Brendbro's 'almost too weak to lift' Log

[brendbro]

Lower

Weight - 72.9

Deadlift
120kgx8
120kgx7
120kgx6
120kgx5

Seated Leg Press
325x12x3

Leg Curl
50x12
45x9
45x10

Uni Leg Press
80kgx12
100kgx7 right
100kgx3 left
100kgx6 right
100kgx2 left

Seated Calf
120kgx11
120kgx9
120kgx11

Standing Calf
65x13
65x12
65x8

Got up nice and early to hit legs this morning, as I'm heading off to the coast in no less than an hour. Deadlifts felt f*cking insane. In fact there was absolutely nobody in the advanced zone for most of my set so it was nice to have the whole place to myself. Didn't think I'd be able to get the last rep but I gritted my teeth and went for it. Seated leg press got me again, holy sh!t they take a lot outta me. I feel pretty much done after deadlifts and SLP, but alas must fight and continue on. Leg curls felt painful, on my 2nd set I got to about 3 on 50 and couldn't go on without ****ing my technique over so dropped the weight and made myself beg to get that weight up. Tried the uni leg press for the first time today >>> clearly my left leg is lagging, f&ck it was tough though, especially after my legs were already annihilated. Got interrupted through my first set of seated calves, I think I could've made 12... but as soon as I had the chance I started up my next set straight away. By the end of standing calf raises my calves were as tight as.... well.... something that is often quite tight...

Enjoyed my workout thorougly. Apart from the fact that there are old folk everywhere I actually very much enjoy going nice and early, might make it a habit from now on.

Nutrition

Macros - 31F/145C/104P
Macros are only for what I've had so far, considering I'm going to the coast I won't be counting.

Brekky -
Brownie Batter Proats with Dark Choc Tim Tam


PWO -
Satay 'Roo Stirfry


Back to logging next week

[oats_addict]

Lower

Seated Calf
120kgx11
120kgx9
120kgx11

Standing Calf
65x13
65x12
65x8

These numbers right bro?
Your seated calf raise is twice the standing? If so, dammmmm.

Have fun down the coast bro, what one you heading to?

[brendbro]

Back from the coast. Had a great time. seriously was awesome. lots of alcohol, weed, and food. weighed in @ 73.6 today

Some cinnamon rolls I baked up -



Had lunch at a nice beach side restaurant, this was my mates pizza - garlic prawn with mango chutney... twas delish



A dessert pizza I made with a mate, my side (left) is cinnamon cream cheese frosting, white choc chips, marshmallows, choc hazelnut cereal (sold @ aldi), raspberry jelly topping. Friends side was the same but with brownie pieces and nutella



Ate a f*ck load of kangaroo... kangaroo & bacon burgers, kangaroo stirfry's, and Kangaroo sausages. god damn I love the stuff. Also baked up a wicked Milk & Cookies Cheesecake which my friends and I thoroughly enjoyed... seriously tasted ****ing incredible and have no ideas on what the macros were... don't really wanna know either. Recipe was something like -
base:
1 pack of oreo biscuits with cream removed
**** ton of butter (like... 4 tablespoons or something)

filling:
2 blocks of philly full fat cream cheese
1 tub philly full fat cooking cream
2 eggs
tablespoon flour
2 full blocks of Milky bar Milk & Cookies (bout 360g I think)
cream from oreos
half cup splenda
vanilla extract

jesus H christ it tasted good. didn't get a pic unfortunately... love having people to cook for though and not having to worry about macro's certainly makes things simpler. other then that did a lot of not worrying about nutrition/gym... and had a bloody fun time.

@ oats, numbers are correct. 65 represents the plate I use.. not entirely sure what weight it actually represents, however when I do standing calf raises I generally have a slower, more fuller ROM than with seated calf. And we were @ Malua bay, which is right near batemans bay

Back to the gym tomorrow for lower, we'll see how I'm feeling then.

[foodpr0n]

Back from the coast. Had a great time. seriously was awesome. lots of alcohol, weed, and food. weighed in @ 73.6 today

Some cinnamon rolls I baked up

WANT!
What are the macros like for fat?

