Personal training / advice

May 25, 2013
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Feeling you on that one. Im starting to feel my cut now. Its not been bad until this last week and I'm starting to get the shakes with it a little too. I'll stick it out another week then have a good refeed then go again. Do you include refeeds
Yeah I do refeeds when I feel the need for them, might have to do one soon if I keep feeling this lethargic and hungry. I think they are useful tool during a cut, always feel way better after a refeed and my workouts always seem better after a refeed.
 

mandela

CHB Führer
May 16, 2013
22,468
9,996
Scotland
Meant to do legs and shoulders on Saturday but have done fuck all until tonight when I done shoulders and abs...legs a wee bit sore from fitba on Sunday.

Ohp 4x10/ crunches on ball 4x25
Clean and press 3x15 / lying leg raises 3x25
Landmine pushes 3x15 / captains chair knee raises 3x25
Side and front lat raises 3x8 / BB roll outs 3x12

Kept the tempo up and got a bit of a sweat on. Still don't feel like I really worked out though.
 
Jan 31, 2017
1,069
235
Meant to do legs and shoulders on Saturday but have done fuck all until tonight when I done shoulders and abs...legs a wee bit sore from fitba on Sunday.

Ohp 4x10/ crunches on ball 4x25
Clean and press 3x15 / lying leg raises 3x25
Landmine pushes 3x15 / captains chair knee raises 3x25
Side and front lat raises 3x8 / BB roll outs 3x12

Kept the tempo up and got a bit of a sweat on. Still don't feel like I really worked out though.
Do you so everything super setted now?

When my GVT comes to an end I'm contemplating keeping the super sets going for when I do FBS.
 

mandela

CHB Führer
May 16, 2013
22,468
9,996
Scotland
Do you so everything super setted now?

When my GVT comes to an end I'm contemplating keeping the super sets going for when I do FBS.
The only things I don't superset on are squats, DLs and chin/pull ups. If I'm doing a heavy set of bench i probably won't either but if i'm doing incline bench or shit like that i do. So basically just the bigger compounds where i need a rest between sets.
 
Jan 31, 2017
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The only things I don't superset on are squats, DLs and chin/pull ups. If I'm doing a heavy set of bench i probably won't either but if i'm doing incline bench or shit like that i do. So basically just the bigger compounds where i need a rest between sets.
So you actually put thought into it and program your own workout.

Fuck.

I have my FBS workout that I paid for and tweaked with the online PT, so I don't wanna bastardise it tbh, but then again I love the pump of supersets because it gives extra endorphins imo.

Like when I superset GVT and I smash out 2 lots of 10x10 I fele like I've discovered my primal self lol.
 

mandela

CHB Führer
May 16, 2013
22,468
9,996
Scotland
So you actually put thought into it and program your own workout.

Fuck.

I have my FBS workout that I paid for and tweaked with the online PT, so I don't wanna bastardise it tbh, but then again I love the pump of supersets because it gives extra endorphins imo.

Like when I superset GVT and I smash out 2 lots of 10x10 I fele like I've discovered my primal self lol.
I know what i'm going to do ahead of every workout. Even yesterday when I decided to drop legs for Abs i have a routine for that with previous weights logged so i know i'm progressively loading. I use the daily strength app which keeps the history for every exercise you do.
 
Jan 31, 2017
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I know what i'm going to do ahead of every workout. Even yesterday when I decided to drop legs for Abs i have a routine for that with previous weights logged so i know i'm progressively loading. I use the daily strength app which keeps the history for every exercise you do.
I've not heard of that one, but I do keep a spreadsheet. Although I use it to plan my next workouts weights, rather than track progress.

I've dabbled with the strength level website because that calculates an estimated 1rm which is useful for when I wanna compare lifts across different rep ranges, but I don't use it enough tbh.
 

mandela

CHB Führer
May 16, 2013
22,468
9,996
Scotland
I've not heard of that one, but I do keep a spreadsheet. Although I use it to plan my next workouts weights, rather than track progress.

I've dabbled with the strength level website because that calculates an estimated 1rm which is useful for when I wanna compare lifts across different rep ranges, but I don't use it enough tbh.
This app does all the 1rm calculations. Charts progress on each exercise, breakdown of body parts used, all that shit. You'd love.

It's 2019, ffs. Get an app on your phone.

I use Daily Strength but no doubt they all do similar.
 
Jan 31, 2017
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235
This app does all the 1rm calculations. Charts progress on each exercise, breakdown of body parts used, all that shit. You'd love.

