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  • #16
    Greyskull LP
    ================
    # 6
    30/09/2011
    ================

    Bench Press
    145 x 5
    145 x 5
    145 x 9

    *Awesome! felt like I had 1/2 a rep left in the tank*

    Squat
    192 x 5
    192 x 5
    192 x 8

    *Good good, feel a lot better going back to squats, feels more natural, wanted to have an all out max rep last set but I always seem to keep a couple of reps in the tank maybe next week... hahaha*

    DB Curls
    38 x 8
    38 x 10

    *Goooood, next week I'll go for 10 reps in both sets!*

    Shrugs
    192 x 10
    192 x 12

    *Used the same weight from squats, pretty light because I don't use straps so this will hopefully improve grip strength as well*

    ================
    COMMENTS
    Pretty good workout, numbers are to be going up gotta stay on track with my diet and keep the protein numbers high and hopefully I'll lean out well. Next week I'll try get a vid of squats just as an update on form and stuff.
    Originally posted by thsfootball
    Stressing about what's catabolic- catabolic

    Comment


    • #17
      Week 3 - 4

      Greyskull LP
      ================
      # 1
      03/10/2011
      ================

      Standing Press
      99 x 5
      99 x 5
      99 x 7

      *Good good, got an extra rep, time to start micro loading *

      Squat
      198 x 5
      198 x 5
      198 x 10

      *Felt realllllll good, so happy that I swapped back to squats, wanted to get a vid but the gym was pretty busy*

      Chins
      bw + 0 x 8
      bw + 0 x 6

      *Had to do bw, my usual chins bar was being used :/*

      Shrugs
      176 x 20
      176 x 20

      *Gym bought a trap bar a few days ago, tried using it for shrugs, it was awesome! can't wait to use it for deads*

      ================
      COMMENTS
      Pretty good workout, feel like my strength is coming back! squats were really good, definitely will need to get a vid of squats soon
      Originally posted by thsfootball
      Stressing about what's catabolic- catabolic

      Comment


      • #18
        A suggestion for your DL is to use straps for just your work set. I warm up without them, but I don't want to worry about my grip/forearms giving out before my back. Some guys will give you shit about using straps, who cares. Its about working your back, not your grip. Hence, I don't use the straps on the warmups.

        Keep up the good work.
        Lets get serious. Lets get ugly. Beat the logbook - Gollum
        BEAT YOUR FREAKING LOGBOOK! That's what you should be worrying about - DC

        It has everything to do with what you put in your mouth. Stop putting unhealthy shit in your mouth - trucelt

        Save 5% at TrueProtein.com - snc768

        Comment


        • #19
          Thanks glyder, yeah you've got a point and I don't intend on competing in PL so it would be easier to strap up for the whole set.
          Originally posted by thsfootball
          Stressing about what's catabolic- catabolic

          Comment


          • #20
            Greyskull LP
            ================
            # 2
            05/10/2011
            ================

            Bench Press
            146 x 5
            146 x 5
            146 x 9

            *Awww hell yeah was definitely feeling solid today! Used the micro loading with these, I've got 1lb and 0.5lb chains, thinking of joining the two together so I can increase by 3lb one week then use the 2.5lb plates, eg 45lb, 48lb, 50lb etc, etc...*

            Deadlift
            253 x 15

            *Used straps, fuuuuuuuuu yeah!!, felt so good, was pretty rest pause but cranked out the reps, really out of breath at the end, gonna try and do this each week *

            DB Curls
            39 x 8
            39 x 8
            39 x 8

            *Omg the gun show was out, didn't want to go for 10 reps so I thought I'd try an extra set, don't know why but making pretty good progress!*

            Shrugs
            176 x 15
            176 x 15

            *Ok, loving the trap bar, it was just sitting there so why not, couldn't be bothered loading more weight onto it, didn't use straps so hopefully that'll count as some grip work *
            ================
            COMMENTS
            Pretty damn good workout, strength is definitely coming back, don't know why though, still pretty stressed with uni at the moment, although diet is becoming a bit more consistent by getting more protein. Enjoying carb backloading, scale weight isn't changing too drastically, probably too early to judge any fat loss though
            Last edited by daneoz; 10-05-2011, 11:38 PM.
            Originally posted by thsfootball
            Stressing about what's catabolic- catabolic

            Comment


            • #21
              Greyskull LP
              ================
              # 3
              07/10/2011
              ================

              Standing Press
              102 x 5
              102 x 5
              102 x 6

              *Little bit of progress, although progress is progress so I'm happy wore a belt on the last set to get a little tighter and lock my lower back so I don't lean back too much*

