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[Asrar]

Sounds like my log book, looks like hyroglifics

Lol.

 

[Asrar]

I took pictures of a full day of eating from yesterday. I also took some picture of my workout which was written on paper. I hope the handwriting is not too bad .





This was from today Leg workout. I did the leg extensions not heavy just light. I was waiting for the machine to use to do something else. I use it to do my hamstrings but the guy was taking forever so i jumped in and did some extensions very light just trying to keep a pump. Leg extensions slightly bother my knees thats why.

 

[Asrar]

Meal 1 - Oats with whey protein. Peanut butter and 3-4 almond pieces. 1 black coffee to wake me up.



Meal 2
Salmon and watercress fish cake, white boiled potatoes with butter and garlic, mixed veggies.



Meal 3
Chicken breast in a white tortilla wrap, cheese shredded and some lettuce. A packet of fries to go, that is the name of the chips.



Meal 4
3 whole eggs scrambled with 3 slices of bread toasted. 1 slice with nutella chocolate spread.

snack
1 Aero mint and a bar of twirl


This was yesterday Back and arms workout written down. I apologise for the handwriting, I find it hard to write after a set.

 

[Robbie]

Take your squats as an example, how do you decide how many reps to do each set? 8,6,7,6 with the same weight makes no sense

 

[thomas]

Just an observation but drop the volume by 50% or more and put much more intensity into the remaining sets.

Based on those reps and sets your not training close to failure so no reason for the body to adapt and grow.

Diet needs work too...

Breakfast - OK
Meal 2 - OK just
Meal 3 - Seriously ??
Meal 4 - Just below OK
Snack - Why even bother ?

 

[Asrar]

Take your squats as an example, how do you decide how many reps to do each set? 8,6,7,6 with the same weight makes no sense

I usually go by feel. If the weight feels heavier than usual, I will simply reduce the reps or decrease the weight.

 

[Asrar]

I forgot to put the picture of meal 4.

 

[Asrar]

Just an observation but drop the volume by 50% or more and put much more intensity into the remaining sets.

Based on those reps and sets your not training close to failure so no reason for the body to adapt and grow.

Diet needs work too...

Breakfast - OK
Meal 2 - OK just
Meal 3 - Seriously ??
Meal 4 - Just below OK
Snack - Why even bother ?

I have a sweet tooth, I like to have chocolate as a reward. It fits into my caloric intake.
IIFYM, If it fits your Mouth lol, joking aside. I try to fit in chocolate into my diet.

 

[Asrar]

My squats I try to train to failure but when fatigue kicks in my squat turns into good mornings. I cant go all the way to failure I go 1 reps from failure to avoid injury.

 

[Robbie]

So what did the week before leg workout look like?

 

[Asrar]

So what did the week before leg workout look like?

The week before I did 3 sets of 80 kg for 6-7 reps. This week I did 4 sets.
The leg press, I went up in weight from 120 kg to 127 kg. The rest I tried to get more reps etc.

 

[Asrar]

I went to the gym yesterday and did Back and biceps.
wide grip lat pulldown. I find this better because I find less bicep recruitment and I also use a thumb less grip on all back exercises.

4 sets wide grip lat pulldown 3 sets 45 kg 6-8 reps 4th set was 39 kg for 10 reps
4 sets of close grip 3 sets I think was to heavy 4 sets 3 sets 45 kg 6-8 reps. I reduced the weight and performed better quality reps and tried focusing on squeezing. I did another 2-3 sets don`t remember, I will need to check my note book.
Seated cable rows 4 sets 45 kg 8-10 reps
4 sets 14 kg single arm rope pullover 8-10 reps. I really try to squeeze the lats.

Biceps
4 sets ez curl bar. 4 sets 20 kg 6-8 reps
dumbbell seated alternate curl
3 sets 8 kg 8-12 reps
That was it

 

[Asrar]

Today workout was Shoulders. I was supposed to do Legs but I will do that tomorrow most likely or call it a rest day. I have 2 weeks off for Easter holidays.
Shoulders
Reverse pec fly
4 sets, 3 sets 52 kg 8-10 reps 4th set 39 kg a burn set
cable reverse bent fly
4 sets 9 kg 6-10 reps

Side deltoids
Cable side lateral
4 sets 11 kg 8-10 reps
machine side lateral
4 sets 54 kg 2 sets 50kg 2 sets 54 kg 8-10 reps

Dumbbell shrugs
4 sets 28 kg 6-10 reps

 

[Asrar]

My shoulder workout is mostly cable and I try to focus on side and rear and traps. I find the front is worked from the incline pressing and rows. My rear deltoids and side deltoids is what I want bigger. I want to overdevelop my front. I previously did this before and it was causing me shoulder impingement.

 

[Sjundea]

Just my two cents but diet seems massively under on protein, lacks quality carbs overall, cut the chocolate you don't need it! You are what you eat after all!

Your training needs looking at looks half arsed in all honesty.

Are you getting stronger?
Are you getting leaner?
What are your overall goals?
Do you think you're getting there?
Who does your training plan?
Who does your diet?
Do you actually track macros?