GodsGiftToFatBirds' Training Journal

[GodsGiftToFatBirds]

Ok and today's session was legs, was a decent session but a bit short (with only 2 exercises). I think I need to get some calf exercises in - any suggestions (bearing in mind i train at home and don't have machines, a squat rack or cables)?
I've tried calf raises with DBs before but find they just wear out your forearms before you can even feel anything in your calves.

Anyway, today's sesh:

Lying one-legged hamstring curls (to Semag, I checked the link you recommended: i don't have any cables to work with tho, so one-legged curls it is!) 1*10 Level 2
1*10 Level 3
1*10 Level 4
NT: 3*10 Level 4

BB Hack Squats 2*6 89.5kg
1*20 74.5kg (2)
NT: Try 3*8 w/92kg next week, then back to widowmaker week after


I've got some new whey powder btw, its strawberry flavour and absolutely gorgeous. I just felt like drinking about 10 pints of it straight after my workout!

 

[GodsGiftToFatBirds]

Yo

Today's sesh was chest, this is what i did:

DB Incline Bench w/32s Rest Pause Did 15,5,3
NT: Flat bench next week, then 33.5s week after

Dips 3*10 (2)
NT: 3*12 - found 3*10 quite a bit easier than last week

DB Bench 2*6 w/32s
Did 6,8 - maxed out on last set
NT: Incline final exercise next week, then repeat week after

Checked my weight today by the way, its 78.25kg now

Making this my week by week weight gain:

Start: 73kg
1 week: 74kg
2 weeks: 74kg
3 weeks: 74.5kg
4 weeks: 75kg
5 weeks: 75kg
6 weeks: 75.5kg
.
.
9 weeks: 76.25kg
10 weeks: 77kg
11 weeks: 75.5kg
12 weeks: 77kg
.
.
15 weeks: 77.75kg
16 weeks: 78.25kg

 

[Warboss Alex]

Originally posted by GodsGiftToFatBirds
Start: 73kg
1 week: 74kg
2 weeks: 74kg
3 weeks: 74.5kg
4 weeks: 75kg
5 weeks: 75kg
6 weeks: 75.5kg
.
.
9 weeks: 76.25kg
10 weeks: 77kg
11 weeks: 75.5kg
12 weeks: 77kg
.
.
15 weeks: 77.75kg
16 weeks: 78.25kg

5lbs in four months isn't TOO bad but at your stage of the game it could (and possibly should) be higher - I've always told you your only problem was not eating enough mate, up the calories and you'll love the results, trust me..

 

[GodsGiftToFatBirds]

5lbs in four months isn't TOO bad but at your stage of the game it could (and possibly should) be higher - I've always told you your only problem was not eating enough mate, up the calories and you'll love the results, trust me..

Lol, no, its 11lb mate, i'm working in kilos. You must've known i'm not 78lb - thats 5 and a half stone!

Hear what you're saying bout calories though. I'm eating about 4500 at the mo, with around 300g protein.
What sort of figures would you recommend I target?

 

[Warboss Alex]

Originally posted by GodsGiftToFatBirds
Lol, no, its 11lb mate, i'm working in kilos. You must've known i'm not 78lb - thats 5 and a half stone!

Hear what you're saying bout calories though. I'm eating about 4500 at the mo, with around 300g protein.
What sort of figures would you recommend I target?

oops. dreadfully sorry, I don't know what I was thinking. I think it was that post re low protein intake which gave me a headache and an unerring urge to eat something.

4500 and 350g protein actually seems reasonable, and if you gained 5kg of muscle over four months then stick with it, it's a good gain. Try higher protein though, it never fails. Keep up the good work!

 

[GodsGiftToFatBirds]

Haha, no probs mate.

Today's sesh was back and biceps. Been getting some different opinions on my other current thread (New Schedule: Check It Out) about whether I'm doing enough volume on my back. From how today's session felt and from listening to my body, I'm pretty sure that I am doing enough. I'm training at a very high intensity right now, with heavy deadlifts, then 2 rest-pause exercises in today's session, I'm pushing myself right to the limits. I reckon I wouldn't be doing myself any favours by doing any more.

