Showing It Isn't Just Size That Wins Comps

[AlwaysTryin]

Purpose of the log and history

As many users know, I came back from the US back in July 2013 and then decided to run a marathon in October 2013 for charity. My requirements changed from weights to cardio (and lots of it) to prepare for the 42.2km.

I completed the marathon and raised a lot of money, but probably lost some muscle along the way which doesn't bother me particularly.

I get some PMs and questions in threads about my training, the way I train, how I look and my goals etc so I've decided to create a log. The log will (if I stick to it) result in my competing again in April - June, *hopefully* showing people that it's not all about size in bodybuilding competitions, rather symmetry, conditioning and muscle shape and size to an extent.

I have competed over numerous years but ceased back in 2011 due to lack of enjoyment, the hatred of drug cheats competing and wanting a life (and a long story regarding a competition I was in).

I have two degrees, a Bachelor of nutrition and Bachelor of Physiotherapy.

Training

People reading this log might not like how I train or think it's optimal (which it isn't). If this is you, you may not enjoy following along.

I train for enjoyment and enjoyment only. I don't follow a hypertrophy or strength routine, rather do whatever I feel like doing and find enjoyable. I train like this because after so many years I have found that the best routine (for health etc) is one that you enjoy as it's the only way you'll continue to go daily and want to go.

I train 6 days a week and do weights and cardio each day of varying amounts. Some of you will also know of the epic amounts of cardio I do (varying from 2 - 4 hours at a time). Why do I do this much cardio? It allows me to eat more, it's when I do my study, it's when I browse the forum and read new journals, and it's when I watch Sunday Night Football (NFL).

I will be continuing to do cardio and weights throughout the log but will be aiming to drop the cardio down slowly as it is still quite high and I'm starting to lose enjoyment.

For weights, I tend to start at a low weight and slowly work up to a higher weight over a large number of sets which results in my maximum weight not getting to be as high as I'm already fatigued. I also do cardio before weights (OOOOOHHH). Yes this leaves me more fatigued and not optimal for my weights, however I enjoy weights and find it much easier to do after cardio (I wouldn't be bothered doing the cardio after weights).

I'll post each my training each day and the order I complete it in.

I also train completely fasted with only caffeine tablets at 5:00am in the morning.

*Edit* I will put the list the sets first as (1), then the weights in Kg with lbs in brackets and then the n
Diet

People who read along will know I love low carb and keto for performance and dieting, but I do also like carbs in general. I started eating more carbs again pre Christmas and it has continued on, therefore this log will not be a keto log or a low carb log, rather a "I will eat whatever I feel like on the day" log.

There will be no set macros or a set calorie target. I always ensure I reach minimums I set myself.

I drink a ****load of water each day, 6L or so is usually a minimum.

I won't post all the meals I eat as most will look boring and not very exciting but I will post the calories and macros I eat daily.

Starting Point

I started my cut yesterday (6th January), at 92.0kg (202.4lbs). This includes a fair bit of water weight/bloat from the increase of carbs lately I would say but who knows.

I do have a tendency to go off on nice binges (due to not being scared to enjoy life or food with friends and family) so do sometimes alternate between a low calorie day and a high calorie day.


*Edit*
Injuries

I have a huge list of pre-existing and old injuries which hamper a lot of the exercises I do.

I've torn both rotator cuffs whilst doing bench press three years ago which have never been able to heal as strong as they were. This severely limits my bench press and how often I do them

I've torn my infraspinatus (twice), levator scapulae (twice) and rhomboid major (once. The initial time I tore these muscles put me out of the gym (and almost all activities) for 8 weeks, and then after 4 weeks back in the gym I tore them again.

I also have De Quervain's Tenosynovitis in my wrist which causes extreme pain and severely limits a lot of things I can do (i.e. I can't do upright rows as it places pressure on the tendon). I've had two cortisone injections in it and have been advised I'm not allowed anymore.


*Edit 2*
Food Challenges

I do food challenges quite a bit and have done 15+ currently (official store ones) in both the US and Australia with a 100% record including the MacDaddy pancake challenge, broken yolk ironman challenge etc

If there is anything I have missed or someone thinks should be added, please let me know and I will edit this post.

