Accountability log

[[S]alvatore]

Regained a bit of confidence from todays session:


Get Up 16kg Left x 1 Right x 1
Squat 85kg x 1, 95kg x 1, 105kg x 1, 115kg x 1, 120kg x 1, 125kg x 1
Bench 60kg x 1, 80kg x 1, 90kg x 1, 100kg x 1, 110kg x 1, 115kg x 0
Row 70kg x 1, 90kg x 1, *Straps 100kg x 1, 1, 110kg x 1, 115kg x 0.
Trap bar deadlift 122kg x 1, 132kg x 1, 137kg x 1, 142kg x 1, 147kg x 1, 152kg x 1
Ab wheel x 5

PR's are in bold. So strength went up by 5kg on squat & 20kg on bench. I won't mark any of the deadlifts as PR's because I used the trap bar.

 

[[S]alvatore]

Haven't been training, physically feeling like garbage. Did a session last night:

Squat 95kg x 10, 10, 10
Bench 70kg x 8, 8, 8
BB Row 75kg x 8, 8, 8
BB Press 45kg x 8, 8, 8
Stiff leg deadlift 85kg x 8, 8, 8
BB Curls 25kg x 8, 8, 8

 

[[S]alvatore]

Christmas tomorrow, did a depletion workout (ALA UD 2.0) to create a sink for all the excess calories I'm going to be consuming.

Squat 50kg 12 sets x 15 reps/Supersetted with stiff leg deadlifts 40kg 12x15
DB Bench 18kg 12x15/BB Row 35kg 12x15
DB Press 11kg 12x15/Standing calf raises 60kg 12x15
EZ Curls 16kg 8x15/Tricep extensions 25kg 8x15

Had a really good pump everywhere at the end, even though I felt like I was going to vomit the whole time. 12 sets of squats supersetted with SLDLs is probably the worst thing you can do, I feel this is the only case where a leg press would be useful.

 

[[S]alvatore]

Bodyweight: 90kg (Whoops)

Squat - 100kg x 4, 110kg x 4, 120kg x 3
Bench - 90kg x 5, 100kg x 2, 95kg x 2
Row - 90kg x 5, 95kg x 3, 100kg x 2
Chins - BW x 5, +10kg x 1, +5kg x 2
BTN - seated press 40kg x 5, 50kg x 6, 55kg x 2
BB Curl - 40kg x 6, 45kg x 2
Dips - +20kg x 6, +30kg x 4
Trap bar shrugs - 122kg x 6, 142kg x 6

Yep, just massive amounts of weight being lifted here.

 

[[S]alvatore]

Ok, so I went ghost for a while (in my log anyway). I wasn't training for a couple of months, the 5x5 just buried me, so I needed a break. My eating also got out of control. At my heaviest I was 95kg/209lbs at 5'7" (Glycogen & water loaded). Bodyfat was probably as high as 25%.

In t-shirts I looked pretty big, but without clothes I was a pile of lard. I also got a nice farmers tan because I was too embarrassed to wear anything less than a t-shirt. Here are some pics from February:

http://s27.postimg.org/urq4jj12r/DSC00312.jpg

http://s27.postimg.org/t173i1jjn/DSC00313.jpg

http://s27.postimg.org/6dwfpmtdf/DSC00314.jpg

http://s27.postimg.org/bdtvxkz03/DSC00316.jpg

I got fed up of being a bloofy pile of mess, so I started dieting. Bodyweight is now around 76kgs/167lbs. Anyone care to estimate bodyfat percentage? (15ish % maybe?) Here are some pics from this week:

http://s27.postimg.org/77i8fvl4j/DSC_0484.jpg

http://s27.postimg.org/8dm8eo9f7/DSC_0487.jpg

http://s27.postimg.org/ofk67bjqr/DSC_0494.jpg

http://s27.postimg.org/49l9m6dgz/DSC_0496.jpg

http://s27.postimg.org/4av7flfar/DSC_0497.jpg

http://s27.postimg.org/hnyci7k4z/DSC_0498.jpg

Diet has been pretty strict, but I started studying and working a retail job again. I'm on my feet all day, so I'm burning a heap of calories. I'm also off of antidepressants, so I don't get a ravenous craving for carbohydrates anymore.

Due to my work and school schedule, training time is limited. So I've switched to RPT. I will try to log my workouts again.

