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PRSOM=please rep some other member!

Nice bench PR, you nearly catching up to my bench now haha.

Also are you on drugs or something? You seem very hyper

PRSOM.... What an efficient acronym!

Your bench is like 82kg - is it not? That would put me at elite level.... challenge accepted. Yeah was very happy also happy with rows I was struggling with 22kg but 26kg felt more than alright!

I have never done drugs but honestly during that workout/day I was thinking to myself "this is what being on drugs feels like". This diet/training programme is geared towards manipulating nutrient partitioning and after carbing up I honestly felt like a God.

Reply 61

Amskyr

Oh also good to see you back - it was a sad day to see a natty warrior like you fall

Reply 62

Hellz_Bellz!

Subbing. We need more female fitness threads! :biggrin:

Reply 63

AreebWithaHat

Original post by Amskyr

Oh also good to see you back - it was a sad day to see a natty warrior like you fall

Thanks, I'm just going to stay to the fitness forum this time and not delve elsewhere.

Reply 64

Thiseas

That's quite a session you wrote up.

Reply 65

Amskyr

Original post by Thiseas

That's quite a session you wrote up.

Yes, yes it was

Reply 66

Amskyr

UD2 DAY 8

Depletion workout - chest/back/shoulders (1)

Bench

27 x15
27 x15
27 x15
25 x10
25 x12
25 x15

DB Incline Bench

10 x20
10 x15
10 x10
8 x16
8 x16
8 x16

DB Shoulder Press

6 x14
6 x13
6 x20
6 x 18

Lateral Raise

3 x20
4 x20

Lat Pull down

30 x18
30 x17
30 x13
30 x10 + 25 x5
25 x16
25 x16

DB Rows

14 x17
14 x17

40 minutes stretching

Decided to split the depletion into upper and lower rather than full body each day. No nausea today, but tonnes of lactic, its quite depressing when you are struggling under a 25kg bench... Cut my rests down and prolonged the time under tension to 45 secs minimum. Stretching was good. Saw him again :smile:

(edited 10 years ago)

Reply 67

Amskyr

UD2 DAY 9

Depletion - legs and arms (2)

Leg Press

50 x20
50 x17
50 x17
50 x15
50 x15
50 x13

Leg Extension

39 x20
39 x20
39 x15
39 x14
39 x12
39 x10

Leg Press (again)

54 x17
54 x15
54 x15
54 x13
54 x12
54 x10

Close Grip Bench

20 x20
25 x20
25 x15
25 x13

Bi Curls

6 x17
6 x15
6 x12
6 x12

Rows (forgot to do these yesterday)

14 x20
14 x17
14 x14
14 x13

Stretching - 25 minutes

Nutrition

Yesterday - 929 - PRO 136, CHO 31, FAT 30

Today - 963CAL - PRO 158, CHO 39, FAT 20

Goal - TARGET 1200CAL - PRO 170, CHO 50-65, FAT 35

Workout was actually fine, I worked hard but I got no nausea this time. This got me doubting that I was depleting properly, I wanted to feel the nausea but alas it did not come.

Feel like I should buy some casein or something as I am eating so much meat or if Im lazy a protein bar and its very expensive. I love the optimum nutrition one but that is also quite pricey - ultimate first world problems here.

Reply 68

AreebWithaHat

Original post by Amskyr

What's a depleting workout? Also 1000 calories, are you made mate? I get hungry on 4-5000.

Reply 69

Amskyr

Original post by AreebWithaHat

What's a depleting workout? Also 1000 calories, are you made mate? I get hungry on 4-5000.

Its just a part of the programme I am doing - its essentially a high rep, low rest workout - time under tension 45 - 60 seconds whilst on minimal carbs. Its purpose is to deplete glycogen stores so that when I carb load supercompensation occurs - I can store more carbs at a faster rate - allowing me to overfill the muscles with glycogen. Glycogen supercompensation is anabolic in itself with the physical stretching of the cell acting as a signal.

Essentially what this programme entails is 3.5 days of hard dieting - pretty much a protein sparing modified fast and then a 24 hour carb load to reverse any ill effects of dieting as well as theoretically making me stronger in the gym. Thats the nuts and bolts of the thing and yeah I know calories in calories out but one of the things I hate about cutting is losing strength/only training three times a week. Also in every area of my life I am an all or nothing person - Id rather just hit it hard than be moderate!

When you are eating nothing but protein its hard to feel hungry! If you look at my carb load days then youll see Im eating 4000cal+ with around 700 - 800g carbs so pyschologically I dont really feel I am on a "diet". I pretty much have nothing better to do right now than train and send of application so it gives me something to focus on!

Reply 70

AreebWithaHat

Original post by Amskyr

I tried a PSMF diet and lost a lot some strength. Not as much as I expected though and I didn't have a carb load day.

Reply 71

Amskyr

Original post by AreebWithaHat

I tried a PSMF diet and lost a lot some strength. Not as much as I expected though and I didn't have a carb load day.

protein simply mother ****er! PSMF is just so boring - were you hungry on it though? How long did you do it for - 3.5 days is my limit!

Reply 72

AreebWithaHat

Original post by Amskyr

protein simply mother ****er! PSMF is just so boring - were you hungry on it though? How long did you do it for - 3.5 days is my limit!

