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Tank23
01-03-2003, 06:35 AM
Hey all, I've decided to start a journal, it should help me to keep motivated. I'm 18 years old, 5'9" tall and I weigh approx 160lbs at about 15-20% bf (estimate).

At the moment I'm cutting up. I've been cutting for about a month and a half. In this time I've managed to shed approx 5cm or so off my waist.

I've been lifting for about 2 years, but I don't like to say that, as in the beginning I didn't know anything at all, and it's amazing that I put on any muscle, before quickly hitting a plateau. I've been training seriously for about the last 8 months, but it is only in the last 6 months or so that I've been paying better attention to my diet.

I have recently completed 2 cycles of HST, one during a bulking period, and the other during a cutting period. I am now looking to increase strength, and add tiny amounts of muscle while cutting up. I know that it is possible to add tiny amounts of muscle while losing fat, even if it is not possible in theory(?).

For the past week I have used the Max OT training program, but I have come to the conclusion that at this point in time, it is unsuitable for me. I say this, because my job (a temporary job for the summer) requires a lot of physical work for 8 hours a day, and I come home pretty wrecked, therefore a 5 day split is not well suited to my current lifestyle.

I'll most probably do a standard push/pull/legs split, with low-medium volume.

-Tank

bradley
01-03-2003, 05:37 PM
Good luck with the journal.

TMan
01-03-2003, 05:49 PM
How did those HST cycles work for ya? Were you happy with the results?

Good luck!

Tank23
01-03-2003, 07:10 PM
Thanks guys.

TMan, the HST cycles seemed to have went alright, though I wish I had gauged my progress more, but due to time constraints (final year of high school) I never really bothered measured any bodyparts. Though in my first cycle, I gained 8kg in 8 weeks, some of that has gotta be muscle.

I will most probably cycle HST and HIT. So I'll see how my future cycles of HST go, I'll be sure to monitor it closely. But yeh...it seems to work alright, give it a go sometime.

Tank23
01-04-2003, 04:15 AM
Sleep: 10 hours last night

Diet: Eaten 4 meals so far today, and I'm already over my daily caloric intake, I need to control my diet better. Took an ECA pill at 11.30am and 5.45pm, looks like they've been wasted since I'll be in a caloric surplus today.

Meal 1: 2 cups orange juice, 1 serve Horleys Essential Protein, 2 slices w/meal bread, 2 beef sausages

Meal 2: went out to hand in my resume at 2 Health Food stores today, so i picked up a 'Musashi Fruit and Nut Recovery slice', better than eating take away food.

1 serve: 55g carbs, 5.5g fat, 30g protein, 366 cals

Snack: snacked on 2 pieces of chocolate before my workout :(

Meal 3: Post workout: 1 serve Horleys Essential Protein, 5g creatine, 1 cup of orange juice

Meal 4: 100g chicken breast, 20g reduced fat mayo, 2 slices w/meal bread, 1 cubic inch of feta cheese, tomato, lettuce, 'fat free' salad dressing, a few olives

Meal 5: 1 McDonalds Double cheeseburger meal and 1 oreo mcflurry :(

Meal 6: 100g chicken breast, 1 slice kraft light cheese, 2 cups of tea, 4 biscuits

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

Training: Chest & Abs

bench: 4 reps, 3 reps, 3reps @57.5kg (126.5 lbs)
incline DB bench: 5 reps, 4.5 reps, 4 reps @ 22.5kg per dumbell (49.5lbs)
decline bench: 3 reps, 2 reps @ 55kg (121lbs)

leg raises: 8 reps@ 5kg, 4 reps@ 6kg
weighted decline crunches: 11 reps@10kg, 6 reps@12.5kg
lat pulldown crunches: 9 reps @ 15kg


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

Analysis

My diet went downhill towards the end of the day, I went out to the movies at night, and the only thing open there was Maccas, so any food is better than no food, i don't wanna shrink in size do i now. I ate only half the fries, seeing as they have no real nutritional value to me. At least the cheeseburgers have the meat for protein. The McFlurry was unneccessary, but a friend of mine got one, and he made me want one too dammit, i figured why not, just this once.

I ate over 3000 cals for the day, I should be eating 1800cals for cutting. I worked out, so at best i may have expended 400cals or so, leaving me in a surplus to my calculated maintenance. It's ok, I'll call it my refeed :)

The workout was ok, I was disappointed by my strength though. I thought I could've done more, I wasn't psyched up enough to lift to my full potential. After the workout my left shoulder was feeling uncomfortable, I hope I don't run into a shoulder injury here. I think it's from doing bench. Dumbells are so much better to bench with, I enjoy using them so much more than a barbell, as they allow a more natural movement, and a larger ROM.

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

iLUDEd
01-04-2003, 06:33 AM
finally started up a journal ay, good luck mate!

Tank23
01-04-2003, 09:07 PM
thanks dude

Tank23
01-04-2003, 09:29 PM
I've got DOMS in my upper chest and front delts from yesterdays workout, but nothing in the lower pec area. My left shoulder is feeling slightly uncomfortable today, but not painful.

Breakfast
1 glass cranberry cordial
2 scoops Horleys Essential Protein Vanilla Flavour (30g)

Supplements: ECA stack, multivitamin, 1000mg omega-3 cap, glucosamine

Meal 2
200g Roast Beef Lean Only Eaten
1 baked potato (2.3" x 4.75")
1 cubic inch of feta cheese
5 green olives
serving of salad…greens
1 whole round slice watermelon
.75 cup cantaloupe

Meal 3
250ml skim milk
15mL olive oil
70g tuna in water

Supplements: omega 3 tab, ECA tab

Meal 4
1 medium banana
2 apricots
1 slc kraft singles light
small pieces of cabana
a few bbq shapes

Meal 5
1 chicken breast (100g)
1 cubic inch of feta cheese
5 green olives
serving of salad…greens
serving of salad…greens
serving of salad…greens
serving of salad…greens
4 apricots


All up, approximately: 190g carbs, 54g fat, 153g prot, 2000cals

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

Training: Rest day
---------------------------------

Tank23
01-05-2003, 11:25 PM
Breakfast
4 egg whites
15mL olive oil
2 scoops Horleys Essential Protein Vanilla Flavour (30g)
200ml Mildura Orange Juice
200ml Mildura Orange Juice
2 slices Sunicrust Mightysoft Wholemeal Bread
Heinz Salt Reduced Baked Beans 220g

Meal 2
1 Strawberry Sanitarium Up & Go

Meal 3
25g Lowan Rolled Oats
250ml skim milk
15mL olive oil
70g tuna in water

Meal 4
1 chicken breast (100g)
2 slices Sunicrust Mightysoft Wholemeal Bread

Meal 5
1 nutra life banana flavoured protein bar (60g)
4 apricots
small pieces of cabana

Pre Workout
200ml Mildura Orange Juice
200ml Mildura Orange Juice

Post Workout
2 scoops Horleys Essential Protein Vanilla Flavour (30g)
1 Tablespoon Muscle Tech Creatine Lemon/Lime (contains 5g creatine)
5g extra pure creatine

Meal 8
200g chicken breast

Totals: 315g carbs, 62g fat, 253g protein, approx 3000cals

--------------------------------
Training: Legs
Front Squats: 6, 5, 5 reps @ 40kg (88lbs)
SLDL: 7 reps@ 80kg (176lbs), 7 reps@ 82.5kg (181.5lbs)
Right Leg Calve Raise: 8 reps@ 18.5kg (40.7lbs), 7 reps@ 20kg 44lbs)
Left Leg Calve Raise: 8 reps@ 18.5kg (40.7lbs), 8 reps@ 20kg (44lbs)

---------------------------
Sleep: got in about 8 hours of sleep last night, still felt tired in the morning. Still feeling some DOMS in my front delts and upper chest.

Today I got home after work at about 3:45pm. Came on here to update my journal, then took a 2 and a half hour nap. This was really good, as I was tired from work, plus it was hot today (34 degrees celcius), so the sleep did me good, and it was cooler when i woke up again.

It's now 10:10pm, I should get in another 6 and a half hours sleep, which, added with my nap, makes 9 and a half hours worth of rest.

---------------------------------------------------
Analysis
Diet was pretty good today. Kept fairly clean, even though I had a bit of sugars in meals 2 and 5, but you have to expect that when you're at work, since it's hard finding convenient high protein snack foods you can eat while working.

Workout wasn't too bad either. I had a sore lower back from work, but I tried to not let it get in the way.

Tank23
01-08-2003, 10:46 PM
Tuesday 7 January

Diet: Today my diet started off well, got home from work and it was all going as planned. Because it was Orthodox Christmas, my parents decide to get some take away food. So they order pizza and KFC. I decide to let my diet slip a bit, so I downed like 6 or 7 slices of pizza :( and some KFC chips plus the small potato and gravy.

To take advantage of all these calories I decided to do my arm workout before dinner (i was planning for it to be a rest day), so I was really hungry after the workout.

Training

Ezy Bar Curls: 6 reps@25kg, 4 reps@30kg, 4 reps@30kg

Alt. DB Curls: 4 reps@16kg per DB , 3 reps @16kg per DB

Lying Triceps Extension: 5 reps@25kg, 4 reps@25kg

Overhead DB Triceps Press: 4 reps@20kg, 4reps@20kg

Dumbell Kickbacks: right arm: 8reps@7.5kg
left arm: 5reps@7.5kg

Reverse Wrist Curls: 6 reps@7.5kg

Wrist Curls: couldn't do, hurt my wrists too much. May drop them.

-------------------------------------------
Wednesday January 8

Diet was crap today, it was all good until I got home from work. I had a really bad day at work, and I was really wrecked from work. When you're tired, hungry and in a bad mood you really don't care about stuff. There was leftover pizza and KFC from the day before, so i had 2 slices of pizza and 2 pieces of chicken, and then went straight to bed.

No training today.



------------------------
Today: Thursday January 9

Diet

Breakfast
4 egg whites
15mL olive oil
2 scoops Horleys Essential Protein Vanilla Flavour (30g)
200ml Mildura Orange Juice
200ml Mildura Orange Juice
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
1 small tomato
1 slc kraft singles light
1 slc kraft singles light

Meal 2
1 Strawberry Sanitarium Up & Go

Meal 3
25g Lowan Rolled Oats
250ml skim milk
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)
250ml skim milk

Meal 4
15mL olive oil
70g tuna in water
15mL olive oil
70g tuna in water
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
1 small tomato
1 slc kraft singles light
1 slc kraft singles light

Meal 5
1 chicken breast (100g)
1 cup brown rice

Meal 6
1 hamburger patty
2 beef sausages

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

Training: No training today, too tired from work.

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

Tank23
01-10-2003, 12:01 AM
Diet


Breakfast
4 egg whites
15mL olive oil
2 scoops Horleys Essential Protein Vanilla Flavour (30g)
200ml Mildura Orange Juice
200ml Mildura Orange Juice
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
1 small tomato
1 slc kraft singles light
1 slc kraft singles light
5 slices salami

ECA tab, Omega3 tab

Meal 2
1 Strawberry Sanitarium Up & Go

Meal 3
25g Lowan Rolled Oats
250ml skim milk
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)
250ml skim milk
4 apricots
4 apricots

Meal 4
1 cup brown rice
1 cup brown rice
1 chicken breast (100g)

ECA tab, Omega3 tab

Pre Workout
200ml Mildura Orange Juice
200ml Mildura Orange Juice

Post Workout
2 scoops Horleys Essential Protein Vanilla Flavour (30g)
1 Tablespoon Muscle Tech Creatine Lemon/Lime

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

Training:Upper Body

Flat BB Bench: 3 reps@57.5kg (126.5lbs), 4 reps@55kg (121lbs)

Incline DB Bench: 5 reps@22.5kg per DB (49.5lbs), 4 reps@22.5kg

PullUps: 6 reps@+7.5kg (16.5lbs), 5 reps@+7.5kg (16.5lbs)

DB Rows Right Arm: 6 reps@27.5kg (60.5lbs)

DB Rows Left Arm: 6 reps@27.5kg (60.5lbs)

Military Press (to front): 2 reps@37.5kg (82.5lbs), 4.5 reps@32.5kg (71.5lbs)

Shrugs: 4.5 reps@82.5kg (181.5lbs)

At this point I cut the workout short, I had planned to also do Lying Triceps Extension, and EZ Bar Curls. I felt tired and lacking energy and motivation to continue.

There are a few factors contributing to this....1) I did a full upper body workout,
2) I worked today for 6 hours, I have to wake up at 4:45am for work, recently I've been coming home and sleeping straight away for 2-3 hours after a 9 hour shift then waking up and either working out or staying up for 2-3 hours then sleeping again. I think this has really helped me a lot, as it stops me from overtiring myself.
Today I did not take my nap, hence the tirednes (i started my workout at 7:20pm, that's late when you've woken up early in the morning)

It was a crap workout, though I did manage to increase the amount of reps on pullups by 1. That was my only increase this workout, other lifts went down as my muscles were fatigued from doing all these compounds in one session.



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

I've decided that I can not continue doing a 5 day split (Max OT) at this point in time, due to working a physically demanding job for 45 hours a week. This leaves me little time to workout during the week. The job will be ending at the end of February when I start uni, so I may change back to Max OT depending on my circumstances.

I'm just gonna go with a simple push/pull/legs split. Today I did a full upper body workout as I have not worked the upper body at all this week. I will start with the 3 day split from tomorrow, starting with legs.

I've decided that I'll work legs and abs on saturdays, chest and tri's on fridays, and back on wednesdays.

Tank23
01-11-2003, 07:43 PM
Training

Legs: Only had time for a quick leg workout today. Completed warm ups & workout in only about 35 mins.

Front Squat: 6 reps@42.5kg, 3 reps@45kg(99lbs), 3 reps@45kg(99lbs)

SLDL: 4 reps@80kg(176lbs), 5 reps@80kg

I managed to up the weight this week on front squat, last workout I could get 6, 5, 5 @40kg(88).

On SLDL I got less reps than last workout, last workout I managed to get 7@80kg. I know this is because my lower back, and upper glutes were still sore from work.

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

Diet: I didn't record my diet today, but I'm hoping that I ate at about maintenance. I went out at night, and you know how it is when you're out, I ate 1 KFC zinger burger combo, and 1 Subway Chicken Fillet (low fat) Footlong, and also a meat pie. So yeh...my night time eating wasn't too good, but it's hard when you're out, so I reckon any food when you're out is better than nothing and going catabolic.

Tank23
01-13-2003, 12:06 AM
Diet:

Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 slc kraft singles light
5 slices salami
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg

Meal 2
250ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 3
25g Lowan Rolled Oats
250ml skim milk
4 apricots
4 apricots

Meal 4
1 chicken breast (100g)
1 Strawberry Sanitarium Up & Go
2 slices Sunicrust Mightysoft Wholemeal Bread
1 small tomato
1 slc kraft singles light
1 fish oil capsule 1000mg

Meal 5
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 6
50g Thins Light and Tangy Chips

Meal 7
1 chicken breast (100g)
1 cubic inch of feta cheese
5 green olives
serving of salad…greens
serving of salad…greens
serving of salad…greens
serving of salad…greens
1 fish oil capsule 1000mg
20g Dick Smith Smooth Peanut Butter


Totals:
carbs: 232g
protein: 236g
fat: 66g
cals: 2466


Diet was very good today, except for the pack of chips, but it's cals in VS cals out that matter really, so all up diet was good. I managed to get in plenty of protein. I just bought a new protein powder, it has all kinds of fat burning stuff in it, such as L-carnitine, Hydroxy Citric Acid, Phaseolamin, Guarana, Conjugated Linoleic Acid, Chromium Picolate. It also contains L-glutamine, so it sounds like a protein powder to use for my cutting cycle.


------------------------------
Training: No training today

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

Sleep: Not enough sleep last night, only about 5-6 hours.

Tank23
01-14-2003, 12:53 AM
Diet:

Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 slc kraft singles light
5 slices salami
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg

Meal 2
250ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 3
25g Lowan Rolled Oats
250ml skim milk
4 apricots
4 apricots
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)
3 teaspoons white sugar
30mL Skim Milk

Meal 4
1 chicken breast (120g)
15mL olive oil
breadcrumbs
3 teaspoons white sugar
30mL Skim Milk
3 teaspoons white sugar
30mL Skim Milk
2 slices Sunicrust Mightysoft Wholemeal Bread
1 small tomato
1 slc kraft singles light
Smith's Salt n Vinegar Potato Chips 50g

Meal 5
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
5 slices salami
1 slc kraft singles light
1 slc kraft singles light
2 scoops Horleys Essential Protein Vanilla Flavour (30g)

Meal 6
1 chicken breast (100g)
1 cubic inch of feta cheese
5 green olives
serving of salad…greens
serving of salad…greens
serving of salad…greens
serving of salad…greens
1 fish oil capsule 1000mg


Totals:
295g carbs
85g fat
262g protein
2993 cals



Diet was good today, except for the pack of chips I had at lunch. I only had the chips because I was on lunch break at work and wasn't satisfied enough after eating my lunch, therefore went over to the vending machine and bought the chips, that's the 'healthiest' thing there was available.

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

Training: No training today

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

Tank23
01-15-2003, 03:17 AM
Diet:

Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 slc kraft singles light
5 slices salami
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread

Meal 2
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 3
25g Lowan Rolled Oats
250ml skim milk
4 apricots
30mL Skim Milk
4 Equal Sweetner Tablets

Meal 4
5 slices salami
25g Bi Lo Tasty Cheese
1 wholemeal bread roll
5g margarine

Meal 5
1 cup brown rice
1 cup brown rice

Meal 6
1 jam filled biscuit
2 whole eggs
2 egg whites
0.5 tablespoon olive oil

Meal 7
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
2 tablespoons strawberry jam
Greenseas Sweet Chilli Tuna 74g drained mass

Meal 8
1 Serve Max's Hydroxy-Phase + (30g)

Tank23
01-16-2003, 01:06 AM
Diet:

Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 slc kraft singles light
5 slices salami
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
1 small tomato

Meal 2
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 3
25g Lowan Rolled Oats
250ml skim milk
4 apricots
30mL Skim Milk
4 Equal Sweetner Tablets
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

Meal 4
1 cup brown rice
1 chicken breast (100g)
1 fish oil capsule 1000mg

Meal 5
1 Strawberry Sanitarium Up & Go
Doritos Nacho Cheese 50g

Post Workout
1 Serve Max's Hydroxy-Phase + (30g)
Powerade Blue Kicker 600ml

Meal 7
1 chicken breast (100g)
1 beef sausage
1 beef sausage
1 beef sausage
serving of salad…greens
serving of salad…greens
serving of salad…greens
1 cubic inch of feta cheese
1 cubic inch of feta cheese


Totals:
330g carbs
71g fat
250g protein


--------------------------------------------------
Training:

Went to a gym to workout for the first time ever. Two of my workmates insisted I workout at their gym, so like an idiot, I did. It was the crappest workout in a long time. I didn't feel comfortable working out with other people. I couldn't find weight plates that I needed. I went there with my workmates straight after work (i lift boxes 8 hours a day), I knew i shouldn't have went.

The weights were different to what I use here at home, they were mainly in pounds, i hate pounds!! Also, my barbell is a lot thinner than the ones they had at the gym. So I had to consider the extra weight of the bar.

Edit: I forgot to mention that I somehow injured my right trap today. It wasn't one of those sudden injuries, I only started feeling the pain when I got into the car to drive home from the gym.


Chest, Tri's and Shoulders

Bench: 6 reps@45kg +bar, 5reps@ 50kg + bar

Incline DB Bench: 5 reps@22.5kg, 5 reps@22.5kg

Military Press (to front): 3 reps@32.5kg + bar

DB Overhead Press: forgot to write it down

Dips: 5 reps@bodyweight, 3 reps@bodyweight

Lying Triceps Extension: 2reps@20kg, 3 reps@17.5kg

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

As you can all see...today my lifts sucked more than they usually do. I'm not gonna workout at a gym for a long time to come, I think my home setup is good enough.

This workout left me depressed and disappointed, I guess I'll just have to forget about it and look forward to next week's Chest workout at HOME.

Reinier
01-16-2003, 01:09 AM
I like working out in my gym......

Tank23
01-16-2003, 06:58 PM
Working out at a gym works for some people, while others, like myself, enjoy working out at home by ourselves. I guess we feel more comfortable at home, well i know i do anyway.

I may join a gym in a few years if needed, or sooner if something just happens to drastically change my mind. I might try and save up and buy a better home gym. I can do most exercises that I want to do already.
I'd be interested in investing in a cable system, and a squat rack.

Tank23
01-16-2003, 07:05 PM
Diet
Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 slc kraft singles light
5 slices salami
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
1 small tomato

Meal 2
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 3
25g Lowan Rolled Oats
250ml skim milk
4 apricots
30mL Skim Milk
4 Equal Sweetner Tablets
Greenseas Sweet Chilli Tuna 74g drained mass

Meal 4
Greenseas Sweet Chilli Tuna 74g drained mass
2 slices Sunicrust Mightysoft Wholemeal Bread

Meal 5
Greenseas Sweet Chilli Tuna 74g drained mass
1 slc kraft singles light
1 slc kraft singles light
1 slc kraft singles light

Meal 6
1 mini pita bread
2 slices ham
5 green olives

Meal 7
serving of salad…greens
serving of salad…greens
serving of salad…greens
1 cubic inch of feta cheese
1 cubic inch of feta cheese
1 chicken breast (100g)

Totals:
240g carbs
69g fat
221g protein
2475 cals


-------------------------------------
Training: Rest Day
-------------------------------------

Even though i thought yesterday's chest workout at the gym was crap, my upper chest is nice and sore, and there's a little DOMS in my Tri's and Delts. I also have some DOMS in my upper back and lats from my back workout 2 days ago.

My right trap is still sore from yesterday. I now can't move my head to look up. I can only tilt my head upwards about 30 degrees then I start to feel tension and pain in my neck and right trap.

Tank23
01-17-2003, 05:46 PM
Diet:
Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 slc kraft singles light
5 slices salami
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
1 small tomato
5 slices salami

Meal 2
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)


Meal 3
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
1 slc kraft singles light
5 slices salami
5 slices salami
5g margarine
Greenseas Sweet Chilli Tuna 74g drained mass
3 teddy bear biscuits, 1 'nice' biscuit (approx cals)

Diet has started off really bad today, I've already eaten like 1900cals and it's not even 12pm yet, although I did wake up at 5am and worked 4 hours of lifting boxes. I could've done better with the diet though.

Tank23
01-22-2003, 12:21 AM
Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 slc kraft singles light
5 slices salami
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
1 small tomato
5 slices salami

Meal 2
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 3
25g Lowan Rolled Oats
250ml skim milk
Tuna in oil 170g drained mass
4 Equal Sweetner Tablets
30mL Skim Milk
4 Equal Sweetner Tablets

Meal 4
2 pastizzi
1 chicken breast (100g)
4 Equal Sweetner Tablets
30mL Skim Milk

Meal 5
1 Strawberry Sanitarium Up & Go

Post Workout
1 Serve Max's Hydroxy-Phase + (30g)
Powerade Blue Kicker 600ml

Meal 8
1 chicken breast (100g)
0.5 tablespoon olive oil
2 pastizzi

Totals
carbs: 231g
fat: 91g
protein: 231g
cals: 3165



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

Training

Monday was leg day, I didn't have time to update so i'll put it in here.


Front Squats: 4reps@ 45kg, 3reps@45kg, 4reps@ 45kg

SLDL: 6reps@80kg, 5reps@82.5kg

Right Leg Calve Raise: 7reps@20kg, 8 reps@20kg
Left Leg Calve Raise: 8reps@20kg, 8reps@20kg
---------------------------------------

Training: Today

Abs

Weighted Decline Crunches: 6,9 reps@ 5kg

Leg Lifts: 6,5 reps@5kg

Cable Crunches: 10reps@15kg

Oblique side pulls DB in right hand: 16reps@15kg

Oblique side pulls DB in left hand: 16reps@15kg

Tank23
01-26-2003, 09:51 PM
Training: Back

Pullups: 6reps@+8.5kg, 5reps@+8.5kg

DB Rows Right Arm: 4.75reps@30kg, 4.75reps@30kg

DB Rows Left Arm: 5reps@30kg, 4.75reps@30kg

Shrugs: 5reps@82.5kg, 5reps@82.5kg

Ezy Bar Curls: 3.5reps@30kg

Alternating DB Curls: 4reps@15kg

Tank23
01-26-2003, 09:55 PM
Training: Legs

Front Squats: 5reps@45kg, 4reps@45kg

SLDL: 6reps@82.5kg, 6reps@82.5kg


Only had time for a quick workout, so didn't do calve raises.

I managed to add a rep to my squat and sldl this week.

Tank23
01-26-2003, 09:59 PM
Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg

Post Workout
1 Serve Max's Hydroxy-Phase + (30g)
Powerade Blue Kicker 600ml

Meal 3
1 bowl of Spaghetti Bolognese
3 tblspoons parmesan cheese

Meal 4
250ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)



--------------------------------------
Training: Chest and Tris

Flat BB Bench: 4reps@57.5kg, 3reps@57.5kg

Incline DB Bench: 3 reps@22.5kg, 4reps@22.5kg

Military Press (to front): 5 reps@32.5kg

DB OH press: 5 reps@13.5kg

Lying Triceps Extension: 3reps@22.5kg, 3reps@22.5kg

Left Arm Triceps OH Extension: 3reps@7.5kg, 2reps@7.5kg



I've added in an extra 2 sets for the left tri's only, because strength and size is lagging there.

