★☆★debrovnik's bodybuilding expedition★☆★

[debrovnik]

Man, glad to be back from London! Sooo hard to stick to a decent diet when you're on the move all day and need to entertain clients and have meetings! Signed the employee contracts with the new guy so took him out for drinks afterwards - had a lot more beer than I've had in a long time but it was good to chill out and not worry about it. Think I'm going to regain my strength today and train tomorrow when I'm feeling 100%.

On a side note, if anyone is into cars - I was having lunch in a restaurant in Knightsbridge, my god, I took a table by the window, it was pure car porn!! In about 2.5 hours I saw:

Lambo Gallardo x 4
Lambo LP-550 x 1
Ferrari 360 x 6
Ferrari F430 x 9
Ferrari 599 x 2
Ferrari 612 x 1
Ferrari 550 x 1
Ferrari Mondial x 1
Ferrari Scuderia x 1
Ferrari Scuderia 16M x 1
Bentley GT / GTC x 35+
Porsche 991 x 150+
Prosche 911 Turbo x 6
Aston V8 Vantage x 4
Aston DB9 x 2
Aston DBS x 1
Aston Vanquish x 1
Rolls Royce Phantom - x 5
Rolls Royce Phantom DTC x 1
Mercedes CL63 x 1
Mercedes SL63 x 7
Gemballa Tornado x 1 (basically a $400K Porsche Cayenne Turbo)
Nissan GT-R x 4

Was very cool!

[bizzlewood]

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!

did you find power curls good-- might give them a try ...good idea?

where did you go for lunch i live about 20mins away from knightsbridge so i know the area well

[debrovnik]

bump

[debrovnik]

Back - high reps

Pulled some serious PBs today on the deadlift - thought to myself that if Mr Morgan can add 10kg in 2 weeks to his deadlift, there is no reason why I can't add 15kg!

True, it seriously tired me out and kind of spoiled the rest of my session but hell, it was worth it!

Deadlifts

90kg x 12
125kg x 12
155kg x 12
165kg x 12

Almost fell over on my last rep of 165kg - was seriously pushing myself to the absolute limit! Good job I got a vid so I can share the lols!

Pull-Ups

Lol - did I mention that the deads kind of tired me out!!!!

BW x 6
BW x 6
BW x 6
BW x 6

Bent Over Rows

70kg x 12
75kg x 12
80kg x 12

Lat Pull-Downs - wide

70kg x 12
70kg x 12
70kg x 12

Lat Pull-Downs - close

70kg x 12
70kg x 12
70kg x 12


Vids

Deadlift - 155kg x 12




Deadlift - 165kg x 12

[OmniscientCause]

nice deads deb....i cant wait till i recover so i can start deading again...

[debrovnik]

nice deads deb....i cant wait till i recover so i can start deading again...

Yeah, I saw in your log that you'd hurt yourself - hopefully it'll fix soon! I prescribe lots of rest, food and L-Glutamine!

[debrovnik]

Random Recipe!

Curried Cauliflower Soup



Ingredients:

1 Large Cauliflower
Mild Curry Powder
Garlic
Salt & Pepper

Really very nice and only about 30 cals per bowl. I had mine with some home made soda bread and some flax oil.

Apparently Cauliflower is very good for too!

[scotty2hotty24]

Random Recipe!

Curried Cauliflower Soup



Ingredients:

1 Large Cauliflower
Mild Curry Powder
Garlic
Salt & Pepper

Really very nice and only about 30 cals per bowl. I had mine with some home made soda bread and some flax oil.

Apparently Cauliflower is very good for too!

that looks horrible, and what is soda bread?

respect for those deadlifts,, and i quote "DEB"

[debrovnik]

that looks horrible, and what is soda bread?

respect for those deadlifts,, and i quote "DEB"

Man - back in the red AGAIN! I'll sort you back out tomorrow!

The deadlifts were badass - seriously hard work though! I'm aiming for 180kg x 12 in the next 2 months. That will be a good weight!

Soda Bread

Soda bread is a type of quick bread in which bread soda (otherwise known as sodium bicarbonate or baking soda) is used for leavening rather than the more common yeast. The ingredients of traditional soda bread are flour, bread soda, salt, and buttermilk. Other ingredients can be added such as raisins, egg or various forms of nuts.

