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    (Original post by Implication)
    FitNotes Workout - Monday 7th November 2016

    ** Flat TnG Barbell Bench Press **
    - 20.0 kgs x 15 reps
    - 40.0 kgs x 8 reps
    - 52.5 kgs x 3 reps
    - 62.5 kgs x 5 reps
    - 62.5 kgs x 5 reps
    - 62.5 kgs x 5 reps

    Hurt my neck somehow

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    How bad is it?
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    (Original post by Unistudent77)
    How bad is it?
    Not very. Just a strain or something, hurts like a ***** when I move in certain ways but nothing crippling. Could have carried on but squatting and pressing hurt and I knew deads would put strain on it

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    (Original post by Implication)
    Not very. Just a strain or something, hurts like a ***** when I move in certain ways but nothing crippling. Could have carried on but squatting and pressing hurt and I knew deads would put strain on it

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    That's not too bad then mate
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    Was gonna gym today as my neck was almost fine yesterday, slept badly on it tho. Also cant decide whether to keep counting macros, is a pain in the ass to spend 5 mins logging food on my laptop every evening. Was fine as student because it was like 20 seconds whenever I ate because I was usually on my laptop, now I have to do all at once when I get in

    Tried mfp but didnt rate it and you have to pay to get macros

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    (Original post by Implication)
    Was gonna gym today as my neck was almost fine yesterday, slept badly on it tho. Also cant decide whether to keep counting macros, is a pain in the ass to spend 5 mins logging food on my laptop every evening. Was fine as student because it was like 20 seconds whenever I ate because I was usually on my laptop, now I have to do all at once when I get in

    Tried mfp but didnt rate it and you have to pay to get macros

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    Why do you need macro breakdown?

    Like surely calorie counting with a eye on protein intake is enough?

    All of that is provided by mfp.


    You're going from tracking your macronutrient breakdown to now potentially not tracking at all...?

    If you want to make gains, after the time you have been training, you need to be in a calorific surplus.

    Up to you bro but i'd find it difficult doing that without tracking. Suppose you could use a scale to track your weight.
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    I don't think that tracking is necessary. Especially if someone has a good feel of the values of the impact of the balance of their foods from having tracked previously.
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    (Original post by Gone Revising II)
    I don't think that tracking is necessary. Especially if someone has a good feel of the values of the impact of the balance of their foods from having tracked previously.
    Fair.

    Scale plus keeping decent protein intake would be sufficient i suppose
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    yeah I'm hitting my protein without really trying and I'm not cutting so I figure I can just kind of adjust based on the scales every day

    I could do mfp with just cals though i guess

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    (Original post by Implication)
    yeah I'm hitting my protein without really trying and I'm not cutting so I figure I can just kind of adjust based on the scales every day

    I could do mfp with just cals though i guess

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    What is your protein intake aim?

    That's what i do. Track calories and protein. At our level i really don't see the need....
    Especially when not cutting
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    (Original post by Unistudent77)
    What is your protein intake aim?

    That's what i do. Track calories and protein. At our level i really don't see the need....
    Especially when not cutting
    1.5-1.75g/kg bw

    Well when i was using my own database it was quite literally zero extra effort to track all macros once I'd set up each food item per 100g etc

    I actually paid more attention to fruit/veg, fibre, salt and red/processed meat than fat/carbs etc but hey

    Might give mfp a go tho tbh

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    (Original post by Implication)
    1.5-1.75g/kg bw

    Well when i was using my own database it was quite literally zero extra effort to track all macros once I'd set up each food item per 100g etc

    I actually paid more attention to fruit/veg, fibre, salt and red/processed meat than fat/carbs etc but hey

    Might give mfp a go tho tbh

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    Fair.
    Seems like so much effort.
    I consume far too much dairy and red meat for me to bother with that, will fix diet when i have money.

    You should son
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    Actual update: Neck mostly better, trampolining comp went well (didn't medal but new PB)... But lost half a stone vomming/not eating Sunday and Monday. Hopefully mostly water weight etc, back in gym for a light session this morning

    FitNotes Workout - Wednesday 16th November 2016

    ** Long Pause Flat Barbell Bench Press **
    - 20.0 kgs x 5 reps
    - 40.0 kgs x 3 reps
    - 52.5 kgs x 3 reps [PR]
    - 52.5 kgs x 3 reps
    - 52.5 kgs x 3 reps

