Almost A Bodybuilder

Discussion in 'Training Logs' started by noel, Dec 29, 2016.

  1. flash

    flash Top Contributor

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    I do like the mag grip attachments. I feel you can get that bit extra pull in the last two or two

    Seems to lock your hands right in but I guess that’s the idea of them
     
  2. noel

    noel Moderator

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    Yeah i like it, i use 3 grips on my Pull down rotation as only my weekend gym has a hammer pull i can fit into! So i have regular bar, MAG and underhand using an EZ shaped bar.... close grips are too small that it just becomes shoulders for me
     
    Last edited: Oct 1, 2019
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  3. flash

    flash Top Contributor

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    I like the close grip and medium but If I go wide it puts too much pressure on my shoulder which I have an ongoing issue with. I do like underhand grip too on a straight bar
     
  4. noel

    noel Moderator

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    no gym other day due to the entire city on lockdown for protests, was like a zombie movie!....meant gyms all closed too..annoying

    decent push session, first of the cycle....felt good

    Smith machine seated shoulder press..137.5lb each side 1x10, 140lb each side 1x7
    Smith Slight Incline bench press...137.5lb each side 1x10, 140lb each side 1x8
    Tricep Seated Push Down machine Max 1x12, 1x9
    Slight Incline DB Fly....32kg 1x16.... 34kg next time then!
    Laying Cable Lat Raise 9.5 3x15
    Rope (dual) tricep push/pull downs 28 1x10, 1x12, 1x12
    Single Arm DB preach 22kg 1x9, 1x8
    EZ Bar +35lb es 1x15
    Abs .....
    Calf press...

    119kg on waking
     
  5. noel

    noel Moderator

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    couldn't train Friday as the protest/rioting shut all the main malls and so we all got kicked out the office building early. Was then all shut Saturday including most supermarkets, ghost town feeling. Luckily SAS Noel woke up and predicted a run on the supermarkets so to keep anabolism in full swing we bought as much as we could to see out the long weekend (as its a holiday monday too), proved correct as by midday was a full run on the supermarkets with massive lines and most fresh produce all gone...

    still not be stopped training

    Pull
    Wide Late Pull ...stack 1x9, 1x6
    Rack Pull 5 plates, 1x8, 1x8
    D Bar Close Pull 117 1x9, 1x8
    Hammer Row 5 plates+10lb 1x12, 5 plates+25lb each side 1x11
    Lying DB facing bench Rear Delt....12kg 1x15, 1x13 ,1x11
    Single Arm DB Preacher Hammer 14kg 1x12, 1x11
    Toe Press on leg Press 8 plates a side 1x10, 1x8

    Sunday
    Push
    Hammer Shoulder Press 75 1x13, 75+2.5kg plate (Max) 1x9
    DB Incline Press 55kg 1x10, 60kg 1x8
    Hammer Decline press 40 1x10, 45 1x9
    Pec Dec 96 1x14, 1x13, 1x10
    One Arm Cable Side Raise.....10 1x14, 1x10
    Tricep Machine Dip Press 82 1x15, 89 1x12
    Hammer Bicep EZ Machine (single arm) 40 1x15, 1x13
    Seated Calf press 30kg side, 3 x 12

    still have minor Adductor strain, hurt when walking on incline or raise knee above hips....Physio Wednesday to assess so no legs until then - just going to rest - annoying but needed i think (and i fucking hate resting or taking days off)

    no cheat meal this weekend, just with out a legs session i dont feel its been earned .....

    weight steady 118.5kg last few days as body gets used to the cycle....

    if this holds steady then end of week will up cals a bit, plus of course see what physio says.

    All booked up for Korea...neither of us competing, but got client in mens physique and a friend is doing 212 pro so be good to support him , plus there is Open BB Pro also (Nathan De Asha expected to win i think) , then big korean BBQ after (basically Korean version of Wagyu beef cooked over a grill at your table), should be fun.
     
    Last edited: Oct 7, 2019
  6. noel

    noel Moderator

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    Adductor improved (im now not feeling it when walking and not in pain when rotatng leg) so put it through a careful workout

    knew that heavy squat or leg press or hacks were out so plan was sub those for SLDL or similar...and then go through machine exrcises with a few more warm ups just to check each one....havent done legs for a week since the pull so was eager but also aware not to be cocky

    pretty happy
    Laying Ham Curl...max 1x15, 1x14 (back to max strength)
    Leg Extension ...max 1x12, 1x10 (did extra set)
    SLDL 100kg total....3 x 15 ...ok, could have gone heaver but would have given me issues
    Hex bar deadlift for legs (so no big pull at top)....100kg total 3 x 15....again could have gone much heavier but think would have caused aggro
    leg press..15-20 reps ...just kept adding plates ....15 reps...got to 7 before i was aware of it in groin...so stopped here...did 3 sets....
    iso ham curl.....72.5lb per side.....2 x 10

    bit more volume overall than usual but better than doing nothing and a few sets were maximal / equal to PB so thats good

    physio tonight ...lets see what the advice is
     
    Last edited: Oct 9, 2019
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  7. noel

    noel Moderator

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    Good news, just a strain on adductor, its been improving day by day and the leg workout plus physios assessment is cool as i fucking hate injuries...so its be smart, no squat or crazy heavy stuff (not that i can squat heavy at all at the best of times) for a week, then i can start to load back up again. Just got to stretch a little more (something i never do these days but will)
     
