Fygle's road to mass gain

[feelin-great]

For veggies I love cucumbers, celery and cauliflower (interesting, never noticed the "c" theme before ). I also love steamed asparagus and zucchini. Have you given any of those a try?

[Fygle]

Cucumber and cauli I do eat quite often actually, but zucchini and asparagus not at all. I'll give it a try thanks!

[feelin-great]

I love to sautee the zucchini in a little bit of olive oil - I like the asparagus better steamed...

[Fygle]

Cardio day:

10 min ab work: 14 tuckcrunches > 14 reverse crunches > 1min+1min side planks > 14 tuckcrunches > 14 reverse crunches > 1min+1min side planks.

10 min warmup jog > 20 min HIIT.

[Fygle]

Weights day:

Flat barbell bench: 10x3 (10x60kg) (add 2,5kg next 10x3)

Dumbbell military press: 6+6+6+6 (30>3x33kg) (add 1kg 4x7 next)
+Bent over barbell rows: 6+6+6+6 (37,5>3x42,5kg) (add 0,5kg 4x7 next)

Deadlifts: 8+8+8 (3x73kg) (add 3kg 4x6 next)
+Calve raises: 8+8+8 (3x73kg) (after each superset I nearly dropped the bar, very heavy on the grip to hold for that long)

Pushups: 11xNarrow>11xMid>10xWide (10kg backpack) (arms spent at this point, not much to give)
+Seated incline angled curls: 5x5 (5x22,5) (add 1,5kg 4x6 next)

[Bonnie]

Oh hello les, wb... left hand is starting to give out on rep 4 of 5, set 3 also.

[Fygle]

I'm gonna try opposing grips next time, and I'm considering purchasing gloves for lifting. And thanks for the tip les.

[Boss Man]

Neither here nor there, but Onions and Garlic contain a substance called Allicin. originally it was touted as having Cancer protection benefits, but now it is supposedly not as beneficial as first thought, but it may well still have some kind of benefits, so if you like the taste of those things, I'm not overly keen on Onion, then go with them if you like.

I tend not to like Onion too much, as the larger the slices you cosume, in something like a Casserole or something like that, the more I find the taste becomes overpowering and the larger pieces crunch, which I find is a slightly annoying sensation, when the rest of the meal doesn't crunch .

[Fygle]

I don't like half cooked onion either. Pan fried slightly crispy with soy sauce and chili paste and peppers though...I eat it with almost everything.

Weights day:

Chinups: 8+8+6+5
+Bent over inverse flyes straight arms: 6+6+6+6 (4x20kg) (heavy, take off 1kg 4x7 next)

Dumbbell flyes incline pos 1: 6+6+6+6+dropsetx20 (35>3x38,5>21kg) (heavy, 4x7 same weight next)
+Standing barbell extension behind head: 5+5+5+5+5 (5x25kg) (add 0,5kg 4x6 next)

Dumbbell front lunges single leg raise: 7+7+7+7 (4x33kg) (add 2kg 5x5 next)
+Calve raises on edge: 10+10+10 (3x33kg)

Barbell front raises: 5+5+5+5+5 (5x23g) (same weight 4x6 next)
+Dumbbbell shrugs: 9+9+9 (3x33kg) (34kg 3x8 next)

Good workout, but maybe it's time to add a backpack on chinups. Seem to have hit a plateau.

[fitoverforty]

and the larger pieces crunch, which I find is a slightly annoying sensation, when the rest of the meal doesn't crunch

I like the crunch.

Pan fried slightly crispy with soy sauce and chili paste and peppers

That sounds fantastic! Now I'm hungry.

[Bonnie]

Cheeky already on the chin ups huh I seen a guy with a dumbell btwn his feet today, for the purpose of extra weight.I tried the alternate grip on the deads today, happy to report, it gave me the confindence finally to bump them up by 5lbs, glad u mentioned that technique, Id forgotten all about it.

[Fygle]

Well I just seem to hover around 27-28 reps on 4 sets lately, need to see progress again. I've tried to hold back on the first 2 sets so I've got more for the last 2, but it doesn't seem to work really. Good to hear the grip worked for you.

[Fygle]

Cardio day:

10 min ab work: 15 tuckcrunches > 15 reverse crunches > 1min 5sec+1min 5sec side planks > 15 tuckcrunches > 15 reverse crunches > 1min 5sec+1min 5sec side planks > 40min steady state jog.

[Fygle]

Weights day:

Flat barbell bench: 4x7 (4x56kg) (5x5 58kg next)
+Upright dumbbell rows: 4x6 (4x28kg) (4x7 28,5kg next)

Barbell squat w/calve raise: 3x8 (3x57,5kg) (5x5 61kg next)

Dumbbell military press: 3x8 (3x33,5kg) (4x6 35kg next)
+Barbell curl: 5x5 (5x34kg) (4x6 34,5kg next)

Bent over barbell rows: 4x7 (4x43,5kg) (3x8 44kg next)
+Dumbbbell shrugs: 3x8 (3x33,5kg) (4x7 35kg next)

Note to self, no bent over rows and squats on same day again. 1 exercise for lower back is enough.

[fitoverforty]

what's a "tuckcrunch"?