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BODYBUILDING MEGA THREAD: ACCOUNTABILITY / TRAINING / DIET / MOTIVATION & HARDCORE GOAL ACHIEVEMENT

Red said:
5.9 CONDITIONING at 8 am HIKE
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DONE.

Figured I can donate plasma => help someone else and pay my gym membership from that. Win win.
Doing that today before the hike.

NEXT WORKOUT:
7.9 1 hour HIKE at 6pm
 
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A lot of upper body Dom's still but I won't have time to workout tm!
 

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Red said:
DONE.

NEXT WORKOUT:
8.9 CONDITIONING-RUN at 9 am 20min +
NECK TRAINING
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How and when do you work on your neck? Do you do it at gym within your regular workouts or separately?

I used to do it, want to do it again, I completely lost the habit
 
Squat might be close to 210kg now, I'd like to pr this platz squat at 140kg for 10 then switch back to normal squats for a couple weeks
 

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Red said:
8.9 CONDITIONING-RUN at 9 am 20min +
NECK TRAINING
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FAIL.

Poor time management on my end.

NEXT WORKOUT:
11.9 GYM at 8 am

hush said:
How and when do you work on your neck? Do you do it at gym within your regular workouts or separately?

I used to do it, want to do it again, I completely lost the habit
Click to expand...
I sometimes do it in the gym. Prefer to do it at home.
Was not training it for some time. Now do it 1x-2x week.

Usually do something like this:

But if you just want a healthy neck.
Probably the best thing you can do is to lay on your back and just lift your head looking at your feet.
Keep it like that until you cannot anymore.
Do a few sets of that.

I learned it from my grappling coach.

No neck bridges or anything similar to that.
I think that genuinely hurts your neck long-term.
 
Red said:
11.9 GYM at 8 am
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DONE.

Went at a different time so that is a fuck up.
But the workout itself was awesome.

1 DB OHP 1. 3-4x8-12 +
2 EZ curls 3-4x6-12
3 Neutral-ups 3-4x4-8 +
4 Hyperextensions 2. 3-4x8-12
5 Leg extensions 2. 4. 3-4x10-15 +
6 Standing calf raises 1. 3x12-15
7 Cable flies 3-4x12-15

Also, my blood pressure is pretty high. Realized that while giving my plasma.
So I will incorporate more cardio with low impact to address this.
+ cut out salt from my water
+ drink more water (was told I am dehydrated quite a lot)
+ figure out some exact cardio protocol and stick to it
probably this one https://peterattiamd.com/exercising-for-longevity-peter-on-zone-2-and-zone-5-training/
+ buy blood pressure monitor

Besides that I don't smoke. Almost no alcohol. No caffeine.

NEXT WORKOUT:
CARDIO at 8 am - 40 min on a rover
 
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I've cut rest times down a lot and just trying to get some good volume in before work.
 

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Red said:
CARDIO at 8 am - 40 min on a rover
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THIS WAS DONE.

Also managed to squeeze in one workout before flying to Italy.

1 Romanian Deadlifts 3x6-12 +
6 Finger curls 3-4x10-15
3 Leg press 0. 0. 3x8-12 +
2 Face-pulls 3x10-15 +
4 Machine rows 2. 2. straps 3x8-12
5 Seated calf raises 0.5 3x15-20
7 Abdominal Crunch 3x10-15

Will be back tonight/early morning.
So back to the gym asap.

NEXT WORKOUT:
20.9 GYM at 1 pm.
 
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Day Gaming like hell rn, gym routine is an abbreviated one:

Fri 20th - Legs
(1) Leg Press: 4 Plates x 15 / 5 plates x 10
(2) Lying Leg Curl: 80lbs x 15 / 95lbs x 10 / 110lbs x 10
(2) Seated Calf Raise: 1 Plate 3 x 8

Done.
 
Fun workout with a training partner this time
 

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Red said:
20.9 GYM at 1 pm.
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FAIL.

I got sick the morning after coming back.
Probably due to spending a lot of time at the airport + lack of sleep.

Now I am like 70% back.
It's time to do at least something for myself.

NEXT WORKOUT:
23.9 CONDITIONING - 30 min HIKE
 
Red said:
23.9 CONDITIONING - 30 min HIKE
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DONE.

Will do the same until I am completely healthy.
Also will not spam this log with just random hiking & getting the sun.

Will report back once I am ready to fully hit the training again.
 
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Shoulders & Triceps:

DB Shoulder Press: 45lbs x 15 / 50lbs x 10 / 55lbs x 6
DB Lateral Raises: 20lbs x 20 / 25lbs x 10
Cable One Arm Lateral Raise: 10 x 10
DB Shrugs: 65lbs x 15 / 75lbs x 15
BB Laying Tri Ext 50 x 15 / 60 x 8
Cable One Arm Pushdown 13lbs x 10

Notes:

Minimum Effective Dose

Nailed a solid meal after.

Now, back to work.
 
Yesterday my workout for chest and triceps.
My workout was:
5 minute treadmill warmup
10x4 Smith machine incline bench press
10x4 Smith machine Bench press
10x4 chest cable press high (straight arm)
10x4 chest cable press low (straight arm)
10x4 dumbbell fly;lying down (my chest was starting to give out at this point) (straight arm)
10x4 seated overhead triceps extension single hand
1 hour on the steps machine (for extra calories burned 569 calories just from this alone)
 
Since moving I've only had access to an apartment gym. I've been cutting lately, today I hit 170.0lbs. Might just be water weight but I'm still happy about it.

I don't really have access to high weight dumbbells or a power rack right now. If I can make this gym work I'd like it to, I don't have to pay for it.

Leg press 200
Calf raise 200
Lat pulldown 80
Shoulder press 90
Chest press 90
Abs 65
Tricep rope pulldowns 50
Dumbbell flys 12.5
Pushups 13x

These are basically all cable machines FYI, with the exception of the dumbbell flys and of course the pushups.

Guess it's kinda arm heavy, not enough legs. There's a hip adduction/abduction machine, should I use that? I think there's also a leg curl machine, I'll have to double check.

Also am I missing any key upper body muscles?
 
Back after my deload.
I'll start logging my cardio here too otherwise I slack off.
 

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Squilliam said:
Since moving I've only had access to an apartment gym. I've been cutting lately, today I hit 170.0lbs. Might just be water weight but I'm still happy about it.

I don't really have access to high weight dumbbells or a power rack right now. If I can make this gym work I'd like it to, I don't have to pay for it.

Leg press 200
Calf raise 200
Lat pulldown 80
Shoulder press 90
Chest press 90
Abs 65
Tricep rope pulldowns 50
Dumbbell flys 12.5
Pushups 13x

These are basically all cable machines FYI, with the exception of the dumbbell flys and of course the pushups.

Guess it's kinda arm heavy, not enough legs. There's a hip adduction/abduction machine, should I use that? I think there's also a leg curl machine, I'll have to double check.

Also am I missing any key upper body muscles?
Click to expand...
What's a session look like for you?
Sets, reps weights etc
 
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