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Exnor
10-10-2003, 08:03 AM
Hey.

I'm 20 yrs old. I've been lifting for just under a year, but only with a decent routine for about the last 4 months, and its time to get serious. I'm hoping that this journal/diary will help me analyse my progress better and hopefully give me some feedback from everyone on how im doing.

I'm 5'11, and currently around 71~kg (157~lb) @ ~12%, and I'm aiming to gain 10lb in the following 3 months. I've gained about 10lb since I started lifting, and stayed lean, although im still lifting pu**y weight.

Lately i've started eating a lot more, trying to up my cals to something respectable, and I seem to gaining faster. I work 9-5 and go to the gym after work 3 times a week. It takes me about 1.5 hours to get there from work, and 45mins back, so its a bitch, but keeps me disciplined.

Here's my split:

Monday - Chest/Tris
Dips 10 x 3
Flat chest press 12-8 x 3
Flat Bench Press 12-8 x 3
Incline DB Press 12-8 x 4
Pec Deck 12 x 3

Tricep Pushdown 12-8 x 4

Wednesday - Back/Bis
Wide Grip Pullups 8 x 3
Lat Pulley Wide 12-8 x 3
One Arm Dumbbell Row 12-8 x 3
Narrow Seated Back 8 x 4

Barbell Curl 8 x 3
Hammer Curls 12 x 3 [dropsets]

Friday - Shoulders/Legs
Military Press 12-8 x 3
Machine Shoulder Press 8 x 2
Dumbbell Lying Rear Lateral Raise 10 x 3
Dumbell Lateral Raise 10 x 4
Shrugs 12 x 3

BB Squat warmup 20 x 1
45 deg leg press 12 x 4
Conventional deadlift 8 x 3 [just started doing these!]
Lunges 12 x 3
Seated calve raise 12 x 3
leg extension 12 x 3
leg curl 12 x 2 [might take this out as hammies get wasted after dl]

Weekends - Abs/Forearms
Weighted Crunches 15 x 4
[sometimes] Wrist Curls/Extensions 15 x 3

Diet
I dont really have a set diet, but what I eat is always pretty clean: ready meals at work [beef/lamb with potato etc.], chicken sandwhiches, eggs, oatmeal, rivita, rolls, turkey, salmon, sardines, tuna etc. I dont actually count my cals, I just try to eat as much clean food as I can.

I'm on antibiotics for my acne right now, which have to be taken on an empty stomach, which sucks as it takes 2-3 hours for food to leave the stomach and I have to wait another half-hour/hour before eating after taking it. So in the morning I can eat only 2 meals. annnyyyway, I will have finished the antibiotics in like 2 months, they seem to be working pretty good.

I drink a weight gainer after my workout and over the weekend, or when I cant be assed to make a meal. I also take multivits in the morning and L-Glutamine before bed.

Tonight is shoulders/legs!

Now, back to work before I get caught :p

WillKuenzel
10-10-2003, 09:51 AM
Good luck with it man!

I might just make the suggestion that you move deadlifts before the leg press. I think you'll see much better results that way.

Do you use www.fitday.com to track your calories? That might help ya even more to get a better understanding of your calories and what you need to increase if you are trying to gain weight. I found that was extremely helpful for me.


Good luck with it all man! :)

Coke
10-10-2003, 11:47 AM
Best wishes toward your goals

...I think you will find soon enough that them legs need a training day on its own! - :D

:spam:

Dedicated
10-10-2003, 11:59 AM
Always good to see another journal, more stuff to read hehe. Goodluck, just stay consistent and lift HARD!:evillaugh

Exnor
10-10-2003, 06:16 PM
HY: Thanks for the tips! Just started deadlifting so its not a problem to juggle things about. That site looks awsome, just started entering stuff now.

CoCoa: Thanks. Yeah that might be the case, workouts end up taking a lot more time on fridays... we'll see.

Dedicated: Cheers dude.

I love Fridays.

Hmm now my first workout post. Slight problem for me as my gym works in kg, not lbs, so i'll either have to convert all the values or you can guesstimate :p It's late so i'll do it in KG for now :)

Sleep: 7.5 hours

Workout:

Pretty good, left work early and caught the bus. Felt a bit tired but that soon wore off!

Friday - Shoulders/Legs
Military Press 9 x 3 @ 30kg
Machine Shoulder Press 8 x 3 @ 30kg
Dumbbell Lying Rear Lateral Raise 10 x 3 @ 10kg
Dumbell Lateral Raise 10 x 4 @ 15kg
Shrugs 12 x 3 @ 9 bars (60kg?)

BB Squat warmup 20 x 1 @ 20kg
Conventional deadlift - Missed - Still felt my ass/hams from some lunges I did on tue.
45 deg leg press 12 x 4 @ 150kg, can feel left knee crunching on extension :(
Lunges 12 x 3 - Missed
Seated calve raise 12 x 3 - Forgot these ****ers!
leg extension 12 x 3 @ 9 bars (40kg?)

Diet:

Pretty ok, I still think im short of cals though. Gonna start using fitday to get a better idea...

Blah:

Need to buy a new computer chair this weekend, my posture went to **** with my old chair so I threw it away and have not used a computer (at home) for like a month. Until now. Back hurting. Must go. :)

Scott S
10-10-2003, 11:45 PM
Good luck, Exnor! :spam:

Exnor
10-14-2003, 04:14 PM
Scott S: Thx man.

Sleep: 7 hours

Workout:

Went swimming at lunch time for the first time in about 3 years to get some cardio going, did about 45 mins of speedy breast stroke (couldnt do front crawl - no goggles!). I was totally wasted after this, took about 2 hours to recover, almost fell asleep on my desk at work :) My back was really pumped after, no DOMS today though...

Hoping swimming once a week will get me more fit and help my posture, time will tell :)

Tried to eat lots of carbs before and after the cadio to gimme some energy - before I knew it, it was time to leave work for the gym.

Weighed in: 69.8kg (*!%!$**$@!)

Monday - Chest/Tris
Dips 15 x 3 @ BW
Flat chest press 12-8 x 4 @ 40kg [took it light, trying to stretch pecs out after my posture episode!]
Incline chest press 12-8 x 4 @ 40kg [again, quite easy but stretching]
Incline DB Press 12-8 x 4 @ 25kg
Pec Deck 12 x 3 @ 5 bars [25kg?] [nice stretch here again!]

Tricep Extension 12 x 2 @ 25kg
Tricep Pushdown 12-8 x 4 @ 35kg

Overall a nice workout, felt pretty wasted afterwards. Nice protein shake fixed that :D

Diet:

Gotta find a way to fit in more cals! Seriously gonna have to sort out a set diet, that fitday thing will be good eventually. Gotta have the time to add all the custom food though... Will try to do tommorow.

Blah:

Quads STILL wasted after friday, im sure the swimming really helped them :p Having trouble walking today!

Didnt get to bed tonight until late - stupid channel 5 putting on some playboy competition tuttut

rookiebldr
10-15-2003, 08:57 PM
Bulking is good, eat man eat!!! :D :D


Tracking your calories will definitely help you make sure you eat enough if that seems to a problem. Good luck on gain that size.

Exnor
10-16-2003, 03:26 AM
Rookie: Hey, welcome to my journal :) I think im packing in around 3000-3500 calories at the mo, but yeah fitday should really help (after I have a set diet!). Lots of the english food I eat doesn't seem to be there or has another name. Ill try to sort out a diet tonight while I have some time.

Sleep: 8 hours

Workout:



Wednesday - Back/Bis
Pullups 6 x 3 @ BW - pretty much only managed 3-4 reps on my last set :(
Lat Pulley Wide 10 x 4 @ 9 bars [One more bar up on this excersize :cool:]
One Arm Dumbbell Row 10 x 4 @ 20kg [More weight than I usually do, and it was quite easy... left side feels slightly weaker though, will fix that baby in no time.]
Narrow Seated Back 10 x 3 @ 9 bars [One more bar up again, weee, I think I could have even put another on, but did'nt want to sacrifice form.]

Did some chest stretching here for my posture correction efforts.

Barbell Curl 6 x 2 @ 23kg, 8 x 1 @ 18kg [5kg more than usual! Bi's already quite wasted from back but pumped out some reps with good form]
Hammer Curls 12 x 3 @ 16kg, 12 x 2 @ 10kg

Waaasted.

Arms were pumped and bigger than they've ever been, feels niiice. Finally getting some size in those twigs.

Diet:

Really quite good today - ate 6 meals, I estimate about 3500-4000 cals. Ate 2 mini muffins and half a chocolate buscuit in the morning at work though... cmon they were going for free... HEY man stop looking at me like that - you would have done the same... GAH.

Blah:

Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture Posture.

Must keep thinking about it.

