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lots of leg volume. Any food updates?
@rish This is a fantastic workout man. I'm very impressed with the amount of volume we're doing.
@rish This one looking really nice. I like the different exercises you doing.
@rish Bros, you look really good on this training looking very strong and looking very fit. Good. Conditioning training.
@rish EVO family appreciates this post. Is an excellent training session. A lot of people can get some ideas off of it.
@rish excellent job on this. keep up the good work! like the training
@rish This is a great little setup. The weight training looks on point, keep it up.
Slow controlled with a pump is brutal and awesome
@rish awesome training split right here!
@rish that’s a good trading update man. Nice work
Update
Weight: 108kg (up another 2kg this week)
Average blood pressure has been on the rise (130/70 up from 124/60) tried Enalapril for 5 days (2.5-5mg/day) however that caused blood pressure to jump to the mid 140's so we'll drop the Enalapril and look at alternatives.
Training:
Friday
Am - 45 min walk
Pm - cardio (1hr stationary bike- 32km @75RPM)
Saturday
Jiu-jitsu tournament (4 fights went 2 - 2 1 win points, 1 sub, 2 L on points)
Got a little banged up gonna be nursing my RT knee and shoulder for the next week or so
Sunday
Am - Legs (Hammies)
Warm up
Adductor/abduction machine
15-21 reps x3 sets
RDL (2" deficit)
40 for 21
50 for 17
80 for 15
90 for 12 x2
RDL (single leg DB)
30 for 10-12 x3
Single leg press (high foot placement)
40 for 21
60 for 17
80 for 16 - 21
Standing hamstring curl machine
15 for 17
17.5 for 15
Ds 20-15-10 for 12-8-8
Leg curl
35 for 21
45 for 17 x2
Ss hip thrust machine
80 for 15-17 x3
Jiu-jitsu comp yesterday, RT knee and ankle pretty banged up so took everything pretty light
Felt good getting the blood flowing though ( still giving the shoulder a couple more days before I push upper body again )
Really enjoyed the hip.thrust machine at the end, first time using that style of machine
Pm - Paddle - 11.5km - 1.08.49
First paddle in 8 weeks, good to dust off the boat again
Monday
Am - 45 minute walk
Pm - Jiu-jitsu (really easy one today, body is hurting)
Tuesday
Am - 30 minute walk (cut short but still got my steps in at work
Pm - Back
Warm up
Y raises
3 for 21
4 for 17-20 x2
Bentover Bb row
60 for 15
80 for 12
100 for 10
100 for 11 st ds 60 for 15
Seated machine row (plate loaded)
single arm
15 for 15
35 for 12 x2
40 for 10 ds 20 for 18
Laterals pulldown (neutral grip)
68 for 15
73 for 12
77 for 10
Ss vgrip row
68 for 10-15 x3
Single arm cable pullovers
50 for 15 x2
50 for 5-5-5-5-5 (swap side each time)
Seated Rear delt fly
8 for 17 - 21 - 18
Ss upright row (slow, good squeeze at top)
15 for 15 - 17 - 15
Standing DB bicep curl (alternating)
8 for 10 (test on the shoulder)
12.5 for 15
17.5 for 15 ds 12.5 for 10+5
Cable curl (rope) ds
10-8-6-4 for 15-10-10-15
Limited on qhat movements i could do without triggering my shoulder (RT trap)
Good pump overall
Wednesday
Am - rest, early start at work
Pm - Jiu-jitsu (still rolling pretty light)
Thursday
Am - early start
Pm - Chest
Warm up
Bottom Cable fly
6.75 for 21 x2
Db laterals
6 for 15-21 x2
Incline db
30 for 15
35 for 12
42 for 12
50 for 6 - 5
Ds 50-40-30 for 5-8-8
Close grip bench
60 for 15
80 for 12
100 for 5
80 for 10 x2
Iso-lateral wide chest press
35 for 15
50 for 14
60 for 6+2
Ds 60-40-20 for 7+1-10-20
Machine laterals
20 for 15
30 for 15
35 for 15
Baby incline db fly
16 for 17 - 20
Single arm OH Triceps ext
14 for 15 - 16 - 15
Single arm Triceps pushdown tri-set
12.5-12.5-10 (change grip each time) for 15-10-10
Dead hangs
3x 35-45 sec
RT shoulder still tender
LFT elbow bit crunchy
Food
Has stayed pretty much the same, swapped out sweet potato for regular potatoes this week/last week. Might have to slightly reduce calories if this 2kg/week Weight gain keeps up too much longer, don't really want to be walking around too much above 112.
