Sunny Returns From Injury..

[SunnyInc.]

P.S. I'm going away camping on the weekend with mates and I'm afraid I might **** up my weeks training with all the poor nutrition and drinking associated with camping trips. I'm not doing my back/bi's session beofre I head away today either because I ddin't get enough sleep last night.

(Please refer to last post to see comments regarding current routine & last workout)

[SunnyInc.]

Well, today was my second session back since the camping trip on the weekend. I gave up on yesterday's chest/tri/shoulder session after two sets of bench because I was really tired; I am going to re-attempt that session on Friday. Anyhow, today I had an alright session on back/bi's:

Lat Pulldown
82kg x 8 (1)
86kg x 5
86kg x 5

(When I say lat-pulldown I am always referring to over-hand/wide grip form..)

V-Grip Lat Pulldown
90kg x 6 (1)
90kg x 5
90kg x 4

BB Bench Pull
60kg x 4
60kg x 6 (1)
60kg x 7 (1)

My first set was crap due to my break being really short because I had to work in with someone else who was using the BB Rows bench...

DB Shrugs
37.5kg x 8
37.5kg x 6
35kg x 8

Preacher Curls (EZ Bar)
33kg x 6 (1)
33kg x 4
33kg x 3

[SunnyInc.]

BB Bench Press
80kg x 4
80kg x 4 (1)
80kg x 4 (1.5)

DB Shoulder Press
27.5kg x 5 (1)
27.5kg x 6 (1) awesome set (form wise)
27.5kg x 5 (1)

DB Lateral Raises
10kg x 8
12.5kg x 4
12.5kg x 3

Weighted Dips
15kg + bw x 8
20kg + bw x 6
20kg + bw x 6 (1)
20kg + bw x 6 (1)
20kg + bw x 6 (1)

I smashed my sets on weighted dip today so I'm quite pleased with myself. My bench press was crap today but I'm guessing that had something to do with all the drinking I did on the camping trip on the weekend. I'm cutting down on calories for today and tomorrow because I'm going on a date with an absolutely gorgeous girl and I want to be looking solid, not bloated. I will resume my normal diet after Saturday.

[BiggerGuns=LongerDrives]

Originally Posted by SunnyInc.

I'm not doing my back/bi's session beofre I head away today either because I ddin't get enough sleep last night.
(Please refer to last post to see comments regarding current routine & last workout)

Originally Posted by SunnyInc.

Well, today was my second session back since the camping trip on the weekend. I gave up on yesterday's chest/tri/shoulder session after two sets of bench because I was really tired; I am going to re-attempt that session on Friday. Anyhow, today I had an alright session on back/bi's:

DONT SKIP WORKOUTS!
If I skip a workout for everytime I didnt get enough sleep, or had another excuse, I'd rarely get to train!
Take last night as an example as I only got about 5 hours of sleep and I have to work a 9 hour day before I can even think of training, but you wont find a single doubt inside of me about skipping my routine today, I'll be lifting the iron regardless. I just dont think about it and let the hours pass until it's time and then I just get out there and take it one set at a time.

You cant let life give you an excuse to skip a workout as life has many to provide. Find a way to dig down deep and get it done, we just do what we have to do and at the end of these days, these workouts are the ones that are the most gratifying....So on a low energy day, get some coffee or grab a Red Bull or something, just get it done. A good tip for a day when you are running on empty is to load up on carbs as they'll provide the extra energy you need.

I didnt mean to be so long winded, but skipping workouts is a major reason people dont progress faster.

[SunnyInc.]

Point taken. Cheers Tommy.

Anyhow, I just looked at my log from start to end and didn't really see a huge difference in my stats. This struck me as rather strange because I feel like I'm doing better sets when I'm at the gym and I look stronger in general. After a couple of minutes of think it occured to me that all along I've been improving and tweaking my form so I'm better of in the long run. It also occured to me that alot of my more recent sessions (with a few exception) I've done after a big night on the town or when I've been really tired. I'm expecting big things from myself over the next two or three months though.

Rant over.

[BiggerGuns=LongerDrives]

Originally Posted by SunnyInc.

Point taken. Cheers Tommy.

Anyhow, I just looked at my log from start to end and didn't really see a huge difference in my stats. This struck me as rather strange because I feel like I'm doing better sets when I'm at the gym and I look stronger in general. After a couple of minutes of think it occured to me that all along I've been improving and tweaking my form so I'm better of in the long run. It also occured to me that alot of my more recent sessions (with a few exception) I've done after a big night on the town or when I've been really tired. I'm expecting big things from myself over the next two or three months though.

Rant over.