[WonderPug]

Subbed.

[AlwaysTryin]

6th January 2014

First day back at work for the year today after 10 days off so it was quite hard to get up at 4:30am like usual.

Training

2hrs 20mins (140 mins) of cardio (walking) at 7.1km/h (4.4mi/h) @ 15% incline.

I got through roughly 16km (10mi) @ 15% incline, not sure how many calories it would burn nor do I care to be honest.

I decided to do some deadlifts after cardio for the first time in about 5 months (and before that one time, another 5 months). I haven't done them for quite some time due to lack of enjoyment, and previous injuries.

Sumo Deadlifts (no belt)
(1) 60 (132) x 8
(2) 100 (220) x 6
(3) 140 (308) x 5
(4) 160 (352) x 5
(5) 170 (374) x 5
(6) 180 (396) x 5
(7) 190 (418) x 3
(8) 200 (440) x 3
(9) 210 (462) x 2
(10) 220 (484) x 1
(11) 220 (484) x 1
(12) 140 (308) x 5
(13) 140 (308) x 5

Then decided to do some biceps as it's something that I've been trying to get to grow a lot.

Seated Preacher Curls
(1) 16 (35.2) x 8
(2) 16 (35.2) x 8
(3) 18 (39.6) x 8
(4) 18 (39.6) x 8
(5) 20 (44) x 8
(6) 20 (44) x 8
(7) 20 (44) x 8
(8) 22 (48.4) x 8
(9) 22 (48.4) x 8
(10) 24 (52.8) x 6
(11) 24 (52.8) x 6
(12) 24 (52.8) x 5
(13) 26 (57.2) x 5
(14) 26 (57.2) x 5

Seated Dumbell Curls (for the pump lol)
(1) 12 (26.4) x 10
(2) 12 (26.4) x 10
(3) 14 (30.8) x 10
(4) 14 (30.8) x 8




Diet

I train fasted and I don't have anything until about 1pm which is usually a protein shake.

According to MyFitnessPal

Calories: 3258
Protein: 351
Fat: 147
Carbohydrates: 201
Fibre: 76

[gymjunki3]

In, does this mean you will now have a avi?

[Jmadden44]

Mirin those pulls man. In.

[AlwaysTryin]

In, does this mean you will now have a avi?

Do I have to? I have had one up there at multiple times, they pop up for a day or two then disappear

Mirin those pulls man. In.

Thanks. They are actually light compared to what I can do, they were straight after 140mins of cardio

[gymjunki3]

Do I have to? I have had one up there at multiple times, they pop up for a day or two then disappear



Thanks. They are actually light compared to what I can do, they were straight after 140mins of cardio

At least do progress pics, hows the wrist?

[AlwaysTryin]

At least do progress pics, hows the wrist?

I'll see what I can do re progress pics.

It's still there and still causes issues. Thankfully I've been really good and avoiding anything that could harm it, so it's started to slowly heal *touch wood*

[VicMackey92]

strong squat and deadlift , why you do that much set with one or two rep? why you just don't do squat at 140 kg instead?

[Vendetta52]

Did you ever have surgery for your rotator cuffs or just rehab and rest? Just wondering because I'm dealing with a frayed labrum but the ortho doc said it's nothing serious and to do rehab. I've been doing DB bench press and have been fine with it so far so maybe give that a shot instead of barbell bench.

[AlwaysTryin]

7th January 2014

Second day back at work today and I decided to slowly reduce my cardio down as my knees aren't coping too well after months and months.

Training

Today I started with 2 hours of cardio (walking) at 7.1km/h (4.4mi/h) @ 15% incline.

I got through roughly 14.5km (9mi) @ 15% incline.

Squats (no belt)

I decided to do some rear barbell squats after cardio which I don't do that often as I tend to do V-squats. Once again, I train for enjoyment - if I'm not in the mood for barbell squats, I don't do them.

