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Author Topic: The pursuit of sustainable health and happiness  (Read 418605 times)
Toby
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« Reply #3495 on: August 01, 2018, 02:47:24 PM »

Shoulders and calves today

Seated hammer machine press - 62.5kg x 10, 65kg x 8, 8
Hammer iso plate delt press - 50kg x 6, 45kg x 10, 9 (weight per side)
Seated side db raise strict - 12kg x 12, 12
Front plate raise - 25kg x 10, 10
Rear fly in pec dec - 54kg x 12, 12
DB shrugs - 50kg x 10, 10
Toe press on leg press - 6 sets of 15 @ 240kg - for speed loaded this up and hit my sets

I have not used creatine in about 5 months, maybe less, so starting again now and will see how performance alters. I am not performing as I would like lately, both stamina and strength. As always injury niggles but its more that, strength is just not as it should be after the extensive volume training for nearly a year. Also worth noting that I tried some squats last week despite knowing I shouldnt. It confirmed these are the enemy as I did warm up sets of 10s at 60kg, then 80kg and felt a twinge so left the gym and had the old lower left back pain for three days. Yet another confirmation to behave
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Toby
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« Reply #3496 on: August 05, 2018, 09:53:49 AM »

Yesterday saw me complete my first full weeks training since the last week of June (when I went on holiday) which is the first time in my whole training life that I have been erratic but my priorities have laid elsewhere and in truth I have not been coping well mentally with aspects of life and the challenges I have been facing. Its honest but I am adjusting and ready to push on.

Training has had to alter further and I have found the best solution to make it work with my time restraints is back to more MAX-OT style as it is quicker and simpler. It is sub-optimal but missing sessions and being erratic is more sub-optimal and I know I nail this training as it is just so basic to me. I am having to alter it from sheer load and 4-6 reps to 6-8 reps though or my body and various injuries would not cope, plus not quite so compound lift based (no flat BB, no Squat, MAYBE no DL). I am down on strength and will take some time to be producing the strength I want to get the results I desire

Weight drifted to 77.5kg but now a routine is in hand, it will drift back down.

Today was chest and tricep
BB Incline - 80kg x 8, 85kg x 6
BB Decline - 90kg x 8, 8
DB Flat - 40kg x 7, 7
DB incline fly - 22kg x 8, 8
Pec Dec - 88kg x 8, 8
Cable pushdown - 40kg x 10, 10
Overhead rope ext - 32.5kg x 8, 8
Hammer seated tri pushdown - 40kg per side x 8, 8
Was zapped in the tris so did some dips but only bodyweight - 2 sets of 10


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Maveric Matt
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« Reply #3497 on: August 06, 2018, 12:40:37 PM »

I know things are pretty hectic still, but positive they will settle.
Do you still use MFP?
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Toby
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« Reply #3498 on: August 07, 2018, 09:01:10 AM »

I know things are pretty hectic still, but positive they will settle.
Do you still use MFP?


I do and I don't. I know what I eat and it is pretty much the same so adjust from that daily. If I am making changes I will work it out via that. But tbh, lately, I have not been rigid hence I am holding a touch more weigh. But I am tracking now and taking it back down. No target as such, with how my life is it can all seem a bit of a nonsense and putting energies into something which is not important when I should instead be using my energy for other things. Just keeping it now in a deficit, easy and smooth and not going to think it through too much
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Toby
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« Reply #3499 on: August 07, 2018, 09:08:15 AM »

Got in and got out on a nice back and bicep session today. The more MAX-OT style is suiting me for this phase which needs little thought and time efficiency.

BB Bent over row - 100kg x 8, 8
Lat pull down - 80kg x 8 (form a touch off), 75kg x 8
Close grip pull down - 80kg x 8, 8
DB Row - 50kg x 8, 8
Seated hammer iso row - 60kg (per side) x 8, 8
Seated db curl 16kg x 8, 8
Straight bar curl - 40kg x 10, 10
DB hammer - 16kg x 8, 8

Curls were strict and the seated where in this bench below where you are braced into position to take away all momentum and pure bicep movement used
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SuperSi
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« Reply #3500 on: August 07, 2018, 10:07:04 AM »

The main thing is you're still getting work done. It's much easier to just give up when things don't seem to fall into place. It's a test of your adaptability and one you look to be succeeding with - ultimately, life should always take priority.