Exnor
10-17-2003, 04:58 PM
Sleep: 8 hours

Workout:

Friday - Shoulders/Legs
Military Press 12 x 3 @ 30kg
Machine Shoulder Press 10 x 3 @ 35kg [up 5kg]
Dumbbell Lying Rear Lateral Raise 12 x 3 @ 10kg
Dumbell Lateral Raise 10 x 4 @ 15kg [up 5kg]
Shrugs - Forgot to do these dammit, will do them tommorow

BB Squat warmup 20 x 1 @ 20kg - felt some mild pain with this even after stretching...
Deadlift warmup 30kg x 20 - felt more pain. I think my body is telling me something... hmm nah.
Leg Press 150kg x 15 - ok knee is clicking and some pain... screw it!

Shoulder workout was one of the best ive ever had, they were pumped to the max. Shame about my legs letting me down though. Will let them rest a week, they had a hard time last week so its needed I guess.

Upper body posture is almost perfect now, just need to work on my lower back now... might invest in a lower back support. Went to some chemist on the way, they had some but were really pussy ones, I want a tight one that encapsulates my ribs. Might have to purchase one of the net, and try avoid getting screwed over by getting a dildo or something instead of what I paid for. Ebay... pfft.

Diet:

Quite good today, had a massive appetite though for some reason. Any food that was going free in the office I ate, even scoffed down some semi-stale wholemeal rolls. Yay. Then the steak and mash potato at lunchtime... Hmmmmmmm I could have eaten twice of them. Too damn expensive though.

Blah:

Got a party tommorow, gonna try to pull some ladies... although its my mates birthday.... hmm. Then gotta getup early and meet my sis at the train station on Sunday so she can buy me some clothes. Could be a long day.

Still hungry... argh why cant this computer be EDIBLE... hell ill try to eat it anyway...

MUNCH

CRUNCH

GULP.

Exnor
10-21-2003, 06:26 AM
Sleep: 8 hours

Workout:

Forgot to weigh in. Nevermind, ill do it wed.

Monday - Chest/Tris

Again, going light on my chest and getting form spot on to try to stimulate growth now that my pecs are all stretched out from the corrected posture.

Dips 15 x 2 @ BW
Flat chest press 10 x 2 @ 40kg
Flat Bench Press 10 x 2 @ 40kg
Incline Bench Press 10-12 x 3 @ 30kg
Incline DB Press 8 x 2 @ 25kg
Pec Deck 12 x 3 @ 6 bars [definate strength gain here - and a nice stretch]

Tricep Pushdown 12-8 x 4 @ 40kg - went up a bar again!

Totally pumped tris, definitely gaining size on em as the weeks pass.

Diet:

Starting sorting out my diet once and for all, went to supermarket after the gym and bought some serious BB food :D

Went home and had fied chicken with olive oil, green beans, and 2 slices of WW Bread.

Shopping list:

1 x Flaxseed Oil
4 x Organic Chicken Breasts
5 x tins of Sardines in brine
1 x Jar Natural Penut Putter
- Soybeans, couldnt find these so went for organic baked beans instead.
4 pints Milk
5 x Natural Greek Yogurt
6 x Banannas
Packet of Strawberries
5 x Apples
2 Bags of Salad
8 x Actimel
WW Bread
3 Packets of Oatcakes
1 Packet of 'Special K' [very high in carbs/protein, low in fat]

Blah:

Kinda happy my diet is being sorted now. Need to really strengthen my abs now as I have a muscle inbalance in my trunk, my abs are much weaker than my lower back. Anyway i've started doing stretching excersizes on my lower back and doing a 3 times a week ab routine, with leg raises and crunches. Gonna buy a special posture vest on Wednesday to support my lower body posture when my abs are a little stronger.

I also think I had a shortening of the pecs, since now my shoulders are back, the upper part of my chest looks almost missing, I think its got to do with my front delt/chest tie-in. Basically I think I just need to just bulk it up now that its all stretched out to its proper position.

cphafner
10-21-2003, 06:38 AM
Exnor, just checking out your journal for the first time. Split looks good. I look forward to tracking your progress. Good luck with your goals.

Exnor
10-21-2003, 06:44 AM
Thanks man.

Scott S
10-21-2003, 11:24 AM
Hey, I saw the flax oil on the list. If you don't already have some fish oil caps I'd buy those pronto. Flax oil doesn't convert to EPA/DHA very efficiently, while fish oil has good amounts.

Exnor
10-22-2003, 05:24 AM
So you mean as an alternative to Flaxseed oil or as an addition?

fen2zla
10-22-2003, 05:38 AM
:spam:

nice to see you finally got a journal going

Exnor
10-23-2003, 08:07 AM
fen2zla: Ta :)

Sleep: 7 hours

Wiegh in: 70kg (wtf? Ah nevermind. I've probably burnt some fat off as well as gained mass. Net gain of 0.2kg...)

Workout:

Wednesday - Back/Bis
Pullups 6 x 3 @ BW [these felt easier slightly]
Lat Pulley Wide 12 x 4 @ 9 bars [again, felt slightly easier]
One Arm Dumbbell Row 8 x 2 @ 20kg [I could manage more reps on my right than left, so I started with my left and just stopped at that for my right.]
Narrow Seated Back 10 x 3 @ 9 bars [im gonna go for 10 next week. This felt quite nice, really concentrated on form though, and lowered it to 8 for the last set to keep form perfect.]

Barbell Curl 6 x 2 @ 23kg, 8 x 2 @ 18kg
Concentration Curls 7.5kg x 1
Hammer Curls 15 x 3 @ 16kg, 15 x 2 @ 10kg

[b]Diet:

Mostly good. Ate loads today, with the new diet. Had some nice lean chicken and pasta. My flatm8s were making smoothies with chocolate and stuff, I had a taste but didn't drink a whole one.

Blah:

Saw Kill Bill Tue night, quite a cool movie. I especially liked the spraying of blood. Some real funny bits in it too, well worth the watch.

Everything is really growing now, at quite a mad rate (compared to what I'm used to!) The diet has made such a difference. I'm gonna add those 10lb pronto!

Exnor
10-26-2003, 11:06 AM
Going to France with my parents real early on Saturday so I had to leave my house to sleep at my parents house quite early, so only time for a quick home-workout. My knee is still odd anyway so it wasn't that bad. I did shoulders.

Sleep: 7.5 hours

Workout:

Got my mini-barbell and did a basic shoulder workout, worked quite nicely :)

My left anterior delt is quite a bit smaller than my right, so I did the most weight I could with that shoulder and stopped when it failed. Threw in some front raises to really target them.

Friday - Shoulders/Legs
Military Press 12 x 3 @ 30kg
Barbell Front Raise 9 x 3 @ 17kg
Dumbell Lateral Raise 10 x 4 @ 15kg [these HURT :D]

Quick and effective workout. Drank a huge shake after [acciently put too much milk in] and felt nice and bloated for a while.

Diet:

Not too bad. My week off next week will be the real test, my mum is French and likes to feed me huge amounts of food, which im ok with, but I'd ideally like to reduce the saturated fat intake and refined foods.

Blah:

Had to measure my wrists to get a watch fitted, so I thought i'd measure some other things too :). My wrists are 6.5 inches, kinda expected around that, just under avarage I think? Small wrists, anyway. My relaxed thigh is 22inches, and I think my arms are near 15inches, ill check again tonight and do a few more measurements..

Gonna eat a huge steak in France. Weeee.

Exnor
11-04-2003, 04:21 AM
Sleep: 8 hours

Workout:

Weighed in at 70.8kg [up 1kg]

Monday - Chest/Tris

Priority is stumulating growth in my ****ed up pecs! This means light weight and slow controlled lifts with excellent form, which I think I just about managed. Gonna get that chest/delt tie-in back...

Dips 15 x 2 @ BW
Flat Bench Press 10 x 3 @ 40kg
Flat chest press 10 x 2 @ 40kg
Incline Bench Press 10 x 3 @ 30kg
Incline DB Press 8 x 2 @ 25kg
Tricep Pushdown 12-8 x 4 @ 40kg - triceps wasted after this!

Overall a nice workout, weight will be going up next week!
Had a nice strawberry shake after. Yum.

Diet:

Good. Just about getting in those cals. Bought loooads of tuna in France to last me a coupla weeks :p

Went shopping after my w/o today. The new store is kinda cool, you serve yourself at the counter :D. Anywayz, gonna cook a load of chicken and rice on one day then have it for lunch in the following days at work. Seems like a cheap and good way to get those calories.

Sorted out my diet fully now, getting just over 3000 calories a day. So far its working!

Blah:

I spent the last week at my parents and 1 day in France. It was quite ok, a nice relaxing time away from work anyway. Cained my abs twice in that week, and it has really helped my posture. Can see my abs now coming through my skin relaxed - I guess my BF must be kinda low... My abs certainly were weak and small anyway.

