DanSB's workout log

[DanSB]

Cardio this morning was -

20 mins, 4000m rowing machine = this machine doesnt have a calorie counter so not sure how many were burnt.. estimate 250kcal

40mins, 6.5k crosstrainer = 500kcal

Total = 750kcals burnt


Had my cheat window today between 12-1 .. will be my last one untill my birthday on the 30th April.. and that will be my last one before going on holiday.

Hopefully the cheat window wont do too much damage to my diet.. didnt feel like i needed it today.. had the weakness of visiting my gran without been able to get intouch with her first to tell her i didnt want anything to eat there.. so she bought me out a meat an potato pie in gravy.. and i couldnt bring myself to say no ........ or to the twix's and mars bars that followed.. ah well this weeks is going to be intense anyway so ill need the boost haha.. i aim to have lost 1.5lbs by next saturday

[hcoyle545]

haha your granny must love the **** out of you, think i said before i get offered a cup of tea of i'm lucky. you couldnt possibly fit enough food into an hour window to impact your cut that badly especially when your diet is so solid the rest of the time.

don't sweat it

[DanSB]

you couldnt possibly fit enough food into an hour window to impact your cut that badly

A lion that has been living on vegetables with eat as much meat as possible when its there.. Believe me an hour is more than enough time for me to cram in a days worth of calories haha!
Thanks for the comforting words though haha!

Changes my routine up this week to -
M- CHEST/ BI - PM CARDIO
T- BACK/ TRI - PM CARDIO
W- ABS/ CARDIO
T- LEGS/ CALVES - PM CARDIO
F- SHOULDERS/ ABS - PM CARDIO
S- CIRCUIT TRAINING/ CARDIO
S- CARDIO

Im incorporating some DTP workouts e.g. barbell curls for 50,40,30,20,10,10,20,30,40,50 reps.. and things such as Jim Stoppani's cabble crossover ladder exercise. This should really help me increase the intensity overloading the muscles and also burning more calories. i love high intensity workouts.. and anything with rest-pauses, drop sets, extended sets etc haha!

[hcoyle545]

Gimme dem chest session details.

[DanSB]

great workout.. not so much the weights used but the workout itself.. woow

got very frustrated at the beginning of the workout as there were a group of football students stood around talking between their million sets of every exercise imaginable...

db incline press -
warm up -
27.5kg db's x12 easy but the 36's were been used by the footballers so didnt see the problem in dropping the weight for just the warm up..

working -
one of the 35's, the 37.5's, one of the 40's, the 42.5's were all been used by this group of footballers who were doing what looked like partial 1 rep max's on flat db press with a very assisted spot..
My blood was boiling.. so angry its unbelievable..
left it there and managed to jump in the squat rack to do some incline bench in there..

Incline bench press -
Warm up -
bar x20
60kg x20

working -
80kg x8
90kg x5
60kg x20

I know the weight used isnt great here.. but ive not done barbell incine bench for a long time and desbite the low weights it felt good..

decline bench -
working -
100kg x5
100kg x5

these felt really hard compared to what they did about 4-5 weeks ago but im happy the weights remained over 100kg for now.. dont really want this to drop below 97.5kgx5 on this cut really although im sure it will come back up quickly when i begin my next bulk..

dips -
bw x26
bw x19
bw x16

no dipping belt at the uni gym were i was today :@

cable crossover ladder! - this was an awesome exercise and blew my chest up like a balloon!!!
8 extended sets from the bottom position to the top

----
Biceps! DTP!!!!!!!!!!!!!!!!!

Barbell curls - close grip -
20kg x50
25kg x40
30kg x30
35kg x20
40kg x10

switch to wide grip

40kg x10
35kg x20
30kg x30
25kg x40
20kg x50

I know i should have increased the weight more than 5kg for the heavy 10 rep sets but my mistake and ill know next time.. my arms were so pumped it was awesome! this biceps workout was VERY VERY VERY VERY intense! I went to those dark places with this eyes closed, teeth gritted.


