I went for a run today for the first time in approximately 4/5 years and it went well! I actually really enjoyed it.
I think through my lifting, I've taught myself to just push, push, push and I completely surprised myself with my own perseverance and my fitness level!
40 min run: with 2 slow-to-walking breaks of around 2 mins each then a third of about 45 seconds.
Reverse crunches: 3 x25
Agree about bodyweight fluctuations, I'd view it like this.
Before your next carb night you should be reaching your previous baseline, preferably dropping below it. However, after the refeed you should be aiming to have the highest bodyweight possible assuming the first condition.
With both of these conditions holding continuously you can be confident you're experiencing positive changes in body comp, with strength being another good metric.
26/4
Sports massage and quick run after
27/4
Squat: 40kg x5, 60kgx3, 70kg x3, getting fairly painful shooting pain down left quad. Marc suggested leaving off and trying fronts.
Front: 40kg 3x5 first time doing these, quite enjoyed them apart from the not breathing thing
RDL: few sets
Walking lunges: 3 sets
Leg curls: 3 sets
Leg extensions: 3 sets
Bum machine: 1 set
Carb night: popcorn in cinema, 3 course meal including cheesecake and brownie
Felt good the morning after carb night, which suggests I got it about right. Didn't go OTT and stomach was looking leanest it has done in a while as soon as I got out of bed.
Today:
OHP: bar, 30kg x5, 35kg x3, 40kg 3x3, 45kg xfail (with belt) 40kg x2
CGBP: 40kg x6, 50kg x6, x5 (spot on 6th) x4 (spot on 5th)
Seated DB Press: 16kg x7
Behind head with DB: 12kg 2x10
Seated dips: 2 sets
Rolling pushdowns: 3 sets
Had burgers with melted brie and salad for dinner. Went down a treat.
Back
Deadlift: 60kg x5
70 x3
80 x3
90 x3
100 x3
105 x3
107.5 2x FAIL (?!)
80 x7 (form check)
Chins: w/ red resistance band: 5, 4, 3 and 3/4, 3 and a half..
Seated Row: 18kg 2x10, 16kg x12 hold for 2 second pause at peak contraction
Pulldowns: overhand and underhand: 3 x10 (grip slipping)
High incline fast walk
Got bored of DB Row so taken it out. Any suggestion what to sub it with?
Loads of different lat movements, for ones similar to db row - chest supported db row (single or double handed; use a high incline 60 degrees, you should be bringing the dumbbells towards your waist not your upper back so should feel lats more), single arm tbar row (also great with a band attached), one-arm meadows row with the tbar, my personal favourite at the moment is one-arm chest-supported cable row.
Cheers Paul. I like the look of chest supported DB Row. Have been searching and can't find anything on one-arm chest supported cable row. Do you have a YouTube link you could post me so I can see how it's done?
Training for yesterday:
Bench: bar x8, 40x5, 50x1,
52.5kg 4x3 1x4 (reckon these could all have been sets of 5 but no spotter)
40kg x12
Decline: 40kg x8
45kg 2x5
Incline DB: 16kg x7.... x4....
Flat bench flyes: 6kg 3x10 could really feel my chest muscles today, these felt good
BB curls: 2x10
Cable curls
Had a bit of a weird sensation when performing the curls, particularly on the BB.
Had a pain shooting up my right forearm, right on the bone, but strangely it felt like something was popping in my arm too..? Weird.
Oh and also, I know quite a few of us on here are experimenting with Carb Nite, had anyone had any sort of adverse effects from this?
The skin all round my nails is sort of peeling and dry and a little sort, I think it must be some sort of vitamin deficiency. Anyone else had this?
I didn't manage to find a video with the way that I do it - its kind of difficult to describe as well, but I'd be happy to show you if I see you round the gym.
Videos of the other said exercises are all here:
http://www.youtube.com/playlist?list=PLA808445EA052D63A&feature=plcp
I doubt its a serious vitamin deficiency, to be honest, while doing carb-backload, probably the most veg ive eaten consistently. My guess would be that your not drinking enough water. You could try a high dose (1g) of vitamin c for a few days, it might help.
Potassium tends to work in balance with sodium, i.e. more potassium=less sodium, so more potassium would suggest the potential to hold less water. Another good source is celery, although its quite an odd taste, (dipped in peanut butter for flavour) I find it curbs hunger between the low carb meals. Also, if you want to get fruit in berries don't spike insulin as much as other fruit, so a few here and there I doubt would affect ketosis - the other boys may correct me on that one though.
Cheers Paul: celery and PB = deliciousness!!
