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  1. #31
    Registered User tina722's Avatar
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    Hi!

    Workouts look good. I'm loving your exercise selection - I see a couple that I haven't done in awhile and a few that I've never tried, but now plan too.

    Hope your shoulder starts feeling better. (Rehab, rehab and more rehab) good decision to not train too much, it should feel better soon.
    Training log: http://forum.bodybuilding.com/showthread.php?t=136580641&p=1055775421&viewfull=1#post1055775421
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  2. #32
    Registered User lilOwl's Avatar
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    Hey! I'm glad you got some ideas from the selection, I try to rotate through the excercises a bit not to get too bored with any of them (I've been on this split for almost a year now and honestly, sometimes it gets old and I need to mix it up a bit).


    SQUAT DAY

    Squat
    bar x 8
    40kg x 6
    60kg x 3
    70kg x 2
    80kg x 1
    90kg x 1
    80kg x 4, 4, 4, 4, 4

    Glute bridge
    100kg x 10, 10, 10, 10

    Sumo DL
    70kg x 4, 4, 4, 4, 4

    Leg extensions
    77kg x 5, 5, 5, 5

    One legged leg press
    40kg x 10, 10, 10, 10

    Lying leg curl
    30kg x 8, 8, 8


    Squatting was just ok today. I had to get my training done first thing in the morning which always sucks and it didn't feel like I was warmed up enough. My joints were stiff and my form felt a bit wonky at times. Didn't feel smooth at all. I've noticed tho that my warmup sets are always better when I do them without any safties since I'm able to get into a real ATG position and get a really nice bounce at the bottom. When I actually work up to heavy sets and put the safeties on they are set so that when I am prectically touching them in my bottom position, I literally just break paralell. I could get lower and I actually have to break the movement, which feels unnatural? It's kind of unexpected I guess, since squatting higher is suppose to be easier but I actually find it much harder. I can't lower the safeties more, cause then they're just too low but maybe I need to find someone to spot me and try to go as low as possible next time. Other than that, I felt a bit rushed so no fancy stuff and def no cardio.
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  3. #33
    Registered User lilOwl's Avatar
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    OVERHEAD PRESS DAY

    Push press
    bar x 10
    25kg x 6
    30kg x 5
    35kg x 3
    40kg x 2
    42,5kg x 2
    40kg x 5, 5, 5
    32,5kg x 5, 5, 5, 5, 5

    Chin-ups
    BW + 5kg x 4, 4, 4, 3
    BW x 4, 4

    Bench press
    30kg x 5
    40kg x 5
    45kg x 5, 5, 5
    40kg x 5, 5


    Reverse pec dec
    50kg x 8, 8, 8, 8

    One arm DB upright row
    12kg DB x 8, 8, 8, 8

    Overhead pin press
    20kg x 5
    25kg x 3
    30kg x 3, 3, 3, 3, 3

    One arm DB push press
    12kg x 8, 8, 8, 8


    Lat raises
    8kg DBs x 8, 8, 8


    Triceps rope extensions
    30kg x 8, 8, 8


    + 15 minutes of incline walking
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  4. #34
    Registered User tina722's Avatar
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    Looks like the push press was the way to go. Getting quite strong there.

    I have the similar issues with squatting. Sometimes I'll hit the bounce too hard though and stall/slow down too much on the rise. It's difficult to get each rep to be alike. I like your idea of warming up with safety bars lower. You might feel safe enough to do it up to 60 or 70kg.
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  5. #35
    Registered User lilOwl's Avatar
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    ^ Yeah, I actually feel that push press was the right choice, at least for a while. I am really enjoying some explosive overhead pressing right now and I also feel like my back gets to be more involved, I never quite manage to activate it that well on regular OHPs. I did go up to 70kg on squats without the safeties today and it felt safe enough, might be able to go heavier but I will definitely try to find someone who can spot just in case. The thought of getting stuck in the hole seriously terrifies me!


    So yesterday was supposed to be deadlift day but it ended up being just shoveling snow day. So was today, though I decided to hit the gym regardless. And tomorrow will be a shoveling day too. I think I'm over this winter thing already.


