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Old 11-10-10, 22:38   #41
Lurker23
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Low Carb Diet Week 2 Day 1
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Legs and Shoulders


*Superset A*

Barbell Lunges (reps each leg)
Bar x 1 x 6
40 x 1 x 8
60 x 1 x 8
70 x 3 x 8

Military Press
Bar x 1 x 10
40 x 1 x 8
50 x 4 x 8


*Superset B*

Bulgarian Split Squats (reps each leg)
18 x 1 x 8
14 x 3 x 8

Seated Dumbell Shoulder Press
18 x 4 x 8


Lying Leg Curl
20 x 3 x 8
----------------------------------------------------------------------------

First time doing barbell lunges and split squats. Serious glute doms.

Couldn't superset the leg curl as I was gonna puke if I got up off the machine.

Left it at that as I had nothing left. Low carb headaches have gone. Lack of energy pretty standard now.
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Old 13-10-10, 23:56   #42
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Low Carb Diet Week 2 Day 3
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Chest and Back


*Superset A*

Dumbell Bench Press
15 x 8
30 x 5
36 x 8,8,8,6

Inverted Row
BW x 12,12,10,10


*Superset B*

Incline Barbell Press
Bar x 5
40 x 5
65 x 3 x 8
60 x 8

Close Grip Lat Pulldown
85 x 3 x 8
75 x 8


*Superset C*

Flat Bench Dumbell Flyes
14 x 4 x 10

T-Bar Row
60 x 8,8,7,7


*Superset D*

Cable L's
8.25 x 3 x 8

Back Extension Machine
BW x 3 x 12

Warm-down: usual
-----------------------------------------------------------------------------

Did a good bit of cardio in terms of outdoor work today so no need to do any in the gym. I had to lower the weight on some of the final sets as the strength isn't there. Taking about 2 mins in between supersets.

Would love a chinese right now...Would settle for two 12" pizzas (and taco fries)









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Old 18-10-10, 20:21   #43
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Low Carb Diet Week 2 Day 6
-----------------------------------------------------------------------------
Cardio

10 rounds of

Skipping
100 reps + 30 secs rest

----------------------------------------------------------------------------
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Old 18-10-10, 20:33   #44
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Low Carb Diet Week 3 Day 1
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Bi's and Tri's


*Superset A*

Close Grip Bench Press
Bar x 2 x 5
40 x 1 x 5
55 x 1 x 3
70 x 4 x 12

Standing Barbell Curl
30 x 4 x 12


*Superset B*

Skullcrushers
EZ curl bar + 22.5kg x 4 x 12

Standing Dumbell Hammer Curl

12 x 12,10,8,10


*Superset C*

Rope Pulldown
27 x 1 x 12
41 x 1 x 12
48 x 3 x 12

Dumbell Preacher Curl
10 x 4 x 12

Cardio

X-trainer
30 mins @ Lv 10 on random + 5 min cool down = 30 mins forward this time + 3 30 sec sprints both ways at the end with 30 secs rest in between

Warm-down: usual
----------------------------------------------------------------------------

I'm having a carb up tomorrow for my own sanity. It's weird the effect that low carb can have on you. Your whole mentality changes. In other words, I'm moody and emotional like a teenage girl from the 90s who just got told Take That broke up.

I'll then do another 2 weeks of low carb and see how I feel. I've lost 1.5 inches off my waist so far. Happy enough with that.

In other news, my gym membership was up last week. I'd like to thank the Pittsburgh Steelers -11.5 and the Indianapolis Colts -2.5 for paying my yearly membership by beating the spread last night. Two epic sweats for me. Also, a big thanks to Peyton Manning for passing over 295.5 yards

/aftertiming
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Old 26-10-10, 13:04   #45
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So my one day carb up lasted a bit longer than expected. I had a monster carb up last Tuesday and moderate carbs for the rest of the week with another big carb day last Sunday. The second one wasn't planned.

Starting another 2 week low carb phase today. Waist currently at 35.5 inches. Hope it will be 34.5 at most by the end of this phase. I plan on doing 2 weeks on and 1 week off with a carb up and moderate carbs for the rest of the off week.

I'm obv not enjoying the workouts seeing as I've missed a few but will persevere with it. Really missing squats and deads. Will do a session tomorrow. Couldn't go yesterday because the gym was closed and I'm stuck at home today due to work getting done in the house.
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Old 27-10-10, 21:33   #46
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Low Carb Diet Phase 2 Day 2
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Legs and Shoulders


*Superset A*

Barbell Lunges (reps each leg)
Bar x 1 x 5
40 x 1 x 8
60 x 1 x 5
75 x 4 x 8

Military Press
Bar x 1 x 10
40 x 1 x 8
52.5 x 4 x 8


*Superset B*

Bulgarian Split Squats (reps each leg)
15 x 3 x 8

Seated Dumbell Shoulder Press

20 x 2 x 8

*supersetted with*
projectile vomiting x 5 reps

2 min break followed by finishing the two exercises for 4 x 8


Lying Leg Curl
22.5 x 1 x 8 (r) and 22.5 x 1 x 4(l) - top of left calf seizes up wtf?