(1) 60 (132) x 8
(2) 80 (176) x 8
(3) 80 (176) x 8
(4) 100 (220) x 8
(5) 100 (220) x 8
(6) 110 (242) x 6
(7) 110 (242) x 6
(8) 120 (264) x 5
(9) 120 (264) x 5
(10) 130 (286) x 3
(11) 140 (308) x 2
(11) 150 (330) x 1
(12) 160 (352) x 1
(13) 100 (220) x 8
(14) 100 (220) x 8
(15) 60 (132) x 5

I then decided to do some triceps

Tricep Pushdown (V bar)
(1) 25 (55) x 8
(2) 30 (66) x 8
(3) 30 (66) x 8
(4) 35 (77) x 8
(5) 35 (77) x 8
(6) 40 (88) x 8
(7) 40 (88) x 8
(8) 45 (99) x 8
(9) 45 (99) x 8
(10) 50 (110) x 8
(11) 50 (110) x 8
(12) 50 (110) x 7
(13) 50 (110) x 6
(14) 40 (88) x 8
(15) 40 (88) x 8

Then I did some rope pushdowns straight away after the last set until I got to fatigue
(1) 25 (55) x 15
(2) 25 (55) x 12
(3) 20 (44) x 15
(4) 20 (44) x 7

Diet

I train fasted and I don't have anything until about 1pm which is usually a protein shake.

According to MyFitnessPal

Calories: 1796
Protein: 301
Fat: 39
Carbohydrates: 56
Fibre: 18

Didn't have many calories today (even more so considering the amount of exercise I do) but this was due to me going to Anchorman 2 after work.




I LOVED Anchorman 2. I think I loved it so much since I've seen the first one 7 times and know it (and all the quotes) off by heart.

Anyone else here seen it or like it?

[AlwaysTryin]

Did you ever have surgery for your rotator cuffs or just rehab and rest? Just wondering because I'm dealing with a frayed labrum but the ortho doc said it's nothing serious and to do rehab. I've been doing DB bench press and have been fine with it so far so maybe give that a shot instead of barbell bench.

No I didn't. I had rehab and rest.

It took be about 1 1/2 years til I could actually do any external rotation without severe pain. The first 6 months after it I could barely sleep as anytime I rolled on my side they were extremely painful.

strong squat and deadlift , why you do that much set with one or two rep? why you just don't do squat at 140 kg instead?

I can't (mentally) bring myself to go straight up to that weight. I find I need to know I can lift the previous weight before (for injury prevention etc).

I also train alone generally and don't have a spotter ever.

[Vendetta52]

No I didn't. I had rehab and rest.

It took be about 1 1/2 years til I could actually do any external rotation without severe pain. The first 6 months after it I could barely sleep as anytime I rolled on my side they were extremely painful.

Thanks for the info. That's rough man, good to see you back at it and good luck.

[AlwaysTryin]

Thanks for the info. That's rough man, good to see you back at it and good luck.

Yeah it's taken ages and like I mentioned, my chest/shoulder exercises lack (compared to the rest) because of it.

Thankfully I still have a very well developed chest haha and good shoulder striations

[ErikTheElectric]

aaaaand...



IN

[WMLifting]

What he said ^.

Been waiting for a log ever since seeing your leg shot training for the marathon (no homo).

[AlwaysTryin]

What he said ^.

Been waiting for a log ever since seeing your leg shot training for the marathon (no homo).

Oh in my marathon thread?

http://forum.bodybuilding.com/showth...light=Marathon

[WMLifting]

Oh in my marathon thread?

http://forum.bodybuilding.com/showth...light=Marathon

Yeah it was in that thread. What page I have no idea. I was just a little late to the gun. Didn't see the log until people were talking about it like a past historical event in a history class.

[AlwaysTryin]

Yeah it was in that thread. What page I have no idea. I was just a little late to the gun. Didn't see the log until people were talking about it like a past historical event in a history class.

No worries

Didn't see which log until people were talking?

[WMLifting]

Didn't see which log until people were talking?

The marathon one. Someone mentioned a marathon in the WP thread part 2, and someone said that a Nut. regular did one a couple months ago and linked it. Never would have thought it would have been you, but then again your not too "open" I guess you could say about yourself (in a way meaning you don't talk about yourself and actions regularly).

[AlwaysTryin]

The marathon one. Someone mentioned a marathon in the WP thread part 2, and someone said that a Nut. regular did one a couple months ago and linked it. Never would have thought it would have been you, but then again your not too "open" I guess you could say about yourself (in a way meaning you don't talk about yourself and actions regularly).