 

[[S]alvatore]

Yesterdays session:

Bodyweight 76.5kg

Bench - 85kg x 2, 82.5kg x 5, 75kg x 8, 70kg x 9
Dips - Bodyweight +30kg x 6, +25kg x 7, +20kg x 8
Standing french press - 40kg x 6, 35kg x 8
Curls - 35kg x 6, 30kg x 8

My previous bench session I got 82.5kg for 6 smooth reps, so I increased it to 85kg. Well that didn't go as planned.....

Cleaned up the garage a bit after my relatives bought me some gym mats, it doesn't look as ghettoish now:

http://s29.postimg.org/5yq7tqds7/DSC_0318.jpg

http://s29.postimg.org/55i7eux53/DSC_0317.jpg

http://s29.postimg.org/5kth7vj2f/DSC_0316.jpg

 

[Krueg]

Nice work, definitely see the progress!

 

[Purefilth]

16-18% at a guess. Not much more than me at the moment. Good work.

 

[[S]alvatore]

Nice work, definitely see the progress!

Thanks man.

16-18% at a guess. Not much more than me at the moment. Good work.

Yeah, but you've got 30kg more mass than me

What are you doing at the moment, cruising or blasting?

 

[Purefilth]

Currently blasting at this body fat. Cut carbs by quite a bit and I'm 6lb lighter after 2 weeks.

Hypertrophy training with longer sets - aim for sets of 20 on most things, you'll get sweaty and sore, but the fat drops off

 

[[S]alvatore]

I had the flu about a month ago which knocked me on my ass for ages. School and work has been pretty full on as well. Exams finish this week, and I'm starting another job too.

Diet hasn't been as strict since I got sick, but back on track now.

Here's some pics. They're blurry as hell and I figured out why....It's not the camera, it's me. I can't hold the damn thing still. I think there's one clear photo, and that's because the camera was resting on my shoulder hahaha.

Front

http://s29.postimg.org/90ybqvf13/image.jpg

http://s22.postimg.org/z7uk6uukh/image.jpg

http://s21.postimg.org/rrla86fx3/image.jpg

http://s21.postimg.org/f1h1v37yv/image.jpg

Back

http://s29.postimg.org/l1jrrlmfr/image.jpg

http://s21.postimg.org/w39vx6mtz/image.jpg

http://s29.postimg.org/521481qdz/image.jpg

http://s29.postimg.org/hx93ut5nb/image.jpg

Side

http://s29.postimg.org/4udhbjffb/image.jpg

Legs

http://s29.postimg.org/k4dciqaxj/image.jpg

http://s29.postimg.org/wka2ch49j/image.jpg

http://s29.postimg.org/6q09mp49j/image.jpg

Bodyweight has been as low as 73kg, today it was 74.5kg.

How am I progressing guys? Any significant changes since the last pics?

 

[[S]alvatore]

I can definitely see a bit of positive improvement, and the difference from February is huge. Have you tried intermittent fasting to improve the rate of muscle development and cutting?

Thanks dude. I do some form of I.F, I never eat breakfast, and rarely eat lunch. Just keep in mind that there is no metabolic advantage with I.F, it is just an eating pattern/protocol to make dieting easier.

Say that someone has to diet on 1500 calories. Are they going to feel more satisfied eating 6 meals of 250 calories, or 3, 500 calorie meals?

It is much easier to not eat during the first part of the day, rather than tease your body with sh1tty little 250 calorie meals.

 

[[S]alvatore]

Ok, time to get back on track. I've been bitten by the powerlifting bug, and physique has taken a backseat for now. I got down to 71kg/156lbs @ 12% bodyfat, and I'm finding that I always seem to be run down (Have gotten 2 colds within 4 weeks!!).

I was going to run Ultimate Diet 2.0 to get down to 10% and below, but I'm already struggling to keep up intensity, energy levels and general wellbeing. I might attempt to get down to 10% when I have more lean mass.

I'm going to run the Doug Hepburn Powerbuilding Routine which is:

Monday & Thursday
Squat 8x2 @ 80%
Bench 8x2 @ 80%
Squat 3x6 @ 60%
Bench 3x6 @ 60%

Tuesday & Friday
Deadlift 8x2 @ 80%
Overhead Press 8x2 @ 80%
Deadlift 3x6 @ 60%
Overhead Press 3x6 @ 60%


The 8x2 eventually becomes 8x3, and the 3x6 becomes 3x8. You're progressing by 1 rep on each set. Once the target sets & reps are reached, you increase the weight and start over.