Tank23
01-29-2003, 02:15 AM
Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg

Meal 2
250ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)
1 medium banana


Meal 3 :(
1 regular fries
1 double whopper

Meal 4
1 musashi apple strawberry fat metabolising slice (90g)
Safcol Sweet Chilli Tuna (90g)

Post Workout
1 Serve Max's Hydroxy-Phase + (30g)
Powerade Blue Kicker 600ml

Meal 6
1 chicken breast (100g)
0.5 tablespoon olive oil
breadcrumbs
1 cup of spaghetti
2 whole eggs


Totals (approx)
carbs: 320g
fat: 65g
protein: 195g
cals: 2820


I ate WAY too much today. It's all because of the extra (estimated) 600cals or so in the meal i had from Hungry Jacks (a.k.a Burger King). I was in the city enrolling for my uni course, and then I missed the train home, 27 minutes till next train, was hungry, hadn't eaten for about 3.5 hours, Hungry Jacks was convenient, need I say any more.....


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

Training: Back and Bi's

Pullups: 7 reps@+8.5kg, 6reps@+8.5kg

DB Row Right Arm: 5reps@30kg, 4reps@30kg

DB Row Left Arm: 4reps@30kg, 4reps@30kg

Shrugs: 6reps@82.5kg, 6reps@82.5kg

Ezy Bar Curls: 4.5reps@30kg

Alternating DB Curls: 5reps@15kg

I managed to add a rep to both sets on pullups with the same weight as last week. Next workout I'll be adding more weight, as I'm working in the 4-6 rep range.

On DB rows I managed to add a rep to the right arm, well 0.25 of a rep, as last week I got about 4.75 reps. I also worked out why I've been getting more reps with my left arm on DB Rows, my left arm is smaller and weaker, so I expected to get less reps on it.

The problem was with my form (obviously), my upper body was always parallel with the floor while doing right DB rows, but on the left I was doing them with my upper body 45 degrees or so from parallel. Therefore, I was bringing in different muscles into the movement. I'm glad I've worked out the fault in my form now.

I also got a pair of straps. First I bought normal straps, I didn't like them so I exchanged them for a pair of figure 8's. They work pretty good for shrugs. I always was putting more effort into holding onto the bar than actually shrugging it, now I can concentrate more on shrugging.
I haven't totally neglected my grip though, at the end of my workout I did 2 static holds with the weight I use for shrugs.


To try and add some strength and size to my left bicep, I did 2 eccentric reps on alternating DB curls.

Tank23
01-30-2003, 02:42 AM
Diet

Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
vegemite

Meal 2
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 3
25g Lowan Rolled Oats
250ml skim milk
1 Strawberry Sanitarium Up & Go

Meal 5
1 chicken breast (100g)
0.5 tablespoon olive oil
breadcrumbs
1 cup of spaghetti
spaghetti sauce (estimate)
1 fish oil capsule 1000mg

Meal 6
110g Udon Noodles
115g Kantong Black Bean Sauce
50g chicken breast
2 raspberry shortcake biscuits
2 raspberry shortcake biscuits

Meal 7
1 beef sausage
1 beef sausage
2 whole eggs
1 chicken breast (100g)
0.5 tablespoon olive oil
breadcrumbs
1 cubic inch of feta cheese
5 green olives
serving of salad…greens
1 cubic inch of feta cheese
serving of salad…greens
serving of salad…greens
serving of salad…greens


Totals:
carbs: 280g
fat: 73g
protein: 225g
2700 cals


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

Not too bad with the diet today. I should be eating 1800cals for cutting, but since i do 8 hours of lifting boxes at work, i think that i can cut with this amount of calories just fine. If I see no progress I'll cut cals.

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

Training: Rest

Mixta123
01-30-2003, 03:23 AM
Hey there, Tank23, good luck with your goals!:D Your journal is set out nice and neat



Meal 3


1 regular fries


1 double whopper

I had the same thing for lunch yesterday. I had no choice plus the fact that Burger King is 200mtrs away from where I work doesnt make it any easier, lol. I took it easy on the free refills of coke though, its a surefire way of taking the cals in.

Tank23
02-01-2003, 05:52 AM
hey Mixta123. Welcome to the board.

Good to see another aussie on here. Where u from in Aus?


Hey there, Tank23, good luck with your goals! Your journal is set out nice and neat

Thanks a lot mate. I'm glad someone has actually checked out my journal and noticed :D





I had the same thing for lunch yesterday. I had no choice plus the fact that Burger King is 200mtrs away from where I work doesnt make it any easier, lol. I took it easy on the free refills of coke though, its a surefire way of taking the cals in.

Yeh...it might be alright for you! But I'm cutting :( :D hehehe
You wouldn't happen to know the nutritional values of a whopper and double whopper, and the BK large fries???

Where bouts do u work?

Tank23
02-01-2003, 06:06 AM
Diet:

Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
vegemite
250ml skim milk

Meal 3
2 slices Sunicrust Mightysoft Wholemeal Bread
2 whole eggs
1 thick slice bacon
2 slices Sunicrust Mightysoft Wholemeal Bread

Meal 4
4 tsp Jarrah Creamy Cappucino
4 Equal Sweetner Tablets
30mL Skim Milk
3 teddy bear biscuits, 1 'nice' biscuit (approx cals)
2 raspberry shortcake biscuits

Post Workout
1 Serve Max's Hydroxy-Phase + (30g)
Powerade Blue Kicker 600ml

Meal 6
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)
250ml skim milk

Totals:
carbs: 250g
fat: 35g
protein: 130g
cals: 1835


Comments: Diet was great today. This is the best diet day I've had (calorie wise) in a long time. Even though I had some biscuits pre workout, i managed to still keep within my calorie range. I could've done better with the protein, taking in only 130g, whereas my bodyweight is now 70kg (154lbs) therefore needing to take in no less than 154g protein (that's the rule I go by: 1g protein/lb bodyweight).

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

Training:

Front Squats: 6 reps@45kg, 4 reps@45kg, 4 reps@45kg

SLDL: 5 reps@85kg, 5 reps@85kg


Comments: I was feeling kind of run down today, even though I didn't work today. I had a late night out last night, so maybe that's it, although I managed to get 10 hours of sleep, I may have overtired myself with the late night.

Because I didn't feel 100% I wasn't able to do much better on squats this week. I added 1 rep to the first set, but the next 2 sets were back to 4 reps like last week.

With SLDL I managed to up weight by 2.5kg, so that was good.

I also cut the workout short, leaving out calves. I may do them tomorrow along with abs if I feel good enough.

bradley
02-01-2003, 07:51 AM
Originally posted by Tank23

You wouldn't happen to know the nutritional values of a whopper and double whopper, and the BK large fries???




That should do it.

http://www.burgerking.com/Food/nutrition/interactivewizard/index.html (http://)

Tank23
02-03-2003, 12:48 AM
bradley! thank you so much man!

Now that I know that a BK large fries contains 500cals i won't be eating them anymore if i ever have a craving for BK. Thanks again mate.

-Tank

Tank23
02-03-2003, 12:52 AM
Oh my god!!!! A whopper has 850 cals!! ****e!!!

You're a legend Bradley! I will not be eating this kind of food anymore.....I hope :)

Tank23
02-03-2003, 12:59 AM
I didn't train today...rest day.

Although I did train yesterday. I did calves and abs. I didn't feel upto doing calves on saturday so that's why i did them yesterday.

--------------
Calves & Abs

Right Leg Calve Raise: 8 reps@22.5kg, 8reps@22.5kg

Left Leg Calve Raise: 8reps@22.5kg, 9reps@22.5kg

Weighted Decline Crunches (plate behind head): 10reps@5kg, 8reps@5kg

Cable Crunches: 7reps@17.5kg

Oblique side pull, DB in right hand: 10reps@20kg

Oblique side pull, DB in left hand: 10reps@20kg

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

Tank23
02-03-2003, 10:57 PM
Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
vegemite
250ml skim milk

Meal 3
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 4
25g Lowan Rolled Oats
250ml skim milk
1 medium banana
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

Meal 5
1 chicken breast (100g)
0.5 tablespoon olive oil
breadcrumbs
approx 1 cup white rice
50g ground beef
1 cubic inch of feta cheese
5 green olives
serving of salad…greens
serving of salad…greens
serving of salad…greens

fuzz
02-03-2003, 11:02 PM
Hey I noticed you supplement with fish oil. You should try to get at least 6 grams a day to get the optimal effects from it, I saw you usually take like 3 caps a day.

My 2 cents, anyways...

Mixta123
02-04-2003, 02:42 AM
Good to see another aussie on here. Where u from in Aus?

Im from Newcastle, NSW. The burger king I was talking about isnt in a retail area, its in a industrial area as I work for a manufacturing company.




You wouldn't happen to know the nutritional values of a whopper and double whopper, and the BK large fries???

Unfortunately I dont. I tried the link Bradley supplied but I cant get the link to work. I wanted to see what the cals were for the Chicken BLT was as its my fave burger. 850 cals is a hell of a lot for a whopper burger, Im gonna have to cut down on this type of thing :D Your Diet looks nice and disciplined




250ml skim milk

What are your thoughts on Skim Milk? Do you prefer it to Full cream? It took me some time to get used to skim milk but I dont have any problems now.

Tank23
02-04-2003, 11:47 PM
Originally posted by fuzz
Hey I noticed you supplement with fish oil. You should try to get at least 6 grams a day to get the optimal effects from it, I saw you usually take like 3 caps a day.

My 2 cents, anyways...

You could be right Fuzz. I've been taking 3 caps a day as directed on the label of the fish oil caps, but this would be for 'normal' (what exactly is normal..lol) people, not bodybuilders ay.

I'll do some research on this area, and make any changes as needed. Thanks for pointing it out to me mate.

-Tank

Tank23
02-04-2003, 11:56 PM
Originally posted by Mixta123


Im from Newcastle, NSW. The burger king I was talking about isnt in a retail area, its in a industrial area as I work for a manufacturing company.





Unfortunately I dont. I tried the link Bradley supplied but I cant get the link to work. I wanted to see what the cals were for the Chicken BLT was as its my fave burger. 850 cals is a hell of a lot for a whopper burger, Im gonna have to cut down on this type of thing :D Your Diet looks nice and disciplined





What are your thoughts on Skim Milk? Do you prefer it to Full cream? It took me some time to get used to skim milk but I dont have any problems now.

Thanks for the compliment about my diet. I guess it is kinda nice and disiplined. I was actually gonna be modest about it and say something like 'ahhh..i wish my diet was nice and disciplined', but you made me realise that even though I do sometimes eat some crap, like the burger king, for the most part my diet is good.

As for the skim milk, yeh I do prefer it to full cream milk now. A long time ago I used to drink full cream, but now it's far too creamy for me. I like the taste of skim a lot better.

-Tank

Tank23
02-05-2003, 01:00 AM
Diet

Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
vegemite
250ml skim milk

Meal 3
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 4
25g Lowan Rolled Oats
250ml skim milk
1 medium banana
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

Meal 5
120g beef fried
breadcrumbs
serving of salad…greens
serving of salad…greens
serving of salad…greens
fat free salad dressing 40ml

Meal 6
2 whole eggs
0.5 tablespoon olive oil
0.5 tablespoon olive oil
1 thick slice bacon
1 thick slice bacon
1 thick slice bacon
1 thick slice bacon
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
1 small serve Thins Plain Potato Chips (15g)

Meal 7
2 meatballs
4 potato wedges


Totals:
carbs: 241g
fat: 90g
protein: 215g
cals: 2634


*add some extra cals for meal 7, about 200-300cals or so*

I worked 9 hours today, 8 hours of picking boxes. I should be eating about 1800cals for cutting. I'm hoping I burned away about 1000cals at work.


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

Training: Yesterday: Chest and Tris

I didn't really feel like working out because I was feeling a bit achy in the shoulders and arms from work. But I went ahead, like an idiot, and worked out.

I've been having troubles with my left shoulder lately, I'm guessing it's the rotator cuff.

Bench Press: 4 reps@55kg, 3 reps@55kg

Incline DB Bench: 4 reps@20kg, 4 reps@ 20kg

Military Press (to front): 4 reps@30kg

DB OH Press: 5 reps@12.5kg

Lying Triceps Extension: 5 reps@20kg

Left Arm Tricep OH extension: 4 reps@7.5kg

Rotator Cuff Work: I don't know the names of these movements, but I did the exercise/s where you lay on your side, on a bench, with a DB in your top arm, your arm in an 'L' shape, and bring the weight out in front of you. Well that all don't make sense, but y'all may know what i'm talking about.

Anyways, for the movement where you're kinda moving the weight from close to your body, then further away, I did 12 reps of 1kg on my adjustable DB on both arms.

Then for the antagonistic movement to the one described above (the movement kinda like in an arm wrestle, but still laying on your side) I did 15reps of 3.5 kg on the adjustable DB.

Tank23
02-07-2003, 02:11 AM
Diet

Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg
1 fish oil capsule 1000mg

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
vegemite
250ml skim milk

Meal 3
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 4
25g Lowan Rolled Oats
250ml skim milk
1 medium banana
John West Tuna Tempter Chilli (70g drained mass)

Meal 5
100g Roast Beef Lean Only Eaten
serving of salad…greens
serving of salad…greens
serving of salad…greens
fat free salad dressing 40ml
1 cup of spaghetti
0.5 cup meat sauce
1 fish oil capsule 1000mg
1 fish oil capsule 1000mg

Meal 6
2 whole eggs
0.5 tablespoon olive oil
0.5 tablespoon olive oil
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
15 strips of oven baked french fries
15 strips of oven baked french fries


Post Workout
1 Serve Max's Hydroxy-Phase + (30g)
Powerade Blue Kicker 600ml


Totals so far (8pm here):
carbs: 342g
fat: 75g
protein: 211g
cals: 2887


I also plan to eat 1/4 of a BBQ chicken which my mum bought for me earlier today, it came with chips too (hunger....temptation...need i say anymore? lol :(), I put them in my log as 'oven baked fries' that's the closest i think i found on fitday a while back.

Tank23
02-07-2003, 02:23 AM
Diet

Breakfast
200ml Mildura Orange Juice
200ml Mildura Orange Juice
1 Serve Max's Hydroxy-Phase + (30g)
1 fish oil capsule 1000mg
1 fish oil capsule 1000mg

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
vegemite
250ml skim milk

Meal 3
350ml skim milk
1 Serve Max's Hydroxy-Phase + (30g)

Meal 4
25g Lowan Rolled Oats
250ml skim milk
1 medium banana
John West Tuna Tempter Chilli (70g drained mass)

Meal 5
100g Roast Beef Lean Only Eaten
serving of salad…greens
serving of salad…greens
serving of salad…greens
fat free salad dressing 40ml
1 cup of spaghetti
0.5 cup meat sauce
1 fish oil capsule 1000mg
1 fish oil capsule 1000mg

Meal 6
2 whole eggs
0.5 tablespoon olive oil
0.5 tablespoon olive oil
2 slices Sunicrust Mightysoft Wholemeal Bread
1 slc kraft singles light
15 strips of oven baked french fries
15 strips of oven baked french fries


Post Workout
1 Serve Max's Hydroxy-Phase + (30g)
Powerade Blue Kicker 600ml


Totals so far (8pm here):
carbs: 342g
fat: 75g
protein: 211g
cals: 2887


I also plan to eat 1/4 of a BBQ chicken which my mum bought for me earlier today, it came with chips too (hunger....temptation...need i say anymore? lol :(), I put them in my log as 'oven baked fries' that's the closest i think i found on fitday a while back.

I also may eat something else later on if i go out, which I most probably will. I'm would've spent about 800cals at work today i reckon, and another few hundred (?) for my workout, so I shouldn't be too much over my cutting limit, the worst possible scenario is that I'll be a bit over maintenance.

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

Training

Pullups 5 reps@+10kg, 4 reps@+10kg

DB Row Right Arm 5 reps@30kg, 3.75reps@30kg

DB Row Left Arm 4 reps@30kg, 4 reps@30kg

Shrugs 7 reps@85kg, 7 reps@85kg

Ezy Bar Curls4 reps@30kg

Alternating DB Curls 4 reps@15kg

Left Arm DB Curl2 strict , 2 cheat , 2 eccentrics@15kg

Threw in 2 sets of static holds with the 85kg I shrugged with.

I started doing 1 extra set for my left bicep because it's really lagging compared to my right arm. Even though I probably won't get any/much growth because I'm cutting, I hope to increase strength at least.

As you all can see, I'm progressing nicely on Pullups, but for some reason DB Rows, Ezy Bar Curls and Alternating DB Curls aren't progressing, even shrugs are progressing.

I think these movements aren't progressing because they hit the biceps more directly than pullups, and remember how I've been working in a warehouse lifting boxes all day for the summer.... maybe they're not getting good recovery because of all that usage at work. I know my forearms felt a bit fried today before my workout, that was all from work. Tell me what y'all think.

bradley
02-07-2003, 03:08 AM
How has the cut been progressing? Are you satisified with the progress that you have made so far?

Tank23
02-09-2003, 02:08 AM
I still feel fat. I've been lazy lately. I'm not satisfied with the progress mad so far. I blame it all on my stupid job. As you may know, I've been working in a liquor warehouse over this summer, so for about 6-7 weeks now. The job involves lifting boxes all day, 8 hours. So I get home with sore feet, back, legs, and sometimes forarms and arms. Therefore, I am unable to do any cardio. Just doing my 3 day split is hard enough as it is.

But I've also been slack with the diet. So it's partly my fault. During the week my diet is fairly good, but I do eat a fair bit of cals for a cut, but the increased activity level at work should compensate for that.
Here's a sample of the bad foods i've eaten in the last few days:

Friday night: BBQ chicken and chips, 1 Lge Quarter Pounder meal

Saturday Night: 1 McOz Reg Meal, 1 Quarter Pounder Meal

Sunday: 2 glasses of Coka Cola (i didn't want it, but was at a friends place, so hadda drink it), a whole big piece of a Wonka Mudsludge Bar, a few biscuits


I should be ashamed of myself, but I think it's the fact that I have seen progress since I started the cut that makes me be more lenient on myself with the diet. At the start of the cut, my measurment at the belly button was about 87cm, in the morning when I wake up it now measures 82cm, so that's a 5cm (just over 2 inch) loss.


Thanks for asking Bradley.

Btw...I will be finishing up at this job on Friday this week, so I hope that the cut progresses better after that, as I will be able to do some HIIT also.


-Tank

Tank23
02-09-2003, 02:35 AM
Diet

Bad! 2 maccas meals in one night, prob ate like 5000 cals for the whole day. What a shocker ay! Oh well, I can do some cardio soon! Ooh yeh!


-----------------------------------------
Training

Legs

Front Squats 4reps, 5reps, 4reps@ 45kg

SLDL 6 reps, 6 reps@ 85kg

I'm progressing well with the SLDL, but with the squats I just really don't know. My hammies were fried from the previous 5 days of work, but I still managed to progress on them. But for some reason the quads don't want to bang out those extra reps.]
Any one got any tips?

bradley
02-09-2003, 05:38 AM
Maybe start out with the heavy set like you are doing and then on the last 1 or 2 sets drop the weight and try to hammer out 8-12 reps. I have incorporated this into my leg routine and it seems to have helped. Don't worry too much about the diet. I always find that writing goals down and posting them where I see them helps me stick to the diet. Once the job is completed you will have more time to do cardio and meal preparation. Good luck with it.

Tank23
02-11-2003, 03:20 AM
Originally posted by bradley
Maybe start out with the heavy set like you are doing and then on the last 1 or 2 sets drop the weight and try to hammer out 8-12 reps. I have incorporated this into my leg routine and it seems to have helped. Don't worry too much about the diet. I always find that writing goals down and posting them where I see them helps me stick to the diet. Once the job is completed you will have more time to do cardio and meal preparation. Good luck with it.

When you say to drop the weight and hammer out 8-12 reps, do you mean at the end of the chest exercises, i.e: after incline DB Bench, or straight after BB Bench. Coz if I were to do them after BB bench, it would hamper my ability to PR on incline DB bench.

A question for y'all.......I dunno how all you guys workout, but do you all try to set PR's on each set and each exercise? That's the way I work, coz the way I see it, if you're not doing a workout to progress from the last one, then what's the point of the workout.....

Also, thanks a lot for checking out my journal regularly Bradley. I haven't had much time lately because of this stupid job, but like I said I'll be finishing this Friday, and I'll have time to check out your journal regularly too.

-Tank

bradley
02-11-2003, 06:41 AM
Originally posted by Tank23


When you say to drop the weight and hammer out 8-12 reps, do you mean at the end of the chest exercises, i.e: after incline DB Bench, or straight after BB Bench. Coz if I were to do them after BB bench, it would hamper my ability to PR on incline DB bench.

A question for y'all.......I dunno how all you guys workout, but do you all try to set PR's on each set and each exercise? That's the way I work, coz the way I see it, if you're not doing a workout to progress from the last one, then what's the point of the workout.....


What I mean is if you want to work in the low rep range on the first couple of sets then do that and on the last set drop the weight down and shoot for 8-12 reps. I do this mainly on compound lifts like bench, squats, etc. I usually try to keep the isolation exercises in the 8-12 range. Here is an example of what I do on bench:

1x6 reps
2x6 reps
3x8-12 reps

On the last set I might have to drop the weight down 15-20 lbs do complete the desired number of reps.

As far as setting PR's goes, I always try and increase in either reps or weight. Sometimes I might go up 3 reps from the last session and when I am able to complete x number of reps with that weight I will then move up. I don't shoot for a 1RM at each workout but progression is one of my main goal. Hope that helps explain somewhat.

Tank23
02-12-2003, 04:38 AM
Yes, thanks a lot for that Bradley. I may try adding in a higher rep set. Actually, I may even think about working in a higher rep range for the next few weeks because of a bugging left shoulder when doing chest.

-Tank

Tank23
02-13-2003, 04:37 AM
No training today. Diet was half decent. Only bad thing was that I ate 4 biscuits just now with my tea, and I'm about to go to bed.

-Tank

Tank23
02-14-2003, 09:53 PM
I finished work today!!!! It was the last day of work for this summer job!! Oooh yeh!! Now that I won't be lifting boxes for 8 hours a day, 5 days a week, my training should be so much better. I'm getting excited just thinking about it ;).

They let us off work early, 3 hours early, I was rapt. One of my work mates wanted to stop my Maccas on the way home, I was a bit reluctant to go, but then thought, what the hell, last day of work and all. So I ended up eating a McOZ Meal (the McOz burger is just pretty much a quarter pounder with tomato and beetroot in it). I felt fat after eating that, but things got worse. The crappy Maccas food had some kind of effect on my digestive system, it made me go to the toilet like 3 times or so in the following 3 hours. Stupid McDonalds crap.

Anyways, I think I mentioned that I was taking this week off training because I was feeling so run down from work. Well since I ate Maccas crap for lunch, I decided to do a little workout.

I concentrated on strengthening my rotator cuffs. I did L-flyes (i think they're called that) for this.

For the L-flyes where you have the weight in the side that you're lying on, and pulling it into your body, like an arm wrestle type movement, I used 3.5kg DB + weight of DB (adjustable type). Did 25 reps on each arm, an improvement of 10 reps over last week. (Last week I did rotator cuffs AFTER chest, this week did them BEFORE, hence the big increase in reps).

For the L-flyes with the weight in the top arm, and moving it away from the body, I used 1kg + weight of DB. Did 16 reps on each arm, improvement of 4 reps.

I decided to do a little something for chest since I haven't trained it for what seems a long time. So I did some 'speed benching' with about 66% of 1RM. I didn't really record this down as a proper workout, but it went something like this:

10/40kg, 10/40kg, 9/40kg, 7/40kg, 6/40kg

I had about a minute or so of rest between each set.

After that I did some HIIT. 9 sprints of 10 second duration, with, on average, 40second jog in between each sprint. I haven't done cardio for ages because of the job, feels good to be able to train properly again. I was totally, and I mean totally wiped out after the sprints. I could barely remain standing, was gonna have a shower straight after, but couldn't bring myself to do it, instead I slept for about an hour.

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

At night we went out to a club. I drank heaps. So that kinda ruined my caloric intake goals. Drank the following:

4 Baileys on the rocks, 2 Setruces (sp?)(very strong drink, burns the throat like crazy), each setruce was washed down with a bourbon & cola, then had about another 3 or 4 bourbon & colas after that. I dunno what I have to do to get myself pissed these days. A friend and I have this theory that we've become immune to the effects of alcohol, lol. I ended up spending like AUD$95 on drinks, what a waste of money, drinking at clubs is too expensive.

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

Geez I've written a novel. If any one can be f*cked reading all that, thanks. lol.

Tank23
02-14-2003, 10:26 PM
Today my legs are pretty sore from yesterdays HIIT. They're more sore the day after HIIT, than they are after leg day, I don't get that.

No training today. Diet should turn out half decent, though I'm going out again tonight, I don't think I'll be drinking, and if I do it won't be too much.

bradley
02-15-2003, 07:50 AM
Yeah sprints can really wipe you out, especially if you haven't done them in a while. Hope the training goes well now that you have finished up with your job.

Tank23
02-17-2003, 06:39 AM
Originally posted by bradley
Yeah sprints can really wipe you out, especially if you haven't done them in a while. Hope the training goes well now that you have finished up with your job.

Thanks a lot bradley. Training is a lot better now. I had my first workout today after my week off...100% improvement in motivation and energy.

Tank23
02-17-2003, 07:06 AM
Diet: Didn't keep track of cals but it should be pretty good judging by what i've eaten

meal 1: 2 cups orange juice & protein shake

meal 2: gatorade & protein shake

meal 3: 2 slices w/meal bread, 2 whole eggs & 1 white fried, 1 'light' slice kraft cheese & a lettuce, tomato & fetta cheese salad.

meal 4: 300ml skim milk

meal 5: snacked on some chips like a pig, not many tho. 6 beef meat balls, 2 slices w/meal bread, salad as in meal 3

meal 6: 2 coffee's with brown sugar, approx 4 biscuits (i'm a bad boy)


Since I read Maki's thread about artificial sweetners I have stopped eating any food containing aspartame. No more diet coke or equal sweetner tabs for me. Hence, my return to using brown sugar, I'd rather spike insulin levels a bit than delvelop Multiple Sclerosis or the like.

