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  #101  
Old 11-08-2009, 06:23 PM
Gregsimo Gregsimo is offline
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I made it out to be roughly 2500 cals with 240g protein, 210g carbs and 75g of fat. i should probably think those will be around your maintainence cals. It might be an idea to get up earlier and have oats for breakfast with a whey shake containing 20-30g of protein on top of your diet already, that will boost you up by 400-500 cals. You could also change the soy bread for wholemeal thick slice to add more cals and carbs in future.
I dont count the cals, i count the macros then multiply carbs by 4, protein by 4 and fats by 9 to get my cals for the day. Ive found it better to aim for the right amount of each macro.
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Last edited by Gregsimo; 11-08-2009 at 06:28 PM.
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  #102  
Old 11-09-2009, 01:34 PM
Gregsimo Gregsimo is offline
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Day 63
weight 165.8lbs

Leg hypertrophy
Squats
165x10x3

Standing calf raises
105x13 (1,5,15 cadence)
105x11 (1,3,5 cadence)

SLDL
99x12x3

Seated hamstring curls
88x12 (PR)
77x12
77x11

Concentrated on blasting my hamstrings today, next leg hypertrophy workout will be geared towards quad development.
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  #103  
Old 11-09-2009, 02:46 PM
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Quote:
Originally Posted by Gregsimo View Post
7th Oct ----- 7th Nov

height 5' 11''
Weight 11st 4lbs ----- 11st 9lbs (163lbs)
Waist 33.1" ----- 33.5" (+0.4)
Chest 40.1" ----- 40.1"
Biceps 14.3" ----- 14.5" (+0.2)
Forearms 11.2" ----- 11.3" (+0.1)
Thighs 22" ----- 22.4" (+0.4)
Calves 13.2" ----- 13.5" (+0.3)

Not the best progress this month, still not really developing any upper body width despite blasting my lats with lots of wide grip exercises, although they do look more developed than this time last month. My calves have responded well to DC and are growing.

Strength.
Squats ~ 240 (before injury)
Bench - 190
Deads - 295
OH press - 125

My strength on squats has hit a stop due to injury but im hoping to lift over 210 again soon. Bench, deads and OH press are increasing nicely, especially deadlifts. I didnt expect to hit 290-300 until next year but ive done it already.

Goals for the next 4 weeks
- Deadlift 320
- Squats back to where i was ~240
- Bench 205
- OH press 135
- Gain another 4-5lbs as lean as possible
Nice progress. It's fun to see everything moving up, don't sweat the squat, better to play it safe.
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  #104  
Old 11-09-2009, 03:03 PM
Gregsimo Gregsimo is offline
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I played it very safe today, 165x10x3, felt nice and light and i just started to slow on the 8th rep or so, should be back to 210x10 within 8 weeks or so.
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  #105  
Old 11-10-2009, 09:24 PM
Gregsimo Gregsimo is offline
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Day 64
weight 165.1lbs

Pressing hypertrophy
Bench press
132x11
132x7
121x9

Incline flyes
25'sx12
25'sx11
22'sx11

OH press w/ side raises
77x8/20'sx8
66x10/15'sx9
66x8/15'sx7

french Db press
30x14
35x10
30x11

Not my best workout, doing higher reps really took it out of me today, especially on the compound lifts. My triceps couldnt handle the higher reps on bench or OH press hence the low poundages (~50-60% of 1RM), next hypertrophy workout i'll definately go for ~70% of 1RM for all lifts, need to work on my triceps pressing ability so lots of cgbp and some JM presses over the coming months.
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  #106  
Old 11-10-2009, 11:10 PM
WorkoutMchne WorkoutMchne is offline
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Hey man, great work, you definitely seem to be hitting it hard. For your triceps to help your compound lifts as you said close grip bench is the best thing you can do, the one omission I would include is dips. Dips always seem to correlate with an increase in bench and lockout strength. Workouts look great though man.
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  #107  
Old 11-11-2009, 12:21 AM
Gregsimo Gregsimo is offline
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I've been doing dips recently, im including them on my strength days for the next few weeks then after that i'll be doing them on my hypertrophy days. Just mixing things up at the minute.
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  #108  
Old 11-12-2009, 01:18 PM
Gregsimo Gregsimo is offline
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Day 66
weight 164.6lbs

Back hypertrophy

Deadlifts
220x8
242x6
264x4

Wide grip pullups w/ wide grip pulldowns
BWx8/110x8
BWx5/99x8
BWx4/99x8

Single arm Db rows
60x10
55x10
55x9

Reverse preacher curls
40x12
35x12
35x10

Db holds
70lb Db's for 1 minute 47 secs

Im finding my energy levels an issue with doing so many reps on compound lifts, think i need another week to adjust. As a result i took things a little bit easier and took longer rest between exercises. Im happy with my deadlifts and next week i'll do a higher rep range at about 65-75% of 1RM rather than the 75-90% used today.
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  #109  
Old 11-13-2009, 12:46 PM
Gregsimo Gregsimo is offline
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Day 67
weight 164.8lbs

Dynamic effort squats
DE box squats
99x3x3 (40% of 1RM)
110x3x3 (45%)
121x3x2 (50%)

hanging leg raises (partner resistance)
15x3

Ab crunches
20x3

Cardio
Treadmill - 15 minutes @ 4.2mph on 2% incline.

This was my first ever dynamic effort workout, i'm hoping this will improve my ability to explode upwards on the squat as this is my weakness that is holding me back from higher poundages on my heavy days.
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  #110  
Old 11-13-2009, 07:22 PM
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Ellingham Ellingham is offline
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i wish i understood enough to follow along, cheers for the comments on my journal
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