★☆★debrovnik's bodybuilding expedition★☆★

[AustrianOakJr]

That is a weird looking dish. I wouldnt mind trying that harrisa out.....what is it? A grain? Whats the macros on it?

[debrovnik]

You will learn to love these! I have to bring some talk when I used to do them,..when you get heavy,..the bar will rub against your calves and really chew them up if not powdered.

BRB shaving and lubing my legs!

That is a weird looking dish. I wouldnt mind trying that harrisa out.....what is it? A grain? Whats the macros on it?

Yeah, I eat a lot of odd stuff, I'll post more as and when!

The grain type stuff is Buckwheat, it makes a good alternative to rice, you can read all about it here:

http://www.whfoods.com/genpage.php?t...dspice&dbid=11

Breakdowns are: Per 100g

Cals: 343
Fat: 2.8g
Carbs: 71.5g
Protein: 13.2g

The Harissa is the red sauce, great for brightening up dull food, the breakdown per serving, as I just had is:

Cals: 175
Fat: 14g
Carbs: 9g
Protein: 2g

[debrovnik]

What do people take for muscle soreness? I've got L-Glutamine and Ibruprofen - just wondering if anyone's got any other secret things!

[debrovnik]

Shoulders & Triceps

Mil Press

Didn't enjoy these at all, I felt really weak and all my muscles seemed to be aching from my deadlifts the day before. Made my shoulder hurt a bit

50kg x 5
70kg x 5
75kg x 5
75kg x 5

Weighted Dips

BW +50kg x 5
BW +50kg x 5
BW +50kg x 6

Decided to rep out bodyweight till failure

BW x 35

Scull Crushers

40kg x 5
45kg x 5
47.5kg x 5
47.5kg x 5

Lateral Dbell Raises

20kg's x 5
20kg's x 5
20kg's x 5
20kg's x 5

Tri Push Downs

80kg x 10
95kg x 5
95kg x 5
90kg x 5
90kg x 5

One Handed Cable Side Raises

25kg x 5
27.5kg x 5

Dbell Lateral Raises

17.5kg's x 8
17.5kg's x 8
17.5kg's x 8

Session started off pretty crappy but got better once I got cracking on the dips - shoulders are still a bit of an issue but I'm going to start adding new exercises in over the next few weeks.

Have got some SERIOUS pain in my arms today on the inside of the elbow between the bicep attachment and the upper forearm muscles. My left arm especially is feeling really sore - not worried about it, just need to dose up on the L-Glutamine, day off tomorrow so I'll make the most of it!

[debrovnik]

I've got a vid of the deadlifts I did the other day - seriously unimpressed by them but never mind - I'm making that weight look heavy!!

Give me a couple of months and I'm gong to be smashing that for 10

[olibeast]

very impressive! you still made it look pretty easy haha.

as if you did that without a belt aswell, even more impressive!

[debrovnik]

very impressive! you still made it look pretty easy haha.

as if you did that without a belt aswell, even more impressive!

I can assure you, it didn't feel easy! Felt terrible! I never use a belt for deads, only for front squats. Anyway, in 2 months time I'm going to do that for 10 reps - that should be a nice little challenge!

[Surive123]

I remember I used to follow your journal

[debrovnik]

I remember I used to follow your journal

Hi Buddy, good to see you again! I disappeared over the Summer, was really concentrating on work

Anyway, I'm back and I'm getting myself ready for the stage! It's going to take a fair old while but I'm gonna do it! How's you're trainng going? Have you got a a log I can subscribe to?

[Surive123]

Hi Buddy, good to see you again! I disappeared over the Summer, was really concentrating on work

Anyway, I'm back and I'm getting myself ready for the stage! It's going to take a fair old while but I'm gonna do it! How's you're trainng going? Have you got a a log I can subscribe to?

Yeah, was wondering where you went to

Ready for the stage . Get it done! Looking forward to this!

Training is going rather well. Here is my current log:

http://forum.bodybuilding.com/showth...hp?t=119362301

However, within 10 days I'll be going back to my old one.