As said in my other thread, im gonna see a physio about my knee next Monday. Hopefully it aint too bad and I can get back in the leg room pronto...

Matrix Revolutions out on Wednesday!!!!!! Will book tickets tonight to see it on Sat with a load of mates. Looking forward to it!

Exnor
11-06-2003, 03:06 AM
Sleep: 7 hours

Workout:

Wednesday - Back/Bis
Pullups 3 x 4 @ BW - Trying the SAS style 3 reps 4-5 sets! Got quite pumped.
Lat Pulley Wide 8 x 4 @ 9 bars
Seated Row 8 x 3 @ 7 bars
Narrow Seated Back 10 x 3 @ 9 bars [Concentrating hard here on form... Seems I always natrually put my left elbow lower than my right... gonna sort that out :)]

Barbell Curl 7 x 2 @ 23kg, 8 x 2 @ 18kg
Hammer Curls 10 x 2 @ 15kg, 12 x 1 @ 10kg

Diet:

Excellent. Eating clean and I think im getting all my calories in.

Blah:

Firework night tonight. Was kinda cool seeing them all going off on the way home, but didnt actually go to a display.

Definitely gaining mass now, the eating seems to be working great :D Really tired today though, I need more sleep.... ZZZZzzzzZZZZ night.

Exnor
11-08-2003, 04:42 AM
Sleep: 8 hours

Workout:

Skipped legs again today because of my strange crunching knee. Seeing a physio on monday to get it checked.

Friday - Shoulders/Legs
Military Press 12 x 3 @ 25kg, 30kg
Shoulder Press 9 x 3 @ 30kg
Dumbell Front Raise 9 x 3 @ 15kg, 10kg
Lying Rear Lateral Raise
Dumbell Lateral Raise 10 x 4 @ 10kg
Machine Shrugs 10 x 4 @ 70kg

Pec Dec (Wanted to stretch my chest out a little)

I could really feel my inferior anterior delt burn during shoulders today, they should be perfectly even in no time :)

Diet:

Excellent. The whole week has been great for my diet, all clean.
I'm on track for my goal weight!

My colleagues at work are astounded at the amount I eat, and how bland it all is. That makes me feel quite good, for some reason... Must... Eat... More.... :D

Blah:

I'm slightly miffed about my knee. I'm hoping I can be back in the leg room squatting ASAP - it's gonna depend upon what I need to do to fix it, could be surgery :eek:. Lets hope it will just be a leg brace for a couple of weeks. What makes it not so bad is that im gaining some quality mass in my upperbody, i've noticed esspecially in my arms. Tris and Bis are exploding. W00t.

Seeing Matrix today (sat), cant wait :)

Exnor
11-13-2003, 07:22 AM
Sleep: 7.5 hours

Workout:

Wednesday - Back/Bis
Pullups 3 x 2 @ BW
Seated Row 8 x 3 @ 9 bars (up by 2 - nice pump after this, could really feel the lats working)
Lat Pull Wide 8 x 3 @ 9 bars
Narrow Seated Back 10 x 3 @ 9 bars

Barbell Curl 8 x 2 @ 23kg, 8 x 1 @ 18kg
Hammer Curls 10 x 2 @ 15kg, 12 x 1 @ 10kg

Diet:

Entered my cals in fitday.com, eating approx 3200 atm... All clean!

Blah:

Missed last friday and mondays journal entries, was a bit busy with things. Monday was a great workout, my chest is starting to take shape now. Tris are clearly getting bigger too, good stuff :D
Hopefully my weight has gone up by next Monday (it's still at 70.8) to get to my goal of 75 of clean mass by xmas!

Exnor
11-18-2003, 08:18 AM
Sleep: 8 hours

Workout:

Weighed in at 72kg [up 1.2kg]

Goal is 75kg at roughly my current bodyfat (~12%) by New Year.

Monday - Chest/Tris

Dips: 15xBW, 10xBW, 10xBW
Flat Bench Press: 15xbar warmup, 10x40kg, 8x45kg*, 6x45kg
Incline Bench Press: 10xbar, 8x30kg, 6x30kg
Cable Flys: 10x4bars, 10x5bars*
Incline Dumbbell Flys: 10x16kg*, 10x16kg
Tricep Pushdown: 9x45kg*, 8x45kg, 7x45kg

* - Sets marked with a red asterix are gains since the beginning of the journal.

Taking baby steps with my chest again. It's slightly annoying since my old max 1RM was around 65kg. I'm expriencing gains in my tris, and my chest is catching up now.

Diet:

Good. approx 3200kcal. Fitday.com says my calories are coming roughly equally from proteins, fats, and carbs. See attached pic for pie chart.

Blah:

I've missed a couple of entries on my journal due work taking up the time. I'm very pleased to report a 1.2kg gain today, although I think some of that might be water. I'm seeing the changes in size quite clearly, which is very comforting.

I sorted out what was wrong with my knee today (see this thread for more info). I should be able to get back in the leg room within the month, yay!

My gym is doing a special offer right now, where if you complete a free 5 day online course (apparently its easy) you get a years free membership. Now this I could not resist, but at the same time thought it could be to good to be true. I asked the gym owner what he was getting out of it - apparently the government is paying for it all to try to encourage people to learn more. I filled in the forms and a dude phoned me up at work. He told me that I could do both courses available and get two years free membership! Wicked. I'm meeting up with him next Wednesday at 7.30pm at my gym to sign some papers. Overall this will save me £560 ($948 US) over the next two years.

I'm currently at work and have done non yet, and its 15:18. Better get to it :)

Exnor
11-20-2003, 05:08 AM
Sleep: 7.5 hours

Workout:

Wednesday - Back/Bis

3 crazy dudes were doing 100 chinups each divided into about 10 sets so I didnt get a look in. Nevermind.

The machines dont have weight markings on them, just numbered bars. I'll measure progress by bars.

Lat pull wide: 15x3 warmup, 10x8, 10x9, 8x9
Seated Row: 10x7, 9x8*, 9x8
Narrow Seated Back: 10x8, 9x10*, 9x10, 8x9
Barbell Curl: 6x25.5kg*, 5x25.5kg, 6x23kg, 9x18kg
Hammer Curls: 16x8kg, 16x8kg, 16x8kg SS 16x5kg

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.

My arms are gaining in size and strength since I started with a proper diet, it feels quite good.

Diet:

Clean. Approx 3300kcal. I think I'm going to try to stick to around 3100. The other 200 came from excess carbs.

Blah:

I went shopping after to get some chicken and strawberries in the supermarket, slightly annoying since the last thing I wanna do after a hard workout is carry shopping home. But I needed food :). Came home, cooked 4 chicken breasts and lots of rice for that nights meal and the following 2 days lunches. Scoffed the remains of my packet of strawberries... mmm they are nice :)

Just before bed, I was doing my routine anti-zit face cleansing crap with cotton pads, topless, when I started talking to my flatmate Kelly. She commented on my pecs and said they were quite "high" and muscley. This made me feel quite good, although it was quite strange since my pecs are really lagging behind everything else...

Anyway, I got to bed at around 11:45, and went to sleep within 10 minutes. One of the things I love about weight lifting.

I was thinking while puffing and panting running to the train station today that my cardio vascular state is far from optimal. I think once my soles are ready and i've got used to them ill start doing some cardio. It will probably mean eating more, but hell, I need it. I was looking at Aka23's journal and it looks like he does quite well on the eliptical machine, i'll give that a go. Probably will start just after Christmas.

Which reminds me, my Mum wanted to know what I wanted for
Christmas. I have no idea and said dont worry, but she insisted. It then occured to me that it might be quite cool to listen to music in the gym, so mabye an mp3 player... would be quite nice. Seems a lot of people here on WBB find music a help to lifting.

Thats me over and out till Friday.

Exnor
11-20-2003, 05:15 PM
Took some progress pics tonight.

Exnor
11-20-2003, 05:19 PM
#2

Exnor
11-23-2003, 10:33 AM
Sleep: 8.5 hours

Workout:

Friday - Shoulders/Legs

Damn. I feel like im cheating by not doing legs... I cant wait until I get those soles and back to the leg room. Anyway, it just means I have to do extra effort on my shoulders :).

Smith Shoulder Press (new): 15x20kg, 10x30kg, 10x30kg
Shoulder Press: 10x30kg, 10x35kg*, 8x37.5*, 8x40kg* ( Shoulders on FIRE! :strong: )
Dumbbell Front Raise: 12x10kg, 12x10kg, 10x10kg.
Lateral Raise: 12x10kg, 10x10kg, 8x10kg

Shrugs: 15x5(bars), 12x7, 12x7, 10x7

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.

All my main lifts are going up now, im quite happy!

Diet:

Mostly Clean. Approx 3000kcal. I was naughty today and ate a cookie at lunch time, I couldnt resist it sitting there in the bakery shop looking all innocent. Damn those things.

