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04-02-2001, 06:28 AM
Ok, time to get serious.

This will be updated everyday, not just with lifts but with diet, rest, goals, sets, reps, etc... basically, the whole sch - bang!

The following diet plan is what i will try to consume each and everyday (on non-trainning days, the post-trainning meal will be replaced with a MRP and fruit).

I have other meals worked out that i can substitute in for practicality or for a 'cheat'. :)

The times shown are all approximations that i will aim for.

Diet Plan

Meal 1: [8:30am]
- Muslei (+ milk)
- 2 Whole eggs
- 4 eggs whites
- apple
Meal 2: [10:30am]
- Tuna (+ Mayo) on
- 4 slices wheat bread
- orange
Meal 3: [1pm]
- roast beef on
- 4 slices wheat bread
- banana
Meal 4: (post trainning) [3:30pm]
- 1/2 Nlarge2 + milk(usually with creatine)
Meal 5: [6pm]
- Oatmeal ( + milk)
- Whey protein shake
- 1 tsp PB
Meal 6: [9pm]
- 2 chicken breast
- rice
- 1 tsp flax
Meal 7: [11:30pm]
- tuna
- 1 slice wheat bread

Daily totals:
4203.7 kcals
318.1g protein
521.8g carbs
93.8g fat

Currently taking Glutamine, creatine, Vitamins, cod liver oil and glucosamine.

Training goals

1. Thicker shoulders
2. Overall thicker chest ----> better development
3. Thicker calves

These are the present main concerns although obviously overall bodily development is the ultimate goal.

Training split:

Monday - Chest triceps abs
Tuesday - Back biceps forearms
Wednesday - rest
Thursday - Quads Hams Calves
Friday - Delts Traps

[All sets to failure]
Chest - Flat Barbell press 2 sets
- Incline Dumbell press 2 sets
- Dips OR Machine flyes 2 sets

Back - Deadlifts 2 sets
- Chins 3 sets
- Dumbell rows 2 sets
- Cable low-pulley rows 1-2 sets

Legs - Leg extensions 3 sets (pre-exhaust)
- Squats OR Leg press 3 sets
- Seated leg curls 3 sets
- Standing leg curls 2 sets
- Seated calf raise 2 sets
- Standing calf raise

Delts - Dumbell press 1 set
- Side laterals 1 set
- Rear laterals 1 set

Traps - Dumbell shrugs 2 sets

Biceps - Standing Barbell curl 2 sets
- Seated alt. Dumbell curl 1 set

Triceps - Seated Skullcrushers 2 sets
- Rope pushdown 2 sets

Forearms - Reverse dumbbell wrist curls 2 sets
- Behind the body barbell wrist curls 2 sets

04-02-2001, 09:59 AM
Have reduced weights due to last week being a week off. Will gradually get back up to old lifts in a few weeks.


Flat bench - 80kg for 6 reps + 2 forced.
- 80kg for 7 reps + 2 forced.

Incline DB - 30kg DB's for 6
- 30kg DB's for 7

Machine Flyes - 50kg for 10
- 55kg for 10

Seated skulls - 45kg for 12
- 50kg for 7 + 2 forced.

Rope pressdowns - 50kg for 10
- 55kg for 7

hanging leg raises - 12 reps
- 10 reps

Incline side crunches - 14 reps
Incline sit ups - 10

Broomstick bends - 30 reps
DB side bends - 12 reps with 24kg DB's

The above ab workout is an outline of what i usually do. I will not make a diary of ab workouts after this one.

Been good so far. Nothing missed, chicken is cooked and ready to be munched.

Water could be higher, speaking of which...~grabs a pint of water~

All vits and supps are taken so far.

I am completely fuked now after that session. Last nights sleep was about 7 hours which needs sorted out. Will try to get to bed at a reasonable hour tonight. If you are talking to me in the chat and it's late, tell me to get to bed! haha...

Goals will begin as of next week once i have settled back into my trainning.

04-03-2001, 09:56 AM

after sufficient warm ups
Deads - 120kg for 8 reps
- 130kg for 4-5 reps

Pull-ups - 10 reps
- 6 reps
- 5 reps

One - arm DB rows - 10 reps either side with 38kg DB
- 8 reps either side with 40kg DB

Low - pulley cable row - 70kg for 6 reps

Standing BB curl - 35kg for 12 reps
- 40kg for 5-6

Standing Alt DB curl - 8 reps either side with 18kg DB

Forearm trainning is dependant upon fatigue levels after back and biceps trainning - sometimes will fry them, sometimes won't. I will not keep a record of forearm trainning, but if you want to see my general workout, see previous posts.


Food is ok so far.

Water is terrible.

Supps are almost all taken.

Water has improved slightly but is still not sufficient.
All supps are sorted


Was up till 2am talking to Anthony, getting help to fix my PC. I ended up sleeping in so overall got about 8 hours. Still tired though. Get to bed earlier.

04-04-2001, 06:35 AM

No trainning today - rest.


Fine and dandy although i think some are gonna be a little more spaced out than i'd like.

First few meals were indeed spaced out but still got each down within 3 hours. All other meals have been super dooper.

Bought more roast beef today...Mmmmmm.....


Got about 8 hours sleep in last night and got up on time which was nice.

04-05-2001, 11:33 AM

Legs to day:

Leg extensions - 12 reps with 35kg
- 10 reps with 50kg
- 10 reps with 60kg
(could go alot heavier on these but i don't like the feelng in my knees so i use them for a warm up and a 'pre - exhaust' if you will for quads)

Did some Smith squats today instead of Leg press (some fools were taking ages on it) so i won't record the sets.

Seated curl - 40kg for 12
- 50kg for 10
- 60kg for 7-8

Didn't do standing curls because hams felt fried from squats.

Seated calf - 10 reps with 60kg
- 8 reps with 60kg
- 16 reps with 15kg <----- Not a drop set. High rep set to fatigue white fibres (or is it red fibres? - feel free to tell me people:))

Standing calf - 80kg for 12 reps
- 95kg for 8 reps


Today was my first day with the 'real' meal plan shown in previous post. I slept in by 2 hours so the frist few meals were a bit late and a bit more crammed than i'd have originally planned, but they are sorted now.

Supps are all sorted.

Water has been ok today suprisingly.


As i stated earlier, i slept in so i got about 9 hours kip which was nice. Nicely rested for leg day .:D

04-06-2001, 08:31 AM

Seated DB press - 12 reps with 26kg DB's
- 6 reps with 28kg DB's

Rear laterals - 10 reps with 12kg DB's

Seated side laterals - 6 reps with 12kg DB's

DB Shrugs - 12 reps with 40kg DB's
- 10 reps with 45kg DB's


Has been excellent. All meals on time, as are supps. A good day so far on the consumption front.


Got about 8 hours last night, got work tonight ~sigh~

Goals will begin on Sunday.

04-07-2001, 06:39 AM

No trainning - rest day.


Only had one meal so far, but it will be perfect.

Water will be good too.


Good. Feel fine.

I woke up this morning and my arms felt small. They looked small too. Smaller than usual anyway. I was not best pleased :( Anyhoo, they sorted themselves out. I put it down to work and the fact that my biceps were still slightly hurting from Tuesdays workout. Once i get back used to working and trainning, i will be ok.

Everything came about pretty darn OK today.
I feel good at present.
Got work in the morning and evening tomorrow which i don't like too much but never the less......

No rest for the sexy eh?........:)

04-09-2001, 05:42 AM
Could respond to this yesterday cause the board was down. Anyhoo....

It was rest day yesterday.

Diet was good.

But lets get serious, let the goals begin!


Increase bench by at least 1 rep + 2 forced reps i.e. get 8 reps + 2 forced (with 80kg)

Increase Incline DB by 2 reps i.e. get 8 reps for set 1 and 9 reps for set 2. (30kg DB's)

Increase weight on Flyes by 5kg i.e. do 55kg for first set, 60kg for second set.

Increase seated skulls weight i.e. 50kg for first set, then 50kg again for second set.

Increase pressdown reps by 2 i.e. increase reps to 9 on second set. (with 55kg)

04-09-2001, 10:02 AM

Flat bench - 8 reps + 2 forced with 80kg
- 7 reps + 2 forced with 80kg

Incline DB - 8 reps with 30kg DB's
- 5 reps with 30kg DB's

Note to self: Shoulder felt a little bad on this. It was acting up yesterday too. Be careful.

Machine flyes - 10 reps with 55kg
- 9 reps with 60kg

Skulls - 8 reps + 2 forced with 50kg
- 6 reps + 2 forced with 50kg

Rope pressdown - 12 reps with 50kg
- 9 reps with 55kg

Did a varied ab routine but nothing worth mentioning.


Got up late and watched PUMPING IRON BABY!!! and so all early meals were late, but i shall correct it as the night goes on.

Water has been alright. Started off great but has went a bit downhill.


Despite going to bed at 2am, i still managed 8 hours! Ace.


Deads: Get 8 reps with 120kg/Get 6 reps with 130kg.

Pull - ups: get 12 reps/ 8 reps/ 6 reps

Rows: Get 11 reps with 38kg DB/ Get 9 reps with 40kg

Low cable rows: Get 70kg for 8 reps

BB curl: 12 reps for 35kg/ 40kg for 8 reps

DB curl: 10 reps with 18kg DB

04-10-2001, 10:52 AM
My shoulder was sore this morning and throughout the day, but the pain vanished once i was in to my trainning. I think it is coming back now though. No more trainning till Tuesday - due to work and the gym being closed on friday and monday.

Haha, you may notice that i achieved the goals i set for my first few exercises, but after that they go down hill due to fatigue haha...Anyhoo.....


Deads - 8 reps with 120kg
- 5-6 reps with 130kg technically i would have done 6 reps on this one, but my right hand grip gave out too much and my form was suffering so i opted not to complete the rep.

Pull - ups - 12 reps
- 8 reps
- 6 reps

One arm rows - 11 reps with 38kg
- 9 reps with 40kg

Low cable rows - 10 reps with 70kg

BB curls - 11 reps with 35kg
- 5 reps with 40kg <----- wanted to get 8 reps but was way off - fatigue really kicks my ass

DB curl - 4 reps with 18kg DB <------wanted 10! ~shakes head~ 'tut tut' was fuked at this point so there you go (my excuse:))


Has been good. My Nlarge didn't come when it should and the guy phoned up saying that they don't do banana flavour which i'm really not pleased about. It will get here by Thursday they say. I don't mind though cause i ain't trainning again till tuesday, which gives my shoulder some much needed rest i suppose...

I took a water bottle to college for the first time ever today so water has been really good thus far.

All supps are on time although i forgot to take my glut last night.


Got to bed by 12 last night so got a about 71/2 - 8 hours kip which was nice.


No trainning goals due to no trainning, so my only goals will be to get alot of rest and keep the good diet up - which won't be a problem :)

04-11-2001, 08:38 AM

No trainning till tuesday


Has been good and will be good from now on.

Water has been good. Strange thing happened today: I was drinking water for fun and yet my p i s s was still yellow....strange eh?......Oh well....


Got about 8 hours in last night.


Trainning goals will recommence on monday night.

General notes

Shoulder pain has strangely disappeared. I have contined taking a few more glucosamine tabs a day and continued with the ibuprofen. Lets hope it never comes back....

Oh bollocks, i have just burned my tongue on my coffee...arse...

04-11-2001, 11:50 AM
Oh yeah, forgot to mention a few changes.

firstly with trainning: I shall remove the side laterals and will do an extra DB press set. So my routine is now:

DB press - 2 sets
rear lats - 1 set

And secondly, my diet has changed with the substitution of grape juice and protein shake for Nlarge2.

This means that the new daily breakdowns are:

4203.7 kcals
318.1g protein
512.8g carbs
93.8g fat

04-12-2001, 04:44 AM
General notes

I've found a solution to my coffee addiction...one word: Decaf.


No training.


Gonna = ace.


Got 10 hours sleep last night. Ace.

04-13-2001, 06:57 AM

No training.


Yesterday was pefect. Today will be perfect.

Water was Ok yesterday. It will be good today.

i've drank too much coffee today.

Supps are sorted.


Got 10 hours or so last night.

04-14-2001, 06:34 AM
Might as well update this seen as how i'm awake:


No training.


Perfect, will be perfect again. **Was perfect.

Drank to much coffee and had a hard time getting to sleep. **Drank little coffe. Sleep should be fine.


Got about 10 hours in again. Ace.

04-15-2001, 05:22 PM
I munch into my tuna as i write this. Thought i should inform you...


No training, but counting the days till the next workout.<--Really pumped for it.


Has been cramed but got it all sorted. Water has been good.


Has been good. I write this at 12:30am and i need to be up at about 9:30 tomorrow and yet i'm still not going to bed yet.........

04-16-2001, 06:01 PM
I will train tomorrow. Hooray!

How my diet has been so good today i have no idea....

04-17-2001, 07:58 AM

The best God damn workout EVER!


- 105kg for 8 reps
- 130kg for 6 reps

- 85kg for 6 reps + 2 forced
- 85kg for 4 reps + 2 forced

Ok, i did not record any other reps or weights because i supersetted my other exercises:

DB Incline press Vs Pull - ups

Machine flyes Vs Cable rows

BB curls Vs Seated skulls

Rope pressdowns Vs Cable curls

~felt sick~

I thought i was gonna vomit.

All this took 45 minutes. I got such a pump it was ridiculous. I seriously thought i was gonna say hello to my breakfast again. I'm still feeling rather ill as i write this. I'm so tired now it's amazing.


Has been OK so far but i've only had 2 meals. Lets hope my 'illness' doesn't screw my diet up eh...

Water has been and continues to be good. Ace.

Supps May be put off. I haven't decided yet.


Got about 9 hours kip last night. I'm so tired right now, you wouldn't believe it.

Seen as how my trainign has been screwed up a bit the past few weeks, i will not make any goals until next week when the progression recommences...

04-19-2001, 07:01 AM

Excellent session today:

Leg press - 12 reps w/ 110kg
- 12 reps w/ 130kg
- 6 reps w/ 150kg (Ace. That's a 330lb press. Ace.)

Leg extensions were as usual.

Seated leg curl - 12 reps w/ 40kg
- 12 reps w/ 50kg
- 6 reps w/ 60kg

Standing leg curl - 8 reps w/ 20kg

Seated calf raise - 7 reps w/ 60kg
- 7 reps w/ 60kg
- 12 reps w/ 35kg

Standing calf raise - 10 reps w/ 90kg
- 8 reps w/ 100kg
- 12 reps w/ 45kg


Was good yesterday. Got every thing ate and also had some chocolate and chips. Ace.

Water has been good today and was good yesterday.

Supps are all sorted.


Got 9 hours in yesterday. I want more!

Going clubbin' tonight so i can't see that happening! I'm gonna have an hours kip now though.

04-20-2001, 06:23 AM
Direct shoulder work has been very infrequent lately due to bank hlidays and rest so it's time to get serious again.


