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  1. #31
    Confused rmwing's Avatar
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    Originally Posted by 89JVH View Post
    Unlucky bud, best not to risk it aye

    I suffered my first injury the other day sucked!
    Yerp it sucks shieeeet, will see how it feels on wednesday, if it still crappy might just take upper body off until next week
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  2. #32
    Confused rmwing's Avatar
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    Tuesday 22nd January 2012 - Legs
    Training @ Goodlife Carseldine

    Back Squat - 120kg - 4x5,5,5,5 - Same, might have done 6 in the second set not sure lol
    RDL - 72.5kg - 4x8,8,8,8 - +2.5kg
    Standing Calf Raise - 100kg - 4x7,7,7,7 - + 4 reps
    Leg Extension - 8 - 4x10,10,10,10
    Lying Leg Curls - 6 - 4x8,8,8,4

    Pretty good besides losing count of my reps on 2nd Set of Squats lol. Thinking of getting rid of leg extensions all together and leaving Quad development to just Back/Front Squats and lunges, any machine I use for quads I tend to feel a lot in my knees where as I feel it all in my Quads during free weight exercises.

    Macros

    177g - Protein
    301g - Carbs
    75g - Fat

    http://www.myfitnesspal.com/food/diary/rmwing
    Last edited by rmwing; 01-21-2013 at 04:57 PM.
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  3. #33
    Confused rmwing's Avatar
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    Gunna redo my leg days to this...

    Primary Movement - Back Squat/Deadlift/Front Squat
    Secondary Movement - RDL/Split Squat/RDL
    Accessory Movements - Standing Calf Raises - Lunges - Ham Curls

    I may add Seated Calf Raise later down the line but I think the above is more then enough for legs since I'm doin em 3 days a week

    Am going to take tomorrow off lifting just to let my shoulder heal up regardless of how it feels, hopefully will be good to smash it out on friday!
    - Will keep macros the same
    Last edited by rmwing; 01-22-2013 at 03:24 AM.
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  4. #34
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    Today's Macros

    173g - Protein
    300g - Carbs
    76g - Fat

    Like I said in the previous post gunna take today off and let my shoulder heal up from w/e I did too it on Monday and hopefully be ready to smash it on Friday.
    Last edited by rmwing; 01-22-2013 at 03:47 PM.
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  5. #35
    Confused rmwing's Avatar
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    Thursday 24th January - Legs
    Training @ Goodlife Carseldine

    Deadlift - 142.5kg - 5x5,5,5,5,5 - +2.5kg
    Split Squats - 22.5kg DB's - 4x7,7,6,6 - First time trying these
    Standing Calf - 100kg - 4x8,8,7,7 - +2reps
    Lunges - 20kg DB's - 4x8,8,8,8
    Ham Curls - 6 - 4x8,8,8,8 - +4 reps, not the cleanest form at the end though.

    Felt real good doing Deads today. Interested to see how they go next week given I would not have had a rest day the day before. Split Squats were a bit awkward at first but felt better towards the end.

    Weight has been holding steady at 85.8ish this week, gained about 1kg since coming off diet but its most likely all glycogen and the water weight that comes with it, as well as all the extra food going through my system. If weight is still steady through too Sunday next week I'll up my carb goal by 25g a day.

    Today's Macros

    174g - Protein
    301g - Carbs
    76g - Fat
    Last edited by rmwing; 01-24-2013 at 01:07 AM. Reason: Macros added
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  6. #36
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    Not very happy.

    Went to do chest/back and shoulder is still clicking and painful when lifting even the bar.....Gunna book in for physio and see what's up.

    Will keep macros the same for the most part and continue training legs.
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  7. #37
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    Had a mass chest meal last night lol

    Gunna do a 24hr fast today and adjust macros today/tomorrow to compensate

    Will also take today off and hit legs tomorrow
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  8. #38
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    Update

    With the apparent tornadoes leading to PoS weather this weekend I decided to stay home as no one else was here in case sheit went bad so didn't hit the gym.

    Also I regrettably had a 3 day long cheat weekend so weight is up a bit, not gunna try and fix just going to start over from today and not let it derail me.