Blah:

I went shopping again after the workout to get some beef steak, strawberries, and some other crap in the supermarket. Got home, cooked the steak, and damn it was awful :(. The one I had last week was so much nicer - this one tasted fake, and the amount of water that came out of it when I fried it! Doesnt compare at all to French steak... that stuff is beautiful. The fresh grain bread I had with it was nice though.

For some off reason over the past few days im coming out in spots. I think it may be due to the fact i'm gaining now in strength and size - the testosterone is said to trigger the sebum glands that secrete oil causing acne. Its freaking annoying, I hope my new antibiotics start to kick in some time about NOW. Gotta go party next week in Southend, cant be having zits then, no no no. Quite ironically, my mum phoned up just as I was asessing my zit casaulty in the mirror, saying she had seen this new acne treatment called "NLite". It's a skin laser treatment, she said it's supposed to clear your spots and works wonders with no side effects. Obviously I was slightly skeptical and asked her to send the article in the post. I think ill look into this further (it costs £75 for one area, £350 for the whole face), and if its a one off payment and the results are permanent I may well give it a go.

Hopefully my soles arrive on Monday and I can start wearing them.

Anyway its friday, i'm off to relax, lata.

Exnor
11-25-2003, 04:04 AM
Sleep: 8 hours


Workout:

Weighed in at 72kg [no change from last week]

Goal is 75kg at roughly my current bodyfat (~12%) by New Year.

Monday - Chest/Tris

Dips: 15xBW, 10xBW, 10xBW
Flat Bench Press: 15xbar warmup, 10x40kg, 8x50kg*, 12x45kg
Incline Bench Press(machine): 10x40kg, 8x40kg, 8x30kg
Incline Dumbbell Flys: 10x20kg*, 10x20kg
Cable Flys: 10x3bars, 10x3bars

Tricep Pushdown: 11x45kg*, 8x45kg, 9x40kg

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.

Diet:

Good. Unsure of my cals today, I think about 2900-3000. I need to alter my diet to include more protein in the mornings I think.

Blah:

Although my lifts went up I felt like crap all through today. No idea why. The antibiotics im taking shouldnt be giving me sides... anyway, just about managed to drink the entire protein shake before going shopping for some chicken and stuff...

Went to bed early today. Felt much better in the morning, DOMS right where they should be, chest & tris.

Exnor
11-27-2003, 08:20 AM
Sleep: 8 hours


Workout:

I am now bringing in a notepad with me to track my progress more accurately.

Wednesday - Back/Bis

6.30pm

Chins: 6xBW*, 5xBW, 5xBW
Lat pull wide: 9x8, 6x10*, 8x9
Seated Rows: 14x7, 8x9, 9x9*, 7x8
Narrow Seated Back: 9x9, 9x10*, 8x9

EZ BB Curl: 4x28kg*, 6x25.5 (cheated last rep), 7x23
DB Hammer Curl: 20x8kg*, 15x8, 12x8 SS 10x5

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.

Diet:

Quite Good. Ate 2 WW rolls with Caprice de Dieux cheese, which is quite high in fat, so a semi-cheat meal. Damn though it tasted good.

I think i got in around 3500 cals today.

Blah:

Arms are gaining in strength, im quite happy with my curl PB - now got 10kg plates on each side, it actually LOOKS like im lifting a bit of weight now ;). I think back needs a little work strength wise, however I am still making some nice progress.

Went to bed a little later than usual but still on time, was extremely diffiult to get out of bed the next morning though. No DOMS in the morning, however I felt them later on during the next day in both my back & bis.

Exnor
12-01-2003, 06:54 AM
Sleep: 8 hours

Workout:

Friday - Shoulders/Legs

Again, a shoulders only workout due to the aformentioned.

Smith Shoulder Press: 15x20kg, 10x30kg, 10x30kg
Shoulder Press: 10x28.5kg, 7x40kg, 5x40kg, 8x30
Dumbbell Front Raise: 12x10kg, 11x10kg, 9x10kg.
Lateral Raise: 12x10kg, 11x10kg, 10x10kg

Shrugs: 15x5(bars), 13x7, 11x9*, 10x10*

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.

Diet:

Good. 3k or more clean cals today.

Blah:

The workout was ok. The only gains this week were on shrugs, not sure as to why lifts didn't go up. Next week, double the effort!

Went to Southend-on-sea to see my dutch mate over the weekend, went out partying etc.
My cals were criminally low, this dude doesnt eat much, and he has something against carbohydrates. I felt kinda awkward saying "yes" to every offer of food he gave me simply so I could try to get my cals in. Anyway, the partying was very good, kept to around 4-5 beers and had a great time. Essex girls indeed live up to their reputation :cool:.

Thinking of buying a laptop to do my website work on the train and stuff, getting jobs done faster. They are so expensive though, damn.

Anyway, its Monday (chest and tris), gonna up the weight on my bench. w00t. Back to work.

aka23
12-01-2003, 03:08 PM
Originally posted by Exnor
For some off reason over the past few days im coming out in spots. I think it may be due to the fact i'm gaining now in strength and size - the testosterone is said to trigger the sebum glands that secrete oil causing acne. Its freaking annoying, I hope my new antibiotics start to kick in some time about NOW

Nice workouts, especially on back and biceps day, with PBs on every exercise.

I agree that the acne is likely to be closely related to hormones. However, I think that these hormones would be much more related to your younger age than the relatively small increase in testosterone during and for a few minutes after your workout.

My last 3 computers have all been laptops. I think they are great for travel, as well as for comfortably posting at home while sitting on a couch or easychair.

Exnor
12-02-2003, 07:06 AM
aka23: Thanks. I think you could be right about the hormones relating to age, although I am 20 and it seems most peoples hormones seem to be settled by this time. After that 'breakout' I had earlier in the week, it soon cleared up and has now almost settled again. I shall have to somehow identify what the cause of it is.

I agree about the usefulness of laptops, however when out of the house I would have to stick to more typing based computer activities, like programming, rather than the web graphics that I often do in photoshop that would require accurate mouse movement.

Sleep: 8 hours


Workout:

Weighed in at 73kg [up 1 kg]

Goal is 75kg at roughly my current bodyfat (~12%) by New Year.

Monday - Chest/Tris

Dips: 15xBW, 10xBW, 10xBW
Flat Bench Press: 15xbar warmup, 10x40kg, 6x55kg*, 8x50kg, 10x40
Incline Bench Press(machine): 9x40kg, 6x40kg, 10x20kg
Cable Flys: 5x3bars, 6x5bars, 10x4
Incline Dumbbell Flys: 10x16, 9x20

Tricep Pushdown: 12x45kg*, 8x45kg, 8x40kg SS 6x30

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.

Diet:

Good. Approx 3k cals. Changed my lunchtime meat to turkey instead of chicken, just for a change. It seems to taste better and I understand has slighty superior nutritional value to chicken.
The damn supermarket were out of strawberries so I had to buy grapes instead.

Blah:

I'm happy about my weight gain this week, im on track for my goal. Hopefully the weight measurement was accurate, as the digital scales seemed to be a bit tempramental. I had to restart it to get any reading at all.

My bench is almost at the level of my previous PB (60kg). I feel I may be able to attempt 60k next week. I feel I may have done a little too much on my chest today (2-3 more sets than usual), I shall have to see next week.

I got my insoles today for my feet, they feel fine and fit nicely into my work shoes. I am yet to try them in my workout shoes, I suspect they will be ok. The chiropodist said that positive changes should occur within the next month at which time I will have a follow up appointment to check that everything is good. I think I will wait another month before putting substantial amounts of weight on my legs, I shall in the mean time stick to leg extentions, leg curls, and calf raises.

It is my flat mates birthday is on Wednesday night, and him and my other flatmates and friends are going out at about 7pm. Normally, I finish work at around 5:30 then go straight to the gym, coming home usually at around 9:00 to 9:30pm. This means to attend his party I would have to skip my workout. It's one of those choices that you always have to make at some point - do you workout and miss the party or do you go to it and enjoy the company of your friends. I'm going to cheat and do both, I took Thursday off work and I shall workout during the daytime. I'll try to stick to my usual 3-4 bottles of beer max for the night.

Exnor
12-05-2003, 08:52 AM
Sleep: 9 hours


Workout:

Doing Wednesdays workout on Thursday due to going out yesterday evening.

Thursday - Back/Bis

8:20pm

Chins: 9xBW*, 6xBW, 3xBW
Lat pull wide: 6x9, 9x8, 9x8, 10x7
Seated Rows: 11x9*, 9x9, 11x8
Narrow Seated Back: 10x9, 11x10*, 10x9

EZ BB Curl: 4x28kg, 8x25.5, 6x23
DB Hammer Curl: 12x8kg, 15x8 SS 15x5

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.

