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illusionz' ICF blog watch

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    (Original post by illusionz)
    Was a joke (excuse to smash another one) and always
    I started having my mass gainer shake basically as soon as I wake up..

    700 cals, 40g protein, but the feels in the stomach

    the feels...
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    (Original post by tehforum)
    I started having my mass gainer shake basically as soon as I wake up..

    700 cals, 40g protein, but the feels in the stomach

    the feels...
    I have no issue eating enough food. I ****ing love carbs. If I cook pasta I'll easily cook 200+g dry as a normal portion. It's only protein I don't get enough of. Eat plenty of carbs (breads/pasta/rice though not sugars) and enough fats.
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    (Original post by illusionz)
    I have no issue eating enough food. I ****ing love carbs. If I cook pasta I'll easily cook 200+g dry as a normal portion. It's only protein I don't get enough of. Eat plenty of carbs (breads/pasta/rice though not sugars) and enough fats.
    I'm talking digestion feels.

    and the aftermath

    lel

    yeah that was my usual portion of pasta = 200g. it's a sizeable amount, but doable.
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    (Original post by tehforum)
    I'm talking digestion feels.

    and the aftermath

    lel

    yeah that was my usual portion of pasta = 200g. it's a sizeable amount, but doable.
    Did a 500g packet on tour. Either the pasta went or my eyebrows did. Getting drunk that evening was a struggle.
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    (Original post by illusionz)
    Did a 500g packet on tour. Either the pasta went or my eyebrows did. Getting drunk that evening was a struggle.
    ahahaha

    yeah definitely the pasta!
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    (Original post by illusionz)
    24/2/14

    Back on the smith squats as maxed out the dumbells on single leg split squats last time. Sigh my gym is awful.
    50, 70, 100 x5
    112.5 5x5 PB

    Deadlift
    60, 100, 120, 130, 140 x5
    Hook grip was a monumental catastrophe. Was stronger with overhand than hook. Mixed was okish. 140 was more like 5x1 than 1x5 as had to keep drying hands

    OHP
    35, 40x5
    45 5x5 PB
    Them feels when someone with bigger arms than you asks if you're done with the 45kg barbell so he can go squat with it.

    Row -10%
    60 5x5

    BW Dips 8, 8, 7

    Bar curls 30 3x8, incline curls 12kg 5, 8, 8, 7

    Abs - stuff. They hurt.
    Your lifts are coming on awesomely, good work!
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    (Original post by illusionz)
    24/2/14

    OHP
    35, 40x5
    45 5x5 PB
    Them feels when someone with bigger arms than you asks if you're done with the 45kg barbell so he can go squat with it..
    Them feels when literally everyone struggling with 120-140kg deads for reps is bigger than you when you can dead 160kg for reps. I have them feels often .

    Same for bench TBH.

    Good job on the PEEBEE though!
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    As was away at the weekend had to alter my workout plan this week. Workout this morning and also hockey this evening. Not ideal so didn't do squats as would just ruin hockey. Got new bench and row PB though

    Bench
    20x15, 40x10, 50x5
    65 5x5 PB

    Row
    50x5
    60x6
    65 5x5 PB

    Shrugs with actual barbell rather than smith. Didn't feel as heavy - maybe poor form. Not sure, but traps didn't feel it as much as usual
    70x8
    75 3x8

    Skullcrushers
    bar + 22.5 4x8. Decided to try and video myself on 3rd set, ****ed up camera angle so did another. Smashed previous pb.

    As can't do 16kg dumbell curls for many reps at all did higher volume.
    30kg bar curls 3x8
    14kg incline curls 7, 7, 7 - couldn't get the 8th rep on any of the sets
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    Didn't check before but it looks like we're of similarly strength.. getting in here haha. You look like you lift though

    What sort of rows do you do? Grats on the PBs
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    Had a bit of a gap, was frustrating. No time to train on friday when I wanted to, then 2 hockey matches on saturday so had to wait until today. Was really hungover and had only eaten half a chicken and chips all day when I trained at like 7pm. Didn't want to be there but guilt won over laziness. Didn't do much progression as felt pretty ****.

