Eat Less , Lift more

[phoenixr2]

WOW man, some big changes there for sure! you should be thrilled.
Weigh in was today right, how did it go?

I build great endurance doing sets of pushups, I don't know how much it helped my total heavy bench but definitely helped form and endurance!

[daveel]

Date 30.03.2012


Calories:

Didnt count calories today but has been super clean.

Couple of eggs, 2 x cans of tuna, Small piece of troat and a protein shake. Dinner of brown rice , steak and veggies.


Exercise


Military Press

45 kg x 3 ( 8 reps)

Dumbbell Front Raise

10 kg x 3 ( 8 reps)


Incline Dumbbell Curl
12.5 kg x 3 ( 8 reps)


Reverse Ezy Bar Curl
20 kg x 3 ( 8 – 10 reps)


Hammer Curls preacher style
12.5 kg ( 8 reps)


Thoughts:

Just maintaining really stretching and squeezing my muscle and not really worrying about going super heavy with bad form.

Feeling pretty bloody good atm , mixture of a good week, TFIF & feel positive about my progress. Anyway gotta get myself ready foodwise for the weekend.

Thanks for the kind words Ausbrahs feels good to have positive comments because it's easy to downplay your efforts. Also phoenixr2 weighed in at 100.8


Weigh In:

20.3.12- 101.4 kg ( Start Weight)
28.3.12- 101.1 kg
30.3.12- 100.8 kg (Loss of 0.6 kg)

[daveel]

Page 12 fuarrr

Bishes






improving bench




and some old school heros.

[daveel]

Date 02.04.2012


Calories:

You have used 653 out of your net daily budget of 2200 calories and have 1547 calories remaining. 40% of the calories are from fat, 32% from protein, 27% from carbs and 0% from alcohol.

Fat
29 / 85g

Protein
52.7 / 220g

Carb.
44.5 / 137g

Exercise

Squats
8 x 65 kg W
8 x 105 kg
8 x 125 kg
4 x 145 kg


Leg Press
8 x 325 kgs
8 x 325 kgs
8 x 285 kgs

GHR
8 x 3 ( Using 20 kg plate)


Barbell Lunges
8 x 60kg
6 x 55kg
6 x 55kg



Thoughts:

Let myself down on Sunday and went OTT eating and kinda killed my diet. Was frustrating but looked at it like a cheat day and was back in action this morning, tried to eat less today and make up for it but doesn't really work out like that.

Was very pleased with my work out today tbh , first time ever nailed three plates + squat for healthy reps. Nailed 6 but counted 4 due to not getting ATG on the last few. I think i have more in me so i want four plates.

Squats make me cringe way less then lunges fuarrr they burn.

Song of the day: http://soundcloud.com/tommiesunshine...minaj-kill-the

[daveel]

Date 03.04.2012


Calories:

You have used 942 out of your net daily budget of 2200 calories and have 1258 calories remaining. 16% of the calories are from fat, 69% from protein, 15% from carbs and 0% from alcohol. Dinner Ahead

Fat
16.4 / 85g
Protein
158.6 / 220g
Carb.
34.9 / 137g


Exercise


Military Press

55 kg x 3 ( 8 reps)

Dumbbell Front Raise

12.5 x 8
10 kg x 8
10 kg x 8

Incline Dumbbell Curl
12.5 kg x 3 ( 8 reps)


Seated DB ohp
8 x 22.5 kg
8 x 25 kg
8 x 27.5 kg

Seated EZY Bar Preacher Curls

20 kg x 8
20 kg x 8
35 kg x 8

Thoughts:

Feeling suppppppppppper good had a nice work out and sweated buckets today was very hot inside the gym today.

Diets been good , got 4 kg of protein delivered from Bulk Nutrients who rock the house srs. Now tried Banana , Choc, original & Strawberry all good.

Gonna weigh in tomorrow so ill let you lads know how i go.

