Time to Grow!

Training Logs
41

1pm - 1 scoop whey, 60gr oats, 1 banana, 1 tbsp peanut butter, 2 tbps olive oil, 200 gr greek yogurt

330pm - 1 twix, 1 kitkat pre workout

upper body training - Stretch and foam roll and 2 sets complex

Flat bench 40, 60, 70, 80, 85, all x 5, 90 x 4 all supersetted with pull ups 8 reps

Incline BB bench - 60, 70, 75, 75 all x 5

BB shrugs 60 x 10 x 4 dropped the weight today and did 3 second isometric holds at the top. 1st time trying this and really felt my traps working. Going to continue with using these instead of normal tempo shrugs. See if it spurs any growth.

Pre exhaust straight arm pull downs with rope 25 x 10 x 4
Narrow grip pull downs 60 x 8 x 4

Tricep ext on cable flat bar 25 x 10, 27.5 x 12 x 3 supersetted with hammer curls DB 18’s x 8 x 4

Skull crushers BB 30 x 12 x 3 supersetted with BB curls 25 x 10 x 3, last set did 20 reps

Stretch and foam rolling 10 mins

530pm - 2 scoops whey, handful of berries, 50gr oats, 2 tbsp olive oil, 1 tbsp peanut butter

7pm - 1/4 chicken roasted with portion of coleslaw

Going out drinking tonight so just tried to get as many kcals in as possible. Bit short today but not by much and I’m sure i’ll end up grabbing a subway or something at 3am! Hopefully dont feel like a horses ass tomorrow…

42

1pm - 100 gr oats, 2 scoops whey, 1 banana, 200gr greek yogurt, 1 tbsp peanut butter, 2 tbsp olive oil

3pm - half a roast chicken with chilli sauce

530pm - 1 kitkat and a couple of small chocolates

630pm - 5 fish oil caps

Not much of an appetite today, well, i feel hungry but cant eat! my own fault though, drank too much last night!

730pm - 2 curried fried white fish fillets, large portion basmati rice, curried marrow and mushrooms, 1 tortilla wrap

9pm - 1 bounty bar

11pm - 2 big bowls of oats mixed with crunchy nut

43

12pm - 2 eggs, 2 sausages, beans, mushrooms

Was going to train today but ended up just going and having a kick about with a few mates for 2 hours from 1-3

4pm - 2 scoops whey, 100gr oats, banana, 200gr greek yogurt, 1 tbsp peanut butter, 2 tbsp olive oil

7pm - 300gr minced beef, rice, marrow, 1 tortilla

9pm - 1 chocolate bar

1130pm - 1 white fish fillet, half a quiche (cheese and onion) and 1 tortilla

44

1230pm - big bowl of crunchy nut, 1 twix (pre workout)

Lower body training - 10 mins stretching and foam rolling, mobility exercises

Squat - bar, 60, 70, 80, 90, 100, 100, 100 all x 5

Goblets (with 2 dumbells) - 20’s, 22, 26, 26, 26 all x 5

Unilateral leg curl - 20, 30, 35 all x 10, 40, 40, 40 all x 8

Calf raise on leg press - (hold at in stretch and peak position) 100, 120, 130, 130, 130 all x 15

50 crunches

Stretch and foam roll 10 mins to finish

Could really be assed to do much ab work today, might throw some in tomorrow to make up, otherwise decent session, felt a bit tired but got through it the numbers were ok

Post workout 3pm - 2 scoops whey, 100 gr oats, 200gr greek yogurt, 1 banana, 2 tbsp olive oil, 1 tbsp peanut butter

5pm - 5gr creatine, 5 fish oil caps

7pm - half roast chicken, marrow

9pm - chocolate bar

1030pm - 1.5 pita bread win chicken and salad. 1 bagel with cheese

45

1pm - same shake as yesterday

330pm - twix, bowl crunchy nut, 5 gr creatine

Starting a new creatine cycle, will stay on for 6 weeks then come off for 2 before starting a new cycle. Saw some good gains last time round. Using the monohydrate variety, i’ve tried estel ester before but did nothing for me. Will be interesting to see what gains i get now that I’m on a bulk, last time round i saw good stregth gains but no weight gain.