    DEADLIFT DAY

    DL
    bar x 10
    40kg x 6
    60kg x 4
    80kg x 2
    90kg x 2
    100kg x 2, 2, 2
    90kg x 4, 4, 4
    80kg x 5, 5, 4, 4
    100kg x 1
    105kg x 1
    107,5kg x 1
    100kg x 2, 2, 2


    Neutral narrow grip pulldown
    60kg x 8, 8, 6, 6, 6


    Kroc rows
    28kg DB x 6, 6, 6

    ATG Squat (all reps done with 2 sec pause at bottom)
    bar x 5
    40kg x 5
    60kg x 3
    70kg x 3, 3, 3, 3, 3

    One arm barbell row, per arm
    bar+17,5kg x 6
    bar+20kg x 8, 8, 8, 8

    Hack squat good mornings
    35kg x 15, 15, 15


    Neutral narrow grip seated cable row (half reps)
    35kg x 15, 15, 15

    EZ curl
    22kg x 10, 10, 8

    + 20 minutes incline walking


    Deadlifts were all over the place today. I already finished my heavy sets and was b*tching about how it felt heavy and then someone offered me to try this oxygen booster thing (that comes in a pump? never seen anything like it before) and I tried it just for kicks. Well either it was all placebo or it actually did help a bit because I actually managed to get some more solid deadlifting done. Either way, I'm not complaining. It got me thinking I might need to start doing more warm-up sets/reps, maybe it was just a matter of getting properly warmed up? I also managed to keep my form better today. Kept dropping my ass lower on all reps which really made a difference. All in all a good session.
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  6. #36
    Registered User lilOwl's Avatar
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    Yesterday was bench day and although my shoulder felt a million times better I didn't go too heavy, the reps were very controlled and not forced and I decided to do less pressing than I normally would. It felt the most sensitive as I was doing my rotator cuff warmup so I'm really hoping it's not that since I've been doing a lot of warmups for it on both my upper days this year.

    BENCH DAY

    bench
    bar x 10
    30kg x 6
    40kg x 4
    50kg x 2, 2
    55kg x 2
    57,5kg x 1, 1
    55kg x 2, 2
    50kg x 4, 4, 3, 3
    Wide grip lat pulldown
    70kg x 5, 5
    65kg x 5, 5
    60kg x 5, 5

    Push press
    bar x 10
    25kg x 5
    30kg x 5, 5, 5


    Face pulls
    45kg x 10, 10, 10

    Incline close grip benchpress
    20kg x 10
    25kg x 8
    27,5kg x 6, 6, 6

    Pec dec
    60kg x 6, 5
    55kg x 6, 6
    50kg x 6, 6
    45kg x 6, 6

    Skull crushers
    25kg x 10, 10, 10

    EZ curl
    25kg x 8, 8, 8
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  7. #37
    ~~MsFit~~ Lou1se's Avatar
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    Just wanted to unlurk and say I am very impressed with the work you are doing, some heavy weights being moved and great exercises being done. I had to look up what Kroc Rows were
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  8. #38
    Registered User lilOwl's Avatar
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    Lou1se hi, I'm very happy you stopped by I still remember seeing your transformation a long while back when I first ventured into the forums and how floored I was, truly inspirational! It's exactly the kind of thing you need to see when you're looking for extra motivation! You probably figured it out already but my execution of Kroc rows doesn't exactly do them justice, I need to start doing them last and actually go high rep lol


    SQUAT DAY

    Squat
    bar x 8
    40kg x 6
    60kg x 4
    70kg x 3, 3
    80kg x 2, 2
    90kg x 2, 2
    85kg x 3, 3
    80kg x 3, 3