Try to get a good nights sleep and a good days eating in you, then get out there and go to work.
I bet you are stronger now, you just cant see it from the lack-luster low energy workouts from those late night parties (woo-hoo LOL)...If I am run down, I note this in my log book, so if my numbers are stagnant, or not up to par even, at least I will know there is a reason for that.

Cheers Sunny, keep it up, you are on the right path

[SunnyInc.]

Two training session are missing from the log because I lost the bit of paper.

[BTH]

Here is a good article on the bench press:
Bodybuilding.com - Mike Westerdal - Bench Press Blunders: Don't Let These 8 Mistakes Sabotage Your Bench!

[SunnyInc.]

As I mentioned in another thread, I haven't be posting my workouts in my log for the last few weeks because I've been really busy through the uni holidays and haven't been doing my ususal split. I've pretty much been doing whatever I can do with the little energy I have left after a day of physical labouring. I will be returning to my usual routine after next week. Anyhow, I did a pretty good workout the other day and I just wanted to post it up.

DB Incline Bench
35kg x 6
37.5kg x 4
37.5 kg x 5 (1)

It felt really good getting back upto 37.5kg's again because it's been such a long time. I'm not far off getting back to my PB of 4 x 42.5

BB Decline Bench
75kg x 6
80kg x 5
82.5kg x 4
82.5kg x 5 (1)
85kg x 3 (1)

DB Lateral Raises
12.5kg x 5
12.5kg x 4
12.5kg x 6 (1)

Weighted Dips
BW + 30kg x 4
BW + 32.5kg x 5
BW + 32.5kg x 5 (1)

I've lost 3kg recently becasue I haven't been able to eat as much as usual while I'm working. In spite of this my strength and muscle mass seems to have increased.

[Joementum]

I've been reading a few of the things that Tommy's been pointing out regarding not training due to lack of sleep, tiredness etc...

I'm no great fan of NO products for pumps or that type of crap but I always keep a container of NO-explode or something similar just for the days that I need a bit of a kick in the ass (only around once every 3 weeks or so).

It's the only thing that crap is good for.

Nice training too BTW - How're those legs & lower back? - are they up to any light work yet?

It's a real shame you aren't able to get deads or squats into your routine - they'd really help with all your other lifts.

[SunnyInc.]

Cheers man, I've been pretty happy with the progress I've been making with most of my lifts recently. Especially with Incline where I've hit 37.5kg dumbbells and dips where I've done a PB of BW + 37.5kg x 4 (1). I'm thinking of taking NOXPLODE again but I have my reservations, especially seeing as there is a mass tort against the product. I actually tipped three quarters of a bucket of the stuff down the drain when I was shown the claim filed against the producers of NOXPLODE. I am looking for a decent pre-workout supplement other than NOXPLODE...

[Joementum]

Originally Posted by SunnyInc.

I am looking for a decent pre-workout supplement other than NOXPLODE...

I've only ever used NOxplode & Gaspari's Superpump 250 - they both do pretty much the same job.

[SunnyInc.]

I'll have a look into superpump 250 and get back to you if I end up buying it. I forgot to mention before that my back is slowly improving but I'm still a long way off doing light lifts.

[lostboyrufio]

I used the knock off stuff called NOS Blast, stuff worked. If you eat a decent meal a half hour before you workout you should have enough energy. For days that you feel dead, there's always good ole black coffee.

[SunnyInc.]

I generally have a can of baked beans or a few eggs before I hit the gym - diet is not a problem.

[SunnyInc.]

Uni holidays are over and I'm back into the swing of things. I plan to commence my usual routine and log my workouts as per usual. I've lost 4kg over the holidays but I'll gain them back as soon as I return to my usual diet.

[SunnyInc.]

I completed this session two days ago. It's alot shorter than my usual w/o because I was pissed off after my chins:

Chin Ups (wide, overhand)
bw + 20kg x 3 (1)
bw + 15kg x 5 (1)
bw + 15kkg x 4 (1)

T-Bar Rows (Machine)
38.75kg x 5
40kg x 3 (1) PB
40kg x 3 (1)

Preacher Curls:
39kg x 4 PB
39kg x 4 (1)
39kg x 3 (1)

[jlozan84]

Originally Posted by SunnyInc.

I generally have a can of baked beans or a few eggs before I hit the gym - diet is not a problem.

That's a horrible pre-workout meal if that is all you consume.

[SunnyInc.]

I pretty much only eat tuna, baked beans and eggs during the day so it's one or a combination of those three foods for my pre-workout. Do you have an other suggestions for a pre-workout meal, jlo?

[RoyceDa59]

Baked Beans dont have nearly enough carbs in unless you're eating about 10 tins LOL.

What about brown rice, pasta or oats? All rich in carbs.