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

Woke up early like the preceding day. Even with the fat burner/caffeine pill, I felt too tired and half assed the morning cardio.
Later on in the day I was able to do some cardio/calisthenics outdoors in the su\un.
I was probably up too late the night before.
Still got my steps in and I'm dedicated to tracking my macros like never before.
Noticing slightly more definition around the abs/midsection area, I'm going to have do another in Body scan at my gym/school. When I do, I'll update on here.
 
11/07/24
Jump Rope 15min✅

SB to Shoulder✅
5 lifts per side X 1min rest

SB to Row✅
5x3x1min rest

SB Squat✅
3x10-3min rest

SB lift from lap to chest height: (Vertical)✅
1x max reps(10)

Banded Good-mornings✅
100reps

Leg Raises✅
25 reps

Russian Twist ✅
25reps
 
180 for 4, I think 5 was in the tank but it would have been a grinder and I'm too old for that shit.
Will hit 180 again next weekend now that I'm used to how the balance shifts with heavier weights.
 

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I almost always get 10K+ steps, and definitely on workout days; trying to simplify as much as possible.

10/7

I read the wrong weight and had an accidental 1RM on the Leg Curl 15lbs higher than before.

Leg Press Horizontal - 220lbs+ x 12
Seated Leg Curl Machine - 100lbs+ x 6
Two-Leg Calf Raise Machine -120lbs+ x 12
Crunch Machine - 157.5lbs x 12

10/8

Chest Pres Machine - 50lbs x 10+
Seated Row Machine - 130lbs x 12
Tricep Extension Machine - 85lbs x 10+
Lat Pulldown Machine - 125lbs x 10
Lateral Raise (DBs) - 17.5lbs x 8+
Preacher Curl Machine - 55lbs x 10
Crunch Machine - 160lbs x 12

10/10

Romanian Deadlift (DB) - 50lbs x 8
Leg Press Horizontal Machine - 215lbs x 10+
Seated Leg Curl Machine - 90lbs x 10
Two-Leg Calf Raise Machine - 122.5lbs+ x 10
Crunch Machine - 162.5lbs x 12
 
11/11/24
Jump Rope 15min✅

SB to Shoulder✅
6 lifts per side X 1min rest

SB to High Pull✅
6x3x1min rest

SB Bear Hug Carry✅
3xHalf Distance Yard-3min rest

SB lift from lap to chest height: (Vertical)✅
1x max reps(11)

Banded Good-mornings✅
100reps

Leg Raises✅
35 reps

Russian Twist✅
35 reps

Added reps & sets this week💪🏽
 
11/12/24
Jump Rope 15min✅

Ring Push Ups✅
1st Set 6-8-10
2nd Set 6-8
3rd Set 6

Ring Rows✅
1st Set 6-8-10
2nd Set 6-8
3rd Set 6

KB Swing 35lb✅
1st Set 20-30-40
2nd Set 20-30
3rd Set 20

Dips✅
1st Set 6-8-10
2nd Set 6-8
3rd Set 6

Pull-ups
1st Set 4-6-8❌4
2nd Set 4-6✅
3rd Set 4✅

Added reps to all exercises. Failed 1st set of 8 reps did 4 instead.
 
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11/14/24
Jump Rope 15min✅

SB to Shoulder✅
6 lifts per side X 1min rest

SB to Row✅
6x3x1min rest

SB Squat✅
3x12-3min rest

SB lift from lap to chest height: (Vertical)✅
1x max reps(12)

Banded Good-mornings✅
100reps

Leg Raises✅
35 reps

Russian Twist✅
35 reps

Kicked my ass but I made it!
 
11/18/24
Jump Rope 15min✅

SB to Shoulder✅
7 lifts per side X 1min rest

SB to High Pull
7x3x1min rest❌2 last reps

SB Bear Hug Carry❌
3xHalf Distance Yard-3min rest

SB lift from lap to chest height: (Vertical)❌
1x max reps(12)

Banded Good-mornings❌
100reps

Leg Raises✅
35reps

Russian Twist ✅
35reps

Hurt my back pulling the sandbag. Left me a crippled rn🥲
 
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Ring Push Ups✅
1st Set 6-8-10
2nd Set 6-8
3rd Set 6

Ring Rows✅
1st Set 6-8-10
2nd Set 6-8
3rd Set 6

Dips✅
1st Set 6-8-10
2nd Set 6-8
3rd Set 6

Pull-ups
1st Set 4-6-7❌4,4
2nd Set 4-6❌4
3rd Set 4✅

Back still hurts like mofo. But these exercises don’t are safe enough to perform. Failed on the pull-ups and finished with less reps.
 
First session back! Am on the keto diet. First 2 months, you lose strength. It comes back after that.

Push:
(1) DB Incline Press: 26kg x 15, 28kg x 12, 30kg x 8, 32kg x 6
(2) DB Flat Press: 24kg 4 x 8
(3) Flat DB Flyes: 10kg x 15, 12kg x 12, 14kg x 8

Rehab/Weak Links:
-Back Ext x 30, Trap 3 Raise 2kg 3 x 5, Wall Pullover 3 x 5, Elephant Walks 3 x 10
-L-Set Holds - Seated Regression: 2 x 20secs
-Calves: 29kg 2 x 10, Glute Bridges 70kg 2 x 5, Hammer Curls 2 x 15 (10kg, 15kg)

Notes:

The thinking around training in this era, is to maintain the muscle mass I have gained this year through workouts based around hitting heavy compound lists, with view towards hitting failure, and sending signals to maintain the valuable muscle tissue I gained.

While going through a ketosis and 5:2 fasting protocol, I will reduce my bodyfat, to reveal my leanest ever self, a MAC @ 10% bodyfat. Which is what a true Self Improver should be able to do.....

The work on rehab and weak links, will be done at the end of each of these more abbreviated sessions, to allow me to address links which need work for me. Low back, core, calves, glutes, and biceps.

-Ravi
 
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