Showing It Isn't Just Size That Wins Comps

[AlwaysTryin]

Tuesday 11th February 2014

Barely got any sleep last night at all, basically 1:30am – 4:30am, so I woke up completely exhausted and wasn’t expecting much at the gym at all.

Went to the gym and did some cardio and then weights but my knees were absolutely killing me. They’ve been hurting a bit and mostly from the strain put on them from squats, rack pulls and deadlifts. Having done deadlifts just yesterday, I thought that may be the main culprit.

I decided to do some back stuff today which wasn’t the smartest idea either considering I just did deadlifts yesterday and there was some tenderness in the lower back and legs.

I did do supersets of overhand and underhand again for bent rows.


Training

1hr 30mins (90 mins) of cardio (walking) at 7.1km/h (4.4mi/h) @ 15% incline.

I wanted to do HIIT after but my knees were just hurting too bad.

I was originally planning on doing deadlifts today as I mentioned yesterday, but with limited time available I didn’t want to waste lots of time adding weights every set and went to squats instead.

Overhand Bent Rows with Supersets of Underhand (Strict Form)
(1) 60 (132) x 8, Underhand 60 (132) x 6
(2) 70 (154) x 8, Underhand 70 (154) x 6
(3) 80 (176) x 8, Underhand 80 (176) x 6
(4) 90 (198) x 8, Underhand 90 (198) x 6
(5) 100 (220) x 8, Underhand 100 (220) x 4
(6) 100 (220) x 8, Underhand 100 (220) x 6
(7) 110 (242) x 6, Underhand 110 (242) x 3
(8) 110 (242) x 5, Underhand 110 (242) x 4
(9) 120 (264) x 4, Underhand 120 (264) x 1
(10) 120 (264) x 3, Underhand 120 (264) x 1
(11) 130 (286) x 1
(12) 100 (220) x 6
(13) 60 (132) x 7

V Pulldowns – no rest breaks between
(1) 47 x 8
(2) 54 x 8
(3) 61 x 8
(4) 68 x 8
(5) 75 x 7
(6) 82 x 6

V Pulldowns – rest breaks between
(1) 82 x 8
(2) 89 x 6
(3) 96 x 5
(4) 103 x 4
(5) 103 x 4
(6) 110 x 4
(7) 54 x 14
(8) 47 x 15

Diet

I trained fasted as usual (with my preworkout) and didn’t have a protein shake til about 1:30pm.

According to MyFitnessPal

Calories: 2654
Protein: 342
Fat: 89
Carbohydrates: 141
Fibre: 30


Today’s song

[Merial20]

Tuesday 11th February 2014

Barely got any sleep last night at all, basically 1:30am – 4:30am, so I woke up completely exhausted and wasn’t expecting much at the gym at all.

Went to the gym and did some cardio and then weights but my knees were absolutely killing me. They’ve been hurting a bit and mostly from the strain put on them from squats, rack pulls and deadlifts. Having done deadlifts just yesterday, I thought that may be the main culprit.

I decided to do some back stuff today which wasn’t the smartest idea either considering I just did deadlifts yesterday and there was some tenderness in the lower back and legs.

I did do supersets of overhand and underhand again for bent rows.


Training

1hr 30mins (90 mins) of cardio (walking) at 7.1km/h (4.4mi/h) @ 15% incline.

I wanted to do HIIT after but my knees were just hurting too bad.

I was originally planning on doing deadlifts today as I mentioned yesterday, but with limited time available I didn’t want to waste lots of time adding weights every set and went to squats instead.

Overhand Bent Rows with Supersets of Underhand (Strict Form)
(1) 60 (132) x 8, Underhand 60 (132) x 6
(2) 70 (154) x 8, Underhand 70 (154) x 6
(3) 80 (176) x 8, Underhand 80 (176) x 6
(4) 90 (198) x 8, Underhand 90 (198) x 6
(5) 100 (220) x 8, Underhand 100 (220) x 4
(6) 100 (220) x 8, Underhand 100 (220) x 6
(7) 110 (242) x 6, Underhand 110 (242) x 3
(8) 110 (242) x 5, Underhand 110 (242) x 4
(9) 120 (264) x 4, Underhand 120 (264) x 1
(10) 120 (264) x 3, Underhand 120 (264) x 1
(11) 130 (286) x 1
(12) 100 (220) x 6
(13) 60 (132) x 7

V Pulldowns – no rest breaks between
(1) 47 x 8
(2) 54 x 8
(3) 61 x 8
(4) 68 x 8
(5) 75 x 7
(6) 82 x 6

V Pulldowns – rest breaks between
(1) 82 x 8
(2) 89 x 6
(3) 96 x 5
(4) 103 x 4
(5) 103 x 4
(6) 110 x 4
(7) 54 x 14
(8) 47 x 15

Diet

I trained fasted as usual (with my preworkout) and didn’t have a protein shake til about 1:30pm.

According to MyFitnessPal

Calories: 2654
Protein: 342
Fat: 89
Carbohydrates: 141
Fibre: 30


Today’s song

Not sure if u mentioned this but how long does ur weightlifting session typically last for? (Excluding cardio ) have you tried occlusion training again at all since the last time?

