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    (Original post by BKS)
    That's more or less my weak spot- I'm weak for a few inches from most of the way up my shin to mid knee. A powerlifter told me that's the best weak spot because it's where you should be weak because it's the position with worst leverages. Apparently working on speed off the floor is the answer. No idea if that's true.


    And well done on all the many PRs, your curls are getting strong
    interesting, I'm not very good with lifting mechanics so think I'll trust your random powerlifter... then I don't have to do any extra technique work

    errybody keeps joking about my curl PRs but they are actually pretty cool as I've been recovering from elbow tendonitis haha!
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    FitNotes Workout - Wednesday 11th October 2017
    Total Volume: 3,264 kgs
    Total Sets: 17

    ** Paused Barbell Bench Press **
    - Total Volume: 2,399 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 2 reps
    - 66.5 kgs x 3 reps
    - 66.5 kgs x 3 reps
    - 66.5 kgs x 3 reps
    - 66.5 kgs x 3 reps
    - 66.5 kgs x 3 reps
    - 66.5 kgs x 3 reps
    - 66.5 kgs x 2 reps
    - 66.5 kgs x 2 reps
    - 66.5 kgs x 2 reps
    - 66.5 kgs x 2 reps

    ** Low Bar Back Squat **
    - Total Volume: 460 kgs
    - 50.0 kgs x 5 reps
    - 70.0 kgs x 3 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 405 kgs
    - 90.0 kgs x 1 rep
    - 105.0 kgs x 3 reps


    cut session short due to elbow pain.

    started getting a little sore while benching, then twinge followed by dull ache when I hang cleaned 50kg for squat warm up

    didn't back myself to protect it while squatting on the tougher sets so gave up.

    Deads should have been fine but didn't wanna risk elbow bend



    If all is well tomorrow then I'll do my light session on Friday and carry on as normal.

    If not then I'll see how I am Sunday and hopefully start next training cycle on Monday

    If still bad then I guess rehab starts again!
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    FitNotes Workout - Friday 13th October 2017
    Total Volume: 9,888.3 kgs
    Total Sets: 51

    ** Power Clean ** (Press)
    - Total Volume: 348 kgs
    - 43.5 kgs x 1 rep
    - 43.5 kgs x 1 rep
    - 43.5 kgs x 1 rep
    - 43.5 kgs x 1 rep
    - 43.5 kgs x 1 rep
    - 43.5 kgs x 1 rep
    - 43.5 kgs x 1 rep
    - 43.5 kgs x 1 rep

    ** Dead Stop Overhead Press ** (Press)
    - Total Volume: 1,722 kgs
    - 20.0 kgs x 10 reps
    - 32.5 kgs x 4 reps
    - 43.5 kgs x 4 reps [PR]
    - 43.5 kgs x 4 reps
    - 43.5 kgs x 4 reps
    - 43.5 kgs x 4 reps
    - 43.5 kgs x 4 reps
    - 43.5 kgs x 4 reps
    - 43.5 kgs x 4 reps
    - 43.5 kgs x 4 reps

    ** Low Bar Box Squat **
    - Total Volume: 2,310 kgs
    - 40.0 kgs x 8 reps [PR]
    - 65.0 kgs x 5 reps
    - 90.0 kgs x 1 rep
    - 105.0 kgs x 5 reps [PR]
    - 105.0 kgs x 5 reps
    - 105.0 kgs x 5 reps

    ** Neutral Chin Up **
    - Total Volume: 757.8 kgs
    - 84.2 kgs x 3 reps
    - 84.2 kgs x 3 reps
    - 84.2 kgs x 3 reps

    ** Leg Extension Machine **
    - Total Volume: 1,337.7 kgs
    - 34.3 kgs x 12 reps
    - 34.3 kgs x 11 reps
    - 34.3 kgs x 8 reps
    - 34.3 kgs x 8 reps

