Yes, yet another journal.

A little about me. I'm an 18 year old first year university student, studying for my BSc in Mathematics. I've been on this site around 3 years I think. One of my journals that might be worth reading is here (http://forums.johnstonefitness.com/showthread.php?t=41584). You may also wish to read this thread ("http://forums.johnstonefitness.com/showthread.php?t=41991) I created that was stickied. It lays out some of the knowledge I have taken in from this site and various other sources.

I'm going to come up with a really cool design for displaying workouts, food logs and other stuff, so that's all for now.

Nutrition

At the moment, I'm having 7 meals a day, comprised of 4 food meals and 3 shakes. This works out quite well for me, due to my changing schedule. There isn't an excuse to miss a meal Monday to Friday. When I am away for whatever reason (kayaking, holidays) I just do what I like. I'm never (read not in the near future) going to compete, so I'm not 100% aesthetically minded. Saying that, I don't want to be a fat blob... What has seemed to work well for me these last few days has been something along the lines of:

M1: 50g Whey, 50g Oats
M2: 40g Milk Protein, 50g Oats
M3: 200g Turkey, 100g Brown Rice
M4: Same as M2
M5: Same as M3
M6: 140g Tuna, 100g Brown Rice
M7: Same as M6

Whilst that looks boring to most people, it works for me and has done for a long time. And yes I do eat that day in day out. All I need to do now is to remember to buy and cook broccoli and then it would be complete. For those that don't know, I eat these foods because they are the best that I can afford. If I had more of a budget, I would be eating things such as steak and eggs quite regularly. In the coming weeks I'll get more organised and start buying potatoes again. They make a nice change from brown rice and will add some variety, not that my lack of variety bothers me at all. I can see this nutrition plan taking me up to Xmas. If I need to, I may add more or less food, but more about that later.

On workout days, I have 150g Brown Rice postworkout, and make the last meal 50g Brown Rice and not 100g. I am also beginning to now (Oct 8th) cook broccoli and am having that with M7. I'm gonna try to have roughly 100g with 3 meals a day. I managed 150g last night, was shooting for 300g, but that's a lot for one meal....

Totals
PRO: 322.95
CHO: 421.38
FAT: 34.59
CAL: 3288.65

Lifting

For some reason, I find it really hard to stick to a lifting plan. I dunno, I kinda get bored and want to mix things up. However, my very basic knowledge of programming workouts means anything I come up with is a little "all over the place".

My first round of lifting will include the Coan/Phillipi Deadlift Program ("http://tsampa.org/training/scripts/coan_phillipi_deadlift/), using my starting weight as 172.5kg and my goal weight of 185kg.

Here is my overall plan for the first 10 weeks of university.

Monday - 10AM
Off / Power Clean Cardio

Tuesday - 10AM
Squat - 3x8
Leg Press - 3x15
Calf Work

Wednesday - 1.30PM
Incline Bench
DB Seated Shoulder Press
Rear Delt Work

Thursday
Off

Friday - 1.30PM
Coan/Phillipi Deadlift Program

Saturday
Off

Sunday
Off

Goals

At the moment, I'm trying to keep my weight around 190lbs, whilst increasing my strength. I don't want to get too heavy, which may mean dropping some fat later. If I get anywhere close to going over 200lbs, I'll have a rethink.

Short Term Lifting Goals
Deadlift: 185kg (172.5)
Squat: 150kg (130)
Bench: 120kg (95)

Good luck with your new goals buddy :)

I hope to get things sorted out with my local uni gym so I can be back in action real soon :bb:

Good luck with your new goals buddy :)

I hope to get things sorted out with my local uni gym so I can be back in action real soon :bb:
Thanks man. Uni gyms rule because they're cheap. :nod:

Week 1: 06/10/08 - 12/10/08
Coan/Phillipi Week #1

Monday
I wasn't organised enough to get in the gym. It was only cardio. :lol: Today I had my first lectures. The first was statistics; the lecturer was a little boring to listen to, but I could hear her which is a plus side. Didn't do any work in that one, just a course introduction. Second one was Matrices, Vectors and Application. Did a little work on factorising cubic expressions, but nothing too strenuous. This guy was great, really enthusiastic. The last one was kinda funny. The guy was a little old and he was doing a few examples. Only problem is, half way through he would make a mistake and then wonder why his answer came out wrong, bless him. Smart man though. He explained why root 2 is an irrational number. :dreamy:

Tuesday
Squat: barx15, 60x5, 80x2, 3x90x8
Leg Press: 2x150x20,15
Calf Press: 2x150x15,12

Whilst this may not look like a very taxing leg day, it was. For the squats, I kept rest times to just one minute. This was very brutal. For the leg press, I did rest pause to get from 15-20 on set 1 and from 10-15 on set 2. I would have gone for a third set but my legs were like jelly. After resting them, I was gonna do some seated calf raises, but alas, no machine for that. So instead I hopped back on the leg press and repped out some calf presses.

2 more lectures today. One on analysis and proofs. She proved some things about rational and irrational numbers. That was pretty cool. The last one was another stats one. He covered stuff about probability that I had done before. Stuff about union, intersections, venn diagrams. Easy stuff...

Wednesday
Incline Bench: barx15, 40x6, 3x60x8,6,5 (I'll update more later)
Seated DB Press: 3x20sx6,4,3
Reverse Peck Deck: 30x15, 40x7, 50x3 (I assume these are kgs)
Row Machine: 30x15, 50x10, 100x10 (I assume these are kgs)
Peck Deck: 70x8 (Can't remember how many reps; didn't write it down...)

This wasn't such a good workout. I just don't seem to like any workout that doesn't contain squats or deadlifts. I don't feel like I'm putting in any effort, I don't work up a sweat, even though rest periods were around 1 minute. I'll make more of a plan for this time next week.

In other news, 9am lecture wasn't too bad. Got up at 6.55am sorted all my stuff then got there about 8.45. It was calculus. I hate calculus. I didn't understand it. :(

Thursday
Got up at 6.45 today to give myself some more time. It worked and I got to the lecture early. It was one where you have nice long walk to it; around 15 minutes. Got there with 15 minutes to spare. I like to get to lectures early, then you don't get a shitty seat. Yesterday was 2x stats and then another calculus. I didn't understand so I stayed behind and he went through some of it again. What a nice chap.

Friday
Deadlift: 60x10, 100x3, 140x2
Speed Deadlift: 8x3x110

--CIRCUIT--
RDL: 90x8 / 90x5 (then another 3) / 90x3 (grip failure)
Bent Row: 70x7 / 70x3 / 60x6
Reverse Lat Pulldown: 60x8 / 60x8 / 60x8
Goodmorning: 60x8 (dodgy) / 30x8 (easy) / 40x8

:eek: I wasn't expecting this to be that hard. The heavy deadlift set was fine, as were the speed pulls. The circuit however. I learnt quite a lot today. I need to lower the weights used for RDLs, Bent Rows and Goodmornings. I went in expecting to be able to do what I would do on a normal workout. Idiot. You live and learn, as they say. I loved this workout though. :nod:

Saturday
Back is sore from the workout yesterday. No shit sherlock. I'm definitely going to lower the weights used for the assistance work. Don't wanna be getting injured. I'll probably up the calories too, as I seem to be losing weight. As a slight update to this, I can't tell whether it is soreness or pain. I'll monitor this closely me thinks.

Sunday
No pain in my back, just a little soreness from top to bottom. It's all good! Today I cooked up 4 days worth of turkey and read a lot of articles, solved an annoying math problem and watched the whole Inside the life of a Natural Pro video series. What a great day. :)

What's the probability that this journal will last the whole year? ;)

Somewhere between 0 and 1..... :moon:

Somewhere between 0 and 1..... :moon:
:lol:

...just what a math major would say...

:spaz: College!!! :spaz:

Good luck with everything man....:tucool:

A lot to do over the next several years....women, eating, women, lifting, women, drinking, partying, and some women.....oh yea, don't forget to study some! :lol:

Good luck with the new goals mate. You only get 2 lectures a day? Lucky you...

Good luck with the new goals mate. You only get 2 lectures a day? Lucky you...
Some days I have 2, some 3 and some only 1 (like Friday). However, they are going to be adding in smaller group lessons where you help eachother with problems. Chance to ask questions on homeworks etc and there will be a lecturer and a post graduate to help too. :)

Ah, we get the same sorta thing for math. It sure beats math lectures. Friday seems awesome. You gotta travel far to get there? I spend so much time commuting that if I only had 1 lecture I'd be so tempted to just stay in bed :p

Ah, we get the same sorta thing for math. It sure beats math lectures. Friday seems awesome. You gotta travel far to get there? I spend so much time commuting that if I only had 1 lecture I'd be so tempted to just stay in bed :p
I get on one bus to get me to the town centre, about 10 minutes, then another from town centre to the uni, about 10 minutes. Waiting time seems to be around 10 mins for the both, so half hour ish. Yeah I know, but soon I think I will be having smaller tutorial lessons 9am Friday morning and 10am too. I was gonna lift Friday morning, but that aint gonna happen. 1.30 suits better. :)

Had some cheese and crackers. The cheese is one of those one's that has added peppers and is very hot. :eat: Also had 1 beer, only 1.

Week 2: 13/10/08 - 19/10/08
Coan/Phillipi Week #2

Monday
Let's just say me doing cardio on Monday morning is never going to happen. I wanted to do Legs but my hammies are still sore from Friday, so alas I must wait till tomorrow. These past few days I had to change my Milk Protein/Oats shakes to Whey/Waxy Maize shakes. I always leave it too late to order my next batch of whatever supplement is running out. :doh: Fortunately, I had enough waxy maize to last me till today and my order came this morning. :dance:

Tuesday
Squat: barx15, 60x8, 80x3, 3x92.5x8
Leg Press: 150x10, 175x10, 200x10
Leg Extensions: 60x8, 50x4, 40x4, 30x4 (drop set)
Calf Press: 100x15, 125x20, 150x15, 175x12, 200x12

Squats were good, I could have easily done 3x10 if I wanted to. However I want to build up the weight in the 3x8 rep range, hopefully get to 100kg for a new PB. I surprised myself on the Leg Press and Calf Press. I finally seem to be pushing to my limits.

Wednesday
Incline BB Bench: 45x10, 60x5, 3x65x8,6,3
Flat DB Bench: 3x30x3,4,4
Seated DB Shoulder Press: 3x14x8,8,5
Seated DB Power Cleans: 3x4x12,11,9

Wednesday at 1:30 at the university gym is when the bench and curl n00bs come out of the woodwork. I got in there and there were 4 or 5 people benching with the bar, about another 3 benching with dumbbells and 3 benching on the smith machine. :rolleyes: I met up with a guy who went to the canoe club pool session. He's about as strong as me but pretty much only does bench. He wants to do back and legs with me, which is good news. He also knows how to spot, which is nice. The 30kg dumbbells in my old (and favourite gym) seem to weigh less than the 30's in the uni gym. Only got 3,4,4 reps. :confused: Need to drop down to about the 26's to hit my 3x8 goals. It's not about weight!!!!!!

Thursday
I spent the day doing homeworks that are due in at various points next week. It's all starting to get going now. Gonna be a busy year...

