Sunny Returns From Injury..

[SunnyInc.]

What I've eaten so far today (it's 4pm now):

Meal 1
420g baked beans
protein shake (30g)

Meal 2
420g baked beans
protein shake (30g)

Meal 3
Weight Gainer Shake (3 scoops = 42 grams protein, 42 grams carbs)
Ignite 2

Meal 4
x2 barramundi fillets (they were big)
large greek salad
steak burger (double steak)

Meal 5
750g steak
lettuce, tomato & onion salad with dressing
handful of green beans

Meal 6
Proten Shake (30g)

Edit: Today's workout on previous page...

[SunnyInc.]

I just stepped on the scales this morning to record an all-time PB of 72.1kg or 158.84lb.

[SunnyInc.]

Today was back/bi's:

Lat Pulldown
82kg x 8 (1)
84.5kg x 4
82kg x 6 (1)

V-Grip Lat Pulldown
90kg x 6
91.25kg x 5 (1)
90kg x 4

Bench Pulls
60kg x 6 (1)
60kg x 7 (1)
60kg x 6 (1)

Preacher Curls
33kg x 5 (1)
33kg x 5 (1)
33kg x 5 (1)

Hammer Curls
17.5kg x 4 (1 failure - right arm)
15kg x 5

A couple of comments in dot point form:

- My biceps were destroyed after doing v-grip lat pulldown so I wasn't able to perform in the bicep-specific part of my session. My right bicep seemed to be lagging a bit too which was unusual, seeing as my right arm is my stronger arm..

- I increased the volume of my session as Tommy suggested..

- It was a pretty average session overall...

[BiggerGuns=LongerDrives]

I think you still need more volume bro, especially since you are only hitting up your body parts once per week...They need a little more destruction layed upon them than what you are giving them now.
I'd add in another back exercise and also increase all the sets to at least 4 sets....
That would put you at around 20-24 sets total and you should be able to get that done still in under an hour

Also, I know your back is limited because of the injury, but back work should be centered around free-weights, cable work always should be secondary. I say this as I am noticing alot of cable work and no free weights. But again I am not sure though what effects your back and what doesnt

[SunnyInc.]

After bouncing PM's back and forth with BiggerGuns=LongerDrives I've decided to change my split to chest/shoulders/tri's and back/bi's. I'll have my new routine posted up pretty soon and I'll have it implemented by the end of the month.

[SunnyInc.]

Today's workout (shoulders):

DB Shoulder Press
27.5kg x 6 (1)
27.5kg x 6 (1)
27.5kg x 5 (1)

BB Upright Rows
50kg x 5 (1)
50kg x 6 (1)
50kg x 5 (1)

DB Lateral Raises
9kg x 9 (1)
10kg x 6 (1)
10kg x 6 (1)

I also did a few set of DB shrugs just to get back into the swing of things... I was mainly focusing on form and whether or not my back could handle 90kg of lateral pressure. It went well but I'm still a long way away from squats and leg press.

Edit: My shoulder strength is getting closer to where it was last year. I was shoulder pressing 35kg dumbbells and incline benching 42.5kg dumbbells at my best...

[SunnyInc.]

Today's log entry may not be spot on because I didn't write it down:

BB Bench Press
75kg x 6 (1)
75kg x 5 (1)
75kg x 4

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

Decline bench
65kg x 10
67.5kg x 6 (1)
67.5kg x 5 (1)

Narrow Bench
62.5kg x 5 (1)
62.5kg x 5
62.5kg x 5 (1)

Weighted Dips
BW + 12.5kg x 6 (1)
BW + 12.5kg x 5
BW + 12.5kg x 5

I'm still pretty annoyed at how badly my pecs are lagging at the moment. My improved bench form will see more progress in my pecs in the long run but right now it's really ****ting me having my numbers so low. Today was a pretty crap session because I drunk pretty heavily on the weekend and I wasn't expecting a whole lot. Probably should've just had a rest day.

Today's diet (so far):

Meal 1 (50 grams of protein)
Baked Beans
Protein Shake (30 grams of protein)

Meal 2 (30 grams of protein)
Weight Gainer Shake (30 grams of protein, "" carboyhydrates)

Meal 3 (98 grams of protein)
400 grams with sweet chilli sauce

Meal 4 (???)
Beef Strog

Meal 5
x2 barramundi
greek salad

My sixth meal will probably be a protein shake and some green beans. I didn't have enough calories today but I smashed my daily protein quota by the third meal so it's not all bad news. I will eat more tomorrow.