Upper body training - foam rolling, stretching and 2 sets complex 15 mins

Flat bench - bar, 40, 60, 70, 80, 85, 85 all x 5, 90 x 4 5 sets supersetted with pull ups

1 arm BB rows - 20, 25, 25, 25 all x 8 (first time i tried these, really felt my lower lats on these, will keep them in)

Incline DB press - 32x8, 36x7, 40x5 (bit of a spot on the last set but still a PB, happy with that)

Supinated BB row - 60, 70, 80, 80 all x 10-12 (havent done these in ages, kept fairly upright rowing into navel, really felt these in the lats, will keep these in too)

Loaded carry with DB 34’s - 2 sets walking about 15 metres

Lateral raises - 14’s x 15 x 2

Concentration curls - 16’s x 8 x 2

BB curls - 30 x 15, 35 x 10, last set me and my mate decided to be a bit stupid and have a Db curl competetion for a laugh, ended up doing 10’s for 40 reps. Major burn! doubt it did anything else though…

Stretch and foam roll 10 mins

Good session today, bit longer than usual and more volume/exercises but the mate who i train with only gets to the gym twice a week at the moment so he insisted on doing a lot more work that i would normally do. Very taxing! but really enjoyed it and put up some good numbers. Didnt hit as much shoulders as i’d have liked but he’s carrying an injury so had to accomodate, no biggie, will focus more on shoulders next session.

6pm - post workout 1.5 scoops whey, 250ml lucozade (loads of traffic today so didnt get home till 45mins after training)

730pm - 1/4 chicken, mixed veg curry with coconut milk

9pm - bounty

1030pm - same as 730pm

1130pm - bagel with smoked salmon and cream cheese

46

12pm - same shake as usual

2pm - 3 fried eggs

3pm - 2 snickers bars pre workout, 5 gr creatine

Lower body training - 10 mins stretch, foam roll, mobility exercises

Training with my buddy today so decided to follow him and back squat again, didnt feel tight or too sore from Monday’s session so why not.

Back squats - bar, 60, 70, 80, 90, 100, 105 (PB) all x 5, 110 x 3 (PB) 2 pb’s today, really happy with these. Could have squeezed out another rep on the 110 but my shorts ripped mid set and completely put me off!

SLSS with BB - bar, 20, 40, 40, 40 all x 5 crazy glute pump on these

SLDL - 40, 60, 80, 90, 100, 110 all x 5

Calf raise on LP - 100, 120, 140, 140 (PB) all x 15 - calves were on absolute fire after these! did super slow reps as normal

2 sets leg raise/reverse crunch 10 reps each
1 set slow crunches 20 reps
1 set russian twist (throwing ball to partner)

Stretch and foam roll 10 mins

Really good session today, happy with all the PB’s. Having a spot makes such a huge difference when training legs!

Also weighed myself as leaving the gym. With clothes on as usual, came in at 76.10kg’s! Heaviest i’ve ever been. Chuffed with the progress so far, just got to keep it up. Might have to up my kcals soon as when I calculated how many i needed it was based on a weight of 70kgs. Although i wont bother until i stop putting on the kg’s. No point really.

6pm - 1.5 scoops whey, 20gr dextrose

7pm - 1/4 chicken, mixed veg curry with coconut milk

1030 - same as 7pm

11pm - 2 scoops ice cream

47

Dre thats really good going mate. How are you finding taking the two choccy bars pre workout? Looks like its not hurting you? i’ve ripped my shorts squatting too! You have to try and see the funny side I spose…

48

[quote]buddaboy wrote:
Dre thats really good going mate. How are you finding taking the two choccy bars pre workout? Looks like its not hurting you? i’ve ripped my shorts squatting too! You have to try and see the funny side I spose…[/quote]

Thanks man.

The choccy bars have really helped tbh. I’ve never been able to put so much weight on so quickly whilst not getting flabby round the middle. Thanks for the recommendation!

As for the shorts, yeah, i did laugh afterwards. My mate spotting me thought id torn something in my knee! I’m just thankful that wasnt the case.

49

1pm - usual monster shake

330pm - 3/4 cheese and onion quiche, 1 sliced tomato

530 - half a twix and 3 small milk chocolates

7pm - 2/3 pork loin, mixed veg with rice

8pm - small bowl mixed veg with rice

1030pm - 1 bounty bar, 2 slice brown bread with smoked salmon and cream cheese

50

1230pm - usual shake

3pm - pre workout 2 snickers bars

Upper body training - 10 mins stretch, foam roll and 2 complex as usual

2 sets face pulls low weight

Flat DB press - 20’s, 24, 28, 30, 32 all for 8, 36 x 6, 42 x 4 (PB), 36 x 7, 32 x 9

Decline cable flys - 12.5 x 10 x 3 really squeezed the peak contraction on these. Hurt like hell, but good kind of pain :slight_smile:

DB shoulder press 30 x 5, 26 x 8 x 4

Seated rear delt DB 12 x 15, 12 x 15, 12 x 12

Supinated bent over BB row 40 x 10, 60 x 10, 80 x 8 x 3

EZ BB curls 20 x 10, 30 x 10, 35 x 8 x 3 supersetted with standing tri ext same weight same reps

Stretch and foam roll 10 mins

Good session today, really happy with the PB on the Db press. Not sure if it has anything to do with the creatine. I wouldnt think so as only been using for 3 days. I guess its more down to the weight increase. Either way always good to see the numbers going up.

