Bobby palmers log
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Bobbypalmer5901/04/15 @ 16:56
29/03/15
4 eggs, 2 whites
Porridge
Chicken salad
1.5 chicken breast
Steak
Salad
Cottage cheese
20g Protein
60g protein
Training-
30/03/15
30 mins cv
1/03/15
MP
50/60/67x5
Log
75x3x1
MP
50x20 with pauses
Db press
27x8
25x2x8
22x8
Smith press
60x3x10
Pushdowns
5x15
Basically Tuesday after cardio I was bored so went with some others for a tan (mega..,) and the stupid woman didn't explain the times, I asked for 6 minutes, got 9 and my pastey White body is now borderline purple and I've been in s**t state with a full body burn and heat stroke. Diet and training is all over and now I feel worse. Spent an hour today after the gym in a freezing bath because after a shower I covered myself in aloe gel and I felt like I was on fire. Needless to say I'm not happy, I look like a t**t, diet is down the pan and training is up its arse. To top it off I now just look like a skinny-fat prawn gym br0 that definitely doesn't even lift.
In between a rock and a hard place. If the Rock was a massive pizza with all the sides and the hard place was the deep, fiery inferno of hell. I'd honestly not wish this on anyone. Lesson learned? f**k. Yes.
4 eggs, 2 whites
Porridge
Chicken salad
1.5 chicken breast
Steak
Salad
Cottage cheese
20g Protein
60g protein
Training-
30/03/15
30 mins cv
1/03/15
MP
50/60/67x5
Log
75x3x1
MP
50x20 with pauses
Db press
27x8
25x2x8
22x8
Smith press
60x3x10
Pushdowns
5x15
Basically Tuesday after cardio I was bored so went with some others for a tan (mega..,) and the stupid woman didn't explain the times, I asked for 6 minutes, got 9 and my pastey White body is now borderline purple and I've been in s**t state with a full body burn and heat stroke. Diet and training is all over and now I feel worse. Spent an hour today after the gym in a freezing bath because after a shower I covered myself in aloe gel and I felt like I was on fire. Needless to say I'm not happy, I look like a t**t, diet is down the pan and training is up its arse. To top it off I now just look like a skinny-fat prawn gym br0 that definitely doesn't even lift.
In between a rock and a hard place. If the Rock was a massive pizza with all the sides and the hard place was the deep, fiery inferno of hell. I'd honestly not wish this on anyone. Lesson learned? f**k. Yes.
fatter_tomorrow01/04/15 @ 17:21
Bobbypalmer5901/04/15 @ 18:37
fatter_tomorrow01/04/15 @ 18:49
Bobbypalmer5902/04/15 @ 22:26
Post Edited: 02.04.2015 @ 22:27 PM by Bobbypalmer59
02/03/15f**k you diet. And f**k you no sleep. This is the result...
Training
DL
147/167/190x5
Some horizontal pulling
Some vertical pulling
More vertical pulling
Light Bicep s**t.
From start to finish deadlifts felt like s**te. Struggling to pull 190 is unacceptable.
f**k EVERYONE I QUIT!
Bobbypalmer5903/04/15 @ 20:57
2/04/15
40g protein
Porridge
Protein pancakes
Peanut butter
3 Parmesan chicken breast
03/04/15 185lbs dry
4 eggs, 2 whites
Porridge
Chicken Parmesan
Wrap
Cheat meal
40g protein
Banana
Chicken Parmesan
Sweet potato
40g protein
Training-
Bp
80/90/102x5 first rep paused all easy
80x16 easy
Wide incline
60/70/80/90/100x3 (pb) getting better.
Incline Db
25x15
27x12
30x10 way more in the tank for both reps and weight, still getting to grips with db press lol!
Dips
+red woody band 10/10/8+2 bodyweight. Using these to stretch out the chest and warm elbows so kept strict and didn't push hard.
Decline French press
25/30/35x15
40x10
40x12
Superset with-
Drag curls same weight just for bi'z.
My elbows are pusssies and can't handle any weight at all without clicking and twinging. I blame genetics, 17lbs of weight loss, illness, tiredness, un ironed shorts and the time of day. Training wise f**k everything still. Just gotta crack the last semi volume session squats tomorrow then next week I can handle some reputable weight... Kinda. After that I'll take a week of deload and b**ch weight and then following that start changing up my training for example-
3 week cycles of
Overhead- push press, military press, log press, military press.
Pull- semi sumo dl, conventional, deficit semi sumo- deficit conventional
Bench- wide incline, bench, close incline, paused bench.
Squat- front squat, normal squat, wide box, paused squat.
Rep ranges will be 2-5x1-3 for working sets. Back off sets will be included for rep work On upper and if my back feels upto it then lower too.
40g protein
Porridge
Protein pancakes
Peanut butter
3 Parmesan chicken breast
03/04/15 185lbs dry
4 eggs, 2 whites
Porridge
Chicken Parmesan
Wrap
Cheat meal
40g protein
Banana
Chicken Parmesan
Sweet potato
40g protein
Training-
Bp
80/90/102x5 first rep paused all easy
80x16 easy
Wide incline
60/70/80/90/100x3 (pb) getting better.