I really like that bench for curls - although neither of the gyms I currently use have it.
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Toby
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« Reply #3501 on: August 09, 2018, 08:28:24 AM »

The main thing is you're still getting work done. It's much easier to just give up when things don't seem to fall into place. It's a test of your adaptability and one you look to be succeeding with - ultimately, life should always take priority.

I really like that bench for curls - although neither of the gyms I currently use have it.

Thanks Si, I really appreciate your "glass half full" words and attitude. It has been incredibly difficult to adjust to changes to my life but a great learning experience as it has enabled me to detach from bodybuilding to a large degree, a forced step back and devalue it and realise it is not so important to hit meal 3 bang on the money, that if no time for cardio on a target day its ok and the world will continue to spin. Also enables me to hit the work easier, potentially as I have no energy to over think it. Basic and do it and go.
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Toby
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« Reply #3502 on: August 09, 2018, 08:33:29 AM »

Starting to slot back into a routine and MAX-OT is helping with that tremendously as I know I can get my work done in a time efficient manner - less time in the gym (less volume but also less breaks as less sets and shorter time between sets needed). I have reintroduced creatine and have noticed a slight improvement in performance but will have more of a gauge after another weeks training cycle. Nutrition is on point and weight is back on the descent.

Shoulders and calves today
Strict standing OHP press - 50kg x 8, 8
Hammer iso delt press - 100kg x 8, 8
Side cable raise - 10kg x 8, 8
Front db raise - 18kg x 10, 20kg x 8 - hugely lighter than I used to do but hugely stricter
Rear fly in pec dec - 57kg x 10, 10
DB shrug - 50kg x 10, 10
6 sets of toe press to finish it off.

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AllanD
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« Reply #3503 on: August 09, 2018, 05:38:10 PM »

How tall are you, Toby?
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Toby
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« Reply #3504 on: August 09, 2018, 06:25:29 PM »

How tall are you, Toby?

About 5ft 8
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Toby
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« Reply #3505 on: August 10, 2018, 08:47:38 AM »

Another weeks training cycle completed, a day early as I am off to either Longleat or Eden Project on the weekend. Feels good to be be beginning to hit my stride again with both nutrition and training. Lower session today and a little bit extra reppy and aiming for and hitting 10's and although it felt hard and I was spent when leaving, I do feel I leave a little bit in the tank on 80% of the sets.

Went hams then quads for a change as I sometimes feel I give too much to quads and rush hams.

Hammer machine lying leg curl - 60kg x 10, 62.5kg x 10, 65kg x 8
DB SLDL - 50kg x 12, 12, 12
GHR (strict, hard) - 10, 10, 10
Hammer machine leg extension - 96kg x 10, 103kg x 10, 10
Hammer V-Squat - 140kg x 10, 10, 10
Hammer plate leg press - 265kg x 12, 285kg x 10, 10

Simple and effective. Three exercises of 3 sets on quads, ditto hams. 18 sets, cheers and gone.
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Toby
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« Reply #3506 on: August 12, 2018, 09:51:07 AM »

I can feel the Creatine being back in my system and I felt good (and better) in todays session although the numbers were not really an improvement on the previous week but putting some nice sessions in the bank again now.

BB incline - 80kg x 8, 82.5kg x 8
BB Decline - 90kg x 8, 8
DB Flat - 40kg x 7, 7
DB Incline fly - 22kg x 12, 24kg x 10
Pec Dec - 89kg x 8, 8
Cable pushdown - 40kg x 12, 43kg x 10
Hammer tri machine - 53kg x 10, 10
Skullcrusher - 30kg x 8, 8
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Toby
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« Reply #3507 on: August 13, 2018, 08:42:42 AM »

Solid back session although I am being thoughtful that on some exercises I am potentially a little looser with the form than one should be and I will take a good look at this and tighten up. Curling was good and strict though, just the back stuff. I will take a touch off the bars next week, which I did on hammer iso rows and felt a big difference on the final two sets

BB Bent over row - 100kg x 8, 8
Lat pull down - 75kg x 8, 8
Close grip pull down - 80kg x 8, 8
DB row - 50kg x 10, 10
Hammer iso row - 60kg x 8 50kg x 8, 8
Seated DB curls - 18kg x 8, 8
Straight bar curls - 40kg x 8, 8
DB Hammers - 18kg x 8 8
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