BoxRec

I few days ago I tried to do as many reps of 225 lbs (102 kg) in 5 sets on bench press. I did 7, 8, 9, 8, 6. It was a personal best for me.

I still do Crossfit "Fran" once a week and get my arse kicked by it accordingly.

Traing hard and eating right, but seem to be losing too much weight. Am 5'9 and 153lbs. Any advice, folks?

Deadlift 1x5 - 130kg's (been really struggling with my deadlifts since getting back from about a 2 month break, hopefully it'll get easier)
Front squat 5x3 - 100kg's, a new pb, felt pretty easy as well so I can see this going up a fair bit.
Power clean 2x5 - 65kg's (tried a third set but it just wasn't happening, really struggling with these since I got back as well, thinking it might be a form problem)
Wide grip pull downs 15,12,10,8 - 45kg's
Leg press and calf raised 3x15 of each 107kg's
Barbell shrugs 3 x 10 60kg's
15 minutes on the bike
About half of the ab workout from p90x.

It's a little strange how some of my lifts seem to have got better in the 5-6 sessions since I got back, for example I'm benching the same weight as I was before I left but it feels easier now so will be getting an increase. However others I'm really struggling with.

Dioufy wrote:Traing hard and eating right, but seem to be losing too much weight. Am 5'9 and 153lbs. Any advice, folks?

kinell. you've lost 20lbs at least, then, mate?

others will know more than I do on this but I'd have to wonder if (a) you're not getting enough rest (how many sessions per week are you on now?) or (b) not enough carbs

Down from 208 to 153 in about a year, big man.

All I eat is carbs. You might be right about the rest though.

Today I have incoparated lean fish into my diet as to try to get more protein down my neck.

Anyways, how's you?

Also going to cut running down to 3 times a week, but as it is I only run 1 mile, 1.5 mile, 5k and 6 miles. Will get rid of one of the short fast ones.

I lift everyday. Different body parts. Biceps today. Back tomorrow.

Dioufy wrote:Down from 208 to 153 in about a year, big man.

All I eat is carbs. You might be right about the rest though.

Today I have incoparated lean fish into my diet as to try to get more protein down my neck.

Anyways, how's you?

I was about to say, it's the lack of protein rather than carbs that will be affecting you.

Protein shakes are a no go. How else can I get protein in me for not much money? Got a whore of a wife who's hobby is spending money.

Dioufy wrote:Protein shakes are a no go. How else can I get protein in me for not much money? Got a whore of a wife who's hobby is spending money.

I lift everyday. Different body parts. Biceps today. Back tomorrow.
if you lift every day, even with a bodypart split, your recovery may be affected adversely. don't know your exact split but EG if you do shoulders one day triceps the next and chest the next, you will probably end up working triceps and delts (via whatever presses you do for shoulders) on 3 consecutive days (assuming you do some kind of pressing for chest as well), same might work for biceps and back exercises.

maybe try and work out a bodypart split which means you do every bodypart once, over just 3 workouts per week? this would give you more days of rest = more time for body to repair and grow, the opposite = possibly overtraining, not enough rest, atrophy instead of growth.

but i am no expert, of course.

Yeah, makes sense, dude. The only thing about the 3 days a week thing is that my bitch finishes work 90 minutes before me and she's my commute. And the gym is my time-waster.

New schedule;

Monday - biceps
Tuesday - shoulder and chest
Wednesday - back
Thursday - legs and abs
Friday - Biceps and triceps

Think that'll work?

Dioufy wrote:Yeah, makes sense, dude. The only thing about the 3 days a week thing is that my bitch finishes work 90 minutes before me and she's my commute. And the gym is my time-waster.

New schedule;

Monday - biceps
Tuesday - shoulder and chest
Wednesday - back
Thursday - legs and abs
Friday - Biceps and triceps

Think that'll work?

You probably want to think about doing complementary groups on the same day, so instead of "biceps and triceps" together, you'd do "chest and triceps" one day, "back and biceps" another and so on...

You could just split cardio and weight days. 1 day weights, next day cardio. As for the protein, I find it quite difficult to get enough even with shakes, but go for lots of egg whites and chicken breasts. Make sure you use a variety of herbs and spices with them otherwise you'll soon be sick of the sight of them.

Took your advice,Eddie, you sexy fornicator!

Dioufy wrote:Yeah, makes sense, dude. The only thing about the 3 days a week thing is that my bitch finishes work 90 minutes before me and she's my commute. And the gym is my time-waster.

New schedule;

Monday - biceps
Tuesday - shoulder and chest
Wednesday - back
Thursday - legs and abs
Friday - Biceps and triceps

Think that'll work?

a day for training biceps and nowt else?



what are you, some kind of muscle-mary wannabe?

Oi

And lesson learned; back and biceps.

Mon: Legs, abs
Tuesday: Chest and biceps
Wednesday: Cardio and abs
Thursday: Back and Triceps
Friday: Shoulders and abs.
Saturday: Cardio.
Sunday: Rest.

Is doing chins, pull ups and a variety of push ups everyday counter-productive to doing different muscle groups on differing days?

Dioufy wrote:Is doing chins, pull ups and a variety of push ups everyday counter-productive to doing different muscle groups on differing days?

yes, probably. if you're working your back hard you shouldn't 'need' to do the extra chins/pullups

Smashed Back and Triceps today. Every exercise 3 sets, Light to heavy, 12 reps>8 reps> 6 reps
Started off with chin ups.

3 sets of 3 different grips. 8 reps each.

Lat pull downs.

1st set - 80kgs
2nd set - 100kgs
3rd set - 120kgs. ( Had to use wrist straps )

Deadlifts. 3 sets. 100kg warm up.

1st set - 140kgs
2nd set - 180kgs
3rd set - 210kgs

Bent over rows. Barbell

3 sets.

1st set - 80kgs
2nd set - 100kgs
3rd - 120kgs

Dumbbell rows. High rep.

1st set - 30kgs
2nd set - 35kgs
3rd set - 40kgs

T-Bar rows.

1st set - 120kgs
2nd set - 140kgs
3rd set - 160kgs

Triceps.

Skull crushers.
Laying skull crushers.
Bent over tricep kick backs.
Close grip smith machine bench press.

Large pizza, olives and coke.

a big bag of crisps and a pack of buscuits

dan28uk wrote:a big bag of crisps and a pack of buscuits

Fat bastard.

Floor Press 3x5x70kg, 3x75kg, 3x80kg, 3x85kg

12min AMRAP

8x60kg Back Squat
8xChin Ups

Did 7 complete rounds and completed the 8th set of squats.

I am skint at the mo, but how does skimmed milk work as protein after lifting?