Diet:

Pretty crap. Ate well in the morning then went with mates to McDonalds before seeing a movie before going to the gym. Certainly got my cals in but not all clean.

I think i got in around 3500-4000 cals.

Blah:

I had to go to the gym late today because we saw a movie. I think this affected my strength and edurance, hence the lack of gains in the biceps department.

Shoulder/Leg day Tommorow, not sure how well its going to go a day after my back/bi day. We shall see.

pruneman
12-05-2003, 11:13 AM
Good lookin workouts Exnor. About those dips....BWx15=time to add some weight :D

Exnor
12-05-2003, 02:46 PM
pruneman: Well, I usually do dips simply as a warmup excersize for chest/tris, I guess I could try it though.

Exnor
12-07-2003, 08:34 AM
Sleep: 8 hours

Workout:

Friday - Shoulders/Legs

Smith Shoulder Press: 15x20kg (warmup)
Shoulder Press: 10x40kg*, 5x40kg, 6x40 SS 5x30(pushed it hard!)
Dumbbell Front Raise: 12x10kg, 10x10kg, 10x10kg.
Lateral Raise: 10x10kg, 12x10kg, 12x10kg

Shrugs: 15x5(bars), 10x10, 10x9

Did some leg work today for the first time in 2 months, just some leg extensions and leg curls. Hammies have kept pretty string, front quads have lost some strength. As soon as I notice my insoles are making a difference ill start deadlifting/squatting again.

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Ok. I think about 2500-2800 cals today.


Blah:

Shoulder press went very well, definitely gained strength.

I went shopping straight after my workout and bought some turkey and sauce, with some other necessities. I left the f*** bags on the bus. I was so pissed off. It was because I put them at the side of the bus in the baggage area because there was not much room to sit down. It was'nt the wasted money that annoyed me, it was the food that I was going to miss. As a result I had to eat a 6 egg omelette with some nearly stale WWBread.

I have a quite weekend this time with noone in the house, so im going to do lots of work on my current website (Prodigious Gaming) and get a large chunck of it done.

I spoke to my flatmate Steve, who is also doing an Internship course like me, but he is doing his in a computer shop. He suggested some laptops they had there, if I bought from him I would not have to pay VAT, meaning I could probably fetch a mid-range brand new laptop for around £700. I told him I was interested and will probably purchase one on Tuesday or Wednesday.

From this weeks gains i'm hoping when I weigh in on Monday to be around 73.4-73.8 kg [up .4-.8kg]. This would leave me with 1.2 to 1.6 to gain until new year.

Exnor
12-09-2003, 06:51 AM
Sleep: 7 hours


Workout:

Weighed in at 73.2kg [up 0.2 kg] (the digital scales could not decide between .2 and .3, so i'll put down the lowest value)

Goal is 75kg at roughly my current bodyfat (~12%) by New Year.

Monday - Chest/Tris

Dips: 15xBW, 10xBW, 10xBW
Flat Bench Press: 15xbar warmup, 10x40kg, 3.5x60kg*, 4.5x55kg, 10x45
Incline Bench Press(machine): 8.5x40kg, 7x40kg, 8x35kg
Cable Flys: 7x3bars, 10x4
Incline Dumbbell Flys: 12x20kg*, 10x20kg

Close Grip Smith Press(new): 20x20kg, 6x30kg*, 5x30kg
Tricep Pushdown: 9x40kg, 3x45kg SS 3x40kg, 5x45

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Ok. Around 3500cals. Ate 4 White rolls (they didnt have any WW ones left) with Caprice de Dieux cheese at lunch time. I had turkey and brown rice for meal 6, and made some as usual for tue and wed lunchtime.


Blah:

My weight is slightly below what I expected it to be, but it is a gain none-the-less. Next week I hope to be much closer to 74kg in order to be on track for my goal.

My flat mate brought back some laptop prices from his work so I could have a look at the specs and one of them was clearly best for price/value. Its an Acer Aspire 1356LMi, and would cost me £760.

Here are the specs:

https://www.acernotebooks.co.uk/acersite/images_versions/490.jpg



Mobile AMD Athlon™ XP processor 2800+
15" XGA TFT display
512MB DDR (2x256)
40GB HDD
DVD-RW / CD-RW / DVD Combo
64MB Shared Graphics
Wired LAN 10/100
Internal 56K modem
Li-lon battery (Up to 3 hours usage)
Windows® XP Home
Norton Anti-Virus 2003
Cyberlink Power DVD
NTI CD-Maker


This seems to be a good deal so I told Steve i'd buy it - he said he would have to check how many were in etc. Ill phone him at work tommorow.
The problem is, my funds for it are all in my savings account, of which has a fixed limit of £3000, so money I take out I cannot put back until the new tax year (April 2004). I have another savings account, but I have to send away for the money to scotland, which will take a fair amount of time. The second option is to wait until I am paid and use that money - I get paid on the 20th of each month. A third, not so nice option, would be to take the money out of my current account, and make use of my interest free overdraft. I will wait until I know how many are left in stock.

aka23
12-09-2003, 09:25 AM
This seems to be a good deal so I told Steve i'd buy it - he said he would have to check how many were in etc. Ill phone him at work tommorow.
The problem is, my funds for it are all in my savings account, of which has a fixed limit of £3000, so money I take out I cannot put back until the new tax year (April 2004). I have another savings account, but I have to send away for the money to scotland, which will take a fair amount of time. The second option is to wait until I am paid and use that money - I get paid on the 20th of each month. A third, not so nice option, would be to take the money out of my current account, and make use of my interest free overdraft. I will wait until I know how many are left in stock.

The laptop looks very nice. The 15" screen and powerful processor will really make a difference. 3 hours of battery life sounds a bit short, but you could always get a second battery. It sounds like finances are handled differently in the United States. If I were in your situation, I would purchase the computer on a credit card. I would pay off the credit card immediately after receiving my paycheck, so I would not pay any interest or late fees.

Exnor
12-12-2003, 05:47 AM
Aka23: I spoke with my mother a couple of days ago and she brought that credit card option to attention. I believe your/her suggestion to be the best option. The reason I would prefer it now rather than next month is that Steve will only have a limited number in stock, and he will only get a restock in 1-2 months time. I would really like to get working on my website during all the hours I am idle while travelling and meet my completion deadline of February.

However, after looking at some other laptops in shops I am still not 100% decided on this make/model as I have been warned it might be quite bulky/cumbersome to have on a bus or train compared to some, less powerful, more 'slimline' models that would be better suited to portability.
Silly I know, but I assumed, being called a 'lap - top', that it would be automatically suited to portability being used in environments other than an office or study.

To address this, I am going to go to town on Saturday and have a look at an Acer Aspire model first hand, and see if it suits my needs. I believe I can pick any Acer Aspire model as a test because I have been told all the chassis/cases will be identical. I am hoping it will suit my needs as it would save added hassle and the laptop seems like a bargain.

Sleep: 8.5 hours


Workout:

I felt slightly wierd/uneasy when I entered the gym today, mostly in my gut. Not sure why, but it wore off as soon as I started working out.

Wednesday - Back/Bis

7:00pm

Chins: 9xBW, 5xBW, 4xBW (using a wider grip than usual - this seemed to allow me to flex my lats as I executed the exercise.
Lat pull wide: 20x7 (warmup), 10x9, 9x8, 9x8 (the first 3 sets I did on a different machine than usual, as the one I usually use was occupied by 3 people supersetting)
Lat pull close (new): 15x8, 8x8 (thought id try these, its what the people on my usual machine were doing).
Seated Rows: 14x8, 9x10*, 8x9 SS 12x7
Narrow Seated Back: 11x10, 11x9, 10x8

EZ BB Curl: 6x28kg*, 7x25.5, 5x23
DB Hammer Curl: 10x8kg, 15x8 SS 12x5 (arms seemed wasted here)

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Good. Approx 3000 cals.


Blah:

I am quite happy with todays workout, my chins felt more solid and I gained on my rows & curls. I am esspecially happy with the BB Curl - squeezed out another 2 reps here at my max weight.

However, my bicep routine was not as quick as it should have been - While lifting I noticed an african man who came and sat at a shoulder press machine next to me. I could not help but notice his wrists; they were remarkably small, I would estimate around 4.5 inches. He also had a very skinny frame.

Anyway, I got on with my workout. After my first set, I needed to take off the 10kg plates and add 8.75 on each side. I started looking for the plates dotted around the gym as usual, coming back to my bar to place them. The african man asked me in a thick accent how much I had on the bar (I had not finished loading it yet), and after a quick calculation, I replied, and continued to find weights. The dude walked over to my bar, and started performing a set. This pissed me off slightly as he did not ask me and clearly saw I was working on it, mabye he was trying to prove something. Anyway, after finishing his rather quick set on failure, using his whole body to get the weight up for each rep, he said to me that this was his first time at the gym.

