Cycle 2, Wave 1
Shoulder stuff to warm up
Barbell BO Row
I was really happy with the 15 reps. The weight felt light and form was good. Pretty happy that my bench finally seems to be increasing.
I really had to check my ego today on the accessory work. I went a little bit higher in weight with the dumbbells and lower in reps. I failed on the 4th set which made me take some extra rest to make sure i stayed away from failure.
The rows were done with light weight, but i felt that only the 40kg sets were strict. Im going to keep that weight and do sets across next time. Strict reps, maximum contraction.
Tricep extensions, where to start :p. I had the lightest dumbbell (before going to the pink ones) and i failed on all sets. Everytime i came close to around 15 reps. It was a great finisher and the pump in my triceps was insane.
On the weight front, i lost 2lbs since Monday. Pretty good for not being on a diet. I think the two no carb days and the increase in protein really helped me out. Im going to stick with this, i feel great!
Had so much fun today, it was an amazing session. Im going to squat tomorrow, so i can get all sessions in one week. My gym closes soon for christmas break and i need to go all out before the break.
I want pictures of you using the pink ones next time :clown:
Very nice session. Doesn't it feel great when you have one of those days that just breaks all expectations. It's fun to get things dialed in just right. Nice job.
Saying exactly the same as Rhodes, good to see you cruising along with all things dialled in mate. We will have to try meet up for a BBQ or something in January Ren, get you to teach me about this here carb cycling business :P.
Cycle 2, Wave 1
Narrow Stance, deep reps (lower back off pad at the bottom)
Plates are 55lbs
My mind wasnt completely there today. I had a bad night sleep. However, seeing as i havent had a particular bad day in a long time, it isnt that bad.
Squats were meh. They felt heavy and i stopped after getting five.
The back raises however, were AMAZING. I have never felt such a pump in my lower back before. I decided to try them without any weight and they felt awesome.
Leg presses were nothing special. I was hoping i could really feel it in my quads but i didnt really feel anything. I think the load was too low, which is fine seeing as this was the first time ever i have done a leg press.
Tomorrow will be no carb again. Im really enjoying those days because i feel a lot less bloated than when i do eat carbs. All is good.
They can't all be gold. Still, a nice workout.
Cycle 2, Wave 2
Shoulder warm up
Outside shoulder width grip
Incline Dumbbell Press
I think i have added too many exercises on the OH press day. It took me about 1 hour and 45 mins to get everything done which is too much. The rows are going and i will have to see how much the incline presses help.
I was happy with the 7 reps, but it was a struggle. I am not really feeling any stronger this cycle which gives me the idea it might be from doing too much work. Furthermore, i really do not enjoy going 4 times a week. I have done it twice now and everytime i just feel beat up. 3 times is more than enough in my opinion.
Diet has been ok, nothing special. Doing grocery shopping today so tomorrow should be a good, strict day.
That was a whole bunch of chin-ups.
Cycle 2, Wave 2
We had a new barbell and i was pretty excited to use it seeing as all the other barbells have seen better days. The knurling was pretty tough, but on the lower weight sets it gave me better grip. On my all out set however, i felt my skin was being taken off. It still gave me better grip so i guess thats good :p. Im happy with 10.
Accessory work was done with short rests which resulted in me dripping with sweat. It was a pretty good session overall.
My no carb day started pretty well, but then ended in me going out for dinner because my girlfriend found out she graduated. I had steak and some chips so it wasnt all bad.
Tomorrow ill be going in for bench which will probably be the last serious session for this year. My gym closes and i didnt have the money for another membership. During this period, I will keep carbs low, protein high and maybe sneak in some stuff at a really small gym i can get in for free (prob all machines). Im hoping i wont loose any muscle. Im expecting loss of strength but that should be back in one week when my gym reopens on the 4th of January.
10x145 is crazy Ren... Good work mate.
Remember, even when you're not in the gym you can still do : Pushups, pullups, bar dips, squats and crap like that. It's not as good as weight training but it will be far better than nothing at all.
Nice workout. Hey, while you're at the other gym, just do what you can. You might even try out some of the machine replacement lifts, just to see how the other half lives :evillaugh:
So, today was supposed to be bench day but i had such a bad night sleep (hot as hell!) that i was incredibly tired. My lower back was also feeling a bit tight, so i decided not go. I kept pretty active the whole day despite feeling tired so i guess it isnt all bad. Im going to miss my gym a lot the coming two weeks, which is something i never expected to say.
Ill keep updating this journal even though im out of any serious weightlifting at the moment. My girlfriends parents have arrived which meant we were out all day. Diet has been lacking a little bit but i have been trying to keep protein high and cut off carbs in the afternoon.
Had a look at the little gym and there is a bench and some dumbbells. Im pretty sure i could do something there, just depends when i can go. Im also going to do some bodyweight complexes three times a week. I wanted to do one today, but after starting enthousiastically, my lungs were burning half way through. I have no conditioning what so ever :p. Im going to ease into it tomorrow and see what happens.
The complexes is the following:
Squats 10 reps
Lunges 10 reps
Push ups 10 reps
Sit ups 10 reps
Ill need to look at what else i can do. I also want to lift some stuff because i really miss deadlifting. I wonder how good my girlfriend could pretend to be a barbell...
Smart move. This little break would be a great time to work on conditioning. Too bad you don't have a sled.
First day in the very small gym. I have been keeping very active by walking everyday, but no weights. Diet can be much better, but the coming three days will be perfect again because i am at home again. Did some small stuff with a focus on conditioning. My lungs were burning at the end and i sweated the whole way home. Not bad for a gym with only 6 pairs of dumbbells.
Shoulder stuff to warm up
Dumbbell OH Press
Incline dumbbell press
Superset Tricep ext and dumbbell curls
Superset clean and press, front squats and Romanian deadlifts
3x10x7.5's, clean and press
3x10x10, Front Squat
3x10x22.5's, Romanian deadlift
Ren got his "PUMP" on :)
Awesome Deads! Enjoy the break from heavy lifting!
It seems that my time in Australia is coming to an end. My girlfriend recently graduated (done here 1.5 years masters in 1 year) and seeing that i graduated aswell in November, we are going back to Holland. Flights have been booked and im leaving this amazing country on the 14th of January.
Going back will mean some big changes because im going to live with my parents again for a little while. Im really going to try and keep this lifestyle up, but being without money and a job is going to complicate things. Ill have to make the best of it.
Time to enjoy my last weeks here.