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

Training: Chest Tri's and Shoulders


bench 6 reps@57.5kg, 4 reps@60kg

incline db bench 6 reps@22.5kg, 5 reps @22.5kg

military press (to front) 7 reps@32.5kg

DB OH press 7 reps @ 13.5kg

lying triceps extension 5 reps@ 22.5kg, 4reps@22.5kg

left arm DB tricep OH extension 4 reps@7.5kg, 3 reps@7.5kg


It was a great training session today. I made new PR's on all exercises except the last one. The reason I did so well this training session is because, as you all know, I finished work on Friday. It's so much easier to push yourself harder when you haven't been lifting boxes for the 8 hours prior to working out.

Another factor was the fact that one of my friends was working out with me today. Therefore, the workout probably took twice as long (wasn't keeping track of time like i usually do), and because he's a lot weaker than me his work sets were my warm ups on bench, so I had to wait for him to do his worksets on each exercise, then switch the weights up for me, so I would've had about a 5 minute rest or so in between some sets.

At night, I did approx 8 minutes of skipping rope. Of which, I estimate 3-4 minutes was high-er intencity. Jump rope really takes a lot of energy.

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

I forgot to add that I still have DOMS in my legs from the HIIT on Friday.

bradley
02-17-2003, 02:21 PM
I would say that one pressing movement would be enough for the shoulders, especially since you are doing chest on the same day. I would take out one of the pressing movements and throw in some dumb. laterals to hit the lateral head of the deltoid. Glad to hear the renewed motivation. :thumbup:

What are your macro breakdowns looking like for your diet? Keep up the hard work Tank.

Tank23
02-18-2003, 02:19 AM
Maybe that's a good idea Bradley. The only thing is...i really hate doing side laterals, mainly because I'm not sure how to do them properly. I think that I need to bend my arms more, because I feel too much stress on my forearms, how exactly do you do your side lateral raises Bradley?

To tell you the truth Bradley, I've been a little slack with my diet, I actually haven't been recording my calories, simply because I haven't been home, or haven't had the time to do so. But I think I'm eating somewhat within the range of 1800-2000cals.

I think I really should cut out carbs since I'm not working any more, and do sort of a TKD style diet plan.
In one of my last posts I stated that I've cut off all products containing aspartame, so the only beverages I now drink are water, orange juice in the morning, and coffee with brown sugar. Since I don't have the luxury of using diet sodas to quench my sweetness cravings, I've been having quite a few coffees now. So I've gotta get serious and cut them out.

The way I see my diet is to get in a lot of protein. So each of my meals always contain a good protein source, normally protein shake, meats or eggs. At the moment I eat about 150g of carbs, which I think is too much for cutting.

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

Training: Didn't feel like doing any cardio today because I STILL have DOMS in my legs, from Friday's HIIT, and in my calves from yesterday's jump rope session. I was planning on doing legs tomorrow, but doesn't look like that's gonna be happening, so I guess I'll do back and bi's.

bradley
02-18-2003, 06:30 AM
I think that I need to bend my arms more, because I feel too much stress on my forearms, how exactly do you do your side lateral raises Bradley?

I usually do mine seated. Just have a slight bend at the elbow and then bring the dumb. up till your arm is parallel to the floor, and then bring it down in a slow controlled manner. Pause at the top and bottom so as not to swing the weight. Just start out very light and move up slowly. This exercise requires a good deal of concentration on form and I usually work within the 10-12 rep range with a moderate weight.


[I think I really should cut out carbs since I'm not working any more, and do sort of a TKD style diet plan.
In one of my last posts I stated that I've cut off all products containing aspartame, so the only beverages I now drink are water, orange juice in the morning, and coffee with brown sugar. Since I don't have the luxury of using diet sodas to quench my sweetness cravings, I've been having quite a few coffees now. So I've gotta get serious and cut them out.

The TKD is an option but it is to restrictive IMO. I would try a balanced approach (either 40/30/30 or an isocaloric which is 33/33/33) and if that doesn't work then try the TKD. Just remember to keep about a 500 calorie deficit each day and you should lose about a pound a week. As far as the sweetners go you could look into Splenda which I believe contains no aspartame, and is actually made from sugar. Also diet sodas like Diet Rite do not contain aspartame. I don't think 150g of carbs is too much, and really it just boils down to cals in vs. cals out.

Tank23
02-18-2003, 07:14 PM
Bradley, I wouldn't exactly be doing a strict TKD, just something that resembles it. I find that fats and proteins are more filling, and tend to stop me from eating junk food, because I know that carbs are a no no, but if I'm allowing carbs into my diet all throughout the day, I'll just think to myself 'ohh, i can have a few chips, shouldn't hurt my diet' and i'd tend to snack on junk food.

Regarding the lateral raises, I think I will take your advice and add them in. I'll do them seated as you do them.

-Tank

bradley
02-19-2003, 03:17 AM
Sounds like isocaloric might fit you well. Run some searches in the diet and nutrition forum if you have time and see what you think.

Tank23
02-19-2003, 08:29 AM
Training: Back and Bi's

Pullups: 6,6 reps @ +10kg

DB Row Right Arm: 6,6 reps@ 30kg

DB Row Left Arm: 6,5 reps@ 30kg

Shrugs: 7,8 reps@ 87.5kg

Ezy Bar Curls: 5 reps @ 30kg

Alternating DB Curls: 4 reps @ 15kg

Left Arm Bicep Curl: 2 reps + 1 cheat rep + 4 eccentrics @ 15kg

High Rep Ezy Bar Curls: 2 reps@ 20kg, 8 reps @ 10kg

-----------

I'm progressing nicely on pullups, up by one rep on first set, and by 2 on the second set, since last back session.

DB Rows even progressed today. I felt as though the left side wasn't getting worked as well as my right though. I think because my left arm is the weak link, when compared to my right arm, it stops me from rowing as well as I could be.

Shrugs progressed by 2.5kg, and managed to get more reps than I did with 85kg last week.

Ezy Bar Curls up by one rep.

Alternating DB Curls are being stopped by the weak link, my left arm. I only do for the right arm, what I can do for the left arm. So if I only get 4 reps on the left arm, I will stop the set even though I know my right arm can probably get like 7-8.

I did the bicep curls for my left arm so that I can target it more, because I alway feel that my right arm is getting more work for some reason. I always get a better pump in my right arm than the left, so I also wanted to feel a nice pump in the left arm for a change too.

Spontaneously I decided to do a high-er rep 'burn' superset, just because I felt like really hammering the left arm and making the bitch do some work for once. lol.

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


Diet

Diet was good until i went out, and ate a bit of crap that I shouldn't have. Then I came home, only to pig out on a bag of chips and about 10 biscuits with my tea. I should hang my head in shame. It was an uncontrollable binge. Shame shame shame.


Bradley, I may check out the iso diet. But as you said earlier, it's more a factor of cals in vs cals out. I think I just need to concentrate on keeping the cals at about 1800, then worry more about macronutrients.

Tank23
02-20-2003, 08:13 AM
No training today. I would've done some skipping rope or sprints but leg day is tomorrow and i wanna be fresh for that.


Diet wasn't too bad, but not good either. Went into the city to buy some stuff, had a kebab while i was there. MMM...kebabs. I didn't count calories, but prob around about 2500 or so. I need to stick to less than 2000. It's so damn hard to count cals when you eat foods that you don't know the nurtritional value of.

-Tank

Tank23
02-21-2003, 03:46 AM
Diet

2 slices Sunicrust Mightysoft Wholemeal Bread
5g margarine
1 teaspoon brown sugar
1 teaspoon brown sugar
1 teaspoon brown sugar
1 teaspoon brown sugar
4 tsp Jarrah Creamy Cappucino
4 tsp Jarrah Creamy Cappucino
3 whole eggs
1 egg white

1 Serve Max's Hydroxy-Phase + (30g)
Powerade Blue Kicker 600ml

1 chicken breast (100g)
Thins Plain Chips 25g

1 teaspoon brown sugar
1 teaspoon brown sugar
3 teddy bear biscuits
1 chicken breast (100g)
2 Slices Kraft Extra Light Cheese
2 slices ham

[B]Totals:
carbs: 165g
prot: 148g
fat: 48g
cals: 1684

That's my diet so far (9:35pm here), I may have a bit more chicken breast, there's about 50g there waiting for me.


Guess what!! My mum bought a George Foreman grill today!!! I've been asking her to get one for a while. Now I'll be able to eat chicken and steaks more easily without having to fry them. The chicken breasts I ate today were cooked on the GF grill, and they're so much better this way.

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

Training: Upper Legs

Front Squats: 6, 4, 3 reps @ 45kg (99lbs)

SLDL: 7, 6 reps @ 87.5kg (192.5lbs)


I'm progressing nicely on SLDL, but I can't progress on Front Squats for some reason. I tweaked my form a little today, and I noticed that it's easier to front squat if your feet are pointing straight ahead, instead of out to the sides a little, like i was doing them.

I woke up with a sore lower back today, for some unknown reason. To make things worse, I hurt my middle back, to the left of my spine during the 2nd set of front squats. I started arching my back when I was trying to force out the 4th rep, and the weight was kinda pulling me forward too, which cause a pain in my back. It still hurts slightly now too.

I usually do calves on leg day, but I don't see how I can possibly keep up intensity on calves if I'm putting 100% effort into Squats and SLDL, so I'm gonna start a fourth day: calves and abs.

Calves and Abs will be tomorrow.

bradley
02-21-2003, 05:35 AM
I usually do calves and abs after cardio. Good way to cool down and stretch out while still hitting the muscles hard. Happy to hear about the Foreman Grill.

Tank23
02-22-2003, 08:55 PM
Originally posted by bradley
I usually do calves and abs after cardio. Good way to cool down and stretch out while still hitting the muscles hard. Happy to hear about the Foreman Grill.


I prefer to do cardio after the calve/abs workout so that the cardio doesn't affect my lifts.

Yeh the Foreman Grill is great!

Thanks for your input Bradley. :)

-Tank

Tank23
02-22-2003, 09:12 PM
Calves and Abs

Right Leg Calve Raise: 22.5kg x 7,7 reps

Left Leg Calve Raise: 22.5 x 8,7 reps

Weighted Decline Crunches: 5kg x 9,6 reps


After this I did about 6 'sprints' with the skipping rope. Started off with 10 second sprints, and 50 seconds of rest/moderate skip. Then I upped it to 20 second sprints, with 40 rest/mod skip. Then 30 sec sprint, with less rest/mod skip. On the last sprint I tried going for a minute, I probably got about 40 seconds or so.

I tell ya...skipping rope makes for a great cardio workout.

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

Diet was not bad, until I went out clubbing at night. I was debating whether to drink or not, but when my friend offered to drive instead of me, I thought ahh why not. Then after clubbing I'm always hungry, since I haven't eaten for like 5 hours, so on the way home picked up a McChicken Meal at Maccas, the girl made a mistake and put in a cheeseburger too at no extra cost to me, so I ate that too. lol.

I think that as long as I keep up the HIIT cardio, and eat fairly cleanly most of the time, I will be able to indulge a bit here and there.

Tank23
02-22-2003, 09:18 PM
Today my calves are sore from the calve/skipping rope workout yesterday. Feels good.

I may think about doing some kind of cardio later. I got my punching bag back off a friend whom I lent it to. He couldn't find the Training Mitts at the time, so I still don't have them, and I was planning to maybe do a punch bag session as my cardio. Looks like I'll need to find alternatives for now.

Tank23
02-24-2003, 07:33 AM
Training: Chest and Tri's

DB Flat Bench: 5,6 reps @ 25kg

DB Incline Bench: 4,4 reps @ 22.5kg

Military Press (to front): 6 reps @ 33.5kg

Side Lateral Raises: 5,6 reps @ 5kg

Lying Triceps Extension: 7, 5.5 reps @ 22.5kg

Left Tricep OH Extension: Drop Set: 2R + 2Cheat @ 7.5kg, 2R + 1Cheat@ 5kg

Rotator Cuff Work: L-flies on side pulling out from body:
Right: 19reps @ 1kg
Left: 12, 8 reps @ 1kg

L-flies on side pushing into body:Right & Left: 30 reps @ 5kg

---------------------------------------------------
Comments: I didn't have a spotter today, so I did DB Flat Bench instead of BB bench. I think it went pretty well, though DB Incline Bench dropped since last week. I don't know why, but I'm guessing it has something to do with the switch to DB's for flat bench.

With the side lateral raises, I'm still unsure exactly how to do them. I was feeling it more in my forearms than in my delts.

I did really good on Lying Triceps Extension today. I progressed 2 reps on the first set, and 1 on the second since last week. I had pretty good form, only moving my arm at the elbow joint and hardly at all at the shoulder joint. I have one concern about my form though, I'm finding as the weights get higher, that I have to explode the weight up, otherwise if I go too slow there's no way I'll be able to get the weight up. But on the way down I go slower. Is this how u guys do your Triceps Extension exercises?

Bradley: I did as you suggested and replaced one of the shoulder presses with side lateral raises.
----------------------------------------

Diet: Last night I went out, and it's too hard to find good food to eat when you're out. I ended up getting a Big Mac Meal.

Today I've been lazy with diet. I wasn't counting calories, but I'm over the limit for sure.

Diet went something like this:

4 Slices of white bread (the wholemeal was in the freezer, and couldn't be bothered defrosting.) (Plus it's ok to spike insulin in the morning, to get you out of a catabolic state from sleeping)
10g margarine
4 whole boiled eggs

1 ice cream (what?? it was a hot day, lol)

2 beef sausages
50g steak (cooked in the new george foreman grill, mmmm)
2 slices wholemeal bread


small serve of oven baked chips
2 slices wholemeal bread
one coffee (2 teaspoons brown sugar, bout 30ml skim milk)


Post Workout:
Gatorade Blue Bolt 600ml
2 scoops Max's Hydroxyphase Protein Powder

50g steak
1.5 Beef Sausages
1 slice wholemeal bread
a handful worth of Arnott's Chicken Crimpy Shapes (i know i'm bad) lol

bradley
02-24-2003, 02:14 PM
http://www.exrx.net/WeightExercises/DeltoidLateral/CBLateralRaise.html

Maybe this will help with the lateral raises. Yeah I know what you mean about exploding the weight up. I do this to but remember to keep the weight controlled at all times and don't let form suffer just to go up in weight. I also use a slower tempo when performing the negative portion of the rep.

Franjipani
02-25-2003, 05:43 AM
Originally posted by Tank23
Guess what!! My mum bought a George Foreman grill today!!! I've been asking her to get one for a while.

LOL...... What is it with guys and their Foreman grills??? Its like a new "toy" or something;).

Ahhh I'm not complaining, they are pretty damn good - especially for fish :D

Enjoy !

Tank23
02-25-2003, 07:09 AM
Originally posted by Franjipani


LOL...... What is it with guys and their Foreman grills??? Its like a new "toy" or something;).

Ahhh I'm not complaining, they are pretty damn good - especially for fish :D

Enjoy !

LOL! They're mad! I haven't tried fish on it yet. Just steaks and sausages so far. Must try the fish eh. :)

Tank23
02-25-2003, 07:18 AM
Training: Cardio
I did 10 minutes of skipping rope at the end of the day. The session alternated between periods of high intensity and moderate intensity. Nearing the end of the 10 minutes, I tried concentrated on pushing up as high as possible with my calves on each jump. I think this could make my calves bigger and stonger, but I'm not sure. No harm in doing it though.

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

Diet: Could've been better. I haven't been counting calories lately, I just can't be bothered. I've just had enough of counting calories, I'll start counting again in the near future though. I know that if I had a set diet, and ate the same things everyday it would be so much easier, but I can't guarantee that the exact same foods will be available every single day.

Tank23
02-26-2003, 05:47 AM
Training: Back and Bi's

Pullups: 6,4 @ +10kg

DB Row Right & Left: 4@30kg, 5@25kg, 5@20kg

Shrugs: 8,8@87.5kg

Ezy Bar Curls: 5@30kg

Alternating DB Curls: 4@15kg

Hammer Curls: 4@15kg

Ezy Bar Curls drop set: 3@20kg, 6@10kg

Left Arm Bi Curl: 6+6cheat@5kg


Comments: My left rotator cuff didn't feel recovered. I think I had it in my head not to work too hard so that I don't injure the cuff. Like on pullups I was kinda scared to pull up with too much force, coz it felt like the left shoulder was gonna 'pop' or 'click'.

On DB Rows i think it was the same deal there, I coulda done more on the right arm easily, but I want to keep it equal with left.


I think I might be hammering the left arm too often, I've been doing it every week, working it individually at the end of the workout, to failure and beyond, hoping it will increase strength, as it is much weaker than the right arm. What do y'all reckon?
-------------------------------------

I think i need to get more serious about diet. I should really count calories again. It's just that it's so damn hard to eat the same foods every day.

Diet:
Meal 1
2 whole boiled eggs, 2 whites
2 slices w/meal bread
5g margarine
2 tsp brown sugar
coffee
30ml milk

Meal 2
1 subway low fat chicken fillet footlong with caesar sauce
1 subway double choc cookie
3 cups of orange juice

Meal 3
2 scoops max's protein powder
600ml Powerade Blue Kicker

Meal 4
approx 120g crumbed chicken breast
approx 50g white rice with meat cooked in oven

Meal 5
approx 450ml skim milk

WillKuenzel
02-26-2003, 10:35 AM
Hey man, been reading over your journal. Are you still trying to cut? How do you think its going now that you aren't working in the warehouse?

Do you have more time for training or are still struggling with the 3 day split? How's the rotator cuff coming? Those can be a real pain when something happens to them.

bradley
02-27-2003, 03:01 AM
Tank instead of trying to count cals all the time must try and cut back gradually on sugary foods and things that have a lot of liquid cals. Like say if you have to go to Subway just get a 6 inch sandwich with extra meat and a green salad on the side. This would save you a couple of hundred cals right there. Try to limit the orange juice and instead maybe just eat an orange. Little changes can add up to make a big difference. Also for your later meals eat veggies instead of carbs. An example would be to eat some veggies in the place of the rice.

Take it easy on the arm. More is not always better, and if you feel you need a little extra recovery time then take it. Don't want to injure yourself. It will work out for you, just keep upi the hard work :)

Tank23
02-27-2003, 03:44 AM
Originally posted by HomeYield
Hey man, been reading over your journal. Are you still trying to cut? How do you think its going now that you aren't working in the warehouse?

Do you have more time for training or are still struggling with the 3 day split? How's the rotator cuff coming? Those can be a real pain when something happens to them.


Hey man, thanks for reading through my journal.

Yeh I am still 'trying' to cut, but it's going very bad now. I've been allowing far too much cheating in my diet. I don't know why, but I think it's the fact that summer is nearly over here and I don't have anything to work towards. I really need to get back into action. I've been doing cardio lately, mostly jump rope, just my diet sucks. Plus as you may have read, I stopped counting calories recently, just got sick of it, required too much time. I think I may set myself up a diet which I will have to stick to everyday.

Training is better now that I'm not working in the warehouse. I'm feeling less run down, and I have the energy and motivation to do a bit of cardio.

As for time, I'm doing pretty well with that for now. I just started uni today, so we'll see how the workload is. If I become limited with time, I noticed they have a gym at my uni, and I may think about joining up so that I can workout in my spare periods.

The rotator cuff is bothering me a bit here and there. I did a pretty intense cuff workout the other day, and the left one wasn't fully recovered, so it affected my back workout. Other than that it's really not too bad, but I still gotta be careful with it, from what i've read, it's a part of the body you really don't wanna injure.

-Tank

Tank23
02-27-2003, 04:20 AM
Originally posted by bradley
Tank instead of trying to count cals all the time must try and cut back gradually on sugary foods and things that have a lot of liquid cals. Like say if you have to go to Subway just get a 6 inch sandwich with extra meat and a green salad on the side. This would save you a couple of hundred cals right there. Try to limit the orange juice and instead maybe just eat an orange. Little changes can add up to make a big difference. Also for your later meals eat veggies instead of carbs. An example would be to eat some veggies in the place of the rice.

Take it easy on the arm. More is not always better, and if you feel you need a little extra recovery time then take it. Don't want to injure yourself. It will work out for you, just keep upi the hard work :)

Bradley, you are very right. I have been slack on the diet lately. I've been dedicated to the training, but slack on the diet, I really don't know why. And guess what, it's only gonna get harder since I just started uni it's gonna be hard to find good conveniant protein sources to eat at school.

I'll try to concentrate on eating more of the good foods I used to eat, and none of the rubbish i've been eating lately.

Thanks a lot for your input Bradley.

-Tank

Tank23
02-27-2003, 04:25 AM
Diet:

2 teaspoons brown sugar
30ml milk
2 whole boiled eggs, 2 whites

1 banana
2 slices w/meal bread
approx 80g chicken breast
1 slice extra light kraft cheese
small amount of light mayo

medium serve of white rice with meat
2 beef sausages
100g steak
2 cubic inches feta cheese
bit of salad with fat free salad dressing

2 scoops max's protein shake in water

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

Training: 12 minutes of skipping rope, medium intensity

Tank23
02-27-2003, 11:35 PM
Diet:

2 whole eggs
2 egg whites

1 medium banana
1 Serve Max's Hydroxy-Phase + (30g)

1 AST Vyo Pro Protein Bar

1 chicken breast (100g)
breadcrumbs
1 teaspoon brown sugar
1 teaspoon brown sugar
30mL Skim Milk
coffee

4 small pieces of grilled fish
a small serve of oven baked chips
1 cubic inch feta cheese
serve of salad
some tomato sauce

2 slices kraft extra light cheese
1 serve John West Spicy Tomato Tuna Tempter


So far today I've done well with my diet. I decided that I needed a good protein source during the day, so I took along a protein shake to uni. Then realising that my not so good tasting sandwich, which I ended up throwing away, did not provide much protein, so I walked down to the health store and picked up an AST protein bar. I tell ya, these things are expensive. It cost me AUD$4.95 each, I bought two. I see in some people's journals that they rely on protein bars a lot. That must get really expensive.

Bradley, as you can see I've listened to your advice and tried minimising carb, especially sugar intake.
---------------------------------

Training: Rest Day

I don't feel like training today. I could train if I really wanted to, but I think I'd rather save legs for tomorrow when I'll be fresh to train.

bradley
02-28-2003, 03:10 AM
Diet is looking good. I am not trying to get you to be overly strict on yourself, but just be conscious of simple sugars and that will help eliminate some empty cals. I know it is hard to eat clean, especially if you have to eat out. Just do the best you can when out, and when you eat at home you will have more options. Excellent work Tank:thumbup:

mixta
02-28-2003, 04:37 AM
so I walked down to the health store and picked up an AST protein bar. I tell ya, these things are expensive. It cost me AUD$4.95 each, I bought two. I see in some people's journals that they rely on protein bars a lot. That must get really expensive.

Yeah, theyre pretty expensive. :eek: Woolies or other shopping centres sometimes sell them in the vitamins section for a dollar or two cheaper, roughly $2.50-3.50, keep an eye on the specials, because theyre not really popular they go for sometimes 99 cents each. Keep up the good work with the diet.

Tank23
02-28-2003, 06:37 AM
Thanks a lot for the encouragement Bradley and Mixta.

I must say Bradley, your advice about diet has got me back on track to eating better. Even though I knew I shouldn't be eating sugary foods, it took someone else to tell me that, to actually motivate me to be more strict with my diet. Thanks again mate.

-tank

WillKuenzel
02-28-2003, 07:07 AM
Your diet really has picked up really good! LOL, you like that brown sugar don't ya. :D

How's the training going? Are you going to join the uni's gym?

Tank23
02-28-2003, 11:52 PM
LOL! Yeh the brown sugar is a must for my coffee since I don't use Extra sweetner anymore.
While on the topic of sweetners, what is the difference between aspartame and phenylalinine? I see on the side of foods, 'contains phenylketonurics' i've never actually seen it say 'contains aspartame'.


HomeYield, as for the training, today I had a pretty crap workout with legs. I can't believe that after over a year of training I don't even know how to squat properly. I decided to try back squats today, to change it up a bit. I was doing less weight than with front squats, what the?? I think it's my mentality towards training that's stopping me from progressing also. I need to fix up my attitude towards training.

I'll have to check out the uni's gym first, I don't know what their facilities are like, but at this stage I don't think I'll join. Simply because on most days I only have 1 hour lunch, I know that could be enough to fit in a short workout, but then i'd have to shower, and rush and risk going late to a lecture. There's always after school though, so I could still consider it.

-Tank

Tank23
03-01-2003, 12:20 AM
Diet

2 teaspoons brown sugar
coffee
30ml skim milk
small serve spaghetti bolognese

<workout>

1 Powerade Blue Kicker
2 scoops Max's Protein Powder

1 bowl spaghetti bolognese

That's it so far. I think I at too much spaghetti bolognese, mum put too much in the bowl, even though I said 'not too much,' and if it's in the bowl, I wouldn't want to waste it would I? There's people in this world that are starving, how could I even contemplate wasting this good food, lol. Tonight my diet MAY get screwed. It's my friends b'day and we're going out to a club. I don't know if I'll drink or not yet, depends on how I feel.

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

Training: Legs

Back Squats: 3reps@40kg, 6reps@30kg

Front Squats: 5reps@30kg

SLDL: 5, 3, 2 reps@90kg [PR]

Right Calve Raise: 7, 5 reps@22.5kg

Left Calve Raise: 8.5, 5.5 reps@22.5kg

Leg Ext: 21's using 25kg, 21's + 14 full ROM using 35kg

Leg Curl drop set: 25kg, 22.5kg, 20kg, 15kg, 10kg, 5kg


I can't believe how bad I am at squatting. I need some help with these. On the first set of back squats I tried to hold the bar lower down on my back, I read somewhere that it's better like this, all this did was screw my left wrist up somehow. I want to know how to squat properly dammit! I feel ashamed of my puny lifts. I've been training long enough to be squatting 100kg, instead I'm struggling with less than half that weight.
A friend of mine started working out a few months ago, and he's squatting like 70kg. I don't know how his form is, because that seems to be a lot of weight for him to be using. I'm guessing he's really only doing partials and not to parallel. Coz when I first started doing squats I was also on 70kg but then after a while realised I was only doing a partial ROM. But anyways, that's not the point, I should be squatting more than him regardless of whether he's doing full ROM or not.