Standing DB press - 8 reps w/ 26kg DB's
- 6 reps w/ 26kg DB's

Military press - 8 reps w/ 45kg (just trying this exercise out)

Reverse pec deck - 12 reps w/ 30kg

DB shrugs - 12 reps w/ 40kg
- 11 reps w/ 45kg


Was good yesterday and will be good today.

Water needs to be made good at night too. I'm working tonight so that won't be a problem.

Supps are sorted.


Got about 9 hours last night + 1 hour nap yesterday afternoon.

04-21-2001, 10:34 AM

Non today.


Has been good so far. Decaf is a gift. I would never get to sleep with out: ~had about 9 cups of coffee today~. i would usually be totally wired had they been caffinated.


Got about 9-10 hours last night.

I'm ill today. Not terribly ill but i'm feeling some flu effects. arse. Not ace.

04-23-2001, 07:53 AM

Bench - 7 reps + 2 forced w/ 85kg
- 6 reps w/85kg

Incline DB - 9 reps w/ 30kg DB's
- 7 reps w/ 30kg DB's

Machine flyes - 10 reps w/ 60kg
- 10 reps w/ 65kg

Skulls - 10 reps + 2 forced w/50kg
- 9 + 1 forced w/ 50kg

Rope pressdown - 12 reps w/ 50kg
- 8 reps w/ 55kg


Was good yesterday and will be good today.

All supps on time.

Water will be good.


I couldn't get to sleep very easily last night and got about 8 in the end.

All in all a good session. Definatly progressing, albeit slowly right now. I'm only increasing by a rep on some exercises but at least I'm progressing! :)

04-24-2001, 08:47 AM

Deads - 120kg for 8 reps
- 140kg for 3 reps <------ I was supposed to be doing 130kg but didn't actually realise that i was doing 140! I thought it was a bit heavy...(see below for new training strategy)

Pull ups - 12 reps
- 6 reps
- 5 reps <--- These are sufferning from my deadlifts

One arm Row - 38kg DB for 12 reps Goal achieved
- 40kg for 10 reps Goal achieved

Cable row - 70kg for 12 reps Goal achieved

BB curl - 35kg for 12 reps Goal achieved
- 40kg for 6 reps

DB curl - 18kg DB for 8 reps Goal achieved


Went and played snooker for a bit yesterday so meals 5 and 6 were very spaced out.

Also had a pint. Ace.

Water was good on the whole.


Got about 10 hours last night which was very shagadelic :D.

General notes

Ok, my new training strategy:

I usually build up to my heaviest weight on some exercises. I used to do it on benching, but now i just do my heaviest set twice. My benching is improving too so i'm gonna apply this to my deadlifting too.
Instead of doing a set of 120 then a set of 130, i'm gonna do two sets of 130 (or whatever my heaviest weight is). I think i will progress better using this method.
This new strategy will also be applied to other exercises. I will tell which ones as i decide. I think my legs are progressing enough without this method.
I'm also considering doing pull ups before deads because my progression on them is definatly suffering. For example, i was supposed to get 12 reps/10 reps then 8 reps. ~was no where near~
We'll see how it goes...

04-26-2001, 08:52 AM

Leg extensions were as usual.

Leg press - 12 reps w/ 130kg
- 10 reps w/ 150kg
- 8 reps w/ 150kg

Seated curl - 12 reps w/ 40kg
- 12 reps w/ 50kg
- 8 reps w/ 60kg

Standing curl - 9 reps (on each leg) w/ 20kg

Seated calf raise - 9 reps w/ 60kg
- 10 reps w/ 60kg

Standing calf raise - 12 reps w/ 90kg
- 10 reps w/ 100kg


On tuesday night i supplemented with 2 pints of guiness and 2 glasses of red wine because it was my dad's birthday. I haven't beed drunk in a long while and what a refreshing experience it was...I'm such a light weight....

I went to my mates gig last night so meal 6 was a protein bar - a melted, squishy one at that....

as for today, all supps have been on time, food is good and since i plan on spending the whole day in, it will stay good.

My tuna sarnie and orange is fast becoming my favourite meal of the day...

Water was good up to a point yesterday but since i was out of the house for 4 hours it became quite terrible.


I went to bed at a decent hour last night suprisingly and i would say i may have even been in bed for about 11 hours which is rather kick ass.

My loeg session is becoming a very productive one for me. I seem to be doing more than my prospected goals each session which is just ace. I may get very drained from them but at least i know i'm making a difference.

04-27-2001, 07:09 AM

DB press - 12 reps w/ 26kg
- 6 reps with 28kg

Machine Rear lats - 12 reps w/ 35kg

Shrugs - 12 reps w/ 40kg
- 12 reps w/ 45kg

Very productive session - achieved all goals and even surpassed the goal set of getting 10 reps on the rear lats. ace.


Yesterday i had a couple more pints: one pint of 'Murphy's' and one pint of 'John Smith's'. I'm a hardened drinker now...Oh yes...Actually, that is my last drink of alcohol for a while now.tuttut no more beer for Ole' Papa. It was just called for after i did nearly 6 hours of revision in total yesterday. ace.

Todays meals will be more spaced out than ever before due to my sudden early awakening this morning. It shouldn't be a problem though.

All supps are sorted and cause of work tonight, water will be excellent all day.


I got to bed at about 12:15am last night and some how was up at 7am. Now, I'm no genius (bah who am i kidding, of course i am) but them maths ain't good. 6 Hours sleep is quite appauling and i'm tired after training now. I think i'll just whip a nice big pot O' coffee on the boil and hope for the best. The fact that I'll be getting tired from revision today is bad enough but I'm also working tonight which is arse. I'm gonna be very tired by the end of this day...

At least i know i'll get about 10 hours kip in tonight though.

04-28-2001, 06:11 AM
No training till monday, but i thought I'd mention that i weighed myself myself this morning and clocked in at 14st 8.5lbs wich is 204.5lbs. If i am correct that is a 1.5lb gain since the last time i weighed myself which i believe was two weeks ago (I think). Putting on a lb a week would be good, but if i can gain a lb of lean muscle every two weeks that would be kick ass.

I also ended up having 9 meals yesterday! I eat 7 meals everyday except friday when i train and work in the same day so i have 8 but after work i was so hungry that i ate my tuna twice :)

04-30-2001, 04:20 PM

I was disappointed today because the free weights area of my gym (my 'backyard' where i'm the big dog ;)) so my chest workout wasn't how i'd like it to be. You may notice it is quite different.

Flat bench was took up so i cleverly invented an incline barbell bench by slotting a bench between the squat rack and removing the safety brackets. ace.

Incline Barbell - 5 + 2 forced w/ 80kg
- 4 + 2 forced w/ 80kg

Dips - 12 reps
- 12 reps Note: next time i really need a dipping belt to throw some more weight on there

Machine flyes - 12 reps w/ 65kg
- 10 reps w/ 65kg

It was a decent chest workout but i was disappointed that i couldn't do my normal routine.

Seated skulls - 11 + 1 w/ 50kg
- 8 + 2 w/ 50kg

Rope pressdowns - 12 reps w/ 55kg
- 10 reps w/ 55kg


Was excellent today. I'm back at college so my routine will fit nicely back into place. I need to rememebr to drink more water though.

supps were all on time.


I was up late last night organising a tape for Backlash so i got to bed at about 1am and found it hard to get to sleep. I was then up at 8am. Not pleasant. I'm gonna be in bed by about 11:30pm tonight which infact is in 10 minutes so ta ta bonnie lad.

05-01-2001, 11:01 AM
I watched 'Blood and guts' before the gym, courtesy of good ole' Franco and went to the gym with one helluva mentality.


I did pull ups before deads today to see if it was my deadlifts affecting my pull ups. From todays results, i may have been right. I will only officially know after a few weeks.

Pull - ups - 12
- 8
- 6

Deads - 8 reps w/130kg
- 6 reps w/130kg

DB row - 10 reps w/40kg
- 8 reps w/40kg

Low cable row - 8 reps w/ 75kg

I have been calculating my barbell poundage wrong - the shorter BB is 15kg and i have been working it out as 10kg, therefore, my curling weight is actually 5kg more than i realised. The real calculations are shown below.
BB curls - 6 reps w/45kg
- 4 reps w/ 45kg

DB curls - 12 reps w/ 18kg <-- Done with ease, hence, the second set.
- 8 reps w/ 20kg


Has been as usual and i also plan to cheat my sexy deadlifting ass off tonight with an extra meal: fish finger sarnies...Mmmmm.....

water has been rather crap again. I need to get back into the spirit of drinking for fun whilst at college.

Supps are sorted.


Need more. Get more. Ass monkey.

05-01-2001, 11:29 AM
Show 'em why your number 1 Yates:)

05-03-2001, 01:21 PM
Show them indeed Mr Angelini.

Today was probably the latest i have ever trained. I had to put it back a while because i had a full day of college and then a driving lesson. From what i can see the routine will be the same next week.


Leg extensions - 12 w/ 40kg
- 12 w/ 55kg
- 10 w/ 65kg --> NB. I have put this weight up by 5kg and will continue with this weight for a few more weeks to let me knees get used to it. I expect it to be about 4 weeks before it goes up to 70kg, not because i can't do it, but because i really feel a nasty sensation in my knee tendon when i do these too heavy.

Leg press - 12 w/ 150kg
- 10 w/ 155kg
- 10 w/ 155kg

Seated curl - 12 w/ 50kg
- 10 w/ 60kg
- 7 w/ 65kg

Standing curl - 10 reps w/ 20kg

Seated calf raise - 10 w/ 60kg
- 9 w/ 60kg

standing calf - 12 reps w/ 95kg
- 10 reps w/ 105kg


Has been eaten but in different order and different times than usual due to late training.

Water has been so - so.

Supps will be sorted very soon.


Was terrible. I'm awake only by the resusitanting effects of caffiene.
I was up till 1am last night on here with a bottle of red wine. I was up again at 8am. Not good.

Sort it out Robboe...

05-04-2001, 09:34 AM

DB press - 10 w/ 28kg
- 8 w/ 28kg

Machine lat raises - 12 w/ 30kg
- 10 w/ 35kg

reverse machine flyes - 12 w/ 35kg

DB shrug - 12 w/45kg
- 12 w/ 45kg <---Will keep this weight for a few weeks before increasing to 50kg


Last night i had a craving for spagettii and so ate some...quite a lot infact... and so i ate my chicken and flax before bed and didn't bother with my late night tuna.

Food has been good today.

Water has been quite appauling - i forgot my water bottle at the gym so it was bad.

Supps will be sorted very soon.


I was in bed by 11:30pm last night which, although is late for me is early! haha....

05-07-2001, 05:51 AM

Bench - 85kg - 7 + 2
- 5 + 2

Incline DB - 30kg - 10
- 7

Machine flyes - 65kg - 12
- 70kg - 6

Skulls - 50kg - 12
- 9 + 2

Rope - 55kg - 12
- 60kg - 10


Fine and dandy. I've increased my cals a bit on days that i work.

Water was fine.

Supps are sorted.


Has been fine all weekend actually.

There were lots of guys in my gym today cause it was only open between 9-12 cause today is a bank holiday.
All the new roidy boys were in cause the other gym that housed them has closed. One guy, who was huge, was training without a top on - there's nowt like showing off eh?....

05-07-2001, 02:51 PM
Ok, just for fun i took some measurements [this is just so i can look back and compare]

Legs (measured from the bottom of my boxer line) = 24.5"

chest = 43" (45 if i tense :))

Right arm = 16" dead
Left arm = slightly under 16"

Neck = 16.5"

Calves = 16" dead

waist = nearly 36" ~cringes~

05-08-2001, 10:03 AM

Pull ups - 12
- 10
- 8

Deads - 130kg - 8
- 130kg - 6

DB row - 40kg - 12
- 40kg - 10

Cable row - 75kg - 10

BB curl - 45kg - 8
- 45kg - 6

DB curl - 20kg - 12
- 22kg - 6


Was very spaced out yesterday, especially between meals 2 and 3 (like 4+ hours:eek:)

It should be sound today though.

Water has been semi-decent.

Supps will be sorted.


7 and a half hours. Need more. Get more Robboe! :mad:

05-10-2001, 01:59 PM
Excellent leg session!


Leg extension - 40kg - 12
- 65kg - 12
- 65kg - 12

Leg press - 155kg - 12
- 160kg - 12
- 165kg - 8<---felt like i could just keep throwing the weight on these!

Seated curl - 55kg - 12
- 60kg - 10
- 65kg - 7

Standing curl - 20kg - 11

Seated calf - 60kg - 11
- 60kg - 10

Standing calf - 100 - 12
- 110 - 10


Fine and super. I fancy some spagettii tonight so i will scrap the tuna for last meal and will eat chicken instead. ace.

Water has been reasonable. it has been excellent considering today was another busy day.


Pretty terrible infact. I need to start going to bed earlier.

05-11-2001, 08:35 AM

DB press - 28kg - 10
- 28kg - 8 + 2 forced

Reverse pek dek - 40kg - 12

Machine side lats - 35kg - 12
- 40kg - 8 <--I muchos prefer the machie over the free weight version

Shrugs - 45kg - 12
- 45kg - 12


I'm working tonight so i've already ate a few more cals than normal.

I'm very dehydrated at present because of the heat - today is the hottest day this year so far!


I got to bed at a reasonable hour yesterday and got about 8 hours kip which was ace.

05-12-2001, 10:45 AM
I'm gonna try a method where i reduce the amount of reps i do per set starting from monday.

Upper body - 4-8

Lower body - 10-12.

We'll see how it goes.

05-14-2001, 10:00 AM
Alrighty, I read some of the max-ot and i've decided to try a rep range of 4-6 for every body part except quads and calves.

I tried the new method as i trained today. Lets hope this pays off:


Bench - 90kg - 5
- 95kg - 3 **This is too much at present**
- 90kg - 4

Incline DB - 34kg DB's - 6
- 36kg DB's - 5

Machine flyes - 80kg - 6
- 80kg - 6 **the weight of the machine is 80kg max so i will either need to do DB flyes or buy a belt and start dipping again**

Skullz - 55kg - 6
- 65kg - 4 (just) **I'll put this weight down to 60kg next week**

Ropes - 70kg - 6
- 80kg - 4

All in all a good session.


Upping cals on days that i work was a good idea. I've only got one more week of work till i pack it in for exams. I'm hoping to get an office job over the summer.

My diet has been fine so far.

Water has been semi - decent.

Supps are sorted and stashed.


Terrible - 7 hours. This is disgraceful and unacceptable. I need more. Tsk tsk tsk....tuttut

05-15-2001, 10:20 AM

Close-grip pull-downs - 80kg - 8 Doing these till i get a weight belt for weighted chins
- 90kg - 6
- 90kg - 6

Deads - 140kg - 5
- 140kg - 4

DB row - 45kg - 6
- 50kg - 4

Low cable row - 90kg - 5

BB curl - 50kg - 4
- 50kg - 4

DB curl - 24kg Db's - 6 (3 each side)
- 22kg DB's - 6

I'm still finding what weights i can do inbetween the 4-6 rep range. Hopefully everything will be sorted by next week.


