captfit Posted January 12, 2013 Author Share Posted January 12, 2013 looking good mr captfit.......getting strong now too! i used to love cooking, but cant be bothered now all i cook is rice, potatoes and if im feeling very adventurous some curry powder in my baked beans what are you captfit a vegan or vegetarian? are the traditional foods/ways of cooking where you come from pretty healthy? I am a Lacto-vegetarian . I do use Milk and milk products in my diet but nothing else . Well here in India cooking is okay , the food is highly oil based although we do include lot of lentils and vegetables but its mainly cooked in Oil . Steamed and Sauted doesn't work that much . More so average Indian Diet is a High Carb Low Protein diet with the use of loads of White Flour , Potatoes and White Rice . Link to comment Share on other sites More sharing options...
captfit Posted January 12, 2013 Author Share Posted January 12, 2013 http://www.youtube.com/watch?v=znCdjsKR4U8&feature=youtu.be DEADLIFT VIDEO FROM LAST WEEK's WORKOUT DEADLIFT - 97KGS http://www.youtube.com/watch?v=lAV2TiIeyHQ&feature=youtu.be DEADLIFT FROM YESTERDAY's WORKOUT DEADLIFT - 102 I put this up few posts back but seems like it gt way to backtracked . Can you guys do a quick form check specially on the 102kg one . Again sorry for the poor quality phone cam sucks . Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 12, 2013 Share Posted January 12, 2013 Looks fine to me mate, that gym is a bit small so it may have looked better with more room either way that's really good man! Link to comment Share on other sites More sharing options...
captfit Posted January 12, 2013 Author Share Posted January 12, 2013 (edited) 12/01/13WEEK 12 WORKOUT #28 A SQUATS 10xBar ATG8x37kgs5x57kgs5x67kgs 3x5x74.5 kgs Bench Press 12xBar10x37kgs5x 47 kgs 3x5x62 kgs PB PENDLAY ROWS5x47kgs 3X5x57 kgs Edited January 12, 2013 by captfit Link to comment Share on other sites More sharing options...
mrbear666 Posted January 12, 2013 Share Posted January 12, 2013 looking good mr captfit.......getting strong now too! i used to love cooking, but cant be bothered now all i cook is rice, potatoes and if im feeling very adventurous some curry powder in my baked beans what are you captfit a vegan or vegetarian? are the traditional foods/ways of cooking where you come from pretty healthy? I am a Lacto-vegetarian . I do use Milk and milk products in my diet but nothing else . Well here in India cooking is okay , the food is highly oil based although we do include lot of lentils and vegetables but its mainly cooked in Oil . Steamed and Sauted doesn't work that much . More so average Indian Diet is a High Carb Low Protein diet with the use of loads of White Flour , Potatoes and White Rice . ah i see mate, sorry about all the questions was just interested deadlifts looking good! Link to comment Share on other sites More sharing options...
captfit Posted January 12, 2013 Author Share Posted January 12, 2013 Ah mate no worries i am always open to questions , always good to use this forum not just as a means of learning about weight lifting but about each other as well , right Mr Green Link to comment Share on other sites More sharing options...
captfit Posted January 14, 2013 Author Share Posted January 14, 2013 14/01/13WEEK 13 WORKOUT #29 B SQUATS 10xBar ATG8x37kgs5x47kgs3x62kgs3x72kgs 3x5x77 kgs OHP 10xBar10x25 kgs5x35 kgs 3x5x45 kgs PB DEADLIFT 5x34 kgs5x54 kgs3x90 kgs 1x5x107 kgs New PB I almost fell like i kinda passed out on that last set . It was very taxing on the body and i may just repeat the same weight once more to make sure i am not pushing my luck too much and working out in a controlled manner . For diet i have been planning to increase my protein intake upto 150-160 gms / day . also i plan on doing some HIIT ( Short Sprints with jog in between ) twice a week to burn some fat off as i better stay in shape rather than get too bulky . I will upload my diet tonight . Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 14, 2013 Share Posted January 14, 2013 Look forward to reading through your diet, have you started the protein + creatine yet? Good solid workout there, looks like you really pushed yourself mate. Good work! Link to comment Share on other sites More sharing options...
