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Author Topic: Chronicles of the physique culturist ...  (Read 99014 times)
Toby
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« Reply #630 on: March 10, 2018, 07:33:36 PM »

You feel that eventually after years of consistency (with periods of tracking) lead to a point where you are in tune enough with yourself to be more intuitive?

To be honest that is something I talk about with Lee (my missus, not Kempy), that I hope after a year or so of staying consistent that I will be more able to just relax and go on pure instinct and occasional checking and tracking.
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DDG
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« Reply #631 on: March 11, 2018, 02:15:30 AM »

You feel that eventually after years of consistency (with periods of tracking) lead to a point where you are in tune enough with yourself to be more intuitive?

To be honest that is something I talk about with Lee (my missus, not Kempy), that I hope after a year or so of staying consistent that I will be more able to just relax and go on pure instinct and occasional checking and tracking.


Yes absolutely. But it isn't only with my diet I think I'm very intuitive about a lot of things in life. Gut instinct and a strong sense of familiarity counts for a lot. Science and our attempts at precision take us only so far in the end. The rest is gut feeling of knowing what to do in the event that things remain static to create purposeful change. Experience does weigh a lot in this.
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Toby
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« Reply #632 on: March 11, 2018, 11:08:16 AM »

Gotcha. A great way to be able to work and make it a part of your life rather than being your life.
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DDG
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« Reply #633 on: March 11, 2018, 06:49:51 PM »

Today was back, posterior delts and biceps at the gym for a change.

Pulldowns (wide grip to the front) x 5 working sets

Straight arms cable pulldowns x 5 sets

Divergent pulldowns x 4 sets

Pendlay rows x 4 sets

Seated cable rows x 3 sets.

Rear flyes on the pec machine x 5 sets

incline dumbbell curls x 5 sets

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DDG
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« Reply #634 on: March 12, 2018, 10:59:16 PM »

I was in the mood for training this evening and determined to burn a fair few calories too so I made sure I completed forty sets in as short a time frame as possible, without sacrificing too much weight in the process. It was a push session and went accordingly:

Incline bench x 5 sets
Flat dumbbell press palms facing inwards - (a technique I picked up from watching a video with Mike O' Hearn) x 5 sets
Flat dumbbell flyes  x 4 sets
Body weight dips x 5 sets

Standing military press x 5 sets
Side lateral raises x 6 sets
Shrugs x 5 sets

Pull over and press x 5 sets.

Complete in around 50 minutes.
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DDG
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« Reply #635 on: March 13, 2018, 07:58:43 PM »

Plenty of exercise today. I've walked at least seven miles in total both to and from work and about a mile each way at lunchtime to get a hair cut.

Then I trained legs this evening. Didn't much feel like it but still put in the reps and sets as usual.

Leg press x 12 sets - pyramid up 60kg x 50; 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 5 x 20, 180kg x 3 x 20. All with only 45 seconds rest in between. So, at the pace I'm repping that's 35 seconds on 45 seconds off.

4 sets of glute-hams which were in any case shot by this point from all the leg pressing

4 sets of toe presses - shins were shot from all the walking.

20 sets in 30 minutes.
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DDG
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« Reply #636 on: March 15, 2018, 08:53:54 PM »

Training still going on.

Yesterday was back, rear delts and biceps at the gym between 5am and 6am.

For back I did two different types of pulldowns, parallel grip to the front and pronated grip to the front x 4 sets each.

Straight arm pulldowns for 4 sets

Divergent pull-downs for 4 sets

Seated cable rows for 3 sets

Incline bench dumbbell rows for 4 sets

Rear delts on the pec dec machine for 6 sets

Incline dumbbell curls for 4 sets

Cable curls for 3 sets.

All done in 55 minutes.

Also walked 5 miles - to and from work.
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DDG
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« Reply #637 on: March 15, 2018, 08:59:28 PM »

Today I did two session over 12 hours apart.

The first was between 5am and 6am at the gym, a push session.

Incline Smith machine press x 4 sets
slight incline dumbbell flyes x 4 sets
Flat dumbbell press in parallel and focus on triceps and inner chest x 4 sets
Machine incline press x 3 sets
Dips x 4 sets
Machine shoulder press x 5 sets
dumbbell lateral raises x 5 sets
Shrugs x 4 sets
Overhead triceps extensions x 4-5 sets (lost count)
Triceps pressdowns x 4-5 sets (lost count).

