TheRelics workout Journal...

[TheRelic]

Sweet, should stock up, todays diet was atrocious... 2 large meals with a 9 hour gap between em.

That, 5 hours sleep, and a god awful virus shoulda made for a crapola workout, but felt alright. At least the gym was empty, I was coughing like a mofo

Back/ biceps day

DB Rows

5 x 22.5 kg
5 x 22.5 kg
5 x 25 kg
2 x 30 kg

Lat Pulldown

5 x 45 kg
5 x 45 kg
5 x 55 kg

Assisted chin ups

4
4

DB Bicep curls

5 x 12.5 kg
5 x 12.5 kg

Deadlifts (No idea which type, kinda wing these...)

4 x 40kg
4 x 40kg

So a messed up day... instead of upping all reps by one or two I threw up the weights a fair bit from last week and the body took it ok.

Form was always strict, holding at the top and going slower on the way down.

Not sure whether to do the same next week, try drop sets, just put the weights up conservatively, or start doing more than 4-5 reps.

 

[TheRelic]

leg / shoulder / abs

I think the week finally caught up with me. That, and not doing legs for close to 2 years at all due to bung knee. But it held up great.

Squats

6 x 30kg
6 x 30kg
6 x 30kg

Leg press

6 x ?
6 x ?
6 x ?

Leg press calves (could barely stand after the quad blast, so couldnt do DB calf raises)

8 x ?
8 x ?
12 x ?

Overhead press (millitary press?)

6 x 10kg
6 x 10kg
6 x 12.5kg

Some weirdo pull up thing with a barbell

4 x 10kg
4 x 10kg
4 x 10kg

And a few sets of crunches holding a medicine ball on top of my head.

 

[TheRelic]

Chest / Triceps / Shoulders

BB Bench press

6 x 30kg
6 x 30kg
6 x 30kg

DB Incline Bench Press

6 x 10kg
6 x 10kg
6 x 10kg

Chest press

6 x 45 kg
4 x 55 kg
4 x 50 kg

Weighted bench dips

4 x 20kg
4 x 20kg
4 x 10kg

Skullcrushers

8 x larger bar *sigh*
6 x larger bar
6 x larger bar

Military press

4 x 12.5kg
4 x 12.5kg
4 x 12.5kg

BB Shrugs

6 x 30kg
6 x 30kg
6 x 30kg

Only had two main meals today, with a 9 hour gap between them. Then chugged down 300g tuna postworkout.

 

[Warboss Alex]

Then chugged down 300g tuna postworkout.

You're insane. No carbs?

 

[TheRelic]

Funny you should ask that... got hungry again, so just downed a bowl of raw oats with milk. Tuna just doesn't fill the gap.

Wednesdays workout will be followed by a full 425g can of the stuff and some oats.

But i've read that we can only absorb so much in any given span of time, so is it beneficial to have this in one sitting, or should I save say, half, and fill the gap with extra carbs?

 

[Warboss Alex]

You guys have so much to learn ..

Pwo = post-workout, which is within 10-15 minutes of finishing a workout. This is where your body needs instant simple carbs to spike insulin and go anabolic. Simple sugars of any kind will do, dextrose is optimal because it's the simplest form of sugar available .. failing that, gatorade or powerade powder, fruit juice (I like cranberry with strawberry whey, very yummy), very ripe fruit (not optimal) or even simple table sugar. You also add protein (fast-digesting like whey or egg whites) to this post-workout meal so the rebuilding process can begin immediately - hence the post-workout drink being dextrose and whey powder. As for the ratios I've seen conflicting reports, I aim for 60-100g of simple carbs (quantity not really important) and minimum 60g of protein. When your gains start slowing down, try doubling the whey in your pwo drink and see what happens!

Ppwo = post post-workout, which is about 45 mins to an hour after your post-workout meal. This is where you need a nice balanced meal of protein and complex carbs (steak and rice, chicken and potatoes, tuna and pasta or whichever other combination you'd like) to hit on the second 'window of opportunity' in which the body can optimally utilise protein after a workout (the first being the pwo window) - basically we didn't need science to tell us this, I'm almost always starving about an hour after a workout despite being bloated from the pwo drink.