I did if for about 10 days before deciding it's not worth it. I wasn't too hungry but I got sick of chicken, fish and whey.

Reply 73

Amskyr

Original post by AreebWithaHat

I did if for about 10 days before deciding it's not worth it. I wasn't too hungry but I got sick of chicken, fish and whey.

I... I know that feel

UD2 DAY 10 (yesterday)

40 minutes cardio + 35 minutes stretching

macros were all on point

UD2 Day 11 - Intensity Workout

Bench

20 x12
40 x10
44 x7
44 x6

Lat Pull

25 x10
40 x8
40 x12

Incline Bench

8 x10
12 x12
12 x11

DB Row

12 x6
20 x9
20 x9

Seated DB Shoulder Press

10 x10
12 x6
12 x7

Seated Bicep curls

10 x6
10 x6

ex bar tricep extensions

bar x12
bar + 4kg x6

Close grip bench

bar x12
34 x12

Leg Press (normal)

50 x8
70 x6
80 x6
80 x8

Leg Press (feet adjusted so focus on quads + xtra deep)

50 x8
70 x8

Prone Leg Curl

18 x10
27 x7
23 x12

Leg Extension

54 x 8
54 x8
70 x6

Was a relatively good session, no time to stretch after as the gym was closing. As it is Halloween the gym was near empty and the scariest thing I saw was someone squatting the ez bar.

First time doing prone leg curls and they are brilliant - great movement! Less success on the tricep extensions all that happens is my elbows get sore and I cant feel my triceps. Me and my triceps have a bad relationship nothing hits them right :frown:

Started my carb load straight after my workout, I have just inhaled 100g of golden crunch cereal. I will eat bagel upon bagel with a side serving of bagel tomorrow :smile:

Reply 74

Amskyr

UD2 DAY 12 - Carb Load

Good day, may have another bagel or two before bed though - excited for tomorrows workout! No bloat and took in 30g of creatine, feels a bit like my Fridays are sponsored by New York Bagel Co. Did 30 minutes stretching which was chill

Reply 75

Amskyr

UD2 DAY 13 - Power Training

Bench

20x12
40 x3
53 x3 (+1 rep)
53 x3 d.s 50 x3 (+3 reps @53)

DB Row

22 x6
26 x6 (+3 reps)
26 x6 (+ 6 reps)

Incline Bench

14 x6
16 x6 (+1 rep)
16 x6 (+6 reps)

Shoulder Press

8 x7
16 x5 (+1 rep)
16 x5 (+1 rep)- possibly the worst last rep ever in db shoulder pressing history but it went up

Lat Pulldown

35 x6
50 x6 (+1 rep)
50 x7 (+2 reps)

Close Grip Bench

20 x6
40 x6 (weight increase)
40 x6

Seated Hammer Curls

10 x6
10 x6

Leg Press

50 x9
80 x6
100 x6
105 x6 (weight increase)

Prone Leg Curl (new exercise - these are the one)

18 x7
27 x6
32 x4
41 x3
36 x6

Leg Extension

41 x7
64 x6
73 x6
77 x6 (weight increase)

Single leg glute extension - didnt know what this was had a go lol

9 x6
18 x6
27 x6

+30 minutes stretching

All in all it was a good session, I arrived to the gym with butterflies in my stomach for no reason - I think I was just too excited lol. Upper body was all good bench felt nice but on both sets I lost my grove - I bet those reps looked ugly - still did it though. Shoulder press was also a bit ugly the weight is so heavy that I can barely feel it in my shoulders just so heavy.

Legs were a bit rushed - should have rested longer between sets. I must admit in the past I have been embarrassed about using machines but there is no need to feel ashamed. Prone leg curls feel so good and as I cant do stiff legged deads atm they more than make up for dat hammy engagement.

I am **** at unilateral work so I decided to have a shot at the single leg glute extension - my physio would be proud! It was so hard, definitely will have to work hard at them.

Reply 76

AreebWithaHat

WTH at your pulling movements. You DB row and lat pulldown only a little under me, you either have a strong back or mine is weak. Or maybe a bit of both :tongue:

Reply 77

Amskyr

Original post by AreebWithaHat

WTH at your pulling movements. You DB row and lat pulldown only a little under me, you either have a strong back or mine is weak. Or maybe a bit of both :tongue:

Back prob is my favourite muscle group to train since legs are a no go so I do really go for it! When I could pendlay row I was doing 60kg x5 whilst my bench was stalled out at 40kg... now my rows are pretty much inline with pressing movements. Thats how its meant to be isnt it? So they dont call you big B because of your back then? SOON THEY WILL. soon.

Reply 78

AreebWithaHat

Original post by Amskyr

One day. I have no idea why they call me big B, it annoys me so they use it to piss me off. I'm also called Dr Dickhead.

Reply 79

Amskyr

Original post by AreebWithaHat

One day. I have no idea why they call me big B, it annoys me so they use it to piss me off. I'm also called Dr Dickhead.

tbh I thought the guy in the vid called you big D, this would blend perfectly your two identities. food 4 thought. I dont have any nicknames apart form amsky (duh lol) so be gracious in accepting yours