SLDL went pretty well. On the first set I arched my back far too much, and I felt it in my back. On the 2nd and 3rd sets I tried to concentrate more on keeping my back straight. SLDL have been progressing really good, though today I'd have been able to get more reps with this weight. Maybe it just wasn't my day for training or something, who knows.

I was chatting to |s7e| before my workout and he suggested I try 21's on leg extension. I thought ahh why not. Went pretty well there. Feels good to totally exhaust the quads like that.

Decided since I did extra work on quads, I should do it with hammies too. Drop sets are pretty cool. Parts of my right hammy started cramping up a bit, but I worked through it.

The legs felt good after these 2 sets.

Tank23
03-01-2003, 12:25 AM
Just adding to the last entry: like I said up there, I think my attitude towards training needs to change. I was all revved up to workout, before my workout. Then when I got in there, after my warm up sets, I just lost the mental drive. I don't know why.

Does this ever happen to you guys? It's happening to me far too often lately. And I'm always reluctant to workout, I will workout regardless if I feel like it or not, but when I think to my self, 'i can't be stuffed working out' then my training session sucks.
Any tips for improving this aspect of my training?

-Tank

Franjipani
03-01-2003, 07:30 AM
Originally posted by Tank23
I'll have to check out the uni's gym first, I don't know what their facilities are like, but at this stage I don't think I'll join. Simply because on most days I only have 1 hour lunch, I know that could be enough to fit in a short workout, but then i'd have to shower, and rush and risk going late to a lecture. There's always after school though, so I could still consider it.

If you want something bad enough hon, you'll do what it takes;). I would reconsider this option though...based on our earlier discussions...as I think it may really help to put the spark back into your training.

For your squatting issues, HomeYield is your man....he sorted me out with mine....

With regard to diet.....ectx is the "diet nazi"...... check out his journal for some inspiration !!!

Clarity = Power... Never lose sight of the big picture....and really focus on getting some clear, concise & achievable goals...;)

You are on the right track muffin...look at how far you have come already:thumbup:

bradley
03-01-2003, 07:43 AM
Tank-

First off don't worry about how much weight you are lifting. I know this is hard to do but just trust me. Drop your poundages down a little and really concentrate on form and getting a good contraction in the muscle that you are working. I guess this would be woking on the "mind-muscle" connection. Check out websites like www.exrx.net or some other books that give descriptions of the exercises that you are interested in learning about. If your enthusiasm about going to the gym is down, just take a couple of days off. This always gets my motivation back in full swing.

Here is an article about aspartame and phenylketonurics. Have you ever thought about using Splenda (www.splenda.com)?

http://www.aspartame.net/media/opinion/op_usfda.html

Tank23
03-01-2003, 10:16 PM
Franji- Yeh don't u worry, I haven't totally dismissed joining the uni gym yet. I'd only really be willing to join if they have a power rack though, otherwise it's pointless.

I'll have to speak to HomeYeild about my squatting issues. As for diet, I have been regularly checking out ectx's journal.

Thanks for your input Franji :)


Bradley- when you say 'don't worry about how much weight you are lifting'....if you don't worry about the weight you're lifting then how can you progress in weight?

I will do as you say and drop some weight on the exercises that I feel I need to correct my form on. Most of my lifts are fine. It's really just back squats, and the SLDL in the last workout.

I'll look into 'splenda' and see what it's all about.

Thanks a lot for your help Brad.

-Tank

Tank23
03-01-2003, 10:57 PM
I ended up drinking on Saturday night, and this caused havoc with my diet. Ended up drinking about 6 bourbon and colas. Then after we got out of the club, I ate 1 Quarter Pounder, 1 small Fries, 9 pack Chicken Nuggets, 1 big mac. I was so hungry.
Then I got home, and it was a cold night, so I felt like something warm, I ended up making myself a Milo and ate some Chicken Flavour Shapes with it. Was just so hungry.

I think it was Berserker who said something along these lines: 'It's not the alchohol that makes you fat, it's what we eat when we get drunk.' That is so true!


Ok there we go. I'll be sure not to drink next week, it's adding a lot of unneed calories to my diet.

Tank23
03-01-2003, 11:02 PM
Today my diet got off to such a crap start. I woke up late, since I had a very late night. I was gonna try to have a good diet day, but when I woke up I was pretty hungry. I was expecting to find a steak ready for me to eat, or something healthy like that. Instead I find KFC waiting for me. So there goes another day, spoilt by fast food.

3 Pieces of chicken
side of chips
potato and gravy
coleslaw

250ml skim milk
2 scoops Max's Protein Powder

3 whole eggs
1 cubic inch feta cheese
serve of salad

60ml skim milk
4 teaspoons brown sugar


Ok, this weekend has been bad for diet. I want to start fresh tomorrow.
----------------------------------
I thought yesterday's training session was crap, but I'm feeling some nice DOMS in my lower and even upper back. I was expecting to feel pretty sore in my legs from the 21's on Leg Ext and the Leg Curls drop set, but they're only mildly sore.

bradley
03-02-2003, 04:27 AM
Bradley- when you say 'don't worry about how much weight you are lifting'....if you don't worry about the weight you're lifting then how can you progress in weight?

You are right in that progression is important but what I am saying is that before you worry about progressing in weight you must make sure your form is good. There is no need in adding weight when your form is not correct. In the end correcting your form first will lead to much greater gains and also a greatly reduced risk of injury.

Tank23
03-02-2003, 06:36 AM
Aha! Gotcha! I thought that's what you may have meant, just making sure. Thanks a lot man.

-tank

Tank23
03-03-2003, 03:33 AM
Diet

2 whole eggs
2 whites
4tsp brown sugar
40ml skim milk
1.5tsp coffee
2 slices w/meal bread
serve of vegemite

2 scoops max's protein
small piece of banana

2 slices w/meal bread
4 slices salami
some mustard
burger king cheeseburger

subway turkey breast 6" with veggies only in w/meal roll

<workout>

10g creatine
250ml orange juice
2 scoops max's protein

approx 80g steak
1 whole egg
side of salad

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

Training: Chest

DB Flat Bench: 6,5,4 reps@ 25kg

Incline DB Bench: 4,4,4 reps@ 22.5kg

Decline DB Bench: 5 reps @ 20kg

Weighted Decline Crunches: 10,8,8 reps@ 5kg

5 minutes punch bag, pretty intense

WillKuenzel
03-03-2003, 10:52 AM
Chest workout looks pretty good Tank. Not too many sets but enough to get it done. How do you feel about that rep range?

Diet looks pretty good too except for that Burger King cheeseburger. :p But now that I think about it, I'd like to have one of those too.

Tank23
03-03-2003, 04:22 PM
Hey HY. I like the 4-6 rep range. It allows me to focus better when less reps are involved. Knowing that I only have to do 4-6 reps helps a lot psychologically.

Yeh I could've done without the cheeseburger. But considering the thought of buying a whopper crossed my mind, i did well with a cheeseburger, lol :D

Franji tells me that you're the man to talk to about my squat form. Do you have any pointers for me on how to better my back squat technique? Like how do you do your back squat?

-Tank

Tank23
03-04-2003, 02:46 AM
Diet

3/4 cup oats
200ml skim milk
2 scoops max's protein
4 teaspoons brown sugar
2 tsp coffee
40ml skim milk

2 whole eggs

2 slices w/meal bread
a few slices of deli chicken
1 slc kraft extra light cheese
small amount of f/free mayo

2 scoops max's protein
1 med banana

2 tsp coffee
40ml skim milk
4 tsp splenda (woo hoo i got it bradley)

<workout>

glass of cranberry cordial
10g creatine
2 scoops max's protein

approx 140g chicken breast crumbed
bowl of salad
2 cubic inches feta cheese
3 grilled chillies
1 whole egg

2.5 tsp splenda
20ml skim milk
tea



I'm not counting cals, but i think i'm prob over by a bit today.

Bradley: I think you're right about Splenda not containing aspartame, i read the packaging and it doesn't mention it. It lists 'sucralose' as the sweetner.
-----------------------------------------------

Training: Back

Pullups: 5,5 reps@ +10kg, 4.5reps@bodyweight

DB Row Left: 5, 4, 4 reps@20kg

DB Row Right: 5, 5, 4reps@20kg


Comments: On the rows today I lowered the weight by a heap (10kg). I wanted to concentrate on contracting my back and not using my arms as I have been lately. It is surprisingly so much harder even with such a lighter weight. I felt it good in my back today.

On the pullups, on the first set, for some reason while squeezing out the last rep or two, i started feeling pain in the back of my head. It happened on set 2 as well. I didn't feel like pushing myself hard on set 3 after that happened. It didn't happen on the rows though, I was fine for them. Weird ay.

mixta
03-04-2003, 04:52 AM
On the pullups, on the first set, for some reason while squeezing out the last rep or two, i started feeling pain in the back of my head. It happened on set 2 as well. I didn't feel like pushing myself hard on set 3 after that happened. It didn't happen on the rows though, I was fine for them. Weird ay.

Sounds interesting. What grip do you use on your pullups? ( I know its not related to the pain that you had, just curious on the grip.


Comments: On the rows today I lowered the weight by a heap (10kg). I wanted to concentrate on contracting my back and not using my arms as I have been lately. It is surprisingly so much harder even with such a lighter weight. I felt it good in my back today

Very true on the rows, its my fave exercise.




2 scoops max's protein

What does that taste like? Im using Body Ripped and im glad its nearly gone, I swear you could use it for fertilizer! I hope the companies get more samples going because I hate getting burnt like that.

Tank23
03-04-2003, 05:06 AM
Originally posted by mixta


Sounds interesting. What grip do you use on your pullups? ( I know its not related to the pain that you had, just curious on the grip.



Very true on the rows, its my fave exercise.





What does that taste like? Im using Body Ripped and im glad its nearly gone, I swear you could use it for fertilizer! I hope the companies get more samples going because I hate getting burnt like that.




On the pullups I used an overhand grip, not too wide and not too close, just right so it's comfortable for me.


About the rows, yeh they rule.


Regarding Max's protein powder, it's not too bad. I'm using the 'hydroxyphase' formula at the moment which is 'mocachino' flavour. It has extra fat metabolisers (or whatever they're called). It was pretty expensive, for 3kg i paid like $170 or so. But that was from a shopping centre, I usually go into the city to buy my protein coz it's usually about $10 per 1.5kg tub, so i'm guessing it woulda cost me bout $150 from the city.
The Max's powder tastes so much better than my previous powder (Horley's Essential Protein Vanilla Flavour) which tasted like crap, and this variation of the powder has no carbs, well hardly any.

bradley
03-04-2003, 10:25 AM
On the pullups, on the first set, for some reason while squeezing out the last rep or two, i started feeling pain in the back of my head. It happened on set 2 as well. I didn't feel like pushing myself hard on set 3 after that happened. It didn't happen on the rows though, I was fine for them. Weird ay.

Sometimes if I am straining real hard to get that last rep I will get the same feeling. Remember to breathe:)

Franjipani
03-05-2003, 12:59 AM
Originally posted by mixta
Im using Body Ripped and im glad its nearly gone, I swear you could use it for fertilizer!

*LMAO*

Yukko ! I just bought some more Red Back - Soy Protein, it tastes great but geeeez, cost me $13 MORE in QLD than it did in Melbourne......whats with THAT??? Whats more, there are no visible supplement shops up here....didnt even find any in Maroochydore....

*NOT HAPPY JAN* :p ......and yes, I will be consulting yellow pages...pronto...for my other essentials:D.

Tank, glad that your diet is finally under some sort of control.....I'd say that you may want to alert your "chef" as to your goals and perhaps she may tailor some foods around your diet???? ;)

Small little improvements daily will work wonders..... now check out that gym dammit before I tan your hide :eek: ;)

Tank23
03-05-2003, 01:42 AM
Bradley: On the last few reps I do tend to hold my breath. It feels impossible to breath while also putting in 100% effort.


Franji: Yeh the diet is somewhat structured now. Even though I haven't been 100% strict on myself.

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

Diet:

3 whole eggs
1 white
2 slices w/meal bread
1 serve vegemite
40ml skim milk
5 tsp splenda
1.5 tsp coffee

2 slices w/meal bread
a few slices deli chicken
1 slice kraft extra light cheese
1 Burger King Cheeseburger

<ate ^^^ this meal at about 11am or so then ate the next meal at about 6pm>

20ml skim milk
2.5 tsp splenda
tea
1 bowl of ricotta ravioli
2 heaped tsp parmesan cheese

approx 120g grilled chicken breast
20g tasty cheese
40ml skim milk
4 tsp splenda
tea
4 small biscuits
--------------------------------------------------
Training: Rest day

Did 5 minutes of skipping rope. Woulda went for longer but the back of my head started hurting, and my 'pulse' at the back of my neck was pounding hard....like I could hear it...weird...so I decided I better stop there rather than cause problems.

WillKuenzel
03-05-2003, 07:16 AM
Originally posted by Tank23
Franji tells me that you're the man to talk to about my squat form. Do you have any pointers for me on how to better my back squat technique? Like how do you do your back squat?
LOL, I can help a little I hope. The main thing I concentrate on is not letting the knees drift too far over your feet. I place my feet just a tad bit further apart than shoulder width. Toes pointed slightly out. Probably pointing at like 11:00 and 1:00 o'clock. I make it a good point to puff up my chest and suck in air while pushing my abs out. I also get a nice arch in my back. Making sure it never rounds out during the movement. I look straight ahead and mark a spot. Throughtout the movement I keep my eyes locked on that spot. At that point I start to descend while pushing my butt back. Kind of like you are lowering to sit on the toilet. I try to sit back on my heels. Most of the weight should be pushing on the heels of your feet. I keep dropping down until I just feel it. There is just a certain point where you feel your hips move below your knees and you know you are deep enough then. At that point I contract my hips and butt and that begins the movement to get you out of the hole. Drive your hips up and forward and then you'll feel your quads kick in and start to straighten out your legs.

If you have a hard time getting down low enough, one thing that helped me to begin with was to place something under my heels to raise them up slightly. This helped relieve some tension on and allowed a little bit more flexibilty in my hips. As time went on, I lowered the block under my heels until they were on the floor again and I could squat without something under them.

I hope some of that helped. Squatting like deadlifts are pretty simple overall but some of the small things can really help.


On the note of breathing: for squats, breathe in hard before start your descent. Suck in as much air as possible. Breathing in through the nose is the best. Hold that air as you start down and then as you are coming up. As you near the top of the lift start letting some of it out. Not a lot but a little at almost the top of the lift. Breathing in alot of air helps keep you stable as well as providing your muscles with plenty of oxygen to use when working.

In the case of the pulldowns, I breathe in when my arms are completely out-stretched and hold it as I pull the bar down. As the weight moves back up I gradually let the air out near the top of the lift.

When lifting, breathing is very important. Don't try to breathe normally. You'll have to control your breathing and try to breathe in before every rep. Control it and take deep breathes. It makes the lifts easier and also helps to release some of the tension in other muscle groups.

Don't try to rush the reps. Make sure you breathe before each one. We don't want to trying to do heavy squats and pass out under that weight because you forgot to breathe. :p

Tank23
03-06-2003, 04:06 AM
With squats...I find that when I try to not let my knees go past my toes that I feel like i'm gonna fall back, which cause me to lean forward to bring my centre of mass forward, so that I don't fall.


As for the breathing....I do them just as you say....except sometimes when I'm concentrating 100% on getting the last rep up I forget to breathe/or I am unable to breathe because I will lose that intra-abdominal pressure which is holding me up nice and tightly, which will cause me not to be able to get the last rep.

I will make an effort to breathe adequately during each set.

As for the squats....I will have to try them out again with very light weights and get the form down perfectly. I'm sure I'll be able to squat a half decent amount (for me that is) when I get the form down properly.

Thanks a lot for your help HY. I hope that reply didn't take up too much of your time. Thanks again.

-Tank

Tank23
03-06-2003, 04:35 AM
Diet

3 whole eggs
1 white
2.5tsp splenda
.5tsp coffee
20ml skim milk

2 scoops max's protein powder

2 slices w/m bread
a few slices deli chicken breast
1 Burger King Hamburger

2 slices w/m bread
a few slices deli chicken breast
1 slice kraft extra light cheese

1 subway 6" turkey breast sub, with veggies and cheese

<workout>

300ml orange juice
10g creatine
2 scoops max's protein powder

1 chicken breast from a BBQ chicken
bowl of salad: onion, tomato, lettuce, feta cheese, f/free dressing

2 slices kraft extra light cheese

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

Training: Shoulders and Calves

Military Press (to front): 5,4 reps@40kg (PR)

DB OH Press: 4, 3 reps@15kg (PR)

DB Side Laterals: 3reps@5kg, 10reps@3.5kg

Barbell Shrugs: 5,5 reps@90kg (PR)

Right Leg Calve Raise: 7,7 reps@22.5kg

Left Leg Calve Raise: 9,9 reps@22.5kg


Comments: I had the same problem today with the pain in the back of my head on the first and 2nd work sets. This could be because I didn't breathe properly on the first set, holding my breath for the last rep. I acknowledged that, and breathed small breaths quickly on the 2set to get the last rep up, and I didn't feel a 'new pain', only the pain I was feeling from the first set still lingering around. When I got onto the DB OH Press the pain started to fade away...and in a few minutes I had even forgotten all about the pain, as it was gone. This is the best workout I've had in the last few weeks. I felt like pushing the weights. I didn't have a negative attitude, hoping for the workout to be over etc. and I felt great after completing it.


Looking back through my workout logs, the last time I had a dedicated shoulder day was at the end of last year, for about a week and a half, when I started with MaxOT. Then as you all know I was forced to switch to a 3 day split coz I was working at the warehouse.

Well anyways, today I had the same order of exercises as I did when I did my 1 dedicated shoulder day on the 31/12/02. Only difference is that I had upright rows (that is the first and only time i've done them) after BB shrugs, and didn't do calves after shoulders. At the time I was Military Pressing 37.5kg for 4 reps, DB pressing 13.5kg for 5 reps, and BB shrugging 82.5kg for 5 reps.

I'm happy that I've progressed in strength since then. Even though not by much, but I was/am cutting, and I was working at the warehouse lifting a lot of boxes every day. My strength increase could be attributed to the fact that for today's workout I did not lift 1000+ boxes for 8 hours prior :D

For BB shrugs I know that my progression is because now I'm using straps, and it's 100% better working like this.

I have trouble working my calves at home. I do them one legged with half my foot on a brick, and the other half hanging off. I've noticed that I can work my left calve better than my right. When I'm pushing up with my right foot, I feel pain in my toes when I get to the last few reps, it feels like my toes and/or foot is fatiguing, I feel it more in my foot than in my calves most the time.
But the left foot is fine, when I push up the ball of my foot is taking most the weight and the toes are barely stabilizing me.
-------------------------------------------

Today I checked out my uni's gym. When I first walked in I started panicking....I couldn't see a squat rack. Then I found it.....yeh baby yeh! I will most definitely be joining the gym, they gave me a 'one free gym session' card....and if all goes well with that free session I'll join up. It's only gonna cost me AUD$272 a year. That's great....compared to other gyms which charge like $400-500 a year.
The gym is open 6.30am-8pm, Monday- Friday. See Franji! They're not open on the weekend!! :cry: :cry: :D



Oh yea....I nearly forgot to tell you all. I'm gonna start bulking in 1 week and 2 days. I can't wait!!!! I'm gonna take next week off training...so I can start fresh for the bulk. I'm gonna rip out the big guns for this bulk, weight gainer shakes and all. I'm gonna make sure that I do this bulk right. The last time I did a 'bulk' i was eating too much crap....and the 8 kilo's I put on in 8 weeks while on HST, came right off again when I started cutting up. I went down to 70kg, which is my current weight, and have stayed at this weight even while appearing leaner and still with no real noticable muscle loss.

I didn't get to achieve my goals with this cutting cycle. I'm still flabby, but I did lose some bodyfat while keeping muscle on.....so at least now I know that I can and will be able to cut up properly after I'm done with the upcoming bulk.

For this bulk I will use the Max OT training style in a 5 day split.I can't wait!! I'm exited!!(Said with a big kev voice) (Franji, Mixta, Lude, Rezza and all the other Aussies....y'all should know what i'm on about heheeh :p )

This is quite a post....isn't it. Turned into a novel.

Speaking of novels: Franji I'm upto page 28 in 'Awaken The Giant Within.'

bradley
03-06-2003, 06:40 AM
Nice workout Tank. Setting PR's is always a plus;) Keep us posted on your bulking diet, and it sounds as though the university gym will suit you well. At least you will not have to worry about the calf problems anymore.

WillKuenzel
03-06-2003, 11:48 AM
Originally posted by Tank23
With squats...I find that when I try to not let my knees go past my toes that I feel like i'm gonna fall back, which cause me to lean forward to bring my centre of mass forward, so that I don't fall. Its a tough balance to try and find. The way I've seen it best is that the bar should be almost directly in line with your ankles the entire time. This way the bar doesn't travel over any unneccessary curves and stays in a straight line. In order to keep that line, you'll have to lean forward just a bit as you descend, but you should also be pushing your butt and hips back too. When doing that, it lessens just how much you have to lean forward.



As for the breathing....I do them just as you say....except sometimes when I'm concentrating 100% on getting the last rep up I forget to breathe/or I am unable to breathe because I will lose that intra-abdominal pressure which is holding me up nice and tightly, which will cause me not to be able to get the last rep.But think about it like this; air has some mass right? Well your core is sort of hollow. By breathing in air you actually fill in that space in your hollow core with some added mass. That added mass will actually aid in the stability of your center of mass. By not breathing you are not getting vital oxygen to your muscles that need it when they are pushing that weight and your core is actually losing stability because you aren't filling and refilling that void. It becomes tough to breathe but you'll notice a big difference when you breathe properly and get all that much more oxygen in your body before each rep. It'll help, trust me on that.


I will make an effort to breathe adequately during each set.And also each rep. Take it one rep at a time.



As for the squats....I will have to try them out again with very light weights and get the form down perfectly. I'm sure I'll be able to squat a half decent amount (for me that is) when I get the form down properly.You'll be surprised at how fast the weight shoots up when you get the form down properly. Form can make a huge difference. Just keep working on it. One day it just sort of clicks and everything pretty much just falls into place. Work at it with light weight and sometimes even with no weight. Try to visualize it as well as checking yourself in the mirror. It'll pay off in the end. Guaranteed!


Thanks a lot for your help HY. I hope that reply didn't take up too much of your time. Thanks again.LOL, don't worry about it. We're all here to help each other out. I would have felt bad about it if I didn't put a little time into it. It'll be more beneficial to you if I take me time with it. I hope it helps a little bit and if it does then that'll be enough for me. You're making some great progress and just keep it up. You'll get to be where you want to be before you know and you'll be aiming higher.

Good luck on your bulk. Bulking is the most fun IMO!

_-_v_-_
03-06-2003, 12:31 PM
HY is dead right.

Once I fixed my squat form, my strength shot up. But then, I'm genetically suited for squatting.

God, I hate my bench :)

Tank23
03-07-2003, 12:50 AM
Bradley: Yeh, I'm excited about being able to train calves properly.

HY: I'm gonna try to practice the form with today's leg workout. It should work out good for me, since I still seem to be getting that pain in my head, I'll be able to just concentrate with no weight or light weight.

_-_v_-_: yeh i know strength will go up quick..it's all about the technique

--------------------------------------------
Diet:

3 whole eggs
1 white
2.5tsp splenda
20ml skim milk
.5 tsp coffee

2 scoops max's protein powder

2 slices w/meal bread
a few slices deli chicken breast
1 Gloria Jean's Irish Nut Cream coffee (this was so sweet, and i had it with the cream on top, it was my first time getting this kind of coffee, so didn't know if ppl normally drink it with cream or not)

1 Gloria Jean's Irish Nut Cream coffee (i had a craving for another one of these, all that sugar did it to me, I better not drink any more of these or i might get addicted to it)

approx 100g or less grilled Blue Grenadier (sp?) fish
some tomato sauce


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

Training: Legs

Today this was not a proper workout. My legs and lower back were sore from yesterday's shoulders/traps workout. I fail to mention in my journal, that when I do BB shrugs, I actually deadlift the weight off the ground. Which means that yesterday I did 2 singles with 90kg, which is a fair bit for me.

Did 3 sets of varying reps, with no weight, practicing my back squat form.

1 Leg Extension Drop Set: 50kg, 45kg, 35kg, 25kg
(Can't remember all the reps on each weight, but did about 35 reps all up)

1 Leg Curl Drop Set: 25kg, 20kg, 15kg, 10kg
(Did about 20 or so reps on this one, my calves were sore from yesterday and this affected this set)


I'm now feeling pretty wrecked after my workout. I now have 1 week and 2 days off from weight training. I might hit the HIIT during this time.
------------------------------------
Bulk update: I have changed my mind about the bulk. Today I was feeling fat for some reason...i think because of all the sugar in the coffees. And I realized that my bf% is not low enough to begin bulking. I still have a pot belly, I don't want to let it get out of control. So I shall continue cutting until I have a flat tummy, and a 'four pack' at least.
I'm shattered that I won't be bulking so soon, but it's more important that I control my bf% IMO.