Incline Db
25x15
27x12
30x10 way more in the tank for both reps and weight, still getting to grips with db press lol!
Dips
+red woody band 10/10/8+2 bodyweight. Using these to stretch out the chest and warm elbows so kept strict and didn't push hard.
Decline French press
25/30/35x15
40x10
40x12
Superset with-
Drag curls same weight just for bi'z.
My elbows are pusssies and can't handle any weight at all without clicking and twinging. I blame genetics, 17lbs of weight loss, illness, tiredness, un ironed shorts and the time of day. Training wise f**k everything still. Just gotta crack the last semi volume session squats tomorrow then next week I can handle some reputable weight... Kinda. After that I'll take a week of deload and b**ch weight and then following that start changing up my training for example-
3 week cycles of
Overhead- push press, military press, log press, military press.
Pull- semi sumo dl, conventional, deficit semi sumo- deficit conventional
Bench- wide incline, bench, close incline, paused bench.
Squat- front squat, normal squat, wide box, paused squat.
Rep ranges will be 2-5x1-3 for working sets. Back off sets will be included for rep work On upper and if my back feels upto it then lower too.
fatter_tomorrow03/04/15 @ 21:14
Bobbypalmer5903/04/15 @ 21:23
Yes brethren I know. I'm not actually upset with myself, especially not on a forum but thank you for your concern, take me off Popeyes suicide watch list now. Hehe.
Bobbypalmer5907/04/15 @ 20:43
Bobbypalmer5908/04/15 @ 18:21
Post Edited: 08.04.2015 @ 18:21 PM by Bobbypalmer59
08/04/15Mp
60x5
67x3
75x1
60x9
Push press
80/85/90x1
Viking press
60/80/90/60x 5-15
Dips
BWx20/20/16
Bobbypalmer5910/04/15 @ 20:37
09/04/15
Dl
167x5
190x3
212x1
230x2xf, didn't budge.
Speed sq
100x8x1, 30s rest between.
rdl
60x3x8 just feeling the movement.
Sled drags
5 backwards, 5 forwards.
Not too fussed about the dl, feeling iffy past few weeks anyway in this lift.
10/04/15
Bp
90x5
102x3
112x1
120x2 2 board. Horrendous technique!
90x11
Wide Incline
60/70/80/90x6
Db press
32/30x9
Dips
BWx20/14/13
Band pull aparts
3x20
Fine... Terrible board pressing, never again!
Dl
167x5
190x3
212x1
230x2xf, didn't budge.
Speed sq
100x8x1, 30s rest between.
rdl
60x3x8 just feeling the movement.
Sled drags
5 backwards, 5 forwards.
Not too fussed about the dl, feeling iffy past few weeks anyway in this lift.
10/04/15
Bp
90x5
102x3
112x1
120x2 2 board. Horrendous technique!
90x11
Wide Incline
60/70/80/90x6
Db press
32/30x9
Dips
BWx20/14/13
Band pull aparts
3x20
Fine... Terrible board pressing, never again!
Bobbypalmer5913/04/15 @ 20:36
13/05/15
DELOAD WEEEEEK!
lots of mobility, agile 8, bodybuildingrev leg s**t etc.
Bp
40/60/80x5
Sled pulls 25m
5 forwards
5 backwards
2 one arm rows.
.
DELOAD WEEEEEK!
lots of mobility, agile 8, bodybuildingrev leg s**t etc.
Bp
40/60/80x5
Sled pulls 25m
5 forwards
5 backwards
2 one arm rows.
.
Bobbypalmer5914/04/15 @ 21:24
14/04/15
Mobility to death
Sq
80/107/127x5. Paused, perfect, etc etc.. Wore omy shoes for these too, I liked it but just shows that my ankle mobility is lacking causing my lower back to round like a b**ch.
Bw lunges
3x20
Bw single leg sq
2x20
Mobility to death
Sq
80/107/127x5. Paused, perfect, etc etc.. Wore omy shoes for these too, I liked it but just shows that my ankle mobility is lacking causing my lower back to round like a b**ch.
Bw lunges
3x20
Bw single leg sq
2x20
Bobbypalmer5916/04/15 @ 16:41
15/04/15
Went to an Osteopath yesterday. Was pretty violent!
More deload s**t-
A.m.
Gentle 3 mile run.
Mobility.
P.m.
Mobility
MP
32/40/47x5
200m BW lunge.
200m 60kg trap bar farmers
200m 20kg overhead plate carry.
Went to an Osteopath yesterday. Was pretty violent!
More deload s**t-
A.m.
Gentle 3 mile run.
Mobility.
P.m.
Mobility
MP
32/40/47x5
200m BW lunge.
200m 60kg trap bar farmers
200m 20kg overhead plate carry.
Bobbypalmer5917/04/15 @ 12:02