[OmniscientCause]

subbed....wish i knew what the weights were though....stupid kgs lol

[debrovnik]

subbed....wish i knew what the weights were though....stupid kgs lol

Just multiply the kg's by 2.2 and that will give you lbs

[AustrianOakJr]

Nice.....400 lbs for 5 (or was it 6?)......nothing to sneeze at! Your goal will be pretty much similar to mine for DL's this off season. I want 405lbs for 10.

[bizzlewood]

I've got a vid of the deadlifts I did the other day - seriously unimpressed by them but never mind - I'm making that weight look heavy!!

Give me a couple of months and I'm gong to be smashing that for 10

don't put yourself down mate you did a great job.... keep up the good work

p.s were you training in flip flops lol

[debrovnik]

don't put yourself down mate you did a great job.... keep up the good work p.s were you training in flip flops lol

Hmmm... I'll regain my powers over time, it'll just take a while! Although I wasn't actually training in flip flops, I'd taken them off, you can see them just to my left in the video

[bizzlewood]

Hmmm... I'll regain my powers over time, it'll just take a while! Although I wasn't actually training in flip flops, I'd taken them off, you can see them just to my left in the video

LMAO its cold outside

[debrovnik]

Legs & Bi's

Quick training session tonight, didn't get that much in.

Front Squats

60kg x 5
90kg x 5
110kg x 5
120kg x 5
125kg x 4 - PB
110kg x 8

BB Curls

50kg x 5
55kg x 5
60kg x 5
57.5kg x 5

Calf Raises - I have little girly calves

145kg x 16
165kg x 20
185kg x 16
165kg x 16

Leg Extentions

120kg x 8
130kg x 8
130kg x 9
130kg x 10

Dbell Curls

25kg's x 6
25kg's x 6
25kg's x 6
25kg's x 6

Here's a vid of my PB front squats, not a massive lift but I haven't been doing them long, I'll be happy when I reach 140kg x 5!!!

[olibeast]

thats a pretty beastly front squat imo, i cant even back squat that!

strong curls aswell

[debrovnik]

thats a pretty beastly front squat imo, i cant even back squat that! strong curls aswell

Thanks buddy, it's a PB so I'm happy

Not so pleased with the curls, the form got a little 'loose' on the 60kg ones, I've got a video on my YouTube account with me doing 60kg x 8 strict, looking forward to getting back up to that!

Slightly OT but it might make you lol: When I was stronger, I decided to try some 'power curls' which I'd seen some else on the forum doing - basically, you stick a big weight on the bar and blast it up, keeping form strict at the top but loose at the bottom, if you know what I mean.

Anyway, I had 75kg (165lbs) on the bar and was blasting through my set when some skinny teen walked over to the dbell rack to my right. Totally oblivious, he backed straight into the path of my barbell which caught him across the chest / apper arm and literally floored him.

I put the bar down and went to help him, he started crying and ran away!

Never saw him again.... ooops!

[Surive123]

Not bad for a quick workout

Slightly OT but it might make you lol: When I was stronger, I decided to try some 'power curls' which I'd seen some else on the forum doing - basically, you stick a big weight on the bar and blast it up, keeping form strict at the top but loose at the bottom, if you know what I mean.

Anyway, I had 75kg (165lbs) on the bar and was blasting through my set when some skinny teen walked over to the dbell rack to my right. Totally oblivious, he backed straight into the path of my barbell which caught him across the chest / apper arm and literally floored him.

I put the bar down and went to help him, he started crying and ran away!

Never saw him again.... ooops!

You, Sir, are a big bully!

[debrovnik]

You, Sir, are a big bully!

ROFL It wasn't my fault, kiddies should look where they're going!

[olibeast]

Thanks buddy, it's a PB so I'm happy

Not so pleased with the curls, the form got a little 'loose' on the 60kg ones, I've got a video on my YouTube account with me doing 60kg x 8 strict, looking forward to getting back up to that!

