Not Doin' Crunches

[twinklebeef]

After approx 8 weeks break from the weight room, and 4 weeks from the cardio machines I'm ready to get back to it!
So this week I started with 'light weights' for a warm up...and I may have lost about 10-15% strength. Sadness.

End goal: move twice BW with lower body and BW with top half.
One day.

Hams/glutes
Leg curls.
3x10x44lbs
DB lunges
3x10x16lbs
Single leg curls
3x10x22lbs
Kneeling kickback
3x10
Side squat (should have been split squat)
3x10
Deadlifts
6x44lbs
2x10x44lbs
Rev DB lunges
3x10x16lbs
Cardio: 20 min incline walk

Back/calves
Lat pull down
3x10x55lbs
Cable rows- truly rubbish
10x30lbs
10x36lbs
10x30lbs
DB row
10x8lbs
2x10x12lbs
Calf raises
20x44lbs
16x44lbs
Cardio: 15 min incline walk

Shoulders
Too pathetic to mention

Quads and cardio to follow this evening.
Can't wait to get back to my previous weights...maybe with better form

[twinklebeef]

Quads/cardio
Leg extensions
5x12x44lbs
Box squat
2x12x8lbs
1x12x10lbs
Wide squat
2x15x16lbs
1x15x20lbs
DB lunges
15x8lbs
10x8lbs
8x8lbs
Cardio: 20min cycle

Can't help but try extra hard on legs...even when trying to ease into it for a week. Oops

[twinklebeef]

I need/need/need an alternative to kickbacks for my glutes....poss fit in more squats.
Maybe.

Poss as much as boyf needs an alternative to SongPop

[rdferguson]

Have you tried glute bridges?

[twinklebeef]

Have you tried glute bridges?

Hi rdferguson,
I haven't tried glute bridges for a quite a while, I take it I can add in some DB's?

[twinklebeef]

Calories were way over for last week.
Thought I could enjoy a 10oz steak and fries no problem...well I did enjoy it, but went well over my limit for the day.
And then the week.

Will try harder to 'maintain', this week and then from new year!

[twinklebeef]

So a new session...trying harder.

DB row warm up
2x15x8kg
DB row
3x6x12kg
Lat pull down
2x7x30kg
5x30kg/3x25kg (lowered the weight to finish as losing form)
Bench press warm up
2x8x6kgs
BB Bench press
8x20kg
7x22kg
6x22kg
DB Incline bench press
12x8kg
8x10kg
10x8kg
Tri dips
2xbwx12 (muscles are screaming)
Chin ups
2x2 (for the 2nd time I forgot to do this before my workout, I'll never improve on 5 reps at this rate!)

Pleased with results today, looking forward to doing bb rows again and 'beating' the lat pull down and...quite a few other things.
Plenty to aim for anyway.
Lower body tomorrow and can't wait

[twinklebeef]

DB front squats
Warm up
2x15x4kg
8x7.5kg cable
2x8x10db kg
Front Squats
3x12x8kg
SLDLs
8x10kg
8x12kg
12x12kg
Standing calf raise
8xbw + 30kg
Leg curl
2x12x25kg
11x25kg
Leg extension
8x30kg
2x8x35kg

Over my calories for the...third time this week.
Oh well, the world will only end once and I have worked my legs...

[twinklebeef]

Yesterday...
Upper body again, still not able to get my lat pull down where I want it, urghhhh.
Managing around 5 1/2 to 6 pulls each time. Deliberately set my upper body w/out for days off from work so perhaps should just take longer breaks?? If anyone stumbles across this and has any suggestions then please share your idea's!!

Hey ho...

Upper body

Pull ups
3x1 (and a quarter)

1 arm db row
3x12 will increase the weight to 12kg

Lat pull down
3x6(ish)

Bench bb press
W/up
2x12

8x23kg (started too heavy)
12xbar
11xbar

Incline db bench press
2x10
1x8 (getting really tired out by now)

Lying tricep extensions
2x10

Cardio
15min walk 10 incline, 5.5kph
5min cool down

Literally shaking on my last set, right up till the tri extensions I felt like miss hulk, that I could go for hours!
Then, dead so v v dead.

Cldnt leave the gym though as boyf wrapping my chrimbo pressies and I'd promised to be out for an hour
Fortunately got myself through the cardio by telling myself I'd got out for dinner...which coincidentally did happen.

