Accountability log

[Serotonin101]

Its good to see you keep at it. Keep it up!

 

[[S]alvatore]

Its good to see you keep at it. Keep it up!

Thanks man. I'm really struggling at the moment.

Yesterday:

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Get Up 12kg Left x 3 Right x 2
Squat 90kg x 5, 85kg x 5
Bench 70kg x 5, 65kg x 5
Row 75kg x 5, 5
Ab wheel x 5
OH Walk 40kg x 20 metres x 2

Forgot to do deads. 6 sets of singles later on today.

 

[Neoprimitive]

Struggling? just lacking the motivation or are you injured mate?

 

[[S]alvatore]

Struggling? just lacking the motivation or are you injured mate?

Motivation up the shit.

Regained a bit of confidence from todays session:


Get Up 16kg Left x 1 Right x 1
Squat 85kg x 1, 95kg x 1, 105kg x 1, 115kg x 1, 120kg x 1, 125kg x 1
Bench 60kg x 1, 80kg x 1, 90kg x 1, 100kg x 1, 110kg x 1, 115kg x 0
Row 70kg x 1, 90kg x 1, *Straps 100kg x 1, 1, 110kg x 1, 115kg x 0.
Trap bar deadlift 122kg x 1, 132kg x 1, 137kg x 1, 142kg x 1, 147kg x 1, 152kg x 1
Ab wheel x 5

PR's are in bold. Strength went up by 5kg on squat & 20kg on bench, not bad considering I never got close to training with those weights this passed week. I won't mark any of the deadlifts as PR's because I used the trap bar.

 

[[S]alvatore]

Haven't been training, physically feeling like garbage. Did a session last night:

Squat 95kg x 10, 10, 10
Bench 70kg x 8, 8, 8
BB Row 75kg x 8, 8, 8
BB Press 45kg x 8, 8, 8
Stiff leg deadlift 85kg x 8, 8, 8
BB Curls 25kg x 8, 8, 8

 

[Neoprimitive]

Sorry your feeling like Garbage mate, good to see you got a session in, that's dedication bro. Training when you feel like shit. Is it a serious health issue or just a general feeling of shite?

 

[[S]alvatore]

Sorry your feeling like Garbage mate, good to see you got a session in, that's dedication bro. Training when you feel like shit. Is it a serious health issue or just a general feeling of shite?

Fatigue, no motivation, random aches and pains (possibly caused by depression). Got a session in a couple of days ago, didn't get a chance to log it.

Carb depletion workout ALA Ultimate Diet 2.0.

Squat 50kg 12 sets x 15 reps/Supersetted with stiff leg deadlifts 40kg 12x15
DB Bench 18kg 12x15/BB Row 35kg 12x15
DB Press 11kg 12x15/Standing BB calf raises 60kg 12x15
EZ Curls 16kg 8x15/Tricep extensions 25kg 8x15

Had a really good pump everywhere at the end, even though I felt like I was going to vomit the whole time. 12 sets of squats supersetted with SLDLs is probably the worst thing you can do, I feel this is the only case where a leg press would be useful.

Over Christmas Eve & Christmas day I think I ate about 10-12,000 calories, so I'm carb loaded. Today I'll do a power workout (3-5 sets, 3-5 reps) and try to set some PR's.

 

[[S]alvatore]

Bodyweight: 90kg (Whoops)

Squat - 100kg x 4, 110kg x 4, 120kg x 3
Bench - 90kg x 5, 100kg x 2, 95kg x 2
Row - 90kg x 5, 95kg x 3, 100kg x 2
Chins - BW x 5, +10kg x 1, +5kg x 2
BTN - seated press 40kg x 5, 50kg x 6, 55kg x 2
BB Curl - 40kg x 6, 45kg x 2
Dips - +20kg x 6, +30kg x 4
Trap bar shrugs - 122kg x 6, 142kg x 6

Yep, just massive amounts of weight being lifted here.

 

[Genetic Freak]

Bodyweight: 90kg (Whoops)

Squat - 100kg x 4, 110kg x 4, 120kg x 3
Bench - 90kg x 5, 100kg x 2, 95kg x 2
Row - 90kg x 5, 95kg x 3, 100kg x 2
Chins - BW x 5, +10kg x 1, +5kg x 2
BTN - seated press 40kg x 5, 50kg x 6, 55kg x 2
BB Curl - 40kg x 6, 45kg x 2
Dips - +20kg x 6, +30kg x 4
Trap bar shrugs - 122kg x 6, 142kg x 6

Yep, just massive amounts of weight being lifted here.

I think I've mentioned it before... I don't believe your lifting enough total tonnage per muscle group...

I trained quads yesterday and racked up 38 metric tons (total reps = 38,000kgs) prior to crippling my legs 18 months ago leg day would be 56,000kgs...
I don't have huge legs either..!!

