Posts Tagged ‘Hypertrophy’

General Summary:

My aim to have this post up on the Saturday didn’t materialize in the end, I can find all sorts of excuses however in the end it was all down to me and my slight lack of motivation for the week. This was one of my two negative outcomes for the week, the other being my binge eating/unscheduled re-feed; which took place on my rest day Saturday.

Yes I can find comfort in the fact that I am dieting to get shredded and lean this year with no exact target end date however this is no real excuse and it will only affect me.

I did find that I had a rather negative week having started each day with a slight negative mind-set. After all we are all human being and prone to mistakes and negativity here and there.

I am sure to see the negativity from my last week have a toll on this week but nonetheless I will keep in mind that one step back might just trigger a stronger leap forward.

Weekly Update

Weekly Update

My average weekly weight actually went up on previous week so I will keep an eye out on that and potentially looking for slight changes to my workouts and energy expenditure in the near future.

 

Diet, Nutrition and supplementation:

Current Macros

Current Macros

Throughout the week I stuck with same macros as the previous weeks with the same 80-20 flexibility approach to my diet. There was no reason I should have been feeling lethargic during the week as I believe that I am still on a low calorie deficit in relation to my energy expenditure however I did feel negativity throughout the week.

Again I had no real issue hitting those macros during the week within a 5g range of each however my low point for the week was the Saturday as aforementioned where I binged ate and didn’t track exact calories but they were at the region of around 3000cals or more on the day where my energy expenditure was next to none.

In terms of supplementation the current supplements I take I deem them to fall into two categories:

Healthy benefits – MultiVitamins, Fish Oil, Vitamin D,

Performance benefits – BCAAs, Creatine, Beta-alanine, Citruline Malate

Whey Isolate also forms part of my stack however I see this as more of a diet related supplement.

Training:

One minor change to my training this week came in the form of how I am targeting legs. You may recall that previously I have been doing 2 leg sessions a week one specific for power and one for hypertrophy. I decided to change this around and do both power and hypertrophy on the same day however dividing in to a more focused hamstring session and one to quads.

So here’s a snapshot of my sessions over the week:

1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.

2 half power half hypertrhophy lower body days – 1 focus on hamstrings (deadlift) and another focus on quads (squats)

2 upper body hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.

2 rest days – with some light cardio and stretching to get some energy expenditure as well as some blood circulation to assist on recovery

I currently record everything I do on a logbook in the old fashioned pen and paper method however I am aiming to start sharing more details of each session on here in the near future in my weekly updates which means potentially tracking it on a spreadsheet!

Week ahead:

The Saturday binge/ re-feed will for sure take its toll on my weekly average weight this week so in all honesty I will be content if I reach around the same average weight for the week. I started the week strong and had a great session on Sunday on the back of all the energy accumulated from the Saturday feeding and I shall hope that it continues throughout the week. My diet will remain the same as previous weeks and my training for this week shall remain the same as the last however I may implement some changes in the following week.

My main objective for the week is more of a mental aspect than anything else and that is to ensure a positive approach to everything I do throughout the week!

It’s here guys, Friday has finally arrived and what else if not a cheeky arms day on a Friday!

So today as opposed to hitting my usual gym I decided to just pop around the corner from my flat where I have a few dumbbells, barbell and some elastic bands which was enough to get a really good arm workout. Anyway as I don’t have a pre-set schedule for Friday and due to the slight change to the usual friday routine I actually ended up not taking of which exercise I did. What did change though is that I included some supersets and drops sets, no particular reason to this apart from just adapting to the equipment I had available. So apologies for not posting today’s exact workout log.

Tomorrow is a rest day and next week I will be de-loading.

I have some exciting times ahead as I have officially decided that I am going to start properly cutting therefore starting on Sunday I will keep a closer control of my macros. Also will be adopting a slight new style of training. More on both topics soon!

Anyway it’s friday and I am off to go and enjoy myself with some friends for a few drinks. Will aim to have some work done to my blog this weekend so watch out this space!

Have a cracking start to the weekend everyone!

Right straight to the point today, was slightly later in the gym today then usual due to work commitments so energy levels may have been impacted slightly. Nonetheless not making excuses and still got it done as it was the last day of my third week of the Jim Wendler´s strength programme before I do a de-load week next.