DIET TODAY -

Meal -
1- 10 egg whites, 1 yolk, 1/2 tbs olive oil, 15g flora light butter, drop of milk, 20g chopped onion, lettuce, 20g sweetcorn
2- 150g chicken, 200g cottage cheese, 1 apple
3- 200g chicken, 40g spinach, 1 apple
4- 1 scoop whey
5- 130g tuna, 40g spinach
6- 1 tortilla, 130g tuna, lettuce, tomato, 3tbs sweetcorn, 3tbs beans
7- 100g chicken, little lettuce, 10 green grapes, little cucumber, little tomato

+ 50kcal from orange cordial and little milk in brews

Total = 2035kcal






THEN! ... after a full day of lectures + that intense workout earlier in the day I got home at 6pm shattered!!!...
ate my tuna tortilla... then at 6:45pm headed back to the gym for cardio!!

crosstrainer 7k = 450kcal

could have kept going, really got into the zone after about 20 mins and felt as though i could have done another hour haha! but had to stop myself as my weeks target is 1.5lb and dont really want to go over that

[hcoyle545]

****ing hell i'd have raged hard at the fellas using 1 DB as well... Poor show. Apart from that though workout looks solid, mad volume as always, and diet looks in check

you must be rockin a crazy deficit considering your size man. Say your net intake yesterday minus cardio was 1600cals, and MY maintenance is 2700 lol. Yours must be in and around 3k-3.2k or am I wrong?

As long as your strength stays up and you don't feel like processed **** though it's all good and it's just xtra fat you're gonna cut for your holiday

[DanSB]

feeling the lack of energy today but regardless i hit the gym hardish.

Back/ triceps.. was short for time but kept it intense and flew around.

medium grip chins - first time properly trying it medium grip since shoulder injury so was abit nervous..
15! ... my shoulder may just be healed now probably could have gone on and done more but i was too shocked that my shoulder hadnt dropped off!
10 not quite failure
10 failure

will attempt throwing in some wide grip chins at some point!... maybe friday if i get inpatient.


Barbell rows (elbows in) -
warm up -
60kg x12

working -
100kg x10
105kg x12! this weight was a pr the other week and im certainly holding on to it!
60kg x30

standing bent over db rows (elbows out) - new exercise so just trying it out light
warm up -
25kg db's x12

working -
35kg db's x12
35kg db's x12
35kg db's x12

felt light but enjoyed the exercise onwards and upwards with this.

wide cable rows -
working -
2 stacks x15
2 stacks x15
2 stacks x15

switched grip to close overhand grip on straight bar

2stacks x15
2stacks x12

these were strong even by my usual bulk standards so was happy.

Triceps - didnt have alot of time and didnt really hit them as well as i wanted too but still ok

Close grip bench press - not done these in about a year and was always weak at these so decided to throw them in and see what they were like.. not done much flat pressing atall for a while..

warm up -
barx15

working -
60kg x12
80kg x10
60kg x20

enjoyed these and will be doing them again

skullcrushers - wanted todo full DTP with these but only had time to do the downward count..
miss judged the weight and went too light i felt will know for next time. 1 minute rest between each set.. torture.
20kg x50
25kg x40
30kg x30
35kg x20
50kg x7 +3 assisted = pain.

2 sets straight cable pressdowns -
90kg x8
45kg x15

so tired.. good pump.. feel great.. job done.



Did 30 mins cardio tonight on crosstrainer burning 400kcals


DIET -
Meal -

1- 40g oats, 1 ts sugar, 10 egg whites, 1 whole egg, little milk, lettuce, tomato, cucumber, pepper
2- 1 banana, 1 scoop whey
3- 200g chicken, 10 green grapes, lettuce, tomato, cucumber, 1 apple, paprika on chicken
4- 200g chicen, 10 green grapes, 40g spinach, paprika on chicken
5- 130g tuna, 1 tortilla, lettuce, 3tbs sweetcorn, 3tbs beans, tomato
6- 130g tuna, 40g spinach
7- 100g chicken, lettuce

+25kcal for milk in brews and orange cordial drinks

Total = 2265kcal




Yeah mate I realise i should be in a good deficit but im enjoying it at the moment and if i can get rid of some fat whilst feeling good and not like **** then ill continue haha!.. we'll see when i weigh in this saturday.. if ive lost over 1.5lbs then ill increase my kcals slightly next week.. but im continuing the evening cardio purely because im actually enjoying it haha!