As an example: You did 11 reps total on legs....!!!!! (Really..!! legs are the body's largest muscle)...
I warm up with 30 reps, then up the weight to working sets that increase in weight: 25-20-10-10 reps..

I used to do 4 warm-up sets of 200kgs X 30 on leg press... Working sets: 30-20-15-10...

Not trying to get at you pal, but I think you need to re-think your training strategy, and up the total volume....

 

[[S]alvatore]

I think I've mentioned it before... I don't believe your lifting enough total tonnage per muscle group...
Not sure if you read my previous post, but that session was to try and set some pb's.

I trained quads yesterday and racked up 38 metric tons (total reps = 38,000kgs) prior to crippling my legs 18 months ago leg day would be 56,000kgs...
I don't have huge legs either..!!

As an example: You did 11 reps total on legs....!!!!! (Really..!! legs are the body's largest muscle)...
I warm up with 30 reps, then up the weight to working sets that increase in weight: 25-20-10-10 reps..

I used to do 4 warm-up sets of 200kgs X 30 on leg press... Working sets: 30-20-15-10...
If I remember correctly, you're not natural, is that right?

Not trying to get at you pal, but I think you need to re-think your training strategy, and up the total volume....
Discussing things is how you learn, and I'm not one to get butt-hurt if someone offers a suggestion or alternative to what I'm currently doing. But if I'm struggling to recover from doing 5x5 on 3-4 exercises a few times per week, how do you think I will cope if I increase the volume? Despite the lack of consistency, my lifts are either increasing or at least maintaining, same with my body.

.....

 

[Genetic Freak]

.....

Force your body to adapt, you'll be surprised what its capable of....

 

[Serotonin101]

^in order for me to do 15+ reps I had to drop my weight from 3 plates on each side to single plate. But my legs are growing like weeds I tells ya!

 

[[S]alvatore]

Ok, so I went ghost for a while (in my log anyway). I wasn't training for a couple of months, the 5x5 just buried me, so I needed a break. My eating also got out of control. At my heaviest I was 95kg/209lbs at 5'7" (Glycogen & water loaded). Bodyfat was probably as high as 25%.

In t-shirts I looked pretty big, but without clothes I was a pile of lard. I also got a nice farmers tan because I was too embarrassed to wear anything less than a t-shirt. Here are some pics from February:

I got fed up of being a bloofy pile of mess, so I started dieting. Bodyweight is now around 76kgs/167lbs. Anyone care to estimate bodyfat percentage? (15ish % maybe?) Here are some pics from this week:

Diet has been pretty strict, but I started studying and working a retail job again. I'm on my feet all day, so I'm burning a heap of calories. I'm also off of antidepressants, so I don't get a ravenous craving for carbohydrates anymore.

Due to my work and school schedule, training time is limited, so I've switched to Reverse Pyramid Training.

 

[nolys]

Keep up the good work bro.

 

[[S]alvatore]

Keep up the good work bro.

Thanks mate, I'm trying.

Yesterdays session:

Bodyweight 76.5kg

Bench - 85kg x 2, 82.5kg x 5, 75kg x 8, 70kg x 9
Dips - Bodyweight +30kg x 6, +25kg x 7, +20kg x 8
Standing french press - 40kg x 6, 35kg x 8
Curls - 35kg x 6, 30kg x 8

My previous bench session I got 82.5kg for 6 smooth reps, so I increased it to 85kg. Well that didn't go as planned.....

Cleaned up the garage a bit after my relatives bought me some gym mats, it doesn't look as ghettoish now:

 

[nolys]

Do you plan on using gear at all to further your training in the future?

 

[[S]alvatore]

Do you plan on using gear at all to further your training in the future?

You can't tell I'm running test and tren at the moment?






























Haha, did I get you?

For the physique I want, I will need to use eventually. That is probably a good 1-2 years away though. Why do you ask?

 

[nolys]

Lol good one you did mate, I have to say I felt a little bad there haha.
Trololol...

Purely out of interest I ask, knowing not to jump on now and showing restraint, waiting for the right moment shows that you will succeed when you do jump on the gear in my eyes

 

[[S]alvatore]

Lol good one you did mate, I have to say I felt a little bad there haha.
Trololol...

Purely out of interest I ask, knowing not to jump on now and showing restraint, waiting for the right moment shows that you will succeed when you do jump on the gear in my eyes

You never know, some guys barely look like they lift with a gram of gear (I think Guido posted an example in SD a while ago). If I was still 18-19, to be honest I would probably be using, my thought process is different now though (26 years old). The only thing I am concerned about is how I will respond, and if my genes will allow an aesthetically appealing physique.

To me, the epitome of physical perfection would be the likes of Frank Zane:

Or more applicable to me, Franco Columbu or Danny Padilla:

 

[[S]alvatore]

So with the added stress of exams and working 5-6 days a week, I managed to pick up the flu (I was waiting for it). It's only been 3 days though, and I'm almost over it. I put this down to eating 3-4 cloves of garlic with every meal.