Nothing in particular to highlight from today´s workout so here it is:

Overhead Barbell Press a.k.a. OHP – Delts & Traps

Warm Up: Extensive Dynamic stretching
* Exercise specific warm-up: a few reps on each exercise on a light weigh

1. OHP Week 1 of 5/3/1
Set 1 @ 50kg x 5 reps
Set 2 @ 55kg x 3
Set 3 @ 62.5kg x 7
Behind neck OHP – Decided to do back off sets however behind the neck to try and further develop my rear delts
Set 4 @ 42.5kg x 10
Set 5 @ 42.5kg x 10
Set 6 @ 42.5kg x 10

2. Rope Face Pull 3:1:1
2 sets x 10 – 12 reps

3. Seated Lateral DB Raises
4 sets x 8 – 10 reps

4. Cable Front Raises [Straight Bar] 3:2:1
2 sets x 12 – 15 reps

5. Barbell Shrugs
Set 1 @ 100kg x 10
Set 2 @ 100kg x 10
Set 3 @ 100kg x 10
Set 4 @ 100kg x 10
Set 5 @ 100kg x 10

6. Plate Shrugs
2 sets x 20 reps

Beautiful day here in Madrid, sun out… blue skies… that feeling of Spring is up in the air!

To celebrate I went and hit some chest and arms today in the gym. Throughout work today I was feeling really up for the session however today really was one of those days that I just don’t even feel like writing about.

Had an extremely poor session and ended up not hitting the reps and weights I wanted to in the bench press.
And just to put the sherry on top I dropped a 36kg dumbbell on my feet, still not entirely sure on the final damage but it is swollen and not looking great (tempted to post a photo of it but it is looking utterly disgusting…).

In all honesty I do feel that today’s session may have been somewhat impacted with the slight modification to my peri workout nutrition specially the pre-workout meal – reduced carbs and upped the fats. Although I felt lack of the initial energy I did feel that as the session went on my energy was actually quite constant throughout as opposed to an usual decline that I get towards the end of the sessions. Anyway I still decided to end my session today after arms and leave abs for another day mainly due to the pain my foot was in.

Tomorrow is meant to be a rest day however I am considering attempting to do some HIIT and Abs – feet permitting obviously. Hopefully a few pain killers and I will be able to get some sleep.

Hope you all had a cracking start to the week!

Bench Press – Chest, Arms (Bis & Tris)

1. Bench Press Week 2 of 5/3/1
Set 1 @ 72.5kg x 5 reps
Set 2 @ 82.5kg x 3
Set 3 @ 92.5kg x 4

2. 15º Incline DB Press – Back Off Sets: dropping around 10% weight on each set
Set 1 @ 40kg x 6
Set 2 @ 36kg x 9
Set 3 @ 32kg x 8 * Dropped the weight on my toe when re-racking the 36 kg DB and in the pain I rested about 30 seconds between this set and the last so did hit the reps I was hoping for

3. Weighed Dips – tempo 3:1:1
Set 1 @ 15kg x 8
Set 2 @ 15kg x 8
Set 3 @ 15kg x 8
Set 4 @ 15kg x 8

4. High Cable Cross-Overs 1:2:1
2 Sets x 20 reps

5. Standing DB Single Arm Curl
3 sets x 12 reps (each arm)

6. Standing overhead Single Arm DB extension
3 sets x 12 reps (each arm)

7. Strict form Single arms Cable Tri Push Down (No Handle)
1 sets x failure + 3 forced reps

8. Strict form Single arms Cable Tri Push Down (No Handle)
1 set x 15
1 set x 15 + 3 Forced Reps


Thursday… that day of the week that feels like the weekend is here but not quite just yet! Anyway once my gym music goes in the whole world is switched off and it´s me time in the gym!

Prior to my session today I read through my last weeks post I decided to slightly drop the weights in some of the exercises to ensure that I got a fuller muscle contraction. Goes without saying that I didn´t do this for my OHP as this is part of my 5/3/1 program. In terms of the exercises I did, I ended up doing pretty much the same as last week apart from shrugs where I split my sets into two shrug movements as opposed to just one.

On another note, I´ve been a meal about an hour just before my workout which I felt that has made me feel slightly bloated throughout the workout so today I had it slightly earlier to avoid that bloat feeling. I feel that I am having slightly excessive amount of carbs at the moment and by the end of next week I might re-calculate my macros depending on my weight.

Here´s today workout:

Overhead Barbell Press a.k.a. OHP – Delt/ Traps & Abs

Warm Up: Extensive Dynamic stretching
* Exercise specific warm-up: a few reps on each exercise on a light weigh

1. OHP Week 1 of 5/3/1
Set 1 @ 45kg x 3 reps
Set 2 @ 52.5kg x 3
Set 3 @ 58.5kg x 10
Behind neck OHP – Decided to do back off sets however behind the neck to try and further develop my rear delts
Set 4 @ 42.5kg x 10
Set 5 @ 42.5kg x 10
Set 6 @ 42.5kg x 10

2. Rope Face Pull 3:1:1
2 sets x 10 – 12 reps

3. Seated Lateral DB Raises
4 sets x 8 – 10 reps

4. Cable Front Raises [Straight Bar] 3:2:1
2 sets x 12 – 15 reps

5. Barbell Shrugs
Set 1 @ 100kg x 8
Set 2 @ 100kg x 8
Set 3 @ 100kg x 8
Set 4 @ 100kg x 8
Set 5 @ 100kg x 8

6. DB Shrugs
3 sets x 15 reps

9. Hanging Leg Raises
5 Sets x Failure

10. Side Oblique Crunches
2 sets x 20 reps each side

11. Broom Twists
1 set x 100

After last week´s frustration when I got told off not once but twice for dropping the weights, I needed to ensure that I left last week´s session behind and got myself geared up for a good session.

