05/11/12 Deadlift and low volume upper back
Thanks as always for Paul and Conor for the camera work
Deadlift raw (no belt or suit) 212.5kg 3x3
Speed deadlift raw (no belt or suit) 172.5kg 3x3
(1st set grip right under left over, 2nd set right over left under, 3rd set double overhand)
(1st set grip right under left over, 2nd set right over left under, 3rd set double overhand)
Gymnastic ring chins 5kg + chain 5x5
Set 2 of 5:
Chest supported wide grip barbell rows 145lb 4x12
1 arm dumbbell rows 52.5kg 5x8
Zottman curls 30lb 5x15
superset with
1 arm triceps band pushdowns (supermini) 5x20
Set 3 of 5:
This is the first time I'd done Zottman curls. A lot more difficult than I had expected. Seriously hit the forearms.
Good workout and through it fast. Bodyweight 121kg. Best shape I've been in for a long time in a number of ways - strength, size, fitness etc
Thanks for reading
Looking lean there big guy. I'd be interested to see what your diet , daily cals and any other secrets you want to divulge, diet wise. I'm aiming for about 4000+ per day and finding it tough
ReplyDeleteHey, thanks :)
ReplyDeleteMy diet sucks right now if I'm honest.
Today was:
Breakfast 0800 - 500ml milk 40g whey
Throughout the day - a Snickers and a bag of peanut M&Ms. Around 1L of coffee
Dinner 1900 - A large Domino's
Before bed I will have what I had for breakfast.
Shocking I know. I'm kind of preoccupied with studying etc at the moment and was in the hospital late for a tutorial. Not really excuses I know, but I hit a good rhythm with studying and decided to ride it out. I'm the type of person who looks at food and gains weight. Putting weight on is usually effortless for me as I seem very carb sensitive. Likewise when I cut carbs the weight comes off very quickly.
Normally I am fairly lax on my diet. As long as I meet my protein requirements I'm happy enough. I don't calorie count either
When I eat clean carbs come from oats, sweet potato, brown rice and wholewheat pasta. Plenty of fruit and veg, eating little and often all low GI.
Protein from fish, chicken, eggs, pork, lamb, beef, turkey, pretty much any dead animal. lol
Shakes are 500ml milk with 40g whey. If I am cutting weight the shakes will be 500ml water instead of milk. If gaining weight I will add about 20g of oats and 2 raw eggs to the milk shake.
Supplement wise:
- Whey
- Creatine
- Cod liver oil capsules (4g a day)
- Green tea (if that counts)
I will have a shake in the morning, one post training and one before bed.
That's about it really I think. If there's anything else feel free to ask
BTW today was a terrible day diet-wise. That is a long shot from what I regularly eat!
ReplyDelete