dispatch's workout journal

[dispatch]

26/3

nice workout and diet today

Workout
125kg squats PR 5x5 - although it felt good to get these - I think im too high in my squats at this weight. I want to drop back a little now on deadlift and squat (maybe after i nail 125kg dead next session - focus on lower squats and faster deadlifts (less break between reps), and get cracking on bench)

75kg alternating bench and close grip bench 5x5
calf raise 40.45.55kg 3x8
chins 3x5 + 10kg

Diet

2 pieces of fruit + protein shake
meat/salad roll
2 pieces of fruit
Egg/Tuna/Salad
Bannana
Protein Shake
Chicken Sub
4 eggs w/ham

Slowly but surely...

 

[dispatch]

Bench alternating close and normal 3x5 75kg
Deadlift 125kg 1x5 PR
Calf raises 55kg 3x8
Pull ups 8 normal, 5 w/ 10kgs , 5 normal

New PRs in sig so you guys know my level and can give better advice!

b.

 

[dispatch]

Bah have been sick so missed a whole week of gym, but went to the track - workout is as per jocca's workout log, think i'll just post that

Saturday
Sprint session

1 lap
stretches
3x 100m stride throughs focusing on form
drills:
butt kicks x 3
knee highs x 3
lunges x 3
(warm up exercises)

6x10m flag sprints alternating facing direction
6x20m flag sprints alternating facing direction
6xmix of 10m and 20m flag sprints

 

[dispatch]

workout 6/4

Squats 90kg 3x5, focusing on depth... hips were very tight from running on sat.

Deads 130kg 1x5. Form was almost unacceptably bad here, I think it still counts but i need to drop back now like I am for squats, focus on technique again.

Bench 80kg 3x5 Pretty terrible reps in the 2nd and 3rd set... my left arm seems to be stonger than my right, I'm not too sure how to repair this defect but I might try things like - pushups (decline and one arm on ball etc), and some dumbell work. Anyone else have this problem?

b.

 

[dispatch]

14/4
Workout
1x5 squats 120kg ... zero motivation here
1x10 90kg squat.
Dumbell stuff
3x8 45kg calf raises
3x8 60kg bench... trying to get back to sets of 8.

Diet
3 eggs + 1 scoop whey + milk + half bannana
1 pear
PWO
chicken sub + 2 scoops whey + milk
2 ham/cheese rolls + bannana
Salad + apple
Pork + vege + potatoe

 

[I-tallionStallion]

What's going on with the diet....is that your entire diet for the day? If your trying to get big you need a lot more food. I gave you a diet before that I suggested would be better.

As for your bench...Sometimes the other arm lags...it's okay usually it will fix itself so you will not need to have to train that arm seperately. Drop the weight a little if you need to if you can't do the weight...it's pretty simple really.

It would really help if you ate the samething everyday...not sure what's going with your diet but you could be a thousand times more effective if you kept up a diet that was the same everyday so we can see if your eating enough.

Good idea to drop the weight to do squats more effectively. no reason to keep cheating your way to the top only to realize your not even going parallel. But don't expect to be as strong after coming off a week off...next time you take a week off come in and push weights at about 80% your normal capacity and the next week try to get back into getting PRs

 

[dispatch]

Hey Stallion - you're right, I have been slack, occasionally I eat well but I am not consistent. **** it - I'll start doing this right. If I'm going to commit to your suggested diet, I have some questions. Like, what's up with all the fish oil? Is 12 in a short period really useful? Happy to eat 6+ a day as recommended, why do you recommend 6 then 6 again? Also, do you take the olive oil by itself? It's going to be pretty impossible to pack a shake with raw eggs in it for the middle of the day, can I do more eggs in the earlier ones and more whey in the middle of the day??
Thanks for your help Stallion it's good to know there is someone on here who likes helping the newbies.

16/4

3x5 squats 120kg - these are much lower than last month now.
3x8 55kg calf raise.

believe it or not I think that's all I got done.

Ah, but i forgot the
1x10 90kg squats

18/4

Circuits

3 sets, alternating Weights and Cardio.

Weights
Bench, 82.5kg 1x5
Lat Pulldowns 1x21
Dips 1x10
Bench again 1x5

Cardio
3 minute bike,
Dumbell lunge/side raise 2x5
3 minute skipping

On the last rotation, replaced bench with 10 each arm shoulder press 15kg dumbells.

 

[frenchbeauty]

dispatch the squats numbers are going up good job.
keep going at it hard :box:
keep it up fb

 

[dispatch]

hey fb thnx for the encouragement - your squat went up recently as well - good work!

Loving your deads for 295lbs as well - wicked stuff.

Keep it up man I'll be hittin it hard.
b.