[DanSB]

45 minutes of torturing my abs!
Including -
weighted decline sit ups with 20kg x30, 30kg x20, 40kg x20 then a number of bw sets
hanging leg raises 4 sets to failure
oblique floor crunches
over ball crunches
suspended russian twists and bounce - done on decline bench bounciung a 5kg ball alternating sides
cable crunches
wood choppers on cable machine alternating sets with high and low positions

Abs = utterly buttered.

then did 32 minutes on the crosstrainer burning 450kcals

todays kcal intake will be around 2350 ish, and im not doing any more cardio this evening as i have on mon and tues.

[DanSB]

Todays diet -

meal -
1- 6 whole eggs, little milk, 1tbs olive oil, lettuce, tomato, onion, pepper, 40g oats, 1ts sugar
2- 1 scoop whey, 1 banana, flapjack! mid week pre workout cheat :P plain though.
3- 200g chicken, 1 apple, lettuce, 1 piece wholemeal bread
4- 130g tuna, 40g spinach, cucumber, tomato, 1 piece wholemeal bread
5- 130g tuna, 20g spinach, lettuce, tomato, pepper
6- 100g chicken

Total = 2465kcals, 200g protein

With BMR been around 2077kcal at the mo and with me burning 450kcals with the cardio after my abs circuit alone i feel confident that ive remained in a good deficit whilst getting in my mid week little cheat flapjack
Thursday and friday are going to be tough calorie burning days like monday and tuesday.. weighing in saturday morning..

After tomorrow im going to be on a very limited budget until thursday next week due to simpy having NO money until then and to make it worse ive just ran out of whey will hopefully be able to get a small tub of whey on monday to try and help substitute my diet were needed for a few days until i have the money for food! not ideal, but when your skint you have to do the best you can!

[hcoyle545]

Ab session looks sickening!

I know that feel man regarding being skintoed, gotta eat like a poverty child just to get the protein in. I remember when bulking I ate something ridiculous like 12 fish fingers feltbadman wasn't even that much protein.

[DanSB]

Yeah buddy its really shiit. Todays ok though got 400g chicken + eggs + tuna so should be ok..
i might end up living off those HORRIBLE cheap saver tins of tuna for like 55p you know the ones that absorb all the fluid their in and look like a grey sponge.. soggy and just disgusting... with the odd bone here and there.. but atleast it would be clean haha!

[hcoyle545]

Yeah buddy its really shiit. Todays ok though got 400g chicken + eggs + tuna so should be ok..
i might end up living off those HORRIBLE cheap saver tins of tuna for like 55p you know the ones that absorb all the fluid their in and look like a grey sponge.. soggy and just disgusting... with the odd bone here and there.. but atleast it would be clean haha!

lol that's what I eat on the regs, but tbf I wouldn't eat as much tuna as you. I just bought a 5KG box of chicken from the butchers the other day for 22quid so i'm good for another couple weeks

[DanSB]

lol that's what I eat on the regs, but tbf I wouldn't eat as much tuna as you. I just bought a 5KG box of chicken from the butchers the other day for 22quid so i'm good for another couple weeks

5kg for £22!!!!! :O thats awesome! fcuk spending my money on whey next monday ill nip into town and see what the Butchers can do! if i can find an offer like that somewhere it'll save me a fortune!

Good leg workout today -

10 minute jog

seated calve raises -
working -
60kg x8
60kg x10
60kg x10
50kg x10

these were strong today.. dont usually do them first but was waiting for the rack!

Frint squats! - not done these in a loooooooooooooooooooooooong time!! and man it felt good yet i felt very weak lol
Warm up -
60kg x10

Working -
100kg x6 felt weird only using 100kg when my back squat is so much heavier.. but in a good way lots of room for progression :P
80kg x10
80kg x10
80kg x8

I know this is light but its been a long time since i even attempted a front squat.. loved doing them as deep as possible boom!

Leg press -
190kg x15
220kg x10
260kg x10
280kg x10
300kg x10

VERY happy with the leg press weights and reps today nothing i havent done in the past but just felt really good!

romanian deadlifts -
60kg x20
60kg x20
80kg x20

not to failure but legs were like jelly and this was hitting my hamstrings awesomely!

