old is fucking cunt. I stretch them out like a right yoga douche too, feels good pre and post, but the tightness always comes back. It's a fucking rotter, frankly.
 
Reactions: mandela
Jan 31, 2017
924
200
2nd workout, always the toughest mentally for me this. Monday is fine because it's the start of the week, Wednesday is fine because it's the last strength session. Tuesday is always a bit hard because I have a voice at the back of my head every week saying "do it when you get home from work, go on just roll back over and turn that alarm off". Last week I gave in, this week I didn't thankfully.

RDL 3*12@66kg
Upright Row 3*10@36kg
21's 3*8@36kg
EZ Pullover 3*8@31kg
Reverse Fly 3*8@12.5kg
Lateral Raises D*S@10kg-2kg

Finished off with 26 pressups in a minute.

I feel like I'm getting leaner now, like I know it obviously looks leaner on the pics, but now I'm actually feeling it which is good because I've been in this slow deficit for nearly 8 weeks now. I've shifted 4 pounds and have 2 to go BMI wise.
 
May 25, 2013
5,263
1,953
Leg still doesn't feel right this morning after last nights squat session, still get a sharp niggling pain now and again. That along with the light rain and crazy wind made me decide against going for my usual morning run.
 
Jul 27, 2013
172
4
Glasgow
Been a bit lazy updating cos my workouts have been pretty crap last few days.

Sunday planned to do legs but couldnt be bothered.

Ened up doing about 8 sets of squats at 90kg. Cant remember the reps but 10+ at least.
Then did about 6 sets of bench 60kg.
Again 10-15 each set.

Did back on Monday, usually start off with DLs but some selfish cunts were hogging all the bars. Ended up doing:
Lat pd: 50kg 3x10
Rows 1x8 77kg 2x8 86kg 1x6 99.5kg
R.dealt flys 36kg 3x12
L.pd (alternative bar): 63.5kg 4x8

Felt pretty crap and generally wasnt feeling it.

Did a DL session at lunch yesterday. Tried to hit a new max of 200kg but failed. Got to the knees but couldnt get it all the way up.
Cant complain too much my max this time last year was 140-150kg.
 
May 25, 2013
5,263
1,953
Over the last 6 weeks I have averaged 2004 calories per day at and have put on 2.5lbs :think

Workout most days too.
I have the opposite problem I've averaged 3051 cals over the last week and I been doing over 3000 cals plus for over 2 weeks now and this morning when I weighed myself I lost 3lbs, was only 135lbs, I was 138lbs yesterday and been 137lbs for about 3 weeks before that. I hope it's was just a random weight fluctuation and I'll be heavier tomorrow.

Today I'm just eating what I like, had grilled cheese, leek and onion toastie and 2 eggs for breakfast, an apple for a snack, cheese burger, broccoli and some swede fries for lunch, a blueberry muffin for a snack and tonight I'll be having steak pie, mash and veg then some roast chicken and fruit after my work out should put me at 3190 calories. Damn my metabolism I'm 42 now, it should be easier to gain weight at my age but I keep stalling or losing weight randomly on this current bulk.
 
Reactions: mandela

mandela

CHB Führer
May 16, 2013
21,290
9,341
Scotland
I have the opposite problem I've averaged 3051 cals over the last week and I been doing over 3000 cals plus for over 2 weeks now and this morning when I weighed myself I lost 3lbs, was only 135lbs, I was 138lbs yesterday and been 137lbs for about 3 weeks before that. I hope it's was just a random weight fluctuation and I'll be heavier tomorrow.

Today I'm just eating what I like, had grilled cheese, leek and onion toastie and 2 eggs for breakfast, an apple for a snack, cheese burger, broccoli and some swede fries for lunch, a blueberry muffin for a snack and tonight I'll be having steak pie, mash and veg then some roast chicken and fruit after my work out should put me at 3190 calories. Damn my metabolism I'm 42 now, it should be easier to gain weight at my age but I keep stalling or losing weight randomly on this current bulk.
FUUUUCK YOOOOUUUU!!!!!!!!!!
 