Also baked up a wicked Milk & Cookies Cheesecake

Wow does that sound g00o0d.

[brendbro]

Lower

Weight - 74.2
lol, 2kg heavier than last week... dat dere bloat!!

Deadlift
120kgx8
120kgx8
120kgx5

Hack Squats
80kgx8 +4 negatives (tempo: 5)
80kgx8 +4 negatives ^^
80kgx7 +4 negatives ^^

Seated Leg Press
330x12
330x7
330x8

Leg extension
9pps(+5lb)x8
9pps(+5lb)x7
9pps(+5lb)x6

Leg Curl
50x12
50x8.5

Standing calf
65x12
65x12
65x10

Misc cardio
10 min warmup
druuuums

Deadlifts hurt like a mongrel, my legs are getting serious scrapage since deadlifting... also will need new pants soon lol. Tried hack squats today with 4 extra reps of negatives per set where my partner would pull down as hard as he could and I had to hold it for 5 seconds while slowly squatting down, they f7cking destroyed my quads and I was literally seeing stars after each set. Moved up my leg press but considering how badly my legs were already hurting I couldn't manage too many reps on my 2nd or 3rd set... went to failure though, and pretty bloody happy with the result... pain, and a lot of it.

Nutrition

Macros - 70f/310C/215P

Brekky - Vanilla myo proats

PWO - Strawberries & Creme proats

no foodporn today, way too out of it to get fancy in the kitchen.

In other news bought some new muscle milk strawberries & creme flavoured today. I had been meaning to get some new protein since I'm almost all out, and have been waiting forever for XF UP 2.0 to get restocked and it's just taking too damn long!! Anyway my gym was having a sale on, saw some muscle milk strawberries & creme flavour... bought it, twas a bit of a spur of the moment thing... but judging by the taste of my proats, I am not dissapointed Taste is very sweet, pretty much identical to strawberry milk.


@ ryan, the cheesecake was so magnificently tasty, my friends keep on going on about it lol. Wish i got a snap shot No idea on the macros on the cinnamon rolls... it was a mix though, Coles sell them. P.S How was sydney mate?

Also;





^^ gym pants got a blood stain and a bit of a rip

p.s also started using my creatine today, so should see a weight increase

[GarrattM]

epic leg day

[foodpr0n]

Sydney was good duder. Lovely City really. I like it more than Melbourne

Bleeding shins...yourdoinitright.

[brendbro]

Upper

BB Bench
75kgx8 (+ 2 forced negatives tempo 5)
75kgx8 (+ 3 ^^)
75kgx6 (+ 3 ^^)

Seated Row
65x8
65x8.5
65x8
70x6

DB Incline
22.5kgx12
22.5kgx10
22.5kgx9

Pulldown
10ppsx12
10ppsx10
10ppsx9 + 6ppsx12

Seated Tricep Extension
5.5ppsx13
5.5ppsx8

Dead Hangs
60x10
60x7 (+ 2 negs)

Great, solid workout today. Nice & early sesh so the gym was practically empty which I love. The 30kg DB's were missing again, and there was a sign up saying that some of them had been taken to get repaired due to 'misuse', which explains it, so we subbed for barbell again. Did forced negatives again at the end of each bench set, which destroyed my chest right from the get go. Onto seated rows and decided to move it up on my last set. I got my mate to videotape it, I can see that I wasn't getting all the way to my body on the last set of 70x6, however it was my 4th set and an attempted weight PR so I'll see how I go next time starting off on 70. DB incline was great, destroyed my numbers for last week which were 12,8,7... very happy about that. Pulldowns felt fantastic honestly, before attempting my first set I stopped and just pictured myself getting those reps... and it felt like the best set of pulldowns I've ever done honestly, my lats were absolutely blasted! Onto my last set I noticed I was going identically to how I did last week (12, 10, 8)... **** that, so I said to myself I wasn't leaving until I got 1 extra rep than last week. managed out 9 reps!! but couldn't do any more. Tricep extension and dead hangs killed my arms, moved onto some quick ab work from there. Great session was great, and cannot wait for lower day tomorrow - a mate of mine asked if he could come along for some DL's, so we'll see how that goes then