    Glute bridge
    105kg x 10
    110kg x 8, 8, 8

    Leg extensions
    77kg x 5
    84kg x 5, 5, 5

    Sumo DL
    70kg x 5, 5, 5, 5, 5

    One legged stiff DL
    30kg DB x 6, 6, 6

    Cable pull throughs
    60kg x 15, 15, 15


    Yesterday was good if a bit rushed again. I managed to get through my warmup (including 80kg) ATG without safeties and it felt good but anything above thah would be pushing it. I also finally feel squats in my hams and glutes a lot more. I used to get the worst doms in my quads yet felt like I didn't engage my glutes at all. I am still a lot stronger in my quads but at least I can see my hams+glutes slowly catching up. Oh and I'm struggling on the leg extensions quite a bit lately as I'm going heavier on them because I have a hard time staying seated. I can't get a good grip of the handles on the machine so I have to hold myself onto the seat but it's still lifting me up a bit. I don't think I'll be able to add any more weight unless I can find a way to strap myself down somehow lol
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  9. #39
    Registered User KellyP92's Avatar
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    Originally Posted by lilOwl View Post
    Yesterday was good if a bit rushed again. I managed to get through my warmup (including 80kg) ATG without safeties and it felt good but anything above thah would be pushing it. I also finally feel squats in my hams and glutes a lot more. I used to get the worst doms in my quads yet felt like I didn't engage my glutes at all. I am still a lot stronger in my quads but at least I can see my hams+glutes slowly catching up. Oh and I'm struggling on the leg extensions quite a bit lately as I'm going heavier on them because I have a hard time staying seated. I can't get a good grip of the handles on the machine so I have to hold myself onto the seat but it's still lifting me up a bit. I don't think I'll be able to add any more weight unless I can find a way to strap myself down somehow lol
    Haha I have the same problem on the leg extension/curl machine. My bum just doesn't want to stick to the seat! I find that locking my arms out and pushing against the pad that sits on top of your thighs helps.. still not completely right though!

    Squats are looking damn strong in here
    And 107.5kg for 1 Deadlift Impressed!!
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  10. #40
    Registered User lilOwl's Avatar
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    ^ The machine at our gym doesn't even have the pad that sits on your thighs, just the one at your ankles, so annoying! And if I reach down for the handles I end up looking like a hunchback in labor all through my sets haha.

    I've decided to take two extra days off this week, just because. I haven't taken any real time off since June basically and I don't really do deloads because I always want to go balls to the walls in the gym so anything in the 50-60% range just seems like a waste of time. I need to work on my attitude, I know Will be back hitting the weights on Thursday. Today I went back to my favorite at-home workout to get the blood pumping. I rarely do any high intensity cardio but this feels right up my alley.


    Intervals of:

    burpees 5x8
    double mountain climbers 5x10
    burpees 5x6
    double mountain climbers 5x8

    + 30 minutes of stair climbing with 10kg in a backpack
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  11. #41
    Registered User lilOwl's Avatar
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    Back to the gym today, OHP birthday edition - I hit the gym with the sugar rush after cake overload. I was itching to get back after 3 days off and it felt damn good. I'll be sore tomorrow, I can already tell by the cramping in my shoulders. Anyway, hope the extra time off did me well and I'll be beasting it up even better in the following sessions.

    OVERHEAD PRESS DAY

    Push press
    bar x 10
    25kg x 8
    30kg x 6
    35kg x 4
    40kg x 6, 6, 4
    35kg x 5, 5, 5, 5, 5

    Chin ups
    BW + 7,5kg x 3, 3
    bw x 3, 3, 3, 3

    bench
    bar x 10
    30kg x 6
    40kg x 8, 8, 8

    Reverse pec dec
    55kg x 6, 6, 6, 6

    One arm lat raises
    8 kg DB x 8, 8, 8, 8

    Lat raises
    6kg DBs x 10, 8, 8

    Overhead press from pins
    bar x 5
    25kg x 5
    30kg x 4, 4, 4, 4, 4

    Seated DB shoulder press
    14kg DBs x 8, 8, 8

    Cable triceps extensions
    30kg x 10, 8, 8
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  12. #42
    Registered User lilOwl's Avatar
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    DEADLIFT DAY

    DL
    bar x 10
    40kg x 8
    60kg x 6
    80kg x 4, 4
    90kg x 3, 3
    100kg x 3, 3
    90kg x 3, 3
    80kg x 6, 6, 6

    Plate loaded unilat. pulldown
    60kg of plates x 6, 6, 6, 6

    ATG squat, all with a pause in the dreaded hole
    bar x 8
    40kg x 6
    50kg x 5
    60kg x 5, 5, 5, 5

