Author Topic: Dreaming of a 220 pound bench.  (Read 25385 times)

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #15 on: August 13, 2013, 08:04:08 PM »
08-08-2013

Nutrition. For Thursday.

352 calories still rolling on now left to play with. (This continues from now on) Gives me a variable play of calories.

Calories 2571

Protein 188g

Fat 123g

Carbs 165g

So now 81 calories left to play with.


Goals consistently met this week apart from protein yesterday out by 6 grams. (made up for it today)

Few food pics. Only almonds, milk, bagel, peanut butter missing from the cameras shot.


5 medium eggs.
2 linseed plain toast
Cheese grated.
Bacon.
Tea.




Chicken, plain.
Stir fry veg.
Hot sauce.
Noodles.





Coconut rice with garlic, chilli, kidney beans.
Tandoori marinaded chicken, roasted, skinles

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #16 on: August 13, 2013, 08:04:58 PM »
09-08-2013

Lots to do today so no food postings i'm afraid

Workout scheduled off day..

Prep today for the 12 hr shift though.

5 medium eggs.
2 seed sensation plain toasted slices.
Half a sweet potato.
broccoli.
16 almonds.
coconut rice and kidney beans.
Chicken from last nights roasting session. (skinless thighs and legs)
Bagel.
Peanut butter.
Whole milk. Pint.
Plenty of tea.
Possibly 1 slice of pizza later on


Have a pleasant day all.

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #17 on: August 13, 2013, 08:05:39 PM »
11-08-2013

Session 3.



Weights are all in Kilograms. (pounds)


Squat
35 (77) X 5
43 (94.6) X 5
52 (114.4) X 5
61 (134.2)X 5
71 (156.2) X 3
52 (114.4) X 8

Few mins pause between sets.

BB Bench
32 (70.4) X 5
41 (90.2) X 5
49 (107.8) X 5
57 (125.4) X 5
67 (147.4) X 3
49 (107.8) X 8

Few mins pause between sets.

BB Row
40 (88) X 5 X 5

Few mins pause between sets.

3 Sets of 8 Dips
3 Sets bb curls
3 Sets tricep Extensions


Training time 1hr 28min (got interrupted as per usual)

Felt good today and still simple to execute. Am going to inches from bar tapping the side gates on squats and know my form for deads is going to change after doing some reading at work.

Started off with Dumbbell rows and as you see i used barbell today. Am going to sort my 5 rep max out and incorporate barbell into the workout like it should be as of the next session.

Dips are a weak point for me and was hard but managed.

Diet will be posted tomorrow evening for the three days i have not put in yet. (Not much cheating)

My weight has increased 4 pounds to 165 pounds in about 5 days but i can only put that down to possible creatine loading again.

I had to ask 2 lads if i could jump on the bench today as i would have been waiting a while. I know i don't look like i lift but i had to laugh when i was asked if i needed a spot for 67 kilos.. Was funny & i suppose you had to be there.

They were also asking me what the workout was and after a brief intro to it, i was cut short when i mentioned squatting!!!!!

Another two lads in their 20s who have hurty knees and a bad side-bottomed-front-flexor type issue (so another set of people who i see are not gonna make it)

Anyway, that's enough ranting today. Hope each and every one of you are happy and well. See you all soon.

Peace.

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #18 on: August 13, 2013, 08:06:22 PM »
12-08-2013

Nutrition. For Friday.

Target

2300.
160g protein
80g fat
Rest made up of Carbs and top 2.

81 calories still rolling on now left to play with. (This continues from now on) Gives me a variable play of calories.

Calories 2332

Protein 155g

Fat 83g

Carbs 222g

So now 49 calories left to play with.

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #19 on: August 13, 2013, 08:07:02 PM »
12-08-2013



    Nutrition. For Saturday

    Target

    2300.
    160g protein
    80g fat
    Rest made up of Carbs and top 2.

    49 calories still rolling on now left to play with. (This continues from now on) Gives me a variable play of calories.

    Calories 3055

    Protein 157g

    Fat 112g

    Carbs 333g

    So now -706 calories left to not play with.

    That's what a few slices of pizza can do to your MACROS.. And as i am going by the book and telling it how it is. Just shows you what your unprepared food eating can do to the works.... Just like a spanner..


Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #20 on: August 13, 2013, 08:07:58 PM »
12-08-2013

Nutrition. For Sunday.

Target

2300.
160g protein
80g fat
Rest made up of Carbs and top 2.

-706 calories still rolling on now left to play with. (This continues from now on) Gives me a variable play of calories.

Calories 1777

Protein 92.5g ----- Low, low, low

Fat 82.7g

Carbs 163.5g

So now 183 calories left to not play with.

All in all the past three days have been a bit crappy. The protein hit from Sunday is too low and should have substituted with supplements.

No one is perfect... I will not lose any sleep over it just yet. Discipline is needed for improvement. I can go with that.

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #21 on: August 13, 2013, 08:08:49 PM »
13-08-2013

Nutrition. For Monday.

Target

2300 calories
160g protein
80g fat
Rest made up of Carbs and top 2.

-183 calories still rolling on now left to play with. (This continues from now on) Gives me a variable play of calories.

Calories 1993

Protein 166g

Fat 83g

Carbs 148g

So now 124 calories left to play with. (BACK ON TRACK) All works out in the end. Without tracking you would never know what is going on.