    Squats
    Warmups then 112.5 5x5

    Deadlift
    60x5
    100x3
    120x3
    140x3
    145 5x1

    Had about 10-20s rest between each rep of 145, so think better described as 5x1. PB of sorts.

    OHP
    35x10
    45 5x5

    Row -10%
    60 6x5

    BW Dips 3x8

    Incline curls 8, 7, 5. Was running really short on time as had a roast at home and wasn't able to rest as long as I needed. Also generally tired etc


    (Original post by Implication)
    What sort of rows do you do? Grats on the PBs
    Yates style.
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    4/3/14

    Squat
    warmups not recorded
    115kg 5x5 PB

    Bench
    Judging from last time, didn't think I'd manage to progress this week as no spotter. Redid 65kg, added extra set so some sort of progress, in hindsight should probs have tried 5x6 rather than 6x5. Will try 67.5 next time.
    65kg 6x5

    Row
    Wasn't 100% happy with form last time on 65kg, so redid it again. Felt much better today, will progress next time.
    65kg 6x5

    Shrugs
    77.5kg 3x8

    Skulls
    EZ bar + 22.5 8, 8, 9. Went for 1 more rep on last set.

    Straight bar curls
    30kg x 8
    35kg x 8, 6
    30kg x 8
    Incline curls 14kg x6

    Gym shut, went home before I'd finished. Took longer than expected resting on my compounds. Squats took almost 30 minutes for warmups/streching and 5x5 lol
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    6/3/14

    Everything today felt great apart from the OHP which was terrible. Ah well.

    Squat
    117.5 5x5 PB

    OHP
    35x7
    45 2x6, 3x5
    Form bad... again.

    DL
    60x5
    100x3
    120x3
    150x3, 2 PB Rest between 3rd and 4th rep too long to claim same set imo. Was over 10s.
    155 x4+f PB
    Washed hands after 150, removed the sweat and suddeny boom. Grip was good. So close to smashing 155x5 but failed on last rep. Will wash hands before working set from now on and hopefully grip problem partially solved.

    Row -10%
    60 5x6
    6 rep sets to make up for the fact that main row hasn't increased and as a result the -10% weight not increased

    Dips + 5kg
    8, 8, 7 PB
    Given that a few weeks ago couldn't even do 1x8 BW dips very pleased to basically have 3x8 +5kg

    Straight bar curls
    35kg 8, 8, 6 PB
    Incline curls
    14kg 8, 8, 6

    Cable crunches
    73kg 20, 15, 13
    supersetted with
    Chins 5, 5, 4

    Biceps well and truly dead. I know I'm doing more bicep volume than the program says... but **** it, while I'm a young noob who recovers quick, what's the harm in doing more work?
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    (Original post by illusionz)
    6/3/14

    Everything today felt great apart from the OHP which was terrible. Ah well.

    Squat
    117.5 5x5 PB

    OHP
    35x7
    45 2x6, 3x5
    Form bad... again.

    DL
    60x5
    100x3
    120x3
    150x3, 2 PB Rest between 3rd and 4th rep too long to claim same set imo. Was over 10s.
    155 x4+f PB
    Washed hands after 150, removed the sweat and suddeny boom. Grip was good. So close to smashing 155x5 but failed on last rep. Will wash hands before working set from now on and hopefully grip problem partially solved.

    Row -10%
    60 5x6
    6 rep sets to make up for the fact that main row hasn't increased and as a result the -10% weight not increased

    Dips + 5kg
    8, 8, 7 PB
    Given that a few weeks ago couldn't even do 1x8 BW dips very pleased to basically have 3x8 +5kg

    Straight bar curls
    35kg 8, 8, 6 PB
    Incline curls
    14kg 8, 8, 6

    Cable crunches
    73kg 20, 15, 13
    supersetted with
    Chins 5, 5, 4

    Biceps well and truly dead. I know I'm doing more bicep volume than the program says... but **** it, while I'm a young noob who recovers quick, what's the harm in doing more work?
    God damn it man buy some liquid chalk from MP or wherever, your DL will rocket even more than its doing!

