Tahir's Journal; Targetting 85kg-90kg

Hi all,

Just a quick update, here are the Monday and Tuesday workouts from this week:

Back & Biceps
  • Standing Cable Pullover
    • 4 sets @ 20, 20, 20, 20
      • 30kg, 30kg, 30kg, 30kg
  • Wide Grip Pulldown
    • 6 sets @ 8, 8, 10, 10, 12, 12
      • 80kg, 80kg, 70kg, 70kg, 60kg, 60kg
  • Seated Cable Row
    • 4 sets @ 12, 12, 12, 12
      • 100kg, 100kg, 100kg, 100kg
  • Hammer Strength Underhand Grip Row
    • 4 sets @ 8, 10, 10, 12
      • 50, 45, 45, 40
  • Bent Over BB Row
    • 4 sets @ 12, 12, 12, 12
      • 100kg, 100kg, 100kg, 100kg
  • T-Bar Row Old School
    • 4 sets @ 12, 12, 12, 12
      • 100kg, 100kg, 100kg, 100kg
  • Good Morning
    • 4 sets @ 10, 10, 10, 10
      • 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg
Chest & Triceps
  • Incline BB Press
    • 3 sets @ 8, 10, 12
      • 100kg, 90kg, 80kg
  • Incline DB Press
    • 7 sets @ 6, 6, 8, 8, 10, 10, 12
      • 50kg, 50kg, 45kg, 45kg, 40kg, 40kg, 35kg
  • Decline DB Press
    • 4 sets @ 12, 12, 12, 12
      • 35kg, 35kg, 35kg, 35kg
  • Incline DB Flyes
    • 4 sets @ 12, 12, 12, 12
      • 20kg, 20kg, 20kg, 20kg
  • Hammer Strength Horizontal Chest Press
    • 4 sets @ 5, 8, 12, 20
      • 100kg, 80kg, 60kg, 40kg
  • Bodyweight Dips
    • 6 sets @ 6, 6, 10, 10, 15, 15
      • Bodyweight + 20kg, Bodyweight + 20kg, Bodyweight + 10kg, Bodyweight + 10kg, Bodyweight, Bodyweight
  • Supinated Grip EZ Bar Tricep Pushdown
    • 2 sets @ 12, 12
      • 70kg, 70kg
  • EZ Bar Tricep Pushdown
    • 2 sets @ 12, 12
      • 70kg, 70kg
Thanks all.

Tahir.
 
Hello all,

So yesterday was my legs day but I am now incorporating abs into that day too:

Legs & Abs
  • Leg Extension
    • 3 sets @ 25, 25, 25
      • 68kg, 68kg 68kg
  • BB Squats
    • 3 sets @ 5, 5, 12
      • 140kg, 140kg, 100kg
  • Lying Leg Curl
    • 3 sets @ 10, 10, 10
      • 68kg, 68kg, 68kg
  • Sissy Squats
    • 3 sets @ 10, 10, 10
      • Bodyweight + 10kg, Bodyweight + 10kg, Bodyweight + 10kg
  • Hack Squat
    • 3 sets @ 12, 12, 12
      • 100kg, 100kg, 100kg
  • Stiff Leg Deadlift
    • 3 sets @ 12, 12, 12
      • 60kg, 60kg, 60kg
  • Standing Calf Raise
    • 8 sets @ 12, 12, 8, 8, 5, 5, 3, 3
      • 50kg, 50kg, 70kg, 70kg, 90kg, 90kg, 110kg, 110kg
  • DB Side Bends
    • 3 sets @ 12, 12, 12
      • 35kg, 35kg, 35kg
  • Hanging Leg Raises
    • 3 sets @ 12, 12, 12
      • Bodyweight, Bodyweight, Bodyweight
  • Weighted Crunches
    • 3 sets @ 12, 12, 12
      • Bodyweight + 20kg, Bodyweight + 20kg, Bodyweight + 20kg.
 
Morning Tahir.
Nice to alter the routine occasionally mate.
You're up early. Have a good day mate :)
 
Blast from the past (well, last year).