              Squat
              203 x 5
              203 x 5
              203 x 9

              *OOOOOOOOOOOH hells yeah! Soooo glad I switched back to oly squats instead of trying to do box squats, feels really comfortable, who needs this low bar wide stance crap :P Got a vid! depth I would say is good, chopped off the bottom of my feet though*
              [youtube]NKg-W6dZI-8[/youtube]

              Chins
              bw + 22 x 6
              bw + 22 x 5
              bw + 22 x 4
              bw + 22 x 3

              *Yeahhh buddy, wasn't too bad, didn't really care about rep ranges, just smashed them out, might just aim for total reps, I have no idea so chip in and share what works for you *

              Shrugs
              - Did 66 and 88lb DB for a set of 15 I think
              - Grabbed a BB and did 154lb for 20

              *Really don't care about these haha was pretty spent from squats*

              ================
              COMMENTS
              I'm feeling like I'm back again! strength feels really good and squats are going quite well. Other lifts seem to be going well, stress levels will rise asymptotically this week so I hope numbers don't take a beating mmmm time to enjoy carb back loading with some ice cream and pancakes tonight!! Gotta love dieting
              Originally posted by thsfootball
              Stressing about what's catabolic- catabolic

              Comment


              • #22
                Greyskull LP
                ================
                # 4
                10/10/2011
                ================

                Bench Press
                148 x 5
                148 x 5
                148 x 9

                *Niceee, felt pretty good still getting some reps, hopefully will smash past my old PR *

                Squat
                209 x 5
                209 x 5
                209 x 9

                *Sweeeeet, starting to feel heavy though! hope my form is going ok, gotta focus on keeping my lower back arched hard*

                DB Curls
                39 x 10
                39 x 10
                39 x 8

                *Pretty damn good I'd say I think its time....next week I'll try the 44s!! if reps are low then I'll add an extra set*

                Shrugs
                209 x 15
                209 x 20

                *Pretty good, did the reps pretty quick, wanted to get out of there!*

                ================
                COMMENTS
                Pretty good workout, strength seems to be going quite well...diet has been up and down, I've been pretty unprepared with foods so I'm trying to hang in there but eating the wrong things in becoming a daily thing....oh well I'm in the last week of uni.....stressful times arrrrrggghhhh...I'll just make sure protein is high :hungry:
                Originally posted by thsfootball
                Stressing about what's catabolic- catabolic

                Comment


                • #23
                  Greyskull LP
                  ================
                  # 4
                  17/10/2011
                  ================

                  Bench Press
                  152 x 5
                  152 x 5
                  152 x 8

                  *Pretty good, little bit of a struggle towards the end*

                  Squat
                  214 x 5
                  214 x 5
                  214 x 6

                  *GRRRRR feeling some lower back pain I think I tried to sit back a little which is not a good idea when doing high bar!! I'll have to get a vid and post in the main forum*

                  DB Curls
                  44 x 7
                  44 x 7
                  44 x 5

                  *The increase dropped numbers down a little, I'll stay with this weight and just work on reps*

                  Shrugs

                  *Bailed on these, was keen to head home*

                  ================
                  COMMENTS
                  Ok workout, getting some lower back pain from squats, will get a vid and post on the main forum.
                  Originally posted by thsfootball
                  Stressing about what's catabolic- catabolic

                  Comment


                  • #24
                    Greyskull LP
                    ================
                    # 5
                    19/10/2011
                    ================

                    Standing Press
                    104 x 5
                    104 x 5
                    104 x 5

                    *Fairly struggling with the last set, pushed it out though*

                    Deadlift
                    264 x 0 - So devo, don't know wtf happened, just didn't break the floor...been having some lower back trouble so this could be a sign I need to let it rest
                    SLDL
                    154 x 10
                    154 x 10

                    *Dropped the weight off and did some SLDL....might have some time off deads and see whats going on with my lower back*

                    Chins
                    bw + 22 x 5
                    bw + 22 x 5

                    *Pretty keen to go home at this point, struggled with the last set, probably more like 4.5 reps*

                    Shrugs
                    132 x 0

                    *Skipped these, was beat*

                    ================
                    COMMENTS
                    This lower back trouble really really sucks, seemed to have zapped all my strength from deads don't really want to have time off from squats and deads :'(
                    Originally posted by thsfootball
                    Stressing about what's catabolic- catabolic

                    Comment


                    • #25
                      Week 5 - 6

                      Greyskull LP
                      ================
                      # 1
                      31/10/2011
                      ================

                      Standing Press
                      99 x 5
                      99 x 5
                      99 x 8

                      *Dropped down some weight because I missed a week, got some good reps, last one was a grinder*

                      Squat
                      176 x 5
                      176 x 5
                      176 x 7

                      *Grrrr, high :/ and little sore somewhere around my lower back will take squats and deads light and hopefully this little niggle will go away, thinking of working on flexibility as well which should help...oh well if I wake up sore tomorrow might need to address this problem :'( *

