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Trav's Training, Supps and whatever Injuries i get log.

Didn't realise this week is a deload week until I got to the gym. I don't feel as though I need a deload week but I may be getting a cold so the timing might be right for it.

Seated ohp 22.5*5*1, 27.5*5*1, 32.5*5*1
Standing ohp 37.5*10*5
Ss
Wide lat pulldown 60*10*1, 70*10*4
Weighted dips 12.5*10*4, 12.5*8*1
Cable lat raises 20*12*3
Db row 32.5*10*2
Farmers walk 75*55 steps, 80*55 steps x 2
Face pulls 70*10*3

Skipping between sets at the start and a couple of 30 second rowing sprints at the end. Okay morning but I have to knuckle down and eat cleaner and hit my macros
 
To some extent my body responds better to lower carbs and higher fat, too.

I'm not a fan of a "scheduled deload". Either you need it or you don't. Like you said tho, a sickness may warrant it.

Nice chest separation man
 
This log will be taking a break, but I will still be tracking everything as well as logging a 3 month run of Ageforce HGH patches.

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So jump in and have a look, and any question or encouragement is welcome.
 
travwj said:
This log will be taking a break, but I will still be tracking everything as well as logging a 3 month run of Ageforce HGH patches.

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So jump in and have a look, and any question or encouragement is welcome.
Click to expand...

"page not found".
 
I'll be back in here logging my training and the never ending goal of improvement. No training today but I will be out on my dirt bike so I am sure it can be counted as cardio.
 
Okay I have had a couple of days off of the gym. Had a good ride on the moto yesterday and was ready today for legs.

Squats 92.5*5, 95*5*2
Leg press 220*10, 225*10, 230*10
SLDL 75*10*2, 77.5*10*2
Leg extensions 85*10*3
Ss
Lying leg curls 47.5*10*2, 47.5*8
Standing calve raises 100*10*4
Seated calve raises 42.5*10, 45*10*2

Nice session, I am thinking of changing my training style as I think I had some better results doing my own DUP type program. Will stick with PHAT for another few weeks though.
 
In the gym before 0600 for back and shoulders hypertrophy.

Explosive tbar row 35*3*6
Wide lat pulldown 70*10*3
Ss
Db shoulder press 22.5*12*3
Db row 32.5*12*3
Cable row 200*15*2
Straight arm pulldown 60*20, 70*20
Upright row 25*15, 25*14
Cable side raises 20*18, 15, 15
Farmers walk 80*50 steps x 3
Core work.

Good pump today and felt pretty good throughout the whole session. Had a great day with my wife and kids on a sunny winters day.
 
Had a few sessions since my last update. This morning was a bit of a basic make up as I go leg session.
Squats 80*5*10
SLDL 70*5*10
Ss
Leg press calve raises 120*10*10

Went in again this evening for upper body strength
V grip rows 65*5, 67.5*5*2
Wide lat pulldown 130*10*2
V grip pulldown 77*10, 87*10
Bench press 90*5, 92.5*5, 95*4
Weighted dips 22.5*10, 22.5*7
Db shoulder press 25*8, 22.5*10*2
Skull crusher 22.5*10, 8, 7
 
Been a busy week, and I have decided to finish the PHAT program and started my own today

Legs strength
Squats 80*5, 90*5, 95*3, 97.5*3, 100*3*2
Sldl 80*5, 82.5*5, 85*3*2, 87.5*3, 87.5*5
Standing calve raises 80*10, 100*10*3, 100*10>80*7>40*10
Core work to finish it off.
 
