LHarwood's journey to eating steak and walking less like a penguin after leg days

[LHarwood]

Well. Thought i'd do a journal.

About me- Well, Ive always been into fitness, and lifting but not in the way I am now, basically I was like a really small potatoe i.e. you could make a little chip out of it but you couldnt make a meal. I had zero knowledge about diet (eating 800-1200 cals a day and 30g carbs :-O- WHYYYY), zero strength when it came to lifting (although at the time I thought I was sheman-lol) my fitness was ok tho. After under eating for years and having constant health issues whether it was abnormal blood test results (which are now all ok), passing out, panic attacks etc..I decided enoughs enough and thought about changing my thought process..then i joined here. I'm married to my childhood sweetheart (aww) and he's great and supports me through everything. He doesn't look at me funny when I'm stood measuring all my food out ready for the week ahead lol.

First of all (this is gonna sound so cheezy) but thank you to all those that have advised me on here because you really have changed my life. Everything is so much better. Anyways I started this journey at 140lb, im 5 ft 6 and 23 yr old. I'm doing my first bulk and have rediscovered my LOVE for peanut butter. :-D. Following Wakechics advise i'm following the PHAT programme. It's verrrry tough but I love it. I think my stubborn side comes in handy when training. So the food part of my bulk started 25th Feb (yes nearly 3 weeks of eating properly has done a lot for me in such a short space of time) and my training part started on 4th March- this was due to trying to follow my own programme the first week which wasn't a wise thing to do.


I've written out a diary of my macro intake and my lifts. I'll start this as of Monday (to prevent me typing out nearly 3 weeks of macros and last weeks training. Oh and I don't add up the carbs, just the fat and protein.

Monday- Cals- 2006, Fat 72g, Protein 142g

Upper body Strength day (nothing compared to what some of you girls lift)

Bent over row 3x5-45kg bb (did 3x5 reps)

Pull ups- Couldn't even do one so jumped on the lat pull down 1x 10 and 1x8 (the weight bit is all rubbed off but it was 9 stacks down)

Wide grip rack chins- 2x6-10- BW (did 1x8 then 1x6)

Flat DB Press 3x5- 20kg DB each side (did 2x5 then 1x3)

Weighted Dips 2x6-10-BW+5kg plate attached.(did 2x6)

Seated shoulder press 3x6-10 15kg DB's each side (did 2x10 then 1x7)

Cambered bar curls 3x6-10- 21.5kg (2x8 then 1x7)

Skull crushers 3x6-10- 7.5kg DB's each side (3x6)


Tuesday Lower Body Strength day. Cals-2002 75g fat 150g protein

Squats (Parallel) 3x3-5- 65kg (3x5)

Hack Squats (smith machine) 2x6-10 - 57.5kg (2x10)

Leg Ext- 2x6-10 60kg- (1x9 then 1x7)

Straight Leg DL- 3x5-8- 65kg (1x8,2x7)

Glute Raises- 2x6-10 (20kg plate on quads) (2x10)

Standing calf raises 3x10- 62.5kg (smith machine) 62.5kg (3x10)

Seated calf raises- 2x6-10 60kg (2x10)

At this point I was scared of walking without looking like I'd crapped myself or summit haha

Weds-rest day- 2000cals, 65g fat, 143g protein

Thursday- Hypertrophy back and shoulders.
Cals-2000, 67g fat, 150g protein

Pendlay rows 6x3 35kg
Rack chins- 3x8 BW
Seated cable row 3x8-12 2<full stack (1x12, 1x10, 1x8)
DB Row 2x12-15_ 17.5kg DB (2x14)
Close grip pull down 2x15-20 It was set on 7 stacks down (1x19, 1x15)
Seated DB press 3x8-12 12.5kg DB's (3x12)
Straight upright row-3x12 15kg
Side lat raises 3 x15 7.5kg DB's

Friday Hypertrophy lower body (THIS HURT).
Cals 2007-70gfat, 140g protein

Squats 6x3 50kg
Hack squats 3x8-12 (smith machine was busy so did like a reverse DL) 20kg (3x8)
Leg press 3x12- 105kg
Leg ext 3x15 38kg
RDL's-3x8-12 (didn't do well) 60kg (3x8)
Lying Leg Curls 2x20-my gym doesn't have these so I used the smith machine by kneeling forward and using the base of my foot to push the bar up (advised by one of the BBers)
Donkey calf rasies (again the gym doesnt have a machine to use for these so I did standing calf raises 4x15 50kg)
Seated calf raises 3x20 52.kg


I'll be going to the gym later to do Hypertrophy chest and arms. My legs hurt today love DOMS :-\.