    Will hit the gym soon, if Shoulder is still iffy will just do Back and Arms and see how I go.
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  9. #39
    Confused rmwing's Avatar
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    Monday 28th January - Upper Body
    Training @ Goodlife Carseldine

    Incline BB Press - 70kg - 4x9,9,9,9
    Lat Pulldown - 75kg - 4x8,8,8,8
    Hammer Str Seated Row - 50kg - 4x10,8,8,8
    Lateral Raises - 12.5kg DB's - 4x8,8,6,6


    Was feeling good during Incline Press but went over to do Flat and my shoulder just flared up like a mofo. Decided to just do a condensed upper body session, 1 exercise per major body part, until I can get this shoulder sorted.

    I tried to do Skullcrushers but they hurt too much and the Squat Rack was occupied so I couldn't do curls (notsrs).
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  10. #40
    Confused rmwing's Avatar
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    Macros today

    173g - Protein
    283g - Carbs
    76g - Fat

    Planned Macros for tomorrow

    175g - Protein
    299g - Carbs
    74g - Fat

    Considering my weight was holding steady last week at these macros and I hadn't trained as much as I would've liked I will bump up the carbs to 350g later this week depending on my shoulder which is just inflamed and hopefully drugs will take care of it (hoping to actually get my 2 a day in from Wednesday onward). Advantages of dad being a doctor ftw.
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  11. #41
    Confused rmwing's Avatar
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    Tuesday 29th January - Legs
    Training @ Goodlfe Carseldine

    Squat - 120kg - 5x5,5,5,5,5 - +5reps
    RDL - 72.5kg - 4x9,9,8,8 - +2reps
    Standing Calf Raise - 100kg - 4x10,8,8,8 +4reps
    Lunges - 20kg DB's - 4x9,9,8,8 - +2reps
    Lying Leg Curls - 6 - 4x8,8,5,3 - lost 8 reps

    Pretty good session besides losing a lot of reps on curls, should be expected though as I upped the workload on everything else so the hams would've been a bit knocked around.
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  12. #42
    Registered User 89JVH's Avatar
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    Good stuff bro Glad to have my bloody power back on, can get back to business on the forums haha
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  13. #43
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    Originally Posted by 89JVH View Post
    Good stuff bro Glad to have my bloody power back on, can get back to business on the forums haha
    lol get smashed that badly? We didn't cop any serious damage or power outage just a depressing storm :P
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  14. #44
    Confused rmwing's Avatar
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    Wednesday 30th January 1st Session - Chest/Back
    @ Snap Fitness Chermside

    Incline BB Bench - 70kg - 4x10,10,9,9 +2reps
    Flat BB Bench - 80kg - 4x8,8,7,7 - +2reps

    Lat Pulldown - 75kg - 4x8,8,8,8 - Same but form a bit cleaner
    T-Bar Row - 40kg - 4x10,10,9,9 - +2reps
    Yates Row - 72.5kg - 4x10,10,10,9 - +3reps

    If I wasn't for a few clicks shoulder felt perfect, didn't cause any discomfort. Also decided chest flyes are waste of time for me so scrapped them, will prb ad seated row pulling to the upper abs later down the track.
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  15. #45
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    Wednesday 30th January 2nd Session - Shoulders/Arms
    @ Goodlife Carseldine

    Standing OHP - 40kg - 4x8,8,8,6 - Same
    Facepulls - 2 - 4x8,8,8,8 - New way of doing these

    CGBP - 72.5kg - 4x8,8,8,8 - Same
    Skullcrushers - 30kg - 4x10,9,9,8 - +4reps

    Preacher Curl - 30kg - 4x9,9,8,8 - +2reps
    Hammer Curl - 15kg DB's - 4x8,6,6,6 - 4reps

    Finally got my first 2 a day in!! Pretty happy as all the numbers remained constant or better besides hammers, which is pretty good IMO considering I haven't done a shoulders/arms session in almost 2 weeks and trained chest/back this morning.

    Drop in hammer numbers would have also been due to the fact I did my bicep exercises back to back, usually I do Preachers third then Hammers last so they get a bit of rest inbetween, but oh well there's always Friday!