Nutrition

Brekky - muscle milk strawberries & creme shake

PWO -
Roo, mushroom & Bean stirfry with mexican blend cheese


yesterdays lunch
Kangaroo, Bacon & Avocado Pizza


After the gym I headed on over to the Costco which just opened up this week in my city, pretty sweet store - lots of american goodies. Bought myself a 3lb tub of Skippy PB, 1.5kg of mexican blend cheese which I had on my stirfry, something like 2kg of American cheese slices, 2kg of canned chicken, 500g sliced mushrooms ($2!!!!) and a big ass thing of cinnamon. Got work in no less than half an hour, so overall quite a productive day

[foodpr0n]

Watch the intensity there with the frequency. It's easier to do high intensity failure lifting when frequency is reduced and that's how you'll generally see things along with reduced volume or drop sets.

You're hitting upper twice, on this, so just something to watch out for if you get a feeling of burning out/strength not going anywhere if you continue to lift that way.

puck you for costco
puck you for american cheese (does it taste like maccas cheese?)
puck you for dead cheap mushrooms?!?!

[oats_addict]

cannot wait for lower day tomorrow

haha I get like this all the time now, seriously look forward to my lower days. Its a good attitude to have.

yesterdays lunch
Kangaroo, Bacon & Avocado Pizza
[IMG]http://i805.photobucket.com/albums/yy338/brendbro/IMG_1218.jpg[IMG]

Lebo bread for base?

[brendbro]

Friday, July 29

Lower

Weight - 72.2

Deadlifts
120kgx8
120kgx7
120kgx6

Hack Squats
80kgx8 (+ 4 negatives)
80kgx8 ^^
80kgx7 ^^

Seated leg Press
330x12
330x9
330x9

Leg curl
50x12
50x9 + 1

standing calf
65x12
65x12
65x11

Well this workout took a lot out of me to say the least. Partly because I was out late last night, but also when I woke up this morning I knew it'd be a tough workout - I immediately felt DOMS from yesterdays workout all through my chest, triceps and back, but I wasn't going to let that stop me. Deadlifts felt like the hardest I have ever done, no idea how I managed 8 on that first set. On my last I got to 5 and couldn't push on, took a 10 second breather, my partner thought I was done but I stepped right back in and gave that last rep my all. Onto hack squats and I honestly wasn't sure whether I'd make it through the rest of the workout, but I was determined. My partner made sure I was getting at least parallel, I actually got 3 sets of 8 but didn't quite get low enough on my 2nd last rep of my last set so didn't count it. Really loving those negatives though, they take a crap load out of you. Leg press went by like a blur, and I almost vomited after my last set - I had to take a minute to recover. Leg curls felt great for once, I got to my 9th rep of my 2nd set and failed, stopped for a moment, and pushed for one more. Large ROM and slow tempo on standing calves made my calves beg for mercy. Overall GREAT workout though, the best feeling is being able to look at yourself after a workout and just think 'yeah, i ****ing owned you today'.

Nutrition

Macros - 85F/293C/214P
Higher on fats today as I'm trying out some of the cheese I bought yesterday


Brekky - Muscle Milk Brownie Batter Shake

PWO -
American Style Peanut Butter 'roo Burger


^^ probably one of the nicest things I've ever had

Dinner -
Mexican Style Kangaroo & Mushroom Pizza


Now I'm excited to just f!cking rest.

[brendbro]

Watch the intensity there with the frequency. It's easier to do high intensity failure lifting when frequency is reduced and that's how you'll generally see things along with reduced volume or drop sets.

You're hitting upper twice, on this, so just something to watch out for if you get a feeling of burning out/strength not going anywhere if you continue to lift that way.

puck you for costco
puck you for american cheese (does it taste like maccas cheese?)
puck you for dead cheap mushrooms?!?!

That's definetely something I need to think about, often I find myself forgetting I train muscle groups twice a week. My strength is improving with some lifts though, just a couple are lagging.

haha I get like this all the time now, seriously look forward to my lower days. Its a good attitude to have.



