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benno
05-23-2009, 08:39 AM
Hey :) Thanks for viewing!

This will be my first journal which will help me keep a close view on my lift results throughout my program to see what gains i make. Within the next year of so i'd love to compete and know that i will be working as hard as ever in and out of the gym. Previously to this workout ive trained for about 2 years now, i wouldnt say hardcore for the whole 2 years though. Ive always prefered 1 Body day per day splits to 3 or 4 day splits.

So for a quite some time ive done this split:

Chest
Arms
Legs
Back
Shoulders
OFF
OFF

Recently over the past week of so i bought the newest arnold schwarzenegger book " The new encyclopedia of bodybuilding " Arnold has always been someone ive always idolized in the bodybuilding world and this book i totally RECOMMEND to anyone from beginner to competing levels.

Over the next 30 days, i will be using a advanced (level 1) program out of this book which is quite a lot different to my normal training routines and will be interesting to see what gains i make. A lot of the routine ive copyed the exercises which he recommends to do but added another split routine to make it a 3 day split. I did this so im not in the gym for over 2 hours and to break it up a bit and will give certain bodyparts more rest. The routine looks like this starting this monday:

Monday: ( WORKOUT #1 ) Chest Back Calves
Tuesday: ( WORKOUT #2 ) Biceps Triceps Forearms
Wednesday: ( WORKOUT #3 ) Quads Hammys Shoulders
Thursday: ( WORKOUT #1 ) Chest Back Calves
Friday: ( WORKOUT #2 ) Biceps Triceps Forearms
Saturday: ( WORKOUT #3 ) Quads Hammys Shoulders
Sunday: OFF

The exercises of the 3 SPLITS

Monday: ( WORKOUT #1 ) Chest Back Calves

CHEST

Barbell Bench Press (1 Warmup , 4 Sets )
14-16 Reps (Warmup)
10-12 (Workset)
8-10 (Workset)
4-6 (Workset)
4-6 (Workset)

Barbell Incline Bench Press ( 4 Sets )
10-12 (Workset)
8-10 (Workset)
4-6 (Workset)
4-6 (Workset)

Dumbbell Flys ( 3 Sets )
10-12 (Workset)
8-10 (Workset)
4-6 (Workset)

Cable Crossovers ( 3 Sets )
12-15 (Workset)
10-12 (Workset)
8-10 (Workset)

Pullovers ( 3 Sets )
12-15 (Workset)
12-15 (Workset)
12-15 (Workset)

BACK

Chin Ups ( 4 Sets )
(Min of 10)
(Min of 10)
(Min of 10)
(Min of 10)

Close Grip Chins ( 4 Sets )
(Min of 10)
(Min of 10)
(Min of 10)
(Min of 10)

T-Bar Rows (Freeweight , 4 Sets )
12-15 (Workset)
10-12 (Workset)
8-10 (Workset)
6-8 (Workset)

Bent Over Barbell Rows ( 4 Sets )
8-12 (Workset)
8-12 (Workset)
8-12 (Workset)
8-12 (Workset)

CALVES

Seated Calf Raises ( 4 Sets )
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)

Standing Calf Raises ( 4 Sets )
12-15 (Workset)
10-12 (Workset)
6-8 (Workset)
6-8 (Workset)

ABS

Crunches ( 3 Sets )
(Min of 20)
(Min of 20)
(Min of 20)

Tuesday: ( WORKOUT #2 ) Biceps Triceps Forearms

BICEPS

Standing Easy Barbell Curls ( 1 Warmup , 4 Sets )
14-16 (Warmup)
10-12 (Workset)
8-10 (Workset)
6-8 (Workset)
4-6 (Workset)

Incline Dumbbell Curls ( 4 Sets )
6-8 (Workset)
6-8 (Workset)
6-8 (Workset)
6-8 (Workset)

Concentration Curls ( 3 Sets )
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)

TRICEPS

Skullcrushes ( 4 Sets )
10-12 (Workset)
8-10 (Workset)
6-8 (Workset)
4-6 (Workset)

Pushdowns ( 3 Sets )
6-8 (Workset)
6-8 (Workset)
6-8 (Workset)

One Arm Extensions ( 3 Sets )
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)

