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  • Page 20 of 20 FirstFirst ... 10181920
    Results 191 to 192 of 192

    Thread: 30 solid pounds in 6 months

    1. #191
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      Elvia1023's Avatar
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      I didn't really sleep so went to the gym at 5:30am. I trained chest and quads and kept it a bit shorter than usual but still done plenty. Although I plan to train legs fairly soon so kept the quad training fairly basic. I started with a variety of db presses and kept the weight to a max of 30kg but done 5 sec negatives and holds at the bottom. Every working set I done was with the 30kg db's. Most times I press I push the weight to the limit so it's good (and wise) to have days like this at times. My workout looked like...

      Warm up with db's.
      Incline DB Chest Press... 4 warm up sets and 3 working sets with 15 deep breaths between each set.
      Flat DB Chest Press... 3 working sets with 15 deep breaths between each set.
      Decline DB Chest Press... 3 working sets with 15 deep breaths between each set.
      Standing Cable Crossovers.... 4 sets standing in the middle in the centre (head down and cables to my sides) and rotated with 4 sets standing in front so a more traditional cable fly with one foot in front of the other. 3 warm up sets and 1 working set for each.
      Chest Dips... 2 sets to failure.
      Machine Chest Press... 2 warm up sets and 1 working set of 11 reps.
      Leg Extensions supersetted with Walking Lunges with a 20kg bag on my shoulders. 2 sets of leg extensions (feet together and then apart) for 20 reps each then 1 set of walking lunges. I repeated this 7 times so 21 sets total and moved up in weight with the leg extensions each set until I finished on the full weight rack. Due to the pace I was failing the 40 rep leg extensions by the end and done some partial reps.
      Back and Leg Stretches.

      Everything is going great but I want to tighten up faster for my holiday. 2 main areas I am going wrong this week is having quite a lot of fruit syrup in water. It's gone so hot here and it tastes so good but it's all sugar. On top of that many of my cottage cheese meal macros are way off with only 20g protein and fairly high carbs (added fruit).

      As a result I will be swopping the syrup for lemon water (fresh lemons) and will stop having any fruit juice and whenever I have cottage cheese I will only be able to add low carb fruit such as blueberries, raspberries or chopped strawberries etc. I will also start having 1 scoop of synthepure with my cottage cheese meals to get the protein content up. The rest of my meals will be mainly meat with salad (berries added to the salad). So a very healthy but carb restricted diet for the next few weeks as I go on holiday in July. The majority of my carbs will be consumed around training in the form of HBCD's/Vitargo, rice, pasta and fruit such as pineapple or mandarins.
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    3. #192
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      I trained shoulders and arms the other night. I said to myself lots of lateral raises. So I done some clean and presses, heavy barbell upright rows, heavy standing db presses and ended with a variety of lateral raises. I must have done about 15 sets of lateral raises moving up in weight and very heavy with bent arms. Then I finished with approx 10 sets using ligher weight with my arms straight and to my sides. I used 15-7.5kg db's and really pushed it with 10 sec rest between sets. Arms were mainly machine preacher curls and machine dips. I finished with abs and back stretches.

      Yesterday was something very different and I recommend it to people if you want to mix it up. I picked 7 stations and performed 4 giant sets. I used 3 upper body, 3 lower body and 1 ab movement. As you rotate body parts you are not exhausting any given muscle but it's a big cardio workout too. I started with light weight and for each set moved up in weight until the 4th set I was pretty much lifting the full weight rack for everything. I used the following order mainly due to the location of the machines...

      1. Machine Chest Press
      2. Leg Extenions
      3. Machine Cable Back Rows
      4. Horizontal Leg Press
      5. Machine Lat Pulldowns
      6. Seated Leg Curls
      7. Machine Ab Crunches

      So 4 circuits of 7 sets with no rest between stations. I would rest for approx 2 mins between circuits. On the last set I was using the full weight rack for everything a part from leg curls (about 85%) and ab crunches (about 40%). Reps were 25-15 reps for everything and on the last set approx 15 reps.

      Afterwards I done more hamstrings and calves in the form of...

      Lying Leg Curls... about 8 sets and the last 4 to complete failure with partials.
      Calf Presses supersetted with calf raises... 4 sets of 40 rep calf presses with approx 20 reps for the raises.

      My calf strength has always been good but utilizing a lot of high reps has helped with my strength endurance. I can now do the full weight rack for 40 slow and controlled reps. Even half of the rack is a big struggle when using the rep speed I do. Sometimes I will go faster to change things up though.

      I may have a day off from the gym tonight. My body could probably do with the rest as I have been using higher volume recently. Although the above workout was much faster than my usual and I was done in less than an hour.

      I didn't use any slin before the above 2 workouts but still had my 3ml synthetine and 2ml syntheselen and felt great. I have also cut down my intra carbs to 50g HBCD's.
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    5. 30 solid pounds in 6 months
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