Posts Tagged ‘Workout’

General Summary:

As previously mentioned I am trying to make my blog as reader friendly as possible so in an attempt to do so my weekly updates will be much shorter and sweet starting from now with all other general posts coming throughout the week under other categories. I will also look to include more progress photos and videos.

With regards to last week, it was time to get back to the grind I decided to step it up a notch and start trying to tighten up my condition.

I was slightly unorganized last week in terms of my schedule which doesn’t suit me as I tend to get slightly nervy and stressed when I find that my plan is not laid out ahead of time. Nonetheless, I had a general sense of what I wanted to achieve last week and I put it into motion.

Below is the usual weekly overview of my weight and workouts, this image will be changed next week and I will expand on why in a later post when I breakdown my current diet.

 

 

Weekly Update

Weekly Update

Diet, Nutrition and supplementation:

Main change in my diet was the slight decrease of fats and slight increase of carbs. Throughout the week I aimed for my diet macros (P: 215g , F: 60g, C: 235g) with only one day where my macros were slightly tweaked as I ate out where I didn’t track my meal.

With regards to supplementation – oh my did I miss my coffee the week before! So glad to have started drinking coffee again, not only because of its benefits in regards to energy and focus but also for the taste! I’ve also included again my other performance supplements into the stack.

Health supplements – MultiVitamins, Fish Oil, Vitamin D

Performance supplements – BCAAs, Creatine, Beta-alanine, Citruline Malate, Caffeine

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

Training:

My training programme changed as I came off my deload week and also decided it was time to step up a notch. In attempt to keep my strength throughout this cutting I have decided to start again the Jim Wendler 5/3/1 programme with a bodybuilding training style twist to it. I will break it down in a post how I have adapted this into my needs. With regards to my workouts I had 5 workouts in the week with 2 cardio sessions (1 HIIT with Kettlebell work, 1 LISS on treadmill).

Week ahead:

Lucky me I’ve got both Thursday and Friday off so I will be having myself a long weekend and hopefully this will allow me to get some personal bests in the gym but we will see.

Anyway my plans for this week is to have a more structured plan of attack to my workouts and give you a general update on my current diet approach.

I have also recently purchased a Polar watch to be able to track my calories burnt and heart rate during the workout – more on this to come soon.

Weekly Motivation:

Without goals, and plans to reach them, you are like a ship that has set sail with no destination.” Fitzhugh Dodson

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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!

So here is my weekly update summary. Decided to get some structure to it so that makes it easier to track what I am actually doing at the different.

General Summary
I feel that I had a good week, kept myself on track throughout the week and decided to have a slight silent week on the social front which obviously always helps progress.
Main point to mention is that at the beginning of last week I started to question whether tracking my weight and aiming for a predetermined % of weight loss per week was the most adequate approach from a practical as well as mental perspective. So instead I decided to some what change my goal:
New goal:   Drop body fat, maintain muscle and strength – Slow decrease of average weekly weight
Daily 500 daily caloric deficit (+/- 15% below maintenance calories)
So I will still be tracking my weekly average weight and ensure that it is dropping however without having predetermined %s it won’t be playing in the back of my mind if a week’s average ends up not hitting a target weight. Besides as I have previously said I have no end date to this cut so I much prefer the slow and steady approach.
 