Lying leg curls - using ankle attachment on cable machine and a declined bench next to the station
4 x15 each leg
4 x15 each leg
6 x13 (some reps assisted by training partner to allow a maximum squeeze at the top) each leg
4 x15

leg press calve press - did some higher rep sets than usual
weights ranged from 130kg-120kg and the reps were kept between 15-20 reps most nearer the 20.
around 7-8 sets done only resting whilst my partner competed his sets in between mine.

[tkonpk]

5kg for £22!!!!! :O thats awesome! fcuk spending my money on whey next monday ill nip into town and see what the Butchers can do! if i can find an offer like that somewhere it'll save me a fortune!

Good leg workout today -

10 minute jog

seated calve raises -
working -
60kg x8
60kg x10
60kg x10
50kg x10

these were strong today.. dont usually do them first but was waiting for the rack!

Frint squats! - not done these in a loooooooooooooooooooooooong time!! and man it felt good yet i felt very weak lol
Warm up -
60kg x10

Working -
100kg x6 felt weird only using 100kg when my back squat is so much heavier.. but in a good way lots of room for progression :P
80kg x10
80kg x10
80kg x8

I know this is light but its been a long time since i even attempted a front squat.. loved doing them as deep as possible boom!

Leg press -
190kg x15
220kg x10
260kg x10
280kg x10
300kg x10

VERY happy with the leg press weights and reps today nothing i havent done in the past but just felt really good!

romanian deadlifts -
60kg x20
60kg x20
80kg x20

not to failure but legs were like jelly and this was hitting my hamstrings awesomely!

Lying leg curls - using ankle attachment on cable machine and a declined bench next to the station
4 x15 each leg
4 x15 each leg
6 x13 (some reps assisted by training partner to allow a maximum squeeze at the top) each leg
4 x15

leg press calve press - did some higher rep sets than usual
weights ranged from 130kg-120kg and the reps were kept between 15-20 reps most nearer the 20.
around 7-8 sets done only resting whilst my partner competed his sets in between mine.

Really nice sessions

[DanSB]

Thanks buddy

[DanSB]

Trained Shoulders and abit of arms today had a great workout!

Smith military press -
Warm up -
bar(7.5kg) x25
47.5kg x12

Working -
67.5kg x10
87.5kg x7!!!
87.5kg x5!!!
-30 secs rest-
67.5kg x12
-30 secs rest-
67.5kg x12

Was very VERY happy with this weight used! im sure this is what i was using at one point during my bulk!.. very happy! Probably due to the fact ive been doing a push/pull/legs routine for a while and not felt as strong on shoulders due to training them after chest.. more energy today.. plus i had an additional banana with my oats for meal 1 which im sure helped haha!

Db side raises -
Warm up -
12kg db'd x12

Working -
20kg db's x12
20kg db's x12
-30 secs rest-
12kg db's x15
-30 secs rest-
12kg db's x10
-----------------> did a few more sets of these towards the end for a continued shoulder pump whilst training a little biceps/ triceps :P

Rear db seated bent over laterals -
Warm up -
12kg dbs x12

Working -
20kg db's x12
20kg db's x12
-30 seconds rest-
16kg db's x10

Front db raises - seated
Warm up -
12kg db's x12

Working -
20kg db's x12
20kg db's x10
-30 seconds rest-
12kg db's x10

These felt very heavy and definitely burnt the shiit out of my delts. These are always very intense with no swinging.


EZ curls - standing - immaculate form
Working -
wider grip -
47.5kg (20kg a side) x10
47.5kg x8

close grip -
47.5kg x7
47.5kg x5

Preacher curls - <sset> - db side raises
Working - preachers for the stretch/ squeeze with slow, continuous movement
27.5kg x12 <sset> side db raises 10kg db's x15
-30 secs rest-
27.5kg x12 <sset> side db raises 10kg db's x15
-30 secs rest-
27.5kg x12 <sset> side db raises 10kg db's x15

Straight bar cable pressdowns -
Working -
Stack (200lbs) x12
Stack x8

Rope attachment cable pushdowns -
Working -
70lbs x20 -- the burn..
70lbs x15 -- done..

