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  1. #121
    wants to be called Dan. hcoyle545's Avatar
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    Dinner!

    Venison burgers, BBQ Chicken breast and rice (boiled with chicken stock) +400mls Chocolate milk 1200kcals, 105g protein
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  2. #122
    wants to be called Dan. hcoyle545's Avatar
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    Progress pics

    This is a progress update on a month's bulking, I don't see much difference but the shots are from different angles. There's definitely a little bit of fat gain there anyway.

    13th February


    12th March
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  3. #123
    Registered User DanSB's Avatar
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    Originally Posted by hcoyle545 View Post
    Bench press
    3 x 52.5kg EZ
    3 x 60
    9 x 67.5 PR, felt good

    Dips
    10 x BW
    8 x BW PR 2x BW
    4 x BW / 6 x BW
    4 x BW / 6 x BW
    3 x BW / 7 x BW

    These are really progressing fast, though atm i've got a very sore neck from doing these I think I may be tensing up too much or something, if anyone can enlighten me please leave a comment.

    Pullups/Chinups
    3 x Pullup
    2 x Chinup
    2 x Pullup
    2 x Chinup

    T-Bar Rows
    15 x 10kg added
    12 x 20
    12 x 40
    12 x 40
    7 x 50

    Super lower back pump, fingers crossed it's not bad tomorrow for Deads day.

    Pushdowns
    20 x 35kg
    15 x 45
    12 x 55
    10 x 55
    15 x 40


    Burnt out as hell, really pleased with my dip progress and can see 10reps straight 5 sets across in the near future, though as outlined above i'm concerned about the pain in the back of my neck/base of my skull. Any tips for avoiding this?
    Great workout buddy! congrats on the PR'S
    DanSB workout/ nutrition log - http://forum.bodybuilding.com/showthread.php?t=142259181

    I will be competing in 2013 whether im ready or not! Head down, time to do work.
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  4. #124
    wants to be called Dan. hcoyle545's Avatar
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    Amg, my shoulder's are so ****ing sore today which I can only attribute to the dips from yesterday! Not complaining though... Off to do deadlifts today, i'm just forcing down as much coffee as I can atm since i'm not 'feeling it' right now. Got half an hour to watch some training material then i'm away.
















    kinda complaining.


    edit: fukk this did it
    Last edited by hcoyle545; 03-13-2012 at 07:00 AM.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  5. #125
    Registered User DanSB's Avatar
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    LOVE that vid mate! whats todays workou look like?
    DanSB workout/ nutrition log - http://forum.bodybuilding.com/showthread.php?t=142259181

    I will be competing in 2013 whether im ready or not! Head down, time to do work.
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  6. #126
    wants to be called Dan. hcoyle545's Avatar
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    5/3/1 Wave 1 Week 2

    Deadlift
    5 x 67.5kg idiot i forgot it was 3 rep week
    3 x 80
    11 x 87.5 PR!


    Doesn't look the sturdiest in retrospect, but it felt great. I'll keep working on perfecting my form.

    Chinups/Pullups
    4 x Pullups
    3 x Chinups
    2 x Pullups
    3 x Chinups

    Good Mornings
    15 x 20kg
    12 x 30
    12 x 40
    12 x 45
    11 x 50kg

    Check my form


    Hanging knee raises
    15 x BW

    [b]a guy comes in and sets up for squats on the smith machine while i'm doing these in the only squat rack (gym was practically empty bar 1 guy doing chest) so I offer him the rack

    Situps
    15 x BW
    15 x 5kg bar behind the neck
    10 x 7.5
    20 x BW



    Felt like a great workout overall, my pullups i'm especially pleased with getting 4 clean ones on the first set considering today I used a proper pullup station with a wider grip as opposed to a closegrip on a trap bar locked ontop of the squat rack. As mentioned (or maybe not?) a while ago i'm switching to the triumvirate style 5/3/1 over the bodybuilding one simply because it's soul-destroying for me going for PRs twice a week on the vertical leg press, which is why my good mornings were today as opposed to Friday along with squats.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  7. #127
    Registered User DanSB's Avatar
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    Great workout! Loved the deads! great effort mate and a good PR! good morning looked good. Hows todays diet looked mate?
    DanSB workout/ nutrition log - http://forum.bodybuilding.com/showthread.php?t=142259181

    I will be competing in 2013 whether im ready or not! Head down, time to do work.
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  8. #128
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by DanSB View Post
    Great workout! Loved the deads! great effort mate and a good PR! good morning looked good. Hows todays diet looked mate?
    Cheers

    I had overnight oats this morning, 800cals and 55g protein. Then postworkout 200cals of chocolate milk. And im eating my last meal now, which you'll see very soon.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
    Reply With Quote