Friday
Deadlift: 60x8, 100x5, 120x1 147.5x2
Speed Deadlift: 8x3x120

--CIRCUIT--
RDL: 80x8 / 80x8 / 80x6 (grip failure)
Bent Row: 60x8 / 60x8 / 60x8
Reverse Lat Pulldown: 65x8 / 65x8 / 65x8
Goodmorning: 40x8 / 40x8 / 40x8

I'm not gonna say this workout was easy, but it wasn't too taxing really. The Deadlifts felt light, I felt strong, dunno what it was. I was happy with my weight choices for the circuit exercises. The only one I didn't get the 3x8 was the RDLs. Couldn't grip the bar long enough for 8 reps. I also remembered to rest 3 minutes between circuits, unlike last week where I forgot...

Saturday
Started to decrease the ever increasing pile of maths homework. I really am struggling with some of it, especially analysis and proofs, as well as some bits of calculus. The joys of maths...

Sunday
Today I worked from 10-2 and I ordered £100 of supplements for me and my bro. 15lbs of whey and 10kg oats and a sample of banana whey. Once I have had all my milk protein, I'm going to buy some Xtend. It's £46 for the big tub (just over 1kg). It's a lot of money, but if it does what I've researched, it come indeed be a major supplement for me. :nod:

Wednesday at 1:30 at the university gym is when the bench and curl n00bs come out of the woodwork. I got in there and there were 4 or 5 people benching with the bar, about another 3 benching with dumbbells and 3 benching on the smith machine. :rolleyes:

Tell me about it

I usually either go very early or very late to my uni gym to avoid people like that. Though recently I showed up at 9pm (closes at 11) and the place was still mobbed with curlers

Oh well, at least the two squat racks are almost always empty :D

Tell me about it

I usually either go very early or very late to my uni gym to avoid people like that. Though recently I showed up at 9pm (closes at 11) and the place was still mobbed with curlers

Oh well, at least the two squat racks are almost always empty :D
Wednesday is the worst because I found out that all lectures stop at 1pm to allow the sports clubs to play games, e.g. football, rugby, hockey. This means those not in clubs, go home, pub or hit the gym. That's why gym was so bad today... After my Coan Phillipi I'm gonna switch it up and do a 4 day split; Mon/Tue/Thu/Fri, which should eliminate this little problem. :nod:

Wednesday is the worst because I found out that all lectures stop at 1pm to allow the sports clubs to play games, e.g. football, rugby, hockey. This means those not in clubs, go home, pub or hit the gym. That's why gym was so bad today... After my Coan Phillipi I'm gonna switch it up and do a 4 day split; Mon/Tue/Thu/Fri, which should eliminate this little problem. :nod:

Well theres your solution - hit the pub after lectures instead :D

I've actually have been meaning to ask, are you going to be using sumo deadlifts during Coan-Philipi or is it conventional all the way?

I've never lifted sumo before and I'd be curious to see what my 1rm is using it....

Well theres your solution - hit the pub after lectures instead :D

I've actually have been meaning to ask, are you going to be using sumo deadlifts during Coan-Philipi or is it conventional all the way?

I've never lifted sumo before and I'd be curious to see what my 1rm is using it....
Conventional all the way, without chalk too. :)

Back when my 1RM was about 160, I sumo pulled 180 quite easily. Dunno if that helps...

http://worldfitnessnetwork.com/index.php/avoid-calluses-lifting-weights/

Something for me to read later.

Thanks for that link, Foley - tried that different grip today and it made the pulling movements a heck of a lot easier on the hands!

Thanks for that link, Foley - tried that different grip today and it made the pulling movements a heck of a lot easier on the hands!No problem glad it was of use to ya. I have been making that mistake ever since I began deadlifting. I'll implement it next time I grip and rip! :nod:

No problem glad it was of use to ya. I have been making that mistake ever since I began deadlifting. I'll implement it next time I grip and rip! :nod:

I've been using a proper grip for a long time now and have had no problem with callouses. I think I read about it in starting strength. Hold the bar where it wants to go.

I've been using a proper grip for a long time now and have had no problem with callouses. I think I read about it in starting strength. Hold the bar where it wants to go.
Never read starting strength, so never knew. :o

Week 3: 20/10/08 - 26/10/08
Coan/Phillipi Week #3

Monday
Nothing much to say here. I thought I had a 10am lecture so got up at half 7 and then realised it wasn't till 12.. :(

Tuesday - Weight: 196lbs
Squat: barx15, 60x6, 80x2, 3x95x8
Leg Press: 150x12, 175x5, 200x10
Calf Press: 100x15, 150x10, 4x200x6

Squats felt good. I didn't wear my converse so I had to squat with just socks. It felt good. Leg Press was a little disappointing, I wanted more reps. Meh, I'm on a deadlift (back) strengthening program, so I'll accept only a small progression on squats. I couldn't calf press with socks on it didn't feel right and with my chunky nike trainers it didn't work either. :(

Wednesday

Thursday
BB Incline Bench: barx12, 60x2, 3x65x6
DB Flat Bench: 3x26x6
DB Flies: 1x10x6
DB Shoulder Press: 3x14x10,6,7
Reverse Peck Deck: 3x30x15,15,7

Friday
Deadlift: 60x10, 100x5, 140x1, 157.5x1
Speed Deadlift: 3x130x3, 1x130x2 (grip fail), 1x130x3 (used some tissue for hands), 1x130x2(grip fail no tissue)

--CIRCUIT--
RDL: 60x8 / 60x8 / 60x8
Bent Row: 60x8 / 60x7 / 60x8
Reverse Lat Pulldown: 65x8 / 65x8 / 65x8
Goodmorning: 40x8 / 40x8 / 40x8

Fucking fuck. Messed up completely this workout. My grip was shite and my back was still sore from the previous workout. :doh: Missed the double with 157.5 simply because I couldn't hold onto it. Same happened eventually with the speed deads.

Saturday
Bought some mountaineering chalk today. Hopefully that will help next week. I think I should lay off the squats a little bit to make the most out of this program...

Sunday
Worked today. It was fun, as I only do one shift a week and only get to see the shoe lads every so often. Also had health and safety thing which was bullshit like how to put up a ladder etc.

Week 4: 27/10/08 - 02/11/08
Coan/Phillipi Week #4

Monday
Again, no cardio! Had some chores to do in town; pay in a cheque, buy a monthly bus ticket. I then did some of my complex number homework and to my surprise I could do most of it. This is scary indeed. Lectures put me to sleep today; all 3 of them I dozed off at one point. What is it about maths that makes me sleepy? Leg day tomorrow, still contemplating whether to squat or not. Heart says yes, head says no.......

Tuesday - Weight: 197.5lbs
Front Squat: barx15, 40x8, 60x10, 80x6, 90x3
Back Squat: 60x25
Smith Calf Raise: 60x10, 100x10
Seated Calf Raise: 40x10, 50x8,8,8,8

Seeing as I didn't have uni until 2pm, I trained at my old and favourite gym. There was no-one else in there, so I had free reign. My old gym also has seated calf raise which uni gym doesn't so I decided to make use of it as opposed to calf press on the leg press machine.

Wednesday
It feels like I broke my collar bone from front squats. :lol:

Thursday
Flat BB Bench: barx15, 60x5, 3x70x8,7,5
Incline DB Bench: 3x24x6,5,6
BB Military Press: 3x40x4,3,3
Weighted Dips: BW+10x7,4,3

Recently I've been adopting a very wide grip and flared elbows on bench in an attempt to buid the size of my chest. This was seems to use the chest more, but means less weight. Bothered!?

Friday
Deadlift: 75x8, 105x5, 140x1, 167.5x2
Speed Deadlift: 5x140x3

--CIRCUIT--
RDL: 85x8 / 85x8 / 85x8
Bent Row: 60x8 / 60x8 / 60x8
Reverse Lat Pulldown: 65x8 / 65x8 / 65x8
Goodmorning: 40x8 / 40x8 / 40x8

:dance::guitar: I am so happy right now even though my back is screaming at me...

Saturday
Didn't do much today. Wiped my PC and put Vista on it. Had many troubles, still not completely sorted it out.

Sunday
More work on the PC and driver updates. Grrr Vista. :(

It feels like I broke my collar bone from front squats. :lol:


Not funny to someone a week out of neck surgery. :nope::bb:

Not funny to someone a week out of neck surgery. :nope::bb:
Whoops sorry Jordan... :doh:

Week 5: 03/11/08 - 09/11/08
Coan/Phillipi Week #5

Monday
Vista seems to working fine, just running some techy stuff over the next couple days...

Tuesday - Weight: 198.5lbs (+1)
Back Squat: barx15, 60x5, 80x2, 2x120x4, 1x120x3
Leg Press: 100x10, 150x10, 200x5
Seated Calf Raise: DropSet1 (60x15, 50x5, 40x5, 20x15) DropSet2 (60x8, 50x4, 40x4, 20x10)

Wednesday
PC is now sorted, running real smoothly. Let's see how long this lasts. I also want to build my own at some point. :)

Thursday
BB Incline Bench: barx15, 40x8, 60x2, 3x65x7,7,6
DB Flat Bench: 3x26x7
BB Military Press: 3x40x4,5,3
Weighted Dips: 3x(BW+10)x5,5,3

Friday
Moved my Deadlifts to tomorrow so that I could go boating. :spaz:

Saturday
Deadlift: 60x8, 100x5, 140x1, 3x147.5x3
Speed Deadlift: 3x120x3

Power Shrug: 3x102.5x5
RDL: 3x100x5
Bent Row: 3x80x4,5,4
Reverse Lat Pulldown: 3x80x5,4,3
Goodmorning: 3x60x5

Sunday

Week 6: 10/11/08 - 16/11/08
Coan/Phillipi Week #6

Monday

Tuesday
Legs (http://forums.johnstonefitness.com/showpost.php?p=665651&postcount=35)

Wednesday

Thursday
Push (http://forums.johnstonefitness.com/showpost.php?p=666176&postcount=36)

Friday

Saturday

Sunday

Week 6: 10/11/08 - 16/11/08
Coan/Phillipi Week #6

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

This new method of updating means that we only get notified when you add one of these empty posts.

This new method of updating means that we only get notified when you add one of these empty posts.
It makes it easier for me to keep track of progress, but you are right. Maybe I'll keep this but just link to the posts with the workouts on it. That would be different I guess... In fact I'll start this trend off shortly. :)

Tuesday 11th November 2008
- Legs

Front Squat
barx15, 60x6, 80x8

Back Squat
80x25 (breathing style)

Leg Press
150x25

Leg Extension
40x20

Smith Calf Raise
40x11

- I think it's time to reintroduce a sugar/protein shake during leg day. Afterwards I felt sick. I went to the uni shop and bought a can of coke. That settled me back down, which then allowed me to eat PWO meal. I'm gonna start doing something like 30g whey w/ 20g dextrose.

Thursday 13th November 2008
- Push

DB Flat Bench
20x10, 2x30x9,8

Weighted Dips
2xBW+10x10,6

DB Military Press
2x16x7,6

BB Close Grip Bench
2x50x8

- Had a "during workout" shake of 30g whey/20g dextrose. It seemed to work, however the real test will be when I take the same thing next leg day. The gym was really quiet today, just how I like it. :nod:

Back Squat
80x25 (breathing style)

How was your back after that? Last time I tried breathing squats was with 80 and my back was screaming at me after having that load on it for so long.