Prepare for a whine:
Front squat: bar 2x5, 40 x5, 45 x5, 50 x5
Called it a day with squats here, as the pain down my right quad is getting worse. So annoying. It's not chronic, or even that painful but more an annoyance I'm aware of when I squat, which gets worse with each rep.
SLD: 35kg x10, 45kg x5, 55kg x10
GHR: 2 sets
Leg extensions: 45kg 3x12
Leg Press (in Eric Liddel room): 80kg x12, 93kg x10, 100kg x20
Ab machine... 12 reps but felt silly and like it wasn't doing anything
Reverse crunches: 2x20
Just picked up my laptop and right forearm is quite painful. Can feel a very slight lump but it's not that sore to touch.
So that's a sore left leg and right arm.
BUT: bought spinach from Waitrose and found a piece of binliner in the bag!! Helloooo complaints department and nice big juicy payout?? (Or a free shop at least..?)
8 and a half days carbless but had really good session with Yusef:
DL: 40 x3, 60 x3 singles up to 107.5 x5
95 x6
82.5 x9
Chins: 10 (with a lot of help), 8 (same again)
Had a go at the CSE competition, finally managed to get it off the floor and over-head after much mirth from Marc. 45kg floor to OH.
Chest supported row: 14kg x6, 10kg 2x10
Seated Row: 3/4 sets plus dropset of million reps
Abs: 3 sets
Carb nite tonight
Sophie said:
PS- thinking about changing to a 5 day body-part split. Anyone any opinions on this?
Everyone has their own opinions but IMO training muscle groups more frequently with less volume is better in many regards for most people. I switched from a 4-day split to a 2-day split a few months ago and much prefer it.
I do Chest/Shoulders(inc rear delts)/Arms and Legs/back. For the legs/back day I normally do two squat sessions then a deadlift session and repeat. I tend to adjust volume according to whether I want to train 2-3x/week or equally 5-6x/week in which case I'll only do 1-2 sets per exercise.
Not sure if I could manage squat then deadlift. Also, splitting to 5 was just because I want to train more, but think 4 is working well so no point changing a good formula I guess!
Shoulders and tris today:
OHP: bar x5, 30 x3, 40kg x4, x3, belt on 3x3
CGBP: bar x5, 40x5, 50x5, 52.5 x5, 55x3, 40x14... haha probs some sort of default PB there
Seated DB Press: 16kg x8, x6 14kg x6/7
Standing behind head tricep thing w/12kg x10, x9, x8
Standing lateral raise: 6kg 2x10
Couple more sets tricep stuff on cables
Legs day:
Front squat: 40kg 3x5 even this was a little sore on my front right quad, quite near the groin think I will go see physio hate squatting light
SLDL: 40kg x10, 60x8, 70x8, x3, x5 (grip going) Not sure was doing these completely right, lower back felt very tight and pressurised
GHR's: 3x8-10
Leg Press: 100kg x12, 107 x12, 114 x12, 120 x15
Leg extensions 3 sets
Calves 3 sets
Stretching
Good chat with Marc about cutting. Gotta keep going.
Salmon with egg whites and greens for dinner
Chest and bis with Emma:
Bench: bar, 40x5, had a go at the paralympic lift: 60kg x1, 65kg x massive fail
60kg x2... hard,
52.5 kg x7, x7
45kg x 12
DB flat Bench: 14kg 3x10
Flyes: 6kg 3x10
Seated/alternate/standing curls with 10kg
Cable curls
7km bike
Emma overtaken my bench.... sadface
Fairly meh session. Been in bed with cold/flu for last 2 days.
OHP: 35kg x8
40kg x5 (belt)
42.5kg x1 + one fail (belt)
30KG X10
Gone back to Marc's pressing template for this, see if I can re-gain some strength
CGBP: bar, 40kg x5, 50kg x3, 55kg x1 + one fail (generally shit, bad line etc)
50kg x5, 45kg x7
Seated DB Press: 16kg x6/7 (no progression on this whatsoever)
14kg x10 I think
Tricep DB behind head things: 12kg 2x10
superset with:
Standing lateral raises: 6kg 2x10
Incline sit ups: 20
Rolling pushdowns: 2 sets
OH tricep extensions: 2 sets
Looking forward to Monday's carb nite. Last ever exam so going to indulge in la booze.