Has been good. I fanbcy a treat tonight so i guess i'll have my chicken with some flax before bed.


Was slightly better at 8 hours. I really need to get to bed earlier.

05-17-2001, 02:12 PM
I'm still in the process of stretching alot so i can go deeper on squats next week. I tried some practise ones today with a dry bar and then with 10kg each side. I'm definatly going a lot deeper than i used to. My ego's gonna take a good hiding next week!


Extensions - 70kg - 8
- 75kg - 8

Press - 160kg - 8
- 165kg - 8
- 165kg - 8

Seated curl - 65kg - 8
- 70kg - 5
- 70kg - 5

Standing curl - 25kg - 8

Seated calf - 65kg - 8
- 70kg - 6

Standing calf - 120kg - 10
- 120kg - 10
- 40kg - 12

Squats should go ahead as of next week.


Has been fine. I fancy some spagettii after legs tonight so as usual, chicken will become last meal with flax.

Water has been semi-decent.

Supps are ok.


About 8-9 hours last night which is a major improvement.

05-18-2001, 07:05 AM
I've decided that instead of doing reps ranges of 4-6 i will do rep ranges of 4-8. So if ic an manage a weight for 4 reps the following week i will try for 5 reps and so on until i can manage 8 reps - then the weight goes up and then back down to 4 reps. This will be the case for all muscles, including quads. For calves i will do this scheme for heavy weights but higher reps for lower weights.


Oh press - 30kg DB's - 8
- 30kg - 7 + 1

Machine side lats - 45kg - 8
- 50kg - 6

Reverse machine flyes - 45kg - 8

Shrugs - 50kg DB's - 8
- 50kg - 6


Has been good and will be good. Today is my last friday at work. Ace.

Water has been good.

I've decided to reduce the amount of supps i take. Glut is now only post workout and before bed - i've basically scrapped the morning dose. After i've finsihed with the creatine i have i probably won't buy another tub.

All vits and glucosamine will stay the same though.


I was in bed earl then ever last night so i could manage to get up at 8am quite easily, which was nice! :)

05-21-2001, 06:14 AM
Kick ass training sess but i doubt it is gonna do any good for my revision!


bench - 90kg - 4 + 2
- 90kg - 4 + 2

Incline DB - 36kg DB's - 6 + 1
- 36kg - 5 + 1

DB flyes - 20kg - 8
- 22kg - 8

Skullz - 55kg - 8
- 60kg - 3 + 3

Ropes - 70kg - 8
-75kg - 6


Super Smashing Great.


rather terrible from last night seen as how i had to wait up to set the video to record Judgement day last night. I was back up at 8am too to watch it!

05-22-2001, 06:17 AM

05-22-2001, 02:44 PM

Hey Marc, spelling really isn't your fort is it?...:)


C - G Pulldowns - 90kg - 8
- 7
- 6

Deads - 140kg - 3
- 3 <-----I have no idea what went wrong here
drop dead sets: 100kg - 5
60kg - 5 [just to see what they were like - i've never done them before]

DB Row - 45kg - 8
- 8

Cable row - 90kg - 6

BB curl - 45kg - 8
- 7

DB curl - 22kg DB's - 8
- 6


Has been super smashing and water has been amazing!


I got 8 hours last night but still woke up quite tired. I'm going to bed at 11pm tonight and will again get up at 8am tomorrow.

Chris Rodgers
05-22-2001, 06:12 PM
Why don't you start deadlifting heavy you pansy ass Geordie boy!!!

05-23-2001, 12:35 AM
Latty - 140kg = 308lbs:)

What grip do you use on lat pulldowns and do you do them behind the neck or to the chest?

05-23-2001, 09:48 AM
Fran: 'C - G' = close grip. It's where your palms face each other. Quite hard to explain actually. Think a triangular prism.

Latman: kiss my ass eh?:)

Chris Rodgers
05-23-2001, 08:27 PM
Franco-exactly my point!

05-24-2001, 03:08 PM
Sorry Fran, i forgot to mention that i pull to the front. I feel it in my back so much it's amazing (also in the brachialias, or however you spell it, muscle.)

I squatted for the first time in months today and still managed to get 200lbs which i was quite impressed with. The squats also didn't affect my leg press from progressing either which was ace.


Extensions - 75kg - 8
- 80kg - 8

Squats - 80kg - 8
- 90kg - 8 <--These will be increased next week. I am currently just easing my way back inot them

Press - 165kg - 8
- 170kg - 8

Seated curl - 70kg - 6
- 6

Standing curl - 25kg - 8

Seated calf - 65kg - 8
- 70kg - 7
- 25kg - 25 <---These mother fuggers burned for fun.

Standing calf - 60kg - 8 (one leg at a time)
- 120kg - 6
60kg - 9

Excellent session.


Has been good. I haven't really cheated this week with me training later in the day. I like this way for now.

Yesterday water was excellent, same as Tuesday.

I really am sick of supps.


Got about 9 hours last night and was up nice and sharp for my exam, which turned out to be rather terrible. Oh well, it was only gen stud. so i care not.


This is a long term i've decided for. By the end of the year I want these lifts:

Squat: 300lbs
dead: 400lbs
bench: 250lbs.

This gives me seven months to get some good growth goin' on. I doubt i'll cut now, my body's in too much of an anabolic state and i wanna utilise every second of it.

05-25-2001, 01:30 PM

DB press - 30kg DB's - 8
- 7 + 1

Machine side lats - 50kg - 7
- 6

Reversious pecius decius - 45kg - 8

DB shrugs - 50kg DB's - 8
- 8


Has been good all week. Since i train later in the day i have less of a compulsion to cheat...which is nice...

Water hasn't been as good today.

Supps can kiss my ass as usual.


After squats last night i didn't feel so bad when i got home. I went to bed at 11:30pm and woke up at 8am for a p!ss and had to go back to bed till 10am cause i was so ****ed, so all in all i got about 10 hours sleep.

05-27-2001, 08:14 AM
Ok, ok....

I know i usually only write training but i thought it may be necessary to discuss my weekend thus far.

I went out shopping for some new clothes with my sister, who is the worst influence on me for everything.

After a few hours of shopping she asked me if i fancied a pint with one of her mates Simon. I agreed but was hungry so opted for a burger king before hand. After the second burger and bag of fries [:)] we made our way to the pub. We drank from 3pm till the end of the day, despite me saying that i would only have one.

We then moved to the restaurant next door where i polish off a margerita easy. I also had a fair share of a large bottle of red wine.

We went to a few more bars (several infact) and kept on drinking.

We got home about 10ish and went straight back out to a local social club - the one i used to work for last week infact.

We kept on drinking pints until 11:30pm. I was drunk from 3pm onwards yesterday. Trying to get to sleep was disgraceful. My stomach was hurting so much so i kept getting up to be sick. I purposely vomited about 8-9 times untilmy stomach was dry!

Eventually i got to sleep at about 2:30am and was back up at 8am! I stayed up, with my stomach feeling like i had drank HCL, for 3 hours. I had about half a piece of toast and half a pint of milk (which i can still taste incidently) and went back to bed at 11am.

I re-woke at 2pm and feeling alright now so i began my usual eating plan - I'll try to get as much down as possible.

The biggest irony of the whole ordeal is that despite me only having 4 'proper' meals (2 normal, 2 crap) and not eating between 7pm and 2pm today is that my shoulders looked bigger, my lats looked thicker and wider, my biceps had more peak and looked bigger in general and my waist looked thinner with more definition in my obliques and abs and I am still just over 210lbs!

All in all a decent day.

Ace! :D

05-27-2001, 09:19 AM
Beer... does a body good! :)

05-28-2001, 06:38 AM
Damn right! I thought my training today would be screwed from the drink but it may have improved me! I felt as strong as a bull today which = ace. I even improved on every exercise and set!


Bench - 90kg - 6 + 1
- 5

Incline DB's - 36kg DB's - 8
- 7

Flyes - 22kg DB's - 8
24kg DB's - 8

Skulls - 60kg - 8
- 7 + 1

Ropes - 75kg - 8
- 8

All in all a quite excellent session! I didn't bother with abs today because i've noticed that my abs get sore from deads and back exercises like pull-ups/downs so I'll do them tomorrow instead


Yesterday I managed tog et 6 meals down amazingly despite being ill as a chip. I'm a survivor God dammit!:cool:

Water was quite decent yesterday with my illness.
Supps can kiss my ass as per usual. Actually, because i trained earlier in the day today with it being a bank holiday i had some morning glutamine because i was training on only one meal. I may or may not have my post training glut. Depends on whether i can really be bothered in getting off my chair...Actually, just thought - i'm gonna take my vits and glucosamine so I might as well....


Got about 9 hours last night. I need to reorganise my body clock after the weekend cocked it up. I'll try going at 11pm tonight and getting back up at 8am. No doubt this will be screwed again by the party i'm going to on Thursday....tsk tsk tsk....

Forgot to mention, I weighed myself this morning before eating or drinking anything and after emptying the system. I clocked in at 210lbs dead on. That is a straight 15 stone. I'm gonna continue bulking until i hit 16st (224lbs) depending on whether I a) don't get too fat [currently at about 12-14%] and b) don't get too big. I don't think i'll be [i]that big at 16 st...especially if i diet down to about 14.5st.

05-29-2001, 02:36 PM

C-G Pull downs - 90kg - 8
- 7
- 6

Deads - 140kg - 5
- 3

DB row - 50kg - 6
- 6

Cable row - 90kg - 8 ** No weight increase yet - this was damn hard!

BB curl - 45kg - 7
- 6 <--- I actually have gotten weaker since last week! ~shakes head~

DB curl - 22kg - 8

I didn't do abs after all - I couldn't be arsed.


Today has been sound. Last night i fancied some tattys so i had some tuna with tattys and had my chicken and flax before bed.

Water has be acceptable today and supps can kissus my assus asus perus usualus.


Was at about 9 hours. Ace.

Ta da!

05-31-2001, 10:00 AM
Ok, because i am off out tonight i have altered my training slightly - basically i have swapped leg and shoulder day.


DB press - 32kg DB's - 8
- 6

Machine side lats - 50kg - 8
- 7

Reverse pek - 50kg - 7

DB shrug - 50kg DB's - 8
55kg DB's - 6




Sufficient, but after clubbing tonight i bet i screw up my body clock completely...

06-01-2001, 01:44 PM

Leg extensions(one leg at a time) - 35kg - 8
- 40kg - 8

Squats - 100kg - 7
- 5

Press - N/A -----> Press was out of order :(

Seated curl - 70kg - 8

Standing curl - 25kg - 8

Seated calf - 70kg - 8
- 72.5kg - 8

Standing calf(each leg) - 60kg - 8
(both legs) - 120kg - 10


Has been good - perfect even! I have little reason to cheat, although i had about 2 pints last night. No clubbing I'm afraid :( But, amazingly it was for the best - those who know me know why ;)


So - so....

06-04-2001, 02:15 PM

I must say Rob, you're looking mighty fine today....


Bench - 90kg - 6 + 2
- 4 + 2 My bench seems to be my worst progressing exercise...:(

Incline DB - 38kg DB's - 6
- 5

Flyes - 24kg - 8
- 26kg DB's - 6

Skulls - 60kg - 8
65kg - 4 + 2

Ropes - 80kg - 6
- 5

Good sess.


Fine and dandy. actually, today it has been very spaced out and then close together at night cause of exams and my job interview.


I got to bed by 11:30pm. was up by 7:45.

wasn't that bad....


06-05-2001, 06:52 AM
no more beer and no feeding the pigeons tuttut

06-05-2001, 10:56 AM
I'm a chicken, I don't feed the pigeons - I screw 'um. :)

06-06-2001, 02:56 PM
Excellent session! Everything improved from last week.

I've had to re-jig my training around these twatty exams so you'll notice that i did shoulders with back today.


C - G Pulldowns - 90kg - 8
- 8
- 6

Deads - 140kg - 6 <--- anooyed cause i could have gotten 7 but my ass wan king grip gave out...:(
- 4

DB row - 50kg - 8
- 6

Cable row - 90kg - 8

DB press - 32kg - 8
- 34kg - 5 + 1

Machine side lats - 50kg - 8
- drop set of 30kg - 6

DB shrug - 55kg - 8
- 6

BB curl - 45kg - 8
- 6

DB curl - 24kg DB's - 6 on each arm baby! yeah baby yeah!

K I L L E R S E S S I O N !


Has been slightly improvised due to exams and the fact that i've ran out of food earlier than i thought :(

other than that is has been good - water especially has been supringly sexy.

Supps can spank my ass.


I felt a lot of deep sleep last night and my dreams lately have been rather kick ass. I get about 8-9 hours and my body clock seems to be sorting itself out now after a it of training.

06-08-2001, 08:30 AM
Alot of natties on this board talking about gear rob. When R U gonna turn to the Dark Side ??

06-08-2001, 09:53 AM
You just love destroying my journal don't you? :)

Never Yates. I'm 17 and growing like a mad man anyway so i don't need them - besides, the size i wanna be is capable naturally - which is a whole lot cheaper than synthetically!:D

I'll update this later with leg workout.

OK, my pc was being gay last night so i didn't have a chance to update this thing. one thing i learned last night was as follows:

Sore traps/Lower back + squats = tuttut


One leg Extensions - 40kg - 8
- 45kg - 8 just!

squats - 100kg - 8
- 105kg - 6

Press is still out of order :(

Standing curl - 30kg - 10
35kg - 8 just!

Seated calf - 72.5kg - 8
- 75kg - 6

standing calf - 120kg - 12
- 10

All in all, my leg sessions have been quite unimpressive for the last two weeks.


Everything has been consumed - and then some :) Had some red wine last night...Mmmm...


I usually get up at about 8am in the mornings but after squats and red wine i fancied a lie in so i got up at 10:30am :)

06-11-2001, 04:15 PM
OK, these eggs and hams are screwing up my training at the mo so i had to do shoulders with chest/tricheps today. I don't like doing this cause my OH presses suffer - as demonstrated today...


Bench - 90kg - 7 + 1 <-- I could have managed 8 here but my partner thought i was struggling.
95kg - 3 + 1

Incline DB - 38kg - 7 + 1
- 4 + 1

Flyes - 26kg - 8
- 6

DB press - 34kg - 4 + 2
- 2 + 2 <---Grr!...

Machine Side lats - 50kg - 8
55kg - 6

My tricheps were pretty fried by now so my usual weight was out of the question, therefore i had an experimental trichep sess.

Skulls - 65kg - 4 rep negatives
65kg - 4 rep negatives

These really killed me!

Smith's reverse Close grip bench - 40kg - 4

V - Bar press down - 80kg - 8
100kg[whole stack!] - 6


Has been good except my tuna/orange meal was replaced by four Gregg's sausage rolls :D I've been at the library all day y'see...


about 9 1/2 hours which is well horny. I wanna be in bed in fifteen minutes and up at 8:30am so that'll be 9 hours hopefully.