- Had a "during workout" shake of 30g whey/20g dextrose. It seemed to work, however the real test will be when I take the same thing next leg day. The gym was really quiet today, just how I like it. :nod:

I was meaning to ask. How's the uni gym working out? Are all the bench and curls guys still taking it over on the Wednesday? How many people in there do you see following a similar workout to you?

How was your back after that? Last time I tried breathing squats was with 80 and my back was screaming at me after having that load on it for so long.
My back is weird. It feels fine after lifting, but then I get these weird pains in it that don't hurt much but just feel a bit wrong. But it's fine.



I was meaning to ask. How's the uni gym working out? Are all the bench and curls guys still taking it over on the Wednesday? How many people in there do you see following a similar workout to you?
As long as I avoid the place on Wednesday, it's cool. Too many bench and curl jockeys for my liking. However, I have seen people deadlift and squat. Deadlifting is usually done with one's back so rounded it turns into an ultra stiff legged deadlift and the smith machine is the mandatory way to squat, it seems. :cry:

However, on Tuesday, there was a guy doing snatches, cleans, clean and jerks, and various olympic lifts. :dreamy:

Saturday 15th November 2008
- Coan Phillipi

Deadlifts
60x10, 100x5, 140x2, 157.5x2

Speed Deads
3x130x3

Power Shrugs
3x112.5x5,5,4

RDL
2x105x4,3, 1x100x3 (grip going downhill rapidly)

Bent Row
3x80x5,5,4

Lat Pulldown
3x80x5,5,4

Goodmorning
3x65x5

- Im going to make a lengthly post of some of the shit that happened during my workout today. You'll have to wait a while for me to stop pissing myself first.

- Im going to make a lengthly post of some of the shit that happened during my workout today. You'll have to wait a while for me to stop pissing myself first.

Waits with breath that is bated.

The Good, The Bad, The Ugly and The Downright Weird...
I got into the gym at about 5 minutes after it opened this morning. There was the olympic lifter I saw on Tuesday, and a couple other guys. Oly guy was doing some bench press, we exchanged nods from our previous meeting and I headed over to the platform.

There was a guy doing some sort of olympic lifting, I asked to set in with him, no problem. He had good technique and seemed to practicing his form with lighter weights. I warmed up with 60kg, then 100kg then 140kg, by which time he had left.

Whilst waiting for my heavy sets, a real tall skinny guy came into the gym, wearing a maximuscle t-shirt. :rolleyes: After doing some weird stretches, he proceeds to quarter squat :rolleyes: on the smith machine :rolleyes: whilst wearing a belt. :bow: He puts a 20 on each side, does about 6 or 7 "reps" puts another 20 on, 4 or 5 thrusts.

By this time I've finished with my heavy sets and am about to move onto the speed deads. I then glance over and he has 3 20kg plates on each side and has asked a small chinese dude to spot him. So he unloads form the smith machine, descends and as he comes out of the "hole" the chinese dude puts his hands on the lifters arse and pushes him upwards. :claplow: At this point I am on the verge of wetting myself. This happened on every single rep....

After carrying on with my speed deads, oly guy then begins to change into his special shoes and sets in with me whilst im rowing. He has solid technique; I might ask him for help with front squats as he does them with ease.

On my next exercise break I glance over to smith squatter and he has retired from his squatting and has moved to the leg press machine. He has about 6x25kg plates on either side, and I think we all know what's coming. I would describe his rep range as about 1/8th, with the seat up as far as it goes. :bang:

Afterwards I thought to myself, at least he doesn't curl in the squat rack.......

Afterwards I thought to myself, at least he doesn't curl in the squat rack.......

... on leg day.

what a tool. i wouldn't of been able to contain my laughter if i saw the guy pushing his ass on 1/4 squats. :lol:

So he unloads form the smith machine, descends and as he comes out of the "hole" the chinese dude puts his hands on the lifters arse and pushes him upwards.

:lol: :lol: :lol:

If I saw that, I don't think I'd be able to finish my workout for laughing so much!


How's Uni treating ya?

:lol: :lol: :lol:

If I saw that, I don't think I'd be able to finish my workout for laughing so much!


How's Uni treating ya?
Uni is going ok. It's really hard work (why oh why did I choose Maths?). What course are you doing again?

I'm doing computing science. Also taking maths this year though. Wouldn't mind it so much were it not for my Algebra lecturer; he seems more clueless about it than we do!

Weight: 198.5lbs

*0.45359237

= 90kg

sounds like you had a good day in the gym the other day, ha

Weight: 198.5lbs

*0.45359237

= 90kg

About the same as me. How's the bodyfat?

About the same as me. How's the bodyfat?It's not too high. I'll get as soon as I find a camera in my house that works or doesn't require a lens being attached to it. :rolleyes:

Tuesday 18th November

Squat
barx15
60x8
100x2
120x1
135x3(+1*) - PR!
*With a little help out of the hole I got the 4th rep

Deadlift
140x1
180x1

I was only expecting to get 1 rep with 135. :lol: The 180 deadlift went up real easy and felt good. Let's hope my back isn't fucked. :rolleyes:

Tuesday 18th November

Squat
barx15
60x8
100x2
120x1
135x3(+1*) - PR!
*With a little help out of the hole I got the 4th rep

Deadlift
140x1
180x1

I was only expecting to get 1 rep with 135. :lol: The 180 deadlift went up real easy and felt good. Let's hope my back isn't fucked. :rolleyes:

Extra Curricular deadlifting on Coan Philipi?! :eek:

:bow:

Extra Curricular deadlifting on Coan Philipi?! :eek:

:bow:
I just wanted to see if I had made any improvements. It seems like I have. :jumping: I'll be doing Coan/Phillipi on Thursday as I'm not around to lift at the weekend, including Friday...

135x3(+1*) - PR!
*With a little help out of the hole I got the 4th rep

Gratz on the PR mate. Hope the help out of the hole wasn't the same as the guy you mentioned the other day was receiving :p

Tuesday 18th November

Squat
barx15
60x8
100x2
120x1
135x3(+1*) - PR!
*With a little help out of the hole I got the 4th rep

Deadlift
140x1
180x1

I was only expecting to get 1 rep with 135. :lol: The 180 deadlift went up real easy and felt good. Let's hope my back isn't fucked. :rolleyes:

When did you squat get so massive? That's 12.5kg on my current 3rm.

Gratz on the PR mate. Hope the help out of the hole wasn't the same as the guy you mentioned the other day was receiving :p
Thankfully this guy knows what he's doing and he is a good motivator too.

When did you squat get so massive? That's 12.5kg on my current 3rm.
I surprised myself. I dunno how it shot up. I haven't done all that much squatting, just 3x8 working from 90-95, then 3 sets of 3 with 120 couple weeks ago and then 80x25 last week...

I surprised myself. I dunno how it shot up. I haven't done all that much squatting, just 3x8 working from 90-95, then 3 sets of 3 with 120 couple weeks ago and then 80x25 last week...

Good work. 3-5x120-125 seems to be my sticking point. Hopefully these 20 reppers will do something to get me passed that. And some more food. What's your diet like now your at Uni?

Good work. 3-5x120-125 seems to be my sticking point. Hopefully these 20 reppers will do something to get me passed that. And some more food. What's your diet like now your at Uni?
Usually:

M1: 50g Whey, 50g Oats
M2: 200g Turkey, 100g Brown Rice
M3: Same as M2
M4: 40g Milk Protein, 50g Oats
M5: 140g Tuna, 100g Brown Rice, 150g Broccoli
M6: Same as M5

I was having 2 milk protein/oat shakes a day but decided to drop cals a bit. I also have had a few more cheats than normal; dominos pizza the last few Fridays and some crisps and McDonalds last night after pool. S'all good. My treat for blasting that squat session. :confused:

Usually:

M1: 50g Whey, 50g Oats
M2: 200g Turkey, 100g Brown Rice
M3: Same as M2
M4: 40g Milk Protein, 50g Oats
M5: 140g Tuna, 100g Brown Rice, 150g Broccoli
M6: Same as M5

I was having 2 milk protein/oat shakes a day but decided to drop cals a bit. I also have had a few more cheats than normal; dominos pizza the last few Fridays and some crisps and McDonalds last night after pool. S'all good. My treat for blasting that squat session. :confused:

Yeah, I've been falling back on the oat, whey and milk shakes quite heavily since I've been contracting again. It's the only way I can get the required calories in. I've been pretty good on the cheating though. Maybe I should let go...

Good work. 3-5x120-125 seems to be my sticking point. Hopefully these 20 reppers will do something to get me passed that.
Maybe you're not making progress as you were squatting 3x a week, with what seemed to be the same emphasis for each workout. Whilst squatting 3x a week works quite well for size gains, strength I don't know. But I see you've gone back to WSFSB template which should work quite well.

Edit: But then again, you did some 20 reppers for your last one. Perhaps do 1 set with your estimated 10 rep max or something.

Bench:
barxlots
60x5
80x1
100x1
100x1

Power Clean:
60x1,1
65x1,1
67.5x1
70x1
72.5x1
75x1(dodgy)

Maybe you're not making progress as you were squatting 3x a week, with what seemed to be the same emphasis for each workout. Whilst squatting 3x a week works quite well for size gains, strength I don't know. But I see you've gone back to WSFSB template which should work quite well.

Edit: But then again, you did some 20 reppers for your last one. Perhaps do 1 set with your estimated 10 rep max or something.

For strength it was good up until the point I couldn't cope 3x5x119 was the highest I got and doing that 3 times a week is pretty tough. Now though I think I'd be lucky to get 1x5x120, which I'm not sure what to make of. It's not really done much for my size. I think this is part of the problem. I think I need to stimulate more growth, get more muscle and then make that stronger. If that makes sense. I'm gonna stick with the 4x20 squats on my "DE" day for now as someone said it worked well for them. And on my ME days I'm going to switch to deadlifts for a bit and not squat heavy at all for a while. I'll see how that all works out and take it from there.

For strength it was good up until the point I couldn't cope 3x5x119 was the highest I got and doing that 3 times a week is pretty tough. Now though I think I'd be lucky to get 1x5x120, which I'm not sure what to make of. It's not really done much for my size. I think this is part of the problem. I think I need to stimulate more growth, get more muscle and then make that stronger. If that makes sense. I'm gonna stick with the 4x20 squats on my "DE" day for now as someone said it worked well for them. And on my ME days I'm going to switch to deadlifts for a bit and not squat heavy at all for a while. I'll see how that all works out and take it from there.
Overall leg growth: 20 rep squats or 2 or 3 leg days a week with varying volumes and poundages. You got it. :) (That's how I see it anyway)

Sometime in the future I'm going to build up to doing legs 2x a week, then do a smolov now that I have 1.5xBW for reps. :cool:

Took a week off. Did some crazy stuff, back for the time being.

Took a week off. Did some crazy stuff, back for the time being.

For the time being?