FOREARMS

Barbell Wrist Curls ( 4 Sets )
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)

Reverse Barbell Wrist Curls ( 3 Sets )
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)

ABS

Seated Leg Tucks ( 3 Sets )
(Min of 20)
(Min of 20)
(Min of 20)

Flat Bench Leg Raises ( 3 Sets )
(Min of 10)
(Min of 10)
(Min of 10)

Wednesday: ( WORKOUT #3 ) Quads Hammys Shoulders

QUADS

45 Degree Leg Press ( 1 Warmup , 4 Sets )
15-20 (Warmup)
10-12 (Workset)
8-10 (Workset)
6-8 (Workset)
4-6 (Workset)

Lunges ( 3 Sets )
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)

Leg Extensions ( 3 Sets )
4-6 (Workset)
4-6 (Workset)
4-6 (Workset)

HAMMYS

Straight Leg Deadlifts ( 4 Sets )
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)

Leg Curls ( 4 Sets )
16-20 (Workset)
10-12 (Workset)
8-10 (Workset)
6-8 (Workset)

SHOULDERS

Seated Dumbbell Press ( 1 Warmup , 4 Sets )
14-16 (Warmup)
10-12 (Workset)
8-10 (Workset)
4-6 (Workset)
4-6 (Workset)

Dumbbell Lateral Raises ( 4 Sets )
8-10 (Workset)
8-10 (Workset)
8-10 (Workset)
8-10 (Workset)

Dumbell Bent Over Laterals ( 4 Sets )
8-10 (Workset)
8-10 (Workset)
8-10 (Workset)
8-10 (Workset)

Barbell Shrugs ( 3 Sets )
10-12 (Workset)
10-12 (Workset)
10-12 (Workset)

ABS

Twisting Crunches ( 3 Sets )
(Min of 20)
(Min of 20)
(Min of 20)

Vertical Bench Leg Raises ( 3 Sets )
(Min of 15)
(Min of 20)
(Min of 20)

Finally!! :) Thats it....

I will obviously change it up over the 30 days by doing a HeavyDays on Bodyparts or Go for reps on another to shock the muscles. I will also include other training methods to keep each muscle group guessing and if im not happy with the results like:

Forced Reps
Cheat Reps
Partial Reps
Negative Reps
Forced Negatives
Supersets
Dropsets
Stripping Method
I Go/You Go
21's

I will Be taking measurements on weight and bodyparts tomorrow sometime so stay posted. Then finally ill add my first workout Monday :)

If anyone could follow my program and keep me posted on how i went throughout workouts it would be really appreciated! Support will only help my detication and its always good to get some feedback on workouts. I promise to do the same back :)

Thanks guys, all the best :cool:
TRAIN HARDDDDDDDDDDDD
Benno.

benno
05-25-2009, 07:05 PM
Workout was really different compared to a 1 bodypart per day split. The volume and the intensity really made me work. Having 1 minute rests ment that i got tired very quickly compared to last programs having 2-3 minutes. Today my chest is so smashed through the front delts , outer pecks and right across the upper/middle pecks. Lats are also very tired :) Calfs arent so.. i dont seem to get that sore calfs might change it up on my next workout incorporating high rep supersets. I ended up exchanging pull overs to uppercuts as the pull overs were putting bad strain on my delts.

Overall 9/10

Monday: ( WORKOUT #1 ) Chest Back Calves

CHEST

Barbell Bench Press (1 Warmup , 4 Sets )
14-16 Reps (Warmup) 16 @ 40kg
10-12 (Workset) 10 @ 70kg
8-10 (Workset) 8 @ 72.5kg
4-6 (Workset) 5 @ 75kg
4-6 (Workset) 3 @ 75kg

Didnt quite make the rep range in the last set, wud have if i had a spoter!

Barbell Incline Bench Press ( 4 Sets )
10-12 (Workset) 6 @ 60kg
8-10 (Workset) 8 @ 50kg
4-6 (Workset) 6 @ 55kg
4-6 (Workset) 5 @ 55kg

Obviously my first set the weight was too heavy coming straight from the flat benches.

Dumbbell Flys ( 3 Sets )
10-12 (Workset) 10 @ 15's
8-10 (Workset) 8 @ 17.5's
4-6 (Workset) 5 @ 20's

These felt REAL good.