captfit Posted January 15, 2013 Author Share Posted January 15, 2013 All righty a quick info abt my meal today :- Meal 11 Scoop On Protein + 300ml Milk + 1 Apple Meal 2 Carrot + Soy soup + Olive Oil ( around 45gms Protein ) Meal 3Kidney Beans + Rice Meal 4 1 Scoop ON + 500ml Milk + 20 Almonds Meal 5Indian Bread ( Roti ) + Spinach + Cottage Cheese ( Palak PAneer if any one tried it in any Indian restaurants ) Total should be around 150gms Protein , 90gms Fat , 250gms carbs @MF - yes i started with creatine yesterday . doing with 4 teaspoons for first 5 days will lower it after it . Link to comment Share on other sites More sharing options...
asparagus Posted January 15, 2013 Share Posted January 15, 2013 Protein looks good, but your total is around 2400 calories, which doesn't seem like enough. What's your height and bodyweight? Have you been slowly gaining weight while you've been lifting? Link to comment Share on other sites More sharing options...
captfit Posted January 16, 2013 Author Share Posted January 16, 2013 Protein looks good, but your total is around 2400 calories, which doesn't seem like enough. What's your height and bodyweight? Have you been slowly gaining weight while you've been lifting? I am 179cms and 82kgs at present . I have gained around 2-3 kgs in last 3 months i recon . I have a very slow metabolism so i end up feeling full longer on whatever i eat that is why i am not able to add more food , although i'd love to . Link to comment Share on other sites More sharing options...
captfit Posted January 16, 2013 Author Share Posted January 16, 2013 16/01/13WEEK 13 WORKOUT #30 A SQUATS 10x Free Squats5x37kgs5x57kgs5x67kgs3x72kgs 3x5x79.5 kgs(Managed to break past the plateu which i couldn't last time after a 10% Deload . Also i am using a bench between my legs from last 2 workouts which gives me a lot more confidence going in with higher weights ) BENCH PRESS Chest Press Machin 1x155x37 kgs5x47 kgs3x57 kgs 3 x 5 x 64.5 kgs PB PENDLAY ROWS 10x37 kgs5x47 kgs 3 X 5 x 60 kgs Parallel Bar Dips 2x5 Bodyweight2x8 Machine Assisted Decline Crunches 3x10 Overall a killer workout today managed my energy levels right upto the end so feeling really good about it . I definitely need to be eating more i feel now that the lifts are going up i need to add equally more calories if i want some muscle mass . Link to comment Share on other sites More sharing options...
asparagus Posted January 16, 2013 Share Posted January 16, 2013 Well, if you are gaining weight and your lifts are still going up then at the moment you shouldn't need to raise your calorie intake, unless you start feeling hungry all the time. There will come a point where your metabolism will start to increase a little and you will find yourself hungry more often, or you will start to stall on your lifts because your body needs more fuel. Link to comment Share on other sites More sharing options...
captfit Posted January 19, 2013 Author Share Posted January 19, 2013 (edited) 19/01/13WEEK 13 WORKOUT #31 B I am kinda thinking of separating Squats and DeadLift day so just did 1 set of Squat , Squats 1x20x37kgs OHPJust to give my body a diff feel instead of doing OHP with Barbells i picked up two 15Kgs Dumbells . 1x10xBar5x5x 10 kg Dbells5x5x12.5 kg Dbells 5x5x15 kg Dbells DEADLIFT 5x57 kgs5x77 kgs3x97 kgs 1x5x107 kgs Chins Ups - 10 reps total spread into 3-4 setsDbell Bicep Curls - 2x10/8x10kg DbellsTricep Pushdown - 2x12x4/5 Plates on Machine Reverse Ab Crunches - 3x10 * DeadLift was good i am happy it went well , while doing them on Monday i had to exert a lot but today they went good i was sure on every rep that i am going to finish them clean . Edited January 21, 2013 by captfit Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 19, 2013 Share Posted January 19, 2013 You're doing really well mate, especially gaining 2-3kg in the last 3 months. That's impressive! What you getting up to this weekend, anything exciting? Link to comment Share on other sites More sharing options...
captfit Posted January 19, 2013 Author Share Posted January 19, 2013 Nothing much for the weekend MF , will sleep my day off and probably just go out and eat something been a while i tried my hand at some junk , too much Milk and Cottage Cheese in past one week , need a tasty food break this weekend Link to comment Share on other sites More sharing options...