For the time being?
I'm not really diggin the whole bodybuilding thing at the moment. I want to be an awesome whitewater kayaker, and its hard to play the two side by side. :(

I'm not really diggin the whole bodybuilding thing at the moment. I want to be an awesome whitewater kayaker, and its hard to play the two side by side. :(

You gotta do what makes you happy. :nod:

Been eating shit for the last week and a half, almost 2 weeks. Gonna get this weekends activities out of the way and then hopefully get back on it. I'm also going to post more I think. :)

I'll write diet and stuff up on Monday after uni lectures. Gonna be a slow cut, whilst trying to increase strength.

m1: 50g whey, 50g oats
m2: 200g turkey, 100g brown rice
m3: same as m2
m4: 140g tuna, 100g brown rice, 100g broccoli
m5: 140g tuna, 1tbsp olive oil, 100g broccoli

No workout today got a stinking cold. Spent time trying to figure out how to use Maple 12, to no avail. :(

yesterdays meals:

m1: 50g whey, 50g oats
m2: 200g turkey, 100g brown rice
m3: same as m2
m4: 140g tuna, 100g brown rice
m5: 140g tuna, 1tbsp olive oil

Diets been spot on this weekend. Legs tomorrow...

Squat: 2x10-15
Leg Press: 2x10-15
RDL: 2x10-15
Calf Raise: 2x10-15

Legs

BB Squat: 2x80x14,12
Leg Press: 2x100x15,20
BB RDL: 2x60x15,15
Smith Calf Raise: 2x50x12, 12 (set 1 standing, set 2 seated)

All in all, a very lacklustre workout. Time to eat more. :nod:

Macro's for Saturday, Sunday and Monday have been:

PRO: 277.2
CHO: 247.9
FAT: 54.39
Cals: 2589.91
Ratios: 43 / 38 / 19

Gonna do a mini bulk, aiming to hit:
PRO: 225
CHO: 400-450
FAT: 50
Cals: 2950-3150

Gonna be a slow cut, whilst trying to increase strength.



Gonna do a mini bulk, aiming to hit:


Haha... make your mind up.

Looking good in the avatar. I could do worse than to copy your workouts.

Haha... make your mind up.

Looking good in the avatar. I could do worse than to copy your workouts.
Just call me Mr Indecisive. I said the first comment before I hit teh sucky leg workout on Monday. I didn't like how hard it was to squat those numbers. :( I'll see what happens. What I've been wanting to try for a while is an upper/lower split, something like this:

Monday: Lower (3x3, ramped up over the course of 6-8 weeks)
Tuesday: Upper (same as Monday)
Wednesday: Off
Thursday: Lower (Volume)
Friday: Upper (Volume)
Saturday: Upper (Volume, or rest)
Sunday: Off

Just a suggestion based on your age and your clean diet...... increase your good fats by 10-12 grams per day.

Just a suggestion based on your age and your clean diet...... increase your good fats by 10-12 grams per day.
Thankyou, sir.

I only did 6 working sets yesterday, at submaximal weights, but I have nice DOMS throughout my legs and rest of lower body. :madpimp:

Legs

BB Squat: 2x80x14,12
Leg Press: 2x100x15,20
BB RDL: 2x60x15,15
Smith Calf Raise: 2x50x12, 12 (set 1 standing, set 2 seated)

All in all, a very lacklustre workout. Time to eat more. :nod:

When you did the standing smith calf press were you standing on anything?

When you did the standing smith calf press were you standing on anything?
You know the steps women use to do stepups on. One of them. It doesn't give much ROM on the way down, so gotta squeeze real hard to get as high as possible. If uni gym had a seated calf machine and a little kinda stand to do Donkey Calf Raises, with soe volunteers for the cause, then I'd be sold. Oh and a better squat rack. And minus the bench/curl jockeys.

You know the steps women use to do stepups on. One of them. It doesn't give much ROM on the way down, so gotta squeeze real hard to get as high as possible. If uni gym had a seated calf machine and a little kinda stand to do Donkey Calf Raises, with soe volunteers for the cause, then I'd be sold. Oh and a better squat rack. And minus the bench/curl jockeys.

I need to get one of those then. Whenever I've done calf raises I've just had to do them from the floor which is a bit shit...

I need to get one of those then. Whenever I've done calf raises I've just had to do them from the floor which is a bit shit...
Fo showww.

I also find I can't set it up right, as my feet seem to slide off in shoes and with just socks. Same with calf press on the leg press machine.

I'm not really diggin the whole bodybuilding thing at the moment. I want to be an awesome whitewater kayaker, and its hard to play the two side by side.

I hear you on this one. In addition to fitness, I'm obsessed with skiing in the winter and backpacking and climbing in the summer. The key, I think, is to find a balance that allows you to achieve equally in both pursuits. For certain my fitness-related training has allowed me to become a better skier, so the two passions have complemented each other well, retrospectivley.

I imagine that BB can actually benefit your kayaking, not to mention that you will dwarf your fellow river-goers before you don the wet suit!

I hear you on this one. In addition to fitness, I'm obsessed with skiing in the winter and backpacking and climbing in the summer. The key, I think, is to find a balance that allows you to achieve equally in both pursuits. For certain my fitness-related training has allowed me to become a better skier, so the two passions have complemented each other well, retrospectivley.

I imagine that BB can actually benefit your kayaking, not to mention that you will dwarf your fellow river-goers before you don the wet suit!
Thanks for the insight Sole. It's nice to know there's someone out there who can do two sort of colliding things that they enjoy doing. The only problem is most of the kayaking I do involves drinking, but that's not too much of a problem to resist. :) It's just fitting in meals/shakes when you're out on the river, or even in a foreign country. :lol:

Push

BB Bench: 2x60x10,10
Dips: 2xBWx10,10
BB Military Press: 2x20x10,10
BB CG Bench: 2x50x7,6

It's hard leaving one's ego at the door, but that's what I have to do. I keep reminding myself it's not how much you lift, it's how well you lift it. I decided to move my hands closer together, so I had my pinkies on the join between the smooth and rough parts of the bar. I found it hit my tris more, thus decreasing the amount of reps I was able to do.

Push

BB Bench: 2x60x10,10
Dips: 2xBWx10,10
BB Military Press: 2x20x10,10
BB CG Bench: 2x50x7,6

It's hard leaving one's ego at the door, but that's what I have to do. I keep reminding myself it's not how much you lift, it's how well you lift it. I decided to move my hands closer together, so I had my pinkies on the join between the smooth and rough parts of the bar. I found it hit my tris more, thus decreasing the amount of reps I was able to do.

I have my hands closer than that, maybe this is why I can't bench shit. I have my index fingers about an inch away from the smooth areas in the middle of the bar and about 2.5 inches in from the smooth rings.

Or are you talking about the CG bench?

I have my hands closer than that, maybe this is why I can't bench shit. I have my index fingers about an inch away from the smooth areas in the middle of the bar and about 2.5 inches in from the smooth rings.

Or are you talking about the CG bench?
Close Grip Bench I'm talking about. Is what you described how u do normal bench? For normal bench I have my index finger on the rings near the ends of the bar.

Close Grip Bench I'm talking about. Is what you described how u do normal bench? For normal bench I have my index finger on the rings near the ends of the bar.

Yeah, what I described is normal for me.

Try widening your grip so that your pinkies are on the rings, or for an even wider grip, go for index on the rings. When doing bench for strength I go with the narrower position, and when doing bench for size I go with the wider. :)

Forgive me for crashing, But after reading the last couple of posts I think I've been benching wrong. I tend to have my index finger about 1 inch from the smooth part in the center of the bar. Is this to much of a close grip for a standard bench?

Am I reading correctly? close grip = working more tircep
Wide grip = working the pecks

Forgive me for crashing, But after reading the last couple of posts I think I've been benching wrong. I tend to have my index finger about 1 inch from the smooth part in the center of the bar. Is this to much of a close grip for a standard bench?

Am I reading correctly? close grip = working more tircep
Wide grip = working the pecks
IMO, that is too close yes. That is more of a close grip bench press, which will work your triceps more, and mean you won't be able to bench as bigger number than if you have you grip a bit wider.

Feel free to "hang" or "crash" whenever you like. :tucool:

IMO, that is too close yes. That is more of a close grip bench press, which will work your triceps more, and mean you won't be able to bench as bigger number than if you have you grip a bit wider.

Feel free to "hang" or "crash" whenever you like. :tucool:


Thanks.

This is probably why my chest isn't growing at the rate I think it should be!..(but who's is?):lol:

Thanks.

This is probably why my chest isn't growing at the rate I think it should be!..(but who's is?):lol:
For chest growth, go with a wide grip, flare out the elbows, dig your shoulder blades into the bench, puff your chest out and bench. You should feel a nice burn in your chest the next day or two. :cool:

For chest growth, go with a wide grip, flare out the elbows, dig your shoulder blades into the bench, puff your chest out and bench. You should feel a nice burn in your chest the next day or two. :cool:

I'm gonna try this when I start lifting again.

I'm gonna try this when I start lifting again.
Cool beans. Just expect to drop the weights used a little bit. But soon enough they'll be back up. The same sort of thing can be done with dumbbells, too.

Diet for 17 Dec:

PRO: 281.1
CHO: 281.9
FAT: 55.9
Cal: 2755

Smith Calf Raise: 2x50x12, 12 (set 1 standing, set 2 seated)


Is this 20Kg in each side? and bar 10?
just curious how the 12reps feel.
Do you stop when you feel the burn in the muscle or when you cant perform more reps?
is it one legged?
cheers

Is this 20Kg in each side? and bar 10?
just curious how the 12reps feel.
Do you stop when you feel the burn in the muscle or when you cant perform more reps?
is it one legged?
cheers
I don't know what weight the smith bar is, so I only count the plates. 25kg per side. I'm still trying to rig this up at uni gym, but it kinda burns, but I went to failure on both sets. Not single leg I'm afraid. :cry:

Have you ever tried single leg holding one dumbell? (dunno wuts that called). How heavy could you go on that one.?

Have you ever tried single leg holding one dumbell? (dunno wuts that called). How heavy could you go on that one.?
Standing dumbbell Calf Raise? I might try something like that. My favourite is seated calf raise machine but uni gym doesn't have one. I also like doing donkey calf raises but never get many volunteers to help out. ;)

For chest growth, go with a wide grip, flare out the elbows, dig your shoulder blades into the bench, puff your chest out and bench. You should feel a nice burn in your chest the next day or two. :cool:

I started benching like this a few months ago and i really noticed a difference. I was a horrible "delt presser" when benching and by focusing on keeping the shoulder blades on the bench and "puffing" the chest up i was able to get past that 200lb plateau i was stuck on for months. I was finally using my chest on the bench press...;)

Standing dumbbell Calf Raise? I might try something like that. My favourite is seated calf raise machine but uni gym doesn't have one. I also like doing donkey calf raises but never get many volunteers to help out. ;)
actually first time i checked out how those seated smith calf raise look like, i will try it on my next work out. but doesnt it hurt where the bar is sitting?

my gym got this one really shitty machine.fancy design but really useless most people load it to the max pushing it with there legs as leg press thinking they have strong calves:lol:
http://www.technogym.com/media/immagini/213_rotary_calf_diago_big.jpg

actually first time i checked out how those seated smith calf raise look like, i will try it on my next work out. but doesnt it hurt where the bar is sitting?

my gym got this one really shitty machine.fancy design but really useless most people load it to the max pushing it with there legs as leg press thinking they have strong calves:lol:
http://www.technogym.com/media/immagini/213_rotary_calf_diago_big.jpg
Hurts a little. Simple solution is to put a towel/hoodie on your thighs to offer some support.

For chest growth, go with a wide grip, flare out the elbows, dig your shoulder blades into the bench, puff your chest out and bench. You should feel a nice burn in your chest the next day or two. :cool:

It will work, but watch out for your shoulders, it's a recipe for disaster.