Lower body this afternoon!

[twinklebeef]

Lowe body!!

Squats

Warm up
2x12

Cable squats

3x10: odd feeling, never done cable squats before today

Front db squats
2x12kg not keeping full form on second set so reduced weight
1x10x10kg

SLDLs

2x10
1x12

Reverse lunge

3x10 still need to keep this light weight to prevent knee damage

DB glute raise
1x10
2x12 using DBs till I hit 10kg per db then will use th BB

Calf raise

1x12 being lazy. Very bad!!
2x25 aiming for 40

Cardio
15min walk on incline 10
5 min cool down

I have found the incline walk to be the best to stop my a$$ looking....rubbish or like a lazy a$$
As a friend pointed out I don't have a 'squat' butt.
Although I prefer to think that my jeans are just baggy haha


So happy I'm opening a few Xmas presents early...might not get to the gym but at least I have some grip strengthening thingies. If I ever want to beat my dl PBEst of 40kg I have to get a better grip.
Also got some awesome sparkly/xmassy/googley eye stickers And i need to stick them on EVERYTHING

[twinklebeef]

Upper body

Chin ups
3x1 with 2 warm up attempts

DB rows
Warm up
2x10

BB rows: need to work on my core as struggled to balance
3x8

Lat pull down: specifically asked for partner to spot me...but he didn't turn up
2x12
1x10

BB bench press
3x8

DB incline bench press
3x12

Tricep dips: knackered again at this point
2x12

Cardio
20 mins slow and steady on the stat bike as could hardly breathe at this point.

Keeping up the cardio during the chrimbo/new year period, hopefully once the fun is over I can control the calories a bit more and not feel the need to over compensate.

[twinklebeef]

Yesterday...Lower body

Front squats
W/up
2x12

2x8
1x6

Cable squats
3x12

Sldl's
1x10
1x8

Leg curl
3x10

DB glute bridge
2x12

Calf raises
1x25
1x30

No cardio today, barely made the gym after only 3 hours sleep and 5 hours work
Found the workout quite hard today, think I'm catching up to my previous lifts but if I don't get working on my grip strength I won't improve much further and the cable squat doesn't really work for me.

Roll on next week when life returns to normal...only 9 weeks to Rio, s***!!
Control the calories
Control the calories

[twinklebeef]

Today...modified upper body

Chin ups
3x2

DB row
2x10

BB row
2x8
1x6

Front squats
W/up
2x12

2x8 (need to remember that I should try the weights I don't think I can manage)

Deadlifts
8x30 (again go hard(er) or go home...and work on grip strength!!)

Lat pulldown
2x8x30kgs (getting there...I think)

DB bench press
2x12

BBbench press
1x8x20kg
8x23kg
10x23 with spotter
8x23kg. I used to be at 30 but previously I could increase by 1.5kgs a time but can only go up in 5kgs

Box squat
3x10 with increasing weights

Leg curl
2x8

Cardio
20 steady cycling

Ate Normally/reasonably right up till our night out at fave restaurant...as a mystery diner. Weighed myself today and put on 5 lbs although I thi k half of that it's from alcohol.
Why are you so tasty and kind boggling!!?

[twinklebeef]

okay, so today i calculated (for the 100th time) my calorie requirements; approx 2100 per day. however, due to many moons of (my) life experience i know that i struggle to control my calories on a weekend. i do now control them to a point, i no longer drink till i want to fall asleep and eat my normal food intake plus half a chicken or 5 oz steak on top.
i've worked out, based on calorie monitoring that i consume an extra 200 cls on a friday, 600 on saturday, 400 on Sunday, and addionionally approx 600 on Tues/weds as i only work 4 days per week.
so, i need to average that out at 1700 calories per day...fortunatly i do most of my workouts on the days i do eat/drink to excess so that works out. sort of.


so to 'maintain' i will need to aim for;
1700 per day average, 85g protein, 46g fat and over 150g carbs (which i feel i need to just live and get to work in an AM)
and to grow i need around 1990. i can do that, increase 100 cals per week to keep it slow and steady.

question is, can i stick to it??

[twinklebeef]

More food/lower reps!