Cable Crossovers ( 3 Sets )
12-15 (Workset) 12 @ 36kg
10-12 (Workset) 10 @ 41kg
8-10 (Workset) 7 @ 46kg

Again these felt good.

Uppercuts ( 3 Sets )
12-15 (Workset) 12 @ 18kg
12-15 (Workset) 12 @ 14kg
12-15 (Workset) 12 @ 9kg

By this exercise my chest was completely spent. These i felt hit really well on the lower outer pecks.

Total time: 44mins Calories Burnt: 520 Average Heart Rate: 137

BACK

Chin Ups ( 4 Sets )
(Min of 10) 9 @ BW
(Min of 10) 5 @ BW
(Min of 10) 5 @ BW
(Min of 10) 4 @ BW

These i felt really hard having 1 minute rests. Found i cud get close to my range on the first set but lacked badly in the next 3. One of my goals is to get 10+ reps bodyweight over 4 sets.

Close Grip Chins ( 4 Sets )
(Min of 10) 10 @ assisted 40kg
(Min of 10) 9 @ assisted 40kg
(Min of 10) 10 @ assisted 45kg
(Min of 10) 10 @ assisted 45kg

These i still griped overhand, exactly the same as a wide grip chin though i griped ALOT closer together. By this exercise my lats were hit hard so i changed the volume by increasing the weight assisted so i could lift within the rep range. I felt this worked really well!

T-Bar Rows (Freeweight , 4 Sets ) NOT including the olympic bar in weight
12-15 (Workset) 12 @ 40kg
10-12 (Workset) 12 @ 50kg
8-10 (Workset) 8 @ 60kg
6-8 (Workset) 8 @ 60kg

These hit the mid back and traps really hard, felt perfect.

Bent Over Barbell Rows ( 4 Sets )
8-12 (Workset) 12 @ 40kg
8-12 (Workset) 12 @ 40kg
8-12 (Workset) 12 @ 40kg
8-12 (Workset) 12 @ 40kg

These felt really good after the T-bars and tied in well for back thickness.

Total time: 43mins Calories Burnt: 489 Average Heart Rate: 135

CALVES

Seated Calf Raises ( 4 Sets )
10-12 (Workset) 12 @ 60kg
10-12 (Workset) 10 @ 60kg
10-12 (Workset) 9 @ 60kg
10-12 (Workset) 10 @ 55kg

Standing Calf Raises ( 4 Sets )
12-15 (Workset) 15 @ 60kg
10-12 (Workset) 10 @ 70kg
6-8 (Workset) 10 @ 80kg
6-8 (Workset) 7 @ 90kg

Total time: 13mins Calories Burnt: 133 Average Heart Rate: 128

ABS

Crunches ( 3 Sets )
(Min of 20) 30Reps
(Min of 20) 25Reps
(Min of 20) 20Reps

Total time: 4.5mins Calories Burnt: 35 Average Heart Rate: 115

WORKOUT TOTAL: 104.5MINS
CALORIES BURNT: 1177

benno
05-25-2009, 07:09 PM
Later today i will be doing workout #2 with my new supplements that arrived today :) I will post the workout tonight!

Gaspari:

Superpump 250
Size On

Will be interesting to see what difference these make!

Will keep you's posted!

benno
05-26-2009, 04:31 AM
Workout felt really good, triceps and biceps were hit really hard. Biceps got really sore during the day from yesterday chins , also made it more difficult to do curls with very tender front delts, other than that perfect :)

Workout 9/10

Tuesday: ( WORKOUT #2 ) Biceps Triceps Forearms

BICEPS

Standing Easy Barbell Curls ( 1 Warmup , 4 Sets )
14-16 (Warmup) 16 @ 20kg
10-12 (Workset) 12 @ 30kg
8-10 (Workset) 8 @ 35kg
6-8 (Workset) 8 @ 35Kg
4-6 (Workset) 4 @ 40kg

Incline Dumbbell Curls ( 4 Sets )
6-8 (Workset) 8 @ 12.5's
6-8 (Workset) 6 @ 15's
6-8 (Workset) 6 @ 15's
6-8 (Workset) 8 @ 12.5's

Concentration Curls ( 3 Sets )
10-12 (Workset) 13 @ 8's
10-12 (Workset) 11 @ 10's
10-12 (Workset) 10 @ 10's

Total time: 30mins Calories Burnt: 316 Average Heart Rate: 131

TRICEPS

Skullcrushes ( 4 Sets )
10-12 (Workset) 15 @ 25kg
8-10 (Workset) 8 @ 30kg
6-8 (Workset) 5 @ 30kg
4-6 (Workset) 4 @ 30kg

These were difficult with very small rest time.