gym tilt


Cardio

X-trainer - 30 mins going forwards on random setting at Lv11 with one 30sec sprint at the end plus 5 min cooldown.
----------------------------------------------------------------------------

Well I felt sick doing legs and shoulders last time and took it a step further today. I was dead after the first superset tbh. Got to the 3rd set of dumbell shoulder press and knew what was going to happen. Made it to the toilet at least. Lost a protein shake though Everyone could hear me in the dressing rooms. Sounded like I was puking up a lung

Felt great afterwards so carried on. Leg curl was a joke when my leg start seizing up. I was gonna superset it with lateral raises but got tilted after this. Cardio was fine.
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Old 29-10-10, 20:48   #47
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Low Carb Diet Phase 2 Day 4
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Chest and Back


*Superset A*

Bench Press
Bar x 2 x 5
40 x 5
60 x 3
75 x 2
90 x 8,8,6,5

Inverted Row
BW x 12,12,10,6+4


*Superset B*

Incline Dumbell Press
28 x 8,8,7,7

Close Grip Lat Pulldown
90 x 8,8,7
80 x 8


*Superset C*

Incline Dumbell Flyes
12 x 4 x 10

T-Bar Row
60 x 4 x 8


*Superset D*

Cable L's
6.75 x 3 x 10

Back Extension
BW x 3 x 12


Cardio

X-trainer
30 mins going forwards @ Lv 12 + 5 min cool down. Two 30 sec sprints at the end with 30 secs rest in between.


Warm-down: usual
----------------------------------------------------------------------------

Came close to puking again today. Think I'm allergic to dieting and high reps.

I seem to be making backwards progression on the inverted rows. Not nice. Lack of energy is rearing it's ugly head again.
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Old 03-11-10, 16:09   #48
Denny Crane
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Originally Posted by Lurker23 View Post
Cheers and thanks for the advice. I'm in Ballymun Leisure Centre.
How do you find it? Not sure If I should join that one since it's closer or the dcu one.
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Old 03-11-10, 19:28   #49
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How do you find it? Not sure If I should join that one since it's closer or the dcu one.
No comparison between it and dcu. I was in the dcu gym for 4 years and moved to the ballymun one 2 years ago. Much happier there. Unbelievable value. So many squat racks and free weights. Plenty of machine weights and cardio equipment if you're into that kinda thing. The only thing I don't like is there's no heart rate monitor on the cardio equip and only one rower. I haven't used the pool so I can't comment on that. That's the one area I loved about dcu.

Let's just say I had a disagreement in the dcu one. They wouldn't let me squat in it anymore and put up a sign saying that nobody could free squat I've been in the elite gym a few times and it's good but access is reserved for "athletes" but you prob already know this.

Oh and btw I'm renewing my membership in the next week or so. It's 300 for one or 500 for two people so if you wanna join send me a PM. You can try the gym out yourself for 7.
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Old 04-11-10, 00:02   #50
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Originally Posted by Lurker23 View Post

Let's just say I had a disagreement in the dcu one. They wouldn't let me squat in it anymore and put up a sign saying that nobody could free squat
No squats? What was the reasoning there?
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Old 04-11-10, 00:35   #51
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No squats? What was the reasoning there?
No squat rack. I'd been using a bench rack and waddling out over the bench. Squatting whatever and then doing a 180 turn to put it back. Nuts I know. I put it down to the fact I was young.

I can understand the issue but I wouldn't have had to do it if they had a rack instead of the smith machine coat stand in the corner. Prob why they let me in the elite gym for the rest my membership.

Sure you'd get mad looks off the members when you'd be deadlifting 140 ffs. They'd think you were Hercules or something! Oh and I had to be a phantom chalker when I was in dcu too. The situation <insert jersey shore gif here> still touches a nerve tbh.

Let's just say squats became a lot easier when I moved gyms
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Old 04-11-10, 23:16   #52
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Low Carb Diet Phase 2 Day 10
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Bi's and Tri's


*Superset A*

Close Grip Bench Press
Bar x 2 x 5
40 x 1 x 5
55 x 1 x 3
75 x 12,12,8,6

Standing Barbell Curl
30 x 12
32.5 x 3 x 12

*Superset B*

Skullcrushers
EZ curl bar + 22.5kg x 4 x 12

Standing Dumbell Hammer Curl
12 x 4 x 12


*Superset C*

Rope Pulldown
48 x 4 x 12

Dumbell Preacher Curl
10 x 4 x 12

Cardio

X-trainer
35 mins @ Lv 13 on random + 5 min cool down = 33 mins forward + two 30 sec forward sprints with 40 secs rest in between.