Upper body

Pull ups* need to alternate as ripping door frame from the door
3xattempts = 3

Rev grip pull down
2x10

1arm db row
10
12
10

Bench press*4 sets with spotter
1x7
2x6
2x5

Incline bench press
2x10
1x8

Lying tricep ext
10
12

Bi curls
2x10
1x8

Somehow left my gloves at home so some stop/starts as my hands were feeling pretty raw. Found it really difficult to get the gym due to lack of sleep and being back at work...as per usual I loved it once I was in!
Didn't take my iPod either due to my boyf coming along so found myself singing a song along with the sound of the treadmill, he didn't appreciate it but I was enjoying myself...

I had forgotten how much I enjoy just lifting, lifting just to see how far I can go and what I can do.
Still need to remind myself to go harder than I think I can go, except for bench press I think I dropped the weight on myself for the 3rd time. Although this time it was all the other halfs fault. Maybe mine for pushing too hard, but def his

[twinklebeef]

Yesterday

Legs
Db front squats
2x12

Cable front squats* couldn't complete on front squats with bb as didn't realise how uncomfortable it would be
1x7/25kg
4x4/27.5kg

Box squat
10x10kg
2x10/24kg

Deadlifts* waiting on wraps for this weekend
10x32.5kg
2x8/32.5kg

Rev lung
2x16kg

Calf raise
3x25/bw

Ona personal note I'm still not sleeping well so I struggle to get to the gym, although I still feel like I can push whilst I'm there. This may be due to the confidence boost my partner is giving me.
I have a relly crxppy stomach ache, like I've eaten some bouncy balls and some razer's, unpleasant to say the least. I hope to feel better tomorrow as I want to get to the gym after work instead of getting up before work And then doing a 10hour shift.
The evil visitor is also due which is making me paranoid about being 'rounder' already, at least it should be mental practice for my bulking.

I used to love being a size 10, it was happy place/time for me...maybe it's just the memory of being 16 and having the world at my feet.
Oh well, time will tell.

[twinklebeef]

On whoops, didn't realise how long I'd been up on here...time for bed (12:45 uk)

On the plus side I'd usually wake up at this time in a coughing fit, dam the winter lurgies floating around...ooh I can feel the tickle at the back of my throat coming!

[twinklebeef]

Squat and a bit of back

Warm up with db and bb only squat

BB squat
10x30kg
10x40kg
10x50
5x50 * trying to squat as low as possible
10x50kg

Box squats
10x28
12x28
12x28kg

BB rows
10x22.5kg
8x22.5
10x20kg * lowered the weight as I was only pulling the bar to my waist.

Machine rows
14x25kg
10x35
10x35

Lat pull down
6x25
6x30
8x25kg

Overall quite happy with my weights today, however I am disappointed with my leg 'cheating' and caving in. Not really sure what to do with that so I've posted in general chat in the hope of some feedback. I will be rotating split squats as an accessory exercise so perhaps that will help.

Lat pull down wasn't entirely necessary but I can't get that elusive 10 reps of 30kg out of my head! I can do a pull up...yeh, one whoooolllle pull up so why not that??

Anyway, after staggering 2 minutes home I wolfed down eggs toast and porridge and apparent from wanting a nap I feel all better

Need to get an early night so I can get up for bench tomorrow. Still early and only some shopping to do today so shld b easy

[Roxyraver]

hey twinkle!

i love porridge - well, the US version anyway.. lol.

you're way too hard on yourself, IMO! Stop beating yourself up. Life happens and sometimes gets in the way! So maybe you did lose some strength... but what you're doing NOW matters!

[twinklebeef]

Hi roxy, thanks for popping in

Ur probably right, I just like to feel that I'm winning, beating the weights. If I keep doing it I can only get better!

Loving my porridge, started having light sugar with it. Naughty naughty

[Roxyraver]

Hi roxy, thanks for popping in

Ur probably right, I just like to feel that I'm winning, beating the weights. If I keep doing it I can only get better!

Loving my porridge, started having light sugar with it. Naughty naughty

You're exactly right - keep at it and you WILL get better!!!

[twinklebeef]

Thanks Roxy

Sort of a diet dy off, tom so eating some extra cals to try and keep my energy up for bench tomorrow. Not what I had planned but I had the urge for Pot Noodle, it's one of those once 'every few years' things/temptations.
Boyf getting his tattoo finished so I'll get a proper meal later (I don't do the cooking: sweet deal)

[cmg1976]

Thanks Roxy

Sort of a diet dy off, tom so eating some extra cals to try and keep my energy up for bench tomorrow. Not what I had planned but I had the urge for Pot Noodle, it's one of those once 'every few years' things/temptations.
Boyf getting his tattoo finished so I'll get a proper meal later (I don't do the cooking: sweet deal)

What is Pot Noodle? Curious minds must know!