    ** Chin Up **
    - 70.3 kgs x 5 reps
    - 70.3 kgs x 4 reps
    - 70.3 kgs x 4 reps
    - 70.3 kgs x 3 reps
    - 70.3 kgs x 3 reps
    - 70.3 kgs x 3 reps
    - 70.3 kgs x 2 reps
    - 70.3 kgs x 3 reps
    - 70.3 kgs x 2 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 8 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps

    ** Romanian Deadlift **
    - 60.0 kgs x 8 reps
    - 100.0 kgs x 3 reps
    - 105.0 kgs x 8 reps
    - 105.0 kgs x 8 reps

    Barely broke 100kg from the floor to set up lol, was supposed to be 120kg for work sets. I shall keep eating

    ** Klokov Press **
    - 22.5 kgs x 8 reps
    - 22.5 kgs x 8 reps
    - 22.5 kgs x 8 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 8 reps
    - 2.0 kgs x 8 reps
    - 2.0 kgs x 8 reps

    ** Rope Push Down **
    - 21.0 kgs x 8 reps [PR]
    - 21.0 kgs x 8 reps
    - 21.0 kgs x 8 reps

    ** Face Pull **
    - 12.5 kgs x 8 reps
    - 12.5 kgs x 8 reps
    - 12.5 kgs x 8 reps

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    FitNotes Workout - Friday 18th November 2016

    ** Flat TnG Barbell Bench Press **
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 3 reps
    - 65.0 kgs x 3 reps
    - 60.0 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 8 reps
    - 30.0 kgs x 4 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps

    ** Barbell Squat **
    - 40.0 kgs x 4 reps
    - 40.0 kgs x 6 reps
    - 65.0 kgs x 4 reps
    - 80.0 kgs x 3 reps
    - 80.0 kgs x 3 reps

    ** Deadlift **
    - 80.0 kgs x 6 reps
    - 120.0 kgs x 2 reps
    - 140.0 kgs x 1 rep

    Was expecting these to be hard after Wednesday, then warm up felt super light so was expecting to hit 140x5, then first one was so so slow off the floor I left it at a single. Was gonna do a back off set but was running out of time and haven't done rows etc in aaages

    ** Rippetoe Row **
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Barbell Curl **
    - 20.0 kgs x 11 reps [PR]
    - 20.0 kgs x 11 reps
    - 20.0 kgs x 9 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

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    FitNotes Workout - Monday 21st November 2016

    ** Flat Dumbbell Bench Press **
    - 14.0 kgs x 8 reps
    - 20.0 kgs x 10 reps [PR]
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 10 reps

    Didnt get to the gym before opening so couldn't get a rack

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 8 reps
    - 32.5 kgs x 4 reps
    - 42.5 kgs x 5 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 2 reps

    ** Barbell Squat **
    - 42.5 kgs x 6 reps
    - 65.0 kgs x 5 reps
    - 82.5 kgs x 3 reps
    - 82.5 kgs x 3 reps

    ** Deadlift **
    - 60.0 kgs x 8 reps
    - 90.0 kgs x 5 reps
    - 120.0 kgs x 1 rep
    - 140.0 kgs x 3 reps

    ** Rippetoe Row **
    - 50.0 kgs x 9 reps [PR]
    - 50.0 kgs x 9 reps
    - 50.0 kgs x 9 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 8 reps
    - 2.5 kgs x 8 reps
    - 2.5 kgs x 8 reps

    ** Barbell Curl **
    - 20.0 kgs x 11 reps
    - 20.0 kgs x 11 reps
    - 20.0 kgs x 11 reps

    ** Rear Delt Dumbbell Raise **
    - 2.5 kgs x 8 reps
    - 2.5 kgs x 8 reps
    - 2.5 kgs x 8 reps
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    Your deadlift is way stronger than your squat...... Is it front squat? Actually I also tried to lift in the past (64.5kg BW), but when I reached 100 kg squat I get some injury. Now I come to the conclusion that, I should lift not more than 50-60% of 1RM during my lifting workouts. Now I decide I will lift 100kg when it is my 50-60% of 1RM otherwise I will not give it a try in future...
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    (Original post by physicst)
    Your deadlift is way stronger than your squat...... Is it front squat? Actually I also tried to lift in the past (64.5kg BW), but when I reached 100 kg squat I get some injury. Now I come to the conclusion that, I should lift not more than 50-60% of 1RM during my lifting workouts. Now I decide I will lift 100kg when it is my 50-60% of 1RM otherwise I will not give it a try in future...
    Sounds familiar... More or less around the 100kg squat mark I always seem to manage to injure myself somehow. Still not identified whether it's coincidence or actually my squatting though!

