training blog

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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muu
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Re: training blog

#31 Postby muu » Tue Jul 28, 2015 4:16 am

yeah haha, even then im not strict about it... i do kinda believe in the idea that having a set day each week (or in my case 6 days) isnt ideal... if i do chest every 6 days, that's 6 days recovery which is way more than is needed

last time i was at uni, i started doing a ritual where i would do like just 1 set of pushups each night before bed (i think i started out being able to do like 5, and ended up doing like 40 in a set... weird how only 1 set each night did so much lol..)

but yeah, i'm thinking i might restart that ritual, but instead do like 3 sets of... whatever i can manage along with some core stuff.. especially on days off im starting to feel antsy when i don't stretch my muscles lol
but yeah, i really enjoyed doing that last time i was at uni, i might do the 2 uni gym days a bit easier and do some cardio or something aswell... usually i dont do cardio at the gym unless it's leg day (which i do like 5 min jog lol), so might be like 2 or 3 exercises for the muscle group, and then a 20 min jog or something before classes

anyway i think i will take some more pics sometime tonight... i think i'll look a bit fatter but i cant help but feeling myself and wondering if my muscles were like this before (although i can feel the extra softness too lol)

edit: lol i kinda miss DOMS, i haven't got it for weeks, even though i swear my last leg day was the most intense one yet.. any tips? i want the pain xD (maybe i should eat meat so recovery is more painful :|)

vegan_rossco
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Re: training blog

#32 Postby vegan_rossco » Tue Jul 28, 2015 10:56 am

I suppose it depends entirely on what you're training for in regards to how much rest you need, as a powerlifter I can probably train more often than I do as I'm not fussed about muscle growth, just strength, but in the past I found that when I took a week or two off of training I would start growing... I'm sure others on here have done the same, but.anyway 6 days for a muscle to recover is absolutely fine dude,
Yeah post some pics bud, as I've said before if you're taking creatine then you're holding more water and will feel fatter/softer but it's not likely to be fat just water retention, I came off of it completely as I became so self conscious..l pathetic really haha.

In regards to DOMS, they don't nessecerally mean growth or strength increase so you may not always get em, I tend to get them if I don't sleep enough 7-9 hours, if I have a bad nights sleep after training I almost always have bad DOMS.. Since taking BCAAs I recover way better too..
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

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HIT Rob
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Re: training blog

#33 Postby HIT Rob » Tue Jul 28, 2015 2:05 pm

I would agree with Ross, soreness is not an indicator that growth has been stimulated. There were times ive used super heavy negative only training, with as much as 40% more weight that I can lift normally, the level of DOMS I had was extreme which could last for up to a week or more, but this extreme appoarch did not produce superior results.
In fact I would now argue against the notion ythat we need to cause mirco truma/tears in our muscles for them to recover and grow back bigger and stronger, reason being, one can increase their muscular strength and size using static holds with no micro truma taking place, moreover the human heart can enlarge without any micro truma being caused to it.

For me, the 3 undisputed factors to size and strength increases are high intensity training, progressive intensity and sufficient recovery periods. Nutrition is a secondly factor in the process.

Just my 2 cents:)
Rob

muu
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Re: training blog

#34 Postby muu » Tue Jul 28, 2015 6:08 pm

Yeah, doms isnt requires for gains, but i just miss being unable to walk the day after a brutal workout l0l-ok maybe i dont miss it that much

vegan_rossco
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Re: training blog

#35 Postby vegan_rossco » Tue Jul 28, 2015 11:47 pm

muu wrote:Yeah, doms isnt requires for gains, but i just miss being unable to walk the day after a brutal workout l0l-ok maybe i dont miss it that much

Haha you maniac :D strange.. After out conversation I got real bad hamstring DOMS... Stairs aren't fun..
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

muu
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Re: training blog

#36 Postby muu » Wed Jul 29, 2015 12:51 am

rip hammies xD

heres a new pic Image

i really think i need to start doing core xD... i want to do some core at home every day
what do u think though, you guys see any changes? pic is a little blurry so ill take another one if needed

vegan_rossco
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Re: training blog

#37 Postby vegan_rossco » Wed Jul 29, 2015 6:24 am

I notice you have a giant watermelon! Must be all those fruit push-ups, good work!