    ** Klokov Press **
    - Total Volume: 990 kgs
    - 27.5 kgs x 12 reps [PR]
    - 27.5 kgs x 8 reps
    - 27.5 kgs x 5 reps
    - 27.5 kgs x 4 reps
    - 27.5 kgs x 4 reps
    - 27.5 kgs x 3 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 72 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** V-Bar Push Down **
    - Total Volume: 730.8 kgs
    - 20.3 kgs x 12 reps
    - 20.3 kgs x 8 reps
    - 20.3 kgs x 6 reps
    - 20.3 kgs x 5 reps
    - 20.3 kgs x 5 reps

    ** Rope Curl **
    - Total Volume: 324 kgs
    - 9.0 kgs x 12 reps
    - 9.0 kgs x 12 reps
    - 9.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,296 kgs
    - 36.0 kgs x 12 reps
    - 36.0 kgs x 12 reps
    - 36.0 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    feeder workouts, and boxing is the way!!!! Eat clean, Do meal preps, Pay your dues in the gym (Cardio everyday or every other day 30-45 mins)
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    Goals for next week

    PR day
    Bench 67kg x6
    Squat 112.5kg x4
    Deadlift 155kg x6

    Volume day
    Bench 56kg x6 x6
    Squat 90kg x7 x3
    Deadlift 125kg x6 x2

    Light day
    Box squat 107.5kg x5 x3
    Press 39kg x6 x6
    Pull up x3 x8
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    3/3

    FitNotes Workout - Monday 16th October 2017
    Total Volume: 5,968.6 kgs
    Total Sets: 28

    ** Paused Barbell Bench Press **
    - Total Volume: 1,215 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 50.0 kgs x 5 reps
    - 60.0 kgs x 1 rep
    - 69.0 kgs x 5 reps [PR]

    Failed 6th but turns out 5 is a PR anyway!

    ** Low Bar Back Squat **
    - Total Volume: 460 kgs
    - 50.0 kgs x 5 reps
    - 70.0 kgs x 3 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 545 kgs
    - 95.0 kgs x 1 rep
    - 112.5 kgs x 4 reps [PR]

    ** Deadlift **
    - Total Volume: 890 kgs
    - 70.0 kgs x 8 reps
    - 110.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 1,065 kgs
    - 135.0 kgs x 1 rep
    - 155.0 kgs x 6 reps [PR]

    ** Dumbbell Curl **
    - Total Volume: 312 kgs
    - 8.0 kgs x 12 reps
    - 8.0 kgs x 12 reps
    - 8.0 kgs x 6 reps
    - 8.0 kgs x 5 reps
    - 8.0 kgs x 4 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 72 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 74 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 6 reps
    - 2.0 kgs x 7 reps

    ** Crunch Machine **
    - Total Volume: 1,335.6 kgs
    - 37.1 kgs x 12 reps
    - 37.1 kgs x 12 reps
    - 37.1 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    Congrats, you seem to be very diligent and dedicated.
    (Original post by Implication)
    i want to get bigger and stronger and leaner

    i had a blog before but it's full of **** so want to start clean

    i did think i was 5'11" but turns out i am really only 177cm

    i am also mostly vegetarian


    current squat maxes:
    80kg x 10
    82.5kg x 8
    102.5kg x 7
    112.5kg x 4*
    115kg x 3
    127.5kg x 1

    bench:
    52.5kg x 12
    55kg x 10
    63kg x 8
    65kg x 6
    69kg x 5
    70.5kg x 4
    72.5kg x 3
    74.5kg x 2
    76.5kg x 1

    deadlift:
    130kg x 13
    132.5kg x 11
    137.5kg x 10
    142.5kg x 9
    147.5kg x 7
    155kg x 6*
    157.5kg x 4
    165kg x 2
    172.5kg x 1