    Kroc rows
    22kg DB x 20, 12, 12

    Lying leg curls
    35kg x 6, 6, 6

    EZ curl
    22kg x 10, 10, 10


    Short, sweet and fueled by copious amounts of indian food. I was sweating buckets and was about ready to pass out after my first set of croc rows They killed my grip, in a good way.
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  13. #43
    Registered User lilOwl's Avatar
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    BENCH DAY

    bench
    bar x 10
    30kg x 8
    40kg x 6
    50kg x 3
    55kg x 2
    57,5kg x 1
    60kg x 1
    62,5kg x 1
    60kg x 1, 1, 1
    50kg x 6, 6, 5

    Wide grip lat pulldown
    70kg x 5, 5
    65kg x 5, 5
    60kg x 5, 5

    Push press
    bar x 10
    25kg x 5
    35kg x 6, 6, 6, 6, 6


    Face pulls
    45kg x 10, 10, 10, 10

    Incline benchpress
    37,5kg x 6, 6, 6, 6

    One arm DB floor press
    16kg DB x 8, 8, 8

    Cable lat pullover
    50kg x 10, 8, 8, 8

    Curls
    22kg x 10, 8, 6

    Standing overhead tri extensions
    17kg x 10, 10, 10


    My shoulder finally feels as good as new, no pain! Just in time, I want to tackle 65kg on the bench asap. I also got in some serious cardio earlier ... just under 2 hours of hiking with my dog in the deepest snow we've had around here for years. I had to practically drag myself in I was so beat.
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  14. #44
    Registered User lilOwl's Avatar
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    SQUAT DAY

    Sumo DL (warmup)
    bar x 12
    40kg x 8
    50kg x 6
    60kg x 6


    Squat
    40kg x 6
    60kg x 4
    70kg x 3
    80kg x 3, 3
    90kg x 2, 1
    80kg x 4, 3
    70kg x 4, 4


    Leg extensions
    63kg x 5
    84kg x 5, 5, 5, 5, 5

    Leg press
    175kg x 10
    185kg x 8
    195kg x 6, 6, 6

    Sumo DL
    75kg x 4, 4, 4, 4, 4


    No free rack as I got into the gym tonight, so instead of just waiting I went ahead and did some sumo DL warm-ups. I kept it on the lower side volume wise (well for me anyways) since I have an oly lifting session planned for tomorrow and I didn't want to be as sore as usually. I know it's probably silly but I feel like I did almost nothing tonight.
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  15. #45
    ~~MsFit~~ Lou1se's Avatar
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    I am in awe at the hard work you are doing, again, serious weights being shifted!

    How long have you been lifting little birdie?

    Totally kicking ass in there!

    And I wouldn't call that a nothing session, 84kg Leg Ext. 195kg Leg Press. SQUATS!!! etc etc.....

    Thank you for remembering my transformation btw
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  16. #46
    Registered User lilOwl's Avatar
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    ^ I've been lifting seriously for 2 years now. I belonged to a gym for a year before that but I can't say I was doing much else but hogging machines and worrying about bulking up during that period Luckily I wisened up lol.




    OVERHEAD PRESS DAY

    Push press
    bar x 10
    25kg x 8
    30kg x 6
    35kg x 5
    40kg x 2
    42,5kg x 3, 2
    40kg x 5, 5, 5
    35kg x 10, 10, 8, 8

    Chin ups
    bw x 5, 4, 4, 4, 3

    Bench
    30kg x 6
    40kg x 6, 6, 6, 6, 6

    Reverse pec dec
    55kg x 6, 6, 6, 6

    EZ upright row
    32kg x 8, 8, 8, 8

    Overhead press from pins
    bar x 3
    25kg x 3
    30kg x 2
    32,5kg x 3, 2, 2, 2, 2

    One arm lat raises
    10kg DB x 8, 6, 6

    Cable triceps extensions
    35kg x 18, 8, 8
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    haha it's nice to be released from that way of thinking....much more fun now