[ErikTheElectric]

[

Reps when off spread. Favorite song from them.

[Mr_Aryze]

So much protein... how do your faeces look? (No homo)

But then again, seems you also consume a lot of fibre.

[AlwaysTryin]

Not sure if u mentioned this but how long does ur weightlifting session typically last for? (Excluding cardio ) have you tried occlusion training again at all since the last time?

40min - 1 hour

No I haven't

[AlwaysTryin]

So much protein... how do your faeces look? (No homo)

But then again, seems you also consume a lot of fibre.

Perfectly fine. I consume lots of protein daily anyway so it's all good

[AlwaysTryin]

Thought I should also mention, I drink ~6-10L a day.

I always drink about 1-3L of water at the gym in the morning, then during the day I drink 1-2 protein shakes (with 600ml of water in each), and a 2L pepsi max or coke zero. Then at night I always drink 1-2L of sodastream or 1L of pepsi max/coke zero and 1L of water.

Pee like a racehorse during the day but lol, about 15 times most days between 2-5pm lol

[Gxp23]

Thought I should also mention, I drink ~6-10L a day.

I always drink about 1-3L of water at the gym in the morning, then during the day I drink 1-2 protein shakes (with 600ml of water in each), and a 2L pepsi max or coke zero. Then at night I always drink 1-2L of sodastream or 1L of pepsi max/coke zero and 1L of water.

Pee like a racehorse during the day but lol, about 15 times most days between 2-5pm lol

I need to up my water intake I think, how do you find your skin when you drink that much? Mines gets better (than it is/was) drastically.

I think I am going to try your bent over row superset method, looks good.

[necon76]

So much protein... how do your faeces look? (No homo)

But then again, seems you also consume a lot of fibre.

What the fuk.

[Gxp23]

What the fuk.

Fecalphealiac in the house (Spelling).

[AlwaysTryin]

I need to up my water intake I think, how do you find your skin when you drink that much? Mines gets better (than it is/was) drastically.

I think I am going to try your bent over row superset method, looks good.

Never had any skin issues so I can't comment sorry!

[Mr_Aryze]

I need to up my water intake I think, how do you find your skin when you drink that much? Mines gets better (than it is/was) drastically.

I think I am going to try your bent over row superset method, looks good.

I drink basically the same amount, but maybe 75% of how much Pepsi Max AT drinks, and my skin is still pretty bad lulz. It really all comes down to genetics... sadly.

What the fuk.

Ngaw, come on man. At least I didn't ask for pics.

The main point of the question, anyway, was the effects on his digestion, etc.

[AlwaysTryin]

Wednesday 12th February 2014

Bad sleep again. Felt totally drained today and exhausted, it was a real struggle at work and a real struggle at the gym this morning.

I think I might have a rest day from cardio tomorrow and just do some weights as I feel I need a break.

I did my cardio as usual and then did some squats and bicep work. I don’t think doing squats today was the smartest idea either, as I was still sore from deadlifts on Monday and bent rows yesterday.

Work has been extremely busy and painfully long days lately with Government sitting soon, so it’s been taking its toll on me.


Training

1hr 30mins (90 mins) of cardio (walking) at 7.1km/h (4.4mi/h) @ 15% incline.

I did do some HIIT after weights (4 x 10), but struggled big time.

In regards to weights, due to my exhaustion and feeling dead, I decided to do a lighter/low volume day as you’ll see

ATG Squats
(1) 60 (132) x 8
(2) 80 (176) x 8
(3) 100 (220) x 8
(4) 110 (242) x 6
(5) 120 (264) x 5
(6) 120 (264) x 5
(7) 130 (286) x 5
(8) 130 (286) x 5
(9) 140 (308) x 3
(10) 140 (308) x 2

ATG Pause (5 second hold) Squats
(1) 100 (220) x 6
(2) 100 (220) x 6
(3) 80 (176) x 6
(4) 60 (132) x 8

Diet

I trained fasted as usual (with my preworkout) and didn’t have a protein shake til about 1:30pm. Felt extremely drained and my caffeine tablets didn’t help much.

According to MyFitnessPal

Calories: 4235
Protein: 379
Fat: 144
Carbohydrates: 376
Fibre: 54


Decided I would start adding a song each day to my posts that I love. I’ll go through a list of my favourite songs basically lol.





Found these today!

[Crucifist]

Found these today!

Don't know that we've got those here. I think right now "Birthday Cake" is the new thing. Haven't tried them yet but I'm hearing good things.

[Webber91]

I drink basically the same amount, but maybe 75% of how much Pepsi Max AT drinks, and my skin is still pretty bad lulz. It really all comes down to genetics... sadly.

Ngaw, come on man. At least I didn't ask for pics.

The main point of the question, anyway, was the effects on his digestion, etc.

75% of your fluid intake is from diet soft drinks?

[dailob]

Wednesday 12th February 2014
Found these today!

so... how was it lol

[AlwaysTryin]

so... how was it lol

Haven't had any yet

[Chewmattica]

Nice log you have here. Insane amount of cardio!