Warm-down: usual
----------------------------------------------------------------------------

Decent session. Have missed a few days training just through boredom with the program. Diet is going well 95% of the time. I've had one or two slip ups but nothing major.
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Old 05-11-10, 00:07   #53
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I've had to use a gym with no rack recently, went with hack squats and power cleaned front squats.
Have you seen the steinborn lift? Wouldn't fancy that tbh,
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Old 05-11-10, 00:26   #54
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Yeah that steinborn lift looks seriously dodgy. Hopefully I'll never be in the position of having to try it. The cleaned front squats are defo a good sub if there's no rack available.
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Old 10-11-10, 16:41   #55
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End of phase 2
---------------------------------------

Lost another .5 inch of my waist. Pretty crap to be honest. I didn't do enough gym sessions. Diet got a bit messy towards the end too.

Hate to sound like a broken record but this type of training really doesn't appeal to me. It could be the simple fact that I'm not getting enough compound work. Still haven't renewed my membership and paying €7 for a bicep and tricep session really grinds my gears. I can't express how badly I want to get back to strength training but my back is still being a little bitch. Gonna rest it totally this week. Prob should get it looked at. Also really missing the physicality and camaraderie of american football quite badly too.

I'll eat normal (whatever that is) for the rest of the week and do one more low carb phase with 100% effort. Next update will be Monday.
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Old 10-11-10, 23:39   #56
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Quote:
Originally Posted by Lurker23 View Post
End of phase 2
---------------------------------------

Lost another .5 inch of my waist. Pretty crap to be honest. I didn't do enough gym sessions. Diet got a bit messy towards the end too.

Hate to sound like a broken record but this type of training really doesn't appeal to me. It could be the simple fact that I'm not getting enough compound work. Still haven't renewed my membership and paying €7 for a bicep and tricep session really grinds my gears. I can't express how badly I want to get back to strength training but my back is still being a little bitch. Gonna rest it totally this week. Prob should get it looked at. Also really missing the physicality and camaraderie of american football quite badly too.

I'll eat normal (whatever that is) for the rest of the week and do one more low carb phase with 100% effort. Next update will be Monday.
I would get the back looked at given the weights you were lifting you could have easily torn/strained muscles. That diet sounds like the pits.
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Old 10-11-10, 23:45   #57
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Give us a sample day of your diet? I'm pretty much in keto at the moment too, just doing a comparison, as I get very bored with what I've been eating.
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Old 11-11-10, 00:35   #58
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Originally Posted by Jackyback View Post
I would get the back looked at given the weights you were lifting you could have easily torn/strained muscles. That diet sounds like the pits.
Yeah I'll get something sorted out. I've actually never seen a physio ever lol.

Quote:
Originally Posted by Emmet View Post
Give us a sample day of your diet? I'm pretty much in keto at the moment too, just doing a comparison, as I get very bored with what I've been eating.
Well tust me, you won't get much variety here.
------------------------------------------------------------
M1: Porridge with 2 scoops protein or a 5-6 egg omelette
M2: a shake plus a tablespoon of meridian PB
M3: Can of tuna or some almonds or M2
M4: M2 with optional PB
M5: Fish or chicken breast (possibly 2) + veggies
M6: M2 with optional PB
--------------------------------------------------------------------------

Other stuff (if I remember): about 9-12 fish oil tabs, vit tabs, glucosamine tabs. Lots of water and trips to the bathroom

Stuff on gym days: 10-20g creatine mono preworkout + a preworkout energy supplement (pulse) on the chest/back and legs/shoulders days. Another shake postworkout with 20g glutamine and about two teaspoons of glycine. That shake would replace one of the other meals above.

Might treat myself to a sandwich at some stage during the week when my morale gets low. I'm not sure of the breakdown of protein/carbs/fats. I did it a good few years ago when I first tried a cut but just having a general gist of what I need to do now is good enough for me.

I'm a much bigger fan of my powerlifting diet

Last edited by Lurker23; 11-11-10 at 00:37.
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Old 11-11-10, 00:36   #59
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Thats loads of carbs!

Have you an iphone? iPod touch?

Mynetdiary is a seriously good app that tracks your food and lets you know the macros of what you've been eating. I'm below 20g of carbs a day, its pretty tough going for the first bit, but you get used to it. At least the food is tasty. Very few snack foods with low carbs though
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Old 11-11-10, 00:41   #60
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Originally Posted by Emmet View Post
Thats loads of carbs!

Have you an iphone? iPod touch?

Mynetdiary is a seriously good app that tracks your food and lets you know the macros of what you've been eating. I'm below 20g of carbs a day, its pretty tough going for the first bit, but you get used to it. At least the food is tasty. Very few snack foods with low carbs though
Seriously? Have neither of those apple thingys.

Bloody hell @ 20g a day. Post me up a sample diet for you then please.
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