In to the gym pretty early for a Sunday morning. No one in there at all.
Bench press 85*5, 90*5, 92.5*3, 95*3, 97.5*1, 80*10>60*10
Ss
Db rows 35*5, 37.5*5, 40*3, 42.5*3*2, 35*10>25*12
Cable lat raises 30*13*3, 30*10*2
Ss
Skull crusher 20*12*2, 20*11, 20*10*2

Will be in for legs on Monday
 
Legs this morning and tried something a little different

Bb lunges 60*8*5, 60*10
Glute ham raise 80*8*5, 80*10
Seated calve raises 40*15*6
Ab roll out 8*5

Upper tomorrow, with focus on shoulders
 
Made in early and had to make it quick this morning

Seated bb OHP 50*5, 52.5*5, 55*5, 57.5*3, 57.5*5>40*7
Ss
Wide lat pulldown 70*8*5, 70*10>50*8
Incline db press 32.5*10, 35*8*2, 35*7, 32.5*7, 30*10>20*6
Reverse grip tri pushdown 50*8, 60*8, 70*8*3, 70*10>50*8

So I am about 2/3 of the way through a pwo called beast. A quick review I guess, the taste is not the best and a little chemically. Not a high stim effect and pump is nothing special. So overall not a very good pre workout.
 
It has been a bit over a week between updates. So I have been sticking with my own DUP program, with a lower upper split. So far it is going well and I just monitor and drop sets if I feel a muscle is being over trained and needs a bit of a rest.
 
Upper body training today, and it was a good early session, in the gym by 0430 and all done by 0530.

Started off with close grip bench and super settled it with upright rows and some rear delt bent over flies. Moved on to vbar pulldown super set with landmine press and some straight arm pulldowns with cable x over.
Jumped on the treadmill for 10 min for a cool down light cardio.

Had a couple of beef snags and 3 egg omelette for breaky and I'm ready for the rest of the day.
 
Back up at work on friday and went in to the gym after work for a bit of cardio.

Again after work today for legs strength with squats and SLDL all in the 3-5 rep range. Did some calves and weighted planks as well.

Wasn't all that motivated tonight and felt a little weak, but pushed through.

Upper body tomorrow, with chest and back the focus.
 
Upper body training tonight, with a focus on strength for chest and back and a focus on hypertrophy for shoulders and tris.

Bench press 90*5, 92.5*5, 95*3, 97.5*3, 100*2, 100*2 drop 60*16
Ss
Cable rows 82*5, 87*5, 92*5, 92*5, 97*5, 97*5 drop 67*13
Side cable raises 5*12*6
Ss
Tri pushdown 24.5*12*6

Not to bad tonight, I'm using bpi pump HD as my pre and its not bad at 1 scoop but think I will up the dose to 2 scoops and see how that goes. It does taste good, so hopefully 2 scoops will give a bit more kick.
 
I did the quickest upper session ever today. Only had about 15 minutes and had to pick up my kids. Got in and hit. Bb bench super set db rows super set cable lat raises did 4 sets of 10. Then hit cable x over super set with straight arm pulldown 3 sets by 10 reps. Good pump and I was done. Not the best but better than nothing.
 
Went to my local gym yesterday and did a bit of leg work.
Squats 60*10, 70*10, 80*8, 80*7, 70*11, 60*14
SLDL 60*10, 70*10, 80*9, 80*8, 70*10, 60*11
Standing calve raises 60*15, 70*15, 80*15, 80*12, 70*15, 60*15
Kettle bell swing 20*15*3

Made it in this morning for upper body sesh.
Incline db press 30*10, 32.5*10, 35*9, 37.5*6
Superset
Db rows 30*10, 32.5*10, 35*10, 37.5*7
Landmine press 25*12*2
Superset
Vbar pulldown 70*10*2
Standing behind head OHP 40*6*3 felt drained doing this after chest.
Upright row 20*15*2, 20*12
Superset
Dips bw*12*3
Tri pushdown 80*15*3

Good pump and a great way to Start the morning.
 
I finished off my current pwo this morning which was beast mode by beast nutrition. It was okay, taste wasn't anything special, mild stim and mild pump, and no real crash a couple of hours after taking it.
Tomorrow I will start hemavol Max, which is a pump based pwo.

This morning was legs and a bit more volume for today, and next legs session will be strength.

Heels raised on a small weight to help focus on my quads.
60*10, 70*8*2, 60*12*3
Lying leg curls 40*10, 47.5*8*2, 40*12*3
Seated calve raises 30*20*4
Db Walking lunges 22.5*16*2
Leg extensions 70*10*2

My legs were still a little sore from a couple of days ago, but once I was warmed up it was all good.

Gonna take my boys down the beach and have some fun in the sun and sand.
 
Had my first dose of hemavol Max today and me likey. Had a good pump and focus.

Upper body
Bench press 90*5*5
Ss
Db row 37.5*5*5
Cable side delts 30*8*5
Ss
Rope tri pushdown 60*10, 70*10, 70*8*3
Cable x over 60*15*3
Ss
Straight arm pulldown 80*15*3
Ss
Face pulls 60*15*3
Ss
Tri pushdown 70*15*3

Good pump with finishing off with the super sets. Off day tomorrow, so will probably hit core and cardio.
 
In the gym a bit after 0500, just had an hour of cardio and core work. Some weighted planks and trx knees in (that's what I call it).

Gonna try and get a body board in this arvo as long as the wind stays away.
 
Back up at work now for the next week. Had a late night last night went seeing Pennywise play, man they never disappoint.

Got in after work for legs
Squats 80*5, 85*5, 87.5*5*3
SLDL 80*5, 85*5, 87.5*5*2, 87.5*7
DB calve raises 70*15*3
Leg press calve raises 105*15*2
Db swings 22.5*10*5

Didn't really get into it tonight, I'll get some quality sleep and hit upper body tomorrow.
 
Upper body tonight and it went pretty well
Incline db press 35*8*3
Ss
Db row 35*8*3
Incline db flies 15*12*3
Ss
Wide lat pulldown 100*12*3
Bb behind head shoulder press 40*6*3
Upright row 40*8*3
Ss
Weighted dips 5*8, 10*8*2
Decline skull crusher 20*10*2, 20*8

Good pump and pretty good focus tonight. Will hit up some cardio and core work tomorrow.
 
Got a bit of cardio and core work in yesterday day after work. Hit legs tonight with
Squats with heels on some 1.25 plates.
70*80*3, 60*12*3
Lying leg curls 12.5*8*3, 10*12*3
Leg press calve raises 85*20*2, 85*16*4
Db Lunges 22.5*8*2

Overall not to bad and tried to focus on my quads with my squats.
 
Been a while since I updated here. I have continued on with the upper and lower split.

Today I hit legs and it went like this
5 sets of Squats
5 sets of sumo deadlift
3 sets leg extensions
4 sets of standing calve raises
3 sets of kettle bell swings

Started off slow, but once warmed up pushed a good pace and got a bit of a sweat up.
I haven't done sumo deadlifts for years, so today was light weight and I will slowly work my way up to avoid any injuries.
 
Had a crappy sleep last night, but still made it into the gym at 0515 this morning. Don't think the aircon is working because it was pretty warm in there. Not to worry, worked up a good sweat with upper body session, and some core work and skipping between sets.
Bb bench x 5
Ss
Db rows x 5
Rear delt flies x 5
Ss
Weighted dips x 5
Incline db press x 2
Ss
Wide lat pulldown x 2
Ss
Ohp x 2

Shoulders were fried by the end. Will be cardio tomorrow, not sure what I will do yet... Might get the pushy out and take it for a spin.
 
Way to push through the tiredness.
 
Went down to the local footy/cricket oval this morning and did a bit of jogging and hill sprints. Has been a long time since I did any cardio like this, and it was a good change.
 
Post run breaky. 3 egg omelette, avo and smoked salmon and half finished coffee.
 

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I have always known it, but looking at my pic's in the transformer's 8 week comp, my quads are non existent. Legs is by far my weakest muscle group. So this morning I tried to focus a bit more on my quads.
Heels on small weight plate squats 5*8
Ss
Lying leg curls 5*12
Leg press 5*12
Leg extensions 3*15
Seated calve raises 5*15
Ss
Ab rollout 5*8

With my heels on small weight plates I feel gives me more tension in the quads and less hamstring and glute activation.
 
It has been a few days since my last update. In that time I have trained upper body, with the focus on shoulders and back and finished it off with supersets to get a good pump.
Back at work now and went for a short run and will be back in the gym for some legs.
I'll weigh myself tonight and I reckon I have lost a little weight. Not to worried about what the scales say, more what the mirror shows.
 
Decided I would walk to work this morning, so that was about 3.5km of fasted cardio.
Legs tonight and started with sumo DL, and I am doing light weights as I have injured myself before with deadlifts. My form is not the best, and is something I am working on.
Sumo DL 5*5
Lying leg curls 5*12
Leg press 5*10
Ss
Leg press calve raises 5*10

Then jumped on the spin bike for 5 minutes to finish off.
I forgot to weigh myself, so that will be tomorrow.
 
Good session tonight with a great pump. Hit upper body starting off with
Bench 90*5, 92.5*5*2, 80*8 drop 60*7, 80*7 drop 60*6
Superset
V grip pulldown 160*5, 170*5*2, 140*9 drop 100*8, 140*8 drop 100*7
Cable side lat raises 7.5*8*3, 5*12*2
Superset
Decline skull crusher 20*10, 20*9, 20*8*3
Incline cable x over 10*20, 12.5*15
Superset
Wide lat pulldown 52*15, 57*8
Superset
Upright rows 20*12, 20*8

I have been using a cheap epi- product and haven't been getting much from it. Tonight I used 3 pills and and the pump and a bit more endurance was great.
 
I have been feeling pretty sluggish as I drop carbs and try and get into ketosis. I have upped my protein and fats, but in the transition to ketosis it can be a drag. Hit up legs tonight with a focus on quads.
Squats x 5 sets
SLDL x 5 sets
Leg extensions x 5 steps
Leg press calve raises 3 drop sets
Body weight squats 2 x failure.

I felt pretty good once I got going, and those body weight squats gave the legs a good burn.
 
I have been lazy updating this workout log this week. Diet hasn't been as low carb as I would like. Started at a new gym which opened up down the road, everything is new and shiny, but no atmosphere.

So far I have trained legs and upper body twice, although this morning's upper workout was short on time. I have almost finished my 3rd bottle of floridex @ 3 pills a day. Not noticing much, maybe a bit better pump, but no endurance increase. I know this is a cheap epi- product and may try a more reputable brand in the future.
 
I've changed my routine this last week from a upper/lower split to a legs day, chest and back day, shoulders and arm day.
Diet is going good this week, still keeping carbs low and feeling good with no lethargy. Upped my cardio a bit, and will do cardio and core work tomorrow.
Tonight was legs and consisted of
Squats 5*5
Walking db lunges 25*16*4
Close leg press 105*15*4
Standing db calve raises 35*15*3
And finished off with 10min on the bike.
 
Been pretty busy last couple of weeks with work, family and social things. A few goodies arrived in the mail...got some hypermax xt and
Some oxymax xt. Liking the hypermax so far, although it makes me sweat just standing in front of the aircon.

Hit up legs today
Sumo deadlifts x 5
Smith machine squats x 5
Seated leg curls x 3
Seated calve raises x 5
Hyper extensions x 2

Cardio was barbel complexes and 10 min on cross trainer.
 
Hit up the gym for a chest and back session, everything was super sets.
Incline db press x 5
Ss
Db rows x 5
Bench press drop set x 2
Ss
Wide lat pulldown x 2
Db floor press x 2
Ss
Vgrip pulldown x 2

Doesn't seem like much at all, but the bench drop sets took it out of me.

Tonight I made it in for shoulders and tris.
Shoulder db press x 4
Ss
Upright rows x 4
Incline skull crusher x 3
Ss
Cable rear delt flies x 3
Flat skull crusher x 3
Ss
Face pulls x 3
Clean and press x 2
Ss
Bench dips x 2
Reverse tri pushdown x 2

Felt pretty good tonight, dist is getting back on track after going off the rails for a couple of weeks.
 