Slightly OT but it might make you lol: When I was stronger, I decided to try some 'power curls' which I'd seen some else on the forum doing - basically, you stick a big weight on the bar and blast it up, keeping form strict at the top but loose at the bottom, if you know what I mean.

Anyway, I had 75kg (165lbs) on the bar and was blasting through my set when some skinny teen walked over to the dbell rack to my right. Totally oblivious, he backed straight into the path of my barbell which caught him across the chest / apper arm and literally floored him.

I put the bar down and went to help him, he started crying and ran away!

Never saw him again.... ooops!

lmfao! could of made some money if you had caught that on camera.

[OmniscientCause]

Gj on the fronts....im hitting 275 for one or two but the bar always slips its not a matter of me not being able to do the weight.

you should check out my log to see the leg progression since those pms a few months ago....actually all the progression lol look at what i was doing at the begin of my log till now....which is like 4 months its amazing what food does for you.

[debrovnik]

Chest & Abs

Bit of a mess of a session - must have seriously over trained my tri's earlier in the week as my bench was a bit weak and after about 5 sets my tri's were screaming!!!!! Seriously sore! Anyway, I'm off to London for a couple of days tomorrow so I'll have a bit of a break from the gym, sure it'll do me good!

BB Bench

80kg x 5
100kg x 5
110kg x 5
120kg x 5
120kg x 5
110kg x 8

Cable Crossovers

35kg x 6
40kg x 5
45kg x 5
45kg x 5
45kg x 5
50kg x 5
50kg x 5

Wrist Curls - chucked these in for the lols

40kg x 5
50kg x 5
45kg x 5
45kg x 5
30kg x 12
35kg x 10

Standing Cable Crossovers

35kg x 8
40kg x 10
40kg x 10
40kg x 10

Did lots of Abs but won't list that as it's boring

Thinking I might be better off having 2 days off inbetween my 2 days on, as opposed to only 1 day off - give myself more time to recover!

[Ricky_k]

Chest & Abs

Did lots of Abs but won't list that as it's boring

You should if you want this thread to maintain a female audience LOL

[bigdan]

hey man cool log, I'm going to sub this and see where you go. Now that you are "training for mass" how exactly has your approach changed? Mainly going for higher reps? Still going to failure though, right?

[debrovnik]

You should if you want this thread to maintain a female audience LOL

All I do is beach weights!

hey man cool log, I'm going to sub this and see where you go. Now that you are "training for mass" how exactly has your approach changed? Mainly going for higher reps? Still going to failure though, right?

Hi Bud, my approach before was just doing sets of 8 reps on everything, I wasn't really seeing any progress so I've decided to break my training in two separate weeks:

Week 1: 12 reps - light weight

Weeks 2: 5 reps - heavy weight

I do the same split and same exercises, just change the weights and reps. What's interesting is that the weights used in my sets of 12 don't really differ that much from my sets of 5 - on average, they are only 17% less!!!

I'm tempted to throw in a 'Week 3' at some point in the future, probably using the same weights as 'Week 1' but doing really slow lifts, really concentrating on the contraction for 6-8 reps - not sure, we'll see!

[bigdan]

All I do is beach weights!



Hi Bud, my approach before was just doing sets of 8 reps on everything, I wasn't really seeing any progress so I've decided to break my training in two separate weeks:

Week 1: 12 reps - light weight

Weeks 2: 5 reps - heavy weight

I do the same split and same exercises, just change the weights and reps. What's interesting is that the weights used in my sets of 12 don't really differ that much from my sets of 5 - on average, they are only 17% less!!!

I'm tempted to throw in a 'Week 3' at some point in the future, probably using the same weights as 'Week 1' but doing really slow lifts, really concentrating on the contraction for 6-8 reps - not sure, we'll see!

Hmm that sounds interesting. Well man you already have a solid base so I look forward to seeing what you can add to your frame.

[AustrianOakJr]

We need more interesting food pics and recipes in this thread!

[debrovnik]

LOL, will do Oak! Just in London for a couple of days, will add wierd food on my return!

If it helps, I'm currently in a bar in Covent Garden having a beer made with Champagne - tastes odd!