Legs: still unable to squat due to pain in abductor, but managed to hammer legs anyhow:
Leg Extensions: 39kg x15, 45kg x12, 52kg x10
Leg Press: 100kg x12, 110kg x10, 120kg x15 (pb), 120kg x10
Lunges: with BB 3x10 each leg
SLDL: 40kg x12, x11, x12
GHR: 3x10
Leg Curls: 45kg x12, 45kg x15, 52kg x10
Glute bridges.... 40kg x12, 2x15 probs a bit light
Bum Machine: 27kg x10, 25kg x10, 22.5kg x8 all each leg
Reverse Crunches: 3x15
Limped home
Shoulders and triceps:
OHP: bar x5, 37.5kg x7, 40kg x5 (belt, same reps as last week), 45kg x1 (belt-less)
32.5kg x10
CGBP: bar x6, 40kg x5, 50kg x3, 52.5kg x4, 50kg x7, 45kg x6... line completely off
Seated DB Press: 16kg x8, x6 (ROM on last set not great) 14kg x8
Tricep Extensions: 12kg 3x12
Front and lateral raise superset: 6kg 2x8 bit sore
Straight bar pushdowns: 32kg 3x20
Face pulls: one set
Cross trainers: 35ish mins 400kcals. Marc came over for a wee chat, which kept me going as CSE tv is shite.
Gym Time: 2.5 hrs
Would like to do more shoulder movements I think as I need to balance out my traps.. And I generally would like some bigger/stronger shoulders. Any suggestions?
Also completely stuck on DB seated press, always the same every week, cannot push past 8 reps with 16kg and second set always poor.
Been off diet for past 4 days due to general finishing uni parties etc and just wanted a drink. Not gone OTT but actually feel fat and bloated so will revert back to proper cutting asap.
Over an hours fasted walk this morning (also fasted walk on Tuesday too)
At a loose end so popped into the gym for a few bits and bobs.
10km cycle
At Paul's recommendation on how to cap my shoulders a little more did:
Seated lat raise machine: 3 sets
Rear delt machine 3 sets
Crunches/reverse crunches superset: 3 sets 80 reps total
Stretch. Legs are KILLING me. Still not recovered from Thursday.
Yesterdays training:
small fasted walk in am
DL:
60 x3
Tried Sumo for thre first time: 80x2, 90x1, 100x1, 110xfail, belt on x1 + 1 fail
Back to regular stance again: 110x1+1 fail frustrating
100 x5, x4 +1 fail, x3
Chins: 2, with red band: 5, 4, 3, 4, 4
Pulldowns with straps: 41kg 3x10
Seated row: 32kg 3x10
Abs: crunch/reverse crunch superset 90 total reps
HIIT on bike: 12 mins total
Arms/chest
Bench: bar, 40x5, 50x3, 55kg 3x3, 50x7, 40x12
Flat DB Bench: 16kg 3x8
Flyes: 6kg 2x10
BB curl: x15
Incline abs: 3x20
V bar curl on cable: 32kg 3x11
Bicep curl machine: 3 x 12/11/10
Seated BB curl (15kg) 3x10/9/8
Flatmates all hungover in bed, so I head to gym.
Legs
Extensions: 39kg x15, 45 x12, 52 x12
Press: 100kg x12, 110 x110, 120 x10, 110 x15 (left a plate off whoops) 130 x10 (pb) x10, 100 x10
Static lunges with BB: 3x10 each leg (60 total reps)
Knackered already by this stage
SLDL: 40kg x10, 50 x6 x8 (lost grip) 50 x12 x12
GHR: with 5kg plate: 2x10 1x15 ouch
Glute bridge: 50kg x12, x15, 60kg x15
Leg curl: 45kg x15, 52kg x15, x15 just
Bum machine: 25x12, 22.5x10 each leg
Foam rollered, crawled home.
Yesterday: shoulders and triceps
OHP: bar x6, 37.5kg x7 (same as last week), belt on 40 x4 (-1), x2, 35 x7
CGBP: ba5, 40 x5, 50 x3, 52.5 x5 (+1), 50 x7, 45 x8
Seated DB Press: 16kg x6, 14kg x7/8- getting NOWHERE with this.
Overhead tricep extensions: 14kg 3x10
lat raise/front raise alternating: 6kg 2 sets 8 reps each movement
Straight bar pushdowns: 36kg x15, x12, x10
Machine lat raise and rear delt machine:
Bumped into Paul who trained me for a bit and really got some good stuff out of me, would not have done as many sets/reps had he not been yelling and pushing
Crunch/reverse crunch superset: 20/20, 15/15, 10/10 (90 total reps)
Anyone got any good suggestions for ab movements?
Focusing a little more on ab work but only really do variations of crunches
Today:
just popped in for a few bits and bobs, ended up doing the CSE 4km bike challenge, did it in just over 8 mins, nothing impressive
x trainer
push ups
abs
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