Chris Rodgers
06-11-2001, 07:53 PM
That avatar+ pics of Natglutes= Double Acity Ace!!!!

06-12-2001, 03:53 AM
Natglutes and SliceofPeach2 + jennifer, BFL chick= INFINITY ACE ACE

06-12-2001, 03:16 PM
Look what you guys have done to my journal!

Anyway, you forgot paradice :D

Well done rob you sexy ***** for getting that job.


C - G pull down - 90kg - 8
95kg - 8
100kg - 4

Deads - 140kg - 7
- 5

DB row - 50kg - 8
55kg - 6

Cable row - 95kg - 6

BB curl - 45kg - 8
50kg - 4

DB curl - 24kg - 6 on each arm.


Has been good despite sitting in the library again for 6 hours...

water has also been good.

Supps can spank my ass...



06-22-2001, 12:34 PM
Ok, this hasn't been updated due to my ass monkified PC so i think i'll update it weekly now with my best lifts.

I'll also do a 'recap' every month on my progress of the last 4 weeks.

06-22-2001, 03:13 PM
I think it's hillarious how you say tricheps and bicheps :)

07-20-2001, 10:27 AM
Hello Mr Journal, long time no see.

Basically people. i'm currently cutting and have been so for 2 weeks tomorrow.

I lost 4.5lbs in the first week so upped my fat a bit.

I'm on a carb rotation diet helped by my lil' assistant Fanco [who is currently hiding in the power rack.]

I'm post the diet in full tomorrow or later tonight.

I weigh myself tomorrow and i'll update this with my new weight.

07-22-2001, 09:15 PM
Sorry to "MESS UP" your journal.

I read the drinking bit...underage drinkingtuttut

** After a few hours of shopping she asked me if i fancied a pint with one of her mates Simon. I agreed but was hungry so opted for a burger king before hand.**

And like they once said on AbFab, are all English men gay?

jk, keep this posted on regular basis man!

07-27-2001, 01:39 PM
Acrually pr3, i am no longer 'illegal' so to speak. Well, since last wednesday anyway...

Tomorrow will be 3 weeks of cutting.

Lifts have taken a slight ass whooping, but nothing to cry about really. So days are strong, some not so strong. You get the pic.

And pr3 is right - i need to update this more regularly.


Back/delts/bis today.

Close grip [triangle] pulldowns:
105kg - 7
- 4/5

145kg - 9 <--Really out did myself here. I was hoping for 5 at the most!
150kg - 2 <--Don't ask...

DB rows:
60kg - 7
- 5

Cable row:
100kg - 7/8

Delts - DB press:
38kg DB's - 5 + 1
- 4 + 1

Side lat machine:
65kg - 6/7

Upright rows:
50kg - 7 <--Just to see how they felt. Not bad was the verdict.

60kg DB - 6 <---Grip gave out[i]

EZ bar curl: [i]<---just fancied a change.
The bar weight [???] + 40kg - 8
- 5

DB curl - 26kg DB - 2/3
18kg - 7 [on each side]

This took me a long time. Nearly 2 hours, due to the heat. Bastard sun...

So far the diet is going alright. I haven't noted any muscle loss yet [that i can visibly notice] and i am *slightly* leaner on quads and upper abs. Chest definition is starting to show through slightly too.

I weigh myself tomorrow morning. I will update this with any progress.

I spoke to the gym's resident dealer ttoday. I've actually known him for ages and knew he was on gear, but i never realised he sorted everyone in my out. PS I mean EVERYONE! And my gym is chocka block with gear heads at present.

I plan to go drinking down the quay side tomorrow night. Should be a good laugh. Thus far in this diet the only cheats i have had are with drink. 4 pints on my birthday, 5 pints last saturday night and whatever i have tomorrow night. I try to keep it in moderation. I don't like drinking much anyway...

Last weekend was class cause it was part of the 'love weekend' and about 150, 000 extra people piled into newcastle from all over Europe for one hooge night out. The bars and clubs stayed open a lot longer too, which was ace.

07-28-2001, 02:57 AM
Ok i weighed myself after a piss/dump combo this morning and i've lost another 2lbs.

This is my bench mark so this diet is really working. Ace.

I am now 204lbs.

07-29-2001, 04:27 AM
Ok, went cloobin last night.

Had a few bevvies. Nice.

The night overall was ace, but about 20 minutes before we left the club something sapped all my energy and i lost all passion for everything really...

I hate that feeling. I think it's happend twice before last night, maybe only once...

Felt like being suffocated.

"I will survive..." - Gloria Gaynor.

Anyhoo, i went to bed at 3:30am and was up before 10am :rolleyes:

07-29-2001, 05:49 AM
Red Bull Gives You Wings

07-29-2001, 10:04 AM
And weighted chins make them bigger.

Just got back froma gig. Twas ace.

08-13-2001, 02:41 PM
hmmm...i haven't forgotten about you, just my pc has been capoot y'see, i swear i've been thinking about you the whole time.

What do you mean "that's what they all say?"


ok here is the cutting diet i've been raving on about:

Meal 1 - 64g oatmeal
2 whole eggs, 4 whites
scoop of whey

[593cals, 61.2g pro, 43.5g carbs, 11g fat]

Meal 2 - 200g chicken breast
58g brown rice
1tbsp flax

[491 cals, 50g pro, 43g carbs, 5g fat]

meal 3 - 200g chicken breast
1tbsp flax

[279 cals, 46g pro, 4g fat]

meal 4 - 149g tuna
2 tbsp flax

[261 cals, 38g pro, 8g fat]

meal 5 - 3 whole eggs, 3 white
149g tuna

[422 cals, 68g protein, 16.5g fat]

meal 6 - 46g oatmeal
2 scoops whey

[436 cals, 55.8g protein, 43g carbs, 4g fat]


2482 cals
319g protein
129g carbs
47.5g fat

for days 3 + 4:

eat 75g brown rice in meal 2 to give 55g carbs
77g oatmeal in meal 1 to give 53g carbs
60g oatmeal in meal 6 to give 53g carbs

this would give me 161carbs at the end of the day. Everything else stays the same.It also knocks cals up to 2610 [from my working out]

for days 5+6:

eat 86g oatmeal in meal 1 to give 58g carbs
79g brown rice in meal 2 to give 58g carbs
68g oatmeal in meal 6 to give 58g carbs
and add 79g brown rice to meal 3 to give 58g carbs.

Thsi would knock up carbs to 232g at the end of the day. Everything else stays the same. It also knocks cals up to 2894 [from my working out].

I have lost 10.5lbs in 5 weeks.
I have sent off for some calipers to see what bf% i am at.
I hope this will only last for another 7 weeks max. I've already started sorting myself out for my next bulk haha!

I've also set some new trining goals for the end of the year, they are as follows:

squat - 140kg [308lbs] for 2-4
dead - 180kg [396lbs] for 2
bench - 120kg [264lbs] for 4

DB row - 80kg db for 3
DB press - 50kg db's for 2-4 <--long shot :)
leg press - 240kg - 4
seated calf - 100kg - 4
seated skull - 75kg - 4
BB curl - 65kg - 4
Dip - 40kg extra - 4
upright row - 60kg - 6

I'll keep you informed of an details.

08-18-2001, 07:59 AM
If i diet for 12 weeks in total then i am half way there.

so far i have dropped about 11lbs. According to my new calipers i am about 12%ish, so going on that, if i drop another 12lbs i will be at 6% which is my destination bodyfat. I will be at about 188lbs providing i lose only fat.

08-19-2001, 05:00 AM
I need to keep this updated a bit mo' so...

I did about 45 mins of cardio yesterday after meal one cause my sister wanted some company. since i haven't done a good cardio sess in months i suprised myself with my cardiovascular conditioning - i sweated alot but was never really out of breath, despite putting a lot of intensity into it.

I've consulted Mr Angelini and we've changed my figures. I've dropped 10g of protein and 5g of fat. Also, i've added 10g of carbs to my moderate carb days [3 + 4]

Hopefully this'll see me through another week baby.

08-20-2001, 01:17 PM
Although the elusive 'six-pack' is a long way off yet, i felt a lot leaner this morning and much more content. Dieting is hard but the benefits are well worth the suffering.

Legs today. Excellent session by the standards of recent weeks [for all sessions infact]

I progressed on everything except my high rep leg curl set which i feel i may have rushed into a little too soon. I have also been stuck on the same weight for seated calf raise, so i dropped the weight and i'll wait till i can do 9-10 reps with it before i put it back up.

I'm tired now.

Mmmmm...Green tea...

08-21-2001, 09:45 AM
it's amazing the difference a day makes - this morning i felt fat and really pooey and i was considering not training today, but i think i'm alright for it now.

Caffiene is my friend...

08-21-2001, 01:29 PM
I trained. It was decent. Above par compared to last week's training.

Only a few progressed - managed 6 on my set set of inclines with the 40kg DB's [90lbers to you guys]

i also manged 6 reps on flat flyes with 30kg db's [66lbers]

After my tricep workout i manged to do 14 bodyweight dips too. Nice.

I trained abs today - 20 rep hanging leg raise, straight to inclien side twisty things to 20 rep cruches. That is like the most i have done for abs in months...

Felt a lot better as the day has gone on. I'm gonna be in bed by no later than 10pm tonight.

My legs [and especially my ass] are very sore...


08-24-2001, 01:46 PM
this week's training has been pretty sexy for cutting i'll admit.

Progression is occuring but a much slower rate than with bulking i've noticed - which is fine by me - i want to lose NO muscle.

I'll weigh in for the 7th time tomorrow and i'll take a bf reading too - a 5 time average. I also wanna start going on sunbeds too - those who have seen my pic will know i'm white as a ghost...

Progressed on pretty much everything again today. I must say i have a new found passion for cable side laterals. well ace.

I rowed 6 times with a 70kg [154lb] db today. Felt like he-man in doing so.

My db press progression is like no existant haha. I haven't progressed once since dieting - i'm stuck on the 38kg dbs. Ah well, i'll worry when i'm back bulking after my week off training.

Receiving compliments = ace.

That it.

08-25-2001, 06:16 AM
Last week's weigh in said i was 14st 6, which i semi-discrded -- i couldn't **** in the mornming so i estimated that i was really 14st 5lbs.

today i weighed in at 14st 3lbs so i reckon about a 2lb drop.

the reason for such a sudden drop [other than the changes made] i believe was from the fact that last saturday i was comming off 2 high carb days and today i had one low carb day under my belt. I believe this needs to be taken into consideration before any further changes are made but i respect any and all descisions made by Fran...

I just got back from a new gym that was built like 30 seconds away from my front door. Fpr weights it's shiat, but for cardio it's the dogs bollox.

08-25-2001, 06:18 AM
my keyboard is pissing me off cause the keys keep sticking. Bastards.

Anyhoo, forgot to add, i did 5 fat tests and got an average of 10.08% which i reckon is still off - i'd estimate between 11 and 12%.

That it.

08-25-2001, 07:11 AM
Ok, i just got off the phone with fran about 30 minutes ago. I'm adding 5g fat to my totals, which basically constitues adding my egg yolke back in the mix.

that it.

08-28-2001, 02:28 PM
Excellent sesh. I took out my second set of leg press cause i'm tweaking slightly getting ready for morning cardio 3 days a week - it would obviously be hard with sore legs. I'll see how this affects me and hopefully it's all i'll have to change. Hopefully.

I managed 8 reps with 130kg. I then did 10 deep [by my tall standards haha] with 95kg.

I managed 6 reps and 2 forced with 220kg on press.

I'm sure you folks don;t really care about isolation crap etc...

Oh! I did abs today. Ace.

My split has been messed up cause of the monday bank holiday and my consequent drunkeness, but alas poor Yorlick...

Therefore, chest is moved to a wednesday and back is friday as usual - if delts and tris are still sore on friday i'll do delts and bicheps on saturday morning.

Training while dieting now is just like training while bulking!

I asked ron and he predicted about 7 weeks for me to drop another 10lbs-ish That would put me VERY near the 6% mark. I've decided that with Cacky posting earlier, if after 5 weeks i estimate 2 more weeks to look my besht then i will wait till then till i post my pic.

I have my sony handycam now so i could post a pic by next week if i wanted, but i'd rather wait.

Maybe i'll post some teasers haha...

08-29-2001, 11:31 AM
Training was mediocre. I didn't have my training partner cause he didn;t show up Grrr... So i had to ask a hoooge dude to spot me on the bench.

Since i trained at such a busy time the Ez bar was taken up not suprisingly so i messed about with my tricep routine and did pressdowns and dips instead.

Diet is so much easier nw i have switched to isolate because i means i am eating prety much zero sugar and i get to eat more complex carbs instead - more oatmeal. Mmmm....

I give myself about 7 more weeks after this one like i have mentioned - i just hope Uni doesn't screw it up too bad...

08-31-2001, 09:54 AM
Second low carb day today and i'm feeling it. I got a normal nights sleep, just over 8 hours and i've been restless and fatigued all day. I'd train tomorrow but i have stuff to do so i'll have to do back and delts tonight - biceps if i can be arsed. Lets hope the gym spirit peps me up for an ace workout - this coffee ain't doing a bad job of course!

Considering the factors, i managed to salvage quite a good session out of it. It also took a lot less time than usual which i see as a plus. I'll try and make the workout this quick next week without sacrificing maximum effort on weights. I trained between about 6 and 7-7:15pm which for back delts and bicheps is well ace.

Most exercises stayed the same - i only progressed on a few, but at least i did not regress on ANY. which = ace.

I'm still stuck on 6 reps with 154lbers for DB row which was disappointing - i was hoping for 7 but the DB touched the floor after 6 and my grip gave out, the bastard. I did however, mange my 11 reps with the 132lbers which was ace. I tried cable rows with a dropped weight and slightly higher reps. we'll see how that one goes.

I warmed up for delts and they shot ot from nowhere - this could be cause my arms are leaning up. I progressed by one rep on the 83lbers and got 4. I've been stuck around this many reps for ages it seems now...

I reduced my side lat drop sets on the machine to 3 with my one heavy low rep set. I think tis will be better than 5 drop sets. I have also come to love cable side laterals. i manged 38.5lbs on each arm for 10 and then did my 60.5lb 4 reps negatives. I reckon my delts are responding well to my new regime.

After all this i was pleasantly suprised at my bichep workout which i decided to do at the 11th hour. I got an impressive 7 reps with 110lbs on the BB curl and got one forced. I then manged 12 reps on each arm with the 40lbers. I'll increase th weight next week and drop reps to 10.

I like having the heavy weight low rep/moderate weight higher rep schemes in my two sets. I think this can and will work very well.

I'll weigh in tomorrow morning - i reckon i will have lost a lb or two cause i definately look leaner than last week. I'll do my bf% too and post both results in the morning.