It's 2019, ffs. Get an app on your phone.

I use Daily Strength but no doubt they all do similar.
I'll give it a look.

Cheers.
 
Jan 31, 2017
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235
@mandela

I've started using that app. I bought the premium version to unlock all the features.

I quite like it tbh.

It doesn't track 1rm properly for GVT because it uses the formula for 10 reps, which doesn't really take into account the fatigue, but it gives me something to track anyways so I'll keep using it.

I used to use a spreadsheet to track my lifts and a boxing timer to time my workouts and then the fitbit app to log my workouts. Seems like this does all 3 in one for me so hopefully it goes well.
 
Reactions: mandela
May 25, 2013
5,487
2,085
I'm a total luddite compared to you guys I'm still using a pen and a notebook to track my workouts.

I again felt tired and lethargic today, so today's bench workout unsurprisingly didn't go according to plan. I'd already dropped 2.5kg off my training max for bench last week, so was hoping to maintain my bench workouts at the same intensity as my last cycle but had to take another 2.5kg off my training max. I barely managed 2 sets of 3 reps at 84kg which I had managed to do 5 sets off only 2 weeks ago. So it's clear my bench has dropped, no way I can bench 95kg now based off this workout, my form was horrible for the first 2 sets, my arch collapsed and on the 2nd set I lost my footing on my leg drive.

Might do a refeed tomorrow and friday or perhaps this weekend, I think I need it.

Bench 2x3 @84kg / 1x3 @79kg / 2x3 @81kg
Decline Bench 5x6 @65kg
BB Rows 5x6 @76kg
Dips 3x12 @22.5kg
DB Rows 3x12 @20kg
OH DB Extensions 3x12 @17kg
DB Curl 3x12 @15kg
 
May 25, 2013
14,177
9,243
I'm a total luddite compared to you guys I'm still using a pen and a notebook to track my workouts.
Same. I've never used an app to track my workouts. Even when I was doing Sheiko and I had it all done up in a spread sheet I'd print the spreadsheet and staple it into my workout journal.
 
Jan 31, 2017
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235
I'm 5 pounds heavier then I should be but I'm reasonably confident it's the water weight gain from creatine.

I don't look any fatter and I'm deffo stronger then I used to be so I think it's fully in my system now(I didn't load, I just begun to take 5g a day)

I haven't gone above maintenance calories since the first week of April so it won't be fat I've put on.

It's a bit demoralising seeing my weight drop each week and then suddenly jump up by 5 pounds though so I'm gonna restart my weight tracking with tomorrow's weigh in being my baseline. I should still be able to lose weight with creatine, I'll just be 5 pounds heavier than I would be without it. I think.

Either way I want to be 195 pounds so I need to continue to drop weight.
 
Jun 4, 2013
15,399
1,496
Turned 40 the other day...been having issues with my feet.

Filmed myself hitting the heavybag today.

I compared it to a video I took a few years back...ridiculous level of decline.

Sucks.....
 
Reactions: Smudger
May 25, 2013
5,487
2,085
Turned 40 the other day...been having issues with my feet.

Filmed myself hitting the heavybag today.

I compared it to a video I took a few years back...ridiculous level of decline.

Sucks.....
I stay in shape and even I see a huge difference when on the rare occasion I do anything boxing related like hitting the heavy bag. I used to be pretty fast but I noticed my hand speed dropping since my early 30's, doesn't matter how much fitter I am, I'll never be as quick as I was, I'm probably even slower now that I'm in my 40's.

There's some aspects of the aging process that can't be offset, but there's others such as strength and endurance that can keep improving into our 40's. I just try and focus on those, hence why I rarely do anything boxing related now, it's just too depressing seeing how far I've fallen off in that regard.
 
Reactions: Johnstown
Jun 4, 2013
15,399
1,496
I stay in shape and even I see a huge difference when on the rare occasion I do anything boxing related like hitting the heavy bag. I used to be pretty fast but I noticed my hand speed dropping since my early 30's, doesn't matter how much fitter I am, I'll never be as quick as I was, I'm probably even slower now that I'm in my 40's.

There's some aspects of the aging process that can't be offset, but there's others such as strength and endurance that can keep improving into our 40's. I just try and focus on those, hence why I rarely do anything boxing related now, it's just too depressing seeing how far I've fallen off in that regard.
I sparred the other day with a 24 year old kid with 10 fights and did well...so I was happy with that.