Weight: 108kg (up another 2kg this week)
Average blood pressure has been on the rise (130/70 up from 124/60) tried Enalapril for 5 days (2.5-5mg/day) however that caused blood pressure to jump to the mid 140's so we'll drop the Enalapril and look at alternatives.
Training:
Friday
Am - 45 min walk
Pm - cardio (1hr stationary bike- 32km @75RPM)
Saturday
Jiu-jitsu tournament (4 fights went 2 - 2 1 win points, 1 sub, 2 L on points)
Got a little banged up gonna be nursing my RT knee and shoulder for the next week or so
Sunday
Am - Legs (Hammies)
Warm up
Adductor/abduction machine
15-21 reps x3 sets
RDL (2" deficit)
40 for 21
50 for 17
80 for 15
90 for 12 x2
RDL (single leg DB)
30 for 10-12 x3
Single leg press (high foot placement)
40 for 21
60 for 17
80 for 16 - 21
Standing hamstring curl machine
15 for 17
17.5 for 15
Ds 20-15-10 for 12-8-8
Leg curl
35 for 21
45 for 17 x2
Ss hip thrust machine
80 for 15-17 x3
Jiu-jitsu comp yesterday, RT knee and ankle pretty banged up so took everything pretty light
Felt good getting the blood flowing though ( still giving the shoulder a couple more days before I push upper body again )
Really enjoyed the hip.thrust machine at the end, first time using that style of machine
Pm - Paddle - 11.5km - 1.08.49
First paddle in 8 weeks, good to dust off the boat again
Monday
Am - 45 minute walk
Pm - Jiu-jitsu (really easy one today, body is hurting)
Tuesday
Am - 30 minute walk (cut short but still got my steps in at work
Pm - Back
Warm up
Y raises
3 for 21
4 for 17-20 x2
Bentover Bb row
60 for 15
80 for 12
100 for 10
100 for 11 st ds 60 for 15
Seated machine row (plate loaded)
single arm
15 for 15
35 for 12 x2
40 for 10 ds 20 for 18
Laterals pulldown (neutral grip)
68 for 15
73 for 12
77 for 10
Ss vgrip row
68 for 10-15 x3
Single arm cable pullovers
50 for 15 x2
50 for 5-5-5-5-5 (swap side each time)
Seated Rear delt fly
8 for 17 - 21 - 18
Ss upright row (slow, good squeeze at top)
15 for 15 - 17 - 15
Standing DB bicep curl (alternating)
8 for 10 (test on the shoulder)
12.5 for 15
17.5 for 15 ds 12.5 for 10+5
Cable curl (rope) ds
10-8-6-4 for 15-10-10-15
Limited on qhat movements i could do without triggering my shoulder (RT trap)
Good pump overall
Wednesday
Am - rest, early start at work
Pm - Jiu-jitsu (still rolling pretty light)
Thursday
Am - early start
Pm - Chest
Warm up
Bottom Cable fly
6.75 for 21 x2
Db laterals
6 for 15-21 x2
Incline db
30 for 15
35 for 12
42 for 12
50 for 6 - 5
Ds 50-40-30 for 5-8-8
Close grip bench
60 for 15
80 for 12
100 for 5
80 for 10 x2
Iso-lateral wide chest press
35 for 15
50 for 14
60 for 6+2
Ds 60-40-20 for 7+1-10-20
Machine laterals
20 for 15
30 for 15
35 for 15
Baby incline db fly
16 for 17 - 20
Single arm OH Triceps ext
14 for 15 - 16 - 15
Single arm Triceps pushdown tri-set
12.5-12.5-10 (change grip each time) for 15-10-10
Dead hangs
3x 35-45 sec
RT shoulder still tender
LFT elbow bit crunchy
Food
Has stayed pretty much the same, swapped out sweet potato for regular potatoes this week/last week. Might have to slightly reduce calories if this 2kg/week Weight gain keeps up too much longer, don't really want to be walking around too much above 112.
Attachments
@rish you look great bro but you doing bjj right? how much bpc you taking to recover
and whats your macros? you said same but how about actual macros
Cheers bro
Yep BJJ, not taking any BPC, injuries aren't that bad, just a bit of deep bruising and small muscle strains. Should be good in a week or two.
