itsjustrobbieok

Hmmm, up 2kg on last lot of measurements. Quads are 1cm bigger, gained on my biceps and neck too but everything else has stayed the same except my waist that has dropped 1cm. Seems odd!

Great workout today, felt much much stronger than last week with deadlifts (although the last few reps were a killer). I always feel like a beast after back day. Barbell Deadlift: 60 kg x 10 reps 70 kg x 1 reps 80 kg x 1 reps 90 kg x 1 reps 110 kg x 1 reps 120 kg x 1 reps 130 kg x 8 reps 130 kg x 8 reps 130 kg x 8 reps Wide-Grip Pull-Up: 5 reps 5 reps 5 reps Close Grip Chin-Up: 5 reps 5 reps 4 reps Bent Over Barbell Row: 60 kg x 12 reps 60 kg x 12 reps 60 kg x 12 reps Close-Grip Front Lat Pulldown: 35 kg x 15 reps 40 kg x 15 reps 40 kg x 15 reps Calf Press On The Leg Press Machine: 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps

Still a bit weary of my triceps so kept the weight down a bit, bench press was done with a nice slow negative a pause on the chest and a solid push. Decided to put dips back into the workout which probably gave my triceps more of a pounding than they needed. My housemate has given me some grief because I have no added weight on there but dips is always something I have struggled with. I've vowed to hit 3 sets of 15 before adding any weight. Felt very weak for the dumbbell press, no doubt because of the dips and seated dumbbell shoulder press (why do I find shoulder presses so damn hard work?). Pushdowns gave me a great pump and I'm ditching dumbbell fly permanently to machine fly as I really feel it working 100x better. Pretty good workout overall. Weigh in yesterday has me at 78.8 (weight going up...) Decline Barbell Bench Press: 20 kg x 20 reps 30 kg x 5 reps 40 kg x 5 reps 50 kg x 12 reps 50 kg x 12 reps 50 kg x 12 reps Dips - Chest Version: 10 reps 10 reps 10 reps Seated Dumbbell Shoulder Press: 12 kg x 12 reps 12 kg x 12 reps 12 kg x 12 reps Incline Dumbbell Bench Press: 18 kg x 6 reps 12 kg x 12 reps 12 kg x 10 reps Triceps Pushdown - V-Bar Attachment: 21 kg x 16 reps 21 kg x 15 reps 21 kg x 15 reps Machine Chest Fly (Pec Deck): 15 kg x 15 reps 20 kg x 15 reps 20 kg x 15 reps Calf Press On The Leg Press Machine: 70 kg x 15 reps 70 kg x 15 reps 70 kg x 15 reps 70 kg x 15 reps 70 kg x 15 reps

Barbell Squat: 20 kg x 10 reps 70 kg x 3 reps 80 kg x 1 reps 90 kg x 1 reps 100 kg x 1 reps 115 kg x 8 reps 115 kg x 8 reps 115 kg x 5 reps Stiff-Legged Barbell Deadlift: 50 kg x 10 reps 50 kg x 10 reps 50 kg x 10 reps Leg Press: 80 kg x 15 reps 80 kg x 15 reps 80 kg x 15 reps Calf Press On The Leg Press Machine: 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps Standing Barbell Calf Raise: 60 kg x 15 reps 60 kg x 15 reps Barbell Lunges: 15 kg x 40 reps 15 kg x 40 reps 15 kg x 40 reps

Not the best start to the workout today, deadlifting felt very hard (although I didn't feel like I got the best nights sleep) :/ Rest of the workout was pretty good however, finished up with some crazy forearm pump at the end Barbell Deadlift: 60 kg x 10 reps 70 kg x 1 reps 80 kg x 2 reps 100 kg x 1 reps 110 kg x 1 reps 130 kg x 6 reps 120 kg x 5 reps 120 kg x 5 reps Wide-Grip Pull-Up: 5 reps 5 reps 4 reps Close Grip Chin-Up: 5 reps 5 reps 5 reps Bent Over Barbell Row: 55 kg x 12 reps 55 kg x 12 reps 55 kg x 12 reps Close-Grip Front Lat Pulldown: 45 kg x 12 reps 45 kg x 10 reps 45 kg x 10 reps Calf Press On The Leg Press Machine: 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps

Woo! Pressing without pain! Tried to keep the weight down on the pressing, probably could have done with dropping a bit more weight off the bench but no pain (just pump!). Was surprised how hard the OHP. Was good to drop some weight off, made me think more about squeezing the muscle, especially with the pushdowns. Barbell decline bench press (super slow negative, pause on chest): 20 x 20kg 10 x 30kg 5 x 40kg 9 x 50kg 10 x 50kg 8 x 50kg Dumbbell standing overhead press: 12 x 12kg 11 x 12kg 8 x 12kg Side/front/rear raise superset: 12 x 5kg 12 x 5kg 12 x 5kg Dumbbell pullover: 12 x 12.5kg 12 x 12.5kg 12 x 12.5kg Tricep pushdown (v-bar): 10 x 12kg 12 x 21kg 12 x 21kg 12 x 21kg Machine Fly: 15 x 15kg 15 x 15kg 12 x 15kg

Stiff-Legged Dumbbell Deadlift: 0 kg x 12 reps 12 kg x 3 reps 20 kg x 12 reps 20 kg x 13 reps 20 kg x 12 reps 20 kg x 12 reps Leg Press: 50 kg x 10 reps 80 kg x 3 reps 120 kg x 3 reps 150 kg x 12 reps 150 kg x 12 reps 150 kg x 12 reps 150 kg x 12 reps Calf Press On The Leg Press Machine: 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps Leg Extensions: 50 kg x 15 reps 50 kg x 15 reps 50 kg x 14 reps Seated Leg Curl: 50 kg x 15 reps 50 kg x 15 reps 50 kg x 15 reps Barbell Lunges: 10 kg x 40 reps 10 kg x 40 reps 10 kg x 40 reps (walking lunge with medicine ball) Stretching: 0:15:00

Interesting, I've plugged my diet into myfitnesspal and I'm eating an extra 1000calories apparently!! http://www.myfitnesspal.com/food/diary/itsjustrobbieok?date=2012-04-20 Weight is hardly budging though! :/

Welcome!

They are getting there!

Oops been a bit slack with the logging again so this will be a long one! Took a few days off and was back in on Monday to do legs. Didn't squat as my triceps were feeling a little sore. Wednesdays chest/shoulders had no pressing movements and feel much better for it and the pain in the triceps have gone. Will repeat this week again and then try adding in something for triceps but keep it light. Also have a picture update... http://distilleryimage4.s3.amazonaws.com/2b1d230486ef11e181bd12313817987b_7.jpg Monday - Legs Leg Press: 0 kg x 20 reps 50 kg x 5 reps 70 kg x 5 reps 80 kg x 3 reps 90 kg x 1 reps 100 kg x 1 reps 120 kg x 1 reps 130 kg x 1 reps 150 kg x 10 reps 150 kg x 10 reps 150 kg x 10 reps 150 kg x 10 reps Calf Press On The Leg Press Machine: 50 kg x 15 reps 50 kg x 15 reps 50 kg x 15 reps 50 kg x 15 reps 50 kg x 15 reps Seated Leg Curl: 60 kg x 12 reps 60 kg x 12 reps 60 kg x 10 reps Leg Extensions: 60 kg x 12 reps 60 kg x 12 reps 60 kg x 9 reps Body Weight Lunge: 40 reps 40 reps 40 reps Wednesday Chest/Shoulders Superset, Side/Front/Rear raise: 5 kg x 12 reps 5 kg x 12 reps 5 kg x 12 reps Bent-Arm Dumbbell Pullover: 10 kg x 15 reps 10 kg x 15 reps 10 kg x 15 reps Dumbbell Flyes: 5 kg x 15 reps 7.5 kg x 15 reps 7.5 kg x 15 reps Machine Chest Fly (Pec Deck): 15 kg x 12 reps 15 kg x 12 reps 15 kg x 12 reps Friday - Back Barbell Deadlift: 60 kg x 10 reps 80 kg x 1 reps 90 kg x 1 reps 110 kg x 1 reps 130 kg x 1 reps 130 kg x 8 reps 130 kg x 5 reps 120 kg x 8 reps Wide-Grip Pull-Up: 5 reps 5 reps 4 reps Close Grip Chin-Up: 5 reps 5 reps 4 reps Bent Over Barbell Row: 50 kg x 12 reps 50 kg x 12 reps 50 kg x 12 reps Close-Grip Front Lat Pulldown: 45 kg x 10 reps 40 kg x 12 reps 35 kg x 15 reps Calf Press On The Leg Press Machine: 50 kg x 20 reps 50 kg x 20 reps 50 kg x 20 reps 50 kg x 20 reps 50 kg x 20 reps Seated Calf Raise: 14 kg x 15 reps 14 kg x 15 reps 14 kg x 15 reps 14 kg x 15 reps

an important moment!

Looks pretty good. You might want to consider a M/W/F legs push pull too. A rest day after working out is always a good idea.

