Dan's training log

[ravimolasaria]

welcome to the forum DanB ... Keep progressing ...

[BendtheBar]

BRING IT!

That's the attitude. Solid workout.

[DanB]

OK heres the BEFORE fat and average photo of me that everyone typically takes before becoming awesome...
Pay no attention to the mess as in a few months time (ive given myself 16 weeks for motivation) I shall be a monster! haha!

More pics will be coming..

Looking forward to training legs tonight! Squat time!

[BendtheBar]

Solid base physique Dan. Engage monster mode.

[DanB]

Thanks BendTheBar!

Legs workout - first one back training properly since my jobless, crap diet spell ..
gave it everything with great form.. but my strength was useless.. but I wasnt bothered I made the most of every rep.
Squats -
wu -
50kg x20
90kg x10
wk -
120kg x5
137.5kg x5
142.5kg x4
120kg x5

My legs used to be quite strong so these numbers were i little bit of a blow for me BUT .. I practiced them with awesome form ATG and will build from on these numbers without sacrificing my form.. "Bring it" .. and next time I might just be able to collar a spot haha! everyone was out watching the england vs ukraine game so there was noone around.

Hack squats - ATG!, literally controlled the movement until my ass was what felt an inch off the base before killing my quads. Again poor numbers but at this point i dont care its all about the base and working from there! Ill add these have never been a strong point but really loved the intensity of them.

wu-
40kg x10
40kg x8
wk -
80kg x6 7th fail (literally failed on 7th and had to shuffle out from the hack machine haha!.. thats muscular failure )
60kg x10 (teeth gritted, eyes closed.. proud of myself here i did work.)

leg extensions -
wu -
29kg x15
wk -
100kg x10 failure

youll notice i like to go to muscular failure.. to make logging progression easier ill often do 1 warm up and 1 all out set to failure (with negatives/ forced reps if a training partner is available) when doing some assisting/iso exercises rather than doing 3 sets of medium intensity and IMO getting less stimulus that properly overloading the muscle to failure.. plus you can put 300% into 1 set but if you spread it over 3 you find yourself working at a lesser intensity over the 3 just IMO IME..

leg curls -
wu -
32kg x20
wk -
59kg x20 (put everyhing into this, full stretch and a squeeze on contraction = pain)

actually had to keep my legs straight and hold a hamstring stretch for about 5 minutes to avoid my hamstrings cramping at this point.. before shuffeling straight legged towards a crash mat were a lay down and performed further hamstring stretches..

Seated calve raises -
wk -
65kg x10, 10, 10, 10, 10, 8


picture taken about 20 mins post workout before shower when got home..

Think abit more cardio in my routine would really help my endurance during training legs.. hmm.

Ive layed the base next week i will smash these numbers, theres no other option


Quick diet summary today -
Meals -
1- 1 whole egg, 9 whites, 60g oats, 2 pieces wholemeal toast
2- 2 scoops whey
3- 100g chicken
4- 200g chicken, 100g rice, spinach
5- 2 scoops whey
6- 200g chicken, 100g rice, spinach, 1 apple
7- cnp meal replacement (finally got delivered!)

feel abit crappy having so many liquid meals.. but theres no way around it really.. if i had the time i would eat more whole foods but i dont ..

[DanB]

Sorry if my log starts to look more like a pornographic playground I just want to have a few pics to compare to over the weeks haha..

[BendtheBar]

Originally Posted by DanB

Sorry if my log starts to look more like a pornographic playground I just want to have a few pics to compare to over the weeks haha..

It's all good as long as there is no crack or genitals.

Good looking squats.

youll notice i like to go to muscular failure

Some exercises like that seemed better built for failure.

[DanB]

Thanks BendTheBar.

Quick pic of meal 1 -
130g tuna, lettuce, 1 banana, 2 pieces wholemeal toast, 1 scoop whey.

[DanB]

OK! chest tonight! im not looking forward to how weak my bench press is going to be but as i said before it will give me a base to work from when i start cramming in more kcals im sure my bench will come back up anyway .. i hope.

Think a little post workout cardio may be in order tonight also..

Cant wait to get in the gym.. S'do this!..

[BendtheBar]

when i start cramming in more kcals im sure my bench will come back up anyway .. i hope.

it sure won't hurt. Good luck!