This was today's session:

Deadlift 1*4 107kg
2*4 145.5kg (2)
NT: 147kg

Bicep Curls w/curl bar Rest Pause w/41kg Did 36 (22,9,5)
NT: 51kg, I reckon 36 reps is way too many

Wide grip overhand pull ups Rest Pause Did 19 (13,4,2)
NT: Weighted, w/7kg

Concentration Curls 2*6 w/27kg
Managed 6,5 (RH), 6,3 (LH)
NT: Repeat

 

[GodsGiftToFatBirds]

And today was shoulders and triceps:

Standing Military Press 3*8 47kg (2)
NT: Arnolds next week, then 49.5kg

Lying Close grip EZ Curl Bar Triceps Press to Chin 3*6 w/41kg (2)
Managed 6,6,5 - possibly could have done 6, but it was touch and go and I didn't have a spotter this week (I normally do) so decided to stick at 5
NT: Repeat

Front Lateral Raise 3*7 17kg (2)
NT: Cuban Press, then 18kg

Press ups w/hands together w/5kg 3*15 (1)
NT: 7.5kg

 

[GodsGiftToFatBirds]

Today's session was legs. I tried out a different session with the hack squats, doing 3 heavy sets instead of the widowmaker (I'm intending to alternate the 2 week by week). Worked ok and I pushed myself to the limit, although I didn't feel as totally fvcked as I normally do at the end.

I've actually just been experimenting with the weights (as not part of my session) and think I've maybe found a decent solution to my calves problem (not being able to find a decent calf exercise cos of my lack of a squat rack or a calf machine, and with DBs being too light). Its what I'll call BB Hack Calf Raises - holding the BB behind me like I do for the Hack Squats, and then doing calf raises. Anyone else used this btw or have any opinions on it? I think I'll include it in my legs session next week.

Anyway, this was today's session:

Lying One-legged hamstring Curl 3*10 Level 4 (2)
NT: 3*12

BB Hack Squats w/92kg 3*8
Did 8,8,9 - maxed out last set

 

[semag]

good lifts man... you use wrist straps on the hack squats or do you have forearms of doom?

Sucks hard for me, I was snowboardthing this past weekend and I fell and popped my left shoulder outta the socket. Doctor said I had to throw it in a sling for a few days, and I have to see an orthopedist in the week... guess then i'll figure out how i can go about lifting/golfing/surfing again.... Hope it doesn't mess w/ my incline bench

...gotta get my diet back on track too... and cardio... too much blubber lately

 

[Warboss Alex]

Originally posted by semag
...gotta get my diet back on track too... and cardio... too much blubber lately

***** Forget the abs and grow some! (or get bigger and leaner)

 

[GodsGiftToFatBirds]

you use wrist straps on the hack squats or do you have forearms of doom?

No, I've never even considered using them tbh - what exactly are they and what do they do for you? - do they allow your grip to last longer or summat?
My grip does sometimes go on the hack squats - I do the early reps in a set as quick as possible to reduce the time I'm holding the bar for, and so make it less likely that my grip fails before my legs.

Hope it doesn't mess w/ my incline bench

Lol. I've started thinking exactly the same way whenever I'm unable to train for a few days.


Anyway, I've been making great progress since I started on my new split. On my weekly weigh-in yesterday, I was only slightly under 80kg - say 79.75kg for reference - thats a 1.5kg gain in only a week!
Plus made great improvements on my bench - improved from 6,1,1 to 9,3,2 in 2 weeks on rest pause w/38.5s.

This was today's session:

DB Bench Rest Pause w/38.5s 9,3,2
NT: Incline here next week, then 40s

Dips 3*12 Managed 12,12,10
NT: Repeat

DB Incline w/30.5s 2*8 - did 8,11 cos maxed out on final set
NT: Flat here next week, then 32s

 

[[S]alvatore]

Originally posted by GodsGiftToFatBirds
No, I've never even considered using them tbh - what exactly are they and what do they do for you? - do they allow your grip to last longer or summat?
My grip does sometimes go on the hack squats - I do the early reps in a set as quick as possible to reduce the time I'm holding the bar for, and so make it less likely that my grip fails before my legs.