It will work, but watch out for your shoulders, it's a recipe for disaster.
That's why I dropped the weight down. :)

Pull

BB Deadlift: 2x120x6,7
BB Row: 2x70x7,7
Pullups: 2xBWx4,4
DB Curls: 2x10'sx10,9

The Deadlift is one of the exercises where my ego usually follows me over to the platform. But today, I shut it in my car! :nod:

Diet for 18th Dec

PRO: 281.1
CHO: 281.9
FAT: 55.9
Cal: 2755

That's why I dropped the weight down. :)

Do you drop weight and increase repsXsets? or just slow it down? I will be incorperating it into todays work out!:tu:

Do you drop weight and increase repsXsets? or just slow it down? I will be incorperating it into todays work out!:tu:
Well I'm currently just increasing my volume as I increase my food intake volume. I simply dropped the weight because:

A) Haven't lifted with that form for a while and
B) Like Big_D said, it's a recipe for disaster, so best to start off lighter.

I have some serious DOMS in my biceps. I don't know if that's a good or bad thing as I have work in a couple hours... :confused:

----

Seeing as next week is when all the gyms start shutting for xmas day, boxing day and such, I'm going to put together 2 workouts for next week, and push extra hard. I wish gyms wouldn't shut boxing day that is silly.

Or I might just find something on good ole JSF search. :nod:

1. Squat (warmup-10 reps and then 1 x 8).
2. Stiff-legged Deadlift (1 x 15-20)
3. Overhead Press or Bench Press (alternate each workout; 2 x 6-8)
4. Barbell Shrug (1 x 15-20)
5. Barbell Curl (1-2 x 6-10)
6. Dips (1 x 6-10)

This is right up my street!

Dec 22

Squat: 90x8
SLDL: 60x20
OH Press: 50x6
Shrug: 60x20
Chins: BWx8
Dips: BW+10x10

Dec 22

Squat: 90x8
SLDL: 60x20
OH Press: 50x6
Shrug: 60x20
Chins: BWx8
Dips: BW+10x10

What is the cadence on these?

:tucool:

What is the cadence on these?

:tucool:
I don't really count to be honest, probably around 2/0/2

Hit the gym this morning, but didn't train.

My brother's friend trains at my old gym, TNT, and he's been wanting to deadlift for a while but couldn't get the technique. So I agreed to go down and help him. By the end of 30 mins, he had it 95% nailed. He just needs to remember:

BIG CHEST! and to lower his hips slightly. He was repping 60kgs quite nicely by the end. I then helped in out on rows, which he almost got. I then showed him some rack chins, which he liked.

Schweeeeeeeet!

2009* Goals
Deadlift: 600lbs (predicted 1RM 397lbs)
Squat: 500lbs (predicted 1RM 325lbs)
Bench: 400lbs (predicted 1RM 200lbs)
Weight: 90-95kg (currently around 90kg)
Bodyfat: <12% (currently who knows)

* And probably 2010 as well

2009* Goals
Deadlift: 600lbs
Squat: 500lbs
Bench: 400lbs
Weight: 90-95kg
Bodyfat: <12%

* And probably 2010 as well

DAMN!!! :bb::claphigh::D:quadzilla:

DAMN!!! :bb::claphigh::D:quadzilla:
I have some ways to go. :nod:

I went to the gym this morning at 10am. No-one showed up. I then was on facebook about half 1, and the guy who was opening up today was on. I found out that it actually opened at 12....

Xmas Eve:

Deadlifts
60x8
100x3
140x1
170x1
175x1

Knee Raises
Curls
Close Grip Bench

Gonna get today out of the way (family and family meals) and I'm going to squat tomorrow morning. I need to step my game up. Gonna get my strength back, and then transition to 2x per week squatting and then 3x per week squatting. I hope to get near 500lbs in 2009. Even if I don't get there, as long as I've done my best, that's all I care about! :nod:

December 27th - 1RM Testing

Squat
20x12
60x5
100x1
120x1
140x0 (practically there)
130x1

Bench
20x12
60x3
90x2

December 29th

Front Squat
1x20x10, 1x40x5, 1x60x2, 3x70x8

Romanian Deadlift
1x60x8, 2x80x10, 1x80x8 (grip)

DB Walking Lunges
1x22x13, 1x22x7

The last warmup set on front squats felt real heavy, so I told myself I would attempt a 3x5 with the 70kg. I surpassed what I thought I could do which is schweet. This old lady doing her ab crunches was looking at me like I was some weirdo. I just smiled at her.

The RDLs were strong until the last set, where my grip failed me just after the 8th rep. That sucks. I will bring my chalk with me next time, that should solve that problem.

Walking Lunges burnt, but I need to use less weight next time as I couldn't hold onto them for long. Two little cunts were doing cheat bench press and kept getting in my way, so I asked them politely to move. Things could have gotten worse, but they must have been put off by my size, or more likely, the lack of bench press in my workout.

Fun times, as always.

December 30th

Flat BB Bench
1x20x12, 1x60x4, 2x62.5x10

Weighted Dips
1xBW+5x10, 1xBW+5x9

BB Military Press
1x40x8, 1x40x6

Close Grip BB Bench
1x50x7, 1x50x6

Increased weight on the flat bench, and got all the reps I wanted to, which is good. I had some good music going on which I think partly helped. I almost had a 10th rep in set two but it just wouldn't happen, but 19 reps with a 5kg increase from bodyweight alone is progress. I want to get up to repping out with a 20kg plate between my legs eventually. :dreamy: Last time I did this workout, I used just the bar on military press. Today I said screw the 2.5kg increases and went for 40. Got within the rep range (6-10) on both sets which was surprising. Didn't increase on close grip bench. I was quite fatigued at this point, and I squeezed out as many as I could. Almost had a 7th on set 2 but again it wouldn't finish off, so had to roll the bar onto my thighs and re rack. :blank:

---

A training session in the uni gym doesn't go by without seeing some sort of n00bity. Today, more bench dickheads. Their workout looked like this:

Flat DB Bench: 3 sets
Incline DB Bench: 3 sets
Decline DB Bench: 3 sets
Incline BB Bench: 2 or 3 sets
Flat Smith Bench: 1 or 2 sets

They were still there when I left. I imagine they were going for every angle on dumbbells, barbell and smith machine, along with cable crossovers, peck deck and machine chest press. Then I guess they were going to do the same with bar curls, dumbbell curls, ez bar curls and machines curls. Perhaps even smith curls? :rolleyes:

Hey Foley. Sorry to make such a newbie question but, how do I read those set/rep counts? I'm not sure I'm reading it correctly. For instance:

Front Squat
1x20x10, 1x40x5, 1x60x2, 3x70x8

Would this be one set of 10 reps with 20kg, then another one set of 5 reps with 40k and so on?

How about this one?

Flat BB Bench
1x20x12, 1x60x4, 2x62.5x10,10

That last one there lost me. What's that 10,10?

I usually look at these logs to see how you guys are trying but I'm failing to properly understand what you're doing.

Thanks for the patience man.

Happy new year. Cheers!

Hey Foley. Sorry to make such a newbie question but, how do I read those set/rep counts? I'm not sure I'm reading it correctly. For instance:

Front Squat
1x20x10, 1x40x5, 1x60x2, 3x70x8

Would this be one set of 10 reps with 20kg, then another one set of 5 reps with 40k and so on?

How about this one?

Flat BB Bench
1x20x12, 1x60x4, 2x62.5x10,10

That last one there lost me. What's that 10,10?

I usually look at these logs to see how you guys are trying but I'm failing to properly understand what you're doing.

Thanks for the patience man.

Happy new year. Cheers!
No problem, I change how I write stuff all the time so I can see how it's confusing.

Flat BB Bench
1x20x12, 1x60x4, 2x62.5x10,10

This means a set of 20 for 12 reps, a set of 60 for 4 reps and then 2 sets of 62.5 both for 10 reps. And you had it right on the previous example. I should have written the bench as:

1x20x12, 1x60x4, 2x62.5x10

I'll go back and change it now. Thanks for reading and happy new year to you too. :)

I've made a little addition to my tuna, olive oil and broccoli meals.... HOT PERI PERI SAUCE :eat: This stuff is so nice. I have about 10g, which gives about half a gram of carbs and the same for fats. I could eat it all day!

I've made a little addition to my tuna, olive oil and broccoli meals.... HOT PERI PERI SAUCE :eat: This stuff is so nice. I have about 10g, which gives about half a gram of carbs and the same for fats. I could eat it all day!

Had to Google it...Looks good. I love all hot sauces!:drool::drool:

A training session in the uni gym doesn't go by without seeing some sort of n00bity. Today, more bench dickheads. Their workout looked like this:

Flat DB Bench: 3 sets
Incline DB Bench: 3 sets
Decline DB Bench: 3 sets
Incline BB Bench: 2 or 3 sets
Flat Smith Bench: 1 or 2 sets

They were still there when I left. I imagine they were going for every angle on dumbbells, barbell and smith machine, along with cable crossovers, peck deck and machine chest press. Then I guess they were going to do the same with bar curls, dumbbell curls, ez bar curls and machines curls. Perhaps even smith curls? :rolleyes:

Sometimes I wish I trained at a gym so I got to see this sort of stuff.

Sometimes I wish I trained at a gym so I got to see this sort of stuff.

Same here..:lol::lol:

Sometimes I wish I trained at a gym so I got to see this sort of stuff.
You should come down here sometime. I could get the hot, dumb, clueless about lifting female employee to let you in. It's worth the experience. :lol:

hot, dumb, clueless about lifting female

Where do I sign?

Where do I sign?
On one of her pre-made workout plans, which consists of crunches, 1kg lunges and probably some curls too. :D

All the people that come into the uni gym get given then same plan. It's funny watchin 10 people waiting for the leg extension machine. :nod:

Had to Google it...Looks good. I love all hot sauces!:drool::drool:

me too! :nod:

December 31st

Cardio
45 minutes Steady State

Film: Superbad

December 31st

Cardio
45 minutes Steady State

Film: Superbad

Gotta love that McLovin.

Gotta love that McLovin.
It's one of my alltime favourites. I got up to the bit where he gets driven round by the cops and they turn on the sirens to get through the red lights. I'll watch the other half next time I do cardio...................

Weight: 199.5lbs

I let it go at the start of December. Time to get to where I should be!


FRONT

http://davidfoley.co.uk/progress/01-Jan%20Front.JPG


BACK

http://davidfoley.co.uk/progress/01-Jan%20Back.JPG


LAT SPREAD lern2poseFoley

http://davidfoley.co.uk/progress/01-Jan%20Lat%20Spread.JPG


SIDE

http://davidfoley.co.uk/progress/01-Jan%20Side.JPG

January 2nd

Deadlift
60x10, 100x3, 140x1, 180x1, 140x3, 100x11

Inverted Rows
BWx10,9 (Pin 4) BWx6 (Pin 3)

DB Curl / BB Curl (Supersetted as a Giant Set)
10x10 / 20x10, 10x3 / 20x3

http://www.planetofthemark.com/images/a-very-famous-calvin-klein-ad_360x500.jpg

:confused:

;)

Have you decided if you're going to do the routine (perhaps with modifications) you asked about in the weight training section?

