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 Post subject: Re: No Payne, No Gain!
PostPosted: Tue Apr 01, 2014 1:58 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3835
Location: Christchurch, New Zealand.
Payne wrote:
Both myself and my other half love tofu. She usually fights me for the last bit of it, so if you've got the receipe, I really would appreciate it so I can give it ago sometime!


Sure buddy, here you go:

Serves: 4
Preparation: 20
Cooking: 20


INGREDIENTS

250g tofu (frozen and then defrosted, to give it a 'mince' texture)
2 onions, chopped
2 cloves garlic, chopped
Oil for frying
1 can tomatoes
1/2 cup water
2 tsp arrowroot
50mls tamari
Pasta for 4 people (use quinoa spaghetti if you can get hold of it)
Grated nuts (this is the parmesan cheese) 8)
Pepper to flavour


COOKING


Fry onions and garlic in pre-heated oil for 5 mins. While onions and garlic are cooking, cook pasta in a separate pot. Squeeze the tofu so it is not too moist and add into pan with tomatoes and arrowroot mixed with the water. Continue to cook and continue stirring until thickened. Pour over cooked pasta and eat ~ delicious and filling MF.

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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Apr 02, 2014 2:25 am 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
Sweet! Thanks very much. Will give it a go when I get chance!


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 Post subject: Re: No Payne, No Gain!
PostPosted: Thu Apr 03, 2014 2:31 am 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
Had a PT session last night where we worked on some light deadlifts and squats (back and front) so Dan could check my technique. He said he's more than happy with my technique, it's just little niggly bits to focus on now like engaging my shoulder blades more and squeezing my ass at the end of everything to really get the full benefit.

After that we did a small circuit:
5x 70kg tyre flips
2x 5x 18kg snatches (a set each hand. The weight increased to 20kg and then 22kg on the following goes round the circuit)
10x box jumps (can't remember how high the box was, but it was hip level to me, so maybe about a metre?)
2x 10x 17kg bulgarian bag swings (10 each way)
2x 12kg kettle bell bottom up, arm up walks (a set on each hand)

Round this curcuit three times in all. Wasn't as intense as usual because he was giving me some quite intense back stuff, and my back's been a little on the dodgy side the last month.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Thu Apr 03, 2014 2:36 am 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3835
Location: Christchurch, New Zealand.
Payne wrote:
Sweet! Thanks very much. Will give it a go when I get chance!

Cool, no worries buddy. Keen to hear what you think of it :)

Nice training session too, I need to try some tyre flipping one day. Looks good fun!

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 Post subject: Re: No Payne, No Gain!
PostPosted: Thu Apr 03, 2014 4:15 am 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
Might be a week or so until I have chance to give it a go, but I'll let you know.

Cheers. I like tyre flipping. Its rather satisfying hearing that tyre slap down on the floor!


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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Apr 09, 2014 3:06 am 
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Rabbit

Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 10 front squats - 60kg
3 sets of 5 deadlifts - 110kg
3 sets of 10 bench press - 50kg
3 minute rest between each set for the deadlifts. 60 seconds between the squats and bench press

Small circuit:
6x Body weight dips.
6x Chest to bar pull ups
6x aussie pull ups

Round this circuit three times.

2x 2min light bag work

Cool down:
5 minute gentle walk on the treadmill and some stretches

I'm not really seeing any improvement on my dips, aussie pull ups, or normal pull ups, but I'm wondering if that's because I'm doing in the same circuit at the same point each session so by the time I get to it, my arms just dont have anything left. I seem to get to about 5 and usually struggle to get the 6th rep in.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Apr 09, 2014 3:37 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3835
Location: Christchurch, New Zealand.
Payne wrote:
I'm not really seeing any improvement on my dips, aussie pull ups, or normal pull ups, but I'm wondering if that's because I'm doing in the same circuit at the same point each session so by the time I get to it, my arms just dont have anything left. I seem to get to about 5 and usually struggle to get the 6th rep in.

I think you should prioritise them earlier in the workout when you are fresh :wink:

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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Apr 09, 2014 4:21 am 
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Rabbit

Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
A very good idea! Thank you!!