Pushdowns ( 3 Sets )
6-8 (Workset) 7 @ 80kg (Spot)
6-8 (Workset) 8 @ 70kg (Spot)
6-8 (Workset) 6 @ 60kg

One Arm Extensions ( 3 Sets )
10-12 (Workset) 14 @ 6's
10-12 (Workset) 10 @ 8's
10-12 (Workset) 10 @ 8's

Total time: 22mins Calories Burnt: 228 Average Heart Rate: 129

FOREARMS

Barbell Wrist Curls ( 4 Sets )
10-12 (Workset) 14 @ 30kg
10-12 (Workset) 10 @ 30kg
10-12 (Workset) 8 @ 30kg
10-12 (Workset) 10 @ 25kg

Reverse Barbell Wrist Curls ( 3 Sets )
10-12 (Workset) 12 @ 15kg
10-12 (Workset) 10 @ 15kg
10-12 (Workset) 10 @ 12.5kg

Total time: 11mins Calories Burnt: 81 Average Heart Rate: 114

ABS

Seated Leg Tucks ( 3 Sets )
(Min of 20) 22 Reps
(Min of 20) 20 Reps
(Min of 20) 20 Reps

Flat Bench Leg Raises ( 3 Sets )
(Min of 10) 8 Reps
(Min of 10) 7 Reps
(Min of 10) 6 Reps

Need more work :) Next time.

Total time: 11mins Calories Burnt: 97 Average Heart Rate: 119

WORKOUT TOTAL: 74MINS
CALORIES BURNT: 722

benno
05-26-2009, 04:38 AM
Anyone around? :) Any input is appreciated..

benno
05-28-2009, 01:04 AM
Sorry, was really busy yesterday so i didnt have time to put this up. So here it is :) Today my legs are absolutey smashed! Glutes,Hams,Groin and Quads! I Struggled walking up the gym stairs thats for sure.

Wednesday: ( WORKOUT #3 ) Quads Hammys Shoulders

QUADS

45 Degree Leg Press ( 1 Warmup , 4 Sets )
15-20 (Warmup) 15 @ 200kg
10-12 (Workset) 12 @ 250kg
8-10 (Workset) 10 @ 300kg
6-8 (Workset) 6 @ 320kg
4-6 (Workset) 4 @ 320kg

These felt REAL good, considering i didnt have my ipod working for my whole workout :(

One legged Lunges ( 3 Sets )
10-12 (Workset) 12 @ 9kg DB'S
10-12 (Workset) 12 @ 9kg DB'S
10-12 (Workset) 12 @ 9kg DB'S

These were super effective and hard... Hit the glutes and groin BIGTIME. :)

Leg Extensions ( 3 Sets )
4-6 (Workset) 6 @ 91kg
4-6 (Workset) 6 @ 91kg
4-6 (Workset) 6 @ 91kg

By the time i got to extensions i could barely feel my quads. Next workout ill def be going heavier on these tho :)

HAMMYS

Straight Leg Deadlifts ( 3 Sets )
10-12 (Workset) 12 @ 60kg
10-12 (Workset) 10 @ 80kg
10-12 (Workset) 10 @ 80kg

Should be able to go heavier on these next workout.