:doh: so that's what Foley's training for:lol:

January 2nd

Deadlift
60x10, 100x3, 140x1, 180x1, 140x3, 100x11

Rack Chins
BWx10,9 (Pin 4) BWx6 (Pin 3)

DB Curl / BB Curl (Supersetted)
10x10 / 20x10, 10x3 / 20x3

What are rack chins?

http://www.planetofthemark.com/images/a-very-famous-calvin-klein-ad_360x500.jpg

:confused:

;)

Have you decided if you're going to do the routine (perhaps with modifications) you asked about in the weight training section?
How did you guess Christy? :lol:

I'm still thinking about it really. I want to give what I originally had a try. At first glance, it would appear to come under the classic "overtraining" thing, but I think my body could adapt to it after 3-4 weeks.
:doh: so that's what Foley's training for:lol:
I want to be like that guy, but better. ;)

What are rack chins?
Dan,

What I do (I've seen) is to get the smith machine and set the bar at pin 3 or 4 from the bottom. Then get a bench and put it out in front. Then, get under the bar, and its basically a horizontal pullup with your feet elevated/rested on the bench.

It seems the smith machine does have a use after all. :D

I don't see why you cant do the same thing in a power rack by putting the bar in the right place and loading up some serious weight so that the bar doesnt move when you pull up on it.

Dan,

What I do (I've seen) is to get the smith machine and set the bar at pin 3 or 4 from the bottom. Then get a bench and put it out in front. Then, get under the bar, and its basically a horizontal pullup with your feet elevated/rested on the bench.

It seems the smith machine does have a use after all. :D

I don't see why you cant do the same thing in a power rack by putting the bar in the right place and loading up some serious weight so that the bar doesnt move when you pull up on it.

Ahh.. I've actually done those. I did them to replace chins in a workout a while back. I just made them up. I didn't realise they actually had a name. Haha.

Ah good stuff. I'm gonna include them a lot more from now on. Apparently they are very good for increasing back width. :nod:

What are rack chins?
I believe the proper term for these is inverted rows.

http://www.youtube.com/watch?v=dvkIaarnf0g&feature=PlayList&p=D1C578F1BD10AEC8&playnext=1&index=3

I believe the proper term for these is inverted rows.

http://www.youtube.com/watch?v=dvkIaarnf0g&feature=PlayList&p=D1C578F1BD10AEC8&playnext=1&index=3
Cheers Pete. Got the two mixed up. :o

F**k it I'm gonna try a very voluminous, probably stupid plan for this week. But oh well!

Week #1

Monday - Lower Power
BB Squat 3x3 (70)
BB SLDL 3x3 (70)
BB Calf Raise 6x6-10

Tuesday - Upper Power
BB Bench 3x3 (70)
Weighted Pullups 3x3
BB Military Press 3x3 (70)
BB Curl 3x3 (70)
BB CG Bench 3x3 (70)

Wednesday
OFF

Thursday - Legs Hypertrophy
BB Squat 3x10
BB SLDL 3x10
Leg Extensions 2x10
Leg Curl 2x10
Smith Calf Raises 2x10 (standing)
Smith Calf Raises 2x10 (seated)

Friday - Chest/Back Hypertrophy
BB Bench 3x10
BB Pendlay Row 3x10
Machine Chest Press 2x10
Machine Row 2x10

Saturday - Shoulders/Arms Hypertrophy
BB Military Press 2x10
DB Lateral Raises 2x10
DB Rear Lateral Raises 2x10
EZ Standing Curls 3x10
BB CG Bench 3x10
Machine Curl 2x10
Rope Pushdown 2x10

Sunday
OFF

I always end up changing plans at the last minute, so why not do it again? This week is gonna have to be quite productive. I have this stupid maths work to do and there's this one question that is really bugging me. So, I will not do the 5 days lifting, and instead do a 4 day sort of thing.

Tuesday - Quads/Hams
Wednesday - Chest/Triceps
Friday - Back/Biceps
Saturday - Delts/Traps/Calves

Gonna probably go for the Hypertrophy/Intensity and really get some shit together. :nod:

Gonna go read John's updates for ideas today too...

EDIT: It's snowing, WTF!

I always end up changing plans at the last minute, so why not do it again? This week is gonna have to be quite productive. I have this stupid maths work to do and there's this one question that is really bugging me. So, I will not do the 5 days lifting, and instead do a 4 day sort of thing.

Tuesday - Quads/Hams
Wednesday - Chest/Triceps
Friday - Back/Biceps
Saturday - Delts/Traps/Calves

Gonna probably go for the Hypertrophy/Intensity and really get some shit together. :nod:

Gonna go read John's updates for ideas today too...

EDIT: It's snowing, WTF!

It better not snow here, I was thinking about leaving my flat today.

It better not snow here, I was thinking about leaving my flat today.
It only snowed for about 15 minutes. The ground temperature is tooo warm so it never settled. :(

Gonna start eating cod. I was lookin on sainsburys supermarket website earlier for protein sources and found out cod is cheaper than turkey per kilogram. I can't believe I missed this before. :cry:

January 6th - Quads/Hams INTENSITY

Squat
20x12, 60x5, 3x90x10

RDL
60x8, 1x80x10, 2x80x12

Machine Leg Extension (dropset)
40x17, 30x6, 20x6

Machine Leg Curl (dropset)
50x17, 40x6, 30x12

January 6th - Quads/Hams INTENSITY

Squat
20x12, 60x5, 3x90x10

RDL
60x8, 1x80x10, 2x80x12

Machine Leg Extension (dropset)
40x17, 30x6, 20x6

Machine Leg Curl (dropset)
50x17, 40x6, 30x12

Friggin Beast Master! :mad::madpimp:

Friggin Beast Master! :mad::madpimp:
:lol: Thanks

Next time I'm gonna do an extra drop set for leg extensions and leg curls, for moar intensity. :nod:

Currently cooking up some ideas for Chest/Tri's tomorrow.

BB Flat Bench: 3x10
DB Incline Flyes: 3xFail/Fail/Fail (triple dropset)
EZ Skullcrushers: 3x10
Rope Pushdowns: 3xFail/Fail/Fail (triple dropset)

Currently cooking up some ideas for Chest/Tri's tomorrow.

BB Flat Bench: 3x10
DB Incline Flyes: 3xFail/Fail/Fail (triple dropset)
EZ Skullcrushers: 3x10
Rope Pushdowns: 3xFail/Fail/Fail (triple dropset)

Been reading John's updates by any chance? ;)

Been reading John's updates by any chance? ;)
Perhaps. Not an exact copy I hope... ;)

Perhaps. Not an exact copy I hope... ;)

Inspired.:lol:

It snowed again this morning but it came to very little. This time it settled so I'll have to be careful on my way to the gym. The roads may be a bit slippy. :scared:

January 7th - Chest/Tri's INTENSITY

Flat BB Bench
20x12, 50x3, 3x60x10

Incline DB Flyes (triple dropset)
1x14x6, 1x10x8, 1x6x10

EZ Skullcrushers
2x20x7, 1x20x6 Not including weight of bar

Rope Pushdowns
40x5, 35x2, 30x4, 25x7, 20x5 (quintuple dropset)

Pushups
9

Didn't really get on too well with the flyes or rope pushdowns.

January 7th - Chest/Tri's INTENSITY

Flat BB Bench
20x12, 50x3, 3x60x10

Incline DB Flyes (triple dropset)
1x14x6, 1x10x8, 1x6x10

EZ Skullcrushers
2x35x7, 1x35x6 (Assuming bar is 15kg)

Rope Pushdowns
40x5, 35x2, 30x4, 25x7, 20x5 (quintuple dropset)

Didn't really get on too well with the flyes or rope pushdowns.

My EZ bar weighs 9kg. I don't know if that's a standard or not. Seems a pretty random number if you ask me. I checked by weighing myself holding the bar and without the bar and the difference for 9kg though.

Edit: Then again, 9kg is almost exactly 20lbs. So on reflection it probably weighs 20lbs and I just rounded down to 9kg.

My EZ bar weighs 9kg. I don't know if that's a standard or not. Seems a pretty random number if you ask me. I checked by weighing myself holding the bar and without the bar and the difference for 9kg though.

Edit: Then again, 9kg is almost exactly 20lbs. So on reflection it probably weighs 20lbs and I just rounded down to 9kg.
I was gonna ask you actually, so you beat me to it. I'm just gonna record plates till I know the weight of the bar. :nod:

The EZ bar in my old gym was 10kg.

The EZ bar in my old gym was 10kg.
Cheers gaz. It seems they vary in weight then, unless their meant to weigh 10 and the people making them are allowed a large margin of error.... :confused:

Im going to go back to tucking my elbows when bench pressing. My shoulders hurt a little after todays workout.

Im going to go back to tucking my elbows when bench pressing. My shoulders hurt a little after todays workout.

A good move

I don't know if I broke some lifting rule or not but using flared elbows while incline pressing DB's injured my shoulder

A good move

I don't know if I broke some lifting rule or not but using flared elbows while incline pressing DB's injured my shoulder
Yeah I'd rather not get a bum shoulder so tucked it is. Need to work on flyes too or swap them out.

Yeah I'd rather not get a bum shoulder so tucked it is. Need to work on flyes too or swap them out.

I found with flyes, leading with your elbows helps. FWIW.

I found with flyes, leading with your elbows helps. FWIW.
I'll give that a go. Thanks. :tucool:

I look on exrx.net for flyes info. It said use a hugging motion. So that's what I did. No idea if it was correct or not. I really felt it around my armpits though where I don't normally notice anything.

January 9th - Back/Bi's INTENSITY

BB Pendlay Row
60x8, 1x70x8, 1x70x7, 1x70x6

Machine Lat Pulldown (triple dropset)
1x60x8, 1x50x6, 1x40x9

BB Curl
1x20x12, 1x20x10, 1x20x8

Machine Curl (triple dropset)
1x20x9, 1x15x5, 1x10x7

Machine Row
1x40x22

This workout felt great. :nod:

January 9th - Back/Bi's INTENSITY

BB Pendlay Row
60x8, 1x70x8, 1x70x7, 1x70x6

Machine Lat Pulldown (triple dropset)
1x60x8, 1x50x6, 1x40x9

BB Curl
1x20x12, 1x20x10, 1x20x8

Machine Curl (triple dropset)
1x20x9, 1x15x5, 1x10x7

Machine Row
1x40x22

This workout felt great. :nod:

Big rows! Back and biceps for me today as well. Don't think I'll be rowing that much somehow. I thought you'd be curling more. That's around what I curl and I was always quite embarassed at how low it was.

Big rows! Back and biceps for me today as well. Don't think I'll be rowing that much somehow. I thought you'd be curling more. That's around what I curl and I was always quite embarassed at how low it was.I kept rest intervals short today on everything. The dropsets were done as 0-5 seconds rest and the rows and curls were about 1 minute max. I wondered why my workout went so fast. Biceps are not a strong bodypart for me, nor big. :cry:

Biceps are not a strong bodypart for me, nor big. :cry:

I hear ya.

