Awex's Progress - Size DOES matter

Cheers , reckon I'll be improving a lot over the next few months now I can actually increase the weight used. Yeah I reckon I'll try that adding weight to my chin ups, I'll do the same once I can hit 5 sets of 12 for pull ups as well, managed 5 sets of 8 with one set doing 10 so I'll try 5 sets of 9 next time. I already do my push ups fairly wide maybe not ultra but not far off strangely I naturally have my hands really wide when I do push ups, but yeah I might try going ultra wide then.

Yeah nutrition isn't bad, past 3 days have been a one off, when I go back to college it could change a bit but ohh well.

10/08/10

Tuesday - Workout B
6 sets of 9/9/9/10/11/8 Pullups @ Bodyweight
3 sets of 12 Deadlifts @ 35kg
3 sets of 7/6/8/8/5 Bench press Bench Press @ 42.5kg, 2 extra sets of 8/7 @ 40kg and 45kg
3 sets of 12 Tricep Dips @ Bodyweight + 12.5kg
2 sets of 10/10 Bicep Curls @ 15kg, 2 sets of 12/8 20kg Negatives
3 sets of Calf Raises @ Bodyweight + 15kg

Nutrition
Breakfast - Shreddies, Nuts, Raisins, Milk - 736kcals, 15.2g fat, 22.6g protein
Lunch - Couscous, Tuna, Cheese - 630kcals, 15.8g fat, 56.8g protein
Dinner - Salmon and brocolli pie, and Sauasge and mash (2 low fat ready meals) - 680kcals, 15g fat, 48g protein
Evening Meal - 4 weetabix, nuts, raisins, grapes, 300ml milk - 599kcals, 12g fat, 24.4g protein
Total - 2645kcals, 58g fat, 151.8g protein

Well the workout went strange. Pull ups I managed even more than last week which were probably too easy, going to go for 4 sets of 10/11 with maybe 1 set of 12 at the end for next hopefully. Reckon I'm not far off my goal of doing 20 pull ups in one go reckon I'll give it a shot one day this week Deadlifts were cool, starting to get the technique down pretty well, 35kg was still extremely easy, I only felt it in my lower back in the muscle, still along way off using any sizeable weight though I think. Bench press was weird, started at 45kg couldn't handle 8 reps only managed 7, so downed he weight to 42.5kg then could only manage 6 at that, so I had more rest than usual at around 2 mins, came back and got 7 then rested did 7 again, and finally finished with 8 reps of 40kg, guess I'm still fatigued from last times bench when I was doing 40kg fairly comfortably, so too early to push 45 yet, will try again but starting at 40kg for 2/3 sets then hitting 42.5kg for the last 1/2. Mistakenly did tricep dips at 12.5kg instead of 15kg but sheer stupidity. Biceps curls I again started mistakenly with 12.5kg and thought wow my strength has increased crazily if I can do 12 reps of 15kg this easily after struggling last time, realsied to my dismay dumbbell was 12.5kg and then upped it to 15kg for 2 sets, which were easier than last time, I then did 2 sets of negatives at 20kg which were uber hard. Calf raises at 15kg nice and fun, gunna up to 20kg sooner rather than later.

Nutrition wise was pretty good, bit more fat than I wanted and a little less protein than wanted but that was because I had ready meals for dinner which weren't ideal but fairly good plus it was very easy for once lol, then for my evening meal I had some calories left over from lunch and dinner so ate more then which came in the form of more fat than protein so that explains the difference but I was still pleased

Anyway extremely long post tonight, thanks if you actually read it all Good night!

its good you want to get the form down on deadlifts.
Once you have this done the weights shoot up with deadlifts, lots of strength returns in that movement.

11/08/10

Nutrition
Breakfast - Shreddies, Nuts, Raisins, Milk - 726kcal, 15.2g fat, 24.8g protein
Lunch - Tortillas, Chicken, Cheese, Salad, Chilli sauce - 640kcal, 15.1g fat, 44.2g protein
Dinner - Chilli - 758kcal, 8.95g fat, 40g protein
Evening Meal - 499kcal, 3.48g fat, 53.5g protein
Total - 2623kcal, 42.73g fat, 162.5g protein

Good day for nutrition and my ab workout, had to eat a can of tuna to make up the protein today but I was some way under my TDEE so that was fine. Anyway going to do my workout A tomorrow which should be enjoyable, then I've got a squash match in the evening which hopefully I'll be fully fit for, Goodnight all.

Gutted about the squash racket man, make sure they replace it or get a refund

Mmm, Wilson are a pretty solid manufacturer to be honest. What shop was it? Sounded quite like Sportsdirect.com or something which we have in our local shopping centre, haha... They have permanent sales on practically everything.

Well yesterday I had football and then went to a party, my nutrition was screwed, I only had 2 proper meals and a solitary burger, as well as assorted alcoholic beverages but it total it was around 2500-300kcals I guestimated.

Today wasn't much better but at least I ate all the meals at home and didn't get drunk again.

15/08/10
Sunday - Workout B
6 sets of 10/10/10/10/10/9 Pullups @ Bodyweight
3 sets of 12 Deadlifts @ 42.5kg
4 sets of 8/8/8/7 Bench press Bench Press @ 42.5kg
3 sets of 12 Kickbacks @ 7.5kg
3 sets of 10/10/9 Bicep Curls @ 15kg, 1 sets of 12 20kg Negatives
3 sets of Calf Raises @ Bodyweight + 20kg

Nutrition
Breakfast - Shreddies, Nuts, Raisins, Milk - 716kcal, 15.2g fat, 24.8g protein
Lunch - Chicken, couscous, salad, sweet chilli sauce - 600kcal, 7g fat, 43g protein
Dinner - Marinaded Chicken, New potatoes, Salad - 900kcal, 30g fat, 40g protein
Evening Meal - Porridge, Non-fat yogurts, Grapes - 325kcal, 2.6g fat, 19g protein
Total - 2541kcal - 54.8g fat, 126.8g protein

Good workout today even though I wasn't at my best, pull ups I managed to increase each set by 1 rep which was good, next time I'll go for 11 should be able to when I'm actually not tired, went up around 10kg in the deadlift, still rather easy but I'm still perfecting the technique, bench I was doing pretty well, going to try for 9 reps for 3 sets next time and go like that until I hit 12 on each and then up the weight by 2.5kg and start again. Kick back were because my triceps always kill after bench and they hurt like crazy if I try dips. Curls was better this week, finding it easier but I still tire after a few sets, negatives actually half killed me I was huffing and puffing and sweating like crazy afterwards lol. Raises were good, reckon I could raise that again, it's just holding onto the thing is hard enough work.

Nutrition wise I didn't measure out my lunch or dinner so it was a bit of guess work, maybe over estimated a little but I like to be safe, pretty hungry now but then it is nearly midnight and I haven't eaten for hours...hopefully tomorrow will be a lot better.

Cardio wise my ankle still isn't 100% so although I'm playing some football and squash I won't start running until it's 100% hopefully to avoid any further injury.

Anyway good night once again