He sat back over on the shoulder press machine and asked me if the machine was "good". I replied with "Yes, it works your shoulders..." and continued my workout. Around 6-7 minutes passed as I looked for the plates I needed and waited for this guy before even starting my second set. The guy could not stop looking at me in between sets, it was distracting, as I intentionally avoided looking at him. I think this overly long rest period and distraction affected my second and final set for curls.

When I finished with the bar the guy started using it. As I finished my first set of hammers, he immediately came over and asked me if I was using the weights I had just put down that were lying in front of me. I said yes in a not so friendly voice and continued to avoid looking at him. He picked up some DBs next to me and started doing some form of hammer curls, cheating every rep and some how making the movement look quite stupid.

Anyway, that was my exiting bicep exercize. I hope I do not meet this etheopian looking dude again.

aka23
12-12-2003, 09:30 AM
Aka23: I spoke with my mother a couple of days ago and she brought that credit card option to attention. I believe your/her suggestion to be the best option. The reason I would prefer it now rather than next month is that Steve will only have a limited number in stock, and he will only get a restock in 1-2 months time. I would really like to get working on my website during all the hours I am idle while travelling and meet my completion deadline of February.

However, after looking at some other laptops in shops I am still not 100% decided on this make/model as I have been warned it might be quite bulky/cumbersome to have on a bus or train compared to some, less powerful, more 'slimline' models that would be better suited to portability.
Silly I know, but I assumed, being called a 'lap - top', that it would be automatically suited to portability being used in environments other than an office or study.

To address this, I am going to go to town on Saturday and have a look at an Acer Aspire model first hand, and see if it suits my needs. I believe I can pick any Acer Aspire model as a test because I have been told all the chassis/cases will be identical. I am hoping it will suit my needs as it would save added hassle and the laptop seems like a bargain.[/list]

Looking at the laptops in person is a good way to evaluate them before a purchase. When buying my laptops, I also found it helpful to compare data at review websites. Some good ones are www.cnet.com , www.pcworld.com , www.pcmag.com , and www.consumersearch.com . I hope you find what you are looking for.

Exnor
12-15-2003, 04:43 AM
Aka23: Thanks for your help.

Sleep: 8 hours

Workout:

Friday - Shoulders/Legs

Smith Shoulder Press: (warmup) 15x20kg, 15x30*
Shoulder Press: 10x40kg, 5x45kg*, 7x40 SS 4x30
Dumbbell Front Raise: 14x10kg*, 9x10kg, 8x10kg.
Lateral Raise: 12x10kg, 10x10kg, 12x10kg

Shrugs: 15x40kg, 16x80kg, 6x100kg*

Did a warmup today on the leg press before doing some leg extensions, leg curls, and calve raises.

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Okish. Ate 2 small packets of maltesers as I have had a craving for them in the last 2 weeks. I think I got in around 2500-2800 cals today.


Blah:

All my main lifts went up and I got a good pump. I got doms in my hamstrings and very slight doms in my shoulders the following day.

On Saturday I went to a laptop shop and had a look at the Acer Aspire laptop that I am musing over getting. The laptop was smaller than I expected, but still not very slimline. I think it will do the job, and when I got home I gave the OK to Steve. Hopefully I will have the laptop by Wednesday.

Paul, a friend from Holland, came down the weekend. We were able to discuss many things, including our trip to California next year as well as our plans to start up a web consultants company. We went out clubbing on Saturday night, and it was quite good. I got quite a lot of amusement from watching crazy people dance.

I am very much hoping my weight has gone up for my weigh in on Monday, although I feel it will not have for some reason. I think this weeks diet has been lacking calories. I will try to make up for this by eating loads more this week!

My skin is particularily bad at the moment. I dont know why, but I am getting more and more irritated with it as time goes on. The antibiotics I am on do not seem to be doing much even after 2 months, and my patience for them is wearing thinner with each new spot. I do not really have spots on the front of my face, they are mainly down the sides of my neck, which do not look very appealing from a profile view. The problem mainly comes with the eczema I have in various spots on my face and neck. Mainly eyelids, around the mouth, and all sides of the neck. Most of the time its not there, but it can flare up from time to time and its not very nice. I have booked a doctors appointment for Tuesday where I hope to get a referal to a dermotologist. I am hoping this skin specialist can then give me the treatment I need to fully control my acne in combination with my eczema.

Exnor
12-16-2003, 06:48 AM
Sleep: 8 hours


Workout:

Weighed in at 73kg [down 0.2 kg]

This was kind of expected. My calories for the last week had been far too low. I will make up for it this week.

In order to reach my goal I have to gain 0.875 kg per week. I will not be able to meet this goal, unless I put on a quantity of fat too. I will adjust my goal accordingly:

Goal is 74kg at roughly my current bodyfat (~12%) by New Year.

Monday - Chest/Tris

Dips: 15xBW, 10xBW, 10xBW
Flat Bench Press: warmup, 10x40kg, 3.5x60kg, 6x50kg, 10x45
Incline Bench Press (barbell): 7x30kg, 9x30kg, 7x30kg SS 5x40* (I usually do these on a machine, but that was occupied.)
Cable Flys: 10x4, 7x5*

Close Grip Smith Press: 3x30kg, 7x30kg*
Tricep Pushdown: 6x40kg, 6x45kg, 4x45kg

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

I don't think I made my calorie goal today, yet again, I did'nt eat my usual 5 oatcakes in the morning (I ran out) and did not have much food left in my lunchbox at work.

I think I shall begin logging the food I eat to get a more accurate calorie estimate, beggining Tuesday.


Blah:

I am slightly dissapointed that I have not gained weight this week, which is probably the reason my bench press maximum has stayed the same. My other lifts have gone up slightly, including a PB on incline bench press, which I am very pleased about. I shall not text my maximum again for another month, and try to get 8 successful repetitions with 55+kg.

My laptop should be ordered on Tuesday, arriving Thursday or Friday.

I will have to perform my back and bicep workout on Thursday this week instead of Wednesday, due to my house mates cooking a large dinner that they did not want me to miss out on.

Exnor
12-16-2003, 07:31 AM
Sleep: 8.5 hours


Workout:

Tuesday - Abs

Flat Bench Leg Raises: 20xBW, 20xBW
Twisted Roman Chair Sit-Ups: 25xBW, 20xBW, 20xBW


Diet:

I am now going to log food and suppliments eaten during the day.

Food:
Meal1: Bowl of Kellogs Special K
Meal2: 150g sardines, 5 oatcakes.
Meal3: 1.5 Lean Turkey Steaks, 200g brown rice, handful of salad, 40g grapes, 1 apple, 1 kiwi, 2 mini bacon and cheese strips, 1 chicken drumstick, 1 small slice of kiesh, 1 small sausage roll, handful of salted penuts.
Meal4: 1 mince pie, few mini salad sandwhiches, 2 chicken drumsticks, handful of salted penuts.
Meal5: 6 Eggs (1 yolk, 5 whites), 2 Slices fresh granary bread, 1 mini naan bread (~50g)
Meal6: 2 Slices WW Bread w/Brie, 1 banana, 1 satsuma

Suppliments & Medication:
Tbl spoon Flax Seed Oil, Multi Vitamins (100% RDA), 2xAcidophilus Plus, 1x100mg Minocin MR.


Blah:

Lots of fruit and sandwhiches were going free at work today, so I took advantage, as you can see :D. Suffice to say I had enough calories today.

Exnor
12-19-2003, 04:01 AM
Sleep: 8 hours


Workout:

Wednesday - Rest


Diet:

Food:
Meal1: Bowl of Kellogs Special K
Meal2: 150g sardines, 5 oatcakes, some penuts.
Meal3: 1.5 Lean Turkey Steaks, 150g brown rice, handful of salad, some small salad and cheese sandwhiches.
Meal4: skipped.
Meal5: Large roast dinner.
Meal6: skipped.

Estimated 3500 cals.

Suppliments & Medication:
Tbl spoon Flax Seed Oil, 1x100mg Minocin MR.


Blah:

Skipped meal 4 and 6 as I had a massive christmas roast dinner which im sure brought my calories up to the desired amount.

Exnor
12-19-2003, 05:13 AM
Sleep: 7.5 hours


Workout:

I felt a bit crap going into the gym today yet again. I believe it is due to the antibiotics. I had not taken any digestive pills the previous day which might be a reason for this. I soon felt better when I started working out.

Wednesday - Back/Bis

7:00pm

Chins: 11xBW*, 6xBW, 4xBW
Lat pull wide: 10x7 (warmup), 10x9, 6x10* SS 9x8
Seated Row: 11x8, 6x10, 11x9
Narrow Seated Back: 4x11*, 7x10, 8x9

EZ BB Curl: 8x28kg*, 5x25.5, 5x23
DB Hammer Curl: 10x10kg, 12x10* SS 6x7.5, 14x7.5 SS 11x5

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: Bowl of Kellogs Special K
Meal2: 5 oatcakes
Meal3: Went for the company christmas dinner
Meal4: skipped.
Meal5: Protein Shake.
Meal6: 2 mini naan breads with 1 turkey breast, 1 bio yogurt.

