1Tonne Bulk Log

[1Tonne]

Lol gp, as long as the feeding is good im sure I can make it if home

And cheers fatboy. Welcome to my really shit journal. Come in , laugh, hurl abuse, leave. Pretty much how it goes in here

Yesterday's breakdown

100cals short but made up for it with a spoonful of missus dinner lol.

Diet will be similar as yesterday.

Will weigh in most days but only post Monday mornings.




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[1Tonne]

Evening all, another long day. Session after work. Roll on next week when this stupid job is finished.

Today...

Back

Racks
60 x 12
100 x12
120 x 5
140 x 5
152.5 x 4
100 x 12
70 x 12

Single arm db row
12 x 20
25 x 15
35 x 7

Seated rope row (big squeeze and slow)
40 x 20
50 x 18
60 x 15

High cable pull single arm
30 x 20
40 x 12
50 x 10

Lat pull downs
40 x 16
45 x 14
50 x 11

Home - static bike - 100 calories burnt (11mins 30 sec ish)

Today's intake of food

Pretty much identical to yesterday. Pro a little high but no harm no foul. Still hitting calorie intake.

I'm fucked. Laters all.


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[1Tonne]

Bonjour!

Shoulders today.

Shoulders

Bb press (no bar)
Bar x 14
10 x 14
20 x 9
25 x 6
Bar x 9

Upright row oly bar
5 x 20
10 x 15
15 x 11 DS bar x 12

Rear fly
12 x 20
14 x 17
16 x 12

Seated shoulder press
14kg x 20
16kg x 12
18kg x 7 DS 7.5kg x 7

Side raise ss front raise
4 kg x 22 / 5kg plate x 16
5 kg x 18 / 5kg plate x 14
6kg x 13 / 5kg plate x 11


The one session where I tend to stick to higher rep ranges. For two reasons really -

Triceps are still fatigued from Monday
Higher volume seems to give me a much better mind muscle connection and pump. It also seems to cause less irritation to the left shoulder. Much less popping of joints than there used to be.

Long ass day. Delts are fried from 2hrs of subsea drilling to boot. Fucking shit job, but kinda fun at the same time. Gotta love something a little different to the norm.

Fun fair right by gym Tomo so been warned car park may be a no go area for weekend. Will drive down but sack it off if nowhere to park. Working sat night from 10pm to around 7am so unsure whether will squeeze it in then. Shall see how it goes.

Nandos chicken and rice time.




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[1Tonne]

On way to work, and damn hungry. Can only be a good thing. Roll on breakfast in about 3hrs.


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[1Tonne]

Evening all. Today I'm aching. Days have been stupid long, and since our team of 5 is inclusive of one injured old cripple and 2 useless fuckers, has been down to me and another. The other guy is old too so doesn't want to be drilling loads so seems to have fallen to me.

8hrs of drilling subsea with and 2hrs coming Tomo means I'm pretty fucked.

Arms session, needed 2 cans of red bull lol so dinner a little smaller than planned.


Arms

Barbell curls
2.5kg x 22
5kg x 16
7.5kg x 14
10kg x 12

Seated OH tricep ext
2pl x 20
2.5pl x 14
3pl x 11 DS 1.5pl x 10

Preacher hammer curls
8kg x 21
9kg x 18
10kg x 13

Cable tricep ext
40kg x 17
45kg x 12
50kg x 8 DS 20kg x 13

V-bar cable curl
35kg x 18
40kg x 15
45kg x 12 DS 20kg x 9

OH DB ext
24kg x 14
26kg x 10
26kg x 8 DS 16kg x 7


Small muscle group so everything heading towards the 20 rep range. Definite progress seen in last 4-5 weeks. Biggest change is have switched the movement to what feels comfortable more than what I'm told/read to be correct.

Everyone always says elbows tucked in for ext but I just finds that puts pain in the wedge of my elbows. Flared us much more comfortable for me and is how its been the last month.

Good session.

Smaller dinner, gold divers on tv, and then bed.

.....and do it all again Tomo.

Oh - note - haven't done cardio today or year due to time restraint but will do extra 30 mins on sat.



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[1Tonne]

Evening all. Finally the week is over and job ended well. Could have gone quite badly but we got lucky.

Came home and as I got back earlier than planned, went straight to legs altho if honest head wasn't in it at all and shoulders felt very heavy. Sort of dragged myself through it half heartedly.

Doesn't help that knee won't play ball. Even cause me jip on leg press which it doesn't normally. Ah well.

Legs

Wide press
60 x 29
80 x 26
100 x 23

Ham curl
40 x 20
50 x 14
55 x 11 DS 25 x 23

Leg ext
25 x 20
30 x 15
35 x 13
40 x 10

Close press
60 x 27
80 x 21
100 x 14

Short and sweet. Haven't had much in he way of leg motivation for last few weeks. Sticking to low weight and high rep but doesn't feel all that much better to alternative.