                      Chins
                      bw + 0 x 8
                      bw + 0 x 6
                      bw + 0 x 3

                      *First set flew up, felt really explosive, then just died haha...oh wow, just remembered, did these in a SS with chest supported rows, lats got there pump on*

                      Shrugs
                      176 x 0
                      176 x 0

                      *Skipped these, was beat and sweaty*

                      ================
                      COMMENTS
                      Pretty good workout, sucks about the lower back little pain, wasn't as bad as when it happened a couple of weeks ago though, pretty much have finished uni for 4 months so I wanted to have a really good stress free blast! oh well if worst comes to worst I'll have to see the DR :/
                      Originally posted by thsfootball
                      Stressing about what's catabolic- catabolic

                      Comment


                      • #26
                        Greyskull LP
                        ================
                        # 2
                        02/11/2011
                        ================

                        Bench Press
                        154 x 5
                        154 x 5
                        154 x 7

                        *Nicee, probably had 8 but left one in the tank, wasn't in the power rack so didn't go to fail*

                        Deadlift

                        *Having a few weeks off due to lower back injury, might do some light work with the trap bar and work on speed and form*

                        DB Curls
                        44 x 7
                        44 x 7

                        *Not too shabby, will keep this weight and work on reps, if it gets too difficult to progress on then I'll swap back to BB curls*

                        Shrugs
                        176 x 0
                        176 x 0

                        *Didn't do these, was pretty tired and wanted to go home, might start doing neck work again, it was pretty good...*

                        In place of deadlifts I added some DB rows and lat pulldown...I'll probably add some SLDL but depends on how my lower back is feeling, not sure how to work around not deadlifting such a great lift

                        ================
                        COMMENTS
                        Pretty good workout, have nearly finished uni for the year!! so that's 4 damn months offfff WOOOOHOOOO!!! time to get some stress free quality time at the gym and beat the shit out of the log book
                        I want to be benching 225, squatting 315 and deadlifting 405....4 months? I'll do my best
                        Originally posted by thsfootball
                        Stressing about what's catabolic- catabolic

                        Comment


                        • #27
                          Greyskull LP
                          ================
                          # 3
                          04/11/2011
                          ================

                          Standing Press
                          102 x 5
                          102 x 5
                          102 x 7

                          *Goooood stuff, happy with these, hopefully I can keep reps above 5 for a few more weeks, power from the bottom seemed pretty good *

                          Goblet Squat SS DB swing
                          26 x 1, 1
                          26 x 2, 2
                          .....
                          26 x 10, 10

                          *Got this idea from...http://www.t-nation.com/free_online_...let_squats_101...wow this killed! I'll run it for a few weeks while I'm resting my lower back, legs felt cramped and pumped, kills to walk up stairs!! haha*


                          Chins
                          bw + 22 x 5
                          bw + 22 x 5

                          *Will probably start increasing weight and just stay at 2x5, once that stops working then maybe 3x3 or something or 4x3*

                          Neck Harness
                          27 x 20
                          27 x 20

                          *Want to start doing these again and be more consistent*

                          ================
                          COMMENTS
                          Pretty decent workout! squats killed my legs, hurts to walk up stairs :/ Press is going well. Changing diet to IF leangains, I think it will suit my schedule better seeing as I work as a surveyor and don't have set lunch breaks etc...
                          Originally posted by thsfootball
                          Stressing about what's catabolic- catabolic

                          Comment


                          • #28
                            Noice chins. Never really heard of Greyskull. Do you like it?

                            Comment


                            • #29
                              cheers man, yeah found it pretty good, squats go up fast because of the frequency (2x /week) and workouts are under an hour
                              Originally posted by thsfootball
                              Stressing about what's catabolic- catabolic

                              Comment


                              • #30
                                Diet update
                                Changing to IF, lean gains...yet to suss it out completely but that's what I'll have a look at today and will post macros.

                                here's a link if interested...http://doubleyourgains.com/musclebui...oach_Final.pdf

                                So this should be roughly my macros and plan...
                                Maintenance: 2500

                                Training Days
                                - 3000
                                - High carbs, moderate pro, low fat
                                - 35/40/25 (%) (pro/carb/fat)

                                1 pre workout meal(~20%), 1 post workout feast (~60%), final meal (~20%)

                                Rest Days
                                - 2000
                                - High pro, moderate fat, low carb
                                - 40/15/45 (%) (pro/carb/fat)

                                meal 1 (~40%), meal 2 (~30%), meal 3 (~30%)

                                Supps
                                - Whey concentrate
                                - Fish oil
                                Last edited by daneoz; 11-05-2011, 01:52 AM.
                                Originally posted by thsfootball
                                Stressing about what's catabolic- catabolic

                                Comment

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