  9. #129
    wants to be called Dan. hcoyle545's Avatar
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    Chicken with mediterranean spices, chicken flavoured rice and a BBQ ribs rustler

    1300 Calories, 100g+ protein

    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  10. #130
    Registered User DanSB's Avatar
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    Hahaha! you have some crazy food man! looks awesome, making me druel! roll on cheat day!
    DanSB workout/ nutrition log - http://forum.bodybuilding.com/showthread.php?t=142259181

    I will be competing in 2013 whether im ready or not! Head down, time to do work.
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  11. #131
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by DanSB View Post
    Hahaha! you have some crazy food man! looks awesome, making me druel! roll on cheat day!
    Tasted good alright I'll be eating these same foods in the same quantity on my cut too, feelsgudman. Going to put my deposit down for this holiday tomorrow so next week i'll taper cals back to about 2800, then the following week right down to 2.5k and probably take it down 100 each week then til i'm loosing around 1.5lbs a week.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  12. #132
    Registered User DanSB's Avatar
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    Sounds good mate, were you going on holiday? Can just see the chocolate milk fiting in well on a cutting diet.. haha! .. what bf% are you at the mo mate and what are you aiming for by the date ofyour hols?
    DanSB workout/ nutrition log - http://forum.bodybuilding.com/showthread.php?t=142259181

    I will be competing in 2013 whether im ready or not! Head down, time to do work.
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  13. #133
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by DanSB View Post
    Sounds good mate, were you going on holiday? Can just see the chocolate milk fiting in well on a cutting diet.. haha! .. what bf% are you at the mo mate and what are you aiming for by the date ofyour hols?
    I'm told i'm between 17 and 19 atm and I expect to be at most 14% by holidaze times. But i'm going to go as low as I can without sacrificing too much muscle. You must be pretty low atm considering you're talking about your abs looking deeper, so it'll be great to see how far u get down to! Hope you've got a before pic of some sort.

    Edit: Bulgaria, place called Sunny Beach which is the main touristy place. A huge big stretch of bars/clubs/bastarts selling sh!t at you. Chocolate milk might have to be dialled back a bit just cause it's so calorie dense lol. Probably the template i'll use for eating will be

    Wake up, not eat anything, then about an hour before my workout have a 40-60g protein shake and some carbs of sorts to the tune of about 600-800cals. Then fast all day drink loads of coffee and water and have a big **** off feed at night time around 8 or 9. That's how I was doing it on my cut before I started bulking and it felt easy enough, then anytime I was goin out with mates i'd just get all my protein in from lean sources like chicken/tuna/shakes and drink as much as I want which wouldn't take me over my daily cals since I can't drink that much anymore.

    With that said, roll on Paddys day! My plan is to eat about 60g protein from chicken/whatever and have a 60g shake and let the chips land where they may... Drink all day and probably get a chinese at the end of the night which would easily cover the remaining 30g protein (I usually order salt and chilli beef) and if in doubt, chug another shake when I get home.

    Also, contemplating starting my cut next week... How much muscle am I gonna build in an extra week anyway? 1/2 a lb at the most. I really wanna see fukkin abs since i've never ever seen them in living memory, even a blurry 4pack would do it!
    Last edited by hcoyle545; 03-13-2012 at 05:13 PM.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  14. #134
    Once more into the fray.. IrishPilot's Avatar
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    Awesome lookin eats bud!
    Team Never Full
    Craft Beer Crew
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  15. #135
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by IrishPilot View Post
    Awesome lookin eats bud!
    cheers m-eight
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
    Reply With Quote

  16. #136
    wants to be called Dan. hcoyle545's Avatar
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    Both my breakfast and an advertisement for Razor gaming products.

    Coffee and overnight oats mixed with cheerios and honey Did not mix the protein in cause last time this fukkd it up, instead took a painless 20second shake with water.



    Off to uni soon and it's a rest day thank fuark cause I know my body needs it. Going to put deposit down for my holiday today so pretty excited about that, then later tonight i've an assignment to finish up that's due in tomorrow so my attention will be well occupied, though i'll still make an effort to snap some pics of my food.


    inb4 deardiary.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  17. #137
    wants to be called Dan. hcoyle545's Avatar
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    BBQ Chicken breast and roast veg Couscous


    Do not like cous cous. Would not eat /10

    But I did.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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    wants to be called Dan. hcoyle545's Avatar
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    5/3/1 Wave 1 Week 2

    OHP
    3 x 25kg
    3 x 30
    6 x 35 (failed on the 7th twice)

    DIPS!
    10 x BW
    10 x BW such a PR
    7 x BW / 3 x BW PR
    5 x BW / 5 x BW
    4 x BW / 6 x BW

    I am chuffed as fukc about the dips numbers. Just Monday of last week I wasn't able to do a full set of 10 from fresh. I only got 7 before needing to rest and even worse on the 2nd set I only got 6 but now in just over a week i'm up to 2 full sets of 10! Brb gimme 3 weeks i'll be doing x10 sets across, only then will I add weight.