Lebo bread for base?

Yeah, Bazaar brand lebo base - wouldn't recommend, probably the worst lebanese bread for pizza base, but okay for the cals I suppose. Definetely love having that mind set, knowing you are going to annihilate yourself and loving it

[oats_addict]

Yeah, Bazaar brand lebo base - wouldn't recommend, probably the worst lebanese bread for pizza base, but okay for the cals I suppose. Definetely love having that mind set, knowing you are going to annihilate yourself and loving it

Yeah I think they are the ones I used when I first arrived here, not bad for a base at all.
What macros did you use for the burger rolls out of interest? I guessed at 180 cals / 4F / 25C / 10P

[brendbro]

try Khobz brand, much better Pretty much what I used - 187 cals 3F/33C/6P

[brendbro]

Upper

Weight - 72.7

DB Shoulder Press
20kgx12
20kgx12
20kgx11.5

Lat Pulldown
10ppsx12
10ppsx12 PR
10ppsx10.5

BB Bench
75kgx8 (+4 negatives)
75kgx6 (+1.5 ^^)
75kgx7 (+3 ^^)

Seated Row
70x6.... more like 4
65x8
65x8
65x6

Dips
BWx10
BWx8

Bicep Crossover
30x12
30x9

Sit ups
8kgx12
8kgx12
8kgx12

Today went well. Shoulder Press felt good and I'm pretty sure I hit a PR, although I didn't quite make 3 sets of 12 and my last felt a bit sloppy. I was so bloody happy with pulldowns - I was determined to get 12 for that 2nd set... that 2nd last rep felt like hell, but nothing in comparison to the last... got about halfway down and my body was telling me I could not get lower, but I gritted my teeth and put everything I had in it and I f!cking well got a PR, VERY happy with that. Onto bench, and the 30kg DB's are forever gone (well not actually, but it feels that way) so went for BB bench again with negatives. They were f!cking painful as usual; our negatives are held at a tempo of 5, which my partner counts, but I swear he was counting slower than usual, those 5 seconds felt like hours... kind of lost my nerve on them a little, my partner took a few harsh words... which I apologised for after Seated row was ok... as I said I tried putting it on 70 today, ^^^says I got 70 for 6 up there but it was really only 3 MAYBE 4, I wasn't getting all the way to my body, so I dropped it back to 65 and really pulled my back into it - so while my first set was sloppy those last 3 sets felt like the best rows I've done so far, even though I missed a couple of reps on that last one. I was dead after all that, dips were pussy sh!t, tri's were blown from bench... bicep crossover felt good though, essentially we just do curls on the cable crossover, using both arms on each side, that last rep was haaaaard. Did some weighted sit ups with the 8kg ball. I need to take absolute baby steps with ab work, but at the same time I need to get myself into gear; I had a tempo of 3 up 3 down. I reckon I could go higher next time, just need to be weary.

Nutrition

Went to a new Asian noodle place last night with some mates for dinner, I had plum duck with chicken rice -



Nothing too fancy WRT food today, so no pics

[addictR3]

nice workout bro.

How was the duck? I got a bad joke but i'll say it anyways; What do you call a blind duck?

[Bnizzle163]

pb-roo burger looks bomb!

[bugzor]

log looks good, yummy eats and good luck with the bulk.

[oats_addict]

Bro I tried the Double Elvis 'roo burger. Oh my days. Unbelievable!

[brendbro]

Lower

Hack Squats
80kgx8 (+4 negatives)
80kgx8 ^^
80kgx8 ^^
80kgx5 ^^

Seated Leg Press
330x12
330x12 PR
330x8

Leg Extension
9pps(+10lb)x8
9pps(+10lb)x8
9pps(+10lb)x7
9pps(+10lb)x7

Leg Curl
50x12
50x10

Seated Calf
120kgx12
120kgx12
120kgx10

Standing Calf
65x12
65x11

Christ today was intense. From the get go nailed 3 sets of 8 on hack squats and was still feeling it, so went for a fourth but failed on the 6th rep, I cannot comment enough on how much I love those negatives. Got a PR on leg press, in fact I was surprised at how easy the first set felt... probs the lack of DL's honestly. After that though I felt like sh!t. The combination of hack squats and leg press seriously f!cked me up... felt soooo close to vomiting numerous times throughout extensions and curls. Actually got to do both seated and standing calf raises today, I was limping to the toilet afterwards. Sitting here now my quads are burning harder than they have in awhile, so all in all I'd say it was a great f!cking session. BRING ON TOMORROW!