Leg Curls ( 4 Sets )
16-20 (Workset) 16 @ 35kg
10-12 (Workset) 10 @ 40kg
8-10 (Workset) 9 @ 40kg
6-8 (Workset) 5 @ 45kg

These went well

Total time: 57mins Calories Burnt 745 Average Heart Rate: 146

SHOULDERS

Seated Dumbbell Press ( 1 Warmup , 4 Sets )
14-16 (Warmup) 16 @ 15kg DB'S
10-12 (Workset) 10 @ 22.5kg DB'S
8-10 (Workset) 9 @ 22.5kg DB'S
4-6 (Workset) 4 @ 27.5kg DB'S
4-6 (Workset) 4 @ 27.5kg DB'S

Felt awesome as usual. Had no spoter though to force more reps. :(

Dumbbell Lateral Raises ( 4 Sets )
8-10 (Workset) 10 @ 7kg DB'S
8-10 (Workset) 8 @ 8kg DB'S
8-10 (Workset) 10 @ 6kg DB'S
8-10 (Workset) 10 @ 6kg DB'S

With little rest these got really hard over each set.

Dumbell Bent Over Laterals ( 4 Sets )
8-10 (Workset) 10 @ 8kg DB'S
8-10 (Workset) 10 @ 8kg DB'S
8-10 (Workset) 8 @ 8kg DB'S
8-10 (Workset) 10 @ 7kg DB'S

These felt good.

Barbell Shrugs ( 3 Sets )
10-12 (Workset) 12 @ 100kg
10-12 (Workset) 12 @ 110kg
10-12 (Workset) 12 @ 110kg

Total time: 38mins Calories Burnt 446 Average Heart Rate: 137

ABS

Twisting Crunches ( 3 Sets )
(Min of 20) 20 reps
(Min of 20) 20 reps
(Min of 20) 20 reps

Vertical Bench Leg Raises ( 3 Sets )
(Min of 15) 15
(Min of 20) 15
(Min of 20) 15

Haha these were hard, not far off 20 rep sets though.

Total time: 10mins Calories Burnt 82 Average Heart Rate: 118

WORKOUT TOTAL: 105 MINS
CALORIES BURNT: 1273
AVERAGE CALORIES PER/MIN: 12.12

benno
05-28-2009, 01:32 AM
Workout was pretty good! Still lacking in Flat bench press i feel! Was hard though cause i was still sore in the outer peck and front delt. Im sure i will get used to this training within a few weeks though. Workout was almost 20mins quicker too compared to my last workout #1! So was a very intense workout.

CHEST

Barbell Bench Press (1 Warmup , 4 Sets )
14-16 Reps (Warmup) 16 @ 40kg
10-12 (Workset) 12 @ 70kg
8-10 (Workset) 7 @ 72.5kg
4-6 (Workset) 3 @ 75kg
4-6 (Workset) 4 @ 70kg

Did struggle with this exercise i feel. Part of the probelm is that i was still sore from the previous workout and still had no spoter.

Dumbbell Incline Bench Press ( 4 Sets )
10-12 (Workset) 12 @ 25kg DB'S
8-10 (Workset) 8 @ 27.5kg DB'S
4-6 (Workset) 6 @ 27.5kg DB'S
4-6 (Workset) 5 @ 27.5kg DB'S

Changed barbell incline to DB incline as ive always prefered DBS and get better benefit.

Dumbbell Flys ( 3 Sets )
10-12 (Workset) 12 @ 15's
8-10 (Workset) 9 @ 17.5's
4-6 (Workset) 5 @ 20's

These felt REAL good. Quite a big difference compared to last workout.

Cable Crossovers ( 3 Sets )
12-15 (Workset) 15 @ 36kg
10-12 (Workset) 12 @ 41kg
8-10 (Workset) 7 @ 46kg

Managed to get a extra 5 reps more than last workout over the 3 sets. Again these felt good.

Machine Pullovers ( 3 Sets )
12-15 (Workset) 12 @ 52.3kg
12-15 (Workset) 12 @ 50kg
12-15 (Workset) 12 @ 47.5kg

Decided to change uppercuts to pullovers to isolate the serratus. These worked really well at the end of the chest workout.

Total time: 41mins Calories Burnt: 528 Average Heart Rate: 136

BACK

Chin Ups ( 4 Sets )
(Min of 10) 10 @ BW
(Min of 10) 5 @ BW
(Min of 10) 5 @ BW
(Min of 10) 5 @ BW

These again were difficult with little rest. Did manage to hit 10 reps on the first set though, and managed to get 2 extra reps over the 4 sets compared to last workout.

