Workout Log

[yungahdubz]

Cheers Quag.

What do you suggeest i do for conditioning?

I don't have access to any equipment really.

Cheers.

 

[yungahdubz]

My diet atm:

Breakfast

• 100g oats with nuts, dried bananas, raisins, sultanas and full fat milk.
• 2 eggs

Mid-morning

• 50g nuts/ 100g cheese of some sort.

Lunch

• 5 eggs with cheese and veggies
• Or quorn burgers with cheese and veggies
• Or pasta with cheese veggies and quorn pieces.

Mid-afternoon

• Cheese/ nuts.

Dinner

• 5 eggs with cheese and veggies
• Or quorn burgers with cheese and veggies
• Or pasta with cheese veggies and quorn pieces.

Night

• Protein shake with 300 ml full fat milk
• I add in an extra protein shake on weights days aswell.

Breakdown

• protein/carbs/fat = 218/112/170, 2800 cals. When i stop growing i'll add in some more milk and larger portions

Anything missing from it that i could add?

 

[yungahdubz]

Finally back

Tuesday is meant to be my rest day but i just wanted to do some exercise so i tried HIIT for the first time.

I knew my conditioning was bad, but i didn't think it was this bad . It's been at least 3 mins after i finished and i'm still breathing like a maniac.

I only managed to last 3.5 mins (there's a sex joke in there somewhere but i'm too out of breath to think of one).


Cardio

I started off by doing leg swings as i've got mean DOMS in my hamstrings for some reason today.

After, i did a minute and a half of star jumps at moderate pace, followed by 30s of burpees all out, 1 min of star jumps at moderate pace, 30s of burpees all out and thats all i could do.

Finished off with some more leg swings.


Diet

Oats + dried fruit with milk + sugar

2 fried egg sandwiches, this would usually be just two raw eggs but no school today so i thought i'd cook them.

Egg salad baguette

Going to an all you can later (one off) it will consist of lots of: egg fried rice, garlic mushroom, noodles, egg, fruit salad and ice cream + cake


I look forward to getting under the bar tomorrow.

 

[yungahdubz]

First day back after 5 weeks.

Well I've spent 1 week in France and 4 weeks recovering :|.

I said I'd carry on doing Pistols during my recovery but i felt really demotivated so i didn't do them.

Came back easy today, i am determined to do workout 6x a week now, 3x with weights and 3x HIIT.

Pistols - 3x5 - 15"

• Warmed up with 10 BW squats then 1x5 - 20kg.

Incline DB Bench Press - 3x5 - 10kg

• Felt really easy

Deadlift - 1x5 - 39.6kg

• Felt really easy

Dips - 6/1 - BW

• Quite happy with these, first time i tried dips I couldn't even do one .
  
• Should Probably have rested longer, only managed 1 dip on second set.

Felt good to hit the weights again .

 

[EFFORT]

for conditioning there's a lot of things you can do. I'd personally look into getting a sled made and pulling it, but there more options of course, weighted back pack work, wheel barrow pushing, farmers walk, up hill walks, sandbag work, sledge hammer work, tire flipping...list just goes on, it really depends on what your willing to do

 

[yungahdubz]

Well a lot of those are out of the question due to a lack of space, although i'd be interested in weighted backpack stuff, and i've also been looking to make a sandbag.

What would you suggest for weighted backpack stuff?

 

[yungahdubz]

Tried a new approach to HIIT today, I warmed up by doing:
Drill 1 - High Knee
Drill 2 - Butt Kicker
Drill 3 - Lateral Shuffle
Drill 4 - Carioca
Drill 5 - High Skip
Drill 6 - Gorilla Walks

Then after i did 10 burpees all out and 30 start jumps at a moderate pace, for 3 sets. So 30 burpees and 90 star jumps in all, brutal.

I prefer this approach as opposed to going all out 30 secs and moderate for a min etc, is this wrong?

Diet

• Oats + dried fruit with milk
• 2 raw eggs
• Protein shake
  
  
• 1 PB + jam sandwich
• 1 PB + nuttela sandwich
  
  
• Cheese salad baguette
  
  
• Rice + kidney beans with veggies
  
  
• 2 scrambles eggs with 2 slices bread

HIIT

• 2 scrambles eggs with 2 slices bread

 

[Quagmire911]

Nothing wrong with doing it that way. At least walk around inbetween though, don't stay completely stationary.

Did you say you have a rowing machine?

 

[yungahdubz]

I didn't stay stationary, after doing start jumps i straight away do burpess then straight away do star jumps etc.

And no i dont have a rowing machine. don't know where you got that from lol

 

[yungahdubz]

Box Pistols - 14" - 3x5 PR

• Warmed up with 10 bw squats then 1x5 with 20kg.
  
• Form wasn't too great, will do same height next time focusing on form.