    *most recent PR attempt


    Spoiler:
    Show














    other maxes below (outdated!! 6/10/17)

    press:
    35kg x 6
    37.5kg x 5
    40kg x 4
    42.5kg x 3
    45kg x 2
    47.5kg x 1

    fronties:
    72.5kg x 3
    75kg x 3
    77.5kg x 3
    80kg x 3

    trap bar dead:
    180kg x 2 (no belt)
    160kg x 5 (no belt)












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    Pardon me, if I missed it, but I don't see you doing any cardio in your workouts, or are you leaving that out in terms of listing it and just focusing on the anaerobic work?
    (Original post by Implication)
    i want to get bigger and stronger and leaner

    i had a blog before but it's full of **** so want to start clean

    i did think i was 5'11" but turns out i am really only 177cm

    i am also mostly vegetarian


    current squat maxes:
    80kg x 10
    82.5kg x 8
    102.5kg x 7
    112.5kg x 4*
    115kg x 3
    127.5kg x 1

    bench:
    52.5kg x 12
    55kg x 10
    63kg x 8
    65kg x 6
    69kg x 5
    70.5kg x 4
    72.5kg x 3
    74.5kg x 2
    76.5kg x 1

    deadlift:
    130kg x 13
    132.5kg x 11
    137.5kg x 10
    142.5kg x 9
    147.5kg x 7
    155kg x 6*
    157.5kg x 4
    165kg x 2
    172.5kg x 1


    *most recent PR attempt


    Spoiler:
    Show















    other maxes below (outdated!! 6/10/17)

    press:
    35kg x 6
    37.5kg x 5
    40kg x 4
    42.5kg x 3
    45kg x 2
    47.5kg x 1

    fronties:
    72.5kg x 3
    75kg x 3
    77.5kg x 3
    80kg x 3

    trap bar dead:
    180kg x 2 (no belt)
    160kg x 5 (no belt)













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    (Original post by luq_ali)
    Congrats, you seem to be very diligent and dedicated.
    you are too kind


    (Original post by luq_ali)
    Pardon me, if I missed it, but I don't see you doing any cardio in your workouts, or are you leaving that out in terms of listing it and just focusing on the anaerobic work?
    nah i don't do cardio in my work outs, gyms are a boring places for cardio imo.

    atm i don't train cardio at all but i walk ~-6km as part of my commute, plus another 2-3km to the gym and back on gym days

    when im losing weight i usually do a bit of running and steadily increase my progress so i log that, but yeah that aint happening at the mo!
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    I see, well, you are definitely doing cardio with those walks, and so that is effectively helping to build your endurance and make you stronger, bit by bit. The great things seems to be that you are consistent, yet cycling down enough to for rest and allowing yourself time to avoid nagging little injuries cropping up.

    What are your thoughts on the widely held notion about protein (that for example, if you weigh 80kg, you should be ingesting 40gms of protein at least)? Is that to help a person stay lean and build muscle or is that to JUST keep an equilibrium that is healthy?

    (Original post by Implication)
    you are too kind




    nah i don't do cardio in my work outs, gyms are a boring places for cardio imo.

    atm i don't train cardio at all but i walk ~-6km as part of my commute, plus another 2-3km to the gym and back on gym days

    when im losing weight i usually do a bit of running and steadily increase my progress so i log that, but yeah that aint happening at the mo!
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    I agree that cardio is ****ing boring in the gym lol. Like if I'd run outside if I really wanted to, instead of buying a gym membership to go and use a treadmill :lol:

    I'm just there to lift weights. I get more than enough cardio from sports.
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    (Original post by luq_ali)
    I see, well, you are definitely doing cardio with those walks, and so that is effectively helping to build your endurance and make you stronger, bit by bit. The great things seems to be that you are consistent, yet cycling down enough to for rest and allowing yourself time to avoid nagging little injuries cropping up.