Nutrition

Macros - 78F/250C/277P
Bloody hell, bit high on the protein today

Brekky - Strawberries & Creme Shake

PWO -
Chicken, bacon & Mushroom Carbonara




Maaan this was good, just used a combination of Philly light cooking cream, extra light cream cheese and garlic for the sauce. Don't know if that quantifies as 'carbonara' but whatever

Double Kangaroo Cheeseburger

[brendbro]

nice workout bro.

How was the duck? I got a bad joke but i'll say it anyways; What do you call a blind duck?

thanks mate. Duck was awesome, wish I had it more often honestly.

No idea lol, what?

pb-roo burger looks bomb!

Tasted amazing thanks for checking in!

log looks good, yummy eats and good luck with the bulk.

thanks for the kind words mate!

Bro I tried the Double Elvis 'roo burger. Oh my days. Unbelievable!

Yeah man I just checked that out, looks sooo good! Sanitarium pb I'm guessing? and thanks for the shout out

[brendbro]

Upper

Weight - 72.6

BB Bench
75kgx8 (+4 super negs)
75kgx8 (+4 ^^)
75kgx8 (+4 ^^) PR

Seated Row
70x6
65x8
70x6
70x6

DB Incline
22.5kgx12
22.5kgx11PR
22.5kgx11

Pulldown
10ppsx12
10ppsx11.5
10ppsx8

Kneeling tricep extension
7ppsx11
7ppsx10

Bicep crossover
30kgx13
30kgx9

Sit ups
10kgx12
10kgx12
10kgx6

Great session today. Quads are in a sh!t ton of pain from yesterday, so lucky this was an upper day. PR'd on bench, felt great. Going to be moving it up next time I think. Seated row was interesting, I attempted to move it up to 70 but most of my sets of 70 just didn't feel quite right, but on 65 I can get 4 sets of 8, so I need somewhere in between, I think I'll keep it on 65 for now and maybe try a higher rep range. Incline was tough, but I ****ing well told myself I could do better than last week and ended up owning myself - this week was 12,11,11 where as last week was 12,10,9 - f!cking happy with that. Lat pulldowns were an absolute bitch, I held that last one on the 2nd set for what seemed like an eternity, afterwards a mate came over to me and commented on how intense it looked... thanks but... that's the only way to do it went to absolute failure on tricep extensions, I tried to get myself up afterwards but collapsed on the floor lol, and bi's went by like a blur after that. I threw in some weighted sit ups with a slow tempo to get some more ab work done, f!cking hurt. No time to rest now, got work in a half hour, made myself a cheesecake though, so get to look forward to that tonight

Nutrition

Macros - 92F/300C/192P

Brekky - Strawberries & Creme shake

PWO - Proats

Will be having a 'roo stirfry for dinner, then for dessert made a blueberry cheesecake



topped it with some melted milky bar milk & cookies...

[addictR3]

No peaking duck.

[foodpr0n]

I'm going through this log (all two pages ) and gonna cook everything in here! gawwwwd.

That Carbonara looks amazing Touche on the burgers as per. What buns are you using? Coles hamburger ones? And still the bought 'pre shaped' roo burgers?

PR on bench is always a great confidence boost and gives a great mentality for the rest of the workout! Seems exactly what happened today. Good stuff mate.

[brendbro]

No peaking duck.

lol

I'm going through this log (all two pages ) and gonna cook everything in here! gawwwwd.

That Carbonara looks amazing Touche on the burgers as per. What buns are you using? Coles hamburger ones? And still the bought 'pre shaped' roo burgers?