My strength hasn't imporved much so I'm gonna up my cals as I havent gained any weight-I lost it :-s. Gonna go from 2000 to 2100

[Zero_Degreez]

Hi, all the best on your journey. I just wanted to say your numbers are nothing to be ashamed of, you are pretty strong!

Flat DB press at 20kg is awesome.

[LHarwood]

Hi, all the best on your journey. I just wanted to say your numbers are nothing to be ashamed of, you are pretty strong!

Flat DB press at 20kg is awesome.

Aw thanks but my aims to be smashing them 25kg DB's. Ill post todays training tomorrow. Was a tough one.

[LHarwood]

Ok, so today I have DOMS (kinda like it tho haha). I got p***ed at myself yesterday as 1. I didn't imporve my lifts and 2. I DROPPED weight in my lifts. So I've decided it's time to up my calories to 2200 from 2000, I've gained no weight from my initial weight loss either so my diet is definatly the reason. Anyway yesterday a male BB'er/friend gave his opinion on macros etc, we have conflicting views however he's been in the game much longer than me. Suppose once you know what food works for you then macro counting doesn't matter however atm I disagree. Anway


Saturday- Hypertrophy Chest and Arms- Calories 2192, Fat- 75, protein-149 (got most my macros and cals after my gym session)

I'm actually embaressed to post this training session but here goes..

Flat DB Chest Press 6x3 (Speed set)- 6x3 @ 17.5kg each side
Incline DB Press 3x8-12. 2x10 @17.5kg, 1x12@15kg each side
Hammer chest Press 3x8-12. (don't know the weight but it was 5 down on the stack) 1x11, 2x9
Cable Flys 2x15-20. (again don't know the weight but it was 3 down on the stack) 1x20, 1x17, 1x15
Cambered bar preacher curls 3x8-12. 1x12@17.5kg, 2x11@17.5kg
DB Concentration Curls 2x12-15. 2x12@7.5kg
Spider Curls with BB 3x8-12. 2x10@15kg, 1x12@10kg
Seated Tri Ext with Cambered bar 2x12-15. 1x15@15kg, 1x12@15kg
Cable press down with rope 3x12-15 (5 down on the stack) 3x15
Cable kick backs (form was so crap I lowered my weight to 2 down on the stack) 2x15-20. I got 2x15 (just)

I felt 'done in' after yesterdays session yet really disappointed in myself. Hopefully the extra calories will help when I'm back in the gym tomorrow as it's upper body strength day. hoping to up the weight compared to the last couple of weeks.

[LHarwood]

Today I smacked my head on the corner of a cupboard door (as ya do), nearly passed out, bled a bit and have a nice lump on my head lol. Kinda think it affected my training though as I didn't improve on my lifts again :-( I'm also having a 'feeling fat' and 'seeing nothing but fat' day. Anyway....

Cals 2194, 75g fat, 143g protein.

Bent over row 3x5-45kg bb

Pull ups- Couldn't attempt a pull up as a group of young boys were stood in that area and wouldn't move :-@ So again did wide grip lat pull down(the weight bit is all rubbed off but it was 9 stacks down plus an extra weight which you can add on before going to the 10th stack down)

Wide grip rack chins- 2x6-10- BW (did 2x8)

Flat DB Press 3x5- 20kg DB each side (did 3x5 )

Weighted Dips 2x6-10-BW+5kg plate attached.(did 2x8)

Seated shoulder press 3x6-10 15kg DB's each side (did 2x10 then 1x7)

Cambered bar curls 3x6-10- 21.5kg (2x10 then 1x6)

Skull crushers 3x6-10- today I used a cambered bar and added 10kg. This felt more affective then DB's so i'm gonna use that from now on.