Close Grip Chins ( 4 Sets )
(Min of 10) 11 @ assisted 40kg
(Min of 10) 10 @ assisted 40kg
(Min of 10) 11 @ assisted 45kg
(Min of 10) 11 @ assisted 45kg

Felt better and got more reps than last workout.

T-Bar Rows /w V Grip. (Freeweight , 4 Sets ) NOT including the olympic bar in weight
12-15 (Workset) 15 @ 50kg
10-12 (Workset) 10 @ 55kg
8-10 (Workset) 8 @ 60kg
6-8 (Workset) 8 @ 60kg

These hit the mid back and traps really hard again. Heaps better than last workout in the first two work sets.

Bent Over Barbell Rows ( 4 Sets )
8-12 (Workset) 12 @ 40kg
8-12 (Workset) 10 @ 50kg
8-12 (Workset) 10 @ 50kg
8-12 (Workset) 10 @ 50kg

Huge improvement from last workout. :)

Total time: 33mins Calories Burnt: 400 Average Heart Rate: 141

CALVES

Supersetted Both Calf Exercises with 1 minute rests over the 4 worksets. Really burnt my calfs out and felt great. Also got plenty more PB'S on the Seated

Seated Calf Raises ( 4 Sets )
10-12 (Workset) 15 @ 60kg
10-12 (Workset) 10 @ 62.5kg
10-12 (Workset) 10 @ 62.5kg
10-12 (Workset) 9 @ 60kg

Standing Calf Raises ( 4 Sets )
12-15 (Workset) 15 @ 60kg
10-12 (Workset) 11 @ 65kg
6-8 (Workset) 7 @ 75kg
6-8 (Workset) 6 @ 75kg

Total time: 9mins Calories Burnt: 95 Average Heart Rate: 135

ABS

Crunches ( 3 Sets )
(Min of 20) 40Reps
(Min of 20) 30Reps
(Min of 20) 20Reps

Total time: 3.5mins Calories Burnt: 25 Average Heart Rate: 113

WORKOUT TOTAL: 86.5MINS
CALORIES BURNT: 1048
AVERAGE CALORIES PER/MIN: 12.11

Workout was awesome :) Cya guys.

Clifford Gillmore
05-28-2009, 02:19 AM
Hey benno, where is Australia are you?



Oh, and throw out that arnold book. Now. Its rubbish, your doing too much work - you could train twice as hard as you are now and do it in half the time, seeing more results.

benno
05-28-2009, 03:05 AM
Hey benno, where is Australia are you?



Oh, and throw out that arnold book. Now. Its rubbish, your doing too much work - you could train twice as hard as you are now and do it in half the time, seeing more results.

Hey Risk10k,

First of all thanks for the reply, my first :)

Im from a Place south of Perth Western Australia called Bunbury. Your very open and straight to the point i see haha, but thats cool! Why is it you think the arnold book is so rubbish? Im very aware my training has big volume and i havent trained this way before so im willing to give it a go for 5 weeks ( 6days train per week ) for a total of 30days. Ive done plenty of other programs and would be interested in seeing what results i could get from a workout produced by arnold. Obviously its a short time workout program of 30days meaning if i dont get results i simply will change. If i do get very good results i will mix new exercises into other exercises ( which i felt gave me great results ). I like the program as i can train major muscle groups twice and completely different. Like every 3 workout on major muscle groups like chest i will train heavy 4-6 reps. What is it you have in mind?

Benno.

Clifford Gillmore
05-28-2009, 03:48 AM
Heh, I'm in Thornlie in Perth :)


There is ALOT of studies into workout time, time under tension, sets and reps for hytrophey/strength gain, body part splits and time between training body parts. I would comfortably say that arnold probally never planned half of the workouts in the book, but I digress. Its not a very sound routine, but if you would like to attempt it - go for it! I'd recommend checking out WBB1 on the main site for 3 or 4 months before changing things up, or even BGB if you find that you are a little more advanced (I've had great success with very simple routines).

Another thing to think about is intensity. If I trained with full intensity doing your routine, I'd be stuffed! High intensity interval training makes you grow ALOT faster, something else to consider. Just sticking with compounds is the way to go, add supplemental exercises and thats it. Work on getting stronger above all, and focus on eating well :)