6pm - post workout 1.5 scoops whey, 1 tbsp olive oil, 20gr dextrose, 5 gr creatine

730pm - 2 salmon fillets, spinach, few croquette potatoes

51

Dre: what is a ‘Monster shake’?

I’ve started making what I call ‘blender bombs’ I get 2 pints of water, a large scoop of apple fiber, a large scoop of flaxseed powder, 2 large scoops of egg white powder, a large spoon of peanut butter, a large spoon of almond butter (all from MP) and 4 scoops of PHD pharma whey. I blend it up and make 2 serious business protein shakes!

I’m glad you’re benefitting from the 2 chocolate bars, I do this religiously now :wink:

That side triceps shot in the avatar looks good mate. We’ll get together in the new year and hit the gym when we’ve both free?

52

[quote]buddaboy wrote:
Dre: what is a ‘Monster shake’?

I’ve started making what I call ‘blender bombs’ I get 2 pints of water, a large scoop of apple fiber, a large scoop of flaxseed powder, 2 large scoops of egg white powder, a large spoon of peanut butter, a large spoon of almond butter (all from MP) and 4 scoops of PHD pharma whey. I blend it up and make 2 serious business protein shakes!

I’m glad you’re benefitting from the 2 chocolate bars, I do this religiously now :wink:

That side triceps shot in the avatar looks good mate. We’ll get together in the new year and hit the gym when we’ve both free?[/quote]

haha ah the monster shake. Maybe not as beastly as yours, i’m not sure.

Anyway, i put 1 pint water,2 scoops true whey Mp, 100gr oats, 1 banana or handful of mixed berries, 2 tbsp olive oil, 1 tbsp peanut butter and 200gr greek yogurt. Comes in at about 1200kcals.

Yeah would be great to get together for a lift mate. Always good to train with new people. Tends to bring out your weaknesses. Thanks for the compliment on the pic. One of the fellas i talk to in the gym today commented on the fact that i looked like i’d put on a lot of size. Always nice to hear!

53

You’re leaner than I ever was when I was natural. I managed to gain weight but was never lean with it -( I saw a picture of me earlier taken in the summer before I was doing the 2 choccy bars pre workout, I was on holiday so I had my top off but I hadn’t trained for 2 weeks and was prolly a bit bloated from (all) the alcohol! But you can see the difference in body fat, and I was lighter!

I’ll try that monster shake! I’m loving that MP peanut butter,they do 3 for £12! Now THAT is value!

54

[quote]buddaboy wrote:
You’re leaner than I ever was when I was natural. I managed to gain weight but was never lean with it -( I saw a picture of me earlier taken in the summer before I was doing the 2 choccy bars pre workout, I was on holiday so I had my top off but I hadn’t trained for 2 weeks and was prolly a bit bloated from (all) the alcohol! But you can see the difference in body fat, and I was lighter!

I’ll try that monster shake! I’m loving that MP peanut butter,they do 3 for £12! Now THAT is value![/quote]

Yeah i’m lucky in that its pretty easy for me to stay relatively lean even when bulking. Although if i continue gaining at the rate i’m gaining i’m sure it’ll catch up with me.
My lifting numbers seem to be going up too which i’m happy about. Been stuck in a few lifts for ages so really nice to see the numbers moving up again.

As for the peanut butter, yeah you cant beat it. Although for some reason my cpu is playing up and evertime i get to the paying bit on the MP site it refreshes and goes back to the summary. Pain in the ass, tried 4 times now!

55

Right, didnt train this weekend and diet was pretty poor. Worked from 930am-11pm on Saturday with only a couple of 10 minute breaks so could barely eat all day. In the end prob hit about 3k kcals so not too bad but not ideal. Yesterday was a bit better, ate enough kcals but all rubbish, pizza, chinese etc…Also i’ve managed to contract man flu! no where near as mad as poor old buddyboy but runny nose, chesty cough etc… Gonne train today anyway though and see how it goes

Anyway today back to normal 10am - 1 banana

1pm - big bowl crunchy nut

2pm - 2 scoops whey, 1 banana, 1 tbsp peanut butter, 2 tbsp olive oil - need to pick up some greek yogurt and oats, ran out.