No, if you want a nice firm, strong grip do not use wrist straps. They are for b!tches IMO, it is only acceptable if you are an older bber.

 

[Warboss Alex]

Originally posted by alvatore
No, if you want a nice firm, strong grip do not use wrist straps. They are for b!tches IMO, it is only acceptable if you are an older bber.

Okay, come see me deadlift 500lbs with straps and then call me a b!tch ..

 

[semag]

i also disagree salvatore, yes i can pull my reps w/ out straps on deads, but i can't do it double overhand, i'm still like 20 lbs from that, but it's a pain in the ass w/out the straps.

a) gotta have nice smooth hands for the ladies

b) straps can give you awesome results on all sorts of exercises.... wide grip pullups w/ straps?? amazing.

c) if you can't hold the weight you need, then you're not gonna be working your muscles very well. Maybe some people just don't have the forearm strength to keep up with their other muscle groups, and since I'm not competing, I'm cool with using straps as long as my forearms don't look out of proportion.

I agree that I do some forearm work, and always warm up my deads to almost my rep weight w/out straps.. .but I find them to be an essential part of my training.

 

[Warboss Alex]

Semag - good call bro, I always had trouble with chins/pullups (being bottom heavy doesn't help here) - using straps helped me out greatly. Although you'll still get calluses from using straps, unless your gloves are real padded (I don't use gloves for grip-oriented exercises e.g. deadlifts, chins)

On a more serious note:

By not using straps you're restricting the weight that your (usually) back/lats can otherwise handle - your grip will eventually catch up plus you can add forearm work however unless you have naturally large/strong hands then it can seriously inhibit your progress for a while.

 

[[S]alvatore]

Originally posted by Warboss Alex
Okay, come see me deadlift 500lbs with straps and then call me a b!tch ..

If it's with straps then you are IMO.

 

[GodsGiftToFatBirds]

Yo

Been away for the weekend, diets been sh!te I'm afraid, been getting it back on track this evening since I been home!

Not missed any sessions though, and I did do Friday's session (back and biceps) before I left, just didn't have time to post it. Here it is:

Deadlift 1*4 107kg
2*4 147kg (2)
NT: 149.5kg

Bicep Curls w/curl bar - Rest Pause w/51kg - Did 11 (7,2,2)
NT: Repeat

Wide grip o/hand pull ups w/7kg - Rest Pause - Did 15 (10,3,2)
NT: 12kg

Concentration Curls 2*6 w/27kg - Did 6,12 (RH), 6,10 (LH) - maxed out on final sets
NT: 28kg


On the subject of strappings, I honestly couldn't tell you if I need them or not. Its gotta be a question of whether your grip/forearms fail before your target muscle groups - this might possibly be the case with me on hack squats, dunno bout other exercises.
But I'm willing to give it a go - do you guys recommend any particular sort/make of strappings or any particular place to get them from?

 

[semag]

http://www.prowriststraps.com/

http://www.prowriststraps.com/mega_grip_weight_lifting_wrist_straps

those are really good.

 

[GodsGiftToFatBirds]

Thanks man, i'll have a look through those.

Today's session: shoulders & triceps:

Arnolds 3*7 w/22kg EH (2): Did 7,7,5 (v nearly 6)
NT: Militaries next week, then repeat

Lying EZ Triceps press to chin 3*6 w/41kg: Did 6,6,8 as I felt I had a bit more left in me on final set
NT: 43.5kg

Cuban Press 3*6 w/14.5kg
NT: Laterals next week, then 3*8

Press ups w/hands together w/7.5kg 3*15 (1)
NT: 10kg

 

[GodsGiftToFatBirds]

Yesterday's session was legs. I introduced BB hack calf raises, this possibly contributed to my grip not holding out on the BB Hack Squats. Think I'll have to get hold of some wrist straps.

BB Hack Calf Raises 3*8 (2secs up, 2 secs down) 67kg (2)
NT: Repeat

Lying One legged Hamstring Curl 3*12 Level 4 (2)
NT: 3*6 w/level 5

BB Hack Squats 2*6 89.5kg
1*20 74.5kg: Managed 19
NT: Repeat