Hi all. It has been almost a year since I posted.

Why? University basically took all my time and that not only prevented me from frequenting the forum but it also messed up my diet. Not on a consistent basis, I was still following the routine as always, issue simply was eating at the weekends and particularly the anxiety from exam periods seemingly forced my hand into the cookie jar. Not making excuses, just being honest.

Yep, unfortunately, all my results from last year's cut have pretty much gone. Not fully though - I am sitting at 103kg right but in much better shape than last year at that weight (when I started the cut) so that says to me [some] muscle gains.

Goal right now is to get weight down to low 90s as I am going to Mauritius in August, going to eat very conservatively over there, doing bodyweight routines due to no gyms, then get back to London and pursue the original goal of 85kg, setting myself up potentially to compete in the Summer of 2016.

I am planning to take photos today to gauge progress.

Diet is still around 1600 kCal; comprised of 100g carbs, 250g protein, 25g fat daily.

Carbs sources are oats, sugar-free muesli and potatoes (looking to remove potatoes from post-workout meal and bring in something with less fructose).

Protein sources are cottage cheese, eggs, turkey mince, canned tuna and whey protein isolate.

Fat sources are rapeseed oil and the yolk from the one egg I eat daily.

Due to being on [relatively] low carbs, if I feel the need for a re-feed, I switch around macros to maintain same calories, switch carbs & protein around, with carbs going up to 250g and protein down to 100g. I try to avoid doing this unless I feel it is really needed though.

My training is different too. Last year I was bed-ridden with adrenal stress after overtraining. That was 19 hours training per week, 6 hours weights, 13 hours cardio.

Then in June this year I worked up to 15 hours training per week, 9 hours weights and 6 hours cardio. Same result, adrenal stress.

So now I am doing 12 hours training per week and hoping I found the balance, with 9 hours weights per week and 3 hours of cardio per week.

I am training Monday to Saturday, on a 4 day split that rolls around.

MON) Back and Biceps
TUE) Chest and Triceps
WED) Legs and Abs
THU) Shoulders and Traps
FRI) Back and Biceps
SAT) Chest and Triceps
SUN) -
MON) Legs and Abs
TUE) Shoulders and Traps
WED) Back and Biceps
THU) Chest and Triceps
FRI) Legs and Abs
SAT) Shoulders and Traps
SUN) -

Glad to be back posting - this forum is motivating.

Cheers

T
 
tahirtheram86 said:
Blast from the past (well, last year).

Hi all. It has been almost a year since I posted.

Why? University basically took all my time and that not only prevented me from frequenting the forum but it also messed up my diet. Not on a consistent basis, I was still following the routine as always, issue simply was eating at the weekends and particularly the anxiety from exam periods seemingly forced my hand into the cookie jar. Not making excuses, just being honest.

Yep, unfortunately, all my results from last year's cut have pretty much gone. Not fully though - I am sitting at 103kg right but in much better shape than last year at that weight (when I started the cut) so that says to me [some] muscle gains.

Goal right now is to get weight down to low 90s as I am going to Mauritius in August, going to eat very conservatively over there, doing bodyweight routines due to no gyms, then get back to London and pursue the original goal of 85kg, setting myself up potentially to compete in the Summer of 2016.

I am planning to take photos today to gauge progress.

Diet is still around 1600 kCal; comprised of 100g carbs, 250g protein, 25g fat daily.

Carbs sources are oats, sugar-free muesli and potatoes (looking to remove potatoes from post-workout meal and bring in something with less fructose).

Protein sources are cottage cheese, eggs, turkey mince, canned tuna and whey protein isolate.

Fat sources are rapeseed oil and the yolk from the one egg I eat daily.

Due to being on [relatively] low carbs, if I feel the need for a re-feed, I switch around macros to maintain same calories, switch carbs & protein around, with carbs going up to 250g and protein down to 100g. I try to avoid doing this unless I feel it is really needed though.