    What are your thoughts on the widely held notion about protein (that for example, if you weigh 80kg, you should be ingesting 40gms of protein at least)? Is that to help a person stay lean and build muscle or is that to JUST keep an equilibrium that is healthy?
    I do try

    well for general health purposes I believe the NHS advise 0.75g of protein per kg bodyweight per day. so if you just want to be healthy that's the best place to start

    my understanding of nutrition and exercise science is basically that the whole field is riddled with bad science, so I would take everything with a wagonload of salt. without commenting on which studies really demonstrate what they claim to demonstrate, the general conclusion seems to be that up to ~1.5g protein per kg can further assist with muscle growth under the right conditions.

    a common heuristic in strength sports is to eat at least 1g protein per lb of bodyweight i.e. 2.2g per kg bodyweight. so if you value common opinion over potentially-shoddy science that's a fair way to go.

    personally I'm not paying the slightest attention to my macronutrients at the moment except for trying to avoid sugar most of the time. I'll probably try to increase protein a bit when I start losing weight in a couple months, but we'll see!
    Posted on the TSR App. Download from Apple or Google Play
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    squats and deads very tough today

    FitNotes Workout - Tuesday 17th October 2017
    Total Volume: 8,823.2 kgs
    Total Sets: 31

    ** Paused Barbell Bench Press **
    - Total Volume: 2,646 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 6 reps
    - 50.0 kgs x 3 reps
    - 56.0 kgs x 6 reps
    - 56.0 kgs x 6 reps
    - 56.0 kgs x 6 reps
    - 56.0 kgs x 6 reps
    - 56.0 kgs x 6 reps
    - 56.0 kgs x 6 reps

    ** Low Bar Back Squat **
    - Total Volume: 460 kgs
    - 50.0 kgs x 5 reps
    - 70.0 kgs x 3 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,890 kgs
    - 90.0 kgs x 7 reps
    - 90.0 kgs x 7 reps
    - 90.0 kgs x 7 reps

    ** Deadlift **
    - Total Volume: 2,020 kgs
    - 70.0 kgs x 6 reps
    - 100.0 kgs x 1 rep
    - 125.0 kgs x 6 reps
    - 125.0 kgs x 6 reps

    ** Dumbbell Curl **
    - Total Volume: 288 kgs
    - 8.0 kgs x 12 reps
    - 8.0 kgs x 12 reps
    - 8.0 kgs x 6 reps
    - 8.0 kgs x 6 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 72 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 72 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,375.2 kgs
    - 38.2 kgs x 12 reps
    - 38.2 kgs x 12 reps
    - 38.2 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Thursday 19th October 2017
    Total Volume: 7,660.3 kgs
    Total Sets: 33

    ** Dead Stop Overhead Press **
    - Total Volume: 1,764 kgs
    - 20.0 kgs x 12 reps [PR]
    - 30.0 kgs x 4 reps
    - 39.0 kgs x 6 reps [PR]
    - 39.0 kgs x 6 reps
    - 39.0 kgs x 6 reps
    - 39.0 kgs x 6 reps
    - 39.0 kgs x 6 reps
    - 39.0 kgs x 6 reps

    ** Leg Extension Machine **
    - Total Volume: 1,234.8 kgs
    - 34.3 kgs x 12 reps
    - 34.3 kgs x 12 reps
    - 34.3 kgs x 12 reps

    ** Neutral Chin Up **
    - Total Volume: 950.4 kgs
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps

    ** Klokov Press **
    - Total Volume: 1,017.5 kgs
    - 27.5 kgs x 12 reps
    - 27.5 kgs x 10 reps
    - 27.5 kgs x 6 reps
    - 27.5 kgs x 5 reps
    - 27.5 kgs x 4 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 60 kgs
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 12 reps

    ** V-Bar Push Down **
    - Total Volume: 812 kgs
    - 20.3 kgs x 12 reps
    - 20.3 kgs x 10 reps
    - 20.3 kgs x 7 reps
    - 20.3 kgs x 6 reps
    - 20.3 kgs x 5 reps

    ** Rope Curl **
    - Total Volume: 406.8 kgs
    - 11.3 kgs x 12 reps [PR]
    - 11.3 kgs x 12 reps
    - 11.3 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,414.8 kgs
    - 39.3 kgs x 12 reps
    - 39.3 kgs x 12 reps
    - 39.3 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    Goals for next week

    PR day
    Bench 71kg x4
    Squat 120kg x2?
    Deadlift 165kg x3?