    That's great progress in two years! I'm just heading into the second year now

    Good work as usual lilOwl!
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  18. #48
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    How did the oly lifting go? Is that something new you are adding in?
    Training log: http://forum.bodybuilding.com/showthread.php?t=136580641&p=1055775421&viewfull=1#post1055775421
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  19. #49
    Registered User lilOwl's Avatar
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    Lou1se, thanks! And you're right, life gets so much more fun after you step over your own boundaries

    Tina, the oly lifting didn't happen because I got called into work so I had to pass on it. I really want to add in some of it. I like the idea of incorporating some more dynamic movements but I've been holding back because I really want someone to teach me proper form first. I didn't have anyone show me the big lifts when I first started and I could probably have progressed way better if I knew exactly what I was doing. I could try and learn the lifts by myself but knowing myself I'd definitely want to go heavy soon and I don't want to get injured. The plan was to go to an oly lifting gym specifically and I'm keeping it on the agenda. A friend was gonna help me get started but I'll have to wait until he's back in town, which might be a while, but nbd.



    DEADLIFT DAY

    DL
    bar x 10
    40kg x 8
    60kg x 6
    80kg x 4, 4
    90kg x 2, 2
    100kg x 2
    105kg x 1
    107,5kg x 1, 1, 1
    105kg x 2, 2
    100kg x 2
    90kg x 5, 5, 5


    Neutral narrow grip cable pulldown
    60kg x 6
    65kg x 5, 5, 5

    ATG squat, all with a pause
    bar x 5
    40kg x 5
    60kg x 3
    70kg x 3, 3, 3, 3, 3

    DB rows
    28kg DB x 8, 8, 8
    20kg DB x 20, 12, 12, 12 (not sure about the last set, lost count)

    Lying leg curls
    35kg x 5, 5, 5, 5


    So I didn't set any PRs or whatever but today was one of the best days in the longest time ... I'll explain. I purposely haven't written about it in my journal, since I don't want it to end up a pitty party, but the last month has been very sh***y for me (quite literally). I've been having constant digestive issues, stomach pains, mild fever, chills, low energy. I am still waiting on a bunch of tests before I will know exactly what it is that I have, but going by what my dr tells me, it might be some sort of colitis. Yeah, not a lot of fun. It hasn't been extremely horrible (which makes me hopeful it's in fact not that serious) but it's definitely put a damper on my gym endeavors, to say the least. However, on the bright side, today I finally felt like myself again, no pains and loads of energy, which made it pretty damn special
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  20. #50
    Registered User lilOwl's Avatar
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    BENCH DAY

    bench
    bar x 10
    30kg x 8
    40kg x 6
    50kg x 3
    55kg x 2
    57,5kg x 1
    55kg x 3, 2
    50kg x 5, 5, 5

    Wide grip lat pulldown
    70kg x 5
    65kg x 5
    60kg x 5
    55kg x 5, 5, 5

    Push press
    bar x 10
    25kg x 6
    30kg x 6
    32kg x 6, 6, 6

    Incline DB press
    18kg DBs x 10, 10, 8, 8

    Face pulls
    50kg x 10, 10, 8, 8

    Incline close grip benchpress
    bar x 8
    25kg x 6
    27,5kg x 6, 6, 6

    Cable lat pullover
    50kg x 10, 8, 8
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  21. #51
    Registered User lilOwl's Avatar
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    SQUAT DAY

    Lying leg curls (warmup)
    25kg x 6, 6, 6


    Squat
    bar x 10
    40kg x 6
    60kg x 4
    70kg x 3, 3
    80kg x 2, 2
    90kg x 1
    97,5kg x 1 PR!!
    90kg x 2, 2
    80kg x 5, 4, 4

