Ross
Forum Replies Created
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Had a much needed deload week next week, I was a mess haha! Came back to work on Sunday after 3 weeks holidays which coincided with the first session back after the deload and it wasn’t a good match. Monday’s session wasn’t fantastic however Tuesday was much better, felt really good, really strong!
Nightshift tonight, legs tomorrow before another massage/therapy session in the afternoon. Feel like that’s needed too!Here’s to some continued progress!
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Big sweaty session in the books today. Finishing off the week with upper lower is always decent, feels like I end on a high. Had the little man in with me who paid close attention to the last reps on arms, left the gym feeling proud of the example being set.
We’re deloading next week, the thought of a deload is always worse than the actual deload, sessions are just absolutely burying me and by the time it hits 3pm I’m ready for a nap so a week off and then it’ll be back to it!
Happy weekend everyone -
What Claire said 👆🏻. What a response 👏🏻
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Midweek rest day is always the one, by the time Wednesday comes around I’m so ready to not be in the gym for a day.
I did go in and do cardio and some ab work though, cardio was reduced last week to just 40 minutes for the week so I did that in one go. The rest of the day flew in, have decided to do Pre Script level 1 in October which will be a good way to level up my coaching.Tomorrow, we leg day 💀
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I can feel it, we’re going to need a lot of food 😂. We had another food bump yesterday so it’ll be interesting to see if my body and scales play ball but we’re now at 3900 and I’m still absolutely RAVENOUS, feel like I could eat a scabby horse from the moment I get up to the moment I go to bed. That’s with satiating foods in and a hefty amount of water across the day.
Nice way to end the training week today, hit my upper/lower session then went to the beach with the wee man and enjoyed some sun!
Ready to rest tomorrow and go up to 2RIR on Monday. -
Yesterday was the first day of 3 whole weeks off shift work and I slept like a log last night haha! So good! Had a decent session yesterday morning and a client in for PT at night then spent the rest of the day counting down to bedtime.
Started feeling a bit of digestive discomfort with some stomach cramps yesterday and it’s the same this morning so may have to look at food choices and find the issue if it doesn’t ease, sometimes eating on nightshift causes this so after a few days of no nights I’ll know if that’s the case.Second upper body session today, I’m ready for it.
Pulldowns
Pec dec
Chest press
Row
Curls
Lat raisesLet’s goooooo
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Wow training at this time of year is brutal when it’s so muggy and warm.
A sweaty upper/lower session in the bag today, going to swap out T bar row as it’s just not shifting well but other than that it was a good session. Had my little man in cheering me through my calf raises, great to have him in the gym environment early in life. Now we nightshift, two nights then 3 weeks leave. -
It’s been a week of just doing the do really! Went through the week of training to failure and we’re now back to 3RIR for 2 weeks then 2 weeks at 2RIR and back to a week at 0RIR.
Interestingly enough training to failure for that week was “easier” than when I was training to failure each week, I felt like recovery was the best it’s ever been and I didn’t feel absolutely buried. Time will tell if strength has increased next time we get to the 0RIR week as I’ll be aiming to beat the numbers from 5 weeks ago.I feel great though, bodyweight is still holding at the higher calories so probably going to be more food in tomorrow. Here’s to another week 🤝🏼
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First nightshift tonight, got up about 10ish, took check in pictures, did client check ins and got food tubbed up before training. Had a decent leg session, the gym was super warm though so it was a bit more of a struggle than usual!
Looks like I’m getting leaner as the scale weight goes up, pretty sure we’ll increase food again tomorrow, there’ll be no complaints from me! Haha!
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Diet as of today
1/ 250g 5% beef 2 buns 4x cheese on toast
2/PreWO 100g ready brek 100g COR 50 protein from whey 1 nutrigrain bar
3/PostWO 208g chicken 250g microwave basmati rice 2 bagel
4/250g 5% beef 2 buns
5/250g egg white 25 protein from whey 6 slices toast with jam
Rest day meal 1/ 5 slices toastie bread 1 tin baked beans 2 eggs 180g egg whites scrambled
During training. 1 serving hydramax 1 serving essentialmax 5g creapure
This’ll be a good log to follow! Looking very good! Great to see you on here, are you running the same calorie/macro split on training days and non training days?
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Midweek rest day! Where is the time going!? Jesus, can’t believe we’re into June already.
Not much to report, food went up slightly on Friday and weight followed suit over 92kg. Very happy with the progression at the moment, seeing changes almost every week. My favourite back shot from the most recent posing rounds below. Hope everyone’s week is going well!
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The midweek rest day yesterday as always was welcomed, allows for a bit of a reset before legs today.
Today kicked my ass though, it was so warm and we’re up to 2RIR now with some exercises up at 5 sets.
Leg session is set up like this currently
Calves
Adductor
Hamstrings
Quad extension
V squat
Leg press
TricepsLast nightshift of the week tonight praise the Lord, looking forward to check in tomorrow and the possibility of more food!
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Stick with what you digest well for sure, the straight to wok noodles are my favourites at the minute, hefty carb quantity per pack but quite a lot of volume too so handy in the dieting phase also
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As above, digestion is everything as you move into a gaining phase because it may get to a point where food gets high so it’s important to stick to food sources that digest well. Also don’t rush to add food, milk what you can out of lower calories before increasing calories
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Agreed with the two very experienced people above, calories are often just a start point anyways so if you jump in and don’t see much happening (which isn’t likely) just adjust as necessary
