To be a BIG F**ker!

Day before payday :)

Made it to the gym again tonight, a different one from the last one. Exercises included:

Legs, Back, Biceps:

-Squats 2x10 (100kg/ 235lbs) did quite light as havnt done them for a while.
-Seated leg press 1x15 2x10 (bottom rack of weights) was a **** machine!

-Pull ups (wide grip) 2x5 - spotter had to help me with most of them.
-Pull ups (narrow grip) 2x5 - again spotter helped me with most.
-Lat pulldowns (front & back) did 6 front on heavier weight then suddenly switched to another 6 back on slightly lighter weight. did this twice.
-Cable rows 1x10 (63kg) 1x8 (77kg) then did drop set. stacks went up in 7kg's for some reason :rolleyes:
- Also this machine row (wide grip) 3x10 on those (unknown weight)

-Bicep curls (straight bar) 1x10 (20kg) 2x8 (25kg)
-Curls ('W' bar) 2x10 (20kg)
-Machine bicep curls 2x10 (40kg)

Quite a decent workout, did slightly lighter than usual.

Im realllllly bad at pullups, i mean i can get like 2 full ones (wide grip) and 3 full ones (narrow grip). I knows its partly due to my bodyweight, and arms length but i also think its because i go allllll the way down so my lats are stretched to the MAX! i see other people who dont go all the way down. (not saying theres anything wrong with that.)

Getting all my food in tomorrow aswell :) start counting cals!
 
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lol true, but thanx anyway man. Use to have a pullup bar at home but it started to pull the f*cking wall down! supppose ill get better in time. ;)
 
Havnt updated for a while, so here's my update.

Well, iv finally found a temporary gym which i can now stick to and get my routine back on track.

Ill Just start with Sundays workout: Shoulders/Legs

Squats 3x10 @ 235lbs
Seated Legs Raises 3x10 (unknown weight) horrible machine!

Seated DB military press 3x8 (think i was only doing 45lbs each arm)
Smith Machine military press 2x10 (cant remember weight)
Shoulder raises with 45lb weight 2x10

Jus to point out, sundays workout was pathetic, i went clubbing the night before and had 4 hours sleep, plus hangover - it was horrible! At least i managed to go tho :)
 
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As for Last nights workout...

Chest/Triceps:

Flat Bench 1x10 (157.5lbs) 1x4 (180lbs) followed by drop set of 1x8 (135lbs)
Incline DB press 2x8 1x6 (roughly 65lbs) each arm
Cable crossovers 2x10 45lbs each arm
Flys 1x12 2x10 (flat) Cant remember weight

Dips 2xfailure
Cable pushdowns (tri's) 3x10 cant remember weight
Push ups

Im sure theres something else but thats what i remember!
 
Last night was gym again for me! Gym 3 days in a row, not the best way but since its a split routine im doing i dont think it matters too much.

Workout include Back/Biceps/Abs:

-Pullups, no spotter therefore 2x2 1x3(not fully down on this set)
-Seat cable row 2x10 1xdropset (cant remember weight)
-Bent over BB rows 2x10 (90lbs) 1x10 (112.5lbs)
-Lat Pulldowns (front) 1x10 (135lbs) 1x6 (180lbs) 1xfailure (180lbs)
-Lat pulldowns (back) 2x8 (forgot weight)

-BB Bicep curls 2x6 (roughly 80lbs)
-'W' bar curls 1x8 1x6 (roughly 90lbs)

-Decline situps with 45lb plate on chest (2xnear failure)
-These bent over crunches, using the cables to pull the weight down, therefore working abs. (2xnear failure)

Im bad at pullups, i really do need to improve on them!

I also need to start tracking the weight of each lifts for everything, its jsut because its a different gym, the weights & machines are different.

When doing bent over rows, my back was really strained and ached. Do you stick your ass out with legs bent while doing them?

Im starting doing Deadlifts on Saturdays session, Just also wondering do you stick your ass out with them, as you do for squats?


Cheers
 
Also i will add my feelings for this morning:

Well first iv got hangover at work (went out last night).

2nd of all, iv had nothing to eat at all. 12:30pm is my lunch time and iv only got 25 mins to wait, but i need food. Feel like im wasting away, Disappointed in myself :(
 
Went to the gym last night, wasnt feeling too good and now feeling worse. Think iv got flu. I felt really weak also so my lifts wernt great.

Anyway since i didnt feel so good i managed to do:

Shoulders/Abs:

-Mili Press 2x8 1x6 cant even remember the weights i felt so bad.
-DB mili press 2x8 @ 45lbs each arm, 1x6 @ roughly 60lbs
-Did some arm raises
-Also did something else for shoulders that cannot explain.