Something funny happened in the gym today-theres a group of young lads who were talking about 'getting massive' one of them said 'oh mate, Ive had like 6 protein shakes today, i'm gonna train my biceps for an hour cus I wanna look ripped, i'm off to a party and I'm aiming to look good' the other said 'yeah I'm doin my biceps and shoulders so i look bigger'..by this point i'm trying not to laugh. Anway they grab a 35kg barbell and attempted a bicep curl, they couldn't even lift it an inch from the starting position..by this point I'm hysterical. He then turns to his mate and says 'I'm not feeling as strong today so i'll drop the weight to 20kg'..he grabs the 20kg barbell and again ATTEMPTS a bicep curl..this time he swings the BB up and down and his bodys swinging back and forth. I walked over grabbed the barbell, showed them how to do a curl properly using the 20kg barbell. Asked them to do one the same as i showed them..lets say they walked away feeling stupid with a 15kg barbell.

oh and I also explained about diet and that form should come first over pride..don't think they understood. Bless them and their spaghetti arms and legs lol.

to top off my laughing at them...when I was walking out..they were stood in the car park feeling eachothers triceps hahahahaha

[Gia85]

to top off my laughing at them...when I was walking out..they were stood in the car park feeling eachothers triceps hahahahaha

Haha! Props for showing them how to do it! I don't think i'd have the guts... and 6 protein shakes, wtf! Body Fortress probably

What's a cambered bar btw, is that another name for EZ-Bar?

[LHarwood]

Haha! Props for showing them how to do it! I don't think i'd have the guts... and 6 protein shakes, wtf! Body Fortress probably

What's a cambered bar btw, is that another name for EZ-Bar?

Yeah. I had to google ez bar to check but yeah they're the same.

[Gia85]

So how long are you planning on bulking for, or is there no real set time limit?

[LHarwood]

So how long are you planning on bulking for, or is there no real set time limit?

Im doing a short bulk, for experience, til the end of June..then ill cut til September then ill bulk september to May..then cut May to September..

[LHarwood]

Lower body power day. Cals-2130, 82g fat, 163g protein.

So today I decided to really research the form on all my leg workouts. I decided with squats to drop my weight and focus on form more as I wasn't dropping deep enough previously when doing them...I deffo did the right thing as I felt more benefit from my workout. My pride took a bashing though.

Squats (Parallel-But done properly ;-)) 3x5@50kg (110lb)
Hack Squats (used a bar and did it kind of like a reverse deadlift)-2x10@20kg (44lb)

As I was feeling strong I decided to add 45degree leg press to the workout as i had to drop the weight on squats and got a pb of 3x10@140kg (308lb)

Leg extention-2x6-10. 1x7@60kg (132lb) 1x6@60kg
Straight Leg deadlift- 3x5@70kg (154lb) Improvement :-)
Glute Raises 2x10 with 25kg plate on my legs
Standing calf raises 3x10@67.5kg Improvement
seated calf raises 3x10@62.5kg (improvement)

All in all a decent workout.


Anyway I wondered if somebody could give me a bit of advice? I'm 70 ish cals lower than my cal target but i'm already at 82g fat, 163g protein and don't fancy upping my carbs much more than I have today. Whats the max over your fat minimum you should go? My min is 63g. I know it's personal preference but just wondered peoples views.

[amiaow]

Wow you're strong! How long have you been lifting?

As far as I'm concerned on the calorie front, hit protein & fat and whatever can fill the rest. So if you go over on fat, just go over on fat. I run best on carbs so I fill my calorie gap with carbs, but other people like lower carb higher fat, so whatever you run best on!

[LHarwood]

Wow you're strong! How long have you been lifting?

As far as I'm concerned on the calorie front, hit protein & fat and whatever can fill the rest. So if you go over on fat, just go over on fat. I run best on carbs so I fill my calorie gap with carbs, but other people like lower carb higher fat, so whatever you run best on!

Thank you. Ive been lifting a couple of years but more seriously over the last year but my diet was disgraceful and I dont know how I managed to weight lift before. My diet has only been ok since 25th Feb and started this programme on 4th March but im lifting better than ever before. I could go heavier but id rather have better form and progress that way. Ive seen too many people lift heavy with shocking form.