    Smith lunges (front leg elevated), per leg
    40kg x 8, 8, 8, 8

    Sumo DL
    75kg x 5, 5, 5, 5, 5

    Single leg extensions
    28kg x 5
    35kg x 5, 5, 5

    Cable pull-throughs
    60kg x 10, 10, 10

    + 20 minutes on the recumbant bike


    I had to use a different bar for squats tonight cause the gym was crowded and I didn't feel like hunting for an oly bar. I didn't think it would make much of a difference because the plates weren't rotating as usually (the bar didn't have bearings, if that's the proper term anyway?) but it ended up annoying me like nobody's business. The weight distribution/leverages just felt different and the bar kept either rolling on my back or pushing onto my neck. I was not amused lol. I still managed to hit a PR on squats but I'm convinced I could have gone heavier if I had the usual bar. I also wasn't thrilled with my form on 97,5kg since I felt my knees caving in a bit, which I haven't felt in a really long time. I'm going to try and hit the same weight again soon, with the usual bar and see if it makes any difference since tonight didn't feel comfortable at all. Still, a very fine day at the gym
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  22. #52
    Registered User KellyP92's Avatar
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    Sorry to hear about your crappy month any news from Mr. Doc as yet?

    Take my hat off to you for hitting it back in the gym ! So well done for that

    And your squat PR !! awesome! So so close to that 100kg one rep which is totally amazing!!
    "Be true to the best you know. This is your high ideal. If you do your best, you cannot do more."
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  23. #53
    Registered User lilOwl's Avatar
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    Unfortunately I've had zero news from my doc, Kelly It's ridiculous really. I have to wait until 4th April for an ultrasound. The health system here is seriously f*ed up and the waiting times are out of this world crazy. To be completely honest, I try not to dwell on it too much but it has been giving me major anxiety. I know I should stay away from google but anytime I look up my symptoms I freak out some more. The gym is the only thing that helps me take some edge off actually, so I am still plowing along. I never feel worse after the gym either, if I felt like it was taking too much of a toll on me, I'd definitely take time off completely. I am really really hoping I get some answers soon.


    OVERHEAD PRESS DAY

    Push press
    bar x 10
    25kg x 8
    30kg x 5
    35kg x 5
    40kg x 2
    42,5kg x 5, 5, 5
    40kg x 6, 6, 6

    Chin ups
    bw x 6, 5, 5, 4, 4

    Bench
    30kg x 6
    40kg x 5
    45kg x 5, 5, 5

    Reverse pec dec
    55kg x 7, 7, 7, 7

    DB fron raises
    8kg DBs x 6, 6, 6, 6

    Overhead press from pins
    bar x 5
    25kg x 5
    30kg x 2
    32,5kg x 3, 3, 3, 3, 3

    One arm DB push press
    12kg DB x 8
    14kg DB x 6, 6, 6

    + 15 minutes on the bike
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  24. #54
    Registered User lilOwl's Avatar
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    Nothing new on the training front. I was suppose to have my deadlift day yesterday but ended up at the doctor's office again. I have a bladder infection that is giving me nasty pains and I'm taking antibiotics. I also woke up with a toothache today and it's not getting any better. For the time being, lifting will have to be put on hold. Crossing my fingers I'm back in the gym hitting the weights soon.
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  25. #55
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    Originally Posted by lilOwl View Post
    Nothing new on the training front. I was suppose to have my deadlift day yesterday but ended up at the doctor's office again. I have a bladder infection that is giving me nasty pains and I'm taking antibiotics. I also woke up with a toothache today and it's not getting any better. For the time being, lifting will have to be put on hold. Crossing my fingers I'm back in the gym hitting the weights soon.
    Urrrgh it's just not been your luck recently! Hope the infection clears up soon, those beasts are painful!

    Get better
    "Be true to the best you know. This is your high ideal. If you do your best, you cannot do more."
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  26. #56
    Registered User lilOwl's Avatar
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    Thanks Kelly! I am feeling better already, the meds are definitely helping

    Now that I've finally had some (albeit unwanted) free time on my hands due to not training, I've managed to look into my nutrition. My calculated maintenance is suppose to be somewhere between 2100-2200 although that still seems a bit high to me, since I'm generally very sedentary outside of the gym. I am going to start a slow cut while keeping my cals as high as possible to make sure I can still make progress on my lifts. I'm not going to be hung up on any fast changes in my BF level, slow and steady will be more than fine at this point and I am in no hurry since there is no end date I'm targeting. I will start out with 1800 cals while making sure I get 150g of protein a day. I still need to figure out what carb and fat ratio feels best, so there will be some experimenting for sure. I don't intend on being too rigid with my food selection but the goal is to eliminate junk as much as possible. Obviously I'll make room for a treat here and there but not too regularly. I have no intention of turning this into a fat loss log, my main goal is still gaining strength, but I'll try to include stats on a regular basis. If I can get someone to help me out I'll take some benchmark pics as well (is it just me or is it crazy hard to take pictures of yourself, especially wannabe flexing? lol).