Macros approx :
4100 cal (195 fat - 285 carb - 300 protein) Mon-Thur
3350 cal (140 fat - 260 carb -260 protein)
Fri-Sun**
** this isn't including cheat meal on Fri or Sat night which equates for about 4500 cals (yes I am a bit of a pig
)
@rish protein is good at 300 but on the days off keep protein higher tooCheers bro
Yep BJJ, not taking any BPC, injuries aren't that bad, just a bit of deep bruising and small muscle strains. Should be good in a week or two.
Macros approx :
4100 cal (195 fat - 285 carb - 300 protein) Mon-Thur
3350 cal (140 fat - 260 carb -260 protein)
Fri-Sun**
** this isn't including cheat meal on Fri or Sat night which equates for about 4500 cals (yes I am a bit of a pig
cheat meal you gonna share it? lol
2 cans Watties nacho beans (medium)
1 bag Mexicano nacho chips (jalapeño)
200g mushrooms
50g Heins BBQ sauce
50g Trident chilly sauce
200g Paneer
125g Medowfresh cream cheese (traditional)
250g Medowfresh sour cream (light)
250g Edam cheese
100g Pams Salsa (Hot)
Total Cal : 4500
Fat: 250g - Carbs: 350g - Protein: 200g
+ a bit of Ice Cream
can post a pic of it when I make it this weekend if you want
1 bag Mexicano nacho chips (jalapeño)
200g mushrooms
50g Heins BBQ sauce
50g Trident chilly sauce
200g Paneer
125g Medowfresh cream cheese (traditional)
250g Medowfresh sour cream (light)
250g Edam cheese
100g Pams Salsa (Hot)
Total Cal : 4500
Fat: 250g - Carbs: 350g - Protein: 200g
+ a bit of Ice Cream
can post a pic of it when I make it this weekend if you want
@rish this is your cheat or what bro? lol2 cans Watties nacho beans (medium)
1 bag Mexicano nacho chips (jalapeño)
200g mushrooms
50g Heins BBQ sauce
50g Trident chilly sauce
200g Paneer
125g Medowfresh cream cheese (traditional)
250g Medowfresh sour cream (light)
250g Edam cheese
100g Pams Salsa (Hot)
Total Cal : 4500
Fat: 250g - Carbs: 350g - Protein: 200g
+ a bit of Ice Cream
can post a pic of it when I make it this weekend if you want
Yeah that's the cheat meal
I've had it pretty much once a week for the last 10 years
Never gets old
i still say add some donutes lolYeah that's the cheat meal
I've had it pretty much once a week for the last 10 years
Never gets old
Update :
Got a bit sick this week (mon-wed) interesting to see a possible corelation between BP and illness, about 12 hours before i started feeling off, BP increased and remained elevated whilst i was sick (got up to 150-80) and immediately normalized once I felt better.
Food :
Weight - 108.5kg
Weight gain has finally slowed (only up 0.5kg on last week) So I've increased daily cals about 250-300, mostly from extra carbs.
Total daily calories are now approx 4400 mon-thurs and 3600 Fri-Sun, so we'll see how we respond this week.
To be fair total calories may even be slightly higher, as I have been a little bit more loose food wise this week, body composition is still trending leaner though so I'm not too fussed at this stage.
I've been slack on taking progress photos, but I'll try get some up over the weekend, if I remember later.