Reactions: Brighton Bomber
May 25, 2013
5,263
1,953
Another hit and miss workout today, seems like a lot of my workouts have been less than great recently, either I'm having niggling injuries which is forcing me to drop weight or I simply cut the session short to prevent a possible worse injury.

Bench max testing session today. I had to do roll of shame twice during my working sets building up to my max singles and did 1 rep less than I had planned on all my sets, I just didn't seem to have the energy for the final reps.

But on the positive side I did set a PB for bench at 93kg which is a 3kg increase and with my weight mysteriously dropping this morning it means I hit a 1.5 x bodyweight bench. But the bar got stuck a third of the way up, I kept good form and dug deep and it ever so slowly creeped up until I completed the rep but god it was tough, don't think I've ever had to dig so deep to complete a rep.

I think I need to deload again next week, these bad sessions and poor sleep recently might be a sign of over training. The possible increased cortisol levels in body could be effecting my sleep which of course effects my workouts. I will tweak my program a little look to drop some of the intensity on the T2 accessory exercises, maybe by dropping reps but increasing sets, so the volume is the same but I get more rest due to the extra set or 2.

Bench 2x1 @84kg / 1x1 @88.5kg / 1x1 @93kg
Decline Bench 5x4 @74kg
BB Row 5x4 @62kg
Dips 12x3 @16kg superset with DB Rows 12x3 @15kg
OH DB extension 12x3 @15kg superset with DB Curls 12x3 @13kg
 
Jan 31, 2017
924
200
Yesterday I didn't get to sleep until 1:30 so I missed my workout this morning. I'll still get 4/5 done this week so I shouldn't complain, but it's two week in a row I've missed a workout now so it's annoying.

Although from what I've heard it takes two weeks of no training to lose muscle mass so I'll be alright really, especially someone of my level.

Just venting really.

As you were.
 

mandela

CHB Führer
May 16, 2013
21,290
9,341
Scotland
Another hit and miss workout today, seems like a lot of my workouts have been less than great recently, either I'm having niggling injuries which is forcing me to drop weight or I simply cut the session short to prevent a possible worse injury.

Bench max testing session today. I had to do roll of shame twice during my working sets building up to my max singles and did 1 rep less than I had planned on all my sets, I just didn't seem to have the energy for the final reps.

But on the positive side I did set a PB for bench at 93kg which is a 3kg increase and with my weight mysteriously dropping this morning it means I hit a 1.5 x bodyweight bench. But the bar got stuck a third of the way up, I kept good form and dug deep and it ever so slowly creeped up until I completed the rep but god it was tough, don't think I've ever had to dig so deep to complete a rep.

I think I need to deload again next week, these bad sessions and poor sleep recently might be a sign of over training. The possible increased cortisol levels in body could be effecting my sleep which of course effects my workouts. I will tweak my program a little look to drop some of the intensity on the T2 accessory exercises, maybe by dropping reps but increasing sets, so the volume is the same but I get more rest due to the extra set or 2.

Bench 2x1 @84kg / 1x1 @88.5kg / 1x1 @93kg
Decline Bench 5x4 @74kg
BB Row 5x4 @62kg
Dips 12x3 @16kg superset with DB Rows 12x3 @15kg
OH DB extension 12x3 @15kg superset with DB Curls 12x3 @13kg
Funny this. I've experienced exactly what you described. No explanation for it either.

Had a decent enough chest and bis session. Progressed a couple of things so can't complain.

Went my run and fuck me it was tough. Got the mile over in 6:50 so wasn't pushing too hard but sprints were tough as fuck. Needed longer rests and my 8th 'sprint' was barely a decent jog, ffs.

Had to stop twice on the mile back. Legs just felt heavy and dead.