I got a definate two more weeks where diet and training will be spot on, then i got freshers week at uni where i'll try my best - i'll limit my drink to few or no beers. I'll also try and limit my outings to 3 days of the week and not everyday so my training ain't all screwed up. After that i have 3 weeks till i hit the 14 week mark and hopefully by then i'll be finished - or so is the plan haha. If i need more time to get to my goal i'll stick it out. I got some new inspiration last night and i know definately where my goal lies. [thanks bro :)] I'll hopefully speak or msn chat with fran tomorrow and we'll discuss any necessary changes - if at all necessary.

I also spent some time perfecting my next diet after this cut. It's just over 3500 and it's well ace i must admit. It beats my other diet down with a soggy leaf and it's also Uni friendly haha - not that i particularly care anymore, i have my goal and i'm gonna get it god dammit.

That's all for now.

09-12-2001, 02:33 AM
Hey folks, haven't been online in a few weeks. I gots a new PC now so i shouldn't have any problems from now on in.

Diet has been smashing except for last friday when i had to have some beans on toast and museli to keep me ticking on for what could be another 9 weeks. Just to keep my sanity really.

I've been tanning lately and i'm no longer the milk bottle colour i was...I'm a slight 'off' white now :)

Callipers say i'm close to 10% so another 8-10lbs and i should be sorted. Uni is gonna get in the way at first but after that i'll be spot on hopefully. I got some methods for trying to keep 'on' for the first few days.

Cardio has been encorporated properly this week. It's supposed to be morning cardio but that is too awkward, so i do the stepper in the evening at the local fitness suite. It's a superb way to make my body 'feel' as though it is burning through food and fat. It's like i can feel my metabolism speeding up. I do it first thing on an empty stomach on saturday mornings though. It's ace.

Training has been good lately, although keeping weights and reps the same for leg day means that i didn;t even break sweat on monday night. Disappointing...

I have chest later and i'll post the results mmmk...

09-12-2001, 08:51 AM
session was ok.

Low carb day today and cardio yesterday meant i was already tired y'know.

No progression on anything, but i tired weighted dips for the first time and manged 9 with 15k and 5 with 17.5k

Nothing else is worth posting.

09-13-2001, 01:47 PM
Just done cardio - hard work dammit. 40 minutes on the stepper.

I got weights tomorrow - back, delts and a few curls. I reckon i'll be fooked for it but i'll give my best shot.

Last day of employment tomorrow - uni starts monday. No doubt there will be no leg day next week...

09-14-2001, 01:37 PM
Ok, here's the deal:

I'm usually very strict about training staying exactly the same [even down the same machine i use each and every week] when i diet but i have been my own worst enemy some what recently.
I plan to change up my routine a bit and have been oing it gradually so you may notice some slight differences to my routine.
For instance, i'm gonna do two rows and two vertical rows, 2-3 sets for both. Here's what i'm coming up with at present - this is today's routine:

Weighted supsinated grip chins - 15kg strapped on - 6/7

Close grip [triangular] pull downs - 110kg - 3/4
- 90kg - 8/10

These are gonna be my two vertical rows

DB row - 70kg - 9 [9 with right arm, 8/9 with left]

this is one row - notice only one set to failure - forced reps on these are biomechanically difficult and potential dangerous.

T - Bar row [under hand grip] - 60kg [3 20kg plates] - 8 + 2 <-- this is excellent for forced reps. Notice again, only one set to failure. That is 5 sets in total for back training. This is the first time i have tried under hand grip [thanks to chris] and i must admit i do like it lots.

k, onto delt training, this is pretty much sorted now, although i have currently switched from DB press to Hammer strength press.

Hammer strength Delt press - 100k - 5/6
- 4

Machine side lats - 55kg - 7
[3 drops sets - 45k, 25k and 10k all being a max of 6 reps each - not that i get anywhere near that haha]

Rear delt flyes - 45kg - 8

Cable side lats - 17.5kg - 10 + 1
- 4 rep negatives with 30kg

Today's bicep work is no reflection on my usual training. All the bars had large amounts of weight on them which i could'nt be arsed to shift [and bis were already fried anyhoo] so i did EZ bar preachers haha.

10kg either side of the bar for 12, then 15 either side for 6.

Then straight to Db curls in a sort of superset: 20kg for 5 on each arm.

That was that. I usually do 1-2 sets of Straight BB curls followed by 1 high reps set [12 each arm] of DB curls.

That was the end of that chapter.

I'm gonna do legs on sunday cause this freshers ball on monday is gonna cock it up. I also got cardio tomorrow - damn my legs will be fried. I'll do chest on tuesday [hopefully] and give my legs a rest before cardio again on wed and thurs haha...~sigh~ ah well...

Thsi is freshers week and i plan to have a casual drink on monday and then no more [maybe friday if i opt to go out.]

The freshers week plan looks total arse so the only thing i'm going to is the ball.

Throughout the first few days keeping diet will be hard - i ain't gonna whip open a tub of chicken and rice in front of folks i don't know haha so mrps, pro bars and home made oat bars it is haha...

Hopefully when i get my time table i don;t ave to be ins chool constantly and i'll be able to quickely get the bus home and eat food there before training, going out or even going back to uni.

Upper abdominals are starting to show through very slightly. My chest is looking bigger and fuller [prolly creatine] and the ledge under neath them is beginning to stand out a bit more. Hopefully in 6 weeks i'll be at a stage where the out line of all abs is there [prolly 8lbs ish] and i'll decide whether to keep going to lean as feck stage or to go back to a non-cutting cycle where i eat clean as **** in an attempt to keep what i have worked hard for.

Only time will tell...

09-15-2001, 06:39 AM
Weighed in a 13st 13 today so that's a 1lb drop.

I've knocked out 15g of protein for this week so we'll see how that goes.

I have to try and stick with this despite the adversities of Uni.

I also did some pre-brekkie morning cardio on two Dymetadrine extreme, 2 ripped fuel and 2 strong cups of black coffee haha I'm drinking my green tea and spilling it all over i'm that jittery haha...

My legs are totally kaned now. 10 minute increasing intensity run and 30 minutes on the stepper.

I can feel my body burning food, fat and my metabolism must be through the roof right now.


Ok, forgot to mention that leg day is tomorrow which will be interesting to say the least. I have to reschedule due to this freshers ball thingie on monday.
I'm actually quite worried - there's gonna be a casino and a tattooist there...Leave me with alcohol and money and i'm dreading what's gonna go down...

09-15-2001, 06:43 AM
I just gotta post this in here:


This pic is amazing and pretty much sums up where i wanna go with my weight lifting hobby.

Maybe by the time i turn 19 eh? :)

09-15-2001, 06:49 AM
Half naked guys in your Journal ..... sick perverted comments in mine !!!!! tuttut

Ronan looks class. You'll get there CD, it all boils down to how much you want it.

Stop turning my journal into a comedy sketch BTW.

09-16-2001, 07:08 AM
Damn right i'll get there. I got my spark for the gym back too. I was even thinking that i may do a comp in a few years!

Anyhoo, done legs this morning. as usual it was boring as hell.

I keep everything the same from now on so my legs don;t get sore and i can do cardio. Therefore, nothing progressed as usual.

Uni tomorrow - i gotta get my meals sorted out etc... I'll be going out too. I'll try to keep drinking in moderation.

09-17-2001, 03:13 PM
Done chest today to get it out the way for the week.

I had a bad day at uni due to 5 hours of waiting and was quite annoyed. I knew nothing would progress so i became my own worst enemy and had an ace session.

I did pretty much one set to failure of everything [including inclines] and doen about 7 sets in total. Felt great.

Uni was a kunt yesterday and i forgot my water bottle too so water drank was shite yesterday. I had to replace 3 meals with 2 protein bars and home made oatmeal bars and an MRP. I felt really bad for it actually. Really uncontent.

Anyhoo, i have my timetable for next week and although tuesdays and thursdays are twats i'm gonna stick to diet almost perfectly. I have to use a pro bar or mrp for a couple of the days i think but the rest should be ok.

I rememebred water bottle today so it wasn;t so bad but it was still crap. I also went home between crappy seminars to eat :)

I did 20 minutes on my cycle before bed last night too.

I think i'm gonna do 40 minutes on the stepper later tonight and then take wednesday off completely.

09-18-2001, 12:00 PM
Only did 30 minutes on the stepper. all i could manage.

No nothing tomorrow - i need a full day of recouperation - my last one was last wednesday.

09-19-2001, 10:52 AM
I'm definately feeling this cardio malarkey now. I feel very run down and non-energetic but i guess that was to be expected. I'm doing nothing today so that will help.

Diet has not been 'perfect' since sunday due to uni but i'm making plans now and making mental notes of how i can keep diet pretty much perfect [with the expection of a couple of MRPs or pro bars each week] until i'm finished - which will probably take another 8 weeks or so i suspect. That'll be about 19 weeks altogether and knowing my luck i'll prolly opt to keep going to get to contest weight haha. nah but seriously, 6% was my goal but i'm just gonna keep going until i'm content with my bf levels [just thought i'd let you know hat i'm never satisfied with how i look...]

That's all, just thought i'd give you guys an insight to the bad/hard aspects of cutting.

09-19-2001, 01:59 PM
Ok, nothing to do with training. Just thought i'd mention that i have perked up with the anticipation of saturday's cheat day.

I've bought a pizza and some hob nobs. I'm also gonna munch a couple of fish finger sarnies, a couple of bowls of museli and maybe whatever else i can think of on the day before i go out for my mates birthday, clubbing.

I'll do my morning cardio as well.

I'm considering getting a hold of some ephedrine [if i can] or even some clen for the final few weeks to really get low bf so i can bulk freely without worrying too much about getting fat.

09-19-2001, 03:39 PM
HaHa that pic makes me look rather drunk and skinny if you ask me:D

Lets keep our love affair private Rob ok;) ;) ;)

09-20-2001, 05:00 AM
Sure babe.

I also agree, you're a skinny little biatch Ron.

I think you need to squat and eat steak.

09-20-2001, 01:39 PM
Ok, did cardio earlier. Went ok.

Diet has been perfect today - no mrp's or pro bars thank christ.

The one thing that i realise is not always perfect [especially this week] is water consumption. Basically i need more.

I need to get plenty rest tonight and keep a clear head cause i got something on tomorrow. Wish me luck.

09-21-2001, 12:22 PM
Did bak and delts today. I tried the smith for shoulder press and i must say i liked it. I'm not gonna do DB's anymore cause after 40kg [my current db weight] they jump in 5's and then 10's and that IMO is too much. if i use a hammer strength or a smith i can jump in 5 in total which is much better. I'll do the smith again next week to see if it was just a one off.

Nothing really progressed except my cable side laterals.

Diet has been spot on today - all ready for tomorrow's cheat :)

Water has also been a lot better.

09-22-2001, 03:24 AM
Weighed in at 13st 11.5lbs. That's 193.5lbs to you retards.

I feel so skinny now, but look really quite lean.

The cheat day is today. Actually, it's already begun. I've already ate a banana and apple haha...

Here's what i have eaten today[apart from the above fruit]:

Large bowl oats with raisins
large bowl museli with milk
scrambled eggs - 5 whole, 3 white
slice of gateau
protein bar chocolate flapjack
mrp with 1 scoop isolate
2 fish finger sarnies with ketchup
maccy D's hamburger
large fries
vanilla milkshake
smarties mcflurry
half a packet of hob nobs
lots of milk
lots of lager and a pizza to come

Oh and i bought 'core' by STP and it rocks my pants.

09-23-2001, 07:13 AM
Well i didn;t have a whole pizza, just a few slices.

HAd a few beverages.

I'm never gonna have a binge day and going out day on the same day again.

I was bloated as hell and had to use public commodes TWICE and it wasn't pretty trust me...

Forgot to mention, fat is down by 5g this week.

09-24-2001, 12:55 PM
Core rules. I want to make love to it repeatedly.

I did legs tonight and totally blitzed calves with supersetted drop sets on standing and seated raise. Ace.

Uni is a pain in the ass for diet. All i can say is thank christ for supplements...

My NJ002 top always makes my arms look hooge. I wish i could wear it everyday.

09-25-2001, 01:28 PM
I love one set beyond failure training.

I also incorportated negs more frequently into my routine.

oing 4 plates a side on decline machine press was a good ego booster, not that that matters though...

actually, i think everything pogressed this week cause of the one set only idea. I feel hooge. ace.

cardio for the next two days. Diet will be perfect tomorrow - i had to use supps again today - 10am till 5pm with only 1 hour between is crazy. It doesn;t even fit in with the time i have to eat! bastards.

09-26-2001, 09:20 AM
did 15 minutes of interval sprints which fooked me followed by 15 minutes on the cycle. tiring stuff.

Also, been on the sunbed and i fear i may have burned my little mister. I hope not!

09-26-2001, 10:37 AM
Simple solution: Don't go naked into the tanning bed.

09-27-2001, 12:33 PM
yeah but then i get a whiter than white ass...suppose it's better than a reder than red mista.

Done cardio. i was already exhausted and now i'm fooked. 20 minutes on the stepper [10 mins mod intensity, 10 mins very high intensity] followed by 10 minutes interval sprinting [and i mean sprinting!]

i love food.

09-27-2001, 12:39 PM
You still weight training CD? Or just doing cardio for a while?

09-27-2001, 01:50 PM

here's my current weekly routine:

mon: thighs, calves
tues: chest, tris
wed: cardio
thurs: cardio
fri: back, delts, bis
sat: morning cardio
sun: rest

09-28-2001, 08:54 AM
just done back, delts and bis, here's how it went down:

free weight pull down machine [like dorian uses in blood and guts] - 110k - 9 + 1
CG pulldown - 95k - 8 + 2
DB rows - 70kg - right - 7 [DB banged off bench and i lost grip :mad:
-left- 8
T bar rows - 60k - 7 + 3

[yes you saw right, 4 sets for back]

smith OH press - 45kg - 5 + 2
machine side lats - 60k - 4 + 4
rear delt flyes - 50k - 10
cable side lats - 20k - 20 on both arms + 30k 4 rep negs.

BB curl - 45k - 6 + 2
DB curl - 22kg's 5 ES.

Ta da!

No cardio in the morning - binge day! :D

09-28-2001, 09:09 AM
Do you wish you wasn't so tall CD ???

09-28-2001, 09:13 AM
not really. sitting on the bus is a kunt - it's either back or front but other than that it's ok. why do you ask?

09-28-2001, 09:16 AM
I don't like being this tall. I think us tall guys have to work harder. 5ft 11" is perfect for a bodybuilder.

09-28-2001, 09:20 AM
come up here and let me knock your block off and thus, making you nearer your perfect height.

I think it's ace, it's given me a lot of natural strength to build on.

09-30-2001, 05:24 AM

no more binge days for robboe - they ain't as fun as they seem.

my belly was in constant pain while my mouth was in heaven haha.

you guys would not believe what i put away between 11am and 3am yesterday...

no more cheats for a few weeks either. I need to get my ass in gear and get some ephedrine and possibly some clen for the last two weeks.