230pm - 2 snickers bars pre workout

Upper body training - stretching and foam rolling 10 mins and 2 sets complex

Flat bench - 40, 60, 70, 80, 85, 85, 82.5 all x 5 3 sets SS with pull ups 8 reps each

Seated overhead press - bar, 40, 50 all x 8, 60, 60, 60 all x 6

Bent over rows (underhand) 60, 70, 80, 80, 80 all x 8

1 arm db rows - 34 x 8 x 3

BB shrugs - 60 x 10 x 3 (3 second hold at top position)

Seated Db curls - 16’s, 20, 20, 20 all x 8

Cable ext - 27.5 x 12 x 5

Stretch and foam roll 5 mins

Not feeling good today, really blocked nose and chest feels like shit. Given how i feel happy with today’s session. Felt out of breath most of the time but managed to get the work in. Numbers werent great but was happy just to be able to lift.

Post workout 5pm - 1.5 scoops whey, 250ml milk, 2 tbsp olive oil, 20gr dextrose, 5 gr creatine

6pm - 5 egg omellette with 60gr feta cheese, 1 tomato and a knob of butter

9pm - half a bounty, basmati rice and mixed veg curry

1030pm - 2 slices white bloomer, cream cheese and smoked salmon

56

12pm - big bowl crunchy nut

115pm - 2 scoops whey, 1 banana, 2 tbsp olive oil, 1 tbsp peanut butter

Not sure if i’m going to hit the gym today. Chest feels even worse than yesterday. Meant to be doing lower body, tbh dont think i’ve got the lungs for it today. Will see if i feel any better later on but not counting on it.

3pm - cheese and tomato sandwich

5pm - 1.5 scoops whey, 1 banana, 2 tbsp olive oil, 5 gr creatine

7pm - 1/4 chicken, few slices of gammon, croquette potatoes and spinach

9pm - 1 bounty

12am - 2 chicken, goats cheese and tomato wraps

57

130pm - big bowl crunchy nut, 2 scoops whey, 2 tbsp olive oil, 5 gr creatine, 1 snickers bar (pre workout)

Did upper body again today as i’m training lower body with my buddy tomorrow

5 mins stretcha and foam rolling, 2 sets face pulls, 2 sets complex

incline DB - 18’s, 22, 26, 30, 32 all x 8, 36 x 6, 40 x 4, 34 x 8

Bent over row underhand - bar, 60, 80, 80, 80, 80, 80 all x 8

Upright rows - 25 x 10, 35, 35, 35, 35 all x 10

Seated db curls - 20’s, 20, 20, 20 all x 6

Overhead tri ext db 14’s x 8 x 2

Stetch and foam roll 5 mins

Quick session today, still feel like shit, was out of breath a lot of the time and wasnt able to superset anything as i would normally. Happy that i still managed to get a lift in though so cant complain. Hopefully i feel a bit better tomorrow for legs otherwise i’m going to be sucking some serious wind! Gonna take a page out of BB’s book and have some therepeutic sex tonight! :wink:

Post workout 330pm - 1.5 scoops whey, 200gr greek yogurt, 3 tbsp olive oil, 20gr dextrose, handful mixed berries

7pm - stir fried rice, chicken, gamon and mixzed veg, 2 portions

10pm - stir fried rice noodles with veg and a salmon fillet

58

10am - 1 scoop whey, 2 tbsp olive oil

1230pm - 1 snickers bar, 1 slice chocolate cake, half a kinder bueno

Lower body training - stretch and foam roll 10 mins

Back squats - bar, 40, 60, 80, 90 all x 5, 100 x 2, 110 x 1, 120 x 1, 125 x 1 (PB on the 120 and 125!!)

SLDL - 60, 70, 80, 90, 90, 90 all x 5

Single leg curl - 40 x 8 x 3

Calf raise - 1 set 23 reps 100kg (ran out of time!)

Stretch and foam roll 5 mins

Really happy with todays session. 2 PB’s on the squat. Best lift prior to today was 110 for 3 so 125 for 1 was a big jump. Got good depth. Definately couldnt have done anymore though!

Still feeling ill too, hoping this bloody cold goes away soon! Working outdoors Fri, Sat, Mon - Wed so doubt i’ll get any better.

Post workout (bit late cause had to take little bro to the dentist) 4pm - 2 scoops whey, 200 gr greek yogurt, 20gr dextrose, 5 gr creatine

6pm - half kinder bueno

730pm - 5 slices roast beef, 1.5 potatoes, carrots, parsnips and gravy

10pm - stir fried rice with chicken and gammon

12am - same as 10pm

59

How you feeling Dre? I really hope you’re not getting what I’ve got mate…

60

[quote]buddaboy wrote:
How you feeling Dre? I really hope you’re not getting what I’ve got mate…[/quote]

So so mate, still got a bit of a chesty cough and runny nose but nothing major. I’m managing to lift, albeit with a little difficulty, get out mof breath a lot quicker than normal. Putting up PB numbers in some lifts so cant be that bad! :slight_smile:

I’m working outdoors friday, saturday and monday through wednesday though so I’m hoping it doesnt get any worse. Just got to wrap up i guess.

Thanks for asking