-Decline situps

Poor workout but i just felt ill, wanting to go to the gym tomorrow but if im not feeling good im gonna have to miss it.
 
Still feeling a bit ****, slightly better than earlier tho :) Hopefully ill be well enough to go to the gym tomorrow morning. Iv had to force food down me today as my apetite just wasnt there. Cant believe im in on a Friday night! :(

Anyone watching worlds strongest man tonight? :D
 
Step One : Calculate your BMR with the following formula:

•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:

•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9



The calorie surplus margin is just an example:

Apply this knowledge by going over the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.
 
Since im stuck in not feeling too good & bored iv finally worked this out ^^

Altogether mine is 3415. Is that my MT?

And also does that mean i need to be 500 cals above that?
 
You need to be 500 calories above your mainteance level.

But its easier when you don't count calories and just EAT! What I do is eat as much clean food as I can and if I don't feel like I had eaten enough for the day I'll add in something thats really calorie dense like yesterday when I had a big bag of peanuts (added up to 1870 calories).

All you have to do is check your weight weekly. Remember some of it will be water weight so drink plenty of water and check your weight in the morning. If your gaining 0.5-1 pound a week your doing good. Anymore weight then throw in a session of HIIT or 2 to offset it.
 
Good advice Jman. Just make sure you are eating clean and not going to nuts. You should find a ball park figure and work off that as for calories. Anyway hope your feeling better.
 
Cheers you 2, im glad youve said that jman as thats what iv always intended to do really, id rather just eat and eat and eat and weigh myself.

And thanx NBS, have been ill all weekend, have had no apetite or anything. Feeling a bit better today, but gonna leave the gym till tomorrow so im fully ready. Also im gonna have to do a lot of eating to make up from the last few days.
 
Havnt been to the gym since thursday (6days ago) as iv been ill and im now feeling well enough to hit it hard at the gym tonight. Also since not being well i have had a realllly weak apetite, and not being able to stomach food.

Some says i may of had as much as 1000 cals, which is an insult to my body! Hope iv not lost too much muscle/strength, i doubt it in those few days but you never know.

I will test myself tonight, think ima do legs,chest,tris
 
Forgot to post recent workouts, well ill skip over to yesterdays workout. Finally did DL's :) They felt really good. Lower and upper back is sore today, but its a good feeling.

Yesterday worked my back/biceps:

- DL's - Since it was first time i concentrated on form so didnt lift heavy.
First started with 1x10 (135lbs) This was nice and comfortable.
Then moved to 1x10 (180lbs) Also was nice.
Then for last set did 1x8 (225lbs) This wasnt too bad either, but it sure did knock the sh*t outta me!

- Then i did 3x2 pull ups (mixture of wide/narrow grip) had no spotter so thats all i could manage lol.
- Lat pulldowns 1x12 (60kg) 2x6 (75kg)
- Cable Rows 3x8 (60kg)

- A variety of curling exercises also.

Really enjoyed the DL's tho, what have i been missing!! :)

Next time ima step the weight up tho, may aim for the 300 mark ;)
 
Havnt updated in a while. Training hasnt been the best as my cash card is damaged so cannot get any money till i get my new one through!! So the gym has been limited.

Think i only went twice last week, which isnt good especially whilst doing a split routine.

I managed to get to the gym last night and did Chest/Tri and added some squats in also:

- Flat DB press 2x8 (60lbs per arm) 1x6 (67.5lbs per arm)
- Incline press (smith machine - everything else was taken)
- Cable Crossovers 1x10 1x8 1x6 (45lbs each arm)
- Flys (machine) 1x10 2x8
- dips & pushups

- Tricep work using the cables

- finished with squats, this time i went allllll the way down and could only lift half as much as usual. But i suppose that was also from doing them last, and also i havnt done them in a while..

Gonna get myself to the gym tonight !

My eating is getting back on track, since i was ill, i didnt have an apetite but its back now and im getting the cals in. Feel as tho i lost strength when i was ill aswell which i need to make up for.
 
Had nice workout last night..

Back/Biceps:

- Deadlifts 3x10 @ 135lbs (will discuss about them further down)
- pullups 1x3 4x2
- Seated rows 1x12 (60kg) 1x8 (70kg) 1x5 (75kg) - getting better at those :)
- Lat pulldowns (front) think it was 3x8 @ 60kg
- Lat pulldowns (back) 3x8 @ 50kg
- did a couple of sets of bent over DB rows to fill in whilst waiting for someone.

- Curls 'w' bar (roughly 55lbs) 3x8
- DB curls (unknown weight) 3x8

Im only doing light on the DL's because i dont know if my form is correct and dont want to hurt myself. Has anyone anything which can show me some correct form for deadlifting?

Cheers.
 
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