10-01-2001, 12:59 PM
good leg day except squat strength was nowhere to be seen. I search high and low but to no avail. I think one of them thievin' gypsy bastards at my gym took it from me, the scum...

diet has been spot on today. Of course i had to go home from uni TWICE to make it so - one time i got home, ate my food and left straight away!

the swelling has subdued and i look pretty good - still a good few lbs to go yet though. But if i finished my diet today then i'd be extremely pleased with how far i have come - 12 weeks for me is amazing. I never thought i'd come this far. hopefully only 6-8 more to go. I'll do them standing on my head. :)

10-01-2001, 01:10 PM
hey rob? did you wind up puking the other day? Saturday was it?

10-01-2001, 01:46 PM

i was bloated between 11am on saturday morning till 9am monday morning though if that's any consolation...

like i said, no more binge days for robboe for a while.

10-01-2001, 01:49 PM
yuk. see what happens when your greedy? glad you're feeling better.

10-01-2001, 01:56 PM
Cheers babe.

10-02-2001, 04:09 PM
did chest today - excellent sesh infact.

bench - 90k - 5
DB flyes - 28k - 9
decline machine press - 170k - 13
weighted dips - extra 20k - 8 + 2 negs
seated skulls - 55k - 6 + 2
V bar pressdowns - 85k - 10

you may notice that there are few/minimal forced reps - basically the only help i got was to finish the set - no purposely forced reps. I'm only gonna do them every so often, especially when cutting. I believe that by not going beyond failure on the bench allowed me to progress significantly on DB flyes and this 'chain reacted' down the line so everything progressed for once which to me brings oh so great joy but the intensity brings great wailing and nashing of teeth...

i hate tuesdays - i'm at uni all day so diet is composed of protein bar and mrp + oatmeal bar between the hours of 10am and 5pm.

diet will be perfect tomorrow - i'll also send dan money for eph and i'll go on the sun bed for 10 minutes before i head to the gym for some jolly ole' cardio. ~sigh~


10-03-2001, 04:10 PM
i did my cardio today. 15 minutes interval sprinting [which killed me] and then 15 minutes fast walking with increasing incline.

i also sent off the moolah to yatesy.




10-04-2001, 02:19 PM
did 30 minutes cardio earlier - nearly killed me.

i'm so exhausted and yes, i'm having a cheat on saturday haha

I deserve it.

10-05-2001, 01:53 PM
training tonight nearly killed me. i was so pleased when it was over. i'm so exhausted and sooo looking forward to cheats tomorrow :hump:

here's how it went down:

pulldown machine - 120k - 6 + 2
CG pull down - 100k - 4 + 2
DB row - 70k - 9 [on each arm]
T bar row - 60k - 6 ----> weird how i can row more on one arm than two...:hump:

Smith OH press - 45k - 6
machine side lats - 60k - 5
rear flyes machine - 55k - 7
cable side lats - 22.5k - Left: 7 + 1, right: 8
shrugs - 60k - 8 ---> felt so heavy!

for biceps, since i really don;t give a shiat, i supersetted the ez bar cul with db curls cause i was too lazy to organise a straight bar...

the oatmeal bar afterwards tasted lush - it was euphoric baby yeah...

i'm so pooped.


ah yeah...

10-05-2001, 01:55 PM

Mystic Eric
10-05-2001, 10:15 PM

10-06-2001, 04:01 AM
i'm reporting those posts to a moderator.

well...i've put on 0.5lbs this week - that's the second time i've put weight on and suprisingly enough the second week i've been doing the extreme HIT. i really believe i'm adding muscle with this training now - there's no chance i'm adding fat i can guarantee.

10-06-2001, 06:23 AM
I love 'Greggs' sausage rolls and custard doughnuts...

10-06-2001, 08:08 AM

10-06-2001, 10:33 AM

just thought i'd ask how long i've been on steroids for?

well according to rock i am...


10-06-2001, 10:40 AM

10-06-2001, 11:14 AM

10-06-2001, 11:18 AM
ben and jerry's cookie dough = :hump:

10-06-2001, 11:34 AM

10-06-2001, 11:34 AM
PS - :hump:

10-06-2001, 01:03 PM
ben and jerry's==anabolic:D

Chris Rodgers
10-08-2001, 11:10 AM
Originally posted by The_Chicken_Daddy
I love 'Greggs' sausage

Hmmm. Who's this Greg guy?? Is he yer boyfriend. On second thought, don't tell me that shiat.


10-08-2001, 12:32 PM

excellent legs sesh today - not cause of weight progression but because of all round intensity.

My squat poundage has taken quite a beating due to cardio btw...

here's how it went down:

squats - 100k - 9 }
70k-12 } Almost like a superset.

Leg press - 230k - 8 -ss- dry hack squat - 12

Extensions - 80k - 8

Leg curl - 45k: Left leg - 6 + 2, right leg - 7 + 1

seated calf - 70k - 10
standing calf raise - 125k - 12

don't you know i'll be sore tomorrow...

diet has been perfect today. Energy levels are ok.

10-09-2001, 01:24 AM
Originally posted by The_Chicken_Daddy
I love 'Greggs'

Originally posted by The_Chicken_Daddy
don't you know i'll be sore tomorrow...


10-09-2001, 01:00 PM
I re-iterate: Hilarious.

Chest day today and it rocked my pants :hump:

Bench - 90k - 6
flyes - 30k - 8
decline machine - 180k - 12 [weight is gradually making it's way up to where i will fail in the 4-8 region.]
weighted dips - bw + 22.5k - 6/7 + 2 negs [really felt these fukers]
seated skulls - 55k - 7 + 1
V bar pressdowns - 90k - 8

I also did some abs today :eek:

diet has been part supps which annoys me greatly but can;t be helped due to Uni. Diet will be spot on tomorrow - also i will have a sun bed and do some cardio. I shall update after that.

ta ta

10-09-2001, 02:05 PM
here's a physique i admired as soon as i saw it:



i can't wait to see him kicking ass in the WWF.

10-09-2001, 02:15 PM
Johnny the Bull... it said on WCW's site (before they were sold...) he could squat 400 for 20 and bench 485x3...

10-09-2001, 02:19 PM
i think you misunderstood: it was squat 485lbs, bench 405 and curl 185lbs.

10-09-2001, 02:32 PM
probably, it's been a while... :)

damn good either way

10-10-2001, 01:55 AM
Pfffftttt !!! Are those his warm up weights.

10-10-2001, 05:43 AM
two things:

firstly, my quadies and hams are hurting more today then they have done in months - i am in a lot of pain and i am lovin' it, lovin' it, lovin' it.

secondly, that top pic of johnny the bull is a good example of how there is no upper chest. you can see how it is genetics that the lower portion of the chest is thicker is a lot of individuals and what you have to do is make the whole chest bigger to make the upper portion more apparent.

those who's chests are as thick at the top as they are at the bottom [sergio olivia for example] are genetically blessed.

update: ok, i did 30 minutes of power walking with gradual increasing incline.

now, for some insane reason i have consumed 6 DE. the wired feeling i can handle; the bad gut i can tolerate; but the thing pissing me off the most is the newly accquired heightend sense of smell. EVERYTHING i smell is really irritaing me - especially my after shave which does not smell like it usually does. these smells are making me sick to the stomach and i'm getting some serious inner rage due to it.


getting to sleep tonight will be interesting...

10-11-2001, 03:50 PM
i should give lessons in intensity - my legs are still knacking!

i managed to do 25 minutes of cycling and running though.

Diet has been pretty much perfecto, excet for the mrp i had between classes cause there was no time for real foodio.

got back delts and bicheps tomorrow.

rah rah rah...

10-12-2001, 10:26 AM
rather shagadelic sesh today.

pulldown machine - 120k - 7
C-G pulldown - 100k - 5 + 2 negs
DB row - 70k - 8
T bar row - 60k - 6 + 2

OH DB press - 38k's - 4 + 1
machine side lats - 60k - 6
rear flyes - 55k - 3 (!) wtf! - 35k - 6
cable side lats - 22.5k - R = 10, L = 9 + 1 + 4 negs w/ 30k

BB curl - 45k - 3 + 2
DB curl - 22k - 6 each side.

diet has been perfect and will be perfect the whole day.
this morning i felt drained but perked right up in time for training.

i'll decide tomorrow morning whether i will do cardio.

i'll update this thing with new weight too, and possibly bf if i do a test.

10-13-2001, 04:03 AM
i dropped 2lbs this week. ace.

10-15-2001, 01:40 PM
excellent leg session again - i'm gonna be in pain for a few days i can tell...

Squats - 100k - 10
press - 230k - 10
hack - 20k - 12 <~~~ still finding my footing with this. it'll be about 50k before i'm at my 'real weight'.
Ext. - 80k - 9 Just!
curls - 45k L - 6/7, R - 8
Seated calf - 70k - 10 [superslow]
standing calf - 125k - 10 [superslow]
seated calf - 25k - 20 [fast]

all in all an excellent sesh - nearly everything progressed!

diet was perfect today also. i feel great!

chest tomorrow.

I'm at school all day too so diet will be supplemented :(

i hate tuesdays...

10-15-2001, 01:42 PM
chigs...i just wanted to say that you are the updatin'-est mofo ever. this journal is long as hell. *lol*

that is all.

oh wait - keep up the good work!

that is all.

10-15-2001, 01:54 PM
yep, that's why i got a journal.

in 5 months i can look back and laugh y'see...

10-16-2001, 03:48 AM
Excellent work, Boberto:)

10-16-2001, 12:55 PM
cheers man.

again, another excellent workout:

bench - 90k - 7+1
Flyes - 32k - 7+1
Decline press - 210k - 7+2 <~~~ this fucker really took it out of me and affected my dips but what can ya do...
weighted dips - 22.5k - 4 + 2 negs
Seated skulls - 55k - 6 + 2
V bar pressdown - 90k - 10

diet has been so so purely because i have to use mrps and pro bars but tuesday is the only time this happens really. diet will be perfecto tomorrow.

I got some cardio to do too - prolly do 30 minutes power walking or so depending on leg soreness.

ta da...

10-17-2001, 09:21 AM
did cardio just earlier - 30 minutes on the treadmill with varying speeds and inclines ranging from a power walk to a moderate jog to a fast run - purely to keep me interested.

diet = ace.

that's pretty much it. I'm off shopping for grub later.

i got cardio tomorrow too after Uni. I'll prolly have to rely on a pro shake for a meal also.

raji raji...

10-18-2001, 03:50 AM
i got cardio later but i wanted to take some time discussing my future plans and ideas.

firstly, i had planned to take a week off training once i had finished dieting since i haven;t had one since easter. well, dieting has run a lot longer than i first predicted so what i plan to do is prolly do another 5 more weeks after this and then eat sensibly and not bulk as such. I'll keep this up till christmas [11 week from now] and then i'll take christmas week off the gym - since the gym is shut a few days over christmas anyway.

another plan is with my shoulders. i currently do delts with back. there are 2 days between chest and back workouts so here's my idea: if i train delts with back one week then do them with chest the next they will have 3-4 days to recover. if the week after i do them with back again that gives them 10 days to recover and also means i'll only be hitting my tris once a week every other week as opposed to twice. i'm hoping this will blow my delts out of all proportion too:thumbup:

like i mentioned earlier, prolly another 5 weeks after this one, so 20 weeks cutting in total. I'll have withdrawl symptoms.

If after 20 weeks i decide i need another couple to look even sexier then i might as well stick it out - i've come this far and i don't believe in doing things by half.

i'm not gonna cheat for 2 weeks either but when i do i got a plan baby:

vanilla cheesecake, cookies, mince pies, apple pie with custard, a pizza and prolly anything else i can find haha...ah yes.

diet will be spot on today cause i can;t be arsed to go to one of my seminars so no supps are necessary. hooray!

i'll update this post later with cardio results etc...

did 20 minutes on the tready and 5 minutes on the cycle.

that's about it really.

10-19-2001, 03:18 AM
diet will be perfect today.

I got back and delts at about 1-2pm so i shall update after that mmmkay?...

something i never mentioned in the previous post was my plan for eating. I've decided not to 'bulk' after this cut. I see no point in adding unnecessary bodyfat. i want to look asthetic so i'm gonna concentrate on eating enough calories and protein and just eating sensibly but also instinctively.

I'll do this for about 15-20lbs at a time and then spend a few weeks cutting down any accumulated bodyfat and then taking a week off training. I figure this is a good plan of action.

ok back delts bis; not an amazing session but it was aight i guess... strength seemed to be down on a lot of exercises:

Pulldown machine - 120k - 7 + 1 [very intense]
CG pull down - 100k - 3 + 2 [wtf?!]
DB row - 70k R - 8, L - 8 [felt so heavy!]
T bar - 60k - 6 + 1 [still no progress]

Cybex delt press - 100k - 6 + 1
machine side lats - 60k - 5/6
cable side lats - 22.5k L - 10, R - 11
decided to drop rear delt flyes cause rows hit them hard enough
BB shrug - 110k - 10

BB curl - 50k - 5 + 1
DB curl - 22k - 7 Each side.

nothing spectacular i'll admit.

I got morning cardio tomorrow for the first time in 4 weeks. I'll try and manage 40 minutes on the stepper. Also, NO cheat day tomorrow - i gotta wait till the saturday after next before i'm gonna cheat again. I'll manage.

I weigh in tomorrow so i'll post an update then.

raji raji...

10-20-2001, 05:21 AM
clocked in at 13st 9lbs today so that's 1.5lbs off since last week. cool. that's 191lbs.

Like i said, no cheat day today, but i'm holding out alright. Just looking forward to 2 weeks on saturday babee!

I also did morning cardio earlier - 30 minutes on the stepper. I feel great right now. Lets hope it keeps up and i don't collapse through exhaustion...

10-22-2001, 10:09 AM
I got legs soon.

Diet has been good - i had to use supps for uni but other than that i'm sweet.

ok, did legs today:

squats - 100 - 11 [one rep increase]
press - 230k - 11 [one rep increase but it wasnt a very good set]
hacks - 25k - 12 [increase in weight of 5k]
ex - 80k - 7/8
curls - 45k: L - 7, R - 8
seated calf - 70k - 11 [increase of one]
standing calf - 125k - 12 [increase of two]
seated calf - 27.5k - 20 [fast rep set]

I also did my abs today because i plan on doing delts tomorrow and i didn;t want to clutter the session with too much. This means that there's no delts with back on friday and my delts will get a 10 day rest.

ta da.

10-23-2001, 02:36 PM
did chest delts and tris today:

bench - 95k - 3
- 90k - 5
DB flyes - 32k - 6 + 1
Decline press - 210k - 8
dips: +22.5k - 5 + 1 neg

Cybex delt press - 100k - 4 + 1
- 70k - 6/7
Cable side lats - 22.5k: R - 8, L - 10 + 2 30k negs

Seated skulls - 55k - 4
V bar press - 90k - 5/6

My tris were pretty much fooked at this point. my delts now get 10 days rest until next friday when i'll hit them with back, therefore this friday is a back bis only session.

diet has been supplemented today due to a full day at uni but i feel ok for it never-the-less.

Diet will be perfecto tomorrow. I'll have a sunbed and then move onto some cardio.

My legs don;t feel too sore today so should be ok for cardio tomorrow.