My Current 1RM's at 71kg/156lbs are:

Squat - 120kg/264lbs
Bench (Paused) - 85kg/187lbs
Deadlift - 120kg/264lbs (This is what happens when you never Deadlift!!)
Overhead Press - 50kg/110lbs

 

[[S]alvatore]

Theoretically, I should hit these maxes within 6 months:

Squat - 162kg/356lbs
Bench - 114kg/250lbs
Deadlift - 180kg/396lbs
Press - 78kg/171lbs

I chose this routine because I find it really difficult adding weight to the bar from session to session. This is compounded by training at home by myself most of the time, so motivation is difficult at times. There's also that little depression issue that I have lol.

Today's sesion:

Squat 100kg - 3,2,2,2,2,2,2,2
Bench 70kg - 3,2,2,2,2,2,2,2
Squat 80kg - 6,6,6
Bench 60kg - 6,6,6

Surprisingly, I felt screwed when I did the 3x6 portion. Really didn't expect my muscles to feel that fatigued from doing the 2 rep sets. Deadlift & press tomorrow. It's time to get that damn Deadlift up!!!

 

[TheStig]

I'll be interested to see how this goes. Also, you'd be surprised how fatigued you can get from low rep high weight sets. Sometimes it feels like a pump almost!

The biggest thing with increasing a deadlift is aggression (assuming correct form, and things of that nature). Look up Pete Rubish. I watch one of his videos before every deadlift session for motivation. Check it out: https://www.youtube.com/watch?v=KMOKueeNiPk

He's on the juice of course, but he still hit 700 natural.

 

[[S]alvatore]

I'll be interested to see how this goes. Also, you'd be surprised how fatigued you can get from low rep high weight sets. Sometimes it feels like a pump almost!

The biggest thing with increasing a deadlift is aggression (assuming correct form, and things of that nature). Look up Pete Rubish. I watch one of his videos before every deadlift session for motivation. Check it out: https://www.youtube.com/watch?v=KMOKueeNiPk

He's on the juice of course, but he still hit 700 natural.

Yeah, I'm keeping rest periods as short as I can to get some hypertrophy. It will be harder when I'm actually lifting some decent numbers though.

Pete Rubish is a beast, I remember seeing one of his deadlift videos years ago. That's one of my issues, I find it really hard to get psyched up regularly for a big lift/PR. Goddamn depression!

In regards to steroids, who cares man. He is a lifter, he can do whatever he wants. The curl bros with less than a year of training that do a cycle to look good for the beach? That's when I have an issue with steroid use.

Deadlift 100kg x 3,2,2,2,2,2,2,2
Overhead Press 40kg x 3,2,2,2,2,2,2,2
Deadlift 80kg x 6,6,6
Overhead Press 35kg x 6,6,6

Lower back is fried.

 

[TheStig]

I just included the facts that he's on roids because that plays a huge factor in having the ability to get psyched up beyond belief like that. He made a video about tren and talked about how it affected him. I agree with you about steroids though, doesn't matter.

I feel you on the lower back being fried, mine is too.

 

[[S]alvatore]

Squat 100kg x 3,3,2,2,2,2,2,2
Bench 70kg x 3,3,2,2,2,2,2,2
Squat 80kg x 6,5,4,4,4,3 60kg x 10
Bench 60kg x 6,5,4,4,4,3 50kg x 10

Decided to change to the 6x6 & 1x10 scheme. I'm also looking for hypertrophy, not just strength. Eating like a horse as well.

 

[[S]alvatore]

Deadlift 100kg x 3,3,2,2,2,2,2,2
Overhead Press 40kg x 3,3,2,2,2,2,2,2
Deadlift 80kg x 6,5,4,4,4,3 70kg x 10
Overhead Press 35kg x 6,5,4,4,4,3 30kg x 10

 

[[S]alvatore]

Been really busy so haven't had a chance to jump on the forum.

Squat 100kg x 3,3,3,2,2,2,2,2
Bench 70kg x 3,3,3,2,2,2,2,2
Squat 80kg x 6,6,4,4,3 60kg x 10
Bench 60kg x 6,6,4,4,3 50kg x 10

Deadlift 100kg x 3,3,3,2,2,2,2,2
Overhead Press 40kg x 3,3,3,2,2,2,2,2
Ukrainian Deadlift 40kg x 20,15,15
Overhead Press 35kg x 6,6,4,4,3 30kg x 10

Here's a vid of Ukrainian Deadlifts for those that aren't aware of the exercise. My form is much more strict though.

https://www.youtube.com/watch?v=MWeL0z9kcXw