On the starting block and tomorrows session is not going to come round soon enough.. Killing me training only 3 days a week...

Hope everyone is good and healthy.

Peace.

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #22 on: August 13, 2013, 08:10:19 PM »
13-08-2013

Bill Starr 5x5

Week 2

Workout 1 ---------- (pounds)

Squat
36 (79.2) X 5
45 (99) X 5
53 (116.6) X 5
62 136.4) X 5
71 (156.2) X 5

1,2 min pause between sets.

BB Bench
33 (72.6) X 5
42 (92.4) X 5
50 (110) X 5
58 (127.6) X 5
67 (147.4) X 5 ---- No pause and touch on rep 4.. Not happy, Sloppy from me and pissed me off.

1,2 min rest between sets.

Dumbbell row --------------->> Now BB row. Getting 5 rep max figures here so the bar can be used.
20 (44) X 5
35 (77) X 5
40 (88) X 5
40 (88) X 5
40 (88)X 5

1,2 min rest between sets.

2 Sets of 10kg (22) weighted hypers.
4 Sets of 10kg (22) weighted situps.

1 set of 5 VERY slow negative wide grip pullups.

Training time just over 1hr.

I have had a niggle in my lower right back like a small electric pinch for the past 2 days but ZERO feels when squatting so happy days.

No more wanting and wishing the weights to increase as this was for some reason MUCH harder than last weeks workout 1.

Post workout meal.
5 Large eggs.
2 slices of seed sensation.
Half a cup of oats.
spray butter.
cup of Tea.. Hnnnngggggg...

Have a good day all and peace.



I am hitting my bulk calories (332) over a period of time over maintenance. Not fretting on over or under consumption as long as Protonz and Fats are hit. Any surplus calories are swallowed up over time with indulging.

At some point i will put on enough weight for my TDEE to be 2300 for my weight, height, age. When this happens i will either look fat or less of a lawn dart than now!! It is an experiment that popped into my head whilst trying to sleep one night. I can under eat if my calories are getting to high over time and overeat if too low. Main thing is hitting them Macros. Set at as close to 155g (P) & 80g (F)

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #23 on: August 13, 2013, 08:10:56 PM »
Nutrition. For Tuesday.

Target

2300 calories
160g protein
80g fat
Rest made up of Carbs and top 2.

124 calories still rolling on now left to play with. (This continues from now on) Gives me a variable play of calories.

Calories 2585

Protein 163g

Fat 123g

Carbs 205g

So now -161 calories over to incorporate into my daily requirements.


Maybe it was the row today but my lower back is quite achy. I am also relieved (first time ever) that tomorrow is a rest day.

Never thought i would say that tbh.

Offline Lola

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Re: Dreaming of a 220 pound bench.
« Reply #24 on: August 13, 2013, 08:23:01 PM »
Are you stretching your hams? Tight hams & glutes kill my lower back.

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #25 on: August 13, 2013, 08:32:42 PM »
Are you stretching your hams? Tight hams & glutes kill my lower back.

I can twist n bend and squat with no trouble at all.

Every now and again i get a feelz like a shock (trying to find it as i type lol) Can not feel it.... is in buttock, side of leg. wierd, strange.

Not a worry. If i FEEL anything with bar warmup then it is a forced deload... No questions... I have a long road ahead and i am not getting injured for nothing.

Online Bando

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Re: Dreaming of a 220 pound bench.
« Reply #26 on: August 13, 2013, 11:42:53 PM »
If i FEEL anything with bar warmup then it is a forced deload... No questions... I have a long road ahead and i am not getting injured for nothing.

I have a bone spur in my hip and cyatica. When I squat deep and heavy it stretches out those tendons in my lower back/ass area and makes me feel a lot better. 

Injury is generally in the mind. The Iron does not recognize "injury."

The Iron recognizes only gravity and your response to it.
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Offline doughnutgut

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Re: Dreaming of a 220 pound bench.
« Reply #27 on: August 14, 2013, 09:20:38 AM »
If i FEEL anything with bar warmup then it is a forced deload... No questions... I have a long road ahead and i am not getting injured for nothing.

I have a bone spur in my hip and cyatica. When I squat deep and heavy it stretches out those tendons in my lower back/ass area and makes me feel a lot better. 

Injury is generally in the mind. The Iron does not recognize "injury."

The Iron recognizes only gravity and your response to it.

Good quote and solid advice Bando.

Cheers.

Offline Lola

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Re: Dreaming of a 220 pound bench.
« Reply #28 on: August 14, 2013, 10:28:31 AM »

Injury is generally in the mind. The Iron does not recognize "injury."

The Iron recognizes only gravity and your response to it.

Ooo I like this...

So... at what point does one actually listen to the "injury" (I struggle with the desire to say f-it, I'm pushing though, & the fear of ruptured whatever)

Online Bando

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Re: Dreaming of a 220 pound bench.
« Reply #29 on: August 14, 2013, 10:34:26 AM »

Injury is generally in the mind. The Iron does not recognize "injury."

The Iron recognizes only gravity and your response to it.

Ooo I like this...

So... at what point does one actually listen to the "injury" (I struggle with the desire to say f-it, I'm pushing though, & the fear of ruptured whatever)

IMO if you are good and warmed up and it still bothers you, then you should respect it. It all depends on where and what though, things like bicep tendons should be taken seriously, as they can snap.
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?