Compared to some of these ladies I dont lift that heavy but hopefully ill get there.

Oh and I run better on carbs too but I tend to feel a bit more hungry on a night. My appetite is ridiculous...im always hungry even though ive upped my cals by a massive amount compared to this time a month ago. I love food

[LHarwood]

well today was a good session in the gym, although I think i may need to drop the weight slightly and focus more on my speed work as it's hypertrophy day and not strength day. Damn pride.


Before i get started on macros and the gym I'll tell yas about this poor dog I found at work.. poor little thing had been ran over and left. I heard a big yelp and cry from the dog, looked out the windown and couldn't see anything so I assumed it was ok. My colleague left work then rang me a fw mins later to bring some water downstairs. Poor thing was lying on the floor with a broken leg :-(. We had to phone a dog warden to come and see to it, turns out the little dog was only a year old. If nobody claims him i'm gonna put my name down for him as he was so lovely and friendly. I'm sure it was looking at me as if to say 'please look after me'...Anway I better let the hubby know we might be getting a dog lol.


Right gym..

Hypertrophy-back and shoulders

Pendlay rows 6x3@45kg BB
Rack chins 1x9, 2x8
Seated cable row- 1<Full stack (got complemented on this :-))
DB Row. 2x15@17.5kg, 1x12@20kg
Close Grip Pull down-7 down on the stack- 3x15 reps
Seated DB Press- 3x12@12.5kg (gonna go to 15kg next week)
Shoulder upright row- 3x15@20kg BB
Side lat raises- 3x15 with 7.5kg DB's.

Not bad but room for improvement. Gonna look up new foods to try and tips on when to eat them to get the best out my training. Now i'm used to eating 2200 cals I seem to be hungry all the time :-S

[wakechica]

Hey late in but how are you finding the bulk + PHAT? Your back looks improved already?!

[Gia85]

well today was a good session in the gym, although I think i may need to drop the weight slightly and focus more on my speed work as it's hypertrophy day and not strength day. Damn pride.


Before i get started on macros and the gym I'll tell yas about this poor dog I found at work.. poor little thing had been ran over and left. I heard a big yelp and cry from the dog, looked out the windown and couldn't see anything so I assumed it was ok. My colleague left work then rang me a fw mins later to bring some water downstairs. Poor thing was lying on the floor with a broken leg :-(. We had to phone a dog warden to come and see to it, turns out the little dog was only a year old. If nobody claims him i'm gonna put my name down for him as he was so lovely and friendly. I'm sure it was looking at me as if to say 'please look after me'...Anway I better let the hubby know we might be getting a dog lol.


Right gym..

Hypertrophy-back and shoulders

Pendlay rows 6x3@45kg BB
Rack chins 1x9, 2x8
Seated cable row- 1<Full stack (got complemented on this :-))
DB Row. 2x15@17.5kg, 1x12@20kg
Close Grip Pull down-7 down on the stack- 3x15 reps
Seated DB Press- 3x12@12.5kg (gonna go to 15kg next week)
Shoulder upright row- 3x15@20kg BB
Side lat raises- 3x15 with 7.5kg DB's.

Not bad but room for improvement. Gonna look up new foods to try and tips on when to eat them to get the best out my training. Now i'm used to eating 2200 cals I seem to be hungry all the time :-S

Q regarding the Pendlay Rows... I'm supposed to do them on 5x5 but I subbed them for WG pull ups, (but i'm thinking of just doing both.) Do you prop the BB up on some plates to get it to a decent height for you to lift?

[LHarwood]

Hey late in but how are you finding the bulk + PHAT? Your back looks improved already?!

Hello you. Im having good and bad days with the bulking diet, some days I feel strong and ok with the chubby feeling round my gut, then other days I feel like a big fat beached whale. I ended up dropping quiet a bit of weight when I upped my cals from 1200 to 2000 so got more weight to put on than originally planned. (wanna get to 148) Saw your bench vids. very impressive. PHAT is so hard but so good. I lvoe it and really chuffed I took your advice. Gonna do some more progress pics on Sat, not looking forward to viewing the bigger hips n gut I feel I have. Ah well, it'll all be worth it.