[daveel]

Weigh In:

20.3.12- 101.4 kg ( Start Weight)
28.3.12- 101.1 kg
30.3.12- 100.8 kg
4.4.12- 100 kg (Loss of 1.4 kg)


Come at me fuarrrrrrrr getting close to dropping under that 100 kg mark. Feeling in rhythm atm , gonna make this my bish.

[carnage1985]

I hear ya Lunges are way harder than squats.

Strong 3plates bro - any vids? those other reps you didn't count do they go to parallel?

[daveel]

I hear ya Lunges are way harder than squats.

Strong 3plates bro - any vids? those other reps you didn't count do they go to parallel?

Hey brah i think they went parallel , was my first time on three plates + and was last set so just was fatiguing pretty bad. Last reps felt sloppy and not very fluid. I think it's a waste of time if you can't control the weight and i felt on the last few that my control was slipping.

When im a little more aesthetic ill have to take a video i think. Every now and then i get some of the more experienced lifters to have a look at my technique and ask if they would tweak anything etc.

[carnage1985]

Hey brah i think they went parallel , was my first time on three plates + and was last set so just was fatiguing pretty bad. Last reps felt sloppy and not very fluid. I think it's a waste of time if you can't control the weight and i felt on the last few that my control was slipping.

When im a little more aesthetic ill have to take a video i think. Every now and then i get some of the more experienced lifters to have a look at my technique and ask if they would tweak anything etc.

Have you ever failed on a squat?
What do you do?

[daveel]

Have you ever failed on a squat?
What do you do?

Failed a couple of times. I use the squat rack with safetys. So just drop it i guess.

Weight is normally not a problem , more fatigue wbu?

[carnage1985]

Failed a couple of times. I use the squat rack with safetys. So just drop it i guess.

Weight is normally not a problem , more fatigue wbu?

Many times i always get stuck deep in the hole.
At weird times i have terrible hammy / glute strength. All quads.

So do you set the safetys pretty low if you go ATG?
do you need to almost sit on floor to rack onto safetys??

[daveel]

Many times i always get stuck deep in the hole.
At weird times i have terrible hammy / glute strength. All quads.

So do you set the safetys pretty low if you go ATG?
do you need to almost sit on floor to rack onto safetys??

Bra im ungraceful as phuck lol if im struggling in the hole then i just dump it knowing the safety is there. Because your taller it would be harder to rack it on the safetys wouldn't it ?

Is your problem strength or flexibility?

[carnage1985]

Bra im ungraceful as phuck lol if im struggling in the hole then i just dump it knowing the safety is there. Because your taller it would be harder to rack it on the safetys wouldn't it ?

Is your problem strength or flexibility?

definately flexability.

But also i have heaps of trouble holding the bar on my back - my arms don't bend that far back.
I can hardly get my fingers around the bar and my wrists are at 90 degrees?

Can't get anywhere near behind neck press too.

[daveel]

I think with grip heaps comes down to personal comfort and ****. I use thumbless grip , i also keep my hands pretty close to my shoulders because it makes your chest feel tighter and ****. See PLers use wide grip heaps though.

[daveel]

Date 04.04.2012


Calories:

You have used 1256 out of your net daily budget of 2200 calories and have 944 calories remaining. 33% of the calories are from fat, 28% from protein, 39% from carbs and 0% from alcohol.

Fat
45 / 85g
Protein
85.5 / 220g
Carb.
121.7 / 137g


Exercise


Cable Cross Overs-

8 x 7 kg W, 9 kg, 11 kg , 11 k


Flat BB Bench Press

8 x 85 ,85 , 87 kg


Incline Bench Press - ( Value of one DB)

8 x 30 ,30, 30 kg

Tricep Pulldown

8 x 23 kg ,25 kg ,30 kg


Shrugs ( Value of one DB)
8 x 30 kg , 30 kg, 30 kg


Thoughts:

On a bit of a high having lost a little bit so it's decent for moral. Chest and Triceps today and was pretty fun , BB still struggling but ill get there. Incline is going pretty well but i think it hits shoulders more then flat bb bench press.