Est. 3500 cals.


Blah:

Most my lifts went up quite significantly this week, I certainly felt much stronger. I believe the added days rest and large lunch prior to working out helped with this.
The large lunch was a typical roast dinner, complete with a starter. I'm sure all the food was very high in saturated fat, so I will call this (and the roast before that) one of my Christmas cheat meals.

My sleep on this night was pretty restless for some reason. I believe the antibiotics are doing some bad things to my gut and im considering stopping taking them. I went to a doctor on Monday and he gave me a referal to a dermotologist who should be able to help me with my skin troubles, hopefully addressing my vuntrabilities to the medication side effects too. The referal was on the NHS so I think it may take up to 5-6 months until I get to see him or her.

Exnor
12-23-2003, 07:54 AM
I've been really busy as many are during the Christmas period and so unable to update my journal. Ill skip days where I just log food and post the workouts.

Sleep: 8 hours

Workout:

Friday - Shoulders/Legs

Smith Shoulder Press: (warmup) 15x20kg, 11x30
Shoulder Press: 8x40kg, 6x45kg*, 8x40
Dumbbell Front Raise: 15x10kg*, 12x10kg, 11x10kg.
Lateral Raise: 14x10kg*, 12x10kg, 12x10kg

Shrugs: 15x40kg, 12x80kg, 8x100kg*

Did warmup on the leg press before doing some leg extensions, leg curls, and calve raises.

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Good.


Blah:

I was really pumped and felt pretty good after this workout. I am gaining steadily.

I'm going to Southend in the weekend with my friend from Holland, Paul, before he goes back. I'll consider this weekend a cheat and party my ass off I think ;)

Exnor
12-23-2003, 08:13 AM
Sleep: 7.5 hours


Workout:

Weighed in at 73.6kg [up 0.6 kg]

I am on target for reaching my goal. I just had a cheat weekend, in which I ate 2 resaurant pizza meals and a macdonalds, which may have partially contributed to the weight gain - however, I have not noticed any additional fat gain.

Goal is 74kg at roughly my current bodyfat (~12%) by New Year.

Monday - Chest/Tris

Dips: 15xBW, 10xBW, 10xBW
Flat Bench Press: warmup, 10x40kg, 10x50kg, 4x60kg*
, 6x55kg
Incline Bench Press (machine): 6x45kg*, 5x40kg, 5x40kg
Cable Flys: 20x2 (warmup), 10x5, 10x3
DB Flys: 15x11, 10x11

Close Grip Smith Press: 6x30kg, 6x30kg, 3x30kg
Tricep Pushdown: 8x45, 9x45, 6x45 SS 8x35

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Very good. Approx 3500 cals. I wont list the food today, no time!


Blah:

I am happy with my weight gain and can see it in the mirror. I believe I may be able to surpass my new goal of 74kg by new year if I carry on gaining at this rate.

I'm starting to get the antibiotic side-effects that I got with my previous course of Erythromycin. I was really hoping that the new ones I am on would not have any side effects. They are not as bad at all as the previous course but are still discomforting. I have been taking digestive aids with them in order to reduce the side effects - I just noticed on the back it said "keep refigirated once opened". Dammit. Why did'nt those tits tell me at the shop. That is probably why its not working.

I will see a doctor ASAP and try to figure out what the best thing to do is.

Exnor
12-24-2003, 03:31 AM
Sleep: 7.5 hours


Workout:

Tuesday - Abs

I had no time to do abs today, I got home from work, cooked a meal, and then went to see Lord Of The Rings: Return Of The King with my flat mate.


Diet:

Food:
Meal1: Bowl of Kellogs Special K
Meal2: 150g sardines, 2 WW Rolls.
Meal3: 1.5 Chicken Breasts with Pasta, 2 Clementines, 2 Bio Yogurts
Meal4: 6 Eggs (1 yolk, 5 whites), 1 large warmed naan bread.
Meal5: Medium Popcorn (at cinema)
Meal6: 3 medium slices WW Bread w/Natty PB

Suppliments & Medication:
Tbl spoon Flax Seed Oil, 1x100mg Minocin MR.


Blah:

The movie was excellent. I didn't have time to prepare any food so I bought some popcorn and a bottle of water as the movie lasts over 3.5 hours.

I have to work Christmas Eve until 12 tommorow, at which point I will go to the gym, come home and then travel back to my parents house. I will spend my time there until Sunday Evening where I will travel back to Brighton and my house. I intend to do Fridays leg and shoulder workout using the limited resouces I have at home (2 Dumbbells).

Exnor
12-29-2003, 04:51 AM
Sleep: 7.5 hours


Workout:

The gym closed at 2pm today, and I got there at approx 1.30pm. This left me less than 30 minutes to do my full back/bi workout, get changed, and shower. Suffice to say I made haste during this workout ;) I was unable to complete all exercises and basically supersetted everything.

Wednesday - Back/Bis

13:35

Chins: 9xBW, 7xBW
Lat pull wide: 10x9, 3x10
Seated Row: 10x9, 8x10*
Narrow Seated Back: 6x11* SS 5x9

EZ BB Curl: 9x28kg* (last rep was cheated)
DB Hammer Curl: 10x11kg*

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Unlogged.


Blah:

A very rushed workout which did not feel complete. I managed to have a shower too but was rushed out the building.

Exnor
12-29-2003, 05:58 AM
Sleep: 10 hours


Workout:

Thursday - Abs

Twisted Roman Chair Sit-Ups: 25xBW, 20xBW, 20xBW
Flat Bench Leg Raises: 20xBW, 20xBW


Diet:

Food:
Unlogged.

Suppliments & Medication:
Tbl spoon Flax Seed Oil, 3xAcidophilus Plus, 1x100mg Minocin MR.


Blah:

I was able to sleep in today as it was Christmas day! I had a typical Christmas dinner today with turkey and all the trimmings. It was delicious :)

Exnor
12-29-2003, 08:25 AM
Sleep: ~7 hours

I did not sleep very well this night, I imagine I got less than 7 hours.


Workout:

I travelled all the way to the gym directly from work (takes an hour) and saw the gym doors were shut. It was closed. I was rather annoyed as I can't recall them saying that they would be shut on this date. I went directly home and did some alternatives.

I did not weigh in as the gym was closed!

Goal is 74kg at roughly my current bodyfat (~12%) by New Year.

Monday - Chest/Tris

As I was at home, intead of my usual workout I performed some isometric and stretch exercises. It is a personal goal of mine to achieve perfect posture, and muscle balance is essential for this. Isometrics and stretching helps strengthen weak muscles and stretch those that are overly tense.

To warmup I did some pushups and bench press.

Pushups: 25
Barbell Flat Bench Press: 20x45kg, 15x45 (very slow and controlled)
Barbell Incline Shoulder Raise: 20x30, 10x30

Wall Lat Stretch (http://www.exrx.net/Stretches/LatissimusDorsi/Wall.html)
Wall Shoulder Girdle Stretch (http://www.exrx.net/Stretches/PectoralisMinor/Wall.html)
Doorway Modified Chest Stretch (http://www.exrx.net/Stretches/PectoralisMinor/Doorway.html)
Seated Bent-over Lower Back Stretch (http://www.exrx.net/Stretches/ErectorSpinae/SeatedBentover.html)


* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: Bowl of Kellogs Special K (250)
Meal2: 150g sardines, 6 Oat Cakes (400)
Meal3: Large pre-made Lasagna, 1 Bio Yogurt (600)
Meal4: Large Brown roll w/natty PB, chomp bar (cheat - xmas chocolate) (400)
Meal5: Protien Shake (500)
Meal6: 1.5 Chicken Breasts, 2 Naan Breads, 1 large slice fresh WW bread (450)

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), 1x100mg Minocin MR, 2xAcidphillous Plus.

Est Cals: ~3050


Blah:

I returned home from my parents house last night. I took some measurements after aquiring a tape measure from a Christmas cracker.

All measurements taken flexed.

Height: 5'11"
Weight: (from last week) 162lb / 73.6kg
Bodyfat (est): 12-13%
Wrists: 6.7"
Waist: 31"
Chest: 40" (deep breath)
Arms: 13"
Ankles: 8.8"
Quads: 22"
Calves: 16"

I am surprised by my chest measurement, I believe my lats account for the majority of it. My arm is what I expected, along with my waist. I shall compare these measurements against a new set in 2-3 months time.

I have an idea in order to make my journal entries slightly easier. It involves me creating a PHP script that generates the BB code which I can paste in. This will make my life very much easier and enable me to convert my lifts currently measured in kilos into pounds, which I believe most people on this board are familar with.