Back at home and at my local gym. Today was legs with the emphasis on quads.
Squats 5x5
Leg press 4x10 with the last set being three drop sets.
Leg extensions 2x12, 1x10
Ss
Weighted hyper extensions 3x10
Standing calve raises 1x15, 1x12, 2x8, 1x10, 1x15
Leg press burn out sets, was aiming to get 100 reps in 5 sets, but got to 50 on 3 sets an was well and truly done.

Got home had a protein shake and about an hour later a chicken and vegies supie type thing, tasted bloody great.
 
Up at 0530 and had my hypermax xt, still only using 1 scoop. I get good focus and stim effect, but not much on the pump side. Though I feel if I went to 2 scoops the stim effect would be too much.

Hit shoulders and tris with a little core work as well.
Standing OHP x 4
Upright row x 3
Ss
Face pulls x 3
Ss
Farmers walk x 3
Decline skull crusher x 3
Ss
Incline sit ups x 3
Ss
Side db lat raises x 3
Ss
Farmers walk x 3
Bench dips x 2
Tabata hang clean and press
Tabata tri pushdown

The tabata hang clean and press is a killer. Need to add more weight to the tri pushdown next time.
Pulled some muscle around the base of my neck, hopefully it fixes it self over the next couple of days.
 
Think I must be falling apart, got a bit of a dodgy right ankle, my left wrist is playing up and something on is going on with lower left neck when I turn my head to the left. But hasn't stopped me from training.

This morning was legs with more of a focus on hamstrings and Glute.
Sumo deadlifts x 5
Leg press x 4
Ss
RDL x 4
Seated leg curls x 3
Tabata leg extensions
Tabata leg curls
Tabata seated calve raises

Leg extensions and calves were killer and I think I will pay for it later.
I have injured my back doing deadlifts before, so I am slowly edging the weight up each week.

The hypermax is still making me sweat with the slightest bit of work.
 
Update for two sessions, yesterday was chest and back.
Bench press x 5
Ss
Db rows x 5
Incline db press x 4
Ss
Wide lat pulldown x 4
Cable x over x 2
Ss
Straight arm pulldown x 2
Tabata pec Dec
Tabata cable row

Nice session and the tabata finishers are a killer.

Today was shoulders and tris.
Seated bb OHP x 5
Seated db press x 3
Ss
Rear delt flies x 3
Ohp tri extensions x 3
Ss
Face pulls x 3
Decline skull crusher x 2
Ss
Farmers walk x 4
Cable kickbacks x 3
Ss
Cable side raises x 3
Core work like paloff press and hanging leg raises.

Mate my calves are killing from two days ago, been stretching them but still good DOMS. Been trying to regularly get into deep squat position to help with flexibility, because my flexibility is pretty bad.
 
Tonight was supposed to be chest and back, but due to my left wrist being injured, it was back only tonight.

Cable rows x 5 x 5
Wide grip pull up x 3 x 7
Vgrip pulldown x 3 x 12
Wide cable row x 3 x 20

Nor the best night, but good to get in the gym anyway. Not sure what is going on with my wrist, but it's no good for any pressing.
 
Last couple of days I have made it to the gym, but not the best sessions.

Legs
Sumo deadlifts 5*5
Leg press 5*10
Tabata calve raises for 4 min

Pretty pathetic leg day. Woke up at 2am this morning and couldn't get back to sleep, so I went to the gym for some cardio for about 40 minutes.

Tonight was shoulders and tris
Shoulder superset
Lat raises 3*15
Face pulls 3*10
Front raises 3*10

Seated shrugs 3*10
Superset
Tri pushdown 3*15

Incline rear delt flies 3*20
Superset
Db tri extensions 3*10

Farmers walk 3*45 steps

Chucked in some core work and 5 minutes on the bike at the end. Hoping my wrist heals as it is still pretty sore.
 
A basic leg workout tonight. Wrist is still giving me trouble.

Leg press 125*10, 135*10, 145*10, 155*10, 165*10, 175*5, 185*5, 195*4&3(cluster set)
Deadlift 60*8*3
Leg press 95*20, 105*20*2
Db calve raises 35s*10*3
Jumped on the bike for 20 seconds hard 10 seconds easy for 4 minutes then a couple of minutes to cool down.
 
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