[phoenixr2]

take a video of your form and I can offer some tips for incline pressing.

[daveel]

Date 11.04.2012


Exercise


Dumbbell Lateral Raise( Value of one DB)
12.5 kg , 12.5 kg , 12.5 kg x 8

Dumbbell Front Raise( Value of one DB)
10 kg,12.5kg,12.5 kg x 8 reps

Incline Dumbbell Curl
12.5 kg .12.5 kg, 12.5 kg x 8 reps

Reverse Ezy Bar Curl
20 kg,20 kg, 20kg x 12 reps

Shrugs ( Value of one DB)
35 kg x 4 ( 8 reps)



Thoughts:

Dropping back in enjoyed a nice Easter and let the diet go a little which wasn't good.

Arhh well started this week pretty damn good with my diet being clean etc. Lift's had been a little down today was more mental then anything im sure ill be back into it tomorrow.

[Moore57]

your measurements, age, and weight when you started last years are the exact same as mine. i'm getting back into it after 2 years and 40 lbs. your results are pretty motivating, thanks for the posts and keep up the good work.

[carnage1985]

No compound shoulder movement??

[daveel]

Whoops left out DB Shoulder press. You mad brah?

Used 35 kg DBs felt bit **** lol was struggling to get them into position. Felt like a newb, i think i was just sore as **** from the weekend.

[ciscoford]

Good work done here man. Keep it up!

[daveel]

Date 12.04.2012

Calories

You have used 1254 out of your net daily budget of 2200 calories and have 946 calories remaining. 18% of the calories are from fat, 44% from protein, 38% from carbs and 0% from alcohol. Dinner ahead

Fat
24.1 / 85g
Protein
135.5 / 220g
Carb.
115.6 / 137g


Exercise


20 Sprints ( not sure on distance but not far) and 20 mins of skipping.



Thoughts:

Been so lazy with the log lately lol but it's been a messed up week with a few days off and ****.

Im fighting the good fight though still lurking around the 100.1 kg mark lol. Body does not wanna dip under the 100 kg mark :P kidding i think i got it tomorrow tbh.

[daveel]

Date 13.04.2012


Calories:

You have used 1058 out of your net daily budget of 2200 calories and have 1142 calories remaining. 31% of the calories are from fat, 44% from protein, 26% from carbs and 0% from alcohol.

Fat
35.2 / 85g
Protein
112.7 / 220g
Carb.
66.1 / 137g

Exercise

Squats
16 x 65 kg W
8 x 105 kg
8 x 125 kg
8 x 125 kg


Leg Press
8 x 325 kgs
8 x 325 kgs
8 x 325 kgs

GHR
8 x 3 ( Using 20 kg plate)


DB Lunges ( Value of one db)

17.5 kg x 8
17.5 kg x 8
17.5 kg x 8



Thoughts:

Light weight babbbbbbby hahah. Dropped the squat back a little this week as i didn't want to sacrifice form for weight. Hammies got smashed today not sure why more then usual but they felt pumped today. Little variation using DBS instead of BB for the lunges felt form was better being able to do the lunges walking instead of standing.

Diet was realllllly clean today feeling pretty good about it. Little scared to weigh in so putting it off till Monday i think.

[phoenixr2]

Eh get on the scale bro, nothing to be afraid of. Its only a single number at this point in time, doesnt mean you are stuck there.

[carnage1985]

Still strong as fukk leg sesh.

How do you do the GHRs?

Got a machine or something??

[daveel]

Weigh In:

20.3.12- 101.4 kg ( Start Weight)
28.3.12- 101.1 kg
30.3.12- 100.8 kg
4.4.12- 100 kg
17.4.12- 99.8 kg(Loss of 1.6 kg)

Slow progress gotta be better then no progress :P feels good to be under 100 now just gotta keep everything tight across the board and keep going.