captfit Posted January 21, 2013 Author Share Posted January 21, 2013 21/01/13WEEK 14 WORKOUT #32 A SQUATS 8x37kgs5x57kgs5x67kgs3x73kgs 3x5x83 kgs * I felt a lot of stress on my lower back today while doing Squats which i wasn't feeling before, Could it be because of using heavy weight on the SMith Machine ? BENCH PRESS 8x37 kgs5x47 kgs3x57 kgs 3 x 5 x 67 kgs * It went okay okay i got in some guy working out to Spot and he kinda ruined the first set giving way to much so i wasn't really able to judge how much of the total weight i managed on my own , will repeat the same weight again preferably with a better spot next workout PENDLAY ROWS 10x35 kgs5x55 kgs 3 X 5 x 60.5 kgs Parallel Bar Dips 2x5 Bodyweight1x8 Machine Assisted Decline Crunches3x12 Hyper Extension2x10 Over all a good workout session although a little disappointed with the Bench i couldnt feel myself giving it my 100% .I think the Creatine is working atleast in terms of Stamina i am feeling less tired after workouts but i hope it gives me something more in terms of muscle mass as well with the workout i am following . Link to comment Share on other sites More sharing options...
captfit Posted January 21, 2013 Author Share Posted January 21, 2013 Guys i had a question and would like to hear from all of you , this week i will finish my 13 Weeks on Stronglifts , although i am still making progress in terms of Strength i think its time i should switch up something as this is getting too monotonous , I will love to get some suggestions from you all regarding some HyperTrophy workout routine if any of you have followed and which worked for you . There is this one i came across while surfing which i liked as it has a nice combo of Compund and Isolation :- http://www.wannabebig.com/training/bodybuilding/baby-got-back/ Looking forward to your feedbacks . Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 21, 2013 Share Posted January 21, 2013 For hypertrohpy I've heard good things about 3x12 but don't know from experience Link to comment Share on other sites More sharing options...
asparagus Posted January 22, 2013 Share Posted January 22, 2013 Hey captfit - I answered your question in my log, check it out and let me know if you have any more questions. As far as the creatine goes, it's not going to directly increase your muscle size. The workout you do is what will increase your muscle size. The creatine will only help you work out harder. I also can't be of much help in hypertrophy, as that isn't in line with my goals. Link to comment Share on other sites More sharing options...
captfit Posted January 23, 2013 Author Share Posted January 23, 2013 23/01/13WEEK 14 WORKOUT #33 B OHP 2x10x2kg Dbells1x10xBar1x5x35 kg 4x5x45kgs ( Last 2 sets with a Spot )1x5x47.5kgs DEADLIFT 1x10x37kgs ( ROmanian DL ) 1x5x57 kgs1x5x77 kgs1x5x107 kgs 1x5x112 kgs New PB Lateral RAise 1x15 x 4kgs Dbell2x8x 5kgs Dbell Chins Ups - 10 reps total spread into 3 setsDecline Crunches - 4x12 * Current Bodyweight 82.5kgs* Happy with the Deadlifts Link to comment Share on other sites More sharing options...
captfit Posted January 23, 2013 Author Share Posted January 23, 2013 http://www.youtube.com/watch?v=1poDFXwO0HE This one's definitely clearer than my previous ones so i you guys can judge me better on form . 112 kg x 4 Link to comment Share on other sites More sharing options...
captfit Posted January 24, 2013 Author Share Posted January 24, 2013 Moderate day with food today , might have just managed to touch 2000 calories which is less compared to my goals of around 2500 . Need to add some more bananas and Olive oil in there .Big day tomorrow morning first attempt at 85kgs Squat and 77kgs Bench Press . Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 24, 2013 Share Posted January 24, 2013 Are you managing to keep your protein up? Link to comment Share on other sites More sharing options...
captfit Posted January 25, 2013 Author Share Posted January 25, 2013 Are you managing to keep your protein up? Yeah i am managing around 110-120gms on off days like yest and 150+gms on good ones like i will aim to do today . Can you check out the deadlift vid few posts above and give me a form check on it . With the weight over 100kgs i really want to focus on right form now . Link to comment Share on other sites More sharing options...
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