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    FitNotes Workout - Wednesday 23rd November 2016

    ** Long Pause Flat Barbell Bench Press **
    - 20.0 kgs x 6 reps [PR]
    - 40.0 kgs x 3 reps
    - 55.0 kgs x 3 reps [PR]
    - 55.0 kgs x 3 reps
    - 55.0 kgs x 3 reps

    ** Chin Up **
    - 70.0 kgs x 6 reps

    ** Wide Grip Pull Up **
    - 70.0 kgs x 3 reps
    - 70.0 kgs x 2 reps
    - 70.0 kgs x 2 reps
    - 70.0 kgs x 2 reps
    - 70.0 kgs x 3 reps
    - 70.0 kgs x 2 reps
    - 70.0 kgs x 2 reps
    - 70.0 kgs x 1 rep

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 9 reps
    - 40.0 kgs x 10 reps
    - 40.0 kgs x 10 reps
    - 40.0 kgs x 10 reps

    ** Romanian Deadlift **
    - 60.0 kgs x 6 reps
    - 90.0 kgs x 3 reps
    - 110.0 kgs x 8 reps
    - 110.0 kgs x 8 reps

    ** Klokov Press **
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 9 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 9 reps
    - 2.0 kgs x 9 reps
    - 2.0 kgs x 9 reps

    ** Rope Push Down **
    - 21.25 kgs x 9 reps [PR]
    - 21.25 kgs x 9 reps
    - 21.25 kgs x 9 reps

    ** Face Pull **
    - 11.25 kgs x 9 reps
    - 11.25 kgs x 9 reps
    - 11.25 kgs x 9 reps

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    FitNotes Workout - Monday 28th November 2016

    ** Flat TnG Barbell Bench Press **
    - 20.0 kgs x 14 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 3 reps
    - 65.0 kgs x 4 reps
    - 57.5 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 8 reps
    - 32.5 kgs x 4 reps
    - 42.5 kgs x 4 reps
    - 37.5 kgs x 5 reps

    ** Barbell Squat **
    - 37.5 kgs x 8 reps
    - 60.0 kgs x 5 reps
    - 75.0 kgs x 1 rep
    - 85.0 kgs x 3 reps
    - 85.0 kgs x 3 reps

    ** Deadlift **
    - 85.0 kgs x 6 reps
    - 105.0 kgs x 3 reps
    - 120.0 kgs x 5 reps

    ** Rippetoe Row **
    - 50.0 kgs x 10 reps [PR]
    - 50.0 kgs x 10 reps
    - 50.0 kgs x 10 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps

    ** Barbell Curl **
    - 20.0 kgs x 12 reps [PR]
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 7 reps

    ** Rear Delt Dumbbell Raise **
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps

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    FitNotes Workout - Wednesday 30th November 2016

    ** Long Pause Flat Barbell Bench Press **
    - 20.0 kgs x 8 reps [PR]
    - 40.0 kgs x 5 reps [PR]
    - 50.0 kgs x 1 rep
    - 57.5 kgs x 3 reps [PR]
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 2 reps
    - 57.5 kgs x 2 reps

    ** Wide Grip Pull Up **
    - 70.8 kgs x 3 reps [PR]
    - 70.8 kgs x 3 reps
    - 70.8 kgs x 3 reps
    - 70.8 kgs x 3 reps
    - 70.8 kgs x 2 reps
    - 70.8 kgs x 2 reps
    - 70.8 kgs x 2 reps
    - 70.8 kgs x 2 reps
    - 70.8 kgs x 2 reps
    - 70.8 kgs x 1 rep

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 8 reps
    - 42.5 kgs x 8 reps
    - 42.5 kgs x 8 reps
    - 42.5 kgs x 8 reps

    ** Romanian Deadlift **
    - 60.0 kgs x 8 reps
    - 90.0 kgs x 3 reps
    - 115.0 kgs x 8 reps
    - 115.0 kgs x 8 reps

    ** Klokov Press **
    - 22.5 kgs x 10 reps
    - 22.5 kgs x 10 reps
    - 22.5 kgs x 10 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 10 reps
    - 2.0 kgs x 10 reps
    - 2.0 kgs x 10 reps

    ** Rope Push Down **
    - 21.0 kgs x 10 reps [PR]
    - 21.0 kgs x 10 reps
    - 21.0 kgs x 10 reps

    ** Face Pull **
    - 12.5 kgs x 10 reps
    - 12.5 kgs x 10 reps
    - 12.5 kgs x 10 reps

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    Nice blog
 
 
 
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