The week is over....well kinda.

Have an inspection job Tomo of a p&o ferry in Dover. Best part if doesnt commence until 11pm as ship doesn't dock til 9pm. Gonna be a long day. Luckily, I won't be doing it a) as did majority of diving this week and b) I flatly refused cos its a shit job.

But its gonna pay well lol.

Hope everyone is well.


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[1Tonne]

Chest today.

Chest

Incline db press 20/26/32/37.5
20 x 12
26 x 10
32.5 x 8
40 x 4 DS 22 x 7

Incline db fly start 10 aim 20
12 x 20
14 x 17
16 x 15
18 x 10

Flat bench.(no bar)
30 x 15
35 x 8
40 x 5 DS bar x 10

Cable cross
15 x 15
17.5 12
20 x 10

Bot to top
5 x 20
7.5 x 15
12.5 x 8



Up1 rep on 40s. Lost it at bottom and failed for fifth.

Had a bad weekend food wise due to a last minute job sat night that finished at 6am Sunday morning. Least to say my weekend was ruined.

1hr cardio done today.

Roll on tomo


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[1Tonne]

Back today

Back

Racks
60 x 12
100 x12
120 x 5
140 x 5
152.5 x 5
120 x 10
80 x 15

Single arm db row
14 x 20
22 x 16
30 x 12

Seated rope row (big squeeze and slow)
42.5 x 20
52.5 x 18
62.5 x 16

High cable pull single arm
37.5 x 20
42.5 x 15
52.5 x 10

Lat pull downs
40 x 20
45 x 16
50 x 13

1hr cardio done when home on static bike.

Diet same today, albeit an unplanned fast til around 1500.

10eggs to go and hit plan. Footie time.


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[1Tonne]

Shoulder day. Done some silly high rep stuff just for fun.

Shoulders

Bb press (no bar)
Bar x 20
10 x 15
20 x 9
25 x 6 DS 10 x 7 DS bar x 12(rp)

Upright row oly (no bar)
12.5 x 16
15 x 14
17.5 x 13

Face pulls cables
35kg x 30
40kg x 20
Big 100 repper drop set
50 x 15
40 x 17
30 x 20
20 x 35
10 x 22
Total - 109 reps

Seated shoulder press
16kg x 15
18kg x 13
20kg x 8

Side raise ss front raise
5 kg x 18 / 5kg plate x 17
6kg x 15 / 5kg plate x 11
7kg x 13 / 5kg plate x 8



Rear delts were popping big time. Think I might keep the 100 repper in there. My rear delts are awful compared to front and side and today my shoulders actually had some roundness to them. And it burnt lol.

Meh, session done. Time for food.


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[1Tonne]

Oh shit, cardio first. Time for cardio. Then food


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[Greyphantom]

nooooooo cardio never comes before food... actually it never comes before anything

 

[1Tonne]

Lol I'm actually quite enjoying it which makes a change.

Plus, dive medical due in 3 months so need to get bf levels down and fitness up cos he'll only moan at me again.


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[1Tonne]

Arms today.

Arms

Barbell curls (no bar)
5kg x 20
7.5kg x 15
10kg x 13
12.5 x 7

Seated OH tricep ext
2.5pl x 16
3pl x 12
3pl x 6 DS 1.5pl x 7

Preacher hammer curls
9kg x 20
10kg x 10
12kg x 8
(Standing) 14kg x 5

Cable tricep ext
40kg x 20
45kg x 15
50kg x 8 DS 20 x 12

V-bar cable curl
35kg x 20
40kg x 14
45kg x 8 DS 20kg x 7

OH DB ext
24kg x 17
26kg x 9
26kg x 8 DS 12 x 7

Had to do some confined space work today crawling through a culvert tunnel for 200m. Just about fitted in. Was quite fun, altho had to hold as the entrance had around 4 false widows crawling around with more further down the shaft.

And when pregnant, they are seriously big. Prob biggest spiders I have seen for some time.

Anyhow, meant all I had to eat was a shake and 20g evoo up til 3pm. Knecked it and headed straight to gym.

Workout was good, few things up, some down. Expect it as grinding out 20 reps on some means heavier sets after could suffer. Is all good as long as there's progression.


Cardio....went....slow. And I'm hungry. Damn hungry. Only benefit of not eating all day, is the pwo meal gets to be that little bit bigger.


Laters all


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[scott64]

@1Tonne another cracking training log I am enjoying following this

 

[1Tonne]

Cheers Scott. Appreciate you popping in. Don't say too many nice things tho or JB and GP will come in to dish out more abuse to ensure Im kept in my place


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