    Light day
    Box squat 107.5kg x5 x3
    Press 42kg x5 x7
    Pull up x3 x6

    Volume day
    Bench 60kg x5 x7
    Squat 95kg x5 x4
    Deadlift 135kg x5 x2
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    Thank you for his very thoughtful and helpful info and perspective.

    (Original post by Implication)
    I do try

    well for general health purposes I believe the NHS advise 0.75g of protein per kg bodyweight per day. so if you just want to be healthy that's the best place to start

    my understanding of nutrition and exercise science is basically that the whole field is riddled with bad science, so I would take everything with a wagonload of salt. without commenting on which studies really demonstrate what they claim to demonstrate, the general conclusion seems to be that up to ~1.5g protein per kg can further assist with muscle growth under the right conditions.

    a common heuristic in strength sports is to eat at least 1g protein per lb of bodyweight i.e. 2.2g per kg bodyweight. so if you value common opinion over potentially-shoddy science that's a fair way to go.

    personally I'm not paying the slightest attention to my macronutrients at the moment except for trying to avoid sugar most of the time. I'll probably try to increase protein a bit when I start losing weight in a couple months, but we'll see!
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    any oldies still reading - there was a time a few years ago when i suspected low T. i actually had it tested recently for other reasons and i got 16.1 nmol/L. apparently 8-30 is normal so all good there, if slightly below average



    in other news, i cracked my sternum ~8 years ago. this morning i sneezed in the shower and the pain in my sternum spontaneously came back - trying to bench tomorrow should flag whether i'm ****ed or not!
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    Hopefully you are fine
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    very nice session overall! interestingly the only issues I had with my chest were deadlifting and doing rear raises - just minor twinges. I expected benching and doing crunches to be the most problematic!

    anyway 3/3!

    FitNotes Workout - Monday 23rd October 2017
    Total Volume: 5,259 kgs
    Total Sets: 30

    ** Paused Barbell Bench Press **
    - Total Volume: 1,024 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 7 reps
    - 52.5 kgs x 3 reps
    - 62.5 kgs x 1 rep
    - 71.0 kgs x 4 reps [PR]

    last rep a bit of a grind

    ** Low Bar Back Squat **
    - Total Volume: 560 kgs
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 4 reps
    - 80.0 kgs x 1 rep

    ** Belted Low Bar Back Squat **
    - Total Volume: 340 kgs
    - 100.0 kgs x 1 rep
    - 120.0 kgs x 2 reps [PR]

    kicking myself for not going for at least a triple - this was about as easy as heavy squats ever feel!

    ** Deadlift **
    - Total Volume: 720 kgs
    - 60.0 kgs x 7 reps
    - 100.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 635 kgs
    - 140.0 kgs x 1 rep
    - 165.0 kgs x 3 reps [PR]

    slow from rep 1

    ** Dumbbell Curl **
    - Total Volume: 324 kgs
    - 9.0 kgs x 12 reps [PR]
    - 9.0 kgs x 8 reps
    - 9.0 kgs x 6 reps
    - 9.0 kgs x 4 reps
    - 9.0 kgs x 3 reps
    - 9.0 kgs x 3 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 90 kgs
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 11 reps
    - 2.5 kgs x 8 reps
    - 2.5 kgs x 5 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 72 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,494 kgs
    - 41.5 kgs x 12 reps [PR]
    - 41.5 kgs x 12 reps
    - 41.5 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    (Original post by Gone Revising II)
    Hopefully you are fine
    ty
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