Diet, Nutrition and supplementation:
Last week I toyed with the idea of mixing up my daily calories and macros depending the activity level on the day. I have decided against this for now and I will keep my macros consistent day in day out for the time being. This might change over time if I find myself hitting a plateau.
On the whole nothing much to report on here as I had a decent week and met my goal of dropping my average weekly weight. Only deviations were provided by the fact that n the 15th of March I was way below my average for that week due to a social event which lead to other incidents and having had a slight up in calories on that day, the 16th of March I started slightly above the average.
In terms of supplementation the current supplements I am taking are: MultiVitamins, Fish Oil, Vitamin D, BCAAs, Creatine and Whey Isolate when needed for macros.
Training:
Currently keeping my training follows a simple split of:
1 lower power day, 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.
3 hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.
2 days rest – doing some sort of activity i.e. walking on a treadmill for 20 minutes (and I mean literally walk) or cleaning or something of that sort to just ensure there is some calorie expenditure as otherwise I will sit all day and actually my overall energy expenditure for the week will probably not put me on the required deficit.
The assistance movements on Power Days and most of my hypertrophy days routines don’t have an exact  preset exercises I follow as I like to change. At the moment I’m not incorporating any cardio sessions into my workout as I am still managing to see good progress.
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Week ahead:
My initial plan is to stick to my current split in both the training program and diet front. Hoping to see some further progress on some of my lifts. Next week I am intending to start tracking my lifts on an excel spreadsheet so that I can share those with you as well. Got a few posts planned to release this week as well so keep an eye out for them. Also intending to start having some progress pics on here and potentially even some videos in the near future.
Also I do update my twitter and instagram quite constantly so if you want to follow my journey more closely you can find me @lausef
Also you can follow my food diary on MyFitnessPal by searching for me @lausef
Have a great start to the week everyone, get some PBs but most importantly have some fun and enjoy it!
Happy weekend everyone!

As I have previously mentioned I am still working on my blog’s format and content so thanks for bearing with me on this front.
As opposed to my daily workout routine comments, I will now be posting a weekly update here which I will cover all aspects of my week.
For today’s post I will keep it short and sweet. I had decided last week that I was going to start my cutting season – meaning that I am now officially seeking to lower my body fat to get in that much desired Summer shape. I have no deadline as to when I will be ending this cut and the main reason I for this cutting cycle being that I want to find out how I look with a lower body fat given my current muscle mass.
In terms of nutrition I will be approaching it with a flexible diet/ IIFYM 80% – 20% approach (more on this soon). Over this last week I kept my macros constant everyday using the workout day macros (picture below) with no change from training and resting days.
Starting this week I have decided to incorporate a slight change to this to include a slight lower maintenance calories for the non-workout days which therefore will mean slight lower Diet calories, I might also include a refeed day depending on how I feel during the week.
I am taking my weight most mornings in a fasted state as well to keep tracking this as my main objective is to lose 0.5% to 1% of bodyweight per week  (regarded as ideal in terms of losing fat and maintain muscle mas) I will however be primarily using the mirror to judge my progress.
The picture below shows the basis of I have workout my calories and macros as well as including my tracking of my weight and additional notes. I will break it down and explain more on another post soon!
Calories and Macros
Regarding my training schedule I am using a PHAT based programme scheduled by myself and fully utilizing RPE scales (again more on this soon). This week I have not done any cardio and I will only be introducing this as I see needed hopefully later on during the cycle. So this last week I did 5 gym sessions: 2 power days – lower and upper; 3 hypertrophy days – 2 upper and 1 lower.
I will be looking to not lower anymore the calories intake and avoid cardio as I have mentioned as I want to ensure that I only include this into my programme when I feel that my progress is becoming stagnant.
Anyway this will be all for today. I will be explaining more around my nutrition and diet soon but if you have questions meanwhile please feel free to fire them away. Also I will be posting progress pictures to share with you this journey I am on.
Hope you all have a great start to the week!
Live Healthy, Lift Heavy!
Happy midweek everyone!
If you are a devoted follower of my journey and blog let me firstly apologize for the lack of workout logs over the past few days. It does not mean that i haven’t been going to the gym but yet I am just starting a new programme based on different protocols and so on. I will look to post a general update this weekend to brief on my new scheme.
I’ve also started officially cutting this week but I’m taking this week to decide my final diet approach to this cut, again i will provide further details on this this weekend.
Till then, hope you all have a great rest of the week!
Live Healthy, Lift Heavy! and above

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