Dannys Journal of Training and ramblings :)

[danny187]

Well had a meeting with the prof at Sleep Apnea clinic today


My oxygen level were slightly low, blood pressure was fine, Weight was 92.7kg so only lost 4lbs since November in which I was on cycle. so should lose more.


I have sleep clinic personel call me in few weeks to change settings on CPAP and new mask ( I STILL HAVE TO USE CPAP ) but not until I do this.


Also due to tests I SNORE in all angles of sleep so no best position at all Prof said


1. speak with GP and get referal to ENT - ear, nose, throat clinic, also start my steriodal nasal spray


2. 4 months time another sleep study but also study to measure severity of REST LEG SYNDROME


3. stop cheese, fizzy drinks (totally), chocolate, hot chocolate, caffiene after 12 noon.


4. no laptop 1 - 2 hr pre bed.


5. Lung function was above average again, in which prof thinks ENT referal is a must due to my breathing even though lungs fine, but also try and sleep no more than 8 hours (I wish)


6. no day time naps ( will hard due to sleep apnea but have to fight it )


Also limit alcohol to half pints lol, as booze is one of worst for sleep and sleep apnea


These are all temporary steps, then back on new cpap, then tests for restless leg, there is medicine for Restless legs but wont prescrive to 100% shown on tests


SO her diagnosis without all tests is Sleep hypnoepea ( not 100%% stop breathing in night but narrowing at night and also in day ), restless legs and insomnia.


She always believes that weights and fitness work will always aid health so do not stop.


so all go baby baby

 

[danny187]

Quick leg session - 2nd since saturday and same applies, very minimal but building up slowly


Front BB squats


60kg x 15


80kg x 10


80kg x 10


80kg x 10


100kg x 4


60kg x 8


Leg press technogym thing, deep and slow to see if hurt lumbar


100kg x 20


100kg x 20


Done short and sweet

 

[danny187]

Bit of chest 531 today and then BB stuff





Flat BB bench


60kg x 12


80kg x 12


100kg x 10


120kg x 5


130kg x 3


142.5kg x 2


110kg x 10





Incline BB





60kg x 12 x 2


100kg x 5


80kg x 10 dropset 60kg x 12


Cable lying flies


4 sets of 12 - 15


Skulls


3 sets of 12


Pushdowns


5 sets of 12

 

[danny187]

Had a group interview for PT at David Lloyd today, 14 people, 8 got eliminated half way thru, just have to wait see if I get 2nd intervi9ew now with the GM.





Went to gym, did this and left


Flat bb bench


Bar x 15 felt strange


60kg x 10 felt weird on pecs


100kg x 10 felt heavy


120kg x 6


130kg x 2, chest felt odd and not contracting and felt all weight thru joints and tendons





Left gym as my need night off chest so wont hit chest for a bit now

 

[danny187]

Went to gym with missus as she has joined back up and we both off work today although she is doing a night shift for month end tonight.


Lots of emphasis on squeezing and good form as she not been for months, lots of scapula retraction and squeezing mid traps etc





Lat pulldown wide grip


5 sets of 12 ranging from 70kg upto 100kg (8 reps on that)


DB bent over row not done these in years ( increase weight infuture )


24kg db x 15


26kg db x 15


28kg db x 15


30kg db x 15


30kg db x 15


Hammer strength low row single arm


55kg x 10 each arm x 3


55kg two arms x 9 x 5 x 4 rest paused.





Standing face pulls


5 sets of 12 - 15


Rear delt flyes lying on bench


5 sets of 12 with 12kg db


Plate shrugs


20kg plates x 3 sets of 20





2 sets of crunches then left.





Really enjoyed the reps and sets and tbh first lats were pumped for a good while, she enjoyed it and we left niggle free lol

 

[danny187]

19 weeks off AAS - 23 week since last use of the magic blue and green wands lol


I am around 94kg here which is heavier than my AAS weight, but less muscle, more fat and bloat but can really start to push on now with better diet and bodybuilding training, hormones stable ish now, waking up horny as hell etc.


