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 1 
 on: Today at 02:48:59 PM 
Started by egg-custard - Last post by egg-custard
Pain is still there in my shoulder but better mobility if I push a little through the pain
Light home weights today as Iím back to work
tonight

 2 
 on: January 15, 2018, 10:13:18 PM 
Started by Glen Danbury - Last post by Glen Danbury
Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

cleans EMOM
40kg x 2
50kg x 2
60kg x 2,2
70kg ◊1
80kg x 1
90kg x 1
100kg x 1,1,1,1,1*,1+5 front squats

Snatch pulls + Clubbell 360s every other minute on the minute
110kg +10kg x 3+8/8,3+8/8,3+8/8,3+8/8

Cleans were so crisp - annoyed with fifth set as caught my knee on pull and ended up power cleaning it but apart from that it went perfectly and first time EVER I felt so good and knee I wasn't going to miss a lift. Looking forward to Fridays session and hoping to work up to 105-110kg at least

 3 
 on: January 15, 2018, 07:06:35 PM 
Started by Loafman - Last post by Loafman
I'm feeling similarly to what you said above.  I love the keto approach and swear by it.

Of course, it's not for everyone but for guys like us who struggle with carbs it's just the ticket.

Absolutely buddy, I hope you're still doing well!

Afternoon all! Hope everyone is well. It's been a while since I posted again  Roll Eyes
But it's not all bad news, I've been keeping things moderately sensible for the last few months, although not super strict.
I am currently sitting at 84.3kg, so have only gained about 2kg in the last 3.5 months or so. Still awesome compared to a little over a year ago when I was nearly 97kg.
I am posting now because I am going back on the low carb keto route again to now achieve my goal of 76kg. I hope to hit this before I go to Lanzarote in early March, and I know it's totally achievable.
I am still going to be doing intermittent fasting, and doing lots of light to moderate weights and cardio.
I've never been able to maintain my weight in this way before, and because I now can, it spurs me on so much! In days gone by, I would lose a stone or so, then stop the diet and exercise and put all the weight back on in a few weeks, which was very demoralising, so used to mean it was hard to get motivated to get back into it. This isn't happening if I maintain a moderately low carb diet during times that I am a little lower on motivation, and makes it psychologically much easier to get back into things once my mindset is good because there is a much smaller mountain to climb.
I'm going to be introducing some home made fermented organic vegetables into my diet at some point to see how I react to it. See if it helps with my digestion, which has been a lot better over the last year or so, but can be a little slow at times still.

 4 
 on: January 15, 2018, 04:28:55 PM 
Started by felix - Last post by felix
I trained Back today.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 3
120KG X 3
150KG X 5

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 10
130KG X 10

Here is a video of set of 5 with 150kg from today.

https://www.youtube.com/watch?v=V18wy0kU-9Q

 5 
 on: January 14, 2018, 04:12:32 PM 
Started by felix - Last post by felix
I weighed myself on yesterday I was 13.13 1/4 lb so I have lost 1/2 lb since last week and 1 1/4 since I reduced my calories to 3340 per day 2 weeks ago but I have decided to reduce my calories by another 268 per day from Monday down to 3072 cals per day macros Pro 226.5g, Carbs 321g and Fats 98g so this is a total reduction of 661 cals per day  from the 3731 calorie per day off season diet I was on until 2 weeks ago. Hopefully I will start to lose a bit more weight on this.

Here is my New diet from Mon.

MEAL 1
3 SHREDDED WHEAT, 30G WHEY, 3/4 PINT SS MILK
47G PRO, 80G CARBS, 9G FAT

MEAL 2
100G OATS, 30G WHEY, WATER
36G PRO, 63G CARBS, 9G FAT

MEAL 3
100G OATS, 30G WHEY, 1/2 PINT SS MILK
45G PRO, 78G CARBS, 13.5G FAT

MEAL 4
2 SLICES WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
44.5G PRO, 50G CARBS, 33.5G FAT

MEAL 5
2 SLICES WHOLEMEAL BREAD, 1 TIN OF TUNA 1/2 PINT SS MILK
54G PRO, 50G CARBS, 8G FAT

30G OF BUTTER = 25G FAT

TOTAL
226.5G  PRO, 321G CARBS, 98G FAT
TOTAL CALS
906 + 1284 + 882 = 3072 CALS PER DAY

 6 
 on: January 14, 2018, 02:32:21 PM 
Started by egg-custard - Last post by egg-custard
Have got bruising coming out on my shoulder now pain is still a lot

But mobility is improving
Massaging and using a light dumbell is helping
But sleeping is not existant

 7 
 on: January 13, 2018, 06:57:16 AM 
Started by egg-custard - Last post by egg-custard
Painful  but mobility is coming back fast now Iím light stretching my shoulder and just feeling the movement back
Puffiness is subsiding also hopeful I will be back soon to the gym

 8 
 on: January 12, 2018, 10:28:00 PM 
Started by felix - Last post by felix
I trained Legs today

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB's X 12
68LB DB,s X 12
123LB DB,s X 12

LYING LEG CURLS
59LB X 10
72LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 18

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

 9 
 on: January 12, 2018, 09:19:11 PM 
Started by Glen Danbury - Last post by Glen Danbury
Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Hang clean + clean every thirdminute on the minute
40kg x 1+1
50kg x 1+1
60kg x 1+1
70kg ◊1+1
80kg x 1*+1
90kg x 1+1
100kg,1+21*+2

*hang clean was power cleaned

Rolling pistol squats x f/f,1/1,2/1+f

Air squats x 30

Kneeling about wheel roll out
Bw x 5
+10kg x 5,5

Single arm Clubbell 360s
10kg x 10/10,10,10

PB on cleans so happy. Again whilst there was one power clean it was a PB for reps.

Haven't fully followed my original loading plan. Going forwards for final portion of doing cleans Will follow a Texas method (ish) loading
Monday - volume of singles, 95% of previous Fridays max
Wednesday - light session of 90% done as hang cleans focused on speed under bar
Friday - work up to max

Loving Clubbell work. Grip and shoulders are feel better for it.

Decided to load some trunk work. Hoping this will ease into standing ab work

 10 
 on: January 12, 2018, 12:41:55 PM 
Started by Jon - Last post by Tia_001
Love this years poster!!  Also great to see figure again now has the mandatory poses back, know a few girls missed these.


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