Q regarding the Pendlay Rows... I'm supposed to do them on 5x5 but I subbed them for WG pull ups, (but i'm thinking of just doing both.) Do you prop the BB up on some plates to get it to a decent height for you to lift?

I just do it from the floor, pick it up as if I'm gonna do a deadlift, bend over and get into start position, however next week, i'll be using a 20kg bar and adding plates whereas atm I'm using a 45kg barbell and the weight doesn't get any higher. The free bar with weights is in the squat rack area so i'll probs use a bar to prop the BB up then.

[LHarwood]

Today hasn't been a good day. I think my main problem is diet. I know my macros and cal needs to bulk and im hitting them but not been consistent with them i.e. some days i go higher on fat than other days instead of keeping it consistent. I've been waking up really early and going to bed later than normal recently. We have new curtains which don't block the light very well. Plus i've had a busy and irritating day at work. So not in the best frame of mind. :-(

My training didn't go well either, no improvments and less reps in some areas than last week. My squatting was awful. I also got really light headed today. I dunno whats going on. Even thought about cutting after seeing 'Moogs' thread about being too fat to bulk in the beginning an her stats were lower than mine, I think I'm leaner in most areas than she was to begin with but she was still lighter than me an her waist and hips seemed around the same size. Maybe I'm having a bad day. i messaged Kimm4 to see if she could send me her price ranges as I think it's my diet that needs pro help. im rubbish.

Anyway this was more of a rant than a journal update. Sorry it's not a good read.

[Gia85]

Today hasn't been a good day. I think my main problem is diet. I know my macros and cal needs to bulk and im hitting them but not been consistent with them i.e. some days i go higher on fat than other days instead of keeping it consistent. I've been waking up really early and going to bed later than normal recently. We have new curtains which don't block the light very well. Plus i've had a busy and irritating day at work. So not in the best frame of mind. :-(

My training didn't go well either, no improvments and less reps in some areas than last week. My squatting was awful. I also got really light headed today. I dunno whats going on. Even thought about cutting after seeing 'Moogs' thread about being too fat to bulk in the beginning an her stats were lower than mine, I think I'm leaner in most areas than she was to begin with but she was still lighter than me an her wasit and hips seemed around the same size. Maybe I'm having a bad day. i messaged Kimm4 to see if she could send me her price ranges as I think it's my diet that needs pro help. im rubbish.

Anyway this was more of a rant than a journal update. Sorry it's not a good read.

Ahhh... we all have those days though. Sucks! No doubt you'll be super motivated to bounce back in the gym next time tho

TGIF!

[LHarwood]

Ahhh... we all have those days though. Sucks! No doubt you'll be super motivated to bounce back in the gym next time tho

TGIF!

Yes TGIF. Could do with a large glass if wine tonight. .been one of those days. Ill be good though and not go to the shop for wine lol.

I think seeing other people say about their stats before they bulk has made me feel like im too fat to bulk. Im feeling sorry for myself today. Need to stop it ha.

Hopefully tomorrow ill be back to normal (whatever normal is)

Have you been hit with the snow?

[Gia85]

Yes TGIF. Could do with a large glass if wine tonight. .been one of those days. Ill be good though and not go to the shop for wine lol.

I think seeing other people say about their atats before they bulk has made me feel like im too fat to bulk. Im feeling sorry for myself today. Need to stop it ha.

Hopefully tomorrow ill be back to normal (whatever normal is)

Have you been hit with the snow?

I don't think you look fat in your pics at all. In your avi you look built! (in a good way!)

Yeah woke up to snow and it's been on-off (but mainly on) all day I have to drive to lincoln in the morning which i'm reallly not looking forward to. Hope the roads aren't too bad! What's it like in your neck of the woods?

[LHarwood]

I don't think you look fat in your pics at all. In your avi you look built! (in a good way!)

Yeah woke up to snow and it's been on-off (but mainly on) all day I have to drive to lincoln in the morning which i'm reallly not looking forward to. Hope the roads aren't too bad! What's it like in your neck of the woods?

Thanks, Ya can't see the mahooooosive hips tho haha.


It's freezing but no snow. I think Leeds have got snow so we might get some over here (Scarborough) tomorrow. Ah I feel sorry for you having to get out and drive over to Lincoln in that weather. make sure you drive safely.