TRAINING :
Friday -
Am - lift
Legs (quads/glutes)
Warm up
Hip thrust machine
40 for 15
80 for 17
Ss Weighted hip aeroplane
15 10-12 x2
Smith squat (1 sec pause at bottom)
40 for 15
60 for 15
80 for 10 - 10+1
Pendulum squats (ATG 3/4 up)
30 for 15
40 for 12
50 for 7 ds 30 for 10 (ouch)
DB BSS
16 for 15
16 for 16
16 for 15
RT knee not loving these - heavy forward lean
Smith calf raises (ease the ankles back into it, slow+control)
Empty for 25
20 for 21x2
Ss sissy squat
Bw - 1 sec hold and negative for 5x3
Pm - Jiu-jitsu - easy 50 minutes or so drills and light rounds
Saturday :
Am - Paddle - 1.04.51 - 11.35 km - felt good, moderate easy pace
Pm - Lift
Back
Warm-up
Seated rears FB fly
9 for 15-16 x3
Bb shrugs (forward lean, RT trap still not 100%, can't do upright)
60 for 21
90 for 15 x3
Bentover bb row
60 for 15
90 for 10 - 10 - 11 - 10
Bentover DB row
36 for 15 x3
Chest supported row
50 for 10
55 for 10
60 for 8 ds 40 for 10
Iso-lateral low row
30 for 15
40 for 12
45 for 10
45 for 8 ds 30 for 10
Lat pulldown
67 for 15
77 for 10+1
77 for 10
Single arm cable pullover
6.25 for 15
11.25 for 15
13.75 for 7-5-5-5 (btb)
Standing cable curl
15 for 25
17.5 for 21x2
Preacher curl machine
15 for 12x3
Feeling a bit meh, still got in and got it done though
Sunday
Am - Cardio - 32k on the bike - 1hr
Pm - lift
Legs (hammies)
Warm up
Lying leg curl (singles)
15 for 10
7.5 for 15 or so
Standing leg curl
15 for 21
20 for 15 x2
2" deficit RDL
60 for 17
100 for 12
100 for 15 x2
Single leg RDL
32 for 12 x3
Core
Ab wheel
10
Tri-set x3
Lying leg raise - 10
Dragon flag negative - 3
Toes to bar -5 +5 leg raise
Single leg press
80 for 15 x2
Lying leg curl singles
15 for 5-5-5-5-(duo slow till faliure)
Good pump
Really felt the single db RDL's today
Monday
Am - 45 minute walk
Pm - (sick, 5k walk, try to sweat it out)
Tuesday
Am - rest
Pm - lift
Chest
Warm-up
Incline upside-down kettle bell single arm press
12.5 for 25 x2
Flat bench
60 for 21
100 for 10
120 for 6
140 for 2
150 for 1
155 for 1
120 for 12
120 for 10
Incline db
40 for 12 x2
40 for 12 ds 30 for 12+3
Nautilus Incline press machine
20 for 15
30 for 12
35 for 9 ds 20 for 10
Dips
Bw for 12 x3
Baby incline db fly
17.5 for 15 - 15 - 17
Ss Seated db laterals
10 for 15 x3
OH Tricep ext
30 for 14 - 15x2
Cable pushdown
100 for 25
120 for 21
150 for 15+1
150 for 15 ds 100 for 10 - 70 for 15
Still feel a bit under the weather but happy with how the weight moved
Left forearm was not happy after Flat bench though for some reason, RT wrist felt a little niggly too
Wednesday
Am - Rest
Pm - Paddle - 1.15.46 - 12.24km - easy pace, wrapped up warm and tried to sweat it out again
Thursday
Am - 15 minute walk
Pm - Lift
Back
Smith bentover row
30 for 15
60 for 15
80 for 10
90 for 8
90 for 80 ds 60 for 10 - 30 for 21
Single arm.DB row
40 for 12
46 for 10 x3
Iso-lateral low row
45 for 12
50 for 10
50 for 10 ds 35 for 15
Iso-lateral lat pulldown
40 for 10 x3
Lat pulldown (wide neutral grip)
77 for 12x3
Ss Lying cable upright row
26 for 17
33 for 15 x2
Seated alt db curl
16 for 12 x3
Ss Seated db rears fly
8 for 15 x3
Cable curl
21.25 for 15
21.25 for 15 ds 11.25 for 17
Smith shrugs (forward lean, RT trap still not 100%)
70 for 15 x4
Solid back pump, probably the best I've had in a long time to be fair
Got a bit sick this week (mon-wed) interesting to see a possible corelation between BP and illness, about 12 hours before i started feeling off, BP increased and remained elevated whilst i was sick (got up to 150-80) and immediately normalized once I felt better.
Food :
Weight - 108.5kg
Weight gain has finally slowed (only up 0.5kg on last week) So I've increased daily cals about 250-300, mostly from extra carbs.
Total daily calories are now approx 4400 mon-thurs and 3600 Fri-Sun, so we'll see how we respond this week.
To be fair total calories may even be slightly higher, as I have been a little bit more loose food wise this week, body composition is still trending leaner though so I'm not too fussed at this stage.
I've been slack on taking progress photos, but I'll try get some up over the weekend, if I remember later.