PR on bench is always a great confidence boost and gives a great mentality for the rest of the workout! Seems exactly what happened today. Good stuff mate.

carbonara was great, burgers are always good. Those buns are just the coles hamburger ones yeah, approx 70g a bun. they do their job I actually use the mince more often than the pre shaped ones, but don't usually take photos of the mince ones due to them looking crappy in comparison with the pre shaped roo burgers lol

Cheers yeah, defs an awesome way to start a gym session. I definetely feel like my chest is getting stronger, now if I can just get my back to grow...

[brendbro]

So going to be deloading over next week and the week after. Been at lyles generic bulk for 8 weeks maximal effort + 2 week warmup now, the FAQ suggests a 4-6 week maximal effort cycle with 2 week deload/warmups so I'm thinking it's about time for a break. Hopefully a deload will help me break my plateau with lats and rows. we'll see.

Any advice on my cal intake? I'm assuming leave it the same, but if anybody has any advice it'd be great to hear, cheers guys

[raiku5]

Umm in!

[raiku5]

Any advice on my cal intake? I'm assuming leave it the same, but if anybody has any advice it'd be great to hear, cheers guys

Anything in specific?

[brendbro]

Spent the weekend at a friends farm, had an amazing time. Will update with fridays and todays workouts later tonight!

Umm in!

great to have you!

[brendbro]

Friday, August 5th

Lower

Weight - 72.6

Deadlifts
120kgx8
120kgx7
120kgx6.5

Seated leg Press
330x12x3

Leg curl
50x12
50x10.5
50x9

Seated calf
120x12x3

standing calf
65x13
65x11x2

All I remember from this workout is that deadlifts were very intimidating. I guess I
was a bit out of it, didn't get any more than last week. However I owned basically
all my other lifts which was awesome, hammy's got owned. Felt f!cking sore on
saturday.

another shin shot -


Sunday, August 7th

DB Shoulder Press
20kgx12x2
20kgx11

Pulldown
10ppsx12x2
10ppsx11PR

BB Bench
80kgx7
80kgx6
80kgx5
70kgx6 (negatives)

Seated Row
65x9 PR
65x8x3

Tricep Extensions
5.5ppsx9
5.5ppsx7

Sit ups
10x12
10x9
10x12

Bicep crossover
30x13
30x9

Felt full of energy today. Got to the gym and started off with shoulder press; first
set felt easy, struggled a bit on the second, and the third set failed on my 12th,
DAMNIT. Lat pulldowns felt PAINFUL, PR'd on them (and right before deloading too)
which is ****ing awesome as I've been stuck on them for 2 months now. Moved bench up
to 80 - felt good and the numbers are right about where I expected them to be, I was
pushing so hard for a 6th rep on my 3rd set but it just didn't happen. Didn't do any
negatives as they were hard enough as they were, so we threw in one extra set of
super negatives on a lower weight at the end. Seated row was tough as usual, didn't
move it up to 70 so I could focus on getting right into my stomach - PR'd with one
extra rep which is great. Tricep extensions sucked dick honestly, but I'll excuse
that to the higher bench. Sit ups felt awesome, nice and slow tempo, and bicep
crossover was the same numbers as last time unfortunately, but I can't always expect
PR's.

Nutrition

As I said above, my friends and I rented out a farm for the weekend. Twas right near the snow so absolutely freezing, we all bought nerf guns recently so had a huge nerf war, lolz were had, was great innocent fun. Also had a long ass bike ride around the paddocks and through some mountainous ranges so got quite a bit of cardio in actually, and (save for some late night amusements) basically all I ate was kangaroo A couple of my mates decided on deep frying some beef pies lol -



We also deep fried some nutella sandwiches, a looooooot of french toast, and a raspberry jam/marshmallow/doritos/shortbread/pikelet sandwich (don't ask lol)... it tasted f!cking incredible.

Noteable eats from the past couple of days -

Bacon & mushroom cashew masala pizza -


Kangaroo juicy lucy -



Will be deloading starting next week, so dropping weight to about 80%. Also happens to be my last week of holidays, returning to uni on the 15th, so hopefully will be a good week!