    Re: Training
    I might head back to the gym over the weekend. Depending on how I feel ofcourse but I'm feeling pretty good already
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  27. #57
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    Glad your feeling better

    ^^ sounds like you got a plan there!!

    I am on 1800 Cals at the moment too, my breakdown is 152p/170c/60f which is working well for me will be interested to see what you experiment with and find what works !

    Ha, taking pictures on your own sounds like a challenge!

    Forgive me if you have said already in the past, but would you ever consider competing in anything? Is it a route you would want to go down ? Just curious ...
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  28. #58
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    DEADLIFT DAY

    DL
    bar x 15
    40kg x 8
    60kg x 6
    70kg x 4
    80kg x 3
    90kg x 5, 5, 5
    80kg x 6, 6, 6

    Snatch grip DL
    60kg x 5, 5, 5

    Plate loaded uni-lat pulldown
    60kg of Ps x 6
    65kg of Ps x 5
    70kg of Ps x 4, 4
    60kg of Ps x 5, 5, 5

    Slow ATG squat
    bar x 6
    40kg x 5
    50kg x 5
    60kg x 5, 5, 5, 5, 5

    DB rows
    30kg DB x 8, 6, 6
    20kg DB x 12, 12, 12

    BB good mornings
    30kg x 12, 12, 12

    + 15 minutes on the bike


    Kept the weight on the lower end of heavy today. It didn't feel too bad but there's no point in going crazy as soon as I'm back. Plus I don't want to be limping around tomorrow. Considering how everything feels a hell of alot heavier after being away for a while, today was pretty decent. Didn't feel too weak at all but I kept my rest periods longer on purpose too, which must have helped as well.
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  29. #59
    Registered User lilOwl's Avatar
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    Originally Posted by KellyP92 View Post
    Glad your feeling better

    ^^ sounds like you got a plan there!!

    I am on 1800 Cals at the moment too, my breakdown is 152p/170c/60f which is working well for me will be interested to see what you experiment with and find what works !

    Ha, taking pictures on your own sounds like a challenge!

    Forgive me if you have said already in the past, but would you ever consider competing in anything? Is it a route you would want to go down ? Just curious ...

    Ideally I'd like to compete in PL someday but I not sure when that's actually going to happen. There really aren't many meets around here. I was actually planning on entering one that's being held next weekend but with all the health issues I am passing on competing for now. Some days I feel fine but others I feels like crap so I'd rather not come in just to feel like a failure. Also, I keep thinking I'm just not strong enough yet. As far as stepping on stage goes, I don't think that's ever going to happen for me. Not that I wouldn't want to but I simply feel like I could not handle the preassure of being so strict. I really enjoy training and making progress, both performance wise and in terms of physical changes which is why I don't want to end up feeling like it's a chore or something I don't really enjoy anymore. Never say never of course but I doubt I will ever go down that road I have been lifting for a long enough period that I have built a good muscle base so the goal of cutting is simply trying to remove enough BF% that I can finally see what I've been working on all this time. Which is exciting for me as I've never really been all that lean
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    Registered User lilOwl's Avatar
    Join Date: Dec 2012
    Location: Slovenia
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    So it's finally here. My 100kg squat.

    http://www.youtube.com/watch?v=I8RHp57wIGU

    It wasn't even supposed to be a squat day but I was training at a different gym tonight and decided to just go for it, fueled by some cheering, obviously. I was sore from last session's deadlifts and didn't think I could pull it off but I needed to at least try. Not having safeties, I was scared as hell. Maybe that helped a bit Oh, and after the lift I was so happy I honestly don't even remember half of what I did after that. Some deadlifts and some benching. Back to the program in a day or two, right now it's time for cardio aka a victory dance
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