Adam's Contest Log (september - December 2014)

Tonight was a big pull session and again another good one. I really focused on the contraction and felt the target muscles working throughout. I have to say the cable pull overs felt amazing.

Pull Overs
25kg x20
30kg x15
35kg x9

V-Bar Pulldown
35kg x15
35kg x12
35kg x9

Cable Row
No4 x15
No4 x12
No4 x12

Seated Row - wide grip
45kg x9 a little heavy
40kg x10
35kg x10

DB Bent Row - using bench
15kg 15
10kg x15
7.5kg x15

Face Pulls
30kg x20 too light
40kg x 15
50kg x11

BB Curl
26kg x 10
25kg x10
24kg x7

Pr Curl
No5 x6 too heavy
No4 x10
No3 x10
No2 x12

Rev Grip Curl
15kg x10
12kg x10
10kg x10

Arms are feeling it right now.
 
I think the adjustment in the diet this week is starting to take effect as my strength seemed up tonight. Nothing major but the weights just seemed to be going up with ease. Tonight was a push workout and it went very well. I did get one or two weight a little off but on the whole it was spot on with no shoulder pain.

Seated DB Sh Press
17.5kg x 13
17.5kg x 9
15kg x 9

Seated DB Side Lateral
5kg x 12
4kg x 12
3kg x 12

Dec DB Bench
25kg x 11
25kg x 8
22kg x 9

Dec Flys
15kg x 12
15kg x 10
12kg x 12

Rev Grip Bench
40kg x 8
30kg x 2
20kg x 9

Inc Flys
15kg x 8
12kg x 10
10kg x 10

DB Skulls
10kg x 5 far too heavy
7.5kg x 10
7.5kg x 10

Tri Ext
No7 x15
No7 x 10
No7 x 8

Left it there as I was done in.
 
I feel more than a little fuzzy following one brutal leg session. I has limited time tonight as the wife and eldest lad were going out so I had to be in and out of the gym in 45 minutes so it was super sets all the way. I quite literally almost fell out of the gym. I've been home half an hour and I'm only just starting to feel normal(ish).

Leg Workout - Super set / time under tension experiment
biggrin.gif
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Leg Ext / Seated Leg Curl 3 x 15 of each

Squats / DB SLDL 3 x 10 of each

Hack Squats / Lying Leg Curl 3 x 10 of each

Standing Calf Raise 3 x 12

Hack Squat Calf Raise 3 x 15

Doesn't look a lot typed out but it was more than enough. I would eat but I just feel too blasted.

That's the first run through of the P/P/L workouts done. Rest day tomorrow then start again on sunday.
It's been a good week diet and training wise so there is no more I could have done.
 
Not a lot to update really. Training is going well and strength was good again over the past few session. Trained back yesterday and will be hitting upper body push tomorrow.

Diet has been modified again slightly this week with the addition of another 10g of carbs with protein and fats remaining the same. I think we are getting close to my maintenance level as weight loss is starting to slow down. Over the next month I'm sure I will be entering into a calorific surplus and with some luck I will start adding a little muscle with minimal fat. I'm sure there will be some tinkering with the macros during the bulk to get optimal results but it should be an interesting process.
 
It's leg day again. It always seems to come around very quickly but tonights session was actually quite enjoyable. I decided to mix things up a little and I ended up having a very good session. I think over the last few sessions I have been guilty of chasing the numbers a little (mostly on the squats) and didn't get the best from the training. I also found that last week when squatting I was feeling it in my back a little towards the end. This week I thought I would give the hack squats a go to see how they felt done in a very controlled manner. They felt fine and as I wasn't worried about the weight I really worked hard on them. The leg press was being used so I did a few sets of wide stance DB squats with the db between my legs almost like a sumo dead lift. I not sure of the name of them but the bloody hurt and I could hardly stand after the final set. I also substituted SLDL for good mornings and I think they worked better for my hamstrings as there was very little lower back involvment.

Leg Workout

Leg Ext
70kg x 15
70kg x 15
70kg x 15

Hack Squats
40kg x 10
50kg x 10
60kg x 10

Wide Stance DB Squat ??
30kg x 11
30kg x 9
30kg x 8

Lying Leg Curl
No6 x 10
No6 x 10
No6 x 8

Good Mornings
12kg x 12
18kg x 12
24kg x 12

Standing Calf Raise
140kg x 15
130kg x10
120kg x 11

Donkey Calf Raise
26kg x 12
25kg x 12
22kg x 10

Done !
 