---------------------------------------
Stupid person of the day:

The 2nd time we went to the coffee shop, I ordered 2 Irish Nut Creme Lattes, one being for a friend. We wait for our order, and the guy puts down 2 of these iced milkshake crap, i don't even know what it was, and he's calls out the name of it so that the person can pick up their order.
After no one picks it up, I thought that would be our order and he may have made a mistake. We wait a little while longer and this is what was said between the coffee making idiot and myself:

CMI: These are yours
Me: no they're not
CMI: yeh they are, i remember serving you
Me: yeh, and i ordered 2 Irish nut creams
<he looks at me with a pissed off look, and turns away with attitude>

Then he re does our order, and he gives me regulars when I ordered larges. I didn't say n e....about that.....i had left the counter and my mate goes to me 'didn't you order larges?' lol Next time that dude better make my coffees right, or else there'll be trouble.

Any way...the point being that HE made the mistake...yet gave me attitude when I pointed that out. The moral of the story being: I will now wear my black bonds tops to show off my superior muscular size, and see if he gives me attitude next time when he realises I'm somewhat of a tank (well bigger than him....lol). I shall call this 'social experiment #1', the study of how BB's get treated compared to the average Joe....haha

Franjipani
03-07-2003, 01:04 AM
Originally posted by Tank23
The moral of the story being: I will now wear my black bonds tops to show off my superior muscular size, and see if he gives me attitude next time when he realises I'm somewhat of a tank (well bigger than him....lol). I shall call this 'social experiment #1', the study of how BB's get treated compared to the average Joe....haha

*lol* @ this

I'm of the belief you attract more bee's with honey ;).

I reckon you are on ya way now hon, loads of help with your training and damn good advice on your diet....so the ball is in your court now to make it all happen:thumbup:.

Reinier
03-07-2003, 01:32 AM
You write some incredible long posts in here

Tank23
03-07-2003, 05:15 AM
Originally posted by Reinier
You write some incredible long posts in here

LOL! Yeh I know.....I can't help it....just gotta get it all outta my system :p

Tank23
03-07-2003, 05:29 AM
Originally posted by Franjipani


*lol* @ this

I'm of the belief you attract more bee's with honey ;).

I reckon you are on ya way now hon, loads of help with your training and damn good advice on your diet....so the ball is in your court now to make it all happen:thumbup:.


I will make it all work Franji, don't you worry babe. I think I'll feel a lot better after a week off from training also. Also, after this break I will most probably be working out in the uni gym, depends how the cash flow situation is.

-Tank

mixta
03-08-2003, 06:53 AM
1 Leg Extension Drop Set: 50kg, 45kg, 35kg, 25kg

Looks good


1 Leg Curl Drop Set: 25kg, 20kg, 15kg, 10kg

Looks good too :)


I fail to mention in my journal, that when I do BB shrugs, I actually deadlift the weight off the ground. Which means that yesterday I did 2 singles with 90kg, which is a fair bit for me.

Good work with that Tank, that will give the traps a good workout!


Then he re does our order, and he gives me regulars when I ordered larges. I didn't say n e....about that.....i had left the counter and my mate goes to me 'didn't you order larges?' lol Next time that dude better make my coffees right, or else there'll be trouble.

It sucks when that happens, if theyre in a sh*tty mood youre bound to be on the recieving end of their mistakes, asking for the manager shakes them up a bit.

Tank23
03-09-2003, 03:22 AM
ok i'm in a rush today. quick rundown on diet:

had grandma's 81st b'day, went to an 'all u can eat' restaurant. Did well considering i was free to eat all i want, lol.

side of chips
about 100g roast beef
gravy
2 small slices pizza
1 party pie
2 scoops ice cream
5 cubes jelly

<did HIIT, felt crap during and after this, felt like the icecream was gonna come back up. Did 7 sprints i think. It was raining and cold today, but i still went running, that wasn't gonna stop me. Took me bout 10 mins or so>

cranberry cordial
5g creatine
2 scoops max's protein

2x coffee
4tsp splenda

4 slices w/meal bread
2 slices kraft light cheese
a few slices deli chicken breast


going out to a club now...i may have a few drinks... We have a long weekend here...yeh baby yeh!!

-Tank

Tank23
03-10-2003, 12:12 AM
Diet for last night: Went out last night, was very lenient on diet, but the main thing was that i had a really good time. It's not very often that i have a good time at a club, usually it's just ok.

7 wild turkey and cola's
1 small mc chicken meal, coke replaced with bottled water
9 pack chicken nuggets

-------------------------------------------------
Diet today:

approx 120g grilled steak
1 large bowl of salad
2 cubic inches feta cheese
f/free salad dressing

8 tsp splenda
2 tsp coffee
2 tea
80ml skim milk
4 small biscuits

1 white bread roll
4 slices deli chicken breast
2 slices kraft light cheese

----------------------------------------------
Training: None

I'm feeling sore in my hams and a bit in the quads from the sprints yesterday. HIIT rules! When I'm doing the sprints I hate them, but afterwards I feel great. I'll be doing HIIT as part of my routine regularly now.

Tank23
03-11-2003, 02:29 AM
Diet: Clean, no real cheating today.

Training: 10mins punch bag

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

Today went into the health store in the city and was gonna buy an ECA stack so I can speed up the fat loss in order for me to start bulking ASAP. Then I started speaking to the sports nutritionist there. She knew a lot about bodybuilding, I was really impressed.
I told her how I was after an ECA, and my plans to bulk very soon. Then she asked me why I would wanna cut up if I was gonna bulk anyways. She said to me I shouldn't get the ECA and instead concentrate on adding 'lean muscle'. She suggested I try out some HMB, to aid in increasing lean muscle mass.

She thinks it's very possible to increase lean mass while cutting bodyfat. I think it is possible too, but everyone on here seems to think it's impossible. I'm going to take her advice and try it out for 8 weeks, and see what happens.

Also for these next 8 weeks I'm going to (try) keep off alchohol on the weekends, because this adds about 1000 useless calories to my diet a week. Considering I've been eating somewhat recklessly on the weekends when I go out, I've progressed pretty good, and I'm looking a bit leaner, but I bet I could've progressed a lot more by now if I weren't cheating on the weekends.

mixta
03-11-2003, 03:05 AM
7 wild turkey and cola's

Thats the spirit! :p I dont mind wild turkey




Also for these next 8 weeks I'm going to (try) keep off alchohol on the weekends, because this adds about 1000 useless calories to my diet a week. Considering I've been eating somewhat recklessly on the weekends when I go out, I've progressed pretty good, and I'm looking a bit leaner, but I bet I could've progressed a lot more by now if I weren't cheating on the weekends.

Its hard work but its very rewarding, I know when I go out with mates its damn near impossible to stay strict, im working on it too.

bradley
03-11-2003, 06:35 AM
She thinks it's very possible to increase lean mass while cutting bodyfat.

What did she recommend for you do to accomplish this? I am not being critical, just curious:) Keep us posted.

WillKuenzel
03-11-2003, 06:51 AM
She suggested I try out some HMB, to aid in increasing lean muscle mass.From some of the articles I've seen that stuff can get expensive. Unless you have just started working out you need to take two to 3 times the recommended dosage for it to be beneficial. I took it for 3 months at the recommended dosage and never noticed any significant effects.

I'm also with bradley, not quite critical if she knows what she is talking about but that seems just a little unlikely if you have already been working out for awhile.

Tank23
03-11-2003, 11:46 PM
Bradley: She told me that HMB should help me to add lean mass, and she asked me about my diet as well. She offered some suggestions, such as cutting out carbs later in the day, which is pretty standard, everyone knows that. She advised me to keep training as I am, and make sure that I'm training every 2nd day. I told her that I was doing a 3 day split (mon-wed-fri) and she said I should start the cycle again on Sunday.

With the HMB I'm interested to see how it will work. I'll have to make sure other factors of my trainining/nutrition are pretty close to flawless as well, I wouldn't want t o see bad results with HMB just because my diet/training is crap. And of course, as mentioned by HY, HMB is prohibitively expensive, I think it'll only be a once off thing, just for the experience to see how it goes with it. I got 90tablets for AUD$75, and I'll be taking 3 tabs a day (=3g HMB daily). This means it'll last me a month, $75 a month is far too much, plus factor in all the other stuff i have to buy: whey powder, multivitamin, flax seed oil, total protein mix, etc.

I actually just went out and bought the flax oil, and the total protein mix (whey/soy/egg white) today. I decided that flax is an essential part of a bodybuilder's diet for the good fats, and since I had been using my whey protein isolate as a MRP, that was a waste of protein since it is quick absorbing and the body doesn't really have that much of a demand for protein during the day. The 'total protein' blend I bought today is so much cheaper than whey, AUD$50 for like 37serves (36g prot/2g carbs/.75g fat per serve).

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

I'm gonna draft up a set diet which I'll try my best to stick to everyday. I'm hoping you guys can check it out for me and tell me how it looks eh.

Tank23
03-12-2003, 12:32 AM
Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
125ml skim milk
10ml Stoney Creek Flax Seen Oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
Deli chicken breast slices

Meal 3
Vital Strength Total Protein
Heinz Baked Beans 220g
10ml Stoney Creek Flax Seen Oil

Meal 4
3 tblspoons Glucoforce
Redback Whey Protein

Meal 5
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

153g carbs, 33g fat, 146g protein, 1680 cals

This is what I have so far.....I need one more meal or so. I should be able to get by with 2000 cals, as I'll be training on most days, I might go with a 3 or 4 day split starting next week, plus I'll try to get in 1 or 2 sessions of HIIT a week.

If any of u guys or gals have a suggestion for my last meal...feel free to chime in. If you have any suggestions for me to change my diet in any way , tell me about it too.

I'm thinking maybe something like tuna for the last meal....something convenient like that.

Also I'm gonna have to substitute meal 4 with something else on my rest days..any ideas?

Tank23
03-12-2003, 02:11 AM
Diet:

1 whole egg
4 whites
25g oats
125ml skim milk
4 tsp splenda
.75 tsp coffee
20ml milk

600ml full cream milk

2 slices w/meal bread
1 slice kraft light cheese
2 slices deli chicken breast

700ml skim milk

40ml skim milk
1.5tsp coffee
4 tsp splenda

<HIIT>

3 tblspoons Glucoforce
3 tblspoons Red Back Whey Chocolate flavour
1 HMB tablet

80g chicken breast
salad
1 cup green beans
1 beef sausage
1 tomato and onion hamburger patty

I'm guessing I had about 2500 or so cals today. Minus, what, about 400cals for the HIIT??? So net calories, about 2100 or so.

Comments: I was unsure if I should incorporate milk into my diet, since it's such a cheap source of protein, and I read it has a GI of 32, which is really quite low. I've decided I won't be using milk in my diet when cutting, but when I'm bulking it'll be an invaluable source of protein.
------------------------------------------

Training: HIIT

11 sprints, 10 seconds each. 40 second slow jog between sprints.

It's a lot better doing the sprints this way, instead of doing a moderate jog in between sprints. I managed to go harder on the sprints today with this method. I like it!

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

I really need a job now, I'm down to my last few hundred dollars that I'd saved up working at the warehouse on the holidays. I REALLY want a job working in a supplements/health store. The only problem is that I don't have any formal qualifications in this field. I know that I can do better than most of the health store assistants out there, most of them, even though they have studied nutrition at university, don't know that much about it's applications to bodybuilding. Do you guys have any ideas as to how I should go about getting myself a job in one of these stores? I know I'm going to need quite a good resume, but what can I put on it that will really make me seem attractive to a prospective employer?

mixta
03-12-2003, 03:52 AM
Do you guys have any ideas as to how I should go about getting myself a job in one of these stores? I know I'm going to need quite a good resume, but what can I put on it that will really make me seem attractive to a prospective employer?

Ask one of them if you can do work experience with them. Get the feel for the place, you have to really prove to the boss that you are an asset to the company and that working with them will make you better as a person and working with them is a excellent opportunity to show them you skills. (my 02cents, I regret the forklift race though :redface: )

Tank23
03-12-2003, 04:31 AM
Yeh if I was in year 10 again, and had to do work experience for school I would do it in a health shop. But, I haven't got the time to be working for free these days, lol. I can't imagine working for free, that $5 a day is slave labour.

Though, work experience is a good idea Mixta, thanks for your suggestion dude. But the problem with W/E is you have the risk of them just using you and not giving you a job in the end. Imagine how bad I'd crack it if I wasted 2 weeks of work experience and not end up getting a job out of it :D

bradley
03-12-2003, 05:50 AM
Comments: I was unsure if I should incorporate milk into my diet, since it's such a cheap source of protein, and I read it has a GI of 32, which is really quite low. I've decided I won't be using milk in my diet when cutting, but when I'm bulking it'll be an invaluable source of protein.

Milk should be fine on a cut as long as you count it towards your daily cal intake.


If any of u guys or gals have a suggestion for my last meal...feel free to chime in. If you have any suggestions for me to change my diet in any way , tell me about it too.


Do you like cottage cheese? For the last meal I would just try to get some fat along with the protein to help slow digestion since you will be going 8 hours or so without food. Tuna would be fine mixed with a little mayo.

Most of the people working in supp. shops around the US do not have any formal education in the nutrition field. Maybe try and take a few classes at a university while you are working somewhere else. Try talking to some of the people that already work there and see how they suggest getting on at one of these places. I think it would be safe to say that not all have a degree in nutrition.

Tank23
03-12-2003, 06:52 AM
Originally posted by bradley


Milk should be fine on a cut as long as you count it towards your daily cal intake.




Do you like cottage cheese? For the last meal I would just try to get some fat along with the protein to help slow digestion since you will be going 8 hours or so without food. Tuna would be fine mixed with a little mayo.

Most of the people working in supp. shops around the US do not have any formal education in the nutrition field. Maybe try and take a few classes at a university while you are working somewhere else. Try talking to some of the people that already work there and see how they suggest getting on at one of these places. I think it would be safe to say that not all have a degree in nutrition.

I tried cottage cheese a while back, but I didn't like the texture of it. It just made it hard for me to eat. But I'm prepared to go through 'pain' to get to my goals, so cottage cheese is an option for me. Good idea Bradley.

I spoke to one of the girls that works at a health shop yesterday, and she said they tend to go for Naturopaths. The other lady that I spoke, that advised me on my training and diet, she doesn't have a uni degree I don't think. She said she used to work for Muscletech (i think that's the company she said, something along those lines), she said her training there was pretty extensive though. She probably did have a uni degree if she was working at a supps company tho, yeh?

Thanks a lot for your input Bradley, I might just do as you said and get some cottage cheese and tuna.

WillKuenzel
03-12-2003, 07:22 AM
Most of the supplement stores around here hire just about anybody. One of the guys in my engineering group worked at a GNC and he rarely (if ever) worked out. You might not be able to work with a particular supplement company but a place that sells all of them might be a good place to start. Maybe even doing some stocking or something if they store is big enough to need stockers.

LOL, I don't like cottage cheese either but I've started eating it for my last meal. I mix some strawberry protein powder in with it and eat it with some fruits. Peaches have worked the best for me but if you are cutting those might not be the best idea.

Good luck finding a job.

bradley
03-12-2003, 02:08 PM
LOL, I don't like cottage cheese either but I've started eating it for my last meal. I mix some strawberry protein powder in with it and eat it with some fruits. Peaches have worked the best for me but if you are cutting those might not be the best idea.

Try it with some sugar free jello. Yummy:)

Tank23
03-12-2003, 07:23 PM
Bradley: Sugar free jello eh? Does it really go down well with the cottage cheese?

HY: Hopefully I'll be able to get a job in a GNC or similar health store. Your suggestions for cottage cheese seem pretty good.

I got a question: Why do people say to cut out dairy foods when cutting?

Tank23
03-13-2003, 12:39 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
2 slices deli roast beef

Meal 3
Vital Strength Total Protein
1 medium banana
10ml flax seed oil

Meal 4
3 teaspoons white sugar
30mL Skim Milk
coffee
1 AST Vyo Pro Protein Bar 62g

30mL Skim Milk
coffee

Meal 5
some deep fried chips!!

100g chicken breast
1 cup green beans
1 bowl of salad (lettuce, tomato, onion, f/free dressing)

comments: I didn't think ahead enough, and didn't have anything for meal 4, luckily I had a Vyo-Pro bar in my bag.

About the chips: mum brought home bbq chicken and chips, and it was hard to resist the chips. I just calculated my approx cals intake for today and it still should be within my range. So it's all good.


I need something for meal 4 on a non training day. Something that is convenient to eat at uni, there is tuna....but I can't stand eating the tuna in springwater anymore, it's so dry to swallow. Maybe I'll go for the John West Spicy Tomato Tuna Tempers I usually eat. The only problem with tuna is i have to drain it, that's a bit inconvenient. What else is there that I could take?

---------------------------------------
Training: None, rest day from cardio, and rest week from weights.

bradley
03-13-2003, 06:08 AM
I need something for meal 4 on a non training day

What about a sandwich of some sort and maybe a piece of fruit. Also some people recommend cutting out dairy because it does contain sugar, although the GI of milk is low so I wouldn't worry about it too much. If you are in a caloric deficit at the end of the day you will lose weight.

The jello is good with the cottage cheese IMO:)

Tank23
03-13-2003, 08:25 AM
Great idea Bradley, a sandwich would be convenient for uni. I think I'll just eat a deli chicken breast sandwich for meal 3 and 4. Plus a banana at both meals I think.

Thanks a lot Bradley.

Franjipani
03-14-2003, 05:15 AM
:hello: Hey Tank,

Looks like you've been receiving sound advice on all fronts:D. Your diet is looking much better too...well done !!

Before I turned vegan, I used to eat cottage cheese with "St. Defluer" (sp) strawberry jam - suitable for diabetics (ie. no added sugar)...can buy it in Coles and it really tastes scrumptious !

Just a thought:angel:

WillKuenzel
03-14-2003, 07:21 AM
Originally posted by bradley


Try it with some sugar free jello. Yummy:) Now there is an awesome idea.

*goes to the grocery store* :)

Tank23
03-14-2003, 07:54 PM
Last night was bad for diet. I spiked my insulin levels at night, then the cravings went crazy, and I kinda let in. Had some pringles, 6 blocks of chocolate, and some other crap too. There's my refeed, leptin levels back to normal hopefully, lol.

Diet:
Meal 1
25g oats
250ml skim milk
3 tblspoons vital strength protein mix

Meal 2
120g crumbed chicken breast
2 small pieces of grilled cabana
a few oven baked chips
tomato sauce

Meal 3
250ml skim milk
3 tblspoons vital strength protein mix
2 whole eggs
2 whites

Meal 4
1 slice kraft light cheese
4 slices salami
John West Spicy Tomato Tuna Tempter 70g
1 teddy bear biscuit
1 jam biscuit
a few pringles

Also had 3 coffees during the day.

I think I'm within my calorie range today. I'm not too worried if I go over, since I haven't been lifting this week, and cutting when not lifting will give the body more reason to get rid of muscle.

--------------------------------------------------
Training: None. Would maybe have thought of doing cardio today, but somehow I screwed my lower lower back up, I think it may even be upper left glute. I think it was when I was standing up in the train and kinda with bad posture. Update: my left glute is worse now than it was before. I really don't know how I did this, but it hurts. I don't think I'll be able to start with legs on monday.

Training starts on monday....ooh yeh! I need to decide on a split to use, I may just stick with a 3 day split.

Tank23
03-15-2003, 11:15 PM
Diet:
Meal 1
piece of oven baked macaroni
a bit of parmesan cheese
2 small oven baked potatoes
3 grilled meat balls

Meal 2
300ml skim milk
3 tblspoons vital strength protein mix


Training: None

I'm still feeling sore in my left glute for no apparent reason, and I'm feeling exhausted when I haven't even done anything. I think I may get an early night tonight, so I'm fresh for my workout tomorrow.

mixta
03-16-2003, 04:17 AM
Meal one with the macaroni, meat balls and potatoes looks very tasy:drooling:


I'm still feeling sore in my left glute for no apparent reason, and I'm feeling exhausted when I haven't even done anything. I think I may get an early night tonight, so I'm fresh for my workout tomorrow.

Hope it heals soon so you can get back into it :)

Tank23
03-17-2003, 04:27 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 multivitamin
1 HMB tab

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast


Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil
1 HMB tab

During W/O: Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein
5g creatine

Meal 5
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
1 hot chillie
1 HMB tab

Meal 6
Piece of macaroni



So far about 2100 cals today. I will maybe drink some milk and cheese before I go to bed. So prob around 2300-400 mark today.

Should be fine, since my workout would knockoff maybe bout 300-400cals? Plus all the activity at uni, walking around and up and down escalators and stairs, plus walking home from the station.

---------------------------------------
Training: Chest and Tri's

DB Bench: 25kgx9 +4reps, 27.5kgx5 +2.5kg

Incline DB Bench: 22.5kgx6,5 +1rep

Military Press (to front): 35kgx5

DB OH Press: 15kgx5

Lying DB Tri Extension: 10kgx3, 7.5kgx5

Seated Lateral Raises: 5kgx 8,6 +1rep




Comments: Today was my first workout at the uni gym. It was awesome!!! The best workout in a long time. I didn't feel uncomfortable working out with other people either. And I'm bigger then some people there...so that makes me feel good.
Also...some other bigger guys don't even know what they're doing. I seen this guy doing hammer curls with full on momentum, I don't think his bi's or brachio's even had to contract! Ha!

I'll be joining the gym! It's so much more convenient for me. Even though before my workout I wasn't all hyped up to workout, when I got in there, all was fine. I understand what u guys mean now when u speak of 'the zone' :D

Franjipani
03-17-2003, 04:43 AM
Originally posted by Tank23
Today was my first workout at the uni gym. It was awesome!!! The best workout in a long time. I didn't feel uncomfortable working out with other people either. And I'm bigger then some people there...so that makes me feel good.

:clap: :clap: :clap:

Yayyyyy for you !! Well done Tank....I'm so chuffed for ya hon...looks like everything is sorted for ya now.... :cool: :D

Coke
03-17-2003, 07:55 AM
Go Tank23 :thumbup: Glad to see you in the new facility - you are sure to like a better atmosphere :) Good Luck!

bradley
03-17-2003, 02:20 PM
Nice workout Tank and good luck at the new gym.:thumbup:

WillKuenzel
03-17-2003, 03:37 PM
Glad to see you're liking the new gym. It definitely made a difference. Look at all those PR's busting out. It makes things much easier when you get pumped and excited to go to the gym.

Tank23
03-18-2003, 03:49 AM
Franji: Thanks babe, everything's sorted out ;)

Cocoa: The gym atmosphere is great. Being around other people that want to be big/are big, is a great motivator.

Bradley: Thanks a lot mate

HY: I can't believed I actually cranked out all those reps. I surprised myself. I think the week off, plus the move to the gym has done me some good.

Thanks for stopping by guys and gals. :)
-----------------------------------
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 multivitamin
1 HMB tab

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil
1 HMB tab


Meal 4
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
homemade tomato and chilli sauce
2 slices kraft light cheese
2 slices ham
1 HMB tab

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

Training: Rest Day

Feeling nice and sore in the shoulders and tri's today. Not really feeling it in the chest though.
Woke up with lower/mid back pain this morning. Hopefully I'll feel good to squat tomorrow. Might have to rub it down with a bit of Voltaren Emulgel just to make sure.

I'll be buying the gym membership tomorrow too!:cool:

Tank23
03-18-2003, 03:50 AM
Franji: Thanks babe, everything's sorted out nicely now ;)

Cocoa: The gym atmosphere is great. Being around other people that want to be big/are big, is a great motivator.

Bradley: Thanks a lot mate

HY: I can't believed I actually cranked out all those reps. I surprised myself. I think the week off, plus the move to the gym has done me some good.

Thanks for stopping by guys and gals. :)
-----------------------------------
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 multivitamin
1 HMB tab

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil
1 HMB tab

Meal 4
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
homemade tomato and chilli sauce
2 slices kraft light cheese
2 slices ham
1 HMB tab

Meal 5
Probably a protein shake with skim milk

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

Training: Rest Day

Feeling nice and sore in the shoulders and tri's today. Not really feeling it in the chest though. Also feeling sore in the bi's believe it or not. I think it's from the lateral raises, it happened last time I did them too.

Woke up with lower/mid back pain this morning. Hopefully I'll feel good to squat tomorrow. Might have to rub it down with a bit of Voltaren Emulgel just to make sure.

I'll be buying the gym membership tomorrow too!:cool:

Tank23
03-19-2003, 01:00 AM
Diet

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 HMB tablet

Meal 2
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil
1 HMB tablet
Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein
5g creatine

Meal 5
1 chicken breast (100g)
serving of salad…greens
a few fried potato chips
2 hot chillies
a small piece of macaroni
1 HMB tablet

2 biscuits
a few teas (negligible calories)

Meal 6
approx 100g chicken breast
2 slices kraft light cheese
1.5 slices ham
a bit of tomato sauce

Eaten approx 2500cals or so today. A bit too much, but at least it's a training day. I gotta get rid of those biscuits, empty calories.

-----------------------------------------------
Training: Legs

Front Squats: 7x42.5kg, 5,5x45kg

Back Squats: 6 reps with olympic bar, form practice only

SLDL: 4,4x80kg

Calve Raise: 13x45kg, 9x55kg

Leg Curls: 4x28kg, 4x23kg


Comments: Was a not bad workout today. Didn't really feel like squatting all that much. Back squats I'm getting better at, I do lean forward a fair bit, but I think it's normal.

Was the best calve workout I've ever had to date. I've never had a workout where I didn't have to worry about balancing, I was able to 100% focus on getting a nice contraction and full ROM. The calves felt great after these sets.

I'm surprised I only got 4 reps with 80kg on the SLDL. Before my week off I was pulling 90kg. But it's not too bad considering my back wasn't 100% today, it felt sore a bit after the sets of SLDL, like I had pulled something. Maybe I was rounding my back too much.
I wasn't sure what kind of reactions I'd get from other gym goers with the SLDL. I think some people were looking. It's nice to be noticed :D. I saw one guy DL today, so that was good to see another hardcore dude in there.