10-24-2001, 05:49 AM
whatever i said yesterday about not having sore legs was a blatant lie. DOMS is evil.

Anyhoo, diet is spot on today.

i'm off for a sunbed soon and i'll follow it up with some cardio - i'll decide what to do when i get there. I'll update this later with my thoughts.

righty, did 10 minutes cycle followed by 20 minutes on the tready.

i feel ok right now - not exhausted - which = ace.

i'm going shopping tonight for grub.

10-24-2001, 05:56 AM
A ladies man is a tanned man huh ;)

10-25-2001, 01:24 PM
certainly is.

did 20 minutes cardio today - 10 on the bike and 10 on the runner. I would have done more but i needed to b back to do some work for my test tomorrow.

diet = ace and that's all i got to say right now.

back/bis tomorrow. we'll see if these carbs ave helped me there then...

10-26-2001, 06:55 AM
felt frisky today so i did things slightly different:

pulldown machine - 120k - 10 [excellent set - improved 2 reps]
wide hammer grip pull down - 80k - 6
close grip - 95k - 4
deads: warm ups: 60k - 10, 100k - 5 then: 140k - 1 haha...
DB rows - 70k - L - 8, R - 7
Cable row - 75k - 5/6
- 5
Rear flyes - 50k - 4
smith shrugs - 100k - 6
BB curls - 50k - 5
DB curl - 22k - 6 ES
EZ bar - drop sets.

A little more volume than i usually do but hey, i felt like it. Diet will be ace today and has been so far.

I sat my exam thingie today and it went Ok. I'm quietly confident [touch wood].

I got morning cardio tomorrow an i'll prolly do 30-40 minutes on the stepper, but it all depends how i feel at the time.

I weigh in tomorrow too so i'll update in the morning.

10-27-2001, 03:16 AM
ok, weighed in 2lbs lighter, but for me i wouldn;t have guessed it. Mentally i seem to be running in cicrcles right now. So i am now 189lbs i do believe.

I also found a tape measure for the first time in 16 weeks yesterday so did some doble checking:

waist: 34" down from 36-38 [i've been telling people it's 35 for some reason but i doubled checked the morning at 34 it is]
arms: 15 down from 16
calves: 15 down from 16
chest: 44 from 45
quadies: 24 from 26

like i say, it's getting mentally challenging cause with the fat being stripped it's making things appear smaller, but it's prolly all in my head.

I'm telling myself 6 more weeks on this tops but i've palnned to take christmas off no matter what, so after 6 weeks if i'm still not at my goal [god forbid] then i'll carry on for 9 or so weeks and then call it a day [it'll be christmas then :eek:] and that'll be half a year i've spent cutting :eek:

I'm NEVER gonna let myself get that high in bodyfat ever again.

Did 25 mins of morning cardio on a cup of coffee and water.

10 on the stepper, 10 on the tready and 5 on the bike. I was pretty fooked by the end.

Diet was perfect yesterday and will be perfect today also. Cheat day is only seven days away now and i seriously can't wait.

10-30-2001, 03:03 PM
have the site down yesterday really pissed me off, cause i had the best leg workout of my life and i was dying to tell someone.

Let's face it, my squat is still crap at present, but it's working it's way back up. All the stretching for cardio i'm doing has made me even more timber and my squats are going deeper and deeper.

Squats - 100k - failed on the 12th [nice and slow with these]
leg press - 230 - 12 [amazing set - i had the natty BBing competitor watching me so put 111% into it.]
Hacks - 30k - 12 [this weight is working it's way up - these are ass to calves too btw]
Ext - 80k - 7 + 1
Leg curls - 45k - L: 6 + 2, R: 7 + 1
Seated calf - 70k - 10 + 2
Stand calf - 125k - 13
seat calf - 30k - 21 [fast set]

And that's that.

10-30-2001, 03:06 PM
Now onto tonight's session - another ace chest sesh.

Bench - 95k - 3 + 1
90k - 4 + 1
Decline machine - 215 - 6
- 4 + 1
Flyes - 32k - 4 + 1
28k - 5
Dips - +22.5k - 5 + 1
Skulls - 55k - 5 + 1
- 3
V bar press - 90k - 6
- 70k - 5 [no rest between]

I felt a little sluggish at uni today - possibly a crash, but i took some eca and smoothed it right out.

I have some lovely jubbly cardio tomorrow - and a sunbed.


10-31-2001, 06:11 AM
hams are starting to feel slightly sore from monday's leg session, but nothing major.

I have cardio soon and i'm having a sunbed just before.

I'm gonna buy some propeptide too to use for a zero carb protein meal since my low carbs are running out.

If i have say 5 more weeks of dieting, that's a max of 10lbs more i could lose. Judging from how i looked in the mirror i reckon that''' prolly be good enough for me.

10-31-2001, 07:18 AM
just a few things :-

1) Don't get the strawberry flavor. Taste like a rats arse.

2) When are we gonna see some pics

3) Change them damn kegs.

10-31-2001, 09:02 AM
1) i was supposed to get vanilla cream, but i think they've given me 'cement delight' instead.

2) Either 5-9 week or christmas day.

3) do you want these ones sent to you like the last pair? Or would you like extra excrement instead?

I did 10 minute cycle, 10 minute on tready and 5 minute cycle again.

11-01-2001, 02:24 AM
For anyone that has seen 'Blood and guts' by Dorian Yates: the scene where Dorian's training partner starts shouting "Nasty Yates!" came about because he had just drank a propeptide vanilla cream shake two minutes earlier...

11-01-2001, 02:30 AM
lol It aint that bad. Strawberry is worse. Ever tasted Chocolate Pro Mass ?? Yummie Yummie !!

11-01-2001, 02:44 AM
it's the after taste that's bad.

Shame you can't get choco propeptide.

Been to the gym and did 20 minutes on the bike [ i would have done 30 but my ass was killing from the saddle] and then 3 minutes on the tready. If you're wondering why three minutes it was cause i was burstin' for a pittle and couldn;t be arsed to go back after.

The manageress of my gym [who blatantly fancies a piece of my ass] has offered me pro MR cheap - 25 squids cheap infact so i'm gonna get some for the hell of it. She's also seeing how much she can get certain protein powders for to maybe get them for me cheap. She's ace. I may reward her with a good rodgering.

Also, to save on protein i'm gonna take out my scoop of whey in the mornings and replace it with 10 egg whites, and add these to the 2 whole eggs i eat already and eat them separately as a meal in itself. That'll be upwards of 10-11 meals a day. Ace.

11-01-2001, 05:28 PM
so you're gonna eat roughly every hour, or rather 90 minute-ish? that would cause me performance anxiety.

11-01-2001, 05:31 PM
No more than 2.5 hours between any meals.

Some will be 60 minutes between.

11-02-2001, 09:20 AM
Ok, another marvellous session:

Pulldowns - 125k - 6 + 1
Db row - 70k - R - 6, L - 6
60k - R - 6, L - 6
Rest/pause T bars - 60k - 4/2/1/1 - failed on 2nd.
Overhand cable row - 65k - 6
then with little rest: Underhand cable row - 65k - 5

Cybex Delt press - 100k - 5 + 1
- 4
70k - 8
Upright rows - 35k - 10
40k - 6/7
45k - 3 these felt really quite ace y'know...
Cable side lats - 22.5 - L - 8, R - 8 + 3 rep 30k negs

DB shrugs - 55k x2 - 8
60k x2 - 5

BB curl - 45k - 5
- 4 + 1

DB curl - 24k x2 - 3 ES

Seated DB curl - 18k - 3 ES

I'm gonna do shrugs every week from now on in for a bit. I was under the impression that my traps overshadowed my delts, but now that the fat has stripped away and i have more definition i see thi is not true, infact, my traps look quite poo from my perspective. I want to meat them up.

I got my proMR today - chocolate malt. Now you know that is just gonna taste rancid huh?...

I weigh in tomorrow - i don't feel like i've lost anymore than 1lb max. we'll see though, we'll see.

Binge day tomorrow baby! :thumbup:

I'm getting up sharp to start eating earlier haha...

forgot to mention a few things:

firstly, i started on my vp2 properly today. this should last me a while cause i'm only gonna take 2 scoops post train so this in theory should last up to five weeks cause i only train 3 days a week with weights. I'll also be saving on protein by replacing the morning shake with egg whites [10 to be precise :rolleyes:] that should be interesting...

Also, i sent the money off for some metrx proplus today - that should keep sorted along with my propeptide for my zero carb [close enough to zero] mrps to take to school with me.

11-02-2001, 09:30 AM
don't make yourself sick like you did last time you binged chigs....tuttut i will be highly disappointed if you take off on me again.

11-02-2001, 09:53 AM
oh you know i'm gonna...:evillaugh

11-02-2001, 09:56 AM


i don't wanna hear you complaining that your belly hurts though.

11-03-2001, 02:32 AM
well, i'm the same weight as last week, which is good cause i haven't noticed any visible fat loss and i was worried that missing meals may have meant the loss of muscle.

Traps are a bit sore after them uprights and shrugs yesterday...

11-03-2001, 07:41 AM
You can get choco Pro Peptide.

11-03-2001, 07:49 AM
Not from my gym you can't - and that's where i get it cheap.

11-04-2001, 07:58 AM
that was quite a binge day.

17 hours straight between 9am saturday morning and 2am sunday morning.

10,000+ cals easy.

I would have made Gino proud.

Anyhoo, today everything seems to have filled out!

My arms are 16" again, my legs are 25" [and looking solid!], my waist is still looking bulking cause i still got quite a lot of food in there. My calves are back to 16". I also got my mam to measure my shoulder width. I've never done it before. It's 50" on the button. Dunno how good that is or how it compares to the others on this board. Actually, my shoulders look and feel massive today. it's really quite cool.

7 weeks to christmas and i refuse to continue cutting beyond then. I'm also not gonna bother with binge days like that again, maybe the odd cheat day pizza and ice cream, but nothing that big again. I also don't plan on cheating for about 3-4 weeks again now too. Christmas will be my next big cheat day.

The idea behind binge days to speed up the metabolism definately works! Last night i could feel my heart beat in my head!

so we'll say 3-4 weeks strict no cheat dieting, and then maybe a pizza and ice cream day after that; strict for 2-3 weeks after that and binge for christmas and then i'll start trying to add this weight back as lbm.

11-04-2001, 08:02 AM
Wuhoo! Feels good to undo a whole week of dieting. ;)

Fart Barker
11-04-2001, 08:12 AM
Originally posted by The_Chicken_Daddy
10,000+ cals easy

that's gonna be quite a turd :thumbup:

11-04-2001, 08:24 AM
Firstly, lmfao@ fart. Seriously close to crying here.

Secondly, B, i lost nothing this week anyway, so the cheat day would prolly help with the metabolism. I definately felt it.

11-04-2001, 08:36 AM
Just messin'. I can't do binge days while dieting, though. I'd feel....dirty. hehe.

11-04-2001, 11:58 AM
christ, 10,000 beats me... by "best" was around 7-8000 calories. Good job! :D :p

11-05-2001, 08:55 AM
There's prolly food still left in me, but from right now i reckon saturday prolly did put some fat on me, but what the hell...

upped weights on all major exercises today:

squat: 105k - 8 [9th rep was crap]
110k - 5
press: 240k - 12
hacks: 35k - 12 <---fuggin' killed me!
Ex: 80k - 7
Curl: 45k - L-6, R-6
Seated calf: 70k - 7 superslow
standing calf: 125k - 10 superslow
seated calf: 32.5k - 18 fast
standing calf - 55k - 18 fast

Did abs today too.

I usually do chest on tuesdays but i have a test on wednesday so i'm gonna use tomorrow night as revision time. Chest and delts will be moved to wednesday and i'll only do one day of cardio this week which will be thursday, oh and saturday morning.

rah rah rah...

11-07-2001, 09:33 AM
ok, just got back from chest/delts/tris, done today due to the test i sat this morning.

before i write up the workout i wanna say a few things:

firstly, Chocolate malt proMR tastes amazing.

Secondly, despite dieting for almost 18 weeks and carrying this on for another 5-6, i must say i don;t think i'm gonna get into the shape i'd like to, which is quite annoying considering the time i will have spent doing it. This leads me to the christmas picture posting.

I'd rather not post a pic of myself in semi-decent condition for the entire board, therefore, i'm possibly gonna pull out. I'll decide at the time.

I am however, gonna take some pics and i'm gonna send them to the regular readers of this journal - if you guys take your time to read my progression, then you should be the ones who deserve to see my progression.

that's about it right now, so onto the workout:

Bench: 95k - 2 [needed assistance to finish the 3rd]
90k - 4
Decline press: 220k - 4 [failed on 5th]
- 4
Flyes: 32k x2 - 3
28k x2 - 5
20k x2 - 8
Weighted dips: +22.5k - failed on 5th rep.

Now, this is some what unorthodox, but i did my OH presses last in my shoulder routine cause the presses and dips for chest had ruined my tris - this gave me the opportunity to rest them slightly and fatigue my delts to maybe the same level.

Cable side lats: 22.5k - R: 8, L:8
Upright rows: 40k - 9 [failed on 10th]
45k - 5 <---- Really beginning to like these
Cybex delt press: 100k - 2
80k - failed on 5th
40k - 10

Lying skulls: 35k - 10
40k - 6
V bar pressdowns: 90k - 5

All in all a good session.

Notice that i didn't really do any forced reps [only assisted ones to prevent me being crushed by the Barbel]. This was due to the lack of a proper partner at the time and the fact that i don;t think going beyond failure on every set each week will work.

welity, welity, welity...that it.

11-07-2001, 09:36 AM
you can send the nakey ones to my personal address, chigs.

the doc
11-07-2001, 09:40 AM
chicken how are you doing 95 kg (210 lbs) for bench and then 205 kg ( 450 lbs ) for decline? It just seems like a big difference between the two. :)

11-07-2001, 09:45 AM
I was wonderin' the same thing, doc.

11-07-2001, 09:50 AM
It's a decline machine press Doc/B. I use 110k either side.

it's coming frightfully close to my leg press.

11-07-2001, 04:38 PM
The idea behind binge days to speed up the metabolism definately works! Last night i could feel my heart beat in my head!
[/B]Do u think that you really need to consume much fat on a cheat day?We know that carbs are speeding up the metabolism because they get high..hmm sorry.. because they increase T3 production and balance leptin levels.What's the deal with fat on cheat days?Only for "mental" reasons?
Sorry for posting that on your journal but I think it's a good question.

11-07-2001, 04:46 PM
It had nothing to do with dieting Blackie - i just needed to stuff my face with anything and everything.

My diet actually uses rotating amounts of carbs as it is [low carb days, mod carb days and high carb days]

also, feel free to post in here. It makes it more interesting and i like to hear people's thoughts. :)

11-08-2001, 01:40 PM
Well alrighty then, did some cardio today despite the ridiculous conditions outside.

This lower bodyfat is definately making a difference - usually i can handle the cold quite well.

I did 20 minutes cycling and then 10 minutes on the tready. My physical fitness is so good now that i don't even break a sweat doing cardio, but my legs fatigue really quickly. They ain;t no running legs, that's for sure.

I have back/bicheps tomorrow.

11-08-2001, 01:42 PM
is it snowing up by you too?

11-08-2001, 01:43 PM
slight blizzard, no real snow - although my hand froze to the mouse this morning...

11-08-2001, 01:51 PM
d00d..that kinda sucks. :(

11-09-2001, 03:08 AM
Originally posted by The_Chicken_Daddy
My physical fitness is so good now that i don't even break a sweat doing cardio
Well,that's untrue.Sweating is a sign that you're more trained.
It maybe has to do with the weather conditions as well.

11-09-2001, 05:28 AM
I don't believe that for one second.

firstly, i think the amount of sweat has got to be some what genetic.

secondly, when i first start cardio again 9 weeks ago for the first time in several months i sweated like a mofo. Now, the weather isn't that much different and since that time, the amount of sweat i produce has been reducing gradually.

Btw, unrelated topic, i altered my diet today to not eat any carbs and fat in the same meal. The only meal this was happening was breakfast when i had oatmeal and eggs. I've swapped the eggs for the tine of tuna i usually have before bed. we'll see how this works out.

I'll update later with results of back/bi session.

damn cold today again...

11-09-2001, 05:56 AM
Originally posted by The_Chicken_Daddy

Btw, unrelated topic, i altered my diet today to not eat any carbs and fat in the same meal. The only meal this was happening was breakfast when i had oatmeal and eggs. I've swapped the eggs for the tine of tuna i usually have before bed. we'll see how this works out.

That's great.

As for the sweating topic,I had read in a site that the most trained individuals sweat more than the less trained ones.Anyway..
When you started,you had a higher water retention,thus you could sweat more than now...

11-09-2001, 06:05 AM
Originally posted by Wizard
That's great.

tuttut my ass it's great. have you ever eaten tuan for breakfast?... :)

11-09-2001, 06:14 AM
No way! If I had tuna for breakfast I 'd had been vomitting for the rest of the day.. :D

11-09-2001, 06:16 AM
"Location: /"


Stealing my ideas. :D

11-09-2001, 06:21 AM
I also like the Cackerot in 5 years in your signature!

As for the Location:You didn't put a TM so I could steal the idea!..:evillaugh
Can you see it?Because I can't read yours..

11-09-2001, 12:04 PM
ok, back bis:

Notice that this workout was almost dominated by machines.

reverse close grip pulldowns: 125k - 7
- 5
T bars: 60k - 5
- 6 <--one of them weird sets where you bypass the first.
ss 40k - 5
One arm machine rows: 30k - 5
40k - 5
42.5k - 5 Three sets was just me finding my 'real' weight. I like these a lot.
Underhand cable rows: 65k - 9 failed on 10th
70k - 6

I really liked this workout. I think i'm gonna stick with it for a while to see how it goes.

BB curl: 45k - 5 + 1
Cable curls: 50k - 12
60k - 6

I didn't really do much bicep work, and it wasn't that strenuous either - the increased back sets did enough i reckon. The bicep pump did feel good though...That's the last time you see me admitting that though...

~sigh~ morning cardio tomorrow.

I weigh in too. I'll post results afterwards.

11-09-2001, 10:37 PM
update update!

11-10-2001, 04:12 AM
ok, but just cause it's you ;)

I weighed in at 13st 9.5lbs [191.5lbs] which is 2.5lbs heavier than last week. I think last week's binge day has prolly added some fat, but also filled my muscles out with glycogen and water. I don't seem to look any different from how i did last weekend.

That's 18 weeks done. I'm doing 6 more, so this is the 'final furlong' if you will. I don't plan on cheating in these next 6 weeks.

Although i cannot really see it happening, i think if i could get down to 180-182 from these next 6 weeks with no muscle loss then i'd be happy.

Also, i didn;t do any cardio this morning for a collection of reasons:
a) I was really tired and couldn't be arsed [the laziness is my fault and i completely accept that.]
b) I was very hungry upon wakening.
c) I didn;t have the energy.

Well, that's it for now.

11-10-2001, 04:59 AM
Originally posted by The_Chicken_Daddy

Also, i didn;t do any cardio this morning for a collection of reasons:
a) I was really tired and couldn't be arsed [the laziness is my fault and i completely accept that.]
b) I was very hungry upon wakening.
c) I didn;t have the energy.

Well,the reasons you stated are so cheap... tuttut


I skipped cardio this morning too.. laziness.. hunger...


11-10-2001, 05:02 AM
I know they are 'cheap', but 18 weeks of low cals really takes it toll man.

I was gonna use the excuse that my dog ate it, but it some how doesn't fit into the situation...

11-10-2001, 05:05 AM
Yo,anyway your progress is very nice,so some cheat (diet,training) is good for motivation.Keep walking...

11-10-2001, 05:12 AM
I am extremely greatful for your support.

Thank you very much.

11-10-2001, 05:19 AM
also, before i forget, taken off 5g fat off all days, and taken off 10g carbs off all days. I've gone back to the original 2 low, 2 mod, 2 high carb days.

that's all.

11-11-2001, 02:59 PM
Cool beans, man. Your strength level still looks good, but are you feeling drained in your workouts after 18 weeks of dieting?

11-12-2001, 03:59 AM
Drained in general? Yes. Drained for my workouts? No.

As soon as i've finished my last warm up and it's time to step up something clicks and i'm possessed.

Cardio, However, is a different story...

I also slept in this morning.

Recently just getting out of bed is hard, despite getting nearly 9 hours of sleep. I'm gonna have to go to bed earlier.

Legs tonight. I'll update then.

11-12-2001, 11:51 AM
It really is quite amazing. I have been fuked all day long, been on a low carb day today and yet i manage to retrieve an excellent session out of it all.

Funny how things come around - there was a time when i hated squats - now i relish them :)

Monday 12th Novemeber.

Squats: 110k - 7
115k - failed on numer 5
I've opted to drop the reps and up the weight on squats since the hacks and presses have higher reps. I'm gonna use a 4-6 bracket from now on in. I want a 3 plate-a-side squat. :D
Leg press: 245k - 10
Hacks: 40k - 12 again, killed me. I really like these now. I make sure my ass touches the base of the machine haha...It makes up for my lack of flexibility on squats to do the same thing.
extensions: 80k - failed on 8

one leg curls: 45k: L-6, R - 6

I've stalled on both isolation exercises, but i care not since my squats and press are progressing nicely. I've also decided to drop the weight on the curls slightly.

Seated calf: 70k - 8 slow
standing calf: 125k - 11 slow Ace! Both of these progressed this week for once.
seated calf: 32.5k - 16/17 ss standing calf: 55k - 10

I have chest and triceps tomorrow.

T-t-t-t-t-t-t-t-that's all folks.

11-12-2001, 11:57 AM
Yo,hope you had the high GI postworkout shake that you should have.. :D

11-12-2001, 12:11 PM
I had my usual oatmeal and iso thank you very much. :angel:

11-13-2001, 02:15 PM
I have no idea where i get it from.

The second of the two low carb days, a full day at Uni and i'm quite tired by this point, considering postponing the session but i realise how fuked up my schedule would be if i did that this week, so i go anyway, hoping for a miracle. I got it.

Bench: 95k - failed on 3rd
90k - failed on 4th
DB flyes: 32kx2 - 6
- failed on 6th
Decline machine[doc: ;)] press: 220k - 5 + 3 forced! can you say 'ouch'?
weighted dips: +22.5k - 6 + 3 very slow negs. [btw i did 3 cause the second negative was also very controlled and slow.]
Seated skulls: 55k - 5 + 1
- failed on 6th
CG bench: 65k - failed on 4th

I did CG bench today cause i want to help improve my bench. I figure my delts aren't the problem because they're very strong, so i've pinned it to either my chest or my tris. I already do decline presses and dips for chest ancillary work, so i've added in CG bench for tricep work. I'll prolly keep reps on these low and go for strength.

I also found out today that it's my mates birthdays next week and they are having a joint outing to a restaurant. Therefore, the 7 weeks with no cheating will not be - it'll have to be 5 weeks without cheating.

I have cardio tomorrow and i shall do abs also, since i did not do them today. There will be no cardio on thursday night due to a full day at uni and then i am taking my mam to the shakespeare play :) It'll fuk with diet but what the hell, it doesn;t happen every day.

I'll have my weekly sunbed tomorrow also.

Well, that's about it really.

any comments are welcome.

11-13-2001, 03:24 PM
Ok, i've been told to add this by Francy over MSN:

Dropping the incline presses for my chest routine is the best thing i have ever done, in terms of benefits for my chest.

Lately it's been looking the biggest it ever has - especially the upper portion. My reasoning is that my chest is responding better on a whole and thus, the whole chest is growing, giving the appearance of a more developed upper chest.

I am happy.

11-14-2001, 01:54 PM
woo hoo, ten pages.

I did 10 minutes cycle, then 15 minutes on the tready for cardio today, followed by a quick 30 second ab session.

I also had my first full 15 minute session on the sun bed too - i've spent the past 6-8 weeks preping myself for this so i didn;t just fry.

Organisation has been shody today, and i better sort this out for tomorrow cause i have a full day at uni and then i am at the theatre tomorrow. What fun.

11-14-2001, 01:57 PM
hope you covered the willy this time....

11-14-2001, 02:01 PM

I think the little* fella has developed a nice tolerance, besides, he's my bean bag shield.

Note: * Huge.

11-14-2001, 02:03 PM

well alright then. as long as you got it handled.

erm....scratch that.

11-15-2001, 10:26 AM
I'm not gonna scratch it you brute. It needs tender loving care.

Anyway, no cardio today cause i'm off to the theatre. It's gonna be quite a show too - prolly 3 hours long with two 15 minute intervals, so diet is gonna be pretty fukked up, but it's my mam and she's worth it.

I've mashed 2 meals together to try and sort this out.

Anyhoo, diet has been spot on all day today so it concerns me not. Well, not as much anyway.

Back, delts, bicheps tomorrow. I'm looking forward to it too.


11-15-2001, 10:27 AM
what show is this now?

11-15-2001, 10:31 AM
The shakespeare company is back in Newcastle.

It's the 'twelfth night' i believe.

Prince Charles is gonna be in attendance - Half the city around the theatre Royal has been cornered off by Police.

11-15-2001, 10:33 AM
here's the theatre:


11-15-2001, 10:34 AM
ohhhh...Twelfth Night. one of my favorites. is your Mom in it? or are you just going with her?

11-15-2001, 10:36 AM
watching it.

11-15-2001, 10:44 AM
very cool. enjoy yourself! and tell prince charles i said hey!

11-16-2001, 02:20 AM
Fukin hell .... that place looks like the City Hall in Hull. I hade to look at it a few time coz I thought it was.

11-16-2001, 09:15 AM
Ole' Big Ears was indeed there - he was on the balcony above me.

Anyway, back:

reverse close grip pulldown: 125k - 5 + 1
110k - 7
T bars: 60k - 6
65k - 4 [~drop~] 60k - 2 [~drop~] 40k - failed on 4th
one arm row machine: 42.5k: L - 6, R - failed on 6th
underhand cable row: 70k - 8
72.5k - failed on 6th

Cybex delt press: 100k - 6 + 1
105k - 4
upright rows: 45k - 8
50k - failed on 5th

DB shrugs: 60kx2 - 5 [wtf?!]

BB curl: 45k - 6 <~~~~ i may up the weight on these next week if i remember
Cable curl: 60k - failed on 8th.

and that's that.

I weigh in tomorrow. I hope this whole eating tuna for breakfast has been worth it or i won't be best pleased...

I'm also definately gonna do morning cardio too, no matter what.

I'll update then.

that's all folks.

11-16-2001, 09:19 AM
so how was the play itself, chigs?

ps - i envy y'all your architecture.

Paul Stagg
11-16-2001, 09:25 AM
Shome Queshtions:

Why 3 different rows?

What does the "+1" mean? Forced rep?

Are those seated or standing shrugs? (I mean, if you are dieting, shouldn't you be doing shrugs for definition?)

I wouldn't be best pleased if I ate tuna for breakfast, regardless of dieting success.

"best pleased" Brits have such a way with the language.. It's like you invented it, or something.

11-16-2001, 09:35 AM
T, some parts were really funny and the folks were ace actors, although it was in old english and so i didn't have a clue. :rolleyes:

Shome Queshtions:

I am still laughing at this :thumbup:

Why 3 different rows?

more experimental thing than anything. My DB rows plateaued [i've been doing them for like a year now] so i switched to the one arm row machine. I can go quite heavy on T bars and cause they're supported there's no cheating like a person could do with BB rows for instance. As for cable rows, i used to finish my back workout with one set of close grip rows just to flush with blood and this has stuck. I did 2 sets today cause i reached 8 reps with a particular weight quite comfortably so tried a heavier weight. I suppose it could be argued that they aren't really necessary but it's done no harm thus far. My back is pretty sexy from what i can see of it.

What does the "+1" mean? Forced rep?


Are those seated or standing shrugs? (I mean, if you are dieting, shouldn't you be doing shrugs for definition?)

standing, and i think i've slightly pulled a muscle in my back getting the fukers up. It was a lapse of concentration due to some cluefuck suddenly decideing to take his rage out on the stupid bastard speed ball behind the free weights area. Nothing serious though.

oh, and the upright rows are for the definition.

I wouldn't be best pleased if I ate tuna for breakfast, regardless of dieting success.

I am hardcore.

"best pleased" Brits have such a way with the language.. It's like you invented it, or something.

the Brits can do what the fuk they want cause i don't speak english!

Paul Stagg
11-16-2001, 09:58 AM


(Are you doing hardcore cardio?)

11-16-2001, 10:01 AM
it was hardcore for the first week that i did it, then i kinda fizzled out to medio-core and now it's pretty much soft-core.

And i'm betting that by week 22 it'll be flabby-core. :)

11-16-2001, 10:06 AM
hey paulie!

shut up about the hardcore cardio. it really exists you know.:nod:

Paul Stagg
11-16-2001, 10:11 AM
Suuuure it does.


11-16-2001, 10:13 AM
assface! :mad:

Paul Stagg
11-16-2001, 10:18 AM

11-17-2001, 05:09 AM
well, i weighed in a couple of lbs lighter this morning. It's prolly just the weight i put on during my binge day though hahah...

well, that's 19 weeks down.

i did morning cardio too - 15 minutes on the stepper and 10 minutes on the bike.

I have to move legs forward a day because i'm off out for a couple of mates birthdays on monday. It'll be my last cheat of this diet until i'm done.

I will have my last day of dieting on Friday 21st of December. That will be 24 weeks of dieting.

I am hardcore.

And that is all.

11-17-2001, 06:13 AM
almost 6 full months huh chigs?

you are hardcore. question though.....did you have a binge day? you weighed in lighter so the tuna paid off, though, no?

oh...and nessum dorma is the sh*t. puccini = ace.