TRAINING :
Friday -
Am - lift
Legs (quads/glutes)
Warm up
Hip thrust machine
40 for 15
80 for 17
Ss Weighted hip aeroplane
15 10-12 x2
Smith squat (1 sec pause at bottom)
40 for 15
60 for 15
80 for 10 - 10+1
Pendulum squats (ATG 3/4 up)
30 for 15
40 for 12
50 for 7 ds 30 for 10 (ouch)
DB BSS
16 for 15
16 for 16
16 for 15
RT knee not loving these - heavy forward lean
Smith calf raises (ease the ankles back into it, slow+control)
Empty for 25
20 for 21x2
Ss sissy squat
Bw - 1 sec hold and negative for 5x3
Pm - Jiu-jitsu - easy 50 minutes or so drills and light rounds
Saturday :
Am - Paddle - 1.04.51 - 11.35 km - felt good, moderate easy pace
Pm - Lift
Back
Warm-up
Seated rears FB fly
9 for 15-16 x3
Bb shrugs (forward lean, RT trap still not 100%, can't do upright)
60 for 21
90 for 15 x3
Bentover bb row
60 for 15
90 for 10 - 10 - 11 - 10
Bentover DB row
36 for 15 x3
Chest supported row
50 for 10
55 for 10
60 for 8 ds 40 for 10
Iso-lateral low row
30 for 15
40 for 12
45 for 10
45 for 8 ds 30 for 10
Lat pulldown
67 for 15
77 for 10+1
77 for 10
Single arm cable pullover
6.25 for 15
11.25 for 15
13.75 for 7-5-5-5 (btb)
Standing cable curl
15 for 25
17.5 for 21x2
Preacher curl machine
15 for 12x3
Feeling a bit meh, still got in and got it done though
Sunday
Am - Cardio - 32k on the bike - 1hr
Pm - lift
Legs (hammies)
Warm up
Lying leg curl (singles)
15 for 10
7.5 for 15 or so
Standing leg curl
15 for 21
20 for 15 x2
2" deficit RDL
60 for 17
100 for 12
100 for 15 x2
Single leg RDL
32 for 12 x3
Core
Ab wheel
10
Tri-set x3
Lying leg raise - 10
Dragon flag negative - 3
Toes to bar -5 +5 leg raise
Single leg press
80 for 15 x2
Lying leg curl singles
15 for 5-5-5-5-(duo slow till faliure)
Good pump
Really felt the single db RDL's today
Monday
Am - 45 minute walk
Pm - (sick, 5k walk, try to sweat it out)
Tuesday
Am - rest
Pm - lift
Chest
Warm-up
Incline upside-down kettle bell single arm press
12.5 for 25 x2
Flat bench
60 for 21
100 for 10
120 for 6
140 for 2
150 for 1
155 for 1
120 for 12
120 for 10
Incline db
40 for 12 x2
40 for 12 ds 30 for 12+3
Nautilus Incline press machine
20 for 15
30 for 12
35 for 9 ds 20 for 10
Dips
Bw for 12 x3
Baby incline db fly
17.5 for 15 - 15 - 17
Ss Seated db laterals
10 for 15 x3
OH Tricep ext
30 for 14 - 15x2
Cable pushdown
100 for 25
120 for 21
150 for 15+1
150 for 15 ds 100 for 10 - 70 for 15
Still feel a bit under the weather but happy with how the weight moved
Left forearm was not happy after Flat bench though for some reason, RT wrist felt a little niggly too
Wednesday
Am - Rest
Pm - Paddle - 1.15.46 - 12.24km - easy pace, wrapped up warm and tried to sweat it out again
Thursday
Am - 15 minute walk
Pm - Lift
Back
Smith bentover row
30 for 15
60 for 15
80 for 10
90 for 8
90 for 80 ds 60 for 10 - 30 for 21
Single arm.DB row
40 for 12
46 for 10 x3
Iso-lateral low row
45 for 12
50 for 10
50 for 10 ds 35 for 15
Iso-lateral lat pulldown
40 for 10 x3
Lat pulldown (wide neutral grip)
77 for 12x3
Ss Lying cable upright row
26 for 17
33 for 15 x2
Seated alt db curl
16 for 12 x3
Ss Seated db rears fly
8 for 15 x3
Cable curl
21.25 for 15
21.25 for 15 ds 11.25 for 17
Smith shrugs (forward lean, RT trap still not 100%)
70 for 15 x4
Solid back pump, probably the best I've had in a long time to be fair