Using Anabolic designs bullk and daa when I remember

 

[mick_the_brick]

HOlding size there mate


What's the story with fasting till 1pm?


Also how was the bottle of red u didn't finish ?

 

[danny187]

HOlding size there mate


What's the story with fasting till 1pm?


Also how was the bottle of red u didn't finish ?

I just did fasting from 9pm to 1pm as wanted my guts to have a break and it worked great tbh, would always do that again if maintaining or leaning up


LOL that wine was done about 4am around 2 -3 months back when nutted and all we had left out of 2 bottles of voddy and beers..


Most likely bin it as forgot it was even there, she drinks the wine and she aint drank for ages now

 

[danny187]

Back in gym today


Flat DB bench


40kg x 12


40kg x 12


40kg x 12


45kg x 10


Incline smith


85kg x 12


85kg x 12


95kg x 8


95kg x 8


105kg x 5 dropset then 5 then 5 again desecending weight.


Hammer strength seated dip


4 sets of 12 at around 100kg


Pushdowns


4 sets on rope

 

[danny187]

Back Session today, just a small one as easing back in before I go hardcore lol


Lat pull down wide





80kg x 15


80kg x 12


90kg x 12


100kg x 8


100kg x 8





Rack pulls just below knee





60kg x 10


100kg x 10


140kg x 5


180kg x 5


180kg x 5








Hammer strength low row single arm





50kg each arm x 10 x 2 sets


60kg each arm x 8 x 2 sets





Pullovers





26kg x 12 x 3

 

[danny187]

Random fasted 5 x 5 session today as been ill and fancied a change and get a whole body type session


10 mins dynamic stretching - starting this and warm up better also


Barbell back squats - normal stance, slow down, deep and contract and really try and rework this exercise light and build slowly


80kg x 5 x 5 - 60 - 75 seconds rest between sets


Flat BB bench - very slow neg, pause on chest push up to just before lock out


100kg x 5 x 5 - 60 seconds rest between sets


BOR - yates style


80kg x 5 x 5


Chins palms facing close grip


BW x 12


BW x 12


BW x 10


Enjoyed this loads actually, may try something like this but with my own little twist as want to hit some isolation also

 

[danny187]

I still rough and my chest if bunged up and very thick mucus also.


I did 45 minutes cardio to try and clear chest a bit,mixture between walking and jogging


Then foam roll whole body and light stretch


Fasted to now and now having steak and eggs

 

[danny187]

POSTED THESE ON TM as trying lose a stone and here is real set of start poics


Some of worst start pics I have ever posted lol





I am basically using this time as a NEWSTART - will rebuild like a beginner as I need to shake off niggle, rework my training mentally as I cannot go full bore of lower reps as its frys me tbh, also need to train properly as this is why I have lost alot and tbh look worst than most natty trainers LOL





I have always said my physique doesnt warrant my time on AAS, however I regret none of it as it makes you learn and you get stronger in the mind, irrevant of my physique I benched heavy all gym goers dream LMAO





OH and I have a cold in these pics lol

 

[danny187]

2nd trial stronglift adjusted session


Foam roll and dynamic stretching - then some BW stuff to warm up


Full back squats - 60 seconds rest


82.5kg x 5 x 5 (up 2.5kg)


OHP - light and new form - 45 seconds rest


50kg x 5 x 5


Deadlifts - short rests between 60 - 90 seconds


60kg x 8


100kg x 8


120kg x 5


130kg x 5


140kg x 5 - main set and will progress these very slowly same as squats.


DIPS - short rests again


BW x 15


BW x 15


BW x 15


BW x 15


PUSHDOWNS


25kg x 15


25kg x 15


25kg x 15


25kg x ?

 

[danny187]

Gemma has got the Gaspari conditioning guide program to follow as a bit of motivation so from next week I most likely actually do it with her as she wants to train together for a little bit so gets back into it, we had a session other day and enjoyed me pushing her.


The diet will wont follow from the book as I am fasting at present but the program is pretty basic and simple for her to do really.


She hopefully stick with it and see the health benefits again very quickly as she hasnt properly trained in ages.