Oh I never saw that post in the thread but yeah I did! I'm not the biggest miscer so don't talk about myself in a social way (except those that know me/follow me on twitter etc).

[ErikTheElectric]

How much pre-workout/caffeine do you train on?

[AlwaysTryin]

How much pre-workout/caffeine do you train on?

Currently
1-2 caffeine capsules (200mg)
3-5g creatine
5g L-arginine
5g beta alanine

[AlwaysTryin]

In other news, went back to the burger place last night (new store of it) and the guy recognised my picture and asked if I was still going in the champions challenge with the motorbike prize.

Anyway he asked if I wanted to be the first person to try complete it twice as well...I am booked in next Wednesday to try it again, and then the 23rd again lol!

Attempting to be up on the wall 3 times

[theerun]

In. Lol at pulling 220 after 5 months off. That just blows my mind.

[AlwaysTryin]

In. Lol at pulling 220 after 5 months off. That just blows my mind.

I don't normally do Sumo deadlifts. I tend to do conventional.

I might do some conventional tomorrow and some back work

[AlwaysTryin]

8th January 2014

Another early start as usual before work to fit in all my training after a late one with Anchorman last night. Had a low calorie day yesterday and didn’t sleep well (normally I sleep 5-6 hours a night, last night was about 4 all broken) so wasn’t sure how I’d go.

Training

1hr 50mins (110 mins) of cardio (walking) at 7.1km/h (4.4mi/h) @ 15% incline.

I got through roughly 13km (8mi) @ 15% incline.

I decided do some chest and shoulders today (not the best combination) but had to help a friend train (female) so couldn’t train as hard or as thorough as I normally would.

Incline Bench Press
(1) 60 (132) x 10
(2) 60 (132) x 10
(3) 70 (154) x 10
(4) 70 (154) x 10
(5) 80 (176) x 8
(6) 80 (176) x 8
(7) 90 (198) x 6
(8) 90 (198) x 6
(9) 90 (198) x 5
(10) 95 (209) x 4
(11) 100 (220) x 4


Then decided to do some shoulders (before more chest – yes weird and stupid but she only had limited time so I had to do it first).

Barbell Shoulder Press
(1) 50 (110) x 8
(2) 50 (110) x 8
(3) 55 (121) x 8
(4) 55 (121) x 8
(5) 60 (132) x 8
(6) 60 (132) x 8
(7) 70 (154) x 5
(8) 70 (154) x 5

Side Laterals (Dumbell)
(1) 8 (17.6) x 10
(2) 8 (17.6) x 10
(3) 8 (17.6) x 10
(4) 10 (22) x 8
(5) 10 (22) x 8
(6) 10 (22) x 8
(7) 12 (26.4) x 8
(8) 12 (26.4) x 8
(9) 12 (26.4) x 8

Flat Bench Press
(1) 60 (132) x 10
(2) 60 (132) x 10
(3) 70 (154) x 10
(4) 70 (154) x 10
(5) 80 (176) x 8
(6) 80 (176) x 8
(7) 90 (198) x 6
(8) 100 (220) x 5
(9) 100 (220) x 5
(10) 120 (264) x 3



Diet

I trained fasted as usual

According to MyFitnessPal

Calories: 2939
Protein: 268
Fat: 105
Carbohydrates: 275
Fibre: 61









I will try post up some progress (starting) pictures of where I am at now.

[theerun]

do you have a treadmill at home, or just set up shop at the gym?

[WMLifting]

In other news, went back to the burger place last night (new store of it) and the guy recognised my picture and asked if I was still going in the champions challenge with the motorbike prize.

Anyway he asked if I wanted to be the first person to try complete it twice as well...I am booked in next Wednesday to try it again, and then the 23rd again lol!

Attempting to be up on the wall 3 times

Cover the whole thing. You own that place now.

do you have a treadmill at home, or just set up shop at the gym?

I would assume he uses one at the gym. I actually just bought a stationary bike for $150 to do my cardio at home.

[Merial20]

Do you feel all that walking at an incline has contributed to leg development/definition or its mostly done with weights? I ask because I recently started incorporating incline walking as cardio and I am noticing a lot more definition even though my leg routine is the same