I jest.. yeah man you look bigger for sure, around your shoulders and chest, biceps are getting there too, they look a lot more defined :)
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

muu
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Re: training blog

#38 Postby muu » Thu Jul 30, 2015 4:23 am

thanks man, good to hear it from a 2nd person, hard to see it myself.. keep feeling my chest, shoulders ant stuff, and i feel like there are changes that dont show up in the mirror xD

anyway, at this point, i think it's a permenant lifestyle feature now.. quick gains not important, just want to be consistent and always motivated

anyways, i did push day... chest, tris, shoulders... did some pullups and negatives too
i also tried some hold exercises... did flexed arm hangs, and held some tricep extensions for like 15 seconds... man that really made me feel the burn lol!
i think im gonna have to work some flex-holds into almost everything from now on.. any suggestion on other gimicks like that to try?

HIT Rob
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Re: training blog

#39 Postby HIT Rob » Thu Jul 30, 2015 1:00 pm

Maximally contracted holds are extremely productive (no gimmick :), they work best on single joint machines ( though they can be used with certian compound movements as well) ie pec deck, machine lateral raise, machine curls, leg extensions/curls etc. Have your training parnter or ask someone in the gym to help you into the fully contracted position with at least 30-40% more resitance than you cant normally lift through a full range of motion. Ideally, you would have them help you lower the weight when you can no longer sustain the hold.

Theres many other techniques that can be salted into the routine, rest pause training, pre exhaustion, J-Reps etc, but in the last 24 years of my training ive found nothing to be as productive as max contraction training, not only is it a superior method for developing size and strength, its greatly reduces the wear and tear on the joints and connective tissues (that might not be important to you now, but when you get older it will:)

One thing to keep in mind, maximal static contractions are a high stress technique, so you need to ensure and properly regulate your volume and frequency our youll very quickly become over trained.

hope this helps
Rob

muu
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Re: training blog

#40 Postby muu » Fri Jul 31, 2015 1:53 am

My leg exercises went up alot since last week... such a big increase from just one session, but i really did kill it last week

starting to get harder to get as good of a legs workout, and i think in a couple months, i will be maxing out the seated leg press xD

right now i'm doing about 125kg for 7x15, up from about 105 last week, and right now that's about 70-80% of the plates being used

for now i prefer the seated leg press just because i'ts easier to adjust the weights as i need.. but might have to start using the normal leg press simply because i'll run out of plates! lol... might be more practical to do 20-25 reps per set instead

i also feel like there is alot more mass on my legs now than when i started... like noticably when i feel, as compared to arms/chest

muu
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Re: training blog

#41 Postby muu » Mon Aug 03, 2015 8:39 pm

Some soreness in late today think its a good sign, tried some new exercises to improve pullups because they haven't been advancing very much... Tried flexed arm hangs, and very slow negative pullups.. Hoping the soreness indicates it hit something previous efforts haven't... Thing I'm going to work these exercises into every workout

vegan_rossco
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Re: training blog

#42 Postby vegan_rossco » Tue Aug 04, 2015 2:11 am

Negative pull ups are awesome bud! You'll notice size and strength gains if you do them regularly, I normally do them after I'm totally fatigued from pull ups and oh boy you'll feel em in the morning haha, how are things in oz today?
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

muu
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Posts: 66
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Re: training blog

#43 Postby muu » Tue Aug 04, 2015 11:52 pm

is ok,think i'd rather live in canada though lol

leg day today, went up again... last week i did 125 for 7x15, this week i did 145 for 4x15 then 135 for 3x15.. this is for seated leg press

i'm not so comfortable with how fast i'm gaining weight, so i'm gonna try and eat a bit less, slow it down to maybe 1/3rd of what it is now... my method is going to be just eat more leafy greens, more fruit, less oats, and make processed foods more of a minority (already way smaller than the typical western diet i guess but :|)

vegan_rossco
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Re: training blog

#44 Postby vegan_rossco » Wed Aug 05, 2015 2:26 am

Good progress dude! Glad your noticing size difference in your legs too!
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

muu
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Re: training blog

#45 Postby muu » Mon Aug 17, 2015 4:54 pm

ok lil update, been rather sick with a nasty cold over the last 3 or something days, finally over it i think, i had to postpone one leg day by 1 day, just because i had no energy at all

also, my leg lifts seem to have gone down (irrespective of cold, the one previous to having the cold was down), think it might be due to the fact that i havent taken creatine in a few week, so i'm going to start taking it again.

wish people with a cold would just f'ing stay home lol


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