    I figure these have only got one direction to go in too since i'll be starting my cut next week and thats UP.

    Pullups/Chinups
    5 x Pullup PR! kipped only on the last rep
    4 x Chinup
    3 x Pullup kipped 1
    3 x Chinup

    These can only get better too once I start my cut

    T-Bar rows
    15 x 10kg
    12 x 20
    12 x 40
    10 x 45
    8 x 50kg

    These give me such a lower back pump. I'm going to upload a vid of these on Monday because i'm not too sure about my form, i'm quite a bit above parallel and even using a big of leg drive to get it up on the heaviest weights.


    Overal= excellent workout, found I could really relax my shoulder/trap area on the dips while still maintaining (possibly gaining) strength and I focused on my elbows going behind me as opposed to flaring out too much.

    EATS for my hard work- Tuna/Bacon and pasta mixed in with mayo and cheese melted ontop 900cals, 50+g protein


    One of the tastiest things i've eaten in a while.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  19. #139
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    Awesome dips PR buddy! congrats! bet you are very happy with that! That food looks amazing!
    looking forward to your cu then mate?
    DanSB workout/ nutrition log - http://forum.bodybuilding.com/showthread.php?t=142259181

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    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by DanSB View Post
    Awesome dips PR buddy! congrats! bet you are very happy with that! That food looks amazing!
    looking forward to your cu then mate?
    thanks aye i'm buzzing. actually weirdly I am, keep thinking '**** its gonna be hard eating so little' but really it isn't, it's just amatter of adjusting. Looking forward to the cut because when I take the before and 4 week after pic i'll see a noticeable difference which I didn't really see in the pics up above ^^^
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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    Originally Posted by hcoyle545 View Post
    thanks aye i'm buzzing. actually weirdly I am, keep thinking '**** its gonna be hard eating so little' but really it isn't, it's just amatter of adjusting. Looking forward to the cut because when I take the before and 4 week after pic i'll see a noticeable difference which I didn't really see in the pics up above ^^^
    Yeah buddy I actually enjoy the discipline of dieting.. I love having control over my body. I like high fat diets like keto as I dont actually feel like im dieting with the fat suppressing my appetite some. what diet are you thinking of using? sure you may have mentioned before but..
    Yeah you'll be able to see a difference but sometimes cutting can leave you feeling flat, deflated and smaller which is a big head fcuk! you just need to change your mind set from "I love my full looking arms and look big in a t-shirt" to "Im desperate to see my abs, **** how big i look in a t-shirt i want to take the top off and be ripped"
    DanSB workout/ nutrition log - http://forum.bodybuilding.com/showthread.php?t=142259181

    I will be competing in 2013 whether im ready or not! Head down, time to do work.
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    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by DanSB View Post
    Yeah buddy I actually enjoy the discipline of dieting.. I love having control over my body. I like high fat diets like keto as I dont actually feel like im dieting with the fat suppressing my appetite some. what diet are you thinking of using? sure you may have mentioned before but..
    Yeah you'll be able to see a difference but sometimes cutting can leave you feeling flat, deflated and smaller which is a big head fcuk! you just need to change your mind set from "I love my full looking arms and look big in a t-shirt" to "Im desperate to see my abs, **** how big i look in a t-shirt i want to take the top off and be ripped"
    Good advice buddy. I'm just sticking with eating the way I am just less calories. Same amount of protein and maybe up the fats a bit to suppress appetite but nothing near keto. Probably undertake the IF approach and have a small ish meal around noon before training and then a huge one later on before bed. Just drink coffee during the day to suppress my appetite.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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    Originally Posted by hcoyle545 View Post
    Good advice buddy. I'm just sticking with eating the way I am just less calories. Same amount of protein and maybe up the fats a bit to suppress appetite but nothing near keto. Probably undertake the IF approach and have a small ish meal around noon before training and then a huge one later on before bed. Just drink coffee during the day to suppress my appetite.
    Ah sounds ok buddy.. Id advise having more meals, smaller portions throughout the day rather than only a few large meals though to keep your metabolism going.. Although I havent come across a study done on this yet, although many people believe it as hough its common knowlege, I believe that the body would struggle to utilize high amounts of protein, fat, carbs in large amounts and therefore storing or excreting the rest of the nutrients.. If you eat smaller amounts more often the body is able to utilize the nutrients more efficiently and use them.. this would also avoid the problem IMO of gastric bloat. You probably knew this but just incase you didnt ha.
    DanSB workout/ nutrition log - http://forum.bodybuilding.com/showthread.php?t=142259181