    Interested to see how deadlifts go tomorrow!
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  16. #46
    Confused rmwing's Avatar
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    Also here is today's Macros

    176g Protein
    350g Carbs
    74g Fat

    And planned macros for 2morrow

    175g Protein
    350g Carbs
    73g Fat

    http://www.myfitnesspal.com/food/diary/rmwing
    Last edited by rmwing; 01-30-2013 at 06:29 PM.
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  17. #47
    Confused rmwing's Avatar
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    Thursday 31st January - Legs
    @Snap Fitness Chermside

    Deadlifts - 142.5kg - 5x5,5,5,5,5 - Same
    Split Squat - 22.5kg DB's - 4x7,7,7,7 - +2reps
    Flat Calf Press - 200kg - 4x8,8,8,8 - New
    Lunges - 20kg DB's - 4x9,9,9,9 - +2reps

    Think I pulled my left Hip Adductor, was pretty uncomfortable doing lunges so I decided to skip Leg Curls. Felt real good during the deadlifts though, could've upped the weight but decided to keep it as is for today due to 2 a day yesterday.

    Also quit my job @ Goodlife so will be doing most of my training @ Chermside till Enoggera opens. It's not bad except for the fact there is no standing calf raise so soon enough I'm gunna have to load up the leg press with plates upon plates . Also not much room to do walking lunges so ima have to be doing them in a circle. =/
    Last edited by rmwing; 01-31-2013 at 01:15 AM.
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  18. #48
    Registered User 89JVH's Avatar
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    Originally Posted by rmwing View Post
    lol get smashed that badly? We didn't cop any serious damage or power outage just a depressing storm :P
    Strangely nah lol few snapped tree's & that was it... 30 hours without power for no real reason "facepalm"
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  19. #49
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    Friday 1st Febuary 1st Session - Chest/Back
    @ Snap Fitness Chermside

    Incline BB Bench - 70kg - 4x10,10,10,10 - +2reps
    Flat BB Bench - 80kg - 4x8,8,8,7 - +1rep

    Lat Pulldown - 75kg - 4x9,9,8,8 - +2reps
    T-Bar Row - 42.5kg - 4x8,8,8,8 - +2.5kg lost reps
    Yates Row -72.5kg - 4x10,10,10,10 - +1rep

    Good workout everything went up, progress=muscle :P. Getting a massage later this morning hopefully won't knock me out for this evenings 2nd Session.

    Also trained fasted this morning (4am not even once) and it obv didn't change my performance, take that timing is important bro's.

    Will post Macro's with this afternoons workout.
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  20. #50
    Confused rmwing's Avatar
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    Not gunna do a 2nd session today.

    Was told that I probably strained/bruised my left hip adductor and won't be able to do a decent amount of leg work for a week (Can't catch a break) so I'll will do Shoulders/Arms tomorrow and the limited leg work I can do with it.

    Macros for today were

    177g Protein
    352g Carbs - 22 of which is Fiber
    75g Fat
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  21. #51
    Confused rmwing's Avatar
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    Originally Posted by 89JVH View Post
    Strangely nah lol few snapped tree's & that was it... 30 hours without power for no real reason "facepalm"
    I'd prb lose my **** for that long without anything to do..
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  22. #52
    Confused rmwing's Avatar
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    Saturday 2nd Febuary - Shoulders/Arms/Hams/Calves
    @ Snap Fitness Chermside

    Standing OHP - 40kg - 4x8,8,8,8 - +2reps
    Facepulls - 15kg - 4x10,10,8,8, - New Machine

    CGBP - 72.5kg - 4x9,9,9,9 - +2reps
    Skullcrushers - 30kg - 4x10,10,9,9 - +2reps

    Preacher Curls - 30kg - 4x9,9,9,8 - +1rep
    Hammer Curls - 15kg - 4x8,8,8,8 - +6reps

    RDL - 72.5kg - 4x9,9,9,9 - +2reps
    Leg Curls - 50kg - 4x8,8,8,8, - Different Machine
    Calf Press - 200kg - 4x10,10,10,10 - +8reps

    So because of the minor tear in my left hip adductor I couldn't do any quad work today and won't be able to do any next week, including Deadlifts. So I'm gunna do Shoulders/Arms on my leg days next week and just mix it in with the ham/calf work I can do and hopefully, just hopefully, the week after I'll actually be able to get a full 9 sessions in >.<.

