Operation Racing Snake

JusJamin

JusJamin

Full Member
So, been debating doing a log for a while but never got round to it. However, I've been noticing that I'm becoming a little lazy around nutrition and also drinking. Nothing major, but evening time ill tend to have a couple beers, nothing crazy, just 2 or 3 and I'm not blessed to add additional weight to arms or legs, it just goes straight to the love handles and stomach.

So, with that in mind, I'm going to be doing this to keep me focused and hopefully off the shit food (within reason, everyone loves a naughty takeaway on occasion) and especially the beers.

My current training is something like this:

Monday: International chest, shoulders and tricep day..

Tueday: Back and Biceps

Wednesday: off

Thursday: Legs

Friday: off

Saturday: Upper

Sunday: Legs

I do log my workouts normally, I'll try to include them here too, perhaps I'll write it between sets.

Food wise, it's something like:

Meal 1: Banana, 2 scoops whey, 2 scoops peanut butter, blended.

Meal 2: 200g chicken, 100g rice, 5g EVOO

Meal 3: Same as meal 2, + banana

Meal 4: family meal

Intra workout: 1 scoop cyclic dextrin, 2 scoops creatine to flavour my drink ( Off days I skip this altogether)

Post workout: three tortilla wraps, salami/ham/cheese, salad and onion with piri piri mayo.

Weekend food is a shambles, I'm so wishy washy on weekends and probably lose much progress from eating a couple sandwiches and toast instead of meals..this is definitely an area of improvement.

Currently at work and don't tend to take any photos of myself but will post current condition photos later on.

For now, this is post workout in both but a year Inbetween.
Screenshot_20220416_204922.jpg


Let's hope I remember to update this, as my memory is pretty shit at the best of times..
 
JusJamin said:
So, been debating doing a log for a while but never got round to it. However, I've been noticing that I'm becoming a little lazy around nutrition and also drinking. Nothing major, but evening time ill tend to have a couple beers, nothing crazy, just 2 or 3 and I'm not blessed to add additional weight to arms or legs, it just goes straight to the love handles and stomach.

So, with that in mind, I'm going to be doing this to keep me focused and hopefully off the shit food (within reason, everyone loves a naughty takeaway on occasion) and especially the beers.

My current training is something like this:

Monday: International chest, shoulders and tricep day..

Tueday: Back and Biceps

Wednesday: off

Thursday: Legs

Friday: off

Saturday: Upper

Sunday: Legs

I do log my workouts normally, I'll try to include them here too, perhaps I'll write it between sets.

Food wise, it's something like:

Meal 1: Banana, 2 scoops whey, 2 scoops peanut butter, blended.

Meal 2: 200g chicken, 100g rice, 5g EVOO

Meal 3: Same as meal 2, + banana

Meal 4: family meal

Intra workout: 1 scoop cyclic dextrin, 2 scoops creatine to flavour my drink ( Off days I skip this altogether)

Post workout: three tortilla wraps, salami/ham/cheese, salad and onion with piri piri mayo.

Weekend food is a shambles, I'm so wishy washy on weekends and probably lose much progress from eating a couple sandwiches and toast instead of meals..this is definitely an area of improvement.

Currently at work and don't tend to take any photos of myself but will post current condition photos later on.

For now, this is post workout in both but a year Inbetween. View attachment 73720

Let's hope I remember to update this, as my memory is pretty shit at the best of times..
Click to expand...

Personally I'd say your dietary carbs are way too high and that's why you're seeing the beers go straight to adipose tissue.

You've got a good base and all you need now is to get peeled and you'd look proper yoked.
 
So, chest, shoulders and triceps today, looked something like:

Bench
Machine chestpress
Standing lateral raise
Seated rear delt fly
Cable lateral raise s/s with bent over cable fly
Rope pull down
Ez push down

All in all, good session, iso chest press was taken by a group who each do one set and then chat about shit so that was out annoyingly though my chest was still sore from upper on Saturday so probably for the best, bench certainly felt weaker.

Didn't and don't do much front delt work, find it kind of pointless, so try to focus on the top and side though they seem overly stubborn or I'm just shit at working them, probably both.

Decided I'm going to do a bit of a recomp whilst staying away from the beers etc, only on 150mg test a week, may look to add some npp and go 400/400 which was great previously..
 
TONY FERGUSON said:
Personally I'd say your dietary carbs are way too high and that's why you're seeing the beers go straight to adipose tissue.

You've got a good base and all you need now is to get peeled and you'd look proper yoked.
Click to expand...

Incoming recomp mate, beers are just generally not great for me, less productive and tired in the mornings etc
 
Back and Biceps today, I loath biceps to be honest.

Wasn't feeling overly pumped for the gym and just generally tired so didn't opt for a heavy session, it looks a little like:

Lat pull down using medium mag grip

Close grip low row

Bent over barbell row

Cable pull over

Bicep curls

Like I said, cannot stand biceps for some reason, still put in maximum effort when I do them. I figure that the rest of my session will go towards biceps too, a little lie a like to tell myself..

Rest day tomorrow which means spin bike..joys..

