Robs 2017 Mission To Get Strong

Discussion in 'Training Logs' started by robc1985, Dec 31, 2016.

  1. robc1985

    robc1985 Competitor

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    Daughters first birthday today so food and booze is gonna be all go go go.

    I will be back on it from Monday though to start a new 12 week diet block. Splitting it into bitesize weeks helps keep me on track.

    Will post some start pics tomorrow and then the same at 6 and 12 weeks.

    Training wise, I've got through next week's squat and bench workouts and I'm gonna nail them. Both gonna be pb's but I'm very confident I'll get the work done. 100kg bench for reps. Gonna be a task but one I'll nail!
     
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  2. robc1985

    robc1985 Competitor

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    If you're gonna have a blowout, do it properly yeah..... fuck I'm rough. Thank God daughter slept through til 8. Haha.

    Off to get some measurements and pics done today by my mate who's done diet for next 12 weeks later.

    No time for deads today and tbh I think I'd spew doing them! So asked dig if he wants me to do 2 sessions next week to make up for it.

    Goals for next 12 weeks is to put on as much size as I can. I know I'm hardly lean but if I keep cutting I'll fade away. Plus I like the stockier look. I'm not too bothered about having abbs tbh anymore. I just want to get as strong as possible whilst keeping fat gain to a minimum.
     
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  3. Fatbrah

    Fatbrah Top Contributor

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    Glad u enjoyed the blow out fella
    Back to the grind now!
     
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  4. JB

    JB KFC Sponsored Athlete Top Contributor

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    Out on the piss for your daughters 1st bday haha
     
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  5. robc1985

    robc1985 Competitor

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    she had a 'party' at home
     
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  6. robc1985

    robc1985 Competitor

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    Been to see nutritionist and got skin folds taken as well as other measurements and photos.

    Photos attached. Shopping done so time to have a beer and pizza as a last hurrah. New 12 week diet block starting tomorrow. Macros differ depending on if training and and are modest at the start. I check in every 2 weeks with photos so it'll be adjusted accordingly.

    IMG-20170108-WA0014.jpg
    IMG-20170108-WA0013.jpg
    IMG-20170108-WA0012.jpg
     
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  7. RS86

    RS86 Top Contributor

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    In. Noticeable progress in those pics and working with Dig im sure you will make some solid progress
     
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  8. robc1985

    robc1985 Competitor

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    Cheers bud. Really fired up to make progress.
     
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  9. robc1985

    robc1985 Competitor

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    Couple of meals down me already. Tbh I nearly threw up on the second so had to leave a little. Dat manliness right there.....

    3 bacon, 2 eggs, carrots

    Beef mince, 1 avacado, broccoli

    Then I need to have:

    Whey with oats, blueberries and honey

    Whey, banana, haribo, snackajack

    Chicken and rice then coco pops and almond milk

    Casein with fage 0%

    This is a typical training day. Carb sources may differ but others will remain.

    On off days carbs will be limited and fats raised. I'll post that up tomorrow.
     
  10. Fatbrah

    Fatbrah Top Contributor

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    Fuckin carrots with bacon n egg

    U mad bruh?
     
  11. robc1985

    robc1985 Competitor

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    Haha I had broccoli this morning but fucking hated it so having carrot sticks. Hate veg full stop tbh
     
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  12. Fatbrah

    Fatbrah Top Contributor

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    Swerve veg wif that meal haha
    Just get a greens powder of the net mate wudnt tha be easier
     
  13. robc1985

    robc1985 Competitor

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    Wtf just happened...... just totally took the piss outta squats. Should have been top set of 3+. 3 easy @Dig

    FitNotes Workout - Monday 9th January 2017

    ** Barbell Squat **
    - 20.0 kgs x 6 reps
    - 60.0 kgs x 5 reps
    - 80.0 kgs x 5 reps
    - 100.0 kgs x 4 reps
    Nearly fell off my back because it bounced so high off traps. Some kid doing 50kg was sat staring thinking I was a fruit cake!
    - 115.0 kgs x 3 reps
    - 130.0 kgs x 1 rep

    - 140.0 kgs x 3+ = 6 reps and 3 more in me if legs didn't spasm and start shaking like Elvis dancing! These were strong. I mean fucking strong. Strong outta the hole and strong at top

    - 130.0 kgs x 3 reps should've been more but I was starting to feel it
    - 115.0 kgs x 7 reps. Did what I had to. Felt very strong.

    ** Paused Squats **
    - 100.0 kgs x 3 reps
    - 102.5 kgs x 3 reps
    Did these beltless and felt an absolute piece of piss

    ** Seated Leg Curl Machine **
    - 65.0 kgs x 8 reps
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 5 reps

    ** Seated Calf Raise Machine **
    - 95.0 kgs x 8 reps
    - 55.0 kgs x 20 reps

    ** Leg Press **
    - 85.0 kgs x 8 reps
    - 125.0 kgs x 6 reps
    - 155.0 kgs x 15 reps

    Pwo snacks and shake had and feeling good. I recon my magic blue pills are helping pre wo Haha. I did 140 x 2 3 weeks ago and nearly collapsed. Strength is most definitely starting to make an appearance.

    Next up, bench pb rep attempt on weds. Bring it on I say. Gonna fuck it over!
     
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  14. plod

    plod Top Contributor

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    Some days everything falls into place mate.
    I had one day and Dig had gave me 2+ on Deads and got 4.
    Just everything was right
     
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  15. robc1985

    robc1985 Competitor

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    May as well get some food porn going.

    Pack of smoked salmon
    2 eggs
    50g Carrots

    Got green powder coming today so may whack that in

    20170110_074614.jpg
     
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