[SunnyInc.]

Today's feed:

Meal 1
3 egg omlette with tomato and spanish onion

Meal 2
Weight Gainer Shake (3 scoops = 42 grams of protein & " " carbohydrates

Meal 3
400 grams of tuna with sweet chilli sauce

Meal 4
400 grams of tuna with sweet chilli sauce

Meal 5
400 grams of tuna with sweet chilli sauce
three cups of stir fried vegetables

Edit: Still didn't have enough calroies today but I had just under 400 grams over protein which is probably too much....

[SunnyInc.]

Chest/Tri's today:

BB Bench Press (new form)
75kg x 8 (1 fail)
77.5kg x 5 (1)
77.5kg x 5 (1)

DB Shoulder Press
27.5kg x 5 (1)
27.5kg x 5 (1)
27.5kg x 5 (1)

DB Lateral Raises
10kg x 6 (1)
10kg x 6 (1)
10kg x 5 (1)

BB Narrow Bench
62.5kg x 6 (1)
62.5kg x 6 (1)
62.5kg x 5 (1)
62.5kg x 5 (1)

I wasn't too upset with today's session because I tried the new split that Tommy suggested and my shoulder press didn't suffer as much as I thought it would. Even though I'm still unhappy with my figures on narrow bench that'd have to have been the highlight of today's session.

[SunnyInc.]

I had a back/bi's session yesterday but I didn't write down what I did...

...I'm officially start the new split this week so it should be good.

[SunnyInc.]

I attempted a session today but gave up by the 4th set... too tired.

[dannyboy9]

Originally Posted by BiggerGuns=LongerDrives

To wrap this up, I'll give you an example about diet.

There was a recent study, now I know there are many variables involved, but none the less, the results are very interesting. They took 20 powerlifters all the same height, 20 bodybuilders and 20 Sumo wrestlers and tested them all for lean muscle mass. Who do you think had the most lean muscle mass on their bodies? It was the Sumo wrestlers, the ones who do zero weight training and just consume massive amounts of food. Sure they train for Sumo, but they do no resistance training at all, never pick up a barbell or dumbell or never hoist up 300 lbs over their heads or deadlift 700+ from the floor...How is that possible?

The Powerlifters came in 2nd place followed in a close 3rd by the bodybuilders.

So what does that say? It says that the guys who eat more, gain more muscle and that training is second to diet...At least thats what it means to me

A friend was telling me about this study about a week ago actually. He's doing DC training and he explained how this study exemplifies one of the main DC training principles.

c)There was a study some years back which included 3 groups--elite sumo wrestlers who did no weight training whatsoever, advanced bodybuilders and advanced powerlifters--about 20 in each group. Now there is a lot of variables here but they took the lean muscle mass of each group and divided it by their height in inches. Surprisingly the sumo wrestlers came out well ahead of the powerlifters (2nd) and the bodybuilders (very close 3rd). This is a group who did no weight training at all but engorged themselves with food trying to bring their bodyweight up to dramatic levels. How is a group that is doing no weight training having more muscle mass per inch of height than powerlifters and bodybuilders? For anyone that doubts food is the greatest anabolic in your arsenal, you better get up to speed and on the same page as what my trainees have found out. Gee now what would happen if you actually ate to get dramatically larger like a sumo, but actually weight trained like a powerbuilder (which is what we train like), and also did enough cardio/carb cuttoffs etc to keep bodyfat at bay while doing all this? Are you guys coming around to how I think yet....in how to become the biggest bodybuilder at the quickest rate but keeping leaness on that journey?

In the end, Tommy's point holds water. It really does come down to diet because it's definitely not too difficult to conceive the sumo wrestlers' coming out in first if you break their diet down and extract the basic concepts that even WE use. From what I know, the sumo wrestler lifestyle includes frequent naps and although Tommy said they do no resistance weight training, but he was just trying to make a point because they do: just not the conventional kind. But they actually are lifting heavy objects (the other guy lol).

Originally Posted by http://en.wikipedia.org/wiki/Sumo

Rikishi are not normally allowed to eat breakfast and are expected to have a nap after a large lunch

Rikishi is just another word for wrestler in Jap. And the above quote could potentially explain a lot. If I remember correctly, we're always encouraging newbies to nap whenever they get a chance as well as getting their hours of sleep in because naps are great for muscle growth.

In the end, diet does go a long way. If you have that down, you have 70% made for you.