Delts/Traps/Calves workout tomorrow. Gonna go for something like

BB Military Press
DB Laterals
DB Rear Laterals
BB Power Shrug
BB Calf Raise (standing)
BB Calf Raise (seated)

January 10th - Delts/Traps/Calves INTENSITY

BB Military Press
1x20x15, 1x40x3, 1x50x6, 1x50x4, 1x50x1

DB Lateral Raise (triple dropset)
1x8x7, 1x6x7, 1x4x4

DB Bent Lateral Raise
1x6x6, 1x6x5, 1x6x4

BB Power Shrug
1x60x25

BB Seated Calf Raise
2x60x25, 1x60x20

BB Standing Calf Raise
1x60x14, 1x60x13

Machine Calf Press
1x150x12

Smith Standing Calf Raise
1x50x12

I can't quite find something that feels right for calves. :confused: (thus 7 sets)

January 12th - Quads/Hams INTENSITY

BB Squat
1x20x12, 1x60x5, 1x92.5x10, 2x92.5x8

BB Romanian Deadlift
1x60x8, 1x82.5x10, 1x82.5x8, 1x82.5x6

Leg Extension (triple dropset)
40x20, 30x8, 20x6; 40x14, 30x6, 20x10

Leg Curl (triple dropset)
50x14, 40x16, 30x25; 50x3, 40x14, 30x18

January 13th - Chest/Tri's INTENSITY

BB Bench
1x20x12, 1x50x3, 1x65x10, 1x65x9, 1x65x7

DB Incline Flyes (triple dropset)
14x6, 10x9, 6x5 (dropset)

Peck Deck
1x60x5

DB Incline Flyes (triple dropset)
10x10, 6x9, 4x17

EZ Skullcrushers
1x20x4, 1x10x10, 1x10x12 (not including weight of the bar)

Rope Pushdowns (triple dropset)
30x14, 25x9, 20x15; 30x11, 25x4, 20x7

Pushups
5

Still getting the hang of flyes. I lowered the weight on the 2nd dropset and that seemed to make things better. :nod:

======

I had 4 assignments to do over Christmas. I have just handed in one, another is due in Thursday; which I am going to finish off tomorrow and hand in. The other two are in for next Friday and the Friday after. I'll be a little bit happier when they're out of the way. Since January 1st, I have stuck to my diet 100% par one pizza and one bag of chips. Family occasions are important to me, and going out with girls has been a little sporadic all my life, so any chance to spend time with nice girls is good. My next scheduled cheat is around the end of the month for a birthday, but it shouldn't be too unhealthy. Our family likes steak..... :eat:

JSince January 1st, I have stuck to my diet 100% par one pizza and one bag of chips. Family occasions are important to me, and going out with girls has been a little sporadic all my life, so any chance to spend time with nice girls is good. My next scheduled cheat is around the end of the month for a birthday, but it shouldn't be too unhealthy. Our family likes steak..... :eat:

This is posing a problem for me as well. I'm meant to have a date on Saturday. So far I've stuck to my diet 100% as well. However, I'm gonna be going out on Saturday and the pounding down a protein and oat shake half way through the evening is NOT an option. I guess the only thing to do is eat as best I can and make sure my nutrition before and after is spot. Then there's the quetsion of drinking...

January 15th - Back/Bi's INTENSITY

BB Pendlay Row
40x10, 60x3, 70x9/6/5

Machine Lat Pulldown (triple dropset)
60x10, 50x4, 40x9 / 60x5, 50x5, 40x5

BB Curl
22.5x12/9/8

Machine Curl (triple dropset)
20x7, 15x3, 10x5 / 20x9, 15x3, 10x5

Machine Row
50x17/9

Deadlift
150x1 (easy)

January 16th - Delts/Traps/Calves INTENSITY

BB Military Press
20x12, 40x3, 3x40x12(+2) / 8(+4) / 4(+6)

DB Lateral Raise (triple dropset)
8x7, 6x3, 4x5 ; 8x6, 6x2, 4x4

DB Bent Lateral Raise
3x6x6/6/7

BB Power Shrug
3x90x8/8/7

BB Seated Calf Raise
2x90x25/17

Machine Calf Press
100x15, 150x10, 3x200x12/12/10

Just put in an order for a new supplement. Nothing special, just something to test out on myself. It's not steriods :lol:

How has switching to intensity workouts been so far?

How has switching to intensity workouts been so far?

Too early to tell to be honest. It's only been two weeks. I'm feeling a little fatigued as of late so maybe I need to eat more...

That said, I'm enjoying them more than the workouts I was doing previously. Gonna probably do another week of intensity and then a power week or maybe power this week coming, who knows. :)

January 19th - Legs POWER

Squat
20x12, 60x5, 100x2 3x120x2,3*,2*

RDL
60x8, 3x100,3,3,1.5**

* An extra rep was done with the spotter giving some assistance
** Grip failure

Just put in an order for a new supplement. Nothing special, just something to test out on myself. It's not steriods :lol:

So when do we hear what this new supp is?

So when do we hear what this new supp is?
In due time. It's nothing special anyway.

January 21st - Chest/Delts/Tris POWER

Bench
20x12, 60x5, 70x3 3x80x3/3/3

Military Press
20x8, 40x3, 3x50x3/3/2

Skullcrushers
3x15x5/2/4

I used a very much powerlifting style form for the bench press today. It worked well. 3x3 with 80kg felt very easy. :) Military Press I seem to be able to get stuck on the first rep but end up squeezing them out nicely. Finally with the skulls I'm still getting used to them. Set 1 my tris felt good. The other two sets my wrists felt a little weird and I didn't get as much tricep activation as set 1. :confused:

Janury 23rd - Back/Bis POWER

Deadlift
60x12, 100x5, 120x2, 140x1, 2x160x3/2, 140x2, 100x8

Pullups
BWx5

Power Clean
60xsingles

BB Curl
30x6

Oh yeah, and Xtend was the new supp I was going on about. As I said, nothing special ;)

Oh yeah, and Xtend was the new supp I was going on about. As I said, nothing special ;)

The lemon flavour for that is well tasty. I could drink that for pleasure. I'm getting a load of BCAAs in on mastover's plan. The guy I was working with a couple of months back who was massive was always pounding down bcaa tabs as well. There must be something good to come out of it.

The lemon flavour for that is well tasty. I could drink that for pleasure. I'm getting a load of BCAAs in on mastover's plan. The guy I was working with a couple of months back who was massive was always pounding down bcaa tabs as well. There must be something good to come out of it.
I got grape flavour. It tastes like drinking raw ribena straight from the bottle without adding any water. :nod::drool:

I got grape flavour. It tastes like drinking raw ribena straight from the bottle without adding any water. :nod::drool:

It's got a nice tang to it :nod:

I haven't used it for a while but I used to find that it wouldn't mix that well and I'd always have a load of powder left at the bottom - the last chug was always a slightly minging one :lol:

foley I have a question for you. I see you eat tuna a bit. How do you usually eat it? By itself out of the can or do you mix it with something? Just looking for a way to incorporate it into my diet.

Thanks for any help you can offer

Brandy

It's got a nice tang to it :nod:

I haven't used it for a while but I used to find that it wouldn't mix that well and I'd always have a load of powder left at the bottom - the last chug was always a slightly minging one :lol:
Already had that experience. It's almost like eating sand as a youngster. :)

foley I have a question for you. I see you eat tuna a bit. How do you usually eat it? By itself out of the can or do you mix it with something? Just looking for a way to incorporate it into my diet.

Thanks for any help you can offer

Brandy
Brandy,

I usually have it with 1TBSP Olive Oil and Broccoli. Sometimes I throw in some hot sauce for variety but usually don't. I've also combined it with rice before but that was a little dry.

Brandy,

I usually have it with 1TBSP Olive Oil and Broccoli. Sometimes I throw in some hot sauce for variety but usually don't. I've also combined it with rice before but that was a little dry.

Tuna, brown rice, vegetables, dash of soy sauce and 5-10ml of olive oil has been my lunch for so long now. I never get tired of it.

It's got a nice tang to it :nod:

I haven't used it for a while but I used to find that it wouldn't mix that well and I'd always have a load of powder left at the bottom - the last chug was always a slightly minging one :lol:

i mix it in a water bottle a good while before i plan on drinking it and put it in the fridge. (20 min will suffice but an hour or more works best). a few good shakes when i take it out and i don't have any "sand". i usually mix xtend, creatine, and l-glutamine all in the same bottle too so the potential for sand is pretty high. :lol:

i mix it in a water bottle a good while before i plan on drinking it and put it in the fridge. (20 min will suffice but an hour or more works best). a few good shakes when i take it out and i don't have any "sand". i usually mix xtend, creatine, and l-glutamine all in the same bottle too so the potential for sand is pretty high. :lol:
I would have thought putting something like that in the fridge would make it separate even more? :confused: Alas, I don't have that available. I have to take my Xtend with me to gym and scoop it into a shaker there and then.

I would have thought putting something like that in the fridge would make it separate even more? :confused: Alas, I don't have that available. I have to take my Xtend with me to gym and scoop it into a shaker there and then.

When I used it I found that if you just keep swlling it in your bottle or whatever it doesn't let the bits settle. Same with all BCAAs.

When I used it I found that if you just keep swlling it in your bottle or whatever it doesn't let the bits settle. Same with all BCAAs.
I did exactly this with the pre/during one, but with the post workout one I just drank it and yep, sand like experience. :)

I would have thought putting something like that in the fridge would make it separate even more? :confused:

i don't think its the fridge that helps it. i just do that to make it cold and therefore more satisfying on hot days. i think its just letting it sit a bit that helps. though that may compromise the product a bit. :confused: i don't see how it would since i do it in a sealed bottle... but i've never researched it.

there have been times i only drink half and put the other half in the fridge to drink later. if i forget about it and don't get to it for a few hours..... by the time i do there is absolutely no seperation and after a shake or two its just like koolaid without any sand. i should go research if this is a bad idea. :lol:

January 26th - Quads/Hams INTENSITY

BB Squat
60x10, 3x80x10

Leg Curl
40x20
50x12 / 40x10 / 30x43 :eek: (triple dropset)
50x8 / 40x12 / 30x25 (triple dropset)

Leg Extension
40x10
40x17 / 30x6 / 20x20 (triple dropset)
40x12 / 30x6 / 20x15 (triple dropset)

Nice leg day. Will you be hobbling around tomorrow from teh DOMS?

Nice leg day. Will you be hobbling around tomorrow from teh DOMS?
I almost didn't get up the stairs into the lecture theatre. Tomorrow should be more interesting.

January 27th - Chest/Tris INTENSITY

DB Bench
18x10, 24x6, 3x28x10/9/9

DB Incline Flyes
12x12 / 10x5 / 8x5 (triple dropset) *

Dips
BWx8

EZ Skullcrushers
3x10x15/11/7**

Rope Pushdowns
40x5 / 30x3 / 20x6 (triple dropset)
30x8 / 20x5 / 10x25 (triple dropset)

* Just as I started repping out with the 8s, some idiot decides to try asking me if I was finished with the 12s. I could see his lips moving out of the corner of my eye, so I let out a grunt and continued to push to failure. What is worse, is I had my iPod blasting out so I don't know how the fack he expected me to hear him.

-----------------------------------------------

deer n00blers,

NEVER talk to me whilst I am in the middle of my set.

mmmmkayplztnx

Mr F. :mad:

-----------------------------------------------

** Still haven't worked out the weight of the EZ bar, so x10 means a 5kg plate on each side, and collars but I don't count them anyway.