    Besides that the workout was good, everything went up so moar progress and hopefully moar muscle is on the way
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  23. #53
    Registered User 89JVH's Avatar
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    Originally Posted by rmwing View Post
    I'd prb lose my **** for that long without anything to do..
    Haha shoulda seen the endless rants I was doing on Facebook man!
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  24. #54
    Registered User DieselNZ's Avatar
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    Subscribed. Excellent work so far, keep it up. Good luck from NZ!
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  25. #55
    Confused rmwing's Avatar
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    Originally Posted by 89JVH View Post
    Haha shoulda seen the endless rants I was doing on Facebook man!
    Can imagine lol.
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  26. #56
    Confused rmwing's Avatar
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    Originally Posted by DieselNZ View Post
    Subscribed. Excellent work so far, keep it up. Good luck from NZ!
    Cheers dude! Only 11 moar months of bulking to go!
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  27. #57
    Confused rmwing's Avatar
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    Monday 4th of February 1st Session - Chest/Back
    @Snap Fitness Chermside

    Originally Posted by rmwing View Post
    I'm gunna do Shoulders/Arms on my leg days next week and just mix it in with the ham/calf work I can do
    Ignore this, lol,. I figure it's better to just keep doing the 2 a days so I can adapt to the workload.

    Incline BB Bench - 72.5kg - 4x8,8,8,8 - +2.5kg lost reps
    Flat BB Bench - 80kg - 4x8,8,8,8 - +1rep

    Lat Pulldown - 75kg 4x9,9,9,8 - +1rep
    T-bar Row - 42.5kg - 4x9,9,9,9 - +4 reps
    Yates Row - 75kg - 4x8,8,8,8 - +2.5kg lost reps

    Up, up and up is what I like to see, everything improved so nothing negative to report! Will post macros after this arvo's session.
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  28. #58
    Confused rmwing's Avatar
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    Monday 4th of February 2nd Session - Shoulders/Arms
    @Snap Fitness Chermside

    Standing OHP - 40kg - 4x8,8,8,8 - Same
    Facepull - 15kg 4x10,10,10,10 - +4reps

    CGBP - 72.5kg - 4x10,10,9,10 - +3reps
    Skullcrushers - 32.5kg - 4x8,8,8,8 - +2.5kg lost reps

    Preacher Curl - 30kg - 4x10,9,9,8 - Same
    Hammer Curl - 15kg - 4x9,9,8,8 - +2reps

    Pretty good session. Was able to maintain or gain in everything which is good considering last Shoulder/Arm session I was fresh. I don't know what happened on the 3rd set of CGBP but I'll up the weight on Wednesday anyway.

    Macros for today

    176g Protein
    399g Carbs inc 38g of fiber
    70g Fat

    I've decided to up my carb goal from 350 to 400 a day but lower my fats goal from 75 to 70, will see how this goes but should be able to slowly gain weight on this schedule for a while.

    http://www.myfitnesspal.com/food/diary/rmwing
    Last edited by rmwing; 02-04-2013 at 03:46 AM.
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  29. #59
    Confused rmwing's Avatar
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    Tuesday 5th Febuary - Legs
    @ Anytime Fitness CBD

    Squats - 122.5kg - 5x5,5,5,5,5 - +2.5kgs
    RDL - 72.5kg - 4x10,10,10,10 - +4reps
    Calf Press - 200kg - 4x10,10,10,10 - Same

    Had a reduced session due to my minor tear but got all the important sheit done and progressed.

    Squats felt a bit weak at the start but I ended up getting through it all, might spend longer warming up in the future.

    175g Protein
    400g Carbs, inc 39g of Fiber
    69g Fats
    Last edited by rmwing; 02-04-2013 at 11:04 PM. Reason: Added Macros
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  30. #60
    Confused rmwing's Avatar
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    Wednesday 6th February 1st Session - Chest/Back
    @ Snap Fitness Chermside

    Incline BB Bench - 72.5kg - 4x9,9,9,9 +4reps
    Flat BB Bench - 80kg - 4x9,9,9,9 +4reps

    Lat Pulldown - 75kg - 4x9,9,9,9 +1rep
    T-Bar Row - 45kg - 4x8,8,8,8 +2.5kg lost reps
    Yates Row - 75kg - 4x9,9,9,9 +4 reps

    Nothing bad too report here! woke up at 86.8kg this morning will prb start weighting myself every Monday.
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