Videod myself doing bent over row today to check form and back progress and I notice my rep speed is quite fast and I tend to almost rock back and forwards which I feel I should try to minimise to make sure I'm actually training back and not momentum lol..
 
Leg day was accomplished this evening, no pre workout or coffee, just cyclic dextrin and a pre workout meal of a slice of my daughters pizza, so I was fired up..

That being said, made some headway on some exercises, of which I did:

Squats - 2 extra reps

Hack squat - 5kg up

Hamstring curl - 5kg up

Leg extension

Standing calves

Adductors - fucked this off after two sets though as my legs were ruined.

Besides the pre workout meal, overall food was good, trying to reduce caffeine throughout the day so if and when I have some before a workout, it really does the job.

Still only on 150mg test a week, had a cheat meal this evening but still reducing overall food gradually, so today had 20g less rice and doing the spin bike between training days.

Great stuff
 
Upper day today. Spend a day in the garden getting bits done, got a little sunburnt and didn't eat a great deal, but got 3 meals in before the gym.

It went:

Db Incline press - got the 47.5s up for 5, tried the 50 but I was too fatigued by then. Still, 47.5s a pb either on weight or reps, can't remember.

Low row

Standing lateral raise

Rope pull down

Rear delt cable fly

I generally just work my way up to my heaviest set, forgetting about reps. So, I do 5 sets of each thing with my last set being as heavy as possible for as much as I can do.

Overal, felt strong, pushed hard and felt good. Looking forward to the cycle in a few weeks.
 
Chest shoulders and triceps tonight.

Chest still felt weaker from Saturdays push so kept it relatively low on the volume.

Flat DB bench
Pec dec
Seated overhead press
Cable lateral raise
Seated lateral raise
Rear delt fly
Rope pull down
Single arm pull down, alternating arm until I could do no more.

Overall, pretty decent session, reflecting back, made steady progress whilst cruising on 150mg so looking forward to my next cycle. Still keeping kcal lowered until that point, or perhaps longer to enjoy the leaner look.
 
JusJamin said:
Chest shoulders and triceps tonight.

Chest still felt weaker from Saturdays push so kept it relatively low on the volume.

Flat DB bench
Pec dec
Seated overhead press
Cable lateral raise
Seated lateral raise
Rear delt fly
Rope pull down
Single arm pull down, alternating arm until I could do no more.

Overall, pretty decent session, reflecting back, made steady progress whilst cruising on 150mg so looking forward to my next cycle. Still keeping kcal lowered until that point, or perhaps longer to enjoy the leaner look.
Click to expand...

Couple of thoughts matey.

You could try reversing the focus between sessions. Delt movements first on push 1 with more isolated chest work, machine press, pec dec etc. Then push 2 could start with chest followed by the isolated delt movements.
For me it stopped fatigue on one muscle group and also meant both were fresh to be hit as hard as possible at each session.
It could also be an idea to remove rear delts to back day so they don’t become an after thought and you’re hitting them alongside traps.
 
s man said:
Couple of thoughts matey.

You could try reversing the focus between sessions. Delt movements first on push 1 with more isolated chest work, machine press, pec dec etc. Then push 2 could start with chest followed by the isolated delt movements.
For me it stopped fatigue on one muscle group and also meant both were fresh to be hit as hard as possible at each session.
It could also be an idea to remove rear delts to back day so they don’t become an after thought and you’re hitting them alongside traps.
Click to expand...

Sounds a like a logical idea mate and something I'll try to incorporate. I've done almost the same routine or order of routine for a while now so could definitely do with mixing it up.

As for rear delts, they definitely do end up an after thought, though, so do traps. What do you normally do for traps, if I do then, it's just a bit of shrugs..
 
JusJamin said:
Sounds a like a logical idea mate and something I'll try to incorporate. I've done almost the same routine or order of routine for a while now so could definitely do with mixing it up.

As for rear delts, they definitely do end up an after thought, though, so do traps. What do you normally do for traps, if I do then, it's just a bit of shrugs..
Click to expand...

Deadlifts and racks were always in for me so I tended to do more isolation bits when I hit them. Rope face pulls with a pause at contraction and slow negative and Upright rows with a bar or cable alongside reverse pec dec or reverse cable cross for the delts. Then I’d also do wide grip seated cable row to above the belly button that would hit the whole area and rhomboids etc
 
s man said:
Deadlifts and racks were always in for me so I tended to do more isolation bits when I hit them. Rope face pulls with a pause at contraction and slow negative and Upright rows with a bar or cable alongside reverse pec dec or reverse cable cross for the delts. Then I’d also do wide grip seated cable row to above the belly button that would hit the whole area and rhomboids etc
Click to expand...

Never really done facepulls, it's back day today so will definitely give them a go, same for wide grip row. Would you do both a narrow and wide grip row on the same day or just one or the other?
 
JusJamin said:
Never really done facepulls, it's back day today so will definitely give them a go, same for wide grip row. Would you do both a narrow and wide grip row on the same day or just one or the other?
Click to expand...

1 or the other. I’d rotate 2 different pull days but I was more focused on strength increase so the session started with either deads or racks. Rack day had more upper back focus as I considered it a weakness in getting to lockout compared to lower back, hamstring and glutes.
 
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