In order to avoid another telling off, I took the comments on board for today´s session by slightly changing my deadlift to ensure the smoother transition of weights. This meant that instead of only focusing on the explosive pulling movement I was actually taxing my muscles more than usual by ensuring I wasn´t dropping the bar onto the precious padded gym floor.

I felt that today I had a slow start and was feeling slightly lazy however as I started my first few warm up sets of Deadlifts I started feeling pumped and in the end really felt that a very good workout. Now time to recover and get ready for tomorrow’s OHP and shoulder session!

Anyway, today´s session didn´t vary much from last week. The main changes were:

  • Inclusion of some bodyweight pull ups and lower back raises in the warm-up drill
  • Extra back off set for Deadlifts
  • One extra exercise – 3. Double D-Ring Handle Cable Vertical Row

Deadlift – Back

Warm Up: Extensive Dynamic stretching and mobility work
Bodyweight pull-ups and lower back raises – not counting sets or reps, just getting some blood flowing and ensuring specific muscle were warm and ready
* Exercise specific warm-up: a few reps on each exercise on a light weigh to just ensure that the muscles are ready for the lift – I tend to not go beyond a maximum of 5 reps on a light weight to avoid fatiguing the muscles before the actual exercise

1. Deadlift Week 1 of 5/3/1
Set 1 @ 120kg x 3 reps
Set 2 @ 137.5kg x 3
Set 3 @ 155kg x 11 (with straps and belt)
Back Off Set
Set 4 @ 120kg x 10 ( 8 overhand and 2 alternate)
Set 5 @ 120kg x 10 (all overhand grip)

2. Bent-Over Barbell Row Overhand Grip – Explosive
Set 1 @ 82.5kg x 8 straps
Set 2 @ 82.5kg x 8 straps
Set 3 @ 82.5kg x 8 straps
Set 4 @ 82.5kg x 8 straps

3. Double D-Ring Handle Cable Vertical Row
2 sets x 12 reps

4. Wide Grip Pull Down 3:1:1
2 sets x 12 reps

5. Cable Pull Overs 1:2:1 – holding at contraction point for 2 seconds
1 Sets x between 15 to 20 reps

Ended with some further stretches and lower back exercises.

Made a habit of it now, second week running that I hit chest on a Monday also renown in the fitness community as International Chest day! Slight lack of sleep last night but nonetheless managed to have a good session in the gym.

A few changes to today session relative to last week’s which was predominately around the latter part of the workout. I decided to hit arms on a more hypertrophy method and by doing single arm exercises. Also slightly changed my abs routine and didn’t do any leg raises, just thought I’d give another routine a go but honestly I really just enjoy doing the hanging leg raises which I will be going back next time I hit abs.

Day off tomorrow and I will be doing some active rest with potential some very light cardio (i.e. walking on incline treadmill) and doing some stretches to ensure that I am fresh and ready for my Wednesday session.

Hope you all head a great start to the week!

Bench Press – Chest, Arms (Bis & Tris) & Abs

Warm Up: Dynamic stretching and mobility work
* Also a few reps on each exercise on a light weigh to just ensure that the muscles are ready for the lift – I tend to not go beyond a maximum of 5 reps on a light weight to avoid fatiguing the muscles before the actual exercise

1. Bench Press Week 2 of 5/3/1
Set 1 @ 67.5kg x 5 reps
Set 2 @ 77.5kg x 5
Set 3 @ 87.5kg x 7

2. 15º Incline DB Press – Back Off Sets: dropping around 10% weight on each set
Set 1 @ 40kg x 6
Set 2 @ 36kg x 8
Set 3 @ 32kg x 11

3. Weighed Dips – tempo 3:1:1
Set 1 @ 15kg x 8
Set 2 @ 15kg x 8
Set 3 @ 15kg x 7 1/2
Set 4 @ 15kg x 8 (Rested longer between set 3 and 4 so managed to hit the 8 reps)

4. Middle Cable Cross-Overs
2 Sets x 20 reps

5. Standing DB Single Hammer Curl
3 sets x 10 reps (each arm)

6. Standing overhead Single Arm DB extension
3 sets x 10 reps (each arm)

7. Strict form Sigle arms Cable Tri Push Down (No Handle)
2 xets x 15

8. Ab-Wheel roll out
3 sets x failure

9. Decline Leg Raises
2 sets x failure

10. Reverse Crunches
2 sets x failure

11. Broom Twists
1 set x 100