Had another weigh in today and this week I have lost just over 0.5lb which is quite surprising as I have upped my carb intake again. I think my body is reacting very well to these minor changes and even though I'm eating more and have more energy I seem to be slightly leaner and my muscles are a little fuller. It could be that after dieting for a long time my metabolism is starting to kick back in. Whatever's happening I'm happy with the results so far.
 
I know it seems crazy but I'm adding another 10g of carbs this week. I live life on the edge but that's the wild kind of guy I am. But seriously this gradual increase in carb intake seems to be doing the trick.

Trained back and biceps last night and has another solid session. I'm starting to really feel the lats working now and am still focusing on contracting the muscle more than just shifting the weight. I did find that I struggled a little on biceps but I put it down to all the hard work I put into the back exercises.

Pullovers
30kg x 12
35kg x 12
40kg x 7

CG Pulldown
37kg x 14
35kg x 12
32kg x 11

Cable Row
50kg x 10
45kg x 10
40kg x 12

Seated Row
45kg x 9
35kg x 10
25kg x 12

DB Row on bench
20kg x 15
20kg x 13
20kg x 10

Rev Flys
4kg x 15
4kg x 14
4kg x 14

DB Curl
17.5 x 10
12.5kg x 10
10kg x 10

1 arm Pr Curl
3 x 10 weight ?

Rev Curl
15kg x 10
15kg x 8
10kg x 11

A good session.
 
Nice increase in carbs mate and glad you are feeling better for it. Gr8 back session the bi's will have been beaten up by that session :)
 
I'm popping in every now and again mate. Looking good here :thumb:
 
Upper body push 21/09/2014 and I made a few slight changes. Firstly I increased the amount of work I was doing on my shoulders and reduced the amount on my chest. I was doing 2 exercises for shoulders and 4 for chest so I just dropped one chest and added 1 shoulder exercise. I also tried a tricep exercise I haven'd done before which helped with a small issue I have been having. When doing skull crushers I found that my shoulders became uncomfortable and I also got a crazy burn in my inner pecs. To resolve the problem I would just reposition my arms and it would go so to try and remove this issue I combined skull crushers with close grip bench which meant my shoulders were constantly moving and it solved both problems. I just did 1 rep on skull crushers and when the weigh was over head I lowered the bar to my chest for a cgbp. At the end just my triceps were burning and nothing else.
Workout report
Seated DB Press
20kg x 12
17kg x 11
15kg x 11
DB Side Raise
5kg x 15
5kg x 11
4kg x 12
Cable Side Raise - I chose this as it puts the shoulder under tension throughout the entire range of motion.
No 1 x 10
No1 x 8
No1 x 7
Dips
No10 x 15
No11 x 11
No10 x 10
Rev Grip Bench
40kg x 10
30kg x 12
30kg x 10
Flat Flys
15kg x 15
15kg x 12
15kg x 10
Skull / CGBP combo
12kg x 15
18kg x 15
24kg x 12
Cable Tri Ext
No9 x 12
No9 x 10
No9 x 6
A very good session.
 
Legs again last night and it was a tough old session. I have been squatting recently and finding that my form is going to crap before my legs give out so I haven't been going to failure on squats. On leg press I do feel it only in my quads but for safety reasons I cant go to failure so the only exercise I have taken to failure is leg ext, which isn't exactly going to result in huge damage. Last night however after a bit of adjusting I managed to engineer a safety stop for the hack squat machine which allowed me full range of motion but ment that if I couldn't complete the rep I could rest the weight down safely. I was then able to train to failuer safely so tyhats exactly what I did. It wasn't fun at all but judging by the way my legs are feeling today it did the trick.
Workout
Leg ext
70kg x 15
70kg x 15
70kg x 12
Hack Squats - narrow stance
40kg x 10
50kg x 10
60kg x 10 fail
Leg Press - wide stance
130kg x 12
120kg x 12
110kg x 12
After the hack squats my legs were like jelly and the leg press was hard as my legs were burning from rep 1.
Good Mornings
18kg x 12
24kg x 12
30kg x 12
Lying leg Curl
No6 x 12
No6 x 9
No5 x 10
Standing Calf
140kg x 13
130kg x 12
120kg x 13
Seated Calf
25kg x 15
22kg x 12
20kg x 12
Left the gym a broken man.
 
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