    I will be competing in 2013 whether im ready or not! Head down, time to do work.
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    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by DanSB View Post
    Ah sounds ok buddy.. Id advise having more meals, smaller portions throughout the day rather than only a few large meals though to keep your metabolism going.. Although I havent come across a study done on this yet, although many people believe it as hough its common knowlege, I believe that the body would struggle to utilize high amounts of protein, fat, carbs in large amounts and therefore storing or excreting the rest of the nutrients.. If you eat smaller amounts more often the body is able to utilize the nutrients more efficiently and use them.. this would also avoid the problem IMO of gastric bloat. You probably knew this but just incase you didnt ha.
    I thought I knew this up until a few months ago, but it's since been disproved (i'll try and find a study for you-Alan aragon has alot to say about it so does Wonderpug). Ever heard of the Warrior diet? It's based around one huge meal a day and all the nutrients still get absorbed, it just takes longer. Leangains intermittent fasting by Martin Berkhan is along the same lines except it's more like 2 or 3 meals a day. I suggest giving this a read http://www.leangains.com/2010/04/leangains-guide.html that's martin berkhan and he usually eats 3 meals a day (pure personal preference). So while there's not a thing wrong with eating regularly it's not my schedule of choice while on a cut simply because cutting it into 6 meals would produce bird-sized portions haha
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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    http://www.ncbi.nlm.nih.gov/pubmed/19943985
    This study shows there was no difference in weight loss between subjects with high/low meal frequencies.
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    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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    Hmmm very interesting mate, thanks for posting up the links! I will have to have a talk to a tutor of mine about this tomorrow as I might have to ask if I can do a study on this myself .. would be interesting to find out for definate amongst the average younger sporting individuals.
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    Originally Posted by DanSB View Post
    Hmmm very interesting mate, thanks for posting up the links! I will have to have a talk to a tutor of mine about this tomorrow as I might have to ask if I can do a study on this myself .. would be interesting to find out for definate amongst the average younger sporting individuals.
    Np, that'd be pretty cool man. Jelly of your course. You'll be out in the field with Alan aragon and the all the big ballses of the industry!
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    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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    Haha! Its just an area that would interest me as myself and a lot of people I know from the gyms I go too and uni etc. use 6+meals a day consistantly.. It would be interesting to note the positives of HF vs LF for sporting individuals during an 8 weight loss program... hmm..

    KILL YOUR WORKOUT TODAY BRO! WE WANT PR'S!
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    Originally Posted by DanSB View Post
    Haha! Its just an area that would interest me as myself and a lot of people I know from the gyms I go too and uni etc. use 6+meals a day consistantly.. It would be interesting to note the positives of HF vs LF for sporting individuals during an 8 weight loss program... hmm..

    KILL YOUR WORKOUT TODAY BRO! WE WANT PR'S!
    Consider me an unofficial test subject, you're just gonna have to take my word for it that i'll be eating between 2 and 3 meals a day during my cut, and i'll up pics every 4 weeks.

    and yehh buddy gonna kill the squat hard. Also decided i'm gonna skip the deload for this first cycle since my weights started low and gonna add on 10lbs to bench/ohp and 20lbs to squat/DL for 2nd cycle, though it's still working off of 90% 1RM so it'll be more than manageable.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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    5/3/1 Wave 1 Week 2

    Squat
    3 x 60kg Critique my form on this, this is first working set after the warmup

    3 x 67.5
    11 x 77.5 PR!!

    Pullups/Chinups
    5 x Pullups
    4 x Chinups
    0 x Pullups (got up for 4 but didn't go close to clearing the bar with my head so didn't count any, just worked the negative)
    3 x Chinups

    Leg Press
    12 x 90kg
    12 x 115
    12 x 125
    12 x 145 PR
    10 1/2 x 155 Sort of a PR, since last week my 2nd last set was only 135 x 12. The guy I asked to spot me here shat himself when I failed on the last rep because he explained initially he was new to the gym and literally jumped a mile when I screamed 'PUSSHHHH' tbh though I kinna panicked myself, but i'm sure you all knowdatfeel.

    Hanging knee raises wasn't feeling these at all and wouldn't be surprised if the rest was up near 3minutes between sets, I just felt sick as fukc after the leg press.
    15 x BW
    15 x BW
    12 x BW
    12 x BW
    12 x BW still a PR dough


    Overall great workout, got some nice PRs especially the squat.. last week only got 72.5kg x 12 and this I got 77.5kg x 11 I think that's nasteh. Did not feel well after the leg press, I wonder should I dial down the intensity of this since Jim says not to take assistance work to failure, but then again I have a full 2 days to recover.

    Eats for tonight? Considering making chilli, but it'll mean I needta go to the shop to get kidney beans. We'll see.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
    Reply With Quote

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