The buttermilk in the dough contains lactic acid, which reacts with the baking soda to form tiny bubbles of carbon dioxide. Soda bread can dry out quickly and is typically good for two to three days; it is best served warm or toasted. In Ireland, typically the flour is made from soft wheat; so soda bread is best made with a cake or pastry flour (made from soft wheat), which has lower levels of gluten than a bread flour.

Various forms of soda bread are popular throughout Ireland. Soda breads are made using either wholemeal or white flour. In Northern Ireland the wholemeal variety is known as "wheaten bread" and normally sweetened, while the term "soda bread" is restricted to the white savoury form normally served fried. The two major shapes are the loaf and the "griddle cake", or farl in Northern Ireland. The loaf form takes a more rounded shape and has a cross cut in the top to allow the bread to expand. The griddle cake or farl, is a more flattened type of bread. It is cooked on a griddle allowing it to take a more flat shape and split into four sections.

Damper is a traditional Australian soda bread most likely brought to Australia by Irish immigrants.

[debrovnik]

Shoulders & Tri's

Quick session today - didn't have much time - good to see the weights going up on last week!

Mil Press

55kg x 12
65kg x 12*
65kg x 12*
62.5kg x 12

*Up 5kg since last time.

Weighted Dips

25kg x 12
35kg x 12
30kg x 12

Dbell Lateral Raises

15kg's x 12
17.5kg's x 12*
17.5kg's x 12*
17.5kg's x 12*
17.5kg's x 12*

* Up 2.5kg's from last time

Skull Crushers

40kg x 12
40kg x 12
42.5kg x 12
40kg x 12
40kg x 12

[Gobays]

Good Luck on reaching your goal

[olibeast]

beast mode^^

deadlift form is great imo!

i would so eat that soup aswell, curried anything is full of win and i like cauliflower

[Leprechauns1021]

Subbed in on this. Strong ass lifting as usual. And were you deadlifting in a cookie monster shirt? If so, I approve

[bigdan]

solid deadlifts man... I am impressed that you do that without straps. Also your endurance is really good. I'm a mess by the time I hit 7 or 8 reps...

One thing I wanted to mention is that I have heard of stories about people tearing their biceps doing overhand/underhand grip deadlifts with heavy weight. Any thoughts on that?


edit - also, and this is something I do, is put dead lifts at the end of the workout. I know I know, I always trained with the biggest movements first. However, I have noticed several advantages to putting deadlifts at the end. First of all, your strength in the deadlift doesn't really suffer if you put it at the end... not as much as your other lifts suffer if you do deadlifts first at least.

Secondly, by doing the other exercises first you really warm up your body for the deadlifts. It may be worth trying.

[debrovnik]

Great advice dan, I think I'll try leaving the deads till the end next session, they ruin me sooooo bad!

I've heard about people ripping biceps, although I've never felt like mine were being strained. I'll try some 'normal' grip for my next deads, it's hard to hold but it might be safer!

[debrovnik]

I've got a horrible cold at the moment, this will be the third day in a row I haven't trained

Been dosing up on L-Glutamine and Vitamin-C - anyone else have any secret remedies?

[bizzlewood]

I've got a horrible cold at the moment, this will be the third day in a row I haven't trained

Been dosing up on L-Glutamine and Vitamin-C - anyone else have any secret remedies?

[J_Bo]

good stuff. Lysine is good immune support, too.

[debrovnik]

good stuff. Lysine is good immune support, too.

I've just got my hands on some Echinaeca - that's bizzelwood!

Have never heard of Lysine, will do some research!

Cold is getting worse unfortunately, I was hoping I'd nail it in a day but it's not looking that way - maybe I'll be training on Sunday!

[PATBROST]

Man, glad to be back from London! Sooo hard to stick to a decent diet when you're on the move all day and need to entertain clients and have meetings! Signed the employee contracts with the new guy so took him out for drinks afterwards - had a lot more beer than I've had in a long time but it was good to chill out and not worry about it. Think I'm going to regain my strength today and train tomorrow when I'm feeling 100%.

