wheels
14/12/10
PULL UPS
BW x 6
BW x 6
BW x 6
BW x 6
BW + 7KG x 3
BW + 8KG x 3
BW + 9KG x 2
BW + 10KG x 2
BW + 12KG x 2
BW + 14KG x 1 (DROP SETS)---->
BW + 12KG x 1
BW + 10KG x 2
BW + 9KG x 3
BW + 8KG x 2
BW + 7KG x 3
BW x 4
LEG PRESS (feet together) (25KG plates)
1 plate per side x 5
2 pps x 5
3 pps x 5
4 pps x 5
4 pps x 5
4 pps x 5
4 pps x 5
4 pps + 2 x 10KG per side x 5
4 pps + 2 x 20KG per side x 5
4 pps + 2 x 20KG per side x 5 (drop sets)----->
4 pps x 5
3 pps x 8
2 pps x 12
1 pps x 16
Overall workout was good. My back was alright, so it’ll do until its totally cleared up. Looking forward to day 2 of the smolov tomorrow.
FOOD
FAT 270g
CARBS 35g
PROTEIN 325g
5 sets x 3 reps of plyo press ups
DAY 2 of SMOLOV
75KG 7 sets of 5
My chest was hurting all day today, if i bench more than twice in a week, my left pec has shooting pains in it. But i took some pain killers and cracked on.
FOOD
FAT 300g
CARBS 20g
PROTEIN 232g
Had a hectic day today, got called into work with no notice whatsoever. I didnt actually eat until 30 mins before the gym, which was at 7 o clock. I mostly had protein shakes with groundnut oil in.
16/12/10
Woke up with an urge to do power cleans, not done them for about half a year.
HANG CLEANS
bar x 8
bar x 5
40KG x 5
40 x 5
60 x 5
70 x 5
80 x 5
90 x 3
90 x 2
BARBELL SHRUGS
bar x 20
60KG x 12
100 x 12
140 x 2
120 x 6
100 x 12
100 x 12
110 x 6
110 x 8
100 x 10
Pleased with the hang cleans, my max hasnt gone down after not doing them in all those months, but my technique is poor.
My grip really let me down on the shrugs. First time doing barbell shrugs, felt good. There is no rhyme or reason to these workouts, other than my back was hurting. I think I might experiement with light squatting soon.
FOOD
FAT 275g
CARBS 30g
PROTEIN 310g
I assume you’re trying to drop some bodyfat, or do you just not do carbs well?
Training is looking good, keep it up.
Yeah mate. I’m on the anabolic diet, just finishing the 12 day carb deficit period. It’s worked wonders! I feel really lean around my waist, with everything else feeling the same and no loss of strength. It’s help me clean up my diet as well. Before i was eating whatever I could get so blew up in the wrong way.
I dont know if I handle carbs well, but I think im gonna add them back in soon. I have a carb up this weekend so see how it goes… You obviously handle carbs well judging by your picture mate!
17/12/10
SMOLOV DAY 3
80KG x 8 sets x 4 reps
My chest is holding out, there was a little pain, but the pain killers are holding it at bay. I think tomorrow is gonna be a killer.
LEG PRESS - (25KG PLATES)
2 pps x 5
2 pps x 5
3 pps x 5
4 pps x 3
4 pps 2 10s ps x 3
5 pps x 3
5 pps 2 10s ps x 3
5 pps 2 10s ps x 3 (drop sets----->
5 pps x 3
4 pps x 4
3 pps x 7
2 pps x 10
1 pps x 17
Carb up tonight, and the weekend. But I got man flu and little appetite, which is annoying.
FOOD
FAT 230g
CARBS 62g (probably more, only rough estimate. Im just gonna eat a shitload of food and not measure this weekend, cant wait!!)
PROTEIN 296g
18/12/10
SMOLOV DAY 4
85KG x 10 sets x 3 reps
Tweaked my ligament in my elbow yesterday, was worried that it would affect the workout. But it was fine. My left pec is still giving me grief, it hasnt got any worse though, which i suppose is a good sign.
FOOD
Don’t have a clue! haven’t measured anything. All i know is i’ve had a shit load of pasta, pancakes and ice cream, and a protein shake! Its nice to eat shit again, if it is only for a little while.
20/12/10
Supposed to be day 1 week 2 of smolov, but the snow hammered it down so the gym was shut, and ive got tonsillitus… Im gonna just carry on with day 2 on wednesday.
FOOD
FAT 345g
CARBS 40g
PROTEIN 305g
Just a quick idea of what I eat in a day, if anyone has any pointers, it would be appreciated.
MEAL 1 - 3-5 large eggs, 2-4 tbl spoons of olive oil, 2 sausage or 4 bacon
MEAL 2 - protein shake with 3 tbls of ground nut oil
MEAL 3 - 400g-500g of minced beef and 200g of broccoli
MEAL 4 - protein shake 3 tbls of ground nut oil
MEAL 5 - Whatever my family is having, usually a good portion of meat and veggies
MEAL 6 - tuna with 3 tbls of groundnut with spinach and/ or protein shake with 3 ground nut oil
It roughly works out to around 4000 calories, depending on what my family meal is. But the base is 4000 calories.