I trained fasted in the AM around the same time as you - 5:30 or 6:00ish. But I go to sleep around 9:30-10:00 - seems like you don't sleep very much. Just curious if you have ever tried getting a solid 8 hours for a consistent period of time?

[Gxp23]

75% of your fluid intake is from diet soft drinks?

Read it again slowly haha

[The Solution]

90 minutes LISS and then HIIT after training? holy cow dude..
when is the last time you took a 100% day off from lifting and cardio all together?

[AlwaysTryin]

Nice log you have here. Insane amount of cardio!

I trained fasted in the AM around the same time as you - 5:30 or 6:00ish. But I go to sleep around 9:30-10:00 - seems like you don't sleep very much. Just curious if you have ever tried getting a solid 8 hours for a consistent period of time?

Not for years, I don't have time

[AlwaysTryin]

90 minutes LISS and then HIIT after training? holy cow dude..
when is the last time you took a 100% day off from lifting and cardio all together?

I generally have a full day off once a week (except when I have a soccer match on). Between xmas and February the season was on break (so every Sunday).

Had one a few weeks ago on the Tuesday too (in this log)

[ugasar]

90 minutes LISS and then HIIT after training? holy cow dude..
when is the last time you took a 100% day off from lifting and cardio all together?

Was wondering this myself! May be why you don't feel good and 100% rejuvenated it seems like on most of your workouts in here..

[Mr_Aryze]

75% of your fluid intake is from diet soft drinks?

75% of how much Pepsi Max the OP drink a day.

Was wondering this myself! May be why you don't feel good and 100% rejuvenated it seems like on most of your workouts in here..

Yeah.

I believe I read earlier you don't incorporate deload weeks. Perhaps you should. Lift 60% of your normal tonnage (go through the motions, etc) and then maybe up your LISS by 30 minutes. Will give your CNS some rest.

[Hannah82]

So much protein... how do your faeces look? (No homo)

But then again, seems you also consume a lot of fibre.

L.oooooo.L crying laughing. Chit talk kills me every time.

[AlwaysTryin]

Yeah might have a lighter week from Saturday

[bear33]

I went to the pool yesterday and felt like ass. Was planning to do 1.5km but at the 1km mark I was about to finish up so I didn't burn myself out.

Then I thought about this log, and ended up doing 2km lol

[AlwaysTryin]

I went to the pool yesterday and felt like ass. Was planning to do 1.5km but at the 1km mark I was about to finish up so I didn't burn myself out.

Then I thought about this log, and ended up doing 2km lol

lol why did it make you do more?

[bear33]

lol why did it make you do more?

Half the time when I bail out on steady state cardio or LISS whatever it's called- it's because it gives me too much time to convince myself I'm doing metabolic damage lol. This log kind of counter argues that.

Plus I weighed it up- the event is on Sunday, it's 2.4km and the furthest I've ever swam is 1.7km (in a pool).

Drowning > metabolic damage.. lol - my plan was just to rely on adrenalin to get me over the distance.

[AlwaysTryin]

Saturday 15th February 2014

Last few days have been a bit tough and rough for a lot of reasons, plus had really long stressful days at work, as such, my eating hasn't been great and was quite excessive yesterday.

Based on that, I was extremely happy today with one of my best workouts in forever. Decided I would definitely use the huge amount of cals to push me through an epic epic epic workout.

Did my huge amount of cardio for soccer today and then weights, with bigger weights than normal!

Training

2hrs 50mins (180 mins) of cardio (running) at ~12.0km/h (7.6mi/h) @ 15% incline. So basically ~20mi

Then did some ATG squats, no belt or straps.

ATG squats (no belt etc)
(1) 60 (132) x 8
(2) 80 (176) x 8
(3) 100 (220) x 8
(4) 110 (242) x 8
(5) 120 (264) x 6
(6) 120 (264) x 6
(7) 130 (286) x 5
(8) 140 (308) x 5
(9) 150 (330) x 3
(10) 160 (352) x 2
(11) 170 (374) x 2
(12) 140 (308) x 5

Then did some chest stuff

Incline bench press
(1) 60 (132) x 8
(2) 70 (154) x 8
(3) 80 (176) x 8
(4) 90 (198) x 6
(5) 100 (220) x 5
(6) 100 (220) x 5
(7) 110 (242) x 3
(8) 110 (242) x 3
(9) 120 (264) x 1
(10) 100 (220) x 4
(11) 60 (132) x 9

Pec flies (machine)
(1) 68 x 10
(2) 75 x 10
(3) 89 x 10
(4) 96 x 8
(5) 96 x 6
(6) 54 x 8 (one arm)
(7) 54 x 8 (one arm)

Diet

I trained fasted as usual (with my preworkout) and didn’t have a protein shake til about 2:30pm.

According to MyFitnessPal

Calories: xxx
Protein: xxx
Fat: xxx
Carbohydrates: xxx
Fibre: xxx

Haven't been able to track properly (or been bothered with stuff atm going)

Had these for dinner

Duck and wild mushroom risotto



Pork with mint and apple coleslaw



Today’s song….






Also went in and saw Webber today. I really hope he posts a picture of his calves in my log for me, they impress me still to this day after a number of years knowing him.