Bent-over Barbell Row - 3x5 - 22.5kg

Overhead Press - 3x5 - 22.5kg

Door Pull ups - 3/2 - BW

Plank - 60s - BW

Diet

• Oats with dried fruit + milk
• 2 eggs
  
  
• PB + jam sandwich
• PB and nutella sandwich
  
  
• Cheese salad baguette
  
  
• 2 scrambled eggs with 2 slices of bread
  
  
• Workout
  
  
• 2 scrambled eggs with 2 slices of bread.
• Protein shake

 

[yungahdubz]

Btw, how many grams of crabs should i eat pre and post workout?

 

[yungahdubz]

Warm-up

Drill 1 - High Knee
Drill 2 - Butt Kicker
Drill 3 - Lateral Shuffle
Drill 4 - Carioca
Drill 5 - High Skip
Drill 6 - Gorilla Walks

HIIT

30 burpees - high intensity
120 star jump - moderate intensity

Would it be okay if i changed around the intensity, so star jumps at high intensity and burpees at moderate? I ask this because my form really was compromised when going all out, i couldn't help but dip my core.

 

[yungahdubz]

Box Pistols - 2x5 - 14"

• Was concentrating on form, but i think lack of food was also a factor in not performing well.

DB Incline Bench Press - 3x5 - 12.5kg

• This is actually felt a lot harder, didn't think 2.5kg could make such a difference.
  
• Also, a lot of shoulder cracking in my right shoulder, there isn't really any pain though.

Dips - 5/3 - BW

Plank - 53s - BW

• It wasn't my abs that gave out, it was my shoulders that let me down after the deadlifts, bench and dips.

 

[Quagmire911]

Whats your bw been doing lately, that doesn't look like a lot of calories a few posts back.

Post workout get in 60-80g of high gi carbs from orange juice or something, along with 40-50g of protein. Pre workout I don't know an amount per se, just get in some low gi. My pre workout carbs are usually a glass of fruit juice and two slices of wholemeal toast. Probably not optimal but I have plenty energy in the gym most days.

Remember that cardio isn't an exact science. As long as you work hard and get your heart rate going you will get results. If your conditioning is really low, I think it may be a better idea to do a more moderate intensity cardio non-stop for longer periods of time for most of the sessions. So maybe one HIIT a week and three moderate intensity days a week until your work capacity increases.

 

[yungahdubz]

I'm at 60kg atm, i never fully regained all the weight i lost whilst i was ill. Only reason i didn't eat so much was because that was the only food we had in the house .

When i posted that i was around 58kg, I've managed to put on 1.5 kg in the past 3 days eating like a beast, not sure how much of it's muscle though, don't think you can gain muscle that quickly.

I'd like to gain another 10kg or so, guess i need to hit the milk again.

And with regards to the HIIT, would you suggest doing the same star jump/ burpees intervals but all at moderate pace?

 

[yungahdubz]

*sigh*...

It seems as though every time i try get back on track i'm just thrown off again.

Got the flu, my biceps are aching for some reason.

Back is aching really bad, especially the lower.

No working out today, just hope it passes quickly.

 

[Quagmire911]

You could do that for the cardio yes. Lots of different circuits you can do. Or again, using a rowing machine/elliptical/bike.

Maybe you should go on a probiotic if you are getting sick all the time. That and 10-15g of fish oil+1g of vitamin c every day.

 

[yungahdubz]

Didn't feel great still but just wanted to weights and clear my head.

Box Pistols - 3x5 - 14"

• My form was better than last time, but there's is still more rounding than I would like.
  
• Medhi said loaded pistols won't be too healthy for my back. I'm going to switch to Bulgarian split squats.

Barbell Rows 3x5 - 25kg

Overhead Press - 3x5 - 25kg

Pull ups - 2/3 - BW

• Not sure what happened here.

Plank - 65s - BW

 

[yungahdubz]

Weighted Lunges - 3x5 - 12.5kg

• I felt the burn
• Quite liked these, better for the back as quagmire said ages ago ^^
• I'll do it on a little platform next time to break parallel.

Incline DB Bench Press - 15kg

• Found out you cant really warmup too well for this when using low DB weights.
• Did 2x5 - 10kg, 1x5 - 12.5kg, then 15 kg.
• Managed to complete 2 sets with right hand and only 3 reps first set left and then 0 reps second set. I quit after that.
• I'm not sure why my left arm was lagging behind so much, when i used to OHP 3x a week i made sure to press in a straight line to even out strength imbalance between right and left arm. Maybe it's the right pec that dominating the left one, pretty sure shoulders and tri are about even.

Dips - 7/5 - BW

• Quite happy with these, could be due to lack of benching though.

 

[I-tallionStallion]

Keep it up yungah...I love doing BW dips, I started with doing like 2-3reps per set and I jumped up really fast at getting better at them in a matter of weeks. Keep eating and you'll get better at them. Not to mention a better looking chest