May Progress Pics – Strong Fitness App – Calves, Heavy Back and Light Chest Workout

jay vaccum

Took a few progress pics last night and first thing this morning just to see how things are looking – no filters, lighting or pre-pump pushups performed. 🙂

I’m sitting at 78kg (172lb) at the moment – 8-10 kg up from the show 5 weeks ago.

side chest may 6 IMG_0269 double bis may 6 2016

Running a few experiments with lower calories recently, but plan to take the macros higher in the coming weeks and enter a more solid offseason strength and mass gaining phase.

Loving the return to volume and frequency training again. Injuries feel slightly better, and my energy levels and mood are much improved after being shattered by the Fortitude Training.

strong app

Found a new app called “STRONG” for my iPhone – I still record everything into my journal by hand because I don’t want to be faffing with phones on the gym room floor. But, it’s great to be able to re-enter the data post workout, make any relevant notes and then be able to compare workouts for progress, look at the charts and then export the data to email for easy copy and paste into this blog.

Training

calves arnold.jpg

Calves – 8:00am

Standing Calf Raise (Machine)
Set 1: 50 kg × 20
Set 2: 80 kg × 12
Set 3: 80 kg × 12
Set 4: 80 kg × 12
Set 5: 80 kg × 12
Set 6: 50 kg × 20
Notes: Smith machine

Tibia calf raise
Set 1: +78 kg × 20
Set 2: +78 kg × 20
Set 3: +78 kg × 20
Set 4: 20 reps

One leg dumbbell calf raise
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10
Set 4: 12 kg × 10

Standing Calf Raise
Set 1: 78 kg × 30

Seated calf raise
Set 1: 20 kg × 25
Set 2: 20 kg × 5
Set 3: 20 kg × 5
Set 4: 20 kg × 5
Set 5: 20 kg × 5
Set 6: 20 kg × 5
Notes: Rest pause style after first set – 10 sec break

dorian lats.jpg

Heavy Back – Light Chest

All exercises supersetted as antagonistic super sets. Forgot to do my second chest workout this week so scheduled it with my back workout.

Meadows row
Set 1: 40 kg × 8
Set 2: 50 kg × 8

Bench Press (Machine)
Set 1: 80 kg × 12
Set 2: 80 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12

Hammer Horizontal Row
Set 1: 80 kg × 8
Set 2: 120 kg × 8
Set 3: 130 kg × 6
Set 4: 140 kg × 6

Lat Pulldown
Set 1: 57 kg × 12
Set 2: 67 kg × 10
Set 3: 77 kg × 8
Set 4: 87 kg × 6

Cable Crossovers
Set 1: 7.5 kg × 20
Set 2: 7.5 kg × 20
Set 3: 7.5 kg × 20
Set 4: 7.5 kg × 20

Chest Dip
Set 1: 20 reps
Set 2: 20 reps

One Arm Pulldown
Set 1: 26 kg × 12
Set 2: 26 kg × 12
Set 3: 26 kg × 12

Diet

 

FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Meal 1
Rolled Oats, 25 g 95 14g 2g 3g 0mg 0mg 0g 3g
Logans Farm – Frozen Spinach, 1000 g 240 29g 0g 28g 0mg 1,400mg 17g 0g
Woolworths – Large Free Range Eggs, 6 Egg 408 12g 24g 36g 1,344mg 732mg 2g 3g
 Light Tasty – Reduced Fat Cheese, 25 g 84 0g 6g 8g 0mg 183mg 0g 0g
Meal 2
Coles – Eye Fillet Steak, 200 g 335 0g 12g 64g 148mg 96mg 0g 0g
Brocolli – Brocolli, 200 g 70 14g 1g 5g 0mg 82mg 3g 7g
Organic – Avocado, 100 gram 160 8g 14g 2g 0mg 0mg 0g 6g
Meal 3
Myprotein – Peptopro, 20 g 73 0g 0g 17g 0mg 0mg 0g 0g
Genr8 – Vitargo, 1 scoop 140 35g 0g 0g 0mg 0mg 0g 0g
Meal 4
Egg – White, 198 g (1 Large) 102 1g 1g 22g 0mg 330mg 1g 0g
TOTAL:
1,707
113g
60g
185g
1,492mg
2,823mg
23g
19g

FullSizeRender

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  3 comments for “May Progress Pics – Strong Fitness App – Calves, Heavy Back and Light Chest Workout

  1. May 8, 2016 at 8:19 am

    Looking awesome with your progress photos, still full and sharp post competition. Goes to show how little nutrition you can get by to produce amazing results. Keep up the awesome work.

    Do you hit positive failure with your sets? I am curious with the amount of volume you do how you manage your intensity.

    Like

    • May 8, 2016 at 1:31 pm

      Thanks Nic- no I never intentionally hit failure with that kind of training. I don’t think training to failure is necessary – nor is it productive as a long term training tactic. Too much risk of injury and isn’t really a proven factor in signalling muscle growth. Progressive overload is what matters most. Volume and frequency are the primary key factors and the science bears this out. The HIT guys are still clinging to a fantasy with their outdated dogma.

      Like

      • May 10, 2016 at 6:21 am

        I am currently playing around with my training. I have scaled back my intensity a bit and having a bit of a deload until I feel strong again. I will need to do some trail and error with progressive overload. I have always found a moderate challenging weight to keep me safe from injury though. That is why I favor HIT. Maybe one day I could come up to Perth and go through some workouts from you and gain some insight from your experience.

        Like

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