I was messing around the other day, seeing if I could do a dragonflag. As I was lowering my legs, some dude decided it was a good moment to walk past the end of the bench and I kicked him in the head. He then reacted as if I was the one being the careless dick :rolleyes: :lol:

I was messing around the other day, seeing if I could do a dragonflag. As I was lowering my legs, some dude decided it was a good moment to walk past the end of the bench and I kicked him in the head. He then reacted as if I was the one being the careless dick :rolleyes: :lol:
Nice one gaz. I've resorted to grunting and playing loud music to keep people away from me whilst I'm training and it was going so well until this little incident.

I almost forgot. During my workout today I saw this girl venture into the freeweights area. :eek: I was expecting her to start doing tricep kickbacks with 1kg dumbbells. Instead, she grabbed either the 20 or 25kg preloaded barbell and began to do squats, deadlifts and overhead presses. :drool: I found it so hard not to look. It was something different than the normal. :nod:

I almost forgot. During my workout today I saw this girl venture into the freeweights area. :eek: I was expecting her to start doing tricep kickbacks with 1kg dumbbells. Instead, she grabbed either the 20 or 25kg preloaded barbell and began to do squats, deadlifts and overhead presses. :drool: I found it so hard not to look. It was something different than the normal. :nod:

A rare breed.

One more thing, I ordered some Palatinose from myprotein. I can now finally start to hit my numbers more precisely as I have a carb only food that contains zero protein. :dance:

I ordered some US-style measuring cups from Amazon today. First product in the list that comes up for "measuring cups". :confused:

I ordered some US-style measuring cups from Amazon today. First product in the list that comes up for "measuring cups". :confused:

Link?

Link?

Type "www.amazon.co.uk" into your browser and search for "measuring cups" then click the first link. It's all in my previous post :blank:

Type "www.amazon.co.uk" into your browser and search for "measuring cups" then click the first link. It's all in my previous post :blank:
Alright larry calm down.

January 29th - Back/Bis INTENSITY

Power Clean
40x5 (warmup)

Pendlay Row
40x10, 3x70/9/6/6

Lat Pulldown (triple dropsets)
50x14 / 40x10 / 30x25 (not to failure on last set, too easy)
60x5 / 50x4 / 40x7

BB Curl
3x25x11/7/6

Machine Preacher Curl (triple dropsets)
20x17 / 15x6 / 10x10
30x9 / 20x2 / 10x5

Machine Row
60x13

Just a quick post about my diet. During January, I have been doing the following:

2784 Calories
258.6g of Protein
320.16g of Carbs
57.93g of Fat

(6 scoops Xtend on workout days)

Today my Palatinose order came, so I will be subbing that in for oats. This means protein will go down a little. I'll edit this post with the numbers once I've worked it all out.

EDIT:

As of tomorrow:
2683 Calories
250.1g of Protein
321.36g of Carbs
50.03g of Fat

Eventually I am going to transition to something like

PRO: 225
CHO: 350
FAT: 65

Just a quick post about my diet. During January, I have been doing the following:

2784 Calories
258.6g of Protein
320.16g of Carbs
57.93g of Fat

(6 scoops Xtend on workout days)

Today my Palatinose order came, so I will be subbing that in for oats. This means protein will go down a little. I'll edit this post with the numbers once I've worked it all out.

EDIT:

As of tomorrow:
2683 Calories
250.1g of Protein
321.36g of Carbs
50.03g of Fat

Eventually I am going to transition to something like

PRO: 225
CHO: 350
FAT: 65

Are you gaining or cutting at the moment. I lost track. I wish I could eat that little. Eating around the 3750 mark is really getting to me.

Are you gaining or cutting at the moment. I lost track. I wish I could eat that little. Eating around the 3750 mark is really getting to me.
Oh yeah I never mentioned this. I'm sorta maintaining scale weight whilst (hopefully) dropping fat and adding muscle. Seems to be workin so far, or so the mirror seems to show this. Arms have always been small, and my tris are starting to get a little bigger it seems.

It seems, it seems it seems. I should really take stats. Oh yeah and pics on Sunday (Feb 1st) so I can compare with January's shocking pictures. :cry:

January 30th - Delts/Traps/Calves INTENSITY

BB Military Press
20x15, 40x4, 3x40x10/9/6

DB Laterals (triple dropsets)
8x11 / 6x4 / 4x12
8x11 / 6x4 / 4x5

DB Bent Laterals
3x6x15/12/11

BB Shrug
100x7, 80x10, 60x15

Calf Press
3x150x13/12/15

DB Calf Raise
20x30

Took the last week off training due to screwing up my knee and calf playing football with work mates.

On Monday I begin a cut for teh abs. :D Workin with a mate who has competed in a few amateur bb shows, so can't post diet unfortunately. Let's just say it's a little different to what I've done in the past. I will still post training information, but I will be doing some cardio too. :eek:

So not turkey, brown rice and broccoli?

So not turkey, brown rice and broccoli?

Turkey and Broccoli will be the same as always. Brown rice will be used in smaller amounts.

I'm gonna be using cottage cheese, peanut butter, apples, mixed nuts, oats, splenda and eggs along with the turkey, rice, broccoli, tuna, olive oil, dextrose, palatinose and whey protein. :)

February 9th - Legs POWER

Squat
20x12, 60x5, 80x5 (warmups)
3x90x5/5/5

RDL
3x90x7/7/5

Leg Press
3x200x5/5/5

Leg Curl
60x5 (too light)
3x80x4/4/3

Cross Trainer
20 mins, Ave. HR: 134bpm

Nice to be back in the gym. I'd like to get the squats up to 3x5@120 but that might have to wait till after I cut.

February 10th - Chest/Delts/Tris POWER

Flat DB Bench
22x12, 26x5, 30x3 (warmups)
3x34x5/6/6

DB Shoulder Press
3x20x5/5/5

EZ Skullcrushers
3x15x10/8/5

Cross Trainer
20 mins, Ave. HR: 129bpm

Seem to be getting stronger. Must be the Xtend. Next week I will go for 3x5@36kg for db bench. Yeahhhhhhhh buddyyyyyyyyyyy!

February 11th

Stationary Bike
20 mins

February 12th - Back/Bis POWER

Pendlay Row
60x10, 3x80x4/3/3

Pullups
3xBWx5/5/4

BB Curl
3x30x5/5/4

Cross Trainer
20 mins, Ave. HR: 129bpm

February 13th

Stationary Bike
20 mins

February 14th

Stationary Bike
20 mins

I have been dieting down since Monday and have used these 5 days to get used to it and drop water weight etc. So now I will post some "beginning" stats.

Feb 14
Weight: 196.5lbs
Abdomen: 32"
Arm: 14.25"

What is your target weight during this cut?

Good luck.

What is your target weight during this cut?

Good luck.
No target weight. I'm going to try and get to the stage where I could do contest prep if I wanted to compete, close to that. About 6% bodyfat something like that.

Hey Foley, Are you doing a cut/bulk hybrid or something? Or you just use stationary bike and cross trainer for general fitness?

No target weight. I'm going to try and get to the stage where I could do contest prep if I wanted to compete, close to that. About 6% bodyfat something like that.

Ahh...Summer time is comming!

Ahh...Summer time is comming!

We don't have summer in Britain :neener:

We don't have summer in Britain :neener:

Don't say that. There might be one of those freaky summer days in October.

Hey Foley, Are you doing a cut/bulk hybrid or something? Or you just use stationary bike and cross trainer for general fitness?
It's part of something I'm trying. I'm cutting, after eating at maintanence for a while

It's part of something I'm trying. I'm cutting, after eating at maintanence for a while

Ohh right no worries, hope it going well for me. Just out of intrest Smith Squats or Free Weights? lol random I know but Im getting a new home setup that has a smith and free weight rack, just wondering if its more beneficial to go for a power rack/cage or go mutli purpose something like Ca$ons setup.

Ohh right no worries, hope it going well for me. Just out of intrest Smith Squats or Free Weights? lol random I know but Im getting a new home setup that has a smith and free weight rack, just wondering if its more beneficial to go for a power rack/cage or go mutli purpose something like Ca$ons setup.
Get a Power rack with decent safeties. The only times I used the smith is for:

1.) Calf Raises
2.) Shrugs
3.) Leaning on whilst I was resting after squatting.

All 3 you can do without the smith machine. :)

Today I trained legs at my favourite gym. It is so much better than the uni gym. No gay music, no dickheads, no television screens, no water fountains, no bullshit. I wish I could train here all the time.

I can't remember the workout, I was in a fixed zone, spurred on by some recent happenings in my life. I remember squatting 100kg for 3 sets of 5, and I did 3x4/5/3 on RDL. I then did a giant set of leg extensions, leg curl, seated calf raise, hack squat and then back to leg curl. Don't remember weights or numbers. I then hit the cross trainer for 20 mins of cardio.

I'm starting to look visibly leaner in the mirror. Still some ways to go though. :mad:

Get a Power rack with decent safeties. The only times I used the smith is for:

1.) Calf Raises
2.) Shrugs
3.) Leaning on whilst I was resting after squatting.

All 3 you can do without the smith machine. :)

Yes, I do all 3 in my powerrack. I still need something to stand on for calf raises so I can get full ROM.

Yes, I do all 3 in my powerrack. I still need something to stand on for calf raises so I can get full ROM.
Buy one of those stepper blocks, Reebok make some I think. Argos might sell them. I hate standing calf raises, I always lose my balance. :(

Buy one of those stepper blocks, Reebok make some I think. Argos might sell them. I hate standing calf raises, I always lose my balance. :(

I was thinking of that but I think I looked at them once and they had a really low safe weight limit. Seeing I weigh the best part of 100kg and I could potentially have that on my back I need something that's gonna take a lot of weight.

For example, this one has a weight limit of 250lbs:
http://www.sportsunlimitedinc.com/reebok5step.html

I was thinking of that but I think I looked at them once and they had a really low safe weight limit. Seeing I weigh the best part of 100kg and I could potentially have that on my back I need something that's gonna take a lot of weight.

For example, this one has a weight limit of 250lbs:
http://www.sportsunlimitedinc.com/reebok5step.html

You could pile some plates up on top of eachother perhaps I do that sometimes works quite well.

You could pile some plates up on top of eachother perhaps I do that sometimes works quite well.

Tried that and found that they slip off a bit scary. I started out with a couple of big text books but by far the best thing was when I nailed three big blocks of wood together very sturdy and didn't cost $69.99 :D

Tried that and found that they slip off a bit scary. I started out with a couple of big text books but by far the best thing was when I nailed three big blocks of wood together very sturdy and didn't cost $69.99 :D

I might do something like this. I also want to make something that will allow me to do reverse hypers as well. Looks like it's DIY time :spaz:

Just did 20 minutes stationary bike. (I'm turning into a cardio freak.... mmm)

Diet has been good since last Monday (9th Feb). Had a weekly cheat meal, which was a family roast dinner followed by spicy cheese and crackers. Also had half a pint of lager and a small bottle of Stella when I was out Saturday night. Helps me loosen up my wooden legs a little. ;)

Gonna be going cinema with a girl friday afternoon (fingers crossed) so I'm doing 2 lifting sessions this week. Already done legs yesterday, tomorrow is upper body. 3 sets of 5 for db bench, bb row, bb military press and bb shrugs.

Gonna be going cinema with a girl friday afternoon (fingers crossed) so I'm doing 2 lifting sessions this week.

And hopefully some extra cardio, eh?