Update: I bought my membership. Ooh yeh!

bradley
03-19-2003, 03:10 AM
Sounds like you are on the right track Tank. Once you get the form down on the squats the weight will start shooting up. I enjoy working out in the gym as well, and it can be very motivational as opposed to working out at home. Looks the diet is under control as well.:)

Tank23
03-19-2003, 05:18 AM
Yeh the training is going pretty good right now Bradley. As for the diet, I still have a few things to sort out. But it is better than it used to be.

As for the gym, yeh it can be very motivational working out with others. Thanks for stopping by mate.

-Tank

bradley
03-19-2003, 05:39 AM
Hey Tank have you noticed any positive affects from supplementing with the HMB? Probably too early to tell but just curious.

Tank23
03-19-2003, 06:24 AM
I'm actually not very good at spotting these things. I don't understand how u guys/gals can see the differences from week to week. For me, I'll be progressing and not see it on a week to week basis, but after few months it'll be obvious to me that I've gained.

I really have no idea what I'm supposed to look out for. I haven't noticed anything drastically different. I was sore after my chest workout on monday, the soreness is nearly gone today though.

I'm looking bigger when I flex in the mirror, but that would have to do with me starting training again after the week off. Hopefully I'll see some kind of positive effects from the HMB, otherwise it would be a great big waste of money.

HMB is supposed to minimise muscle tissue breakdown. So what exactly could I look out for, and know that it's the HMB doing it? If you know what I mean?

-Tank

WillKuenzel
03-19-2003, 12:18 PM
From everything I read while I was taking it, you should recover quicker from your normal workouts. You might not get quite as sore or if you do you won't stay sore for long. Due to this, your weights should increase a little bit more because it'll have seemed that you have rested more and your muscles have recovered better. At least that was my understanding of what it was supposed to do.

bradley
03-19-2003, 02:23 PM
You are right in that it is ometimes hard to spot subtle changes. I guess it easy to note the effectiveness after you quit taking it. I would take what I have, go off of it for a while and then make a conclusion and if you think it is a worthwhile supplement then stick with it.

Tank23
03-20-2003, 01:07 AM
HY: I've actually noticed I'm more sore this week. But this week coincides with me starting training again after a week off, and also with me starting to take HMB. So it is hard to tell which factor is causing the increased soreness. Yesterday I did SLDL, and today my rear delts are really quite sore, they've never felt sore/this sore after doing SLDL.
You said, 'At least that was my understanding of what it was supposed to do,' but what did it actually do for you when you were taking it? Did you notice any of the mentioned results of HMB use?

Bradley: Yeh, that sounds like a good way to find if a supplement is working or not.

-------------------------------------------
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 multivitamin
1 HMB tab

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil
1 HMB tab

Meal 4
approx 75g grilled steak
2 beef sausages
1 HMB tab

2 biscuits
5 pringles
3 jarrah cappucino's with splenda (approx 60cals per serve)

Meal 5
70g Salmon with Chilli 6g fat, 15.6gprot, 0carbs

Meal 6
1 beef sausage
Vital Strength Total Protein
serve of salad
8 green olives
tea with splenda x 3

Tank23
03-21-2003, 12:06 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 multivitamin
1 HMB tab
1 serve jarrah cappucino
2.5 tsp splenda

<workout> Gatorade Frost 600ml

Post Workout
3 tbl spoons Glucoforce
2 scoops Max's Protein
5g creatine
1 HMB tab

Meal 3
Vital Strength Total Protein
10ml flax seed oil
1 large caffe latte with artif. sweetner
1 reg caffe latte with artif. sweetner


Meal 4
grilled salmon and potato rissoles x 6
2 hot chillies
bowl of salad with f/free dressing
tomato sauce

Meal 5
66g salmon with lemon and some other stuff (5.6g fat, 16.6g prot)
6 tsp splenda
2tsp coffee
2 biscuits
20ml skim milk

Meal 6
handful worth of lays potato chips
3 biscuits
tea
3 tsp splenda
20ml skim milk
2 slices kraft light cheese
3 slices deli chicken breast

Comments: I always stuff up my diet when I stay up late dammit.
---------------------------------------------
Training: Back and Bi's

Pullups: +10kg x 5,4,5

DB Row: 25kg x 5 each

Seated Row: 45kg x 3

Smith Shrugs: 90kg x 8,6

Ezy Bar (olympic) Curls: 10kg x 3.5

Alt. DB Curls: 12.5kg x 4

Left DB Curl: 7.5kg x 4 + 2cheat with slow eccentric + 1 eccentric


Comments: This workout wasn't too good today. For a start, I was in there way too long. I'm guessing about 1 hour and a half or so. I'm still getting used to the gym and where everything is.

For the first set of pullups, the stupid trainer chick there screwed me up. I did the first 2 sets holding a 10kg DB between my feet. Then I asked if there was a better way to do it, she told me they had belts and chains. She goes to look for one for me, takes her sweet ass time, so I get impatient and do the last set with the DB. Then during the set, she comes up and starts talking to me, to tell me that she couldn't find the chain, pffffffft.

My forearms and rear delts were still quite sore from the SLDL on Wednesday. So I think that's why I didn't do too good today. I just wasn't feeling strong, and I didn't get enough caffeine into me before the workout. I was just lacking focus today. I don't think I should train when secondary muscles are still sore. What do you guys think? Do any of you train while still sore?
Is it counterproductive? I'd imagine that it would be if you were hitting the muscles directly while sore, how about indirectly?

bradley
03-21-2003, 01:59 PM
If I have a secondary muscle that is sore I will usually train something else or just put the workout off one day. Especially if the secondary muscle is something like triceps or biceps. I personally would rather put the workout off one day and then I usually have an excellent workout the following day. Next time it happens maybe just do some cardio or something along those lines. If it continues to be a problem might want to think about changing up your split. Just remember that all workouts can't be great but at least you get to try again:) Plus you are still getting accustomed to the new surroundings as you mentioned.

What is the calorie/macronutrient breakdown on your postworkout shake?

WillKuenzel
03-21-2003, 02:11 PM
I really didn't notice too much effects while taking HMB. From what I've read from a couple places, its good for beginners and I had been lifting a while before starting to take it. I might have seen better results if I had taken more than the recommended dosage. It might not be something you'll really notice until you go off of it because it could be increased recovery time. I'll see if I can find the articles and things that talked about it and give you some better info.


I don't think I should train when secondary muscles are still sore. What do you guys think? Do any of you train while still sore?
Is it counterproductive? I'd imagine that it would be if you were hitting the muscles directly while sore, how about indirectly?I totally agree with bradley here. I've trained chest when my back was sore but that's it. Normally those 2 might be okay but even still you'll see better results if your secondary muscles aren't sore. There might be days when something is going to be sore but if its remotely involved in what you might be training that day, I'd put it off one more day.

Tank23
03-22-2003, 02:17 AM
Bradley: The macronutrient breakdown of my post workout shake is 59.4g carbs/27g protein/0.2g fat.

I just learnt the hard way, not to train when secondary muscles are sore. The workout yesterday wasn't the best. Although, my rear delts aren't really sore today, my forearms were sore before yesterday's workout, now today they're really hurting. I think I might've done something to the tendons, probably just overuse.


HY: I think you guys are right, it's really hard to tell when you're taking a supplement. But when you stop the effects may be more obvious.

Workouts are so much better when you're not sore. The only reason I did workout yesterday is because I'm liking the new gym, and if i worked out today instead, I would've had to workout at home. I was really excited about trying seated cable rows, since I had never done them before.


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

Diet:

I'm making today a 'worry free day'. I'm sick of worrying too much about carbs and calories. Plus, I noticed that I don't actually have a set refeed day, I usually just cheat frequently in controlled quantities. So I'm gonna make every saturday a high carb refeed day. Diet strictly during the week, refeed Saturday.


Meal 1:
hamburger: 2 patties, 1 white bread roll, 1 poached egg, tomato, lettuce, tomato sauce, bacon

Meal 2:
serve of ravioli with parmesan cheese

Meal 3:
serve of ravioli with parmesan cheese
1 poached egg
1 small piece of homemade pizza

Meal 4
1 steak and bacon pie (haven't had a meat pie ages! mmmm)
2 pizza pockets

Totals: I'm guessing I had like 3000 calories today, maybe even more. But ahhh who cares! Worry free day! Yay!
-------------------------------------
Training: Was thinking bout doing HIIT, but just don't feel like it today. My body overall, is a bit sore.

Tank23
03-23-2003, 02:15 AM
Diet:

Meal 1
approx 120g roast chicken breast
bowl of salad: tomato, onion, lettuce, f/free french dressing
1 whole egg

Meal 2
3 scoops Vital Strength Total Protein
some lay's salt n vinegar chips

3 jarrah cappucinos
6 tsp splenda

<HIIT>

Meal 3
6 inch Subway Low Fat Chicken Fillet, w/meal roll, caesar sauce

Meal 4
john west spicy tomato tuna
jarrah cappucino
a handful of potato chips

Meal 5
100g chicken breast



Comments: The subway wasn't planned, mum came home with it, and I wasn't going to let it go to waste. She actualy bought a footlong, but no way i'm gonna eat it all especially at 6pm.

The subway actually made me do HIIT. I wasn't feeling too good, my nose was runny all day and my chest was feeling a bit tight, but I forced myself to do HIIT so that I could eat the Subway afterwards.
Also, after eating the potato chips, I was feeling fat, do u guys ever get that feeling? Was looking at myself in the mirror, and because my stomach was full of water and food it was bulging out making me look even worse. That is always a motivator to get me off my ass to do some kind of training.


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

Training: HIIT

10 sprints of 10 seconds each. HIIT really takes a lot out of ya. I felt so wrecked after it.

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

bradley
03-23-2003, 04:49 AM
Also, after eating the potato chips, I was feeling fat, do u guys ever get that feeling? Was looking at myself in the mirror, and because my stomach was full of water and food it was bulging out making me look even worse.

Yeah, I know what you mean. Probably due to the fact that you feel a little guilty for eating the potato chips. I just keep up with total cals for the day. If you do eat a bag of chips (or whatever) use that as motivation to eat a clean diet for the rest of the week. Try and not stress out about it:)

Tank23
03-23-2003, 06:37 AM
Yeh I plan on using it as motivation to eat a clean strict diet for the rest of the week.
I think I need to incorporate planned refeeds into my diet as well, so that I have something to look forward to after a week of strict dieting.
When you deprive yourself of things for too long, you're bound to crack and go on a binge. Eating these bad food in controlled quantities on a refeed day would help ease the cravings during the week. Do you agree?

bradley
03-23-2003, 10:59 AM
Yeah I agree. I usually have a cheat meal one day a week and that usually takes care of any cravings that I have.

Tank23
03-24-2003, 03:59 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
10ml flax seed oil

Meal 4
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)
caffe latte with skim milk and artificial sweetner

Meal 5
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

a few potato chips
tea with skim milk, and splenda
Totals (not including potato chips):
carbs: 104g
fat: 49g
protein: 181g
cals: 1613

I'm doing really good today, stuck to the diet perfectly, and I'm effectively only eating 1200cals today due to the cardio. I'm gonna have to eat some more before I sleep in a few hours.

I have a lot of cals to play with today, hence the leniency on myself with the handful of potato chips I ate. I mean...I'm still within my caloric range, so does it really matter all that much that I ate them? Maybe the fact that I ate some carbs so late in the day would be more of a problem.

--------------------------------------------
Training: Low Intensity Cardio

45 minutes walking on treadmill @ 6km/hr

Calories burned: 400

--------------------------------------------
I ordered a Brother Laser Multifunction center last week. Just got it today. It's the best!! Laser printers rule! It has a colour scanner a scanner too, so maybe I'll be able to take some pictures in a little while when I lean out some more, and post them up.

bradley
03-24-2003, 05:36 AM
I have a lot of cals to play with today, hence the leniency on myself with the handful of potato chips I ate. I mean...I'm still within my caloric range, so does it really matter all that much that I ate them? Maybe the fact that I ate some carbs so late in the day would be more of a problem.


As long as you are in a calorie deficit then no it doesn't matter, although I wouldn't recommend eating a lot of empty cals.

Tank23
03-24-2003, 07:18 AM
Yeh i know what you mean...it'd be more productive to eat protein for those cals.

Tank23
03-25-2003, 03:56 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 coffee with skim milk, splenda (negligible cals, not counted)

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil
1 tall caffe latte with artificial sweetner (negligible cals, not counted toward cal intake)

Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein

Meal 5
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
a few oven baked chips

Meal 7
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

Totals:
carbs: 215g
fat: 49 g
protein: 209g
cals: 2166


Comment: Pretty good today. It's so much better sticking to a set diet, this way I know exactly how much I'm eating, and I don't have to add up my calories every day like I used to.

My diet is exactly same on rest days, minus the gatorade/powerade, and post workout shake. I'll keep it this way, my cals will sort of zig zag up and down by about 360 calories, being 360 cals higher on workout days.

I think I should go back to fish oil capsules too, instead of flax seed oil. I read somewhere that 'chronic' caffeine consumption can inhibit the conversion of flax oil into EPA and DHA (i think that's what they're called), whereas, with fish oil, it is already in the form of EPA and DHA.

------------------------------------------
Training: Chest, Tri's, Delts

DB Bench: 27.5kg x 7 <B>+2</B>, 5.5

DB Incline Bench: 22.5kg x 5.5 <B>-1</B>, 5.5

Military Press (to front): 35kg x 6 <B>+ 1</B>

DB OH Press: 15kg x 4.5 <B>-1</B>

DB Tri Extension: 7.5kg x 6 <B>+1</B>, 5

Seated Lat. Raises: 5kg x 10 <B>+2</B>, 6.75

Dips: bw x 4, 3

OH Left Tri Ext: Drop Set- 7,6,4kg


Comments: Did well on DB Bench today. Worked hard on those sets, that explains the -1 on inclines i guess.

I'm feeling the lat raises a lot in my forarms, and not as much as I'd like in the delts. On the second set I tried bending my arm at the elbow a little, this helped place more stress on the delts.

Decided to add in some dips, they're a pretty kool exercise. Then went on to hammer the left tri coz it's such a lil bitch and is a lot smaller and weaker than the right tri.

bradley
03-25-2003, 02:08 PM
Fish oil is a better source of EFA's than flax IMO. Workouts look good and diet seems to be on track. Still enjoying the gym?

WillKuenzel
03-25-2003, 02:15 PM
Good job on the dips. I think they are one of the best upper body exercises you can do. Pretty much like the squat of the upper body. Workouts are looking really good. Good to see you hitting it consistently.

Diet is looking really good too. Very clean.

Tank23
03-26-2003, 02:35 AM
Bradley: Yeh I may have to get myself some fish oil caps again I think. I agree, the workouts are going great, and I am still enjoying the gym. Only problem I have with it, is that my workouts take longer at the gym. In between some sets I've noticed I get upto 5 mins of rest, like yesterday I did my BB shoulder press in the squat rack and some idiot left the BB there with 85kg on it, that took some time to take off.

Since joining the gym, I've realized how much more I know about bodybuilding than a lot of people. I see people swinging when doing BB curls, people bouncing when doing dips, and that makes me feel superior to them, even though some are bigger than me, but they are older also, and I think to myself that when I'm their age I'll be a lot bigger than them. :D So yeh, it's motivation seeing all the dumbasses out there trying to move big weight with bad form. The day will come when I'm moving more weight than them, with strict form, so that's something to look forward to.

HY: Yeh I enjoyed doing dips, that's only my 2nd time ever doing them. I'm trying my best to stick to my set diet now. I'm liking this so much better eating this way, it takes the guesswork out of determining how much calories I've had for the day.

---------------------------
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil

Iced coffee with splenda
Caffe Latte with splenda

Meal 4
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

Meal 5
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

Totals: (not including the coffees)
carbs: 104g
fat: 49g
prot: 181g
cals: 1615cals

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

Training: Rest

I wasn't really feeling upto working out today. My hammies were still feeling tight and a bit sore from the sprints and cardio earlier this week. Also, for some reason my upper back is sore, it doesn't really feel like muscular pain like the DOMS type, it's more to either side of my spine, dunno what it is.

Franjipani
03-26-2003, 05:05 AM
Originally posted by Tank23
Heinz Salt Reduced Baked Beans 220g


Geez, how can you stomach that crap???:eek:. There is only one type of baked beans to eat and thats WATTIESbaked beans and spaghetti for hungry little human beans....lol...sorry, couldn't resist:D.

Everything is looking fabulous otherwise....ohh and tell you what...I take both flax & fish oil caps...don't believe them when they tell you its "reflux free"....Its all lies I tell you:eek: :eek:.

Have a top night hon ! :angel:

Coke
03-26-2003, 07:30 AM
Tank, glad to see you is about to run some thangs down there!

Tank23
03-27-2003, 01:18 AM
Franji: You've been watching too many ads babe :), and I thought you didn't have a tv of your own? lol

Cocoa: Thanks for stopping by mate

----------------------------------------------------
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
coffee, splenda, skim milk

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil

Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein

caffe latte with equal sweetner (why do they use this crap at the cafe's dammit!) Starbucks is the only place I've been to that has Splenda.

Meal 5
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
1 sausage

Meal 7
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

Totals:

carbs: 215g
fat: 50g
protein: 209g
cals: 2170

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

Training: Legs

Front Squats: 45kg x 6,6,3 +1

SLDL: 60kg x 4, 70kg x 4,4 -10kg

Leg Curl: 23kg x 4, 18kg x 6 (minor calve cramp on 1st set)

Calve Raise: 55kg x 11, 7 +2

Supersetted seated calve raises, straight after standing: 20kg x 6 i think


Comments: Was quite a good workout today. My upper glutes, and lower back weren't exactly begging for a workout, but I managed to do well regardless.

I concentrated heaps on form for the front squats, I was actually going to lower the weight this week to focus on form more, but after my last warm up set I decided that I'd be able to do 45kg with good form.
This dude was waiting for the squat rack, he gave me some pointers on my form. He told me to look up more, and that the bar is crooked on my shoulders (like if you were looking at me from an aerial view the bar would be turned to far to the right, i corrected this by putting the bar up higher on my left shoulder.)


Like I mentioned above, my upper glutes weren't too good today. At the bottom of the SLDL, getting the bar off the floor, I could feel too much of a stretch in my upper glutes and a bit of soreness. I don't know why I'm having this problem. I'm also having trouble keeping good form. I used to be able to do at least 15kg more with better form than I did today.

bradley
03-27-2003, 08:44 AM
Like I mentioned above, my upper glutes weren't too good today. At the bottom of the SLDL, getting the bar off the floor, I could feel too much of a stretch in my upper glutes and a bit of soreness. I don't know why I'm having this problem. I'm also having trouble keeping good form. I used to be able to do at least 15kg more with better form than I did today.

Does it still bother you after you kind of pulled it that one day on the bus? Might want to make sure and perform a couple of real light warm up sets before going on to the heavier sets, or give the exercise a break for a couple of weeks.

Tank23
03-29-2003, 10:50 AM
Does it still bother you after you kind of pulled it that one day on the bus? Might want to make sure and perform a couple of real light warm up sets before going on to the heavier sets, or give the exercise a break for a couple of weeks.

Bradley: Yeh it's kind of in that area, although I did fall over and hurt that exact area that is bothering me, so it could be that. I dunno what it is....it just feels tight when I bend over too far to get the bar off the ground. I do one warm up set for SLDL, since they do get some use on squats, and I also stretch the hammies and glutes before going in to my work sets.

I think I'll leave out SLDL this week, and do legs on monday instead of wednesday, so I can deadlift on friday.

---------------------------------------
Diet:

Today diet was so unstructured. Again...a worry free diet day.

yoghurt
hamburger: white bread roll, 2 whole eggs, 2 beef patties, bacon, light cheese, sauce, lettuce tomato

home made pizza no cheese, 4 slices

2 slices w/meal bread, vegemite, light slice cheese
1 white bread roll, some margarine, 20g tasty cheese

5 wild turkey and cola's, 1 beer

1 big large big mac meal, water instead of coke for drink

1 pizza pocket
1 frozen lasagna

i'm guessing i had about 5000cals today. A bit much, but I went out to a club tonight, haven't been out in three weeks, so didn't care too much about cals, just wanted to enjoy myself a bit. I wasn't planning on drinking, but when u get there, you feel like it.

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

Training: Rest

Franjipani
03-29-2003, 07:35 PM
Training looks pretty good there hon..... and "worry free" diet days are fine once they are PLANNED....plus, you feel much better about them because they are more of a REWARD !!! I've never looked forward to my cheat day on Saturday soooo damn much before:D :D and best news of all was that it was MINE for the taking.....

Food for thought petal;) :)

Tank23
03-30-2003, 12:04 AM
Franji: Worry free days rule! It's nice to just let it all go for a day, sometimes it just gets too much. I'm looking leaner...so I think I may be able to afford a crazy worry free day once every few weeks, and a few cheat meals every week.



Daylight savings is over!!! That sux!!!!
-----------------------------------------

Diet:

Meal 1

approx 150g roast chicken breast
side of coleslaw
3 small roast potatoes
tomato sauce

1 tea, 2 splena, skim milk
2 teddy bear biscuits


1 tea, 2 splena, skim milk
2 teddy bear biscuits

1 tea, 2 splena, skim milk
approx 100g roast chicken breast
0.75 tsp flax seed oil
small serve of coleslaw
tomato sauce

some potato chips


1 tea, 2 splena, skim milk
approx 100g roast chicken breast
0.75 tsp flax seed oil
small serve of coleslaw
tomato sauce
3 teddy bear biscuits


The roast chickens were on special at the supermarket where my sis works: 2 whole roasted chickens for $10, so yeh got myself 4 nice chicken breasts there, ooh yeh.

Tank23
03-31-2003, 02:58 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)
1 burger king hamburger

Powerade Blue Kicker 600ml

Meal 3
3 tbl spoons Glucoforce
Redback Whey Protein

Meal 4
Vital Strength Total Protein

Meal 5
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
small bowl of minestrone

tea, with skim milk, splenda x 4 over course of the night
4 teddy bear biscuits with teas

Meal 6
1 chicken breast (100g)



Total cals: approx 2300

Comments: The hamburger pushed my calories up by 310. I hadn't eaten for 5 hours and was really hungry. That just screwed me up, coz I ate a whole load of calories at once because I was so hungry which left me with not enough calories to eat for the rest of the day. The fact that I'm up late right now finishing off a lab report makes it harder to keep within my caloric limit. I know the teddy bear biscuits and minestrone were unneccessary....but hungry...hard to resist when ur hungry, pretty much just eat whatever I find first.

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

Training: Legs

Back Squat: 30kg x 6, 5, 4

Leg Curls: 18kg x 10, 6 + 4 reps

Calve Raise: 55kg x 10, 6 - 1rep, -1 rep (very slow and controlled reps)

Comments: I was sitting at my desk for hours yesterday studying, and it's hard to keep a good posture for hours on end, so I slouch sometimes. That f*cked my back/glute right up!

I was still fine to squat, just when I walk I get pain in my right lower back/glute.
The squats were done slow and to below parallel. I got a guy that was waiting for the rack to check my form, and he reckons he couldn't see any faults with it.

bradley
03-31-2003, 04:24 PM
Comments: The hamburger pushed my calories up by 310. I hadn't eaten for 5 hours and was really hungry. That just screwed me up, coz I ate a whole load of calories at once because I was so hungry which left me with not enough calories to eat for the rest of the day. The fact that I'm up late right now finishing off a lab report makes it harder to keep within my caloric limit. I know the teddy bear biscuits and minestrone were unneccessary....but hungry...hard to resist when ur hungry, pretty much just eat whatever I find first.


If you know you are going to be out of pocket for a while I would pack some food and take it with me. I always have a protein bar or sandwich handy just in case I get hungry, and this eliminates having to eat fast food or something similar. I know it is easier said than done but once you get in the habit it becomes easy. Don't sweat the few extra cals, and I think it is better to eat something rather than be hungry. How are you supposed to finish your project with your stomach growling:)

Workouts looking good Tank. Keep up the hard work.

Tank23
04-01-2003, 02:36 AM
Bradley: I always have food with me at uni, but I forgot my protein shake in my locker, I woulda had that instead of the hamburger. You're right about not worrying about the extra cals, as long as I'm at or under maintenance I'm not gonna get any fatter.
Thanks a lot Brad.
---------------------------------------------
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil

Meal 4
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

1 beef sausage
1 teddy bear biscuit
coffee, splenda, skim milk (x2)

Meal 5
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans


Totals: approx 1700 cals

Burned 260 cals with the cardio, so net cals are 1440 cals. I might add in a hamburger patty to meal 5 since I can afford it today.
---------------------------------------------------
Training: Cardio

Did 15 minutes of running on the treadmill. I tried to mimick HIIT, by running at 12km/h with the treadmill inclined for as long as I could, then brought the speed down to a walk. It's impractical to do HIIT style cardio on a treadmill, but I did the best I could.

Tank23
04-02-2003, 03:23 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil

Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein

Meal 5
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
3 pieces broccoli
a few home made chips
home made tomato sauce

Meal 7
vital strength total protein

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

Training: Chest/Tri's/Shoulders

DB Bench: 27.5kg x 8,6 (+ 1 on both sets)

Incline DB Bench: 22.5kg x 5.5, 4 (-1 on 2nd set)

Military Press (to front): 37.5kg x 6 (+2.5kg and same reps as with 35kg last week)

DB OH press: 15kg x 4.5

Dips: bw x 4.5, 5 (less ROM)

DB Tri Extension: 7.5kg x 6

Seated Lateral Raise: 6kg x 8, 4 (+1kg)


Did well on db bench and military press today. Can't seem to get off the 22.5's on inclines. The 37.5kg on military press felt really light, can't believe I got 6 with it.

