as you can hack the cals but only with supps. I may have to start on a weight gainer overt the summer though as when I move back home I won't be doing the shopping.
ha, whatever.
have you started lifting proper weights yet?
better than soak oats for 6 hours, add milk, chop banana, add yogurt, chop fruit, blend, drink, wash blender, slice finger on blade...
oh, I never bothered with all that. My shake was more, throw in some milk, throw in a yoghurt, peel banana and chuck that in, throw it the oats.. then blend.
I'm not against a good weight gainer shake when bulking, after getting the diet and training spot on.
Breakfast: Oats 50g, 200ml Milk Snack: Bagel, Ham, Low Fat Cheese Lunch: 2 rounds of Bread, ½ can Tuna, Apple Snack: Banana, Satsumas 100g Dinner: Chicken 150g, Tin of Toms, Brown Rice (Dry weight) 50g Snack: Whoemeal Muffin, PB 20g
Rotary Torso Machine: 21.25kg x 15 (L) x 11(R) Ab Crunch x 10
Dumbbell Side Bend: 40lb x 9 (L&R) Reverse Crunch: x 0 :S
Leg Press: 80kg x 10 !!! Machine Pullover: 50kg x 10
Lat Pulldown (Machine): 50kg x 7
Tricep Rope Pulldown: 25kg x 8
Machine Bicep Curl: 25kg x 6
SLDL: 60kg x 8
Effort:B
Attainment: 7
I think the extra 300 cals this week have given me a nice little boost :)
May have to run a couple of things past Antyhony, I couldn’t get to grip with the Reverse Crunch & I don’t always feel like I’m working my back on the Lat Pulldown, sometimes it just feels like I’m using my arms only. Bicep Curl left a little odd too last, more like it was using my forearms rather than my biceps
Leg Press was brilliant, think I hit an all time PB on that one :) Could have easily gone hom,e after that one & gone to bed, I was fooked
I have never got to grips with reverse crunches either. They just seem so hard and I can barely do one (if any) if I make sure all movement is coming from the abs and I am not just movbing my legs up from the hips.)
Regarding lat pulldowns, do you do it on a machine or with a bar and cable stack? Do you use an underhand grip; if not do so as you'll but you're bideps in a stronger position to better work your back. I always find if done properly, lat pulldowns are one of the best upper back exercises.
If I were you, I'd drop the weight down a bit as if you justy feel it in your back it sounds liuke you may have built up teh qweight topo quickly and lost thr form a bit. So drop it down a bit then.....
Sit upright with abs in (and lean back a very slight amount from the hips (not waist) if you wish). Hold the bar with an underhand grip. Then before you bend your arms, pull your shoulder blades back together and down. Then you can begin pulling the weight down; but imagine that ypou're forearms are there purely as hooks to hold the bar, and imagine that you therefore only have upper arms; so the point which you pull through is the elbow. I alweays imagine that I am performing more of a straight arm pulldown than actually bending the arms; yes the arms will bend as a result, but imagine just using the upper arms and pulling the elbow down in an arc around the shoulders whilst squeezing your shoulder blades together. As you pull, stay sitting up-right, as always dont over-arch you're lower back.
Perhaps try it sat in the chair now with no weight to get a feel for it then as I said try it with a lighter weight next time and con centrate on all that above.