    Good job mate, the gains are strong
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    (Original post by Angry cucumber)
    God damn it man buy some liquid chalk from MP or wherever, your DL will rocket even more than its doing!

    Good job mate, the gains are strong
    I'll get round to it eventually lol

    Also 1RM calc saying that I now have dat der 2x BW DL. Now to work on my terrible upper body...
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    Progress day!

    Squat
    50, 70, 90 x5
    120 5x5 PB

    Bench
    20x10, 50x5, 60x3
    67.5 5x5 PB

    Row
    60x5
    67.5 5x5 PB

    Shrugs
    80x8, 77.5 2x8

    Skullcrushers
    EZ bar + 25 x 7
    EZ bar + 22.5 2x8
    Tempted to deload the bar and try and keep the elbows tucked in. My triceps burned like **** after these so it's definetely hitting them hard, don't know whether higher weight and poorer form is better than lower weight and strict form. I remember a big discussion a while back where the general consensus was cheating to get big weight up is better.

    Bicep work
    straight bar curls 35kg 8, 7, 7
    14kg incline curls 8, 6, 6

    No time for abs as needed to get home for a roast duck. Yeah buddy. Watched the rugby before went to gym also so was quite a tight session.

    As have been on ICF for a month and a half now just took a few pics. I lie. The reason for the pics was I managed to get an insane bicep pump today. Would do sexual favours to keep.
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    We have a similar physique.

    I noticed you do straight bar and incline curls!

    Isn't that a lot?
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    (Original post by tehforum)
    We have a similar physique.

    I noticed you do straight bar and incline curls!

    Isn't that a lot?
    Well, yes. Few reasons. I'm a bro at heart. Moar bicep work! But from a logical perspective there are two arguments which make sense in my head at least... Firstly as long as I'm recovering from one workout to the next... more work is surely better. Secondly getting progressive overload is hard with the bicep movements because the weight increases are relatively speaking, very big. Hence I can get my overload by higher volume rather than higher weight.
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    (Original post by illusionz)
    Well, yes. Few reasons. I'm a bro at heart. Moar bicep work! But from a logical perspective there are two arguments which make sense in my head at least... Firstly as long as I'm recovering from one workout to the next... more work is surely better. Secondly getting progressive overload is hard with the bicep movements because the weight increases are relatively speaking, very big. Hence I can get my overload by higher volume rather than higher weight.
    Possibly.

    I might start doing straight bar as well for the lulz.

    I also just bought liquid chalk because I've been meaning to buy some for a long time, but this thread has reminded me.

    Your arms are bigger though, even with a pump.

    Also, I finally got 12kg 3x8! with proper form
    aw yeah
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    11/3/14

    Squat
    120 5x5
    Felt pretty easy, will increase next time

    Deadlift
    60, 100 DOH x5
    120, 140, 155 mixed x3
    Was going for 155x5, felt easy, grip was solid, but on 1st rep I got a pain behind my right knee. Felt as if it was a tendon at the bottom of my hamstring. Ignored it for 2nd rep then it was worse on 3rd rep so stopped. Frustrating. Need to google to see if I can work out what the issue might be.

    OHP
    45kg 5x6
    Easy. Will go for 47.5 next time. Have been on 45 for a few workouts (so 6 rep sets to make it harder) now as wanted to get form decent (not leaning back like I'm doing the limbo).

    Row -10%
    62.5kg 5x5
    Easy. -10% so expected to be so.

    Dips + 6kg
    8, 8, 7+f
    So close to that last rep. Will go to 7kg next time nonetheless as basically had 3x8

    Bar curls 35kg 8, 8, 7+f. So close.
    Incline curls 8, 7, 5.

    No time for abs again. Got distracted before I left and didn't get there till like 20:15. Shuts at 22:30.

    Also wtb better arm/leg size ratio.
    Spoiler:
    Show
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    Nothing like a crotch shot to enlighten my evening

    Now that you can't deadlift.. how about some chalk for your spare time...

    Also you're missing core stuff out...

    Do some planks or something in your bedroom, add weight with books etc if you dont have time!

    On a better note, stop lifting, give me time to catch back up when I'm fixed and can out deadlift and squat you once more!
 
 
 
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