I bought my husband fish and chips today. Any other day I would have had some but felt rubbish so I didn't..now I wish i had as i've got 411 cals left to eat. I seem to be hitting my fat macros really easily and always going a fair bit above my minimum requirement. I'm also gonna lay off porridge a bit, eventhough I have it in water (can't stand milk) as apparently it can cause bloating, it's my main sauce of carbs. Dunno why I'm rabbiting on about food. sorry

[wakechica]

Thanks, Ya can't see the mahooooosive hips tho haha.


It's freezing but no snow. I think Leeds have got snow so we might get some over here (Scarborough) tomorrow. Ah I feel sorry for you having to get out and drive over to Lincoln in that weather. make sure you drive safely.

I bought my husband fish and chips today. Any other day I would have had some but felt rubbish so I didn't..now I wish i had as i've got 411 cals left to eat. I seem to be hitting my fat macros really easily and always going a fair bit above my minimum requirement. I'm also gonna lay off porridge a bit, eventhough I have it in water (can't stand milk) as apparently it can cause bloating, it's my main sauce of carbs. Dunno why I'm rabbiting on about food. sorry

Lincs is always getting the snow. We ain't got nothin down south. It's just cold and grey. Try rice for carbs - basmati is good. I cheat and use Uncle Bens Thai Basmati. Doesn't bloat me at all (I only have a microwave to cook with).

[LHarwood]

Lincs is always getting the snow. We ain't got nothin down south. It's just cold and grey. Try rice for carbs - basmati is good. I cheat and use Uncle Bens Thai Basmati. Doesn't bloat me at all (I only have a microwave to cook with).

I thought you were from wakefield cus of your name duhhh how dumb am I. Yeah I was thinking of going for rice on a night instead of porridge. Ill stick to that once a day n maybe have 100g of it for brekky with choc whey mixed in and 20g pb on top...arwhhh its amazzzzing.

[LHarwood]

ok, so woke up in a much better mood today. Feel a bit embaressed about the ranting I had going on yesterday. Today is Chest and Arms hypertrophy, If I feel up to it, i'm gonna re-do my squats and DL's from yesterday as they were terrible. I'm in a debate with myself about what to eat for dinner tonight..hubby wants a pizza, I fancy summit different, maybe summit like chicken and pb in a thai sauce (saw it on this site). I haven't had a pizza in ages though....and I'm bulking...and I've got a busy day so wont be eating til later anyway...might just have both pahah.

Will update later on the chest and arms session.

[LHarwood]

yesterday was an ok session. I got annoyed with these 2 muscle men who think theyre 'big timers' but it's a boring story so I wont type it out.

Ok, yesterday I weighed myself @the same time as last week, same clothing, same scales, same place..although yesterday I was much heavier on them..I weighed myself today and it was only a pound less than yesterday so i'm obviously a little too high on the calories so I decided to go back to 2000 and re-assess in a couple of weeks.

I seem to have trained very poor this week, not many progressions :-(


Saturday- Hypertrophy chest and arms.

Flat DB press- 6x3@20kg each side(I don't like the 6x3 reps- I dont see the point)
Incline DB press- 3x10@17.5kg each side
Hammer Chest press-Didn't get to do this as machine was constantly busy)
Cable Flys- had to change this to flat DB Fly's as one side of the cable machine was broke. 2x15@10kg each side
Cambered bar preacher curls-2x12, 1x9 @17.5kg
DB Concentration curls-2x12 10kg DB
Spider curls-3x8 @ 15kg BB
Seated tricep Ext with cambered bar-3x15 @17.5kg
Cable press down with rope-1x15, 2x12@5 plates down (not sure on weight)
Cable kick backs- I felt so weak by this point- 3x15@2 plates down (not sure on weight)

I really need to start improving my strength, obviously that means eating more but after yesterdays weigh in i'm putting on a little too fast, and I look and feel flabby..some areas feel tighter like my shoulders but i'd rather do a slower bulk and change my original plan..

previously I was gonna do a short bulk til June then cut from June to August then do a long bulk from August to the end of May then cut from the middle of june to the end of August. (with a couple weeks maint between cutting and bulking) but now I think I'm gonna spend this year doing a slow bulk til July then maintain from July to October then go back to a long bulk from October til May then Cut from May til the end of August and maintain til october then bulk...and so on.