Decided to move dips up the list, instead of doing them last. They're a better tri exercise than triceps extension i think. On the first set I started feeling pain in my right shoulder at the bottom of the movement. So I limited the ROM on the 2nd set, I think I may go too low anyway, I need to get someone to check my form on these. I think I also use my right tri more than the left.

bradley
04-02-2003, 02:02 PM
Workout looked good Tank. If you like you could alternate between performing the incline press first and the flat bench first. On the dips if you keep your body more upright it should hit the tris more. I have found that if I lean forward it seems to hit the chest more. Might want to check with Homeyield about your dip form. He is much more knowledgeable in that area:)

Is meal 7 a protein blend and do you mix it with water or milk? Diets looks spot on:thumbup:

Tank23
04-03-2003, 03:25 AM
Originally posted by bradley
Workout looked good Tank. If you like you could alternate between performing the incline press first and the flat bench first. On the dips if you keep your body more upright it should hit the tris more. I have found that if I lean forward it seems to hit the chest more. Might want to check with Homeyield about your dip form. He is much more knowledgeable in that area:)

Is meal 7 a protein blend and do you mix it with water or milk? Diets looks spot on:thumbup:


Yeh that's a good idea to alternate inclines and flat bench, so i can break through on the inclines. Good thinking 99. lol

Meal 7 is a protein shake. It's a mix of soy/whey/egg protein. I've got a question to ask about this type of protein. Does it get absorbed too fast by the body to be eaten alone as a meal? The 'sports adviser' at the health shop told me I should eat some thing else with it to slow absorbtion. From what I know though, egg protein is a slower release protein, right?

oh...and I mix this powder with water.
-------------------------------------------------

Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
2coffees, splenda, skim milk

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
1 coffees, splenda, skim milk
Vital Strength Total Protein
approx 10ml flax seed oil

Meal 4
70g tuna in oil (didn't have the other one I normally eat)

2 coffees, splenda, skim milk

Meal 5
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
side of stir fry noodles
some fetta cheese and salad
2 hot chillies
2 serves of 'diet' jelly

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans


Diet went pretty good today I shouldn't have had the stir fried noodles, but I haven't had them in a long time, and I didn't eat the can of baked beans today (which is 183 cals), plus I did a heap of walking in the city/at uni. So yeh...I think i can comfortably afford it today.
I've found my new friend: diet jelly. It's nearly calorie free, and it uses splenda as the sweetner. So it's a great way for me to satisfy any sweetness cravings.

Coke
04-03-2003, 05:29 AM
My only advice is to run out and get some whey protein. Its is absorbed by the body faster and is better I have found. And it can be even better when mixed with an mrp (meal replacement) :cool: Give it a try guy. :)

bradley
04-03-2003, 06:53 AM
Meal 7 is a protein shake. It's a mix of soy/whey/egg protein. I've got a question to ask about this type of protein. Does it get absorbed too fast by the body to be eaten alone as a meal? The 'sports adviser' at the health shop told me I should eat some thing else with it to slow absorbtion. From what I know though, egg protein is a slower release protein, right?

The egg protein is a slower releasing protein, more so than whey anyway. I would mix it with some milk which will slow the absorbtion of the protein powder.

Tank23
04-03-2003, 07:28 AM
Originally posted by CoCoa
My only advice is to run out and get some whey protein. Its is absorbed by the body faster and is better I have found. And it can be even better when mixed with an mrp (meal replacement) :cool: Give it a try guy. :)

Hey CoCoa, I do have whey protein. I only use it after my workouts. I don't want the protein to be absorbed quickly when used as the last meal before bed. I need it to gradually be released.

-Tank

Tank23
04-03-2003, 07:31 AM
Originally posted by bradley


The egg protein is a slower releasing protein, more so than whey anyway. I would mix it with some milk which will slow the absorbtion of the protein powder.



Heya Brad...so u think I should use milk in the last meal, regardless of the fact that I'm cutting. Milk is high in sugars, if there is no need for that energy it will be stored as fat, right?

-Tank

WillKuenzel
04-03-2003, 07:41 AM
Decided to move dips up the list, instead of doing them last. They're a better tri exercise than triceps extension i think. On the first set I started feeling pain in my right shoulder at the bottom of the movement. So I limited the ROM on the 2nd set, I think I may go too low anyway, I need to get someone to check my form on these. I think I also use my right tri more than the left.Can you feel how far you are going down? If you are wanting to hit the tri's, like bradley said, try to stay more upright. For the tri's I only tend to go down until my forearm and upper arm make a 90° angle. Then go up until your arms lock. I know you hear not to lock out when doing most exercises but the tri's are one muscle group that I'll do that with. It makes the contraction that much harder.

One thing you can do to try and get a feel for the depth (if you can't see yourself doing dips in the mirror) is to do bench dips next to a mirror and watch until you arms create that 90° angle. Doing bench dips also help you get the feel for keeping your body upright to hit the tri's more effectively.

I hope some of that makes sense. Give it a try and tell us how that goes. Dips are a great exercise but if they bother your shoulder too much then lay off them for a while or do them assisted to get a better feel for what won't bother the shoulder.

bradley
04-03-2003, 11:29 AM
Originally posted by Tank23




Heya Brad...so u think I should use milk in the last meal, regardless of the fact that I'm cutting. Milk is high in sugars, if there is no need for that energy it will be stored as fat, right?

-Tank

If you are in a caloric deficit then it will not matter. Lactose, milk sugar, is also low GI index so it will not cause a large insulin response.

If you wanted you could go with something like cottage cheese as your last meal of the day when you run out of the protein blend. It contains mostly caisen which is a slow digesting protein and probably cheaper than the protein blend.

Tank23
04-03-2003, 10:29 PM
Originally posted by HomeYield
Can you feel how far you are going down? If you are wanting to hit the tri's, like bradley said, try to stay more upright. For the tri's I only tend to go down until my forearm and upper arm make a 90° angle. Then go up until your arms lock. I know you hear not to lock out when doing most exercises but the tri's are one muscle group that I'll do that with. It makes the contraction that much harder.

One thing you can do to try and get a feel for the depth (if you can't see yourself doing dips in the mirror) is to do bench dips next to a mirror and watch until you arms create that 90° angle. Doing bench dips also help you get the feel for keeping your body upright to hit the tri's more effectively.

I hope some of that makes sense. Give it a try and tell us how that goes. Dips are a great exercise but if they bother your shoulder too much then lay off them for a while or do them assisted to get a better feel for what won't bother the shoulder.

I try to keep upright, but I do lean forward a little bit, because it's like impossible to stay completely vertical.
What I might do for depth is just ask someone else to check my form, and tell me when my upper arm is at a 90 to my forearm.
The dips are great. They don't really bother my shoulder that much, it was like a pull in the right front delt from stretching it too far I think, but i also felt some internal pain too, that ain't good.
I read an article called 'big bench, bad shoulder' and it was saying how the shoulder joint capsule or whatever it's called, is made to go only so far. Thus, bringing the bar down to the chest on bench, can lead to injury. This would hold tru for dips also, so I will make sure not to go down too far.

Tank23
04-03-2003, 10:32 PM
Originally posted by bradley


If you are in a caloric deficit then it will not matter. Lactose, milk sugar, is also low GI index so it will not cause a large insulin response.

If you wanted you could go with something like cottage cheese as your last meal of the day when you run out of the protein blend. It contains mostly caisen which is a slow digesting protein and probably cheaper than the protein blend.


Yeh I think you're right Bradley. I should actually get myself some cottage cheese, good idea. My meal 7 is 100g chicken breast, beans, and salad. The protein blend really was only coz I didn't have any chicken left to eat. I may consider changing the chicken breast for cottage cheese, since I also have the same meal for meal 6.

Tank23
04-04-2003, 03:06 AM
Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
10ml flax seed oil

Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein

Meal 5
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

Meal 6
about 100g grilled flake
a few oven baked chips
2 pastizzi (it's a maltese food, pastry filled with ricotta mmmm)
1 serve diet jelly
a bit of this homemade cocoa pops cake

Meal 7
1 pastizzi
2 biscuits
some of that cocoa pops cake
some potato chips

Damn I've eaten too much crap so late in the day!

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

Training: Back and Bi's

deads: 80kg x 3, 4

pullups: +10kg x 7, 4 (+1 on 1st set)

seated row: 30kg x 9 (+3.25 reps) (very slow and controlled, concentrating on contracting the back)

smith shrugs: 90kg x 6

Oly. Ezy Bar curls: +10kg x 6 (+2.5kg and same reps as last week)

Alt. DB Curls: 12.5kg x 5 (+1 rep)

Left DB Curl: 7.5kg x 6 reps then 5kg x 4 (i think)


Comments: The deads felt great today! First time doing conventional deads in a long time. These were fine on my glutes, where they've been bugging be. It's really only when I'm walking and sometimes sitting down.
Before my workout my lower back was a bit sore, but after doing the deads it felt so good, so strong! Deads always make my back feel better. I was so wrecked after this workout, came home and slept for 3 hours or so. I dunno if it was the deads that did it to me, or the fact that I only got about 7 hours of sleep last night.

mixta
04-04-2003, 06:59 AM
Good work on the deads Tank, I havent done seated rows for ages. With the smith shrugs do you do them in front of the bar or behind it as Ive seen people do them both ways.

Tank23
04-04-2003, 09:14 AM
Originally posted by mixta
Good work on the deads Tank, I havent done seated rows for ages. With the smith shrugs do you do them in front of the bar or behind it as Ive seen people do them both ways.

hey mixta!
Thanks mate. Seated rows are great, I dropped DB rows for seated rows.
With the shrugs I do them with the bar in front of me.

-Tank

bradley
04-04-2003, 02:17 PM
NIce work on the deads Tank, and your back workout looks good. Seem to be progressing which is the main thing:thumbup:

Tank23
04-04-2003, 07:38 PM
Brad: Thanks mate. Yep the back workout was great yesterday, and yeh I am progressing nicely, even while cutting!
I'm loving training now. Back in the day, I never focused on progression, because I was convinced that I needed a spotter, lol. But workouts are so much more fun and challenging when you're always trying to do better than the previous week.


------------------------------------
Diet:

Meal 1
1 whole egg
4 egg whites
2 slices w/meal bread
some margarine on toast
10ml flax seed oil

Meal 2: small bowl of ravioli topped with parmesan

Meal 3: small bowl of ravioli topped with parmesan

Meal 4: 1 small pizza

Meal 5: 200g strawberry yoghurt

Meal 6:

Comments: Today is my Worry Free Day!

---------------------------------------
Training: Rest

I'm feeling a fair bit of DOMS in the back today, more than usual. The lower back is also feeling it nicely after the re-introduction of deads into my routine yesterday.

Tank23
04-07-2003, 03:43 AM
Diet:


Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
multi V tab
HMB tab
'Super Fat Mobilizers' tab

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil

Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein
5g creatine
HMB tab

'Super Fat Mobilizers' tab

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
a few oven baked frozen chips

Meal 7
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

Approx 2166 cals

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

Training: Legs

Normal Squat: 40kg x 6,5,5 {+10kg and pretty much same reps as last week}

Leg Curls: 23kg x 7,5 {+5kg}

Calve Raise: 55kg x 11,6 [b]{+1 rep on 1st set} Very slow and deliberate concentric and eccentric.



Comments: Got the workout done in under an hour. I'm happy with the increase in weight on squats. I know this is due to neural adaption since I only switch back to normal squats last week. I think I'm doing these with great form too.

With leg curls I'm having problems with my calves. On the eccentric my calves kinda get to a point where the inner side of my calves feels like it's hooked on something, then it kinda 'clicks' or 'grinds' past that point with a bit of pain. I dont' know why this is.

I found it pretty hard to increase reps on calve raise this week. With calve raise, a full rep really isn't that definite. I mean, you'd have to have someone watching you do them, to tell you when you're at the top of the ROM, coz it's really hard to tell. I actually had my parents do this for me a few times when I was working out at home.
Also I didn't feel much contraction happening in my left calve, maybe it was pre fatigued from the leg curls.

bradley
04-07-2003, 06:05 AM
What are the fat mobilizers tabs that you are taking?

As far as the ROM on calf raises, I usually go as far up on my toes as possible and hold it for a moment. This would count as one rep. Might try seeing how far you go up when doing a calf raise without weight and then try and go up this high when performing the exercise with weight. I also try to get a full stretch at the bottom of the movement. Are you performing the calf raises seated or standing? Have you tried performing them on a leg press?

Have you tried different foot positions on the leg curls? How are your feet pointed?

Nice work on the squats:thumbup:

Tank23
04-07-2003, 08:30 AM
The fat mobilizer tabs were my sis', she thought she could 'lose weight' by taking these, yet she continued eating crappy. When I found out she was taking them, I told her she was an idiot, and she didn't need them. So yeh, she stopped taking them, and she gave me the rest, might as well use them since I have them ay.

The tabs contain l-carnitine, lipotropics and vitamins. They probably only provide very minor results, since they are pretty cheap (about AUD$22 for 60 tabs).


Regarding the calve raises, I do exactly what you do. But when your calves begin to fatigue, what you think is the top of the ROM may only be 1/2 the ROM, if you know what I mean. So it's really hard to tell. The full ROM is not as obvious as with bench, or squats or DL.

I do the calve raises standing, the seated variation pretty much takes the gastrocnemius (sp?) out of the equation and relies on the soleus. So they won't do much for aesthetics. But I do a superset of the seated type after the standing calve raises.

I haven't tried performing them on a leg press yet. May give it a go one day, but it doesn't appeal to me as much as the calve raise machine.

About the leg curls, I noticed today that my toes are not pointing straight down, but out to the sides at a 45 degrees or so. So that may be part of the problem. I tried pointing my toes down, but I still had the same problem with the left calve.


Thanks a lot for your input Bradley, it's very much appreciated.

bradley
04-07-2003, 04:35 PM
When your calves are fatigued from the heavier weights you might think about dropping the weight to make sure you are getting a full ROM. Essentially perform a drop set.

WillKuenzel
04-07-2003, 08:01 PM
Bradley said just what I was going to recommend too. Drop sets are reallly good. I've got a couple calf routines and drop sets are a major part of them.

About calf contractions and the ROM, you might even try them bare footed or with just your socks on. I do this in some of my sets (at the lighter weight of course ;) ) so that I can get the feeling of where I need to come up to so that I know I'm on the balls of my feet.

Tank23
04-08-2003, 02:48 AM
HY, Brad: Very good ideas, I think I will drop the weight on the 2nd set.

HY: I think it would kill my feet if i were to do them without shoes on. The calve raise machine has like this 'corrugated' aliminium strip so that your shoes get some grip and don't slip. Do you do your calve raises on this type of machine? Barefooted would probably work better on a smith machine??

Tank23
04-08-2003, 03:30 AM
Diet:

Meal 1
1 whole egg
3 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
HMB, multi V, fat mobilizer

coffee with splenda

*about 4.5 hours between meal 1 and 2*

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast
coffee, skim milk, splenda

HMB, fat mobilizer

Meal 3
Vital Strength Total Protein
10ml flax seed oil
fat mobilizer

Meal 4
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
side of oven baked chips
HMB

Meal 5
1 chicken breast (100g)
a few left over oven baked chips
a very small bowl of casserole


[because i didn't get to eat the real meal 4 (can of tuna) ,i had 1 less egg white this morning, i didn't eat the baked beans today, and i didn't have salad and beans for meal 5, so that brought me down by about 340 calories from usual diet, therefore the oven chips and the casserole is acceptable ;)]


Comments: I seriously don't know what happened betweeen meal 1 and 2. We were at the coffee shop, and before this, I was hungry. I remember thinking to myself, hmmm I gotta eat when we go out on break. I had a coffee, and forgot all about eating, very strange.
Later on we're at another coffee shop and go to have my baked beans and total protein shake, only to realize my chicken sandwich was still in my bag, what the!?!?!?


I measured my waist just now, it's at 33.25", I it'ss still far too much. I need to progress faster. I've been cutting, and semi-cutting since november, a total of 5 months or so. Although 2 of those months I was working at the warehouse, making it hard to diet and train. I think I should maybe get onto an ECA stack again.


-------------------------------
No training today

Tank23
04-09-2003, 05:01 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

coffee with skim milk and splenda

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil

coffee with skim milk and splenda

Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein

Meal 5
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
a few oven baked chips
a bit of feta cheese
3 hot chillies

Meal 7
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans


Comments: I'm finding that having a few chips at meal 6 gives me something to look forward to. I have a thing for chips for some reason. It gets kinda boring knowing that you're gonna be eating the same things everyday, it's always nice to have the element of surprise in there, and have something that's rewarding in small quantities.

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

Training: Chest/Tris/Shoulders

DB Bench: 30kg x 5, 3 (+2.5kg)

Incline DB bench: 22.5kg x 5, 3 (-1 rep on 2nd set)

Miltary Press (to front): 40kg x 5 (+2.5kg)

DB OH Press: 15kg x 5 (+1 rep)

Dips: bw x 5, 4

Lying DB Tri Extension: 8kg x 4 (+0.5kg)

Seated Lateral Raise: 6kg x 8, 6

Left OH Tri Ext: 6kg to failure (bout 9 reps), then straight to 4kg (3 reps)

Rotator work: 2 sets of that exercise that looks like a reverse grip bicep curl, but you're rotating your shoulders, not moving the elbow joint.


Comments: Was great to move up to the 30kg db's on bench! My incline is suffering though, so next week they'll come before flat bench.

I finally added a rep to my DB OH press, looking back at my log, i was at 15kg x 5 four weeks ago, I dunno why I the following weeks I was unable to get the 5th rep up.

The dips are still hurting my right shoulder. It's the front delt area. I think I could be placing too much of my mass on the right arm. I'm going to stick with dips, but restrict the ROM to just before the pain comes into play.

Coke
04-09-2003, 05:46 AM
:hello: Hi Tank, what's up?... :cool:

bradley
04-09-2003, 08:35 AM
The dips are still hurting my right shoulder. It's the front delt area. I think I could be placing too much of my mass on the right arm. I'm going to stick with dips, but restrict the ROM to just before the pain comes into play.

Dips are a great exercise but if they are causing pain, especially in the shoulder area, I would drop them. At least for a couple of weeks and see if the pain subsides. A hurt shoulder is not something you want to have to deal with.

Nice work on the pressing:) Have you always worked in the low rep range?

Tank23
04-09-2003, 11:08 AM
CoCoa: Heya thanks for stopping by mate


bradley: Yeh I guess it would be a good idea to drop dips for a couple of weeks.

Thanks Brad, the pressing is going great these last few weeks. I have been working in the 4-6 rep range since the end of December, that's when I discovered MaxOT, and I now follow their principals in my 3 day split: 3 minutes rest between sets, maximal overload, 4-6 rep range.
Previous to this I was working in the 6-8 range, and in the 15, 10 and 5 range with HST.

Thanks for your input Bradley



-tank

bradley
04-09-2003, 04:18 PM
Thanks Brad, the pressing is going great these last few weeks. I have been working in the 4-6 rep range since the end of December, that's when I discovered MaxOT, and I now follow their principals in my 3 day split: 3 minutes rest between sets, maximal overload, 4-6 rep range.
Previous to this I was working in the 6-8 range, and in the 15, 10 and 5 range with HST.


I was just asking because I think it is benefecial, at least in my experience, to vary set and rep scheme every now and then. Sounds like you are doing that:)

Tank23
04-10-2003, 07:18 AM
Originally posted by bradley


I was just asking because I think it is benefecial, at least in my experience, to vary set and rep scheme every now and then. Sounds like you are doing that:)

lol, yeh I am sorta varying the rep scheme aren't I. When things slow down with Max OT style I'll switch it up again. I'm loving Max OT style though, low reps and max overload rule!

Also, I just wanna say, thanks a lot for always checking out my journal Bradley, and everyone else that checks it out, it really inspires me to work harder knowing that someone is there checking out my progress.
The other day, while doing military press, I had just set a PR, I thought I'd go for one more, in my head I was thinking 'geez if I get this one it'll look pretty good posting '+2 reps' in my journal', I didn't end up getting the rep, but I did try pretty hard.
So yeh, thanks again dude.

-Tank

WillKuenzel
04-10-2003, 07:24 AM
Have you tried bench dips? Dips are a great exercise but if they are bothering you don't push it too much. Bench dips may make it a little bit lighter for you to work up a little bit more and maybe get some more flexibilty in your shoulder if that's the problem.

How far a part do you think you hands are when you do dips? If mine get too far apart or too close together then my shoulders can hurt because they aren't real flexible.


I also just wanted to add that it looks like you have made some impressive gains Tank. You've gotten alot smarter about your training and diet and its paying off. Again, very impressive!

Tank23
04-10-2003, 07:56 AM
Have you tried bench dips? Dips are a great exercise but if they are bothering you don't push it too much. Bench dips may make it a little bit lighter for you to work up a little bit more and maybe get some more flexibilty in your shoulder if that's the problem.

I actually used to do bench dips at home on the edge of my bed when I first started working out, this was when I only had access to DB's. Even back then I used to feel a big stretch in the front delts, so maybe it's just my shoulder flexibility that need improvment.



How far a part do you think you hands are when you do dips? If mine get too far apart or too close together then my shoulders can hurt because they aren't real flexible.

I think the dipping bars are approx 90cm to 1 metre apart, not really sure though. I try to keep my upper arm as close to my body as possible, I'm really cautious with the rotator cuffs now, since I had some trouble with them earlier this year. Could this be causing problems? Like you said, when you keep yours too close your shoulders hurt.


I also just wanted to add that it looks like you have made some impressive gains Tank. You've gotten alot smarter about your training and diet and its paying off. Again, very impressive!

Thanks for noticing HY. I very much appreciate you checking out my journal and putting in your 2c.



---------------------------------
Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
coffee, skim and splenda

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
10ml flax seed oil

Meal 4
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)
2 biscuits

Meal 5
1 chicken breast (100g)
1 meat ball
serving of salad…greens
1 cup boiled green beans
3 hot chillies
a few oven baked chips

coffee, skim and splenda
coffee, skim and splenda
coffee, skim and splenda

Meal 6
1 chicken breast (100g)
3 meat balls
tried a bit of cottage cheese with chives and onion
coffee, skim and splenda


Comments: I think i may be over my cal limit today, i've really gotta start getting my act together, my diet is becoming sloppy again. I'm cutting out the chips from now on, and no more biscuits. I wanna get off this cutting cycle!!! But I still have a fair bit to go, I've still got a gut, and a fair bit of fat on my lower back.

bradley
04-10-2003, 11:41 AM
Comments: I think i may be over my cal limit today, i've really gotta start getting my act together, my diet is becoming sloppy again. I'm cutting out the chips from now on, and no more biscuits. I wanna get off this cutting cycle!!! But I still have a fair bit to go, I've still got a gut, and a fair bit of fat on my lower back.


Might just save these foods that you like for Saturday which I think you mentioned was kind of your cheat day. This way you have something to look forward to after a week of dieting.


The other day, doing while doing military press, I had just set a PR, I thought I'd go for one more, in my head I was thinking 'geez if I get this one it'll look pretty good posting '+2 reps' in my journal', I didn't end up getting the rep, but I did try pretty hard.

I know exactly what you mean. A journal is a great motivational tool.

Tank23
04-11-2003, 04:12 AM
Originally posted by bradley


Might just save these foods that you like for Saturday which I think you mentioned was kind of your cheat day. This way you have something to look forward to after a week of dieting.


I know exactly what you mean. A journal is a great motivational tool.

Once again, good suggestions Bradley, the chips and other bad foods shall be saved for Saturday's 'worry free day.'

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

Diet:
Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 HMB tab, 1 fat mobilizer tab, 1 multi V tab
2 coffees, skim, splenda

Meal 2
Vital Strength Total Protein
10ml flax seed oil

Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein
5g creatine
1 HMB tab, 1 fat mobilizer tab

2 coffees, skim, artif sweetner

Meal 5
1 bowl of ricotta filled ravioli, topped with a bit of parmesan

Meal 6
4 pastry things filled with meat and veggies
(mum just made them now, and i haven't had these in ages! just couldn't help myself, initially i had 2 in the plate, they were so nice i ended up eating 4, lol, oh well)

Meal 7
100g cottage cheese
3 more of those pastry things

ok i'm over my calorie limit now, but the question is, does meal 7 count as friday's meal, since it is 2.30am on saturday morning, that is a question to ponder? I think it's in the dead zone, it is neither friday's meal nor saturday's meal, by tomorrow I'll forget it even existed :D

Total: about 3000 cals and over 215g protein


Comments: Didn't have time to eat my usual sandwich, baked beans and can of tuna today. That leaves me with 550 calories to spare. When I got home from uni mum had already cooked the ravioli, so being so low on calories i let myself have some. I don't feel bad about it either. As long are within my set range, then it's all good!

Today I had the last fat mobilizer tab, and I've only got a few HMB tabs left. Yesterday I asked my mum if I looked any bigger now. She said that I am looking bigger since I started going to my uni's gym, and that's the same time as I started taking HMB, so either I've gained some lean mass because of the HMB, or the fact that I've lost bodyfat is making me look bigger.

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

Training: Back and Bi's

Deads: 80kg x 6,6 (+3,2 reps) 90kg x 3 (+10kg)

Pullups: +10kg x 7.75, 4.9 (+0.75, 0.9 reps)

Seated Row: 35kg x 6.75 (+5kg)

Smith Shrugs: 90kg x 8 (+2 reps)

Ezy Bar (olympic) curls: +12.5kg x 5 (+2.5kg and one less rep than with 10kg last week!)

Alt. DB Curls: 12.5kg x 5

Left DB Curl: 10kg x 5, then 5kg x 3

Farmer's walk: 30kg DB's x 30 steps, 40 steps


Comments: This was such a great workout today!! So many PR's, ooh yeh!!

The deads went pretty well. I actually got asked about them today. Some dude comes up to me and asks me what 'that exercise does for you.' I told him it's a 'total body exercise, but the main movers are the lower back, glutes and hammies.' He told me he was doing something similiar, when he described it to me I told him that it was a 'stiff legged deadlift'. He said he was doing it for his abs, lol, then I told him that it's meant for the hammies and lower back. It feels good when other people come to me for bodybuilding advice, I must look like I know what I'm doing ay :D!

On the pullups I couldn't quite get the 8th and 5th reps, but it was so close, especially on set 2.
The seated rows felt nice, I could really feel my back contracting hard. The seated rows are always done with a pretty slow tempo (about a 4-1-2 , conc-hold-ecc).

I couldn't believe how well I did with the Ezy Bar curls. It felt so light. I think my left arm is getting more co-ordinated now. I attribute this to the Left DB curls. The purpose of these was to 'train' my left arm to be used, since I'm a right hander, and I feel unco doing things with my left.

I also decided to throw in some grip work, since I use straps on the smith shrugs because my grip isn't strong enough to hold the 90kg, so I need to work on some grip strength.

bradley
04-11-2003, 02:22 PM
Nice to see all that bold in your journal tank:thumbup: So are you going to stick with the HMB or see if you can tell a difference without it?


ok i'm over my calorie limit now, but the question is, does meal 7 count as friday's meal, since it is 2.30am on saturday morning, that is a question to ponder?

I usually start counting it as a new day when I wake up. Whenever that may be, but I guess it is personal preference.

Franjipani
04-11-2003, 09:10 PM
:hello: heya Tank,

Just wanted to say hello.....looks like you are well taken care of in here and I have nothing to add except your improvements are excellent...CONGRATS on your progress thus far !!! :D :D :D

Tank23
04-12-2003, 12:11 AM
Brad: I'm gonna have to stop the HMB, it's prohibitively expensive. I can't believe I bought it to begin with. It'll be interesting to see how things go without the HMB.

I too start counting it as a new day when I wake up.


Franji: Hey babe, thanks a lot.

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

Today woke up with a headache for some reason. Dunno why, could be the late night up last night, though I did get 10 hours sleep.


My back is so nice and sore from yesterday's workout. This time my WHOLE back is sore. I'm feeling it a lot in the lower back, I've never been this sore in the lower back before.
I knew it was a great workout, looks like soreness is proportional to the greatness of a workout :D
-------------------------------------------------

Diet: Worry Free Day, muhahhaha :p

Meal 1
2 english muffins with margarine
2 of those pastry things with meat and veggies
1 coffee, skim milk, splenda

Meal 2
2 hamburgers with the lot!!
2 teddy bear biscuits

Meal 3
7 party pies with tomato sauce (or ketchup, for u yanks :D)
2 teddy bear biscuits

Meal 4
:evillaugh 2 jam donuts :evillaugh
coffee, skim milk, splenda
------------------------------------------------

I seriously don't know what's goin on today...I'm looking so BIG! My arms and back are feeling all pumped still. When I flex in the mirror my arms are looking 'chunky' not small as they normally do in comparison with the rest of my body. It's great!!

Btw, I measured my arms earlier today, they are pretty much the same size as they were a few months ago, just a tad bigger today though.

Left arm is measuring at close to 13.5"
Right arm is at a bit over 13.75"
Waist this morning was at 32.75"

Coke
04-12-2003, 11:09 AM
I am also impressed by some of the things you are doing - keep it up!

:thumbup:

Tank23
04-12-2003, 11:44 AM
Thanks a lot CoCoa. I will keep it up, don't you worry bout that! :D

bradley
04-12-2003, 04:58 PM
I seriously don't know what's goin on today...I'm looking so BIG! My arms and back are feeling all pumped still. When I flex in the mirror my arms are looking 'chunky' not small as they normally do in comparison with the rest of my body. It's great!!

Probably due to the higher carb intake. Just a guess. I don't blame you for dropping the HMB. I am think you will get along fine without it.

Tank23
04-12-2003, 10:16 PM
Bradley: Yeh it probably is due to the carbs, that's what I was thinking too. Yeh...I'm sure I'll be fine without the HMB too.


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

Diet:
Meal 1
approx 120g roast chicken breast
side of white rice with curry, bacon bits, peas
side of coleslaw
side of chips

Meal 2
approx 100g roast chicken breast
side of coleslaw
side of chips
coffee, skim milk, splenda
1 biscuit

Meal 3
can of tuna with capsicum and chilli
6 olives
2 pickled gherkins
small piece of fetta cheese
1 kraft light slice cheese
a few thins potato chips

Meal 4
coffee, skim milk, splenda
2 biscuits
vital strength protein shake


Comments: I've really gotta set up a diet for sundays. It's like I'm taking 2 steps forward and 2 steps back if I'm eating crap on both saturday and sunday. I also think that I should only have a cheat meal on saturdays, or set a proper high carb refeed eating plan for saturdays so I know what amount of calories I'm eating.

We'll try these starting from next saturday.

--------------------------------
At the moment it's 11pm on Sunday here, my lower back still has DOMS, pretty unusual, I'm not usually sore/this sore. I hope I'm fine for tomorrow's leg session.

Tank23
04-14-2003, 04:21 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 HMB tab

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
10ml flax seed oil
1 Maxi Trim Tab

<cardio>

Meal 4
John West Tuna Tempter Spicy Tomato Flavour (70g drained mass)
1 Maxitrim tab
1 HMB tab

Meal 5
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
small bowl of pasta spirals with meat sauce

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans


Comments: I added in the pasta spirals because I'm pretty low on calories today. Plus, I didn't have any carbs after my moderate intensity cardio.

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

Training: Cardio

20 minutes on the eleptical trainer, 10 minutes rowing machine


Today was supposed to be leg day, but my lower back is still sore from friday's deads. So I did cardio instead. I tried to go easy on the legs and use the upper body as much as possible, since I'll do legs tomorrow if the lower back permits. It's still sore (8pm), so I may have to do chest instead tomorrow.

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

Today I went out and bought a fat burner. It's called 'Maxi Trim' and is made here in Australia. It is pretty much an ECA stack, containing gaurana and white willow bark (aspirin), just no ephedrine.

There is a comparison of Maxi Trim to Hydroxycut on this site: http://www.sizematters.com.au/store/index.php?action=item&id=137&subid=&PHPSESSID=0d1d077fa80e8514256ac31ca91a2c59

Maxi trim cost me AUD$34 for 60tabs, half the price of Hydroxycut, and it's a bit stronger too.

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

I went out and put my resume in at a couple of health stores today. Hopefully I can get a job pretty soon. At one of the stores, the dude was a bodybuilder too, and we ended up having a little chat. He seemed a bit impressed by my knowledge of bodybuilding, so hopefully he puts a good word in for me with his manager.

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

I was just looking through my workout logs, and decided that I'll show u guys how much, or how little I've progressed on different lifts in the past 2 months.


Flat DB Bench: At end of Feb was on 25kg x 5,6 reps. Now on 30kg x 5,4 reps.

Incline DB Bench: End of Feb was on 22.5kg x 4,4 reps. Still on 22.5kg x 5,3 reps. Hardly any progress here.

Military Press to front: End of Feb was on 33.5kg x 6, now on 40kg x 5. Although I include the olympic barbell in the 40kg, whereas when working out at home the thin non-olympic barbell was not included in the 33.5kg.

Squats: Start of March, 40kg x 6 reps. Now 40kg x 6,5,5 reps. Although I'm concentrating on good form and taking it slower with these.

Pullups: End of Feb was on +10kg x 6,4 reps, now on +10kg x 7, 4.

Shrugs: End of Feb was on 87.5kg x 8,8. Now on 90kg x 6. Although the 87.5kg was done after DL'ing the BB off the floor at home, and the 90kg was done in the smith machine at the gym. Not that it should make too much off a difference though.

Alt. DB Curls:End of Feb was on 15kg x 4, now on 12.5 x 5


Taking into consideration that I've been cutting throughout this period, I've done not too bad .

Tank23
04-15-2003, 04:13 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil

Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
a few ravioli topped with parmesan

Meal 7
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans

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

Training: Legs

Squats: 50kg x 6,4,4 (+10kg, same reps as with 40kg on 1st set, minus one on set 2 and 3)

Leg Curls: 23kg x 8,6 (+1, 1 rep)

Calve Raise: 55kg x 11,7 (+1 rep on 2nd set)

Leg Extension: 28kg x 25reps



Comments: Great workout, especially considering I was feeling tired before the workout. Plus I was considering skipping the workout due to my lower back being a bit sore (i wouldn't even call it sore, just not exactly feeling 100%) from deads on Friday, but I wasn't gonna let that stop me again.

I thought I'd add in some extensions to finish off. Damn I hate high reps, stupid lactic acid :p. The extensions put heaps of tension on the Vastus Medialis, I could really feel it a lot there during the first few reps.

bradley
04-15-2003, 02:10 PM
Excellent work on the squats Tank:thumbup: How's the calf raises these days?

Tank23
04-15-2003, 09:39 PM
Thanks Bradley. The calve raises are a b*tch. Like I said in one of my other posts, it's so hard to tell when you've completed a full rep, especially when you're at the last few reps. I always try to beat my previous record, but am always unsure whether I actually beat it, coz I dunno if i got a full rep out or not. But yeh other than that, they're going good.

-Tank

Tank23
04-16-2003, 04:19 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast

Meal 3
Vital Strength Total Protein
10ml flax seed oil

Powerade Blue Kicker 600ml

Meal 4
3 tbl spoons Glucoforce
Redback Whey Protein

Meal 5
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans
some boiled veggies
a few grilled chips

Meal 6
1 chicken breast (100g)
serving of salad…greens
1 cup boiled green beans


Total: Within caloric limit, did not have can of tuna or baked beans today


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

Training: Chest/Tris/Delts

Incline DB Bench: 25kg x 4,4

Flat DB Bench: 27.5kg x 5,4

Military Press (to front): 40kg x 5

DB OH Press: 15kg x 4.5

Dips: bw x 6 (+1 rep)

DB Tri Extension: 8kg x 5, 3.75 (+1 rep)

Seated Lat Raise: 6kg x 9, 6.75 (+ 1, 0.75 reps)

Left Tri OH Extension: drop set 8kg x 7 or 8 i think, 6kg x2, 3kg x 2


Comments: Pretty good workout. Switched Inline and Flat bench, gotta bring up the incline strength.

Only did 1 set of deps, I was feeling that same pain in my right shoulder. I might have to cut dips out of my routine. May try some bench dips just like HY suggested.

I was surprised I couldn't get an extra rep on militaries, I was looking forward to a PR on them :(

Budiak
04-16-2003, 04:28 AM
This food you're eating...its freaking me out dude!!


Wholemeal..vitacrustwhat??

FLAVORED ****ING TUNA?!??!!


I live in the breadbasket of the WORLD and I DONT HAVE FLAVORED ****ING TUNA!!!!!


WHAT THE ****






*throws self in front of truck

Franjipani
04-16-2003, 04:39 AM
Originally posted by Tank23
Maxi trim cost me AUD$34 for 60tabs, half the price of Hydroxycut, and it's a bit stronger too.

Ohh eerrrrr, let me know how you go on them..... You can be the guinea pig:evillaugh.


Originally posted by Budiak
Wholemeal..vitacrustwhat??

FLAVORED ****ING TUNA?!??!!

I live in the breadbasket of the WORLD and I DONT HAVE FLAVORED ****ING TUNA!!!!!

What's that about ?? Dude, you are soooooo missing out:eek:

Tank23
04-16-2003, 04:39 AM
hahahahaahaha

*opens a can of flavoured tuna*

mmmmmm
:D :D :D

Budiak
04-16-2003, 04:53 AM
I hope that **** is poisoned, you rat!

iLUDEd
04-16-2003, 07:30 AM
no matter what they put in that tuna, it still tastes like crap..
i managed to take in 1 spoon full of corn tuna n i spat it out n gave it to the cat..

where's the chevap's at dude?

Tank23
04-16-2003, 08:04 AM
Corn tuna u reckon ay? That doesn't sound too good. The spicy tomato is half decent, a lot better than that crap in water, I can't eat that anymore for some reason, so dry.

I haven't had chevapi in a while. Might have to have some on the weekend. Thanks for reminding me :p

What's happening with you and ur training dude? You haven't been posting much lately....

Tank23
04-17-2003, 05:09 AM
Diet:

Meal 1
1 whole egg
4 egg whites
25g Lowan Rolled Oats
10ml flax seed oil
1 maxi trim tab
1 mulit V tab

Meal 2
2 slices Sunicrust Mightysoft Wholemeal Bread
4 slices deli chicken breast
1 maxi trim tab

<cardio>

Meal 3
3 tbl spoons Glucoforce
Redback Whey Protein
1 maxi trim tab

Meal 4
Vital Strength Total Protein
Heinz Salt Reduced Baked Beans 220g
10ml flax seed oil
small piece of white bread roll

Meal 5
chicken breast approx 70g
jarrah cappucinno, splenda, skim milk (approx 7g carbs)

Meal 6
1 chicken breast (100g)
serving of salad…greens
2 pickled gherkins
a few green olives
jarrah cappucinno, splenda, skim milk (approx 7g carbs)

Meal 7
100g chive and onion reduced fat cottage cheese
a few rice crackers

Comments: Diet went pretty well today. I should be on track for today. Plus the cardio also will have increased my total caloric expenditure.



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

Training: Cardio

Did 20 minutes of intervals on the treadmill. I only did 5 sprints, but they were longer sprints than usual since they were done on the treadmill.
Today the sprints were five 30 second sprints at a speed of 14km/h (8.7mph for you yanks). Also I had the treadmill at a grade of 15, the highest it can go.

Rest between 'sets' was a few minutes, since I wasn't feeling the best. I think the asthma was playing up a bit, was feeling tight in the chest after each sprint.

Burned 260 calories. Yay!

Tank23
04-17-2003, 11:02 PM
Diet:
Meal 1
7 egg whites
1 yolk
10ml flax seed oil
1 slice w/meal bread
some vegemite
2x coffee, splenda, skim milk

tea, splenda, skim milk
5 biscuits :eek:

Meal 2
side of colslaw
piece of grilled fish
2 pastry things with veggies and salmon

Meal 3
side of colslaw
piece of grilled fish
2 pastry things with veggies and salmon
a fair bit of chips (yes chips! the deep fried crap!)

tea, splenda, skim milk

Meal 4
100g cottage cheese
a few rice crackers

Comments: Today is Good Friday, therefore the diet will have to change for today. I'll be replacing chicken with fish.

Ok I stuffed it up with the chips and biscuits, it woulda been alright otherwise. Plus I've been sitting on my ass all day, playing xbox and on the net.

Budiak
04-18-2003, 12:55 AM
Did I see you use the measurement 'tbl' up there in your diet?

Imperialist scum!

Yes, today is good friday, and therefore..umm...I hope eggs dont count as meat.

iLUDEd
04-18-2003, 02:00 AM
Originally posted by Tank23
What's happening with you and ur training dude? You haven't been posting much lately....

since uni started i aint had much time to lift whist still workin full time, i still lift like every 5th day or so, but i dont wana post nothing untill i get more organised

Tank23
04-18-2003, 04:19 AM
Originally posted by Budiak
Did I see you use the measurement 'tbl' up there in your diet?

Imperialist scum!

Yes, today is good friday, and therefore..umm...I hope eggs dont count as meat.

Yeh I hope the eggs are ok for today. I think they're alright, even though they're animal products, I think it's prob just meat that's a no no.

What u talking bout Budiak!? 'tbl', what's this u speak of?

Tank23
04-18-2003, 04:25 AM
Originally posted by iLUDEd


since uni started i aint had much time to lift whist still workin full time, i still lift like every 5th day or so, but i dont wana post nothing untill i get more organised

What u studying dude? Is it a full time or part time course? You work full time too eh! Geez, you're a busy boy, lol. I can see why you don't have time for lfting.

bradley
04-18-2003, 11:11 AM
Originally posted by Tank23


Yeh I hope the eggs are ok for today. I think they're alright, even though they're animal products, I think it's prob just meat that's a no no.

What u talking bout Budiak!? 'tbl', what's this u speak of?

Eggs are not meat...they are hen fruit:D

Tank23
04-19-2003, 06:17 AM
Diet: Refeed Day
Meal 1
1 plate of ravioli with tomato sauce
1 tblspoon parmesan cheese

2x tea, splenda, skim milk
a few biscuits

During workout
40g Glucoforce mixed with water and some cordial

Post Workout
60g Glucoforce
3 tblspoons RedBack Whey Protein
5g creatine

Meal 3
3 pastizzi (baked pastry things with ricotta or peas
filling)
a few oven baked chips

Meal 4
2 slices w/meal bread
some vegemite
1 slice kraft light cheese
1 med bowl of pasta spirals with bolognese sauce
1 tblspoon parmesan
tea, splenda, skm milk
3 biscuits

Meal 5
2 slices w/meal bread
some PB (not natty, normal crap)

Meal 6
1 bowl pasta spirals with bolognese sauce
1 tblspoon parmesan cheese
tea, splenda, skim milk
a few biscuits

I worked out my caloric intake by estimating roughtly the amount of cals in each meal. Up to meal 4 I've consumed nearly 2500 cals. I'll prob have 2 more meals, each about 250-300 cals each.
I tried to keep today's refeed mainly carbs, and pretty low fat. So hopefully it works out better.




---------------------------------------------------
Training: Back and Bi's

Deads: w/u: 40kg x 10, 60kg x 6, 80kg x 3, 90kg x 1
work sets: 95kg x 3, 3, 4 (+5kg)

Pullups: w/u: bw x 6
work sets: +10kg x 6.75, 4.5 (down by 1 on 1st set)

DB Row: 25kg x 2.5, 20kg x 2.5

BB Row: 40kg x 4

Shrugs: 92.5kg x 5 (+2.5kg)

Ezy Bar Curls: 22.5kg x 5

Alt. DB Curls: 12.5 x 3.75L, 4R

Left DB Curl drop set: 10kg x 4, 5kg x 2

Farmer's walk: 30kg x 40, 30 steps


Comments: I had to workout at home today coz of the way things went this week (i.e postponed monday's leg workout till tuesday, plus good friday was yesterday, so gym closed). I was really unmotivated at first, but once I got into it, it was alright.

Deads went alright today, especially since I had back and glute pain before working out. I could feel my back arching a bit during the 2nd and 3rd sets. On the 3rd set for the last rep I switch to a mixed grip (from overhand) and that helped me get out another rep.

The DB Rows went crap coz my lower back was sore, and I really couldn't concentrate on the back contraction with my lower back sore like that.

bradley
04-19-2003, 07:58 AM
How long has your lower back/glute been sore now?

Silverback
04-19-2003, 08:44 AM
Just caught up on your journal tank, good stuff :thumbup:

Looks like since you started the journal you have made some real progress, sorry to hear about the back pain injuries are a pain in the ass. Are you still performing dips aswell? im thinking of adding them back in now that my shoulder is better.

Keep it going strong and flavoured tuna? damn me want some of that :)

B-R

Tank23
04-20-2003, 12:21 AM
Bradley: My lower back has been sore for quite a while, but it's an on and off thing. Like when I sit at my desk on the computer or studying, I get a really sore back. I think the glute pain was from the cardio the other day, even the back pain could've been flared up the the cardio.
So it's not really an actual injury, hence I just work through it with deads, I'm not gonna let that stop me. The funny thing is, after deads my back feels a lot better. Especially the next day, I get the DOMS from deads, but the normal back pain is gone or greatly reduced.

B-R: Thanks a lot mate.
I think I may cut dips out, I've done them 3 times now, and they've hurt my right shoulder each time. Maybe I'll see if I can do bench dips.

I can't believe you guys don't have flavoured tuna!



Thanks a lot for your input guys :thumbup:

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

Diet:
Meal 1
100g chicken breast
1 baked potato
salad
2 hot chillies
1 slice kraft light cheese
some ham
tea, splenda, skim milk
2 biscuits

I've got my cousins wedding later on today, so the diet is gonna get screwed up something bad.

Meal 2
plate of seafood: 2 calamari rings, 1 crab stick, 2 pieces of prawn.
some kind of rice on the side

Meal 3
plate of lasagna with some parmesan, also ate half of my mum's lasagna :)

Meal 4
2 pieces of roast beef (sister didn't want hers :D)
1 chicken parmiagana
green beans
salad

Meal 5
2 x of 1 scoop of ice cream and apple pie (dad didn't want his :D)

Meal 6
Not sure what I'll have, I'll try to keep it clean.

Franjipani
04-20-2003, 01:09 AM
Originally posted by Tank23
I've got my cousins wedding later on today, so the diet is gonna get screwed up something bad.

Have fun.....and just go easy on the Cake and alkamahol young man;)

Tank23
04-20-2003, 10:42 AM
LMAO.....i didn't drink any alchohol, i see no point to adding empty calories to my diet. I don't like alchohol that much, so if i do drink it it's for the effects not coz i like the taste or anything :)

As for the cake....read my updated entry for the day...lol

iLUDEd
04-20-2003, 11:56 AM
Originally posted by Tank23
LMAO....."i didn't drink any alchohol"

"I don't like alchohol that much"

:scratch: :scratch: :scratch:
sure u aint drunk right now?.. ur talkin like a drunk man!

Tank23
04-21-2003, 04:18 AM
Lude: lol. Ok ok, so I lie. :D

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

Diet:

Forget about diet today, it's gone so bad. Had the wedding yesterday, and my sis's b'day today.
Some of the foods I've had today:

piece of choc cake
a few pastizzi (ricotta or peas filled pastries)
some potato chips
3 cheese filled pastry things (diff to above)


I'm feeling like a fat pig right now. I'm gonna train chest later, I think I might do a 5 day split this week, since I'm off uni.


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

Training: Chest and Tri's

Incline DB Bench: 25kg x 4,4,3

Flat DB Bench: 27.5 x 5,3,3

Bench Dips: bw x 7, 5
(^^^ thanks for the suggestion HY ;))

DB Tri Ext: 8.5kg x 5 (+0.5kg)

Skulls/CGBP Superset: 20kg x 3/5
(stole these off you Bradley, they're great :))

Left DB Tri Ext Drop Set: 7.5kg x 1 + 1cheat 5kg x 2cheat


Comments: I did this workout at home. I changed it up a bit as well.

I didn't progress at all really this workout, except for half a kilo on DB tri extension and same reps as with 8kg.

The bench dips are pretty cool, I didn't feel any pain in my right shoulder with these. One problem though, I feel the contraction so much more in my right arm. I must subconciously place more load on the right arm. I tried to keep the load as even as possible.

The skulls/CGBP superset is pretty cool, after this my tri's were absolutely pumped and blasted!

This week my split is gonna go like this:

chest and tri's
legs
rest
shoulders
back and bi's

I really wasn't sure how I should set it out. I wanted to do a 5 day split, but it's so hard to design a split without to much overlap. The max OT 5 day split has shoulders on one day, and arms the next day, I wasn't too sure about that. So I decided not to try it.

I'll see how this 4 day split goes this week, and if time permits when back at uni, I'll stick with it.
I'd so much rather lift weights, than do cardio, so that's why I'm looking to increase the amount of days i weight train.

Tank23
04-21-2003, 11:12 AM
oh yeh.....happy easter to y'all !!

-Tank

WillKuenzel
04-21-2003, 11:22 AM
Depending on the type of shoulder workout you do you could possibly get away with doing arms after shoulders. Doing one set of presses could work your tri's a little but not too much. Toss in a couple sets of upright rows to even it out with bi's and then do some lateral, front and rear raises and your shoulders are toast and you really haven't put much (if any) stress on your arms.

If I do arms I tended to do them either before leg day or after shoulders. If done before legs you have almost 2 days rest for arms which is quite enough for the smaller and quicker recovering muscles.

You could also do calves and abs together on a seperate day if you really want to get to the gym more often. ;)



Glad the bench dips didn't cause ya any pain. Sometimes its just getting the balance figured out to even things up.

Silverback
04-21-2003, 01:14 PM
Nice workout tank :thumbup:

The skulls ss with close grip bench has recently been installed as a favourite of mine since watching the Ronnie Coleman video, imo you cant beat them.

A 5 day split would seem a little excessive for me, but if you could recover from it them more power to you.

lol @ yesterdays diet, dont worry about it chief i doubt that it will do much damage, so long as you dont keep it up :)

ttyl tankster

bradley
04-21-2003, 02:30 PM
I think you should stick to the 4 day routine for at least a week or two. Then see how well you are recovering and after a couple of weeks re-evaluate and see if you think adding another day would be too much. Doing small muscle groups like HY suggested could be another option, but don't get offended if we call you a calf-jockey:)

I agree the skulls/CGBP is a nice combination.

Tank23
04-21-2003, 10:13 PM
HY: If I were to do arms after shoulders then I'd have to change everything.

Chest
Legs
Rest
Shoulders & Arms
Back

I don't think it would be a good idea to do back the day after bi's. How could I split up my routine to minimise overlap? I'm having a hard time working out exactly how I should set it out.

I don't think I'd wanna do calves and abs on a separate day, I actually don't even train abs :D They get enough isometric work through the power exercises like deads and squats.
But it still could be an option, I'll keep it in mind. Thanks for the suggestion dude :)



B-R: Thanks mate. Yeh a 5 day split might be a bit excessive, I won't be able to make it to the gym 5 days a week during the week days anyway. Though I could prob figure something out to do a workout at home on Saturday ;)
Like I said in on of my above posts, I'd much rather lift weights than do cardio. If I do cardio I like it to be HIIT, and I find that doing HIIT interferes with my squats and deads. So yeh, I don't wanna have to do cardio :D



Bradley: Yeh I will stick with the 4 day split for at least 2 weeks I think. I'll have to see if I can squeeze in 4 days while at uni.

bradley
04-22-2003, 05:58 AM
Chest
Legs
Rest
Shoulders & Arms
Back

What about just going with shoulders/triceps and then back/biceps and leave everything else the same. It would only take a few sets after working back to hit the biceps hard seeing as how they already get a bunch of work from the back exercises.

mixta
04-22-2003, 06:39 AM
:whazzup:

I hate trying to work out splits because theres so many ways of doing it that it gets confusing. Good luck with what you decide to come up with :) good workout too, good to see youre getting back into dips again, I wont be for a while