My training is different too. Last year I was bed-ridden with adrenal stress after overtraining. That was 19 hours training per week, 6 hours weights, 13 hours cardio.

Then in June this year I worked up to 15 hours training per week, 9 hours weights and 6 hours cardio. Same result, adrenal stress.

So now I am doing 12 hours training per week and hoping I found the balance, with 9 hours weights per week and 3 hours of cardio per week.

I am training Monday to Saturday, on a 4 day split that rolls around.

MON) Back and Biceps
TUE) Chest and Triceps
WED) Legs and Abs
THU) Shoulders and Traps
FRI) Back and Biceps
SAT) Chest and Triceps
SUN) -
MON) Legs and Abs
TUE) Shoulders and Traps
WED) Back and Biceps
THU) Chest and Triceps
FRI) Legs and Abs
SAT) Shoulders and Traps
SUN) -

Glad to be back posting - this forum is motivating.

Cheers

T
Click to expand...
Where abouts in Mauritius you staying mate?
 
Here are the pics from yesterday - no hiding - definitely got work to do but genuinely feel I have improved compared to last year at least (pre-cutting).

upload_2015-7-12_9-3-34.png
 
Here is the routine for tomorrow (back and biceps) and italics refer to supersets:

BACK AND BICEPS

Hammer Strength Low Row


4 sets @ 12, 12, 12, 12


80kg, 80kg, 80kg, 80kg

Wide Grip Pulldown


4 sets @ 10, 10, 10, 10


70kg, 70kg, 70kg, 70kg

Seated Cable Row


4 sets @ 8, 8, 8, 8


140kg, 140kg, 140kg, 140kg

Old School T-Bar Row


6 sets @ 5, 5, 8, 8, 12, 12


140kg, 140kg, 120kg, 120kg, 100kg, 100kg

Bent Over Barbell Row


6 sets @ 12, 12, 12, 12, 12, 12


100kg, 100kg, 100kg, 100kg, 100kg, 100kg

Good Morning Back Extension


4 sets @ 12, 12, 12, 12


40kg, 40kg, 40kg, 40kg

Barbell Bicep Curl


4 sets @ 12, 12, 12, 12


30kg, 30kg, 30kg, 30kg

Plate Hammer Curls


4 sets @ 12, 12, 12, 12


5kg, 5kg, 5kg, 5kg

DB Hammer Curl


4 sets @ 10, 10, 10, 10


22.5kg, 22.5kg, 22.5kg, 22.5kg

Reverse Cable Curl


4 sets @ 8, 8, 8, 8


50kg, 50kg, 50kg, 50kg
 
Had a mind blowing back day yesterday and a skin splitting chest day today. Loving how much of a sweat I get going when I drop daily carbs down to 100g.

CHEST AND TRICEPS

Incline DB press - 10 sets @ 6, 6, 6, 8, 8, 8, 10, 10, 12, 12 - 50kg, 50kg, 50kg, 45kg, 45kg, 45kg, 40kg, 40kg, 35kg, 35kg
Incline DB flyes - 6 sets @ 6, 6, 6, 10, 10, 10 - 27.5kg, 27.5kg, 27.5kg, 22.5kg, 22.5kg, 22.5kg
Decline machine press - 4 sets @ 10, 10, 10, 10 - 70kg, 70kg, 70kg, 70kg
Pec deck - 4 sets @ 12, 12, 12, 12 - 70kg, 70kg, 70kg, 70kg
Cable crossover - 4 sets @ 12, 12, 12, 12 - 25kg, 25kg, 25kg, 25kg
Weighted dips - 4 sets @ 6, 6, 6, 15 - BW + 20kg, BW + 20kg, BW + 20kg, BW only
DB kickbacks - 2 sets @ 15, 15 - 10kg, 10kg
Overhead lateral head tricep extension - 2 sets @ 15, 15 - 10kg, 10kg
Decline close grip press - 4 sets @ 10, 10, 10, 10 - 50kg, 50kg, 50kg, 50kg

LEGS TOMORROW :sad:
 
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