I am for the first time officially (according to the Bmi scale) overweight!

Wouldn't this video tend to support them, though? He's pretty scrawny. Incredibly fit, yes, but small. Well my point was what most people classify as long distance running is not really distance running compared to distances covered by people like him, and you have to run A LOT in order to get that thin. And I'm willing to bet if that guy ate a lot more he would still have some muscle mass to show for it. -Kyle Why make gaining muscle any harder by running! You're obviously not a hard gainer!

Welcome!

You can base your diet around it though. Tofu scramble with mushrooms, onions, and peppers for breakfast, Tofu with a few cups of cooked greens for lunch, big salad with Tofu nuggets and red wine vinegarette , sauteed Tofu with asparagus or green beans or whatever, and maybe throw some broccoli in there somewhere. If you wanna go low carb, Tofu is your best friend. My macros break down to around 204g protein, 106g fat, and 125 carbs. 2300 cals (-500 from my maintenance of 2800). I'm trying low carb as an experiment, since I've always eaten high carb I figured I might as well give it a try, I have to say, I actually feel really good (Only been doing it for a week though) and I've already lost some fat. I could never do it, Im at 5k of food and barely gaining weight :/

What are they canned in?

I need a new damn body. Putting weight on is so hard, I consume close to 5000 calories a day but still my weight fluctuates up and down. Because of the amount of food I need its much easier to eat the same thing day after day which then gets boring, but Im always so full its hard to eat more and then I get down because Im not gaining weight. Add to that my diet always feels limited as there is so much in the supermarket I can't eat because of my chosen lifestyle. All I want is a bit of junk food occasionally (when feeling down about food) but the supermarkets dont stock anything and id rather not prebuy vegan junk food as i will only eat it all... Omni friends are no help - "just eat some meat, it won't kill you..." Add to that tricep tendonitis on both sides. Meh!

Sorry for the lack of updates, having some laptop issues that makes it all a bit tricky. Weight gain appears to have stalled a little bit (despite upping calories to 5000 on workout days!) and in fact if anything I feel like I've los a bit of fat... All of my major lifts have had good gains of late although a tricep tendonitis means I'm having to lay off the pressing and tricep exercises. I'm also going back to a 3 day split (working chest and shoulders on the same day - doing isolation exercises to try and rest the tricep as much as possible). PBs for lifts are now Squats 135kg x 1, 115kg x 8, Deadlift 140kg x 8, OHP 45kg x 8, Decline bench 70kg x 8. Todays workout: Barbell Squat 12 x 20kg 1 x 60kg 1 x 70kg 1 x 80kg 1 x 100kg 8 x 110kg 8 x 110kg 8 x 110kg Leg Press 20 x 85kg 20 x 85kg 20 x 85kg Calf Raise (on parallel leg press) 20 x 40kg 15 x 40kg 20 x 40kg 20 x 40kg 20 x 40kg Leg Curl 12 x 55kg 12 x 55kg 12 x 55kg Leg Extension 12 x 60kg 12 x 60kg 10 x 60kg Calf raise (on 45deg leg press) 15 x 85kg 15 x 85kg 15 x 85kg

Machines don't mean sh*t!

My legs hurt Barbell squat 12 x 0 12 x 20kg 1 x 50kg 1 x 60kg 1 x 70kg 1 x 80kg 1 x 90kg 8 x 100kg 8 x 100kg 8 x 100kg Leg Press 20 x 70kg 20 x 70kg 20 x 70kg Calf raise 15 x 70kg 15 x 70kg 15 x 70kg 15 x 70kg 15 x 70kg Leg Curl 12 x 60kg 8 x 60kg 10 x 40kg 12 x 40kg 12 x 25kg Leg Extension 10 x 65kg 10 x 65kg 10 x 65kg 12 x 40kg 12 x 20kg

Hanging straight leg raise x 12 x 10 Hanging bent leg raise x 15 x 15 Cable crunch 15 x 26.25kg 15 x 26.25kg 15 x 26.25kg 15 x 26.25kg 15 x 26.25kg Cable oblique crunch 15 x 11.25kg 15 x 11.25kg 15 x 11.25kg 15 x 11.25kg Side bend 15 x 28.75kg 15 x 28.75kg 15 x 28.75kg 15 x 28.75kg Barbell ab roll x 8 x 8 x 8 Crunch (superset with reverse crunch) x 15 x 15 x 15 x 15 x 15 Reverse crunch (superset with crunch) x 15 x 15 x 15 x 15 x 15 Plank x 30secs x 30secs x 30secs