 

[dispatch]

hell yeh - good workout today 29/4

squat 120kg 1x5
140kg 1x3 (PR for 3 or even 1 rep) - COOL - 3 Plates haha. Just went for it and got it!

bench 80kg 4,5,5 (better than usual)

calf raises 3x8 40kg (too easy)

pullups 3x8

 

[I-tallionStallion]

"Hey Stallion - you're right, I have been slack, occasionally I eat well but I am not consistent. **** it - I'll start doing this right. If I'm going to commit to your suggested diet, I have some questions. Like, what's up with all the fish oil? Is 12 in a short period really useful? Happy to eat 6+ a day as recommended, why do you recommend 6 then 6 again? Also, do you take the olive oil by itself? It's going to be pretty impossible to pack a shake with raw eggs in it for the middle of the day, can I do more eggs in the earlier ones and more whey in the middle of the day??



************


Sorry for not responding right away man. The fish oil has loads of benefits, just read about it in the vault or google it for various results. You split it up for balance in calories and effects. I know a lot of guys who recommend even more but I think anything over 20 is just a bit ridiculous on the wallet. Yeah I take olive oil by itself but a lot of guys put it in their shakes. Personally I enjoy the taste seperate.

Well, the shake you could put a good amount of ice in it to keep it good. If it's absolutely impossible to bring a meal than you'll have to add more to each meal and such. What is your eating schedule like?

Nice squats man. They better be ATG!

congrats on the good workout dude

 

[dispatch]

Thanks Stallion! My hip flexibility is not good enough yet for ATG - they are below parallel but- I just had a really good day I think, looking forward to replicating.

I've been following your diet pretty closely hey - have a few shocking days here and there due to hectic uni but overall I think I'm getting better with diet. Thanks for getting back to me with those clarifications man - I'll put up some diet logs soon!

 

[I-tallionStallion]

Glad to hear things are going well...just remember to always plan ahead when you can.

Have you ever video taped yourself lifting or had some powerlifting dude check out your squat? It's good to get a idea of what you look like when lift afterall you can to see if your doing it right.

Keep working on the diet and hows the BF % and weight doing? Got a goal of how big you want to be?

 

[Being_the_Don]

workout 6/4

Squats 90kg 3x5, focusing on depth... hips were very tight from running on sat.

Deads 130kg 1x5. Form was almost unacceptably bad here, I think it still counts but i need to drop back now like I am for squats, focus on technique again.

Bench 80kg 3x5 Pretty terrible reps in the 2nd and 3rd set... my left arm seems to be stonger than my right, I'm not too sure how to repair this defect but I might try things like - pushups (decline and one arm on ball etc), and some dumbell work. Anyone else have this problem?

b.

I had that problem, too, for a little while. One arm dumbbell bench presses might help you, it forces each arm to do it's own work. Also one arm push ups, I do those for fun from time to time.

 

[dispatch]

5/5 workout

150kg 1x2 squat - the second one was probably the hardest lift i've ever completed, took about 10 seconds to get it up, thought I was going to pass out. Think I'll stop going for egotistical PRs and do some reps at lower weights!

120kg 1x3 deadlift... these were hard too, as I havent dead lifted in a while, my back seems to be curving, may have to drop back for a bit.

80kg 3x5 bench - these are getting a bit easier.

4,6,5 60kg calf raises.

2x8 dips.

 

[Quagmire911]

I'd be interested to see a video of the squat and deadlift, very strange the difference in the too.

I'd expect you aren't hitting a good depth in the squat, but I may be wrong.

Good work nonetheless, keep it up.

 

[jocca]

Been a while since an update man gotta get back into it or I might end up catching you in squats hahahahaha

 

[dispatch]

light session to get back into it but Im still pretty sore the next day

16/5

squats with approx 80-90kgs... wasnt really counting,
front squats with about 50kg

3x5 bentover rows with 60ish kgs - pretty good...

some dumbell and stationary bike work.

 

[dispatch]

18/5

okay so Im really focusing on depth in my squats to make sure im doing them right.

so today i did
5,3,5 120kg squat - I didnt get the second set sure, i got distracted and lost focus - but i guarantee you guys - these were good squats to below parallel.

a few light deadlifts.

bench 5,5,3 80kg bench - not good - too much time off

some calf raises.

diet -

2egg/2scoop shake w/ bananna
fruit

steak/salad

ham sandwhich

scoop of protein

2 steaks, 2 eggs
100g tuna

green tea, 3 fish oil pills.

 

[frenchbeauty]

solid work dispatch.
how about throwing some extra calories ( brown rice, pasta,olive oil ) in there ? You'd probably gain faster, again I don't know about the weight, bf% situation.