Hope that made sense.

[LHarwood]

today was a very good session :-DDDDD

I felt like I needed a kick up the arse with training so I just walked in and 'went for it'

Bent over row-3x5@50kg (PR)
Lat pull down 3x6@10 stacks down (PR)
Wide grip rack chins- 2x6@BW (I made it harder by having the bench higher so I'd have to pull up more) then I did an extra set and got 5 reps
Flat DB Press 3x5@22.5kg DB's Each side (PR) although I had a spotter on the last set, he didn't push me up though :-)
weighted dips-1x8 with 5kg plate then 1x7 with 5kg and 2kg plate (PR)
Seated shoulder press-2x8@15kg DB each side then 1x4@17.5kg DB each side then dropped and did another 4 reps with 15kgs' (PR)
Cambered/Ez-Bar curls 3x6@25kg (PR)
Cambered bar skull crishers- 3x10@20kg (PR)


Lots of PR's today!!!! yeyeyeyeyeyeyeyeyeyeyeyeyey.

[Gia85]

NIIIIIICE!! Mirin the BOR and Flat DB's!!

[LHarwood]

NIIIIIICE!! Mirin the BOR and Flat DB's!!

Thanks, I just decided to start with a heavier weight than last week. Paid off :-)

[LHarwood]

So got a couple of PR's today, too.

Felt really tired today though, but still trained pretty well.

I accidently went over my cals today- The temptation of a home made biscuit was too much, so I went 200 cals over. my fat and protein macros were hit though.

Anyway...


Squats (Parallel) 3x5@60kg (much better form than the first post I did on this journal-The quads really felt it)

Hack Squats with BB- 2x8@35kg (PR)

I decided to do 45degree leg press too- 3x5@145kg (PR)

Leg Ext- 1x7 and 1x6@ 60kg

Straight Leg DL- 3x5@ 75kg (PR)

Glute Raises- 2x10 with 20kg plate on quads

Standing calf raises 3x10- 62.5kg (smith machine) 65kg (3x10) (PR)

Seated calf raises- 2x10@70kg


So all in all I did ok, feeling very bloated today and flabby. i know it's down to the big jump in cals- going from 1200 (and less) to 2100 is a huge jump..just hoping it settles down. I'm gonna weigh myself in the morning and see if i've gained or stayed the same following the big jump in weight I saw on the scales the other day.

[LHarwood]

So haven't been able to update the journal the past few days. I've had some really good training sessions

Tuesdays Lower body power day I got PR's on everything!!

Thursdays Back and Shoulders Hypertrophy I trained a little bit with a friend who is doing his second PHAT programme, I lowered my lat pull down weight by one as he said I was slightly using my lower back to bring the weight down when i got to the 10th rep. So after lowering the weight I felt it made all the difference. I also added 'behind the head' military presses 3x12@25kg (this was soooo hard) to the workout. I got PR's on everything else thought.

Fridays lower body hypertrophy- I got PR's on the standing and seated calf raises, kneeling glute raises (knelt over, base of the foot on the smith machine where you push the bar up as high as you can), Also my bar bell hack squat form is much better too. I think I was 'het up' because of an arsehole that was training, he spoke to me like complete 'sh*t for no reason and said I was in 'his area of the gym'..bare in mind he was doing bent over rows (with crap form) behind the squat rack and I was in the squat rack about to do squats. think he was upset as he couldn't see himself in the mirror, if he's have moved 30 cm to the right he would have been fine. Doushe!!

Todays chest and arms hypertrophy- My god this was a really good session, felt like my arms were gonna drop off. I didn't get any PR's except for spider curls where I upped the weight by 5kg. I added some extra arm work on to the programme, I did lying cable extensions for triceps 3x10 (5 down on the stack, standing bicep curls with 10kg DB's 3x10.

I was gonna do some tricep dips but that area was constantly busy. Mind you I was quiet happy about that as my arms were like jelly.


So this week has been a brill week. I've noticed some muscle definition showing around the bicep, shoulder, delt and lat area. My quads feel a bit harder too. yey