OVERALL =
AWESOME PUMP!, felt amazing!.. the extra pre workout carbs must have done the trick! felt as though i looked better than ever!.. got a comment off my mate who is on ze juice.. asking me what i was "on" and telling me that ive put some serious size on my shoulders!.. I was very happy with this compliment! even more so when telling him im natural ...... Ill be really happy if ive lost anywhere between 1- 1.5lbs this week as i feel my workouts overall have been good.. the weights used have been good, im looking better(which is what matters) and i feel as though ive made good progress regardless of what the scales say tomorrow.. but that said... I will be in the gym tonight for some cardio to try and secure my 1.5lbs loss :P

[hcoyle545]

Two sweet workouts man, great to see your strength still high as ****

Have to agree with bananas preworkout! Somethin magic about them, I always have a more energised workout when i'm on dat der banana. Gotta watch the lower back pumps though...

[DanSB]

Two sweet workouts man, great to see your strength still high as ****

Have to agree with bananas preworkout! Somethin magic about them, I always have a more energised workout when i'm on dat der banana. Gotta watch the lower back pumps though...

Haha! I should have replied "Im on Banana" haha! will definitely be in my pre workout meal from now on.

Just researching different carb/calorie cycling diets etc. for my future bulk.. also researching meal frequency to see if i fancy trying out this 3 big meals thing vs my usual 6ish meals..

You training today buddy? hows the cut? whens your next months/ weekly update?

Im weighing in tomorrow morning before cardio

[hcoyle545]

Haha! I should have replied "Im on Banana" haha! will definitely be in my pre workout meal from now on.

Just researching different carb/calorie cycling diets etc. for my future bulk.. also researching meal frequency to see if i fancy trying out this 3 big meals thing vs my usual 6ish meals..

You training today buddy? hows the cut? whens your next months/ weekly update?

Im weighing in tomorrow morning before cardio

My next monthly update is the 14th of May, and nah not training. Should be but i'm leaving squat day til tomorrow since I'd just have a sh!t session feeling like this. Cut is feeling fine, gonna have a Dominos tonight for the first time in a couple months (last time was way back when in my log) and i've calculated that i'll be going around 1.5k over my usual cutting cals so that divided by 7 (the days of the week) gives around 200, so i'll subtract an extra 200 from erryday this week to accomodate it.

To be honest man the meal frequency/number of meals thing is purely a matter of personal preference. For me I love the satisfaction I get from eating ridiculously high calorie dinners (when bulking i'd have like chilli that ended up at 1.8k) before bed. You could try it out for a month to see if it's for you.

[DanSB]

Cardio -

Crosstrainer 27 mins, level 15 = 400kcals

Recumbrant bike 10 mins, level 10 = 100kcals

Overall = 500kcals

[DanSB]

Back from morning cardio -

Crosstrainer - 30 mins - 400kcal
Upright bike - 10 mins - 100kcal

Total = 500kcal



Diet news -

I began carb/ calorie cycling for the next few weeks.. the cycle is -

High carbs
Low carbs
No carbs
repeat


Weighed in today at eactly 198lbs a 1.2lb loss this week but as its a low calorie NO carb day today and ive done cardio this morning on top i think ill hit the 1.5lbs either tonight or tomorrow morning anyway.. im happy with that anyway

[DanSB]

NEED to write this down to keep myself accountable..

YES its a high carb day today.. YES its a Sunday when I usually have my cheat window.. THERFORE.. I am craving chocolate and all the sugars that i dont have all week..

I usually pig out for an hour and have it done with.. but as im only 3 weeks away from my holiday I want to eat as clean as possible with no dirty chocolate .. When I say "want" I mean shouldnt.

SO for my high carb day so far Ive eaten 100g oats, 1tbs honey, 3 whole eggs, 5 egg whites, salad, squirt of salad cream...

I know I shouldnt of had the salad cream.. I know the honey probably wasnt the best idea either but now im feeling guilty and informing the bb.com population of my weak moment putting myself forward for punishment

Cardio at 9am when the gym opens..

Cardios been very hard the past few days as my LEGS have been very very VERY sore from Thursdays workout.. so much so im still struggling to stand up/ sit down

[DanSB]

Cardio this morning was -

Crosstrainer - 9k - 550kcal

Upright bike - 12 mins of intervals - 150kcal

Total = 700kcal

[hcoyle545]

NEED to write this down to keep myself accountable..