Thats almost what I’m doing FWIW.
Mine looks like:
-
2 scoops whey w/ 500ml whole milk
-
some kind of traditional english breakfast from work
-
2 scoops whey w/ 500ml whole milk
-
big dinner - bolognaise, chicken curry, chili that kind of thing - always got a good amount of veg in there
[post workout shake if I’m training]
-
Yoghurt w/ fruit, cashews and cinnamon
-
Usually polish off the rest of the big dinner I’ve made before bed cause I always make way too much food.
My base is 3500, I usually snack to get more. If the scales are moving the right way and you’re fit and healthy, dont fix it if its not broken is what I say.
Ha! Well my post is a bit redundant now, as I’ve decided to bring carbs back in. From all the research I’ve done, I just don’t think it’s the best diet for building muscle. I’m going to keep the base diet, just I’ll be adding carbs in pre, peri and post workout. I’ll have little to no carbs on off days. Today was an exception though, as I was weak and KFC was calling!
21/12/10
My tonsillitis is still in full flow, so no gym today. Gonna resume with smolov day 2, week 2 and squats tomorrow. I’m back home for christmas tomorrow, so I’ll only be using my home gym (which is basically a bench, squat stands and weights in my loft)
FOOD
FAT 251g
CARBS 147g
PROTEIN 300g
22/12/10
Smolov day 2 week 2
80KG x 7sets x 5 reps
Was hard doing it in my loft at home. The stands were right where my grip usually is, so had to make do with a wider grip.
SQUATS
47KG x 8
57 x 8
67 x 5
77 x 5
87 x 5
97 x 5
97 x 5
97 x 5
97 x 5
97 x 5
97 x 3 —> drop sets
87 x 4
67 x 5
47 x 3
Was done in nothing but boxers, infront of a mirror! The squats stands werent very stable, but it will do.
Did this workout after a 4 hour car journey. All i could think about was getting home and lifting lol. Couldnt really eat much today, as I had people to see and catch up one.
FOOD
FAT 180g
CARBS 180g
PROTEIN 250g
23/12/10
BENT OVER ROW
47KG x 10
47 x 10
67 x 10
82 x 10
82 x 10
92 x 10
102 x 8 (PR)
102 x 6 -----> drop sets
92 x 7
82 x 8
67 x 10
47 x 20
These felt good. I dunno if it’s cos i didnt do pull ups before hand, but it felt right. Im thinking cos the bar at home is alot shorter so it’s easier to balance? I dunno. Maybe cos I was training with my dad.
KROC ROWS
37KG x 17
37 x 18
37 x 15
Went to do barbell curls, but my elbos were hurting. Must be all the benching.
FOOD
FAT 240g
CARBS 225g
PROTEIN 270g
24/12/10
Smolov day 3 week 2
85KG x 8 sets x 4 reps
DEADLIFT
70KG x 3
120 x 3
130 x 3
140 x 3
150 x 3
160 x 3
160 x 1
Trained in a fitness gym back home with my mate, it was horrible. Everyone was staring thinking ‘what the fuck is he doing’ when i was doing deadlifts, or atleast thats what i thought. They were all in vests and 140lbs soaking wet. My grip really let me down on deads, i tore a callus off last week and i really felt it today. Got some straps coming from christmas, so it should help!
FOOD
FAT 200g
CARBS 200g
PROTEIN 300g
+
a shit load of guiness cos its christmas!
CHRISTMAS DAY
smolov day 4 week 2
90 x 10 sets x 3 reps
Man this was hard, luckily i had my dad spotting me. I got pinned in set 8 on the second rep, so gave up after that cos i had places to be and my pa was getting impatient. God knows how next week, im gonna do 95KG x 10 sets, without a spotter… i just realised its new years day next week, so the gym probs wont even be open!
BOXING DAY
HANG CLEANS
20KG x 5
40 x 5
40 x 5
50 x 5
60 x 5
70 x 4 …
stopped there cos of a mixture of poor technique and all the benching made my elbow hurt.
BARBELL SHRUGS
70KG x 12
90 x 10
110 x 5
100 x 10
100 x 10
100 x 10 ----> drop sets
90 x 8
80 x 10
70 x 12
60 x 14
40 x 20
I got straps for christmas, so put them to use. They dont half cut into my wrist, but the grip was better. Although ive only done barbell shrugs once before, 110 x 5 is a PR
FOOD
FAT 182g
CARBS 103g
PROTEIN 258g
A shit load of (about 12) mince pies, and about 3 pints of custard. All home made so i couldnt log it. I love being home!
Do you struggle with BB shrugs cutting into your balls, or is that just me? haha.
Good work through christmas, I need to start catching your numbers up!