Originally Posted by SunnyInc.

I attempted a session today but gave up by the 4th set... too tired.

Are you getting enough sleep Sunny?

[BiggerGuns=LongerDrives]

Good post

[SunnyInc.]

As a matter of fact I haven't been getting enough sleep recently and I know it's been affecting my training and progress. My diet has been pretty good except on the days I work and when I catch up with friends. I'm taking today off and having an early night tonight in hope of having a good session tomorrow. Thanks for the feedback mate.

[dannyboy9]

Lack of quality sleep will definitely affect your training and progress. I'm glad you've realized that. Take that break and rest, your body will thank you and you'll definitely feel the difference after a good night of rest bro. Guaranteed.

[SunnyInc.]

Had an awesome night's sleep last night and had a decent back/bi's session today. The only problem was I had to cut the session short because a friend decided to rock up to my place forty-five minutes early and I had to cut my session short. I'll post the workout later when I can find the piece of paper

Editage:

Lat Pulldown
79.5kg x 8
82kg x 6
83.5kg x 5 (1)

V-Grip Lat Pulldown
91.25kg x 5
90kg x 5 (1)
90kg x 5 (1)

T-Bar Rows
30kg x 5
30kg x 6 (1)
30kg x 5

...was going to finish up with three sets of DB Shrugs and BB Curls respectively but yeh.

[SunnyInc.]

Today's ****ty session:

BB Bench Press (New & Improved form)
77.5kg x 6 (1)
80kg x 4 (1)
80kg x 4 (1.5)

DB Shoulder Press
27.5kg x 4 (1)
27.5kg x 5 (1)
27.5kg x 4 (1)

DB Lateral Raises
9kg x 9 (1)
9kg x 8 (1)
9kg x 7 (1)

BB Narrow Bench
60kg x 8
60kg x 8 (1)
60kg x 7 (1)

Figure 8 Bar Skull Crushers
30.5kg x 6 (1)
30.5kg x 5 (1)

[SunnyInc.]

Yesterday's session:

BB Bench Rows
65kg x 8 (1.5 failure)
67.5kg x 6 (1)
67.5kg x 5 (1)

T-Bar Rows (Machine... as per usual)
33.75kg x 7
35kg x 5 (1)
35kg x 5 (1)

V-Grip Lat Pulldown
90kg x 7 (1)
90kg x 5
90kg x 5 (1)

DB Shrugs
35kg x 9
42.5kg x 6 (1)
37.5kg x 7 (1)

BB Curls
32.5kg x 8
35kg x 5
35kg x 4

I'm still trying to get back into the swing of things with shrugs...

[SunnyInc.]

What I've eaten so far today (list to be updated later):

Meal 1
4 egg omlette with diced spanish onion and tomato (no butter, cheese or oil as usual)

Meal 2
Weight Gainer Shake (3 scoops = 42 grams protein, " " carbohydates)

Meal 3
400 grams of tuna w low fat mayo

Meal 4
420g Baked Beans
Protein Shake (1 scoop = 30 grams)

Meal 5
Steak burger (doubled up on steak)

Meal 6
400g Steak
6 cups of vegetables (carrots, beans and brocolli)

Meal 7
Protein Shake (1 scoop = 30 grams)

I'm not too happy with how I ate today because I didn't get to pack in as many calories as I wanted to. To be honest, I just didn't feel like eating. I'm going to get a good night's sleep tonight and pack in the protein and carbs tomorrow morning for my chest/shoulders/tri's session. Hopefully my tri's will be ready for it because they're still a little sore from Monday (not used to higher reps)...

[SunnyInc.]

Yesterday's Session:

BB Bench Press
80kg x 5 (1)
80kg x 4 (1)
80kg x 4 (1.5)

DB Incline Press (awesome depth)
35kg x 4 (1)
35kg x 4
35kg x 5 (1)

BB Decline Bench
67.5kg x 8
70kg x 6
70kg x 6 (1)

BB Narrow Bench (triceps still sore from Monday)
62.5kg x 6 (1)
62.5kg x 5 (1)
62.5kg x 4 (1)

I couldn't find the weights belt to do weighted dips and I ****ing hate trying to get up holding a dumbbell between my feet so I ditched on weighted dips. It's starting to annoy me because I can never get the weight belt when I want it. I'm enjoying this new program where I do chest/shoudler/tri's on one day and back/bi's the next, having two or three days rest then repeating the process. Cheers Tommy for all the input you've given me so far.