YES its a high carb day today.. YES its a Sunday when I usually have my cheat window.. THERFORE.. I am craving chocolate and all the sugars that i dont have all week..

I usually pig out for an hour and have it done with.. but as im only 3 weeks away from my holiday I want to eat as clean as possible with no dirty chocolate .. When I say "want" I mean shouldnt.

SO for my high carb day so far Ive eaten 100g oats, 1tbs honey, 3 whole eggs, 5 egg whites, salad, squirt of salad cream...

I know I shouldnt of had the salad cream.. I know the honey probably wasnt the best idea either but now im feeling guilty and informing the bb.com population of my weak moment putting myself forward for punishment

Cardio at 9am when the gym opens..

Cardios been very hard the past few days as my LEGS have been very very VERY sore from Thursdays workout.. so much so im still struggling to stand up/ sit down

man don't torture yourself! as long as you got enough protein and fats, and enough veg to hit your micronutrients there would be no problem having a bar of chocolate instead of oats. I know that you probably won't take me on now since it's close to your holiday, but afterwards you should try eating about 10% of your diet through 'dirty' foods now and then for a month or so and check your progress.

[hcoyle545]

whats up man? still on dat cut?

[DanSB]

Yeah cuts going well bro but between working out twice a day, and doing work ive not had anytime to log anything on here lately.. will most likely just be brief updates now until after I go on holiday in 2 weeks!!!! doing serious work at the moment!! and hit a PR in the gym yesterday of curling 30kg db's for 5 reps! and also barbell rows with 110kg x8! and that was after countless sets of pull ups.. did an abs training session today which lasted about an hour + 30 mins on the crosstrainer to follow.... PR on decline sit ups - 3x 20kg plates stacked on my chest so 60kg for 15 reps!.. before having my training partner remove them from my chest after i failed haha!

[hcoyle545]

Yeah cuts going well bro but between working out twice a day, and doing work ive not had anytime to log anything on here lately.. will most likely just be brief updates now until after I go on holiday in 2 weeks!!!! doing serious work at the moment!! and hit a PR in the gym yesterday of curling 30kg db's for 5 reps! and also barbell rows with 110kg x8! and that was after countless sets of pull ups.. did an abs training session today which lasted about an hour + 30 mins on the crosstrainer to follow.... PR on decline sit ups - 3x 20kg plates stacked on my chest so 60kg for 15 reps!.. before having my training partner remove them from my chest after i failed haha!

Still doing work then, good stuff man.

Keep killin it!

[DanSB]

KILLED Legs today!!! ..... then KILLED cardio tonight.... looking forward to tomorrows shoulders/arms workout!!!

[DanSB]

Good workout! Shoulders - some bi's

Did some stading barbell military press with 60kg for 3 sets

Did hang clean and press with 60kg for 2 sets

Did powercleans with 60kg for 3 sets

ill stop saying did now..

smith military press
47.5kg x12
67.5kg x10
87.5kg x6
87.5kg x5

very happy with these weights and workout in general so far.

db side raises -
12kg db's x12
20kg db's x12
20kg db's x8 (had about 40 seconds rest and wasnt fullt rested)

rear delt raises -
12kg db's x12
20kg db's x14
20kg db's x12

very happy with these

front seated db raises -
12kg db's x12
20kg db's x12
20kg db's x12

happy with these, were painful lol

Barbell curls -
60kg x7
60kg x5

Preacher curls -
37.5kg x15
37.5kg x12
37.5kg x10
37.5kg x10

Rep outs - incline db curls <sset> db side raises
20kg db's - 12kg db's
20kg db's - 12kg db's
20kg db's - 12kg db's

Close grip pull ups - palms facing
15
12

Fcuked!

OVERALL =
had a great workout, good pump, very happy with weights used! hope this continues.


IN OTHER NEWS...
As its my birthday on Monday I will be seeing family on sunday and having a night out on the Monday with my mates.. these willboth be cheat days!! then i am going to run a cycle as follows up to my holiday -
low carb
no carb
no carb
high carb
no carb
no carb
low carb
no carb
no carb
high carb