For GHRs we have access to two gyms one has a machine for em and the other i use the hyper extension machine but it's near impossible to do lol. What do you use?

[daveel]

Date 17.04.2012


Calories:

You have used 1007 out of your net daily budget of 2200 calories and have 1193 calories remaining. 18% of the calories are from fat, 36% from protein, 46% from carbs and 0% from alcohol.

Fat
18.8 / 85g
Protein
85.3 / 220g
Carb.
108 / 137g

Exercise


Military Press
45 x 8
50 x 8
60 x 8


Lateral Raise
10 x 8
10 x 8

Front Raise
10 x 8
10 x 8
10 x 8

Reverse Bar Curl
23 x 8
23 x 8
23 x 8

Bicep Curl variation

12.5 x 8
12.5 x 8
12.5 x 8


Superset with close grip bicep ezy bar curls till failure


Thoughts:

Good day in the gym today felt nice to get back in. Having been feeling ill lately with a bug so kinda knocked me around a little bit but im getting back.

Diet was good , macros all over the place but all very clean and nothing excessive. Looking forward to knocking off work and resting.

[carnage1985]

Mirin them presses 60 x 8 is great bro.
Transfer that press strength to bench broski!!

I do GHRs by hooking my feet under stair rail, cushion under knees and I'm away.

Full ghetto style

[daveel]

Date 18.04.2012


Calories:

Dinner Ahead
You have used 1367 out of your net daily budget of 2200 calories and have 833 calories remaining. 26% of the calories are from fat, 37% from protein, 37% from carbs and 0% from alcohol.

Fat
38.3 / 85g
Protein
123.1 / 220g
Carb.
120.7 / 137g



Exercise


Cable Cross Overs-
8 x 14 kg W, 18 kg, 22 kg , 22 kg

Flat BB Bench Press
8 x 65 kg,75 kg ,85 kg & 4 x 90 kg


Incline Bench Press - ( Value of one DB)
8 x 12.5 kg ,14.5 kg, 17.5 kg

Close Grip Bench
8 x 45 kg , 50 kg, 55 kg


Tricep Pulldown
8 x 18 kg ,18 kg ,18 kg

Thoughts:

Lol carn had a IRL laugh about your GHR sounds awesome though man. Kunt to do if you don't have the machine.

**** finally some progress today with the bench, even though the numbers aren't huge felt like i had a really good day in the gym. Normally chest is a **** day but today i enjoyed myself and ripped in.

Diet is going really well , weighed in today at 99.3 kg so gotta keep the momentum up and im coming for my long term goal of 95 kg

[daveel]

Date 19.04.2012


Calories:

Dinner Ahead
You have used 1152 out of your net daily budget of 2200 calories and have 1048 calories remaining. 29% of the calories are from fat, 38% from protein, 33% from carbs and 0% from alcohol.

Fat
36.7 / 85g
Protein
109.7 / 220g
Carb.
93.1 / 137g



Exercise

Deadlifts-
8 x 105 kg, 105 kg , 105 kg


Seated Calf Raises -
8 x 55 kg, 55 kg , 55 kg

T Bar Row
8 x 40 , 55, 55 ,55 kg


Seated Row ss with Cable Bent-over Pullover
8 x 39 kg, 42 kg, 49 kg

Cable Bent-over Pullover
8 x 22 kg, 22 kg, 22kg

Shrugs
8 x 30 kg,30kg, 30kg DBS

Thoughts:

Work out was harder then it looked lol really slowed everything down and kept the area i was targeting as tight as possible.

Having issues with my deads because the gym i go to has installed these mats into the ground but they are not level so the bar like rolls away. Can i do deads on two of those removable mats to stop the bar rolling away?

Diets going good just sticking with it.