[twinklebeef]

Pot Noodle..is a pot full of noodles
its literally just flavoured noodles with bits of veg and either a packet of ketchup for beef and tomato or soy sauce for chicken noodles. theres not actually any real flavour in em but you boil water to get it squishy and i love the watery mush at the end.

although i probably shouldnt!

[Roxyraver]

So did you have your pot of noodles????

[twinklebeef]

Ooooh yeh
And it was good not been back to the gym tho.
Oops!

Today I had cake and biscuits as my manager had her last day at work before going on maternity, I just had to join in!

[twinklebeef]

Bench

Bench
3x30
7x24
3x5x24kg

Incline bench
10x20
7x20
10x16

Bicep curls
10x8
10x8
10x6

Cable tricep curls
10x8
10x8
10x6

Military press
8x8
10x8
8x8

Dips
2x12

Modified from initial plan due to my partner joining me but forgetting his house keys. Doh!

I had a cracking headache in the gym I was fine on the bench, but started pounding on incline bench then felt like my head was being crunched. Still got thru the workout so feel like I won haha!

Just been watching man v food so I'm wanting red meat, so very much...or pizza!
I've already planned on a Jamie Oliver chicken dish though, just need to wait for my other half to be bothered to feed me
Maybe I should wash up to encourage him. Nah.

[cmg1976]

Maybe you said it above and I'm just not seeing it, but what workout plan are you following? I see a legs/back day, then today pushing exercises with some curls- just looking for the pattern

How about a red-meaty pizza?

[twinklebeef]

I was initially following a plan from muscle/strength but I decided to return to a plan that I found a few months ago that focuses on building strength.
I can't find it on the Internet now so I've kinda made my own with some help from the first time bulkers thread in general chat. I have 3 or 4 days a week that I can work out and they are 2 days on 2 days off 2 days on etc so can't do full body.
So, my plan is: squat day, heavy squats with lighter variations and back, bench day, accessory exercises again, deadlifts day then bench 'support' with a few shoulder exercises.
With my increased calories and shorter workouts I want to be able to increase my weights every 1-2 weeks over the next...12 weeks.
I do really struggle with 4 days as either have to go to the gym before a 10hour shift or after
I shall from next week either be doing a full body style workout or going to the gym twice in the one day as I keep missing morning/evening workouts.
To be honest, my job isn't really stressful and I'm not on my feet all day, I'm just tired/drained.

THE END

Now, I just hope this plan isn't totally rubbish
Please feel free to let me know what you think...

[cmg1976]

I was initially following a plan from muscle/strength but I decided to return to a plan that I found a few months ago that focuses on building strength.
I can't find it on the Internet now so I've kinda made my own with some help from the first time bulkers thread in general chat. I have 3 or 4 days a week that I can work out and they are 2 days on 2 days off 2 days on etc so can't do full body.
So, my plan is: squat day, heavy squats with lighter variations and back, bench day, accessory exercises again, deadlifts day then bench 'support' with a few shoulder exercises.

With my increased calories and shorter workouts I want to be able to increase my weights every 1-2 weeks over the next...12 weeks.
I do really struggle with 4 days as either have to go to the gym before a 10hour shift or after
I shall from next week either be doing a full body style workout or going to the gym twice in the one day as I keep missing morning/evening workouts.
To be honest, my job isn't really stressful and I'm not on my feet all day, I'm just tired/drained.

THE END

Now, I just hope this plan isn't totally rubbish
Please feel free to let me know what you think...

So like squats+ pulling, then deadlifts + pushing? Seems like a reasonable way to do it with 2 on/2 off. I have a new book called the Max Muscle Plan- I like the looks of it and I'm thinking about following it. He has both 3 day and 4 day a week splits; the split days might be upper/lower one week, push/pull/legs another, back/chest, legs, arms/shoulders a third. Might be worth a look for some ideas.

And I always, always do the gym before work. I know myself too well- I'll be full of excuses at the end of the day so I do the important thing (my workout!) first. I work 8-5 2 days (those are off days) and 11-7 the other 2, so I'm not having to start absurdly early...