Chillfit training, nutrition and general musings log

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1

I don’t have, or really know, anyone in my social circles who weight trains. So, I’m going to utilise this forum and start logging things.

I’ll be lurking on other posts and hopefully having some good discussions in the near future. I’m not (and never plan to be) a powerlifter, so I don’t train the three big lifts as a powerlifter would.

04/05/2020

I’m about 5’11" tall.

Weight. 83.5 Kg

I have a health assessment coming up with my insurance company, which, annoyingly uses BMI. So, I need to lose a few Kg for my premiums to go down, then I can put it back on. But, due to the current circumstances, I don’t know when this is. So, at the moment I am just training. If I lose a little weight, great, if I stay the same (and get stronger), great. If I put on a little weight… hopefully it is muscle and great.

I have a recurring arm injury, which is a horrible radiating, body numbing, almost vomit inducing pain when it happens, from my shoulder, down my bicep to my forearm. Sometimes even lifting my 15Kg toddler triggers it, although rarely now. It mainly starts if I have my arms in the wrong position when squatting, or bench pressing heavy with my upper arms going below parallel. Which happens a lot due to my anatomy. I’ll just keep with the compression sleeve, light massage, ice and ibuprofen for now.

### Training

Belt Squats
Warmup. 20,60,80,100,120 kg
Sets. 135kgx4 @ RPE6, 140kg x4 @ RPE 7, 145Kg x4 @ RPE 8
Notes: Felt good. Tried low bar squatting for the first two sets, but too much arm pain. Did my hybrid (in between high and low bar) normal squat for the last set.

Incline Bench Press
Warmup. 20,40,50 kg
Sets. 60Kg x 10 @RPE 6, 62.5kg x 10 @ RPE 7, 65 Kg x 10 @ RPE 8
Notes: Incline over flat, hurts my arms less at the moment and I want the upper chest development.

Beltless Deadlift
Warmups 60,80,100 Kg
Sets 125 x 6 @ RPE9, 120 x 8 @ RPE 7 120 x 8 @ RPE 9
Notes: I underestimated what a difference no belt would make. I forgot how to brace my core (lower back and abs).

GPP
Flat Leg Raise 2 x 20
Inverted Row (no pullup bar at the moment) 8 reps, 6 reps
Barbell Curl, 20Kg bar x 18 x 2

Overall good training session, add some more volume next week.

Nutrition

171g carbs
70g fats
204g protein
2100 calories

It probably was higher carbs and fats as I don’t know exactly what was in dinner and it was very guesstimated.

I’ll post a full day of eating on Wednesday.

2

Well, that was a good session. 06/04/2020

I think the root cause of my recurring arm pain has something to do with my squat form. So I spent a bit of time working on that this session.

Morning Weight 84.5 Kg

## Training
Overhead Press
Warmup. 20,40 kg
Sets. 50kg x 4, @ RPE 6 52.5kg x 4 @ RPE 7, 55kg x 4 @ RPE 8
Notes: All felt ok, lift is progressing as it should. Went a bit wider with my legs than I normally would, not sure it made much difference but I’ll keep it for a while and see, instead of my very narrow stance. I think I could have done a bit heavier across.

Belt Squats

Warmup. 20,60,80,100, kg
Sets. 125kgx7 @ RPE6, 132.5kg x7 @ RPE 7, 137.5Kg x 7 @ RPE 8
Notes: So, as mentioned I spent a bit of time working on my squat form. I have a feeling I’m using my arms too much and pushing back up on the bar, so I tried a thumbless grip and the no pinky grip. The no pinky grip felt quite comfortable, I’ll keep that for the next couple of sessions.
I also realised on my second set that I was ‘shrugging’ a bit too much when retracting my scapula, instead of squeezing my shoulder blades together. Suffice to say, the last set felt like a breeze, probably RPE 6.5 really.
I do want to widen my grip a little as is one of the main pieces of advice for bicep pain when squatting, so I need to adjust my squat rack to come in a bit narrower so I can get my hands out a little further and try.

Barbell Row
Warmup 20,30
Sets: 40kg x 10 @ RPE ? 42.5 KG x 10 @ RPE ? 45 KG x 10 @ RPE 8
Notes: Took weight off and just went through the range of motion and really concentrated on the back contraction, biceps were sore.

GPP
Skullkruchers: 27.5Kg 2 sets of 15
Plank: 90 seconds 2 sets
Hammer Curl: 9Kg 2 sets of 20

Nutrition

153g Carbs
83g fat
211g protein
2200~ calories

Again, no real goals at the moment so I’m just eating ‘healthily’, could probably do with another banana, some blueberries or extra fruit.

3

Well, that was a good session. 08/05/2020

I’ve not been doing much walking recently, being on lockdown and all. But went for a long walk the last two days, which felt good.

Morning Weight 84 Kg

Training
Stiff Leg Deadlift
Warmup.20, 60,80,100, kg
Sets. 120kg x 4 @ RPE < 6, 120Kg x 4 @ RPE 6?, 140Kg x 4 @ RPE 7, 160Kg x 1 @ RPE 8.5
Notes: First time doing SLDL, so was finding my weight. Next week I’ll do 130,135,140,140. This felt fantastic though, much better than my conventional deadlift, easier to breathe in to my belt.

Low Incline Bench
Warmup. 20,40,60 kg
Sets. 65Kg x 8 @ RPE 6, 67.5Kg x 8 @ RPE 7, 70Kg x 8 @ RPE 8
Notes: Limited by arm pain, still. I’m sure putting on a few more Kg bodyweight, working on my form and in a few weeks it will be gone.

Squat with belt
Warmup 20,60,80,100
Sets: 115Kg x 10, 120Kg x 8, 120Kg x 3
Notes: Meh. Had to go back in the house after my first set (family) and I couldn’t get back in to my workout after getting back in the gym.

No GPP

Nutrition

172g Carbs
94g fat
193g protein
2300~ calories

Plenty of fruit and veg today.