Tonight 6.30pm - legs

Leg press x 10 sets - pyramid up in the usual way then 6 working sets at 220kg x 20 reps - all sets with just 45 seconds rest in between
lunges x 12 reps on each leg then alternative for another 6 reps on each leg
Sissy squats with a 10kg plate x 2 sets x 10 reps.

Glute-ham raises x 4 sets

Toe presses x 4 sets

Complete in 30 minutes.
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DDG
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« Reply #638 on: March 17, 2018, 11:20:46 PM »

Yesterday I trained back. Today I did two sessions again. Push this morning and legs this afternoon.

Both decent workouts, heavier on legs today and with short rest periods. Thirty sets this morning, twenty sets this afternoon.
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DDG
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« Reply #639 on: March 18, 2018, 08:15:37 PM »

Bit of a hard day driving to and from Cheshire in less than optimal weather. A six hour round trip which never does my back any favours but a necessary chore in order to take back the kids.

After a rest and some light stretching I trained back, biceps and rear delts today. Another thirty sets in forty-five minutes, this time in the dungeon rather than the gym.

Pendlay rows x 6 sets - 4 working sets at 80kg.

Pull-ups x 4 sets - fewer reps these days at a heavier body weight although my back seems to like this.

Pronated incline dumbbell rows  x 4 sets

Bench pullovers with dumbbell x 3 sets

Back extensions x 3 sets

Incline dumbbell biceps curls x 5 sets

Rear delt dumbbell flyes x 5 sets.

Oat pancakes and fruit spread post workout. Very nice indeed. Grin
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DDG
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« Reply #640 on: March 20, 2018, 01:14:10 AM »

Push session:

Incline bench x 4 sets
Flat dumbell press x 3 sets
Flat flyes x 3 sets

Seated overhead press x 4 sets
Standing dumbell lateral raises x 4 sets

Seated one are dumbell extensions x 3 sets
Body weight dips x 3 sets

Shrugs x 3 sets.

27 sets in 35 minutes.
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DDG
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« Reply #641 on: March 21, 2018, 04:38:10 AM »

Quick and simple one for legs last night.

Just three exercises: leg press, glute hams and toe presses.

Leg press- working up 60, 100, 140, 180 and 220kg for 20 reps with 45 seconds rest. Then 5 x 260kg x 20 reps with 60 seconds rest. Then 3 x 220kg for 20 reps.

GHRs x 5 sets

Toe presses x 4 sets.

Done in just over 30 mins.
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DDG
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« Reply #642 on: March 21, 2018, 09:34:39 PM »

More walking to and from work again today. That's 15 miles so far this week.

Tonight's session was a pull workout. Simple again.

Pull-ups x 6 sets
Pendlay rows x 6 sets
Dumbbell pullovers x 3 sets
Back extensions x 3 sets

Incline dumbbell curls x 4 sets
Seated rear delt flyes x 3 sets.

All good. Morning bodyweight 11st 1/2lb or 70kg on the nail.
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DDG
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« Reply #643 on: March 22, 2018, 11:42:56 PM »

Busy day at work today. Didn't leave until 8.15pm and then had to walk 2.5 miles home. Still that's now 20 miles for the week so far. I'll hopefully hit 30 counting tomorrow and Saturday if I walk into town and back.

Dropped my aminos around 9pm and in the garage for a lighter push workout at 9.30pm. Forty-minutes of weight training for 25 sets in total.

Incline press x 4 sets
Incline flyes x 4 sets
Dips x 4 sets
Seated overhead press x 4 sets
Standing lateral raises x 4 sets
One arms triceps dumbbell extensions x 4 sets
Shrugs x 3 sets.

Keeping it real @ consistent training for leisure and life  Wink
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Toby
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« Reply #644 on: March 23, 2018, 02:43:17 PM »

You made me curious about distance and I am walking insane amounts. I track and monitor steps but had not looked at my GPS app for months to measure distance. Averaged 52 miles per week since Christmas  Shocked
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