What worries me swapping them round though, is not being able to hit my bench presses and deadlifts. Still struggling with my hook grip too at the moment. Sometimes I'm fine with it, and others, like this morning, it kept popping out. I'm going to get some chalk to try and see if that helps my grip and stops the bar slipping too and pinching the inside of my knuckles.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Apr 09, 2014 6:18 am 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
I'm really starting to ache now. Not ached like this in a long time.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Sun Apr 13, 2014 3:54 pm 
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Rabbit

Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
Friday morning:
Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 5 back squats - 110kg
3 sets of 10 deadlifts - 90kg
3 sets of 5 bench press - 70kg
3 minute rest between each set for the deadlifts. 60 seconds between the squats and bench press

Then I tried some new bits:
3 sets of 10 upright rows -30kg
3 sets of 10 shoulder presses - 25kg
2x 2min light bag work

Cool down:
5 minute gentle walk on the treadmill and some stretches

First time trying the upright rows and shoulder presses hence the low weight. Want to get technique right to start with before I start increasing the weight.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Apr 16, 2014 7:35 am 
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Rabbit

Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 5 deadlifts - 110kg
3 sets of 10 bench press - 50kg
3 sets of 10 upright rows - 35kg
3 minute rest between each set for the deadlifts. 60 seconds between the bench press

Small circuit:
8x Body weight dips.
8x Chest to bar pull ups

Round this circuit three times.

4x 2min light bag work
50x sit ups
20x standard press ups
20x wide hands press ups
20x diamond hand press ups.

Cool down:
5 minute gentle walk on the treadmill and some stretches

Felt pretty good after that. Had to pop to get some shopping though after and was struggling to hold the basket after a while!


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 Post subject: Re: No Payne, No Gain!
PostPosted: Thu Apr 17, 2014 12:33 pm 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 5 deadlifts - 120kg
3 sets of 10 front squats - 70kg
3 minute rest between each set for the deadlifts. 60 seconds between the front squats

Small circuit:
8x Body weight dips.
8x Chest to bar pull ups

Round this circuit three times.

4x 2min light bag work
50x sit ups
20x standard press ups
20x wide hands press ups
20x diamond hand press ups.

Cool down:
5 minute gentle walk on the treadmill and some stretches

Then managed to fit in half an hour in the pool swimming up and down. Lost track of how many lengths.

On my last set of deadlifts I managed to rip off a callous at the bottom of my middle finger on my left hand. Guess that means no lifting for a week or so until that's healed up!


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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed Apr 23, 2014 2:37 am 
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Rabbit

Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 10 front squats - 70kg
3 sets of 5 deadlifts - 100kg
3 sets of 10 bench press - 55kg
3 minute rest between each set for the deadlifts. 60 seconds between the squats and bench press

3x 2min light bag work

3x 30 sec battle rope (1x alternate, 1x looping, 1x together)

Cool down:
5 minute gentle walk on the treadmill and some stretches

Tobe honest I was beat after that and although I wanted to do more, I figured I needed to get showered and get to work. So a little disappointed. Had to drop my deadlifts down to 100kg today as my hand was really sore from the callous tear last week and this was the first time I was lifting without any protection on it. Hoping by next week I can go back up to 120.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Wed May 14, 2014 9:54 am 
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Rabbit

Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
Been a little absent of late! Studying is taking over my life for the next month but still trying to get into the gym where possible.

Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 10 front squats - 70kg
3 sets of 5 deadlifts - 120kg
3 sets of 10 bench press - 70kg
3 minute rest between each set for the deadlifts. 60 seconds between the squats and bench press

3x 2min light bag work

2x 10 pressups on 20kg dumbells. At the top of the pressup, lift alternate dumbells.
2x body weight dips until failure. This was about 7 on each set.

Cool down:
5 minute gentle walk on the treadmill and some stretches

At my last PT session last week I managed 2x 5 reps of 130kg deadlifts. That's a new PB for myself, but the bars at his place are thinner than the ones at my gym which I find too thick to get a decent grip on!

Also my body fat percentage has stayed static since the start of the year, but in the last two months I've managed to put on 6kg of muscle. So it looks like I'm getting enough protein now, just need to eat more, but healthily as my I'm potentially under eating at the moment so my body isn't burning the fat.


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 Post subject: Re: No Payne, No Gain!
PostPosted: Tue May 27, 2014 6:43 am 
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Joined: Thu Jan 09, 2014 11:10 am
Posts: 88
Location: Peterborough, UK
This is starting to get a bit dull an repetitive now and all i can do is apologise!

Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 10 front squats - 70kg
3 sets of 5 deadlifts - 140kg
2 sets of 5 bench press - 75kg
1 set of 5 bench press - 80kg
3 minute rest between each set for the deadlifts and bench press. 60 seconds between the squats.

2x 2min light bag work

3x Body weight dips until failure, was about 8
3x Body weight pull ups until failure, was about 7 (using an assistance band, still crap at pulling my weight up)

50x sit ups
10x standard press ups
10x crucifix press ups
10x diamond press ups

Cool down:
5 minute gentle walk on the treadmill and some stretches

Really pleased I've finally got some chalk to use in the gym as it's really helped my grip when deadlifting. Hoping to hit 150kgs mid to late June. Just need to really focus in on what I'm eating so I can start trimming this fat off as my fat hasn't really moved all that much since the start of the year.

Also, I don't feel like I'm really progressing with my pull ups. Need to hit some more pulls I think on them with heavier weights. Any suggestions?


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