Robbie's New Training Log...

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Robbie

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Back on the Fortitude Train!

For the past 9 weeks or so I've been doing Ultimate Diet 2.0 and I think its run its course so I'm back to a standard calorie below maintenance every day diet (with some carbs) and running fortitude again.

I enjoyed UD2 for a while, but not so much near the end, even the carb day wasn't much fun anymore!

I'm going against convention and technically starting the program from Saturday because its a lot easier to get a rack for squats early Saturday mornings so the week will look like:

Monday - Upper load
Wednesday - Lower MR
Thursday - Upper MR
Saturday - Lower load

Probably with slow, steady cardio every day.

Current stats.
36, 5'10 (on a good day), 77kg.

Todays workout:

Wide Grip Pulldown - 80kg x 8
Barbell Row - 70kg x 11
Wide Grip Pulldown - 80kg x 10

Incline DB Press - 30kg x 10
Cable Standing fly - 12.5kg x 18
Incline DB Press - 30kg x 8

Seated DB Press - 20kg x 10
DB Lateral Raise - 14kg x 18
Seated DB Press - 20kg x 10

DB Bicep Curl - 14kg x 14
V Bar Pushdown - 24.5 x 22

Leg Raises - 18
Rope Crunch - 17.5kg x 25

Leg Press (feet low and close) 130kg x 25
Leg Extension (toes in) 40kg x 25
Laying Leg Curl - 27kg x 25
Seated Calf Raise - 35 x 25

Leg Press (feet high and close) 130kg x 25
DB SLDL - 20kg x 25
Leg Extension (toes out) 40kg x 25
Horizontal Leg Press Calf Raise - 66kg x 25

15mins Stepper, 15mins bike, 15mins incline walk.
 
In for this, good luck mate.

Be very interesting to see your before & after of the ultimate diet?
 
In mate. Still keep meaning to get into fortitude but im on with Dig now so will save it for another time!
 
Had a diet break yesterday evening and went for it! Pizza, fries and most of a family Gu millionaires cheesecake (with thick cream natch), was well needed. After my carb up on Friday I wasn't well at all, ended up having to throw up 6 or 7 times during the night as all the food I'd eaten seemed to be sitting on top of my stomach and I wasn't in a good way. All those wasted carbs!!

This morning was lower muscle rounds.

Leg Press - 310kg x 26
Sissy Smith Squat - 20kg 25
Leg Extension (single leg) - 30kg x 27
Laying Leg Curl - 50kg x 26
Seated Calf Raise - 40kg x 26
Donkey Calf Raise - 100kg x 25
DB Bicep Curl - 14kg x 28
Standing Rope Crunch 21kg x 32
Alternating Step Up x 26 (added these as I forgot to stretch quads earlier)

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My little diet break continued last night with a grab bag of peanut M&M's, Twirl pieces and Whispa bits. And I *had* to sample 3 pieces of wedding cake as well. Rest of the day was still what I've planned to eat, just those other bits taking it off a little. Ok a lot.

The important bit is I'm not beating myself up about it, I'm enjoying relaxing with food a bit and getting some cravings out of the way ready for the next big push. Sure it's delaying it a bit, but I'm planning to be quite strict when I go back into a permanent calorie surplus so probably better to get these out of the way now so the overall day isn't too calorific.

Or something like that.

Today was upper muscle rounds, I seem to have pushed myself into Tier3 as the week has progressed. Still hitting it hard though! Just need a few weeks to figure out where I need to be weight wise. Was in and done in an hour twenty which seemed pretty swift.

Definitely need to push some of the weights up. Probably better to fail on set 5 and drop the weight than end up doing 10 reps on the last set.

Dumbbell Pullover 22kg x 30
Pulldown (medium grip, palms over) 60kg x 30

Seated Row 93kg x 26
Standing Cable Row 8? x 32

Chest Press 60kg x 27
Incline DB Fly 12kg x 27
Cable Crossover 10kg x 28

Machine OHP 27kg x 30
Seated Rear Delt Fly 30kg x 30
DB Side Lateral Raise 12.5kg x 30

DB Tricep Extension 22kg x 26
Rope Tricep Pushdown 21kg x 25
 
Right good little workout this morning. Lower load, upper pump:

Squat 130kg x 9
Sissy Goblet Squat 26kg x 15
Squat 130kg x 8
DB Stiff Legged Deadlift 46kg x 12
Squat 130kg x 6 (failure)

I've been doing squats a little different the past few weeks after reading something Aaron Hudson said, I've got my feet much closer (little under shoulder width) and toes pointing straight ahead. Even after taking a little weight off, getting to parallel (and I'm talking BB parallel, these are WAY higher than for powerlifting) is HARD. I might even drop the weight further so I can just sink a little lower. Its giving my legs (quads in particular) a pounding!

Barbell Incline Press - superset with - Dumbbell Pullover
Flat Barbell Press with Red Slingshot - superset with - 2 arm Dumbbell Bent over Row

Across body Dumbbell Raise - superset with - Hanging Leg Raise
Dumbbell Side Raise - superset with - Hanging Leg Raise with Twist
Seated Dumbbell Overhead Press

Dumbbell Curl - superset with - Tricep Rope Pushdown
Barbell Curl - superset with - EZ Bar Overhead Extension

Hip Abduction - Triple Rest Pause
Hip Adduction - Triple Rest Pause

Leg Press Calf Raise x 3 Sets
Seated Calf Raise x 2 Sets
 
I feel like a stuck record. Ate a Chinese takeaway pretty much out of food on Saturday night and multiple boxes of "treats" from Morrisons yesterday... Today's Monday though, the official day to start anything new right?

Had an awesome workout up till the lower pump, picked up an inner knee tweak last night whilst having sex! Not had a sex injury in a while, anyone would think it was my birthday ;). Meant I just got one pump round in and no lower stretching. Seems to feel ok now I'm back home though. Odd.

Medium Grip Pulldown (palms away) 59kg x 12
Seated Row (palms facing) 107kg x 10
Medium Grip Pulldown (palms away) 59kg x 12
Seated Row (palms facing) 107kg x 12

Dumbbell Press 35kg x 8
Machine Press 60kg x 13
Dumbbell Press 35kg x 10
Machine Press 60kg x 9

Smith Behind Neck Press 30kg x 11
Dumbbell Front Raise 10kg x 17
Smith Behind Neck Press 30kg x 14
Dumbbell Front Raise 12.5kg x 14

EZ Curl 25kg +bar x 12
Dumbbell Hammer Curl 12.5kg x 14

Skullcrusher 20kg +bar x 11
Close Grip Pin Press 60kg x 10

Occluded Leg Press 160kg x 30
Occluded Leg Extension 45kg x 20
Occluded Fetal Curl x 20
Seated Calf Raise (2sec hold at bottom) 20kg x 30
 
Had a little swap round of exercise order for lower muscle rounds today as the leg press was in use when I arrived. Shouldn't have gone up in weight really for the sissy smith squats, ended up just doing shitty reps!

Laying Leg Curl 54kg x 25
Single Leg Extension 35kg x 27
Sissy Smith Hack Squat 30kg x 25
Leg Press 310kg x 26
Calf Press 110kg x 24
Seated Calf Raise 40kg x 25
Donkey Calf Raise 100kg x 25
Machine Single Arm Preacher Curl
Dumbbell Hammer Curl 12.5kg x 28
 
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