On a side note, if anyone is into cars - I was having lunch in a restaurant in Knightsbridge, my god, I took a table by the window, it was pure car porn!! In about 2.5 hours I saw:

Lambo Gallardo x 4
Lambo LP-550 x 1
Ferrari 360 x 6
Ferrari F430 x 9
Ferrari 599 x 2
Ferrari 612 x 1
Ferrari 550 x 1
Ferrari Mondial x 1
Ferrari Scuderia x 1
Ferrari Scuderia 16M x 1
Bentley GT / GTC x 35+
Porsche 991 x 150+
Prosche 911 Turbo x 6
Aston V8 Vantage x 4
Aston DB9 x 2
Aston DBS x 1
Aston Vanquish x 1
Rolls Royce Phantom - x 5
Rolls Royce Phantom DTC x 1
Mercedes CL63 x 1
Mercedes SL63 x 7
Gemballa Tornado x 1 (basically a $400K Porsche Cayenne Turbo)
Nissan GT-R x 4

Was very cool!

Basically made it past the third car and lost my load.. Not a bad list..

[bizzlewood]

I've just got my hands on some Echinaeca - that's bizzelwood!

Have never heard of Lysine, will do some research!

Cold is getting worse unfortunately, I was hoping I'd nail it in a day but it's not looking that way - maybe I'll be training on Sunday!

no worries 3 times a day brah and you're sorted

[williammorgan]

Awesome increases on the deadlift mate; an increase in 15kg makes a huge difference - hench why on my last dead session I only increased my 2.5kg. You'll be hitting that 180k number in no time!

Also, I'd recommend leaving the deadlifts to last. I did this for my last session and my muscles felt very warm and ready to tackel the heavy weight of the deadlift. I didn't notice any decrease in strength due to leaving them until the end of the workout - if anything, I felt stronger!

[debrovnik]

Basically made it past the third car and lost my load.. Not a bad list..

Yeah, it was pretty impressive!

Awesome increases on the deadlift mate; an increase in 15kg makes a huge difference - hench why on my last dead session I only increased my 2.5kg. You'll be hitting that 180k number in no time!

Also, I'd recommend leaving the deadlifts to last. I did this for my last session and my muscles felt very warm and ready to tackel the heavy weight of the deadlift. I didn't notice any decrease in strength due to leaving them until the end of the workout - if anything, I felt stronger!

After the week I've had, I'd be suprised if I could actually lift 100kg! I'm starting to think it's not a cold but possible Sars, Aids, Elephant flu etc. Not fun!

Will definately try leaving the deads till last next time, hopefully will give me more energy!

[Kyle_CM]

Awesome physique man, I hope to look like that one day.

Subbed.

Slighty off-topic but, how many calories do you take in on a cut?

[williammorgan]

Yeah, it was pretty impressive!




After the week I've had, I'd be suprised if I could actually lift 100kg! I'm starting to think it's not a cold but possible Sars, Aids, Elephant flu etc. Not fun!

Will definately try leaving the deads till last next time, hopefully will give me more energy!

How's the 'cold' doing mate? You back training?

[Ricky_k]

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

post workout shower / massage is something to look into

[Ricky_k]

I've got a horrible cold at the moment, this will be the third day in a row I haven't trained

Been dosing up on L-Glutamine and Vitamin-C - anyone else have any secret remedies?

Thats what i have been doing for my cold atm....

although my first session sick my BB Mill press went up 10kg (srs)

[debrovnik]

Awesome physique man, I hope to look like that one day.

Subbed. Slighty off-topic but, how many calories do you take in on a cut?

Thanks man! On a cut I tend to have to keep my cals low, I don't lose fat easily. This summer I maintained UNDER 2k per day for over a month and a half and didn't shift a single pound of fat. My workouts weren't effected, my strength didn't suffer... no idea what happened!! Really got me down in the end.

The lowest bf% I've ever got to is about 8% so getting into contest shape will be tough!

Thats what i have been doing for my cold atm....

although my first session sick my BB Mill press went up 10kg (srs)

Man, thats nice! Unfortunately I haven't been eating that well the last week so I'll definately be weaker. My whole body feels weak from all the coughing etc

How's the 'cold' doing mate? You back training?

Hey man - cold has messed me up bad, just wont go away! I'm hoping that I might get to the gym tomorrow, although I said that yesterday, and the day before that, and the day before that!!

Nothing I've taken has had any effect at all, bit of a bummer really!

[debrovnik]

Well, I left the house yesterday for the first time in 9 days - walked about 50 feet from the car which kicked of a massive coughing fit which kind of sucked!

Still haven't trained.

[OmniscientCause]

stop slacking and get back in the gym u bum....JAY KAY, i just had swine last week and played in my school intramural soccer championship game the next day...bad decision on my end so i waited 5 more days before i started working out again.