Steve's IFing and Strength Log

[stavrog1]

yesterday's gym session:

squat:
55
70
82.5
97.5 (all for 5)
112.5 x 3
82.5 x 8

bench:
50
65
75
90 (all for 5)
100 x 3
75 x 8

row:
45
55
67.5
77.5 (all for 5)
90 x 3
67.5 x 8

assistance:
weighted dips - 15kg x 10, 25kg x 10, 35kg x 8
EZ bar curls - 40kg 8, 8, 5

started my first dose of kre-alkalyn yesterday (pH-buffered creatine) and don't know if this had any effect on my session but all the weights felt fine apart from the curls at the end. Squats were uncomfortable as back was aching from deads on wednesday but on Monday should be fine for the 5reps. Stayed at 100kg for bench as want to get full reps before moving up a weight. Surprised about my dips as I've never really tried above 20kg and normally do 3 sets of 10 but today just felt right to go up and will be going up again next week!

[MiniHulk]

The weighted dips are awesome, keep adding weight to it if you see improvement - they are my favourite tricep movement, especially if you can find some gymnastic rings to perform then on.

[stavrog1]

Quote

The weighted dips are awesome, keep adding weight to it if you see improvement - they are my favourite tricep movement, especially if you can find some gymnastic rings to perform then on.

Never tried the weighted dips on rings, that must really hit the chest more than the standard bars!? Will have to see if they can set some rings up in the gym as they have all the equipment like the massive RTX frame!

[MiniHulk]

Gym rings hit muscles I didn't even know I had lol. All the stabiliser muscles needed to perform dips on rings makes it a great muscle destroyer. Doing chest flies on the rings with your feet elevated is really great too, definitely look into using them if they add them to your gym.

[stavrog1]

I've done something similar to flies on rings -

http://www.teamfitnessguru.com/wp-co.../TRXelite2.jpg

and that really burns and works around the shoulder!

[MiniHulk]

Quote

I've done something similar to flies on rings -

http://www.teamfitnessguru.com/wp-co.../TRXelite2.jpg

and that really burns and works around the shoulder!

Yeah that's what I meant... they are fantastic, especially when your legs are elevated slightly higher than your chest.

[stavrog1]

Quote

Yeah that's what I meant... they are fantastic, especially when your legs are elevated slightly higher than your chest.

haven't tried with my legs raised yet, will give it a go next week!

[stavrog1]

update on weight the day after a refeed - 81.5kg.
exhausted after a couple of very early starts. friday I only had 3 hours sleep and had to get up at 5am for a 5 hour shift, and today I was up at 6am (after not getting to bed till 3:30am) as I had a 7 hour shift at work. I wasn't drinking last night but I was out as it was my mates 20th so was designated driver for the night. looking forward to a good 9 hour sleep tonight hopefully before getting up at 7am tomorrow!

[stavrog1]

weigh-in this morning after a weekend of 1700kcals - 79.5kg

squat:
57.5
70
85
97.5
112.5 (all for 5)

bench:
50
65
77.5
92.5
100 (all for 5)

row:
45
57.5
67.5
80
90 (all for 5)

assistance:
incline flies - 25kg 8 x 3
v crunches (2kg on feet) - 25 x 3

warm-up sets for squat and bench didn't feel too good, but managed to complete the top set, although difficult! think this may be down to the low calorie weekend plus a serious lack of sleep because of work. had about 20-22 hours over past 4 nights, which is about 10-14 hours less than i should ideally be getting!

had a good re-feed and will weight myself tomorrow morning to see the difference in weight!

[stavrog1]

weight today was 80kg so in 8 weeks I have lost between 3-4kg (6-9lbs) and gained in strength. Done this by doing an IF diet with 1700kcals on rest days and 2600kcals on workout days. Lost more than I expected to in 8 weeks as it really doesn't feel like I've been dieting, I expect weight loss to slow down now and will look to drop down to about 78-79kg by the end of July.

Will be doing some fasted LISS soon for the first time in a while so looking forward to that!