Dannys Journal of Training and ramblings :)

Fasted to 1pm then so far had


turkey breast 300g plus, carrots, green beans, peppers, tomatoes, thai rice, 2 bananas, 8 chips


60g protein blend, 2 tbl udos oil


PWO - I will have 2 bagels and jam with whey then a spag bol with pasta
 
What a great session today, pump was immense and reps were 6 - 8 all with a focus on mind/muscle, I have had 30ml of udos oil today and 8g omega caps and always seem to pump like mad when I take on extra omegas.


Took log book but forgot to mark any of it down and Gemma and I was in and out in 50 minutes


Chest and Bicep - target roughly 6 - 8 reps


Incline DB bench 30%


3 warm ups with 20/24/26kg db x 10


40kg db x 8


40kg db x 8


40kg db x 8


Incline DB flies


24kg db x 8


24kg db x 8


24kg db x 8


Dips - slightly leaning forward


BW x 12


plus 15kg x 8


plus 15kg x 8


EZ bar curl - really good stretch, contract, squeeze :)


29kg x 8


29kg x 8


29kg x 8


29kg x 8


Hammer curls - pretty much until form lost


14kg db x ?


16kg db x ?


16kg db x ?


Preacher curl on hammer machine


20kg single arm x 8


30kg double arm x failure


30kg double arm x failure then partials rest 20 seconds and partials again
 
Took no supplements today and did not fast and have been in the loo a good few times, really cant see why this happens when at work, it was stress related IBS prior and when on citalapram to control it also, but when fasting its ok, just wanted a break for a week on fasting to see iff it was that making me even more tired.


Since stopping fags I really cannot control my food intake, I want to eat everything that tastes good lol, but alot of that is pure ****.


I am gonna try a lot of keto based meals for few days to see if its the carbs in mornings that make me go loo alot.


Resting tonight as feel ****ed and chilling
001_smile.gif
 
Went gym and forgot I have a appointment at sleep clinic today and had to stop session, may go back do tris later


Standing OHP


40kg x 15


40kg x 15


60kg x 10


60kg x 10


60kg x 10


70kg x 8


80kg x 4 then 1 push


60kg x 8


60kg x 8


Laterals


12kg db x 10 x 4


Then left
 
Have reappointrment on December 13th now.


Today we swapped masks, still nasal but smaller also capped the pressure on CPAP as mine was going upto 17 and max is 20 he said when getting used to it that would cause anxiety and wake you up.


So capped for 4 weeks then check apneas then can increase pressure or eliminate as we go along so all good and just basically like starting all over again just like weights haha
 
So Triceps was random


Floor presses (just cos I fancied a go havent done in ages)


60kg x 15


80kg x 12


100kg x 10


100kg x 10


100kg x 7


Incline skulls


30kg x 15


30kg x 15


30kg x 15


30kg x 15


Pushdowns on lat pulldown machine


30kg x 12


30kg x 12


30kg x 11


30kg x 10


Single arm pushdown


few sets of serious pumpage :)


CGBP


50kg x 12


70kg x 12


70kg x 12
 









Quickly popped by the gym on way back to seeing my brother








Lat pulldown wide





5 sets of between 10 - 15 weight between 80 - 90kg








One arm row





2 sets with 35kg but bailed after that as generally hate this exercise








2 arm DB row





2 sets of 12








Hammer strength row





3 sets of 12








rear delts flyes





4 sets of 12








 
Really good leg session, number may not suggest that but the rebuild going slowly but surely and no pain in hip or lumbar.


Back Squats all to depth of PL


All within grasp and deep and playing with new stance


Bar x 20


Bar x 20


60kg x 12


80kg x 10


100kg x 8


110kg x 5


120kg x 3


Front Squats with strap set up - again all deep


60kg x 10


60kg x 10


80kg x 10


80kg x 6


Leg Ext


60kg x 12


60kg x 12


60kg x 12


60kg x 12


60kg x 12


Leg Curl


60kg x 12 x 2


NOTES


I have noticed that core is alot weaker and shaky due to lack of deadlifts and squats for last 6 - 8 months, as said like a newbie so need to build core strength with the compounds again and also seperate abs and core stuff.


Video of form to upload
 
I also very happy that it has now been 21 weeks off AAS and 25 weeks since last cruise jab, when I think my last blast ended april which was leaning for holiday, it has bloody flown by so quick.
 
Session straight afterwork and wasnt expecting much but really really enjoyed it


Flat bench - first time in a while


60kg x 12


60kg x 12


80kg x 10


100kg x 12


110kg x 10


120kg x 6


130kg x 3


110kg x 10


Incline DB press - deep stretch was insanely pumped
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35kg x 15


35kg x 14


35kg x 14


35kg x 12


35kg x 11


Incline flyes


22kg x 12


24kg x 12


26kg x 12


28kg x 12


Cable x


Few good sets to really flood pecs with blood


Tricep v bar pushdown


5 sets if 35kg x when ever form slipped


Single arm pushdown


few sets of high reps as really find this helps elbow pains
 
Legs session today fasted and also missus come and trained them to.


Back squats - again working on depth, form and total newbie rebuild


Bar x 20


60kg x 15 (felt rather wobbly and muscle firing patterns not great)


80kg x 12


100kg x 10


120kg x 8 (up 5 reps was all good)


100kg x 10


Front Squats


60kg x 10


80kg x 8


80kg x 8


60kg x 10


SLDL


2 sets of 60kg x 12


Leg curl


2 sets of 60kg x 12


Leg ext


4 sets of 12 at 60kg
 
Lovely weekend away with Gemma for our 7 years together in Stratford upon avon..was great to get away for a couple days relax and chill.


Come home to a letter from the Sleep Clinic saying that vitamin / iron levels all good but I have Liver Values out of range with is strange as never had out of range liver values.


Have been ordered to see GP and get a retest of liver values and if out of range again need a scan on liver according to the letter.


I do not know any ranges so it could be minor/major for all I know, will see GP in the week.
 
I will lose 10 lbs by December 23rd, that is 4 weeks as of today.


To do this I will not have a SET diet 100% as I will most likely not stick to it, but first steps are no treats mon-fri and PWO cardio for at least 20 mins after each session and train harder.


Believe it or not in years I have trained never set a weight goal or a fitness goal really and wanted it, this one I really do so I pretty much will smash it and then reset a new goal from New year.


20121125_194552.jpg
 
Start of 4 weeks goal off losing 10lbs


Weight upon rising 26/11/12 - 95.1kg / 210lbs


I am off to gym now fueled by 2 bananas and 20 bcaa caps, have doctors at 11:20 so need get there train and get to gp pretty sharpish.
 
Back session was from instinct and what I fancied doing...


Barbell deadlifts - not done these babies in so long, they hurt haha


60kg x 12


80kg x 12


100kg x 10


140kg x 8


180kg x 3


140kg x 8


100kg x 8


Wide Chins


BW x 10


Weighted plus 15kg x 5 plus 2 partials


Weighted plus 10kg x 6 plus 2 partials


BW x 8


Bent over row on smith - BB was taken


55kg x 15


95kg x 10


95kg x 10


115kg x 6


Facepull superset with hammer strength low row


25kg x 12 - 80kg x 12


25kg x 12 - 80kg x 9


25kg x 12 - 80kg x 8


25kg x 12 - 80kg x 6


Stretch lats out then couple sets of rope pulldowns to flush with blood.


Then had to leave as have GP soon, will go back later for Biceps and abs maybe
 
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