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  8. noel

    noel Moderator

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    Pull
    good stretch to start
    Wide Grip Lat Pull...Max 127 1x8, 1x7
    Close Grip Bar Row - 6 plates - 1x7, 1x6
    Reverse Grip (palms facing) EZ Pull ....97 1x12, 107 1x11
    MAG (Medium) Cable Row 127 1x10, 1x9
    High Pulley Cable Row (rear delt) 31.5 1x15, 1x15, 1x12
    Single Arm Seated Bicep 14kg 2 x 15
    Leg press calf press 8 plates a side 3 x 12

    118.5 on waking
     
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  9. noel

    noel Moderator

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    diet increase as steady weight, on cycle and hungry....

    looks like this now on training day....will just slowly up week by week as needed

    Whey 50g
    Coconut Oil 10g
    Mixed Nuts 20g (or Maca Oil/nuts 50.50)

    Beef 5% 250g
    Rice 180g cooked

    Pre Meal
    Whey 50g
    COR or Gerber Baby Rice 80g
    Berries 65g

    Intra
    PeptoPro or Hydrowhey 60g
    HBCD 75g
    Creatine 5g
    scoop of Xtend for flavour

    Post
    250g Chicken
    275g Cooked Rice
    100g Cereal or Pot of Mango Sorbet
    1 Bagel

    350g White Fish (barramundi is current favourtie)
    420g Potato (or 300g Potato and 1 banana)

    Scoop Whey
    300g Fat Free Greek Yogurt
    40g of 100% Choc

    I add either some stir fry veg or spinach to Beef and Fish meal
    Big spoon of SauerKraut or Kimchi to those meals too
     
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  10. noel

    noel Moderator

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    Push

    seated lat riase 16kg 1x13, 1x12
    Hammer Incline Press 140lb each side 1x10, 127.5lb 1x11
    Low Smith incline Press 135lb each side 1x12, 1x12
    High Incline DB Press 42kg 1x15
    Pec Dec (rest pause) 102 1x12, 1x6, 1x2
    Single Arm Tricep Cable (rest pause) 12 1x12, 1x7, 1x3
    1 Arm Preach DB....22kg 1x10, 1x7
    Front Double Bicep on Cables 10 1x15, 1x15
    Cable Ab Crunches 31 3 x 15
    Calf Press

    food up, strength up - all good. The happy part of the cycle where it all kicks in and everything starts to move and feel good
     
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  11. mal

    mal Top Contributor

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    Similar diet to mine at the moment, i have egg whites with the white fish...you could add luicine annd hmb to shake..ive seen lots of studies on humans raising protein synthesis dramatically..ad luicine to all meals as well.
     
  12. noel

    noel Moderator

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    I get bored with eggs and for me having fish and chips is nice. Use airfrier for potato and it’s great

    I do have moments where I bring them in. Prep etc but pain in ass and rather eat fish or chicken.

    don’t both with leucine or anything else. Been there and done that and can’t say I notice much benefit bar extra hassle and money on things. I’ve done the whole 100 ingredient (almost) intra and happy with this right now. I see a benefit of your protein isn’t as high or maybe if your using shakes and milos insulin method
     
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  13. ChosenFW1

    ChosenFW1 Full Member

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    Hi Noel

    Do you favour machines over free weight for chest training? I’ve started to include some machines and sometimes seem to get a better connection tbh
     
  14. noel

    noel Moderator

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    I think both have merit. I feel let’s say a hammer chest press in my pecs alone way more than if I’m benching or incline benching but then the stimulus and load from a compound can’t be beaten for overall development so I take the best of both. I have a few workout rotations and try to use progressive overload for the main lifts so I think too that it’s wise to switch around. But if your getting stronger and a good connection then use whatever. Machines can be very person dependant. Might be great for you but shite for me. Same for some moves too. I get more from hacks than I do from regular squats just feel it more
     
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  15. noel

    noel Moderator

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    Pull
    Hammer MTS Pull down 65 1x10, 70 1x10
    DB Facing Row.......55 1x9, 1x8......
    Chest Pad Hammer Row 103 1x10, 1x9
    Hammer Dorian Low Row Machine 55 1x12, 1x9, 1x10
    Reverse Pec Dec 63.5 1x15, 1x13, 1x9
    Single Arm Cable Curl....10 1x15, 12 1x12, 12 1x12
    Seated Calf 60kg 3 x15

    good session, low the weekend gym and being able to fit in some of these machines, really feel my lats working miles better on this kit...

    Legs - week 2 of rehab/work around...so no hacks/squats etc

    Laying Ham Curl Max 1x15, 1x14
    Seated Leg Extenion Max 1x12, 1x11
    Leg press...15 reps, add 1 plate and continue until my adductor says no...got to 8 plates this time...did 3 sets (so 1 plate better than last week....which is good, well of my max but got to be careful)
    Single leg Laying Ham Curl 35 1x12, 37.5 1x12, 40 1x11
    Calf press on Leg pres x3 sets
    Abs

    not bad, if all good next week will try a very light squat to gauge things or a smith front and try that out

    Food...

    added a little bit
    extra rice to meal 2
    extra carbs to my second post workout meal
    extra fat to first and last meals

    net net its small.... 15 fat and 40 carbs......but i prefer this rather than huge jumps

    119.1kg this morning
     
    Last edited: Oct 15, 2019