*Note that I think post-post-workout is a purely british thing, I've asked americans about it and they don't use the term (they still know about the window, just don't call it ppwo) - you'll notice that Diesel's bulking guide correctly advises a pro/carb meal ppwo (MRP and potatoes if I remember rightly).

True example (myself, yesterday):
pwo - 300ml cranberry juice, bottle of green apple gatorade, 75g protein (in whey form). (protein/simple carbs)

ppwo (about an hour after pwo):
three (100g or so) lean pork burgers and a bucketload of basmati rice, with a salad. (protein/complex carbs)

 

[TheRelic]

Muchos gracias master Jedi

2 Cups dry oatmeal, mixed with sultanas, honey, peanut butter, 2 scoops whey and 500ml milk used to be my PWO meal.. good stuff it was .

So now, 425g tuna = 100g protein, give or take...

So I shall split it into two with some carbs/sugar of sorts.

 

[TheRelic]

Back / Biceps

DB Rows

6 x 22.5kg
6 x 22.5kg
6 x 22.5kg

Plus three forced reps at 10 second intervals

Lat Pulldown

6 x 45kg
6 x 45kg
6 x 45kg

Plus three forced reps at 10 second intervals

Assisted chin ups

4
4
4

Barbell curls

6 x 10kg
4 x 10kg
4 x 10kg

Plus three forced reps at 10 second intervals

Deadlifts

6 x 40kg
6 x 40kg
6 x 40kg

fun fun fun

 

[TheRelic]

Am considering sticking with this routine for 5 more odd weeks, then raping the f*ck outta myself with a week of intense drop sets all the way down to a ridiculously low weight.

I will then have uni holidays for a week, eat like a horse, and recover, before jumping back into a slightly different routine....opinions?

I really want to slam everything that last week within an inch of its life, so thoughts would be great.

 

[TheRelic]

legs / abs

Squats

6 x 60 kg (Bar + 2 x 20kg plates)
6 x 60 kg
6 x 60 kg

Slightly angled horizontal leg press...

6 (no idea what the weight is)
6
6

Calf presses on above machine

10 x above weight
10
10

12 x above weight + 30%
12 x above weight + 30%

Few leg raises

Weighted crunches holding medicine ball

I really went slow today, and can hardly walk without falling over... god damn it feels great

Really need to work something out with the abs... Hanging leg raises just aren't hitting the area, even with a weight, and i'm not sure crunches are all that great, as I need to really build the abs up...

 

[TheRelic]

Thought i'd throw in some quick belated updates..


Study season has finished, so for once i'll be getting sleep and enjoying a half decent diet.

Suffice to say, gains have been minimal as a result.



Regardless...



Current lifts, compared to a couple of months ago:




DB bent over bench rows - 30kg per arm

BB Bench press - 70kg (tips on increasing bench would be greatly appreciated...)

Lat Pulldown - 68kg

Barbell curls - 30kg

Weighted dips - 30kg plates on lap

Deadlifts - 120kg (best, 3 reps)

Squats - lets not go there.

 

[bbestar]

how much you weigh now

 

[semag]

Originally posted by TheRelic
DB bent over bench rows - 30kg per arm

BB Bench press - 70kg (tips on increasing bench would be greatly appreciated...)

Lat Pulldown - 68kg

Barbell curls - 30kg

Weighted dips - 30kg plates on lap

Deadlifts - 120kg (best, 3 reps)

Squats - lets not go there.

to increase your bench, do CGBP (close grip bench) and dips... work your tris for lockout power, maybe bench off the pins in the rack at a few inches off your chest so you can do more weight, and increase your speed going up.

For your dips, i assume you're doing them between two benches of you're putting plates on your lap, see if you can do the upright dips instead, way better.

let's go to squats... get those up and your bench will go up

 

[TheRelic]

Ta fellas!

Yeah, I do upright dips also, I just feel I can get more outta the bench ones/they seem to hit the tris' more (i usually do 2 sets of each, with just bodyweight on the uprights). But if you say the uprights are best, i'll just put everything into them.

Due to bad diet/lack of sleep over the past months, my morning weight is at 71kg. It peaked at 75kg before I got hard back into the studies.

Either way, my mid december goal of 80kg now seems unattainable.