My laptop was due to be bought today, but yet again, there is a set back. Steves boss does not want to order anything until next Monday (the new year) for some reason. If it delays any further than this then I shall purchase a laptop elsewhere.

aka23
12-29-2003, 09:34 AM
I have an idea in order to make my journal entries slightly easier. It involves me creating a PHP script that generates the BB code which I can paste in. This will make my life very much easier and enable me to convert my lifts currently measured in kilos into pounds, which I believe most people on this board are familar with.

I think this type of script would be helpful. I find it awkward to read journal entries with metric weights and measurements. I sometimes use a calculator to covert units.

I had to look up the definition of "Christmas cracker." This tradition is not common in the United States.

Steve's boss may be waiting until the New Year for tax reasons. When making large purchases/sales/payments, waiting a few days for the new year can make a large difference.

Exnor
12-29-2003, 10:00 AM
I think this type of script would be helpful. I find it awkward to read journal entries with metric weights and measurements. I sometimes use a calculator to covert units.

If it proves to be a success, I shall make it configurable to user preferences and can make it available for download.



I had to look up the definition of "Christmas cracker." This tradition is not common in the United States.

Ah, thats surprising, I thought it was. Do you have anything remotely similar in the US?



Steve's boss may be waiting until the New Year for tax reasons. When making large purchases/sales/payments, waiting a few days for the new year can make a large difference.

Yes, I think you could be right about that, although as I understand it the tax year starts on April 1st. However, i believe there must be some correlation between the new year and reduced prices as many companies selling products have January Sales.

Next Monday I will do some browsing and comparing of laptops to see if I can get an equivalent spec machine for a cheaper price anywhere else. This is doubtful as I will purchase the laptop from Steve tax-free, reducing the price by approx. 26%.

aka23
12-29-2003, 11:07 AM
Ah, thats surprising, I thought it was. Do you have anything remotely similar in the US?.

The closest thing I can think of is Christmas stockings. Both stockings and crackers often contain inexpensive toys and trinkets.

Exnor
12-30-2003, 06:36 AM
Sleep: 8.5 hours

I slept very well this night, unlike the previous night.


Workout:

Tuesday - Abs

Seated Bent-over Lower Back Stretch (http://www.exrx.net/Stretches/ErectorSpinae/SeatedBentover.html): 3x40 secs
Lunge Stretch (http://www.exrx.net/Stretches/HipFlexors/Lunge.html): 3x40secs
Crunch (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html) (on a bench as illustrated): 20xBW, 15xBW, 20xBW


Diet:

Food:
Meal1: Bowl of musli (200)
Meal2: 150g sardines, 5 oatcakes. (400)
Meal3: 1.5 Lean Chicken Breasts, 200g brown rice, plain salad, Bio Yogurt (500)
Meal4: Fresh Brown WW Roll w/Natty PB, 2 chocolate bars (cheat) (500)
Meal5: Protein Shake (500)
Meal6: 6 Eggs (1 yolk, 5 whites), 2 slices plain WW toast (~50g), 1 Satsuma, 1 Garibaldi (700)

Est Cals: ~3176

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 1xAcidophilus Plus, 1x100mg Minocin MR, 2xActimel (176).


Blah:

I have DOMS in my Serratus Anterior, lower traps and slight DOMs in my chest and shoulders.

I believe my gym will be closed today until Saturday, meaning I will have to do the majority of my lifting at home. I think I shall do isometrics and stretching with some basic light weight lifting.

Wednesdays workout will be rescheduled to Thursday as I will go to a friends house directly after work to celebrate New Year. As usual, I will not drink an excessive amount of alcohol, and try to drink water whenever possible. I'm not entirely sure of the sleeping arragements for this night.

PizDoff
01-01-2004, 02:09 PM
Good luck with YOUR gains.

Can you post the script somewhere?

Exnor
01-01-2004, 05:59 PM
Good luck with YOUR gains.

Can you post the script somewhere?

Thanks.

I first have to create the script. I will ideally create the script in PHP, but I am quite limited by time at the moment. If I get the laptop on Monday I will be able to spend some time during my lunch hours on it.

If the script is a success (I shall test it on this journal) I will make it available for download, or host the script on a website with custom user prefs available. I'll make a note to let you know when im done.

Exnor
01-02-2004, 08:14 AM
Sleep: 7 hours (alcohol in system)


Workout:

I am yet to know if I have attained my short-term weight goal. I will weigh myself this coming Monday.

I was unable to do my back/bi day Yesterday due to New Year celebrations and my gym being closed. I performed Stretches & Isometrics with some basic back and bi work at home today instead.

Thursday - Back/Bis

20:00 - Home Workout

Seated Bent-over Lower Back Stretch: 2x40 secs
Doorway Modified Chest Stretch: 6x40 secs
Wall Shoulder Girdle Stretch: 4x5 reps

Dumbbell Rows: 15x17kg, 15x17kg, 10x25kg, 8x25kg
Reverse Grip Curls: 20x4kg, 15x8kg, 15x8kg
BB Curls: 8x26kg, 8x24kg, 10x20kg

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: 4 Slices White Toast w/ margerine (300).
Meal2: Skipped.
Meal3: 6 Eggs (5 Whites, 1 Yolk), 2 mini naan breads (500).
Meal4: Chocolate bar, 100g Garibaldi (500).
Meal5: Protein Shake, 1 Satsuma (500).
Meal6: 1 Can baked beans, 1 Apple, 1 Banana (400).

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), 1 Actimel (87), 1x100mg Minocin MR, 3xAcidphillous Plus.

Est Cals: ~2487


Blah:

The new years gathering was enjoyable. I drunk around 7-8 small bottles of Kronumburg (5% vol.), and we went to bed at around 4.30am.

I did not eat enough today. The part reason for this is that I celebrated New Year at a friends house, meaning I could not get my usual first 2 meals in. I had 4 peices of toast with margerine for breakfast, far from ideal.

I will be exeedingly busy in the coming week. A past client has asked me to update his web site (http://www.vittoriopelosi.com/oldsite/) that I created, with quite a substantial amount of information. I have misplaced the CD on which I had the original source files, so I have decided to create a new web site for him, I was not satisfied with the old design anyway.

The client is a painter, and is growing in popularity, painting many well known celebrities, who attend his exhibitions. He is going to be featured on national television in the coming year, and has mutiple newspaper articles about him. This is partly the reason I wish to re-design his web site, as it will be viewed much more very soon, hopefully giving me some exposure.

I also must continue with my large hobby web-site, if I am to meet my completion deadline of late Februry. If all goes well, and I get the laptop some time this week, I believe the deadline should be attainable.

aka23
01-02-2004, 09:12 AM
I like how the colors, font, and style of the painter's website fit with his pictures and the nature of the site. It looks high quality. The public areas of the site do not seem to be that large. If you wanted to recover the old HTML and JPG files, perhaps you could just download them from the server.

Exnor
01-04-2004, 01:08 PM
Aka23: Thanks for compiments, although I believe it can look a lot more professional. Indeed I can retrieve the HTML files and images, but without my source PSD image files I cannot create any more menus in the exactly same style. If I find time too limiting to create a completely new site I will re-create the menu in a similar style and just modify the design to incorporate the substantial update.

Sleep: 8 hours


Workout:

Sunday - Abs/Stretching

Seated Bent-over Lower Back Stretch (http://www.exrx.net/Stretches/ErectorSpinae/SeatedBentover.html): 3x40 secs
Doorway Modified Chest Stretch (http://www.exrx.net/Stretches/PectoralisMinor/Doorway.html): 3x40secs
Crunch (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html) (on a bench as illustrated): 3x20 reps
Lunge Stretch (http://www.exrx.net/Stretches/HipFlexors/Lunge.html): 2x40secs
Wall Shoulder Girdle Stretch (http://www.exrx.net/Stretches/PectoralisMinor/Wall.html): 3x5 reps
Hip Raise (http://www.exrx.net/WeightExercises/RectusAbdominis/WtInclineHipRaise.html): 3x20 reps


Diet:

Food:
Meal1: Bown of Special K (200)
Meal2: 200g Baked Beans, Can of Chicken Soup, 3 Slices toasted WW Bread (400)
Meal3: Skipped.
Meal4: 1.5 Lean Chicken Breasts, 2 naan breads, Bio Yogurt (500)
Meal5: Protein Shake (500)
Meal6: 1 banana, 2 naan breads, can of tuna (600)

Est Cals: ~2400

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 4xAcidophilus Plus, 1x100mg Minocin MR.


Blah:

The stretches are getting much easier now, and my posture has notably improved, after only a week. I will continue the stretching and isometrics on Tuesdays, Thursdays, and the weekend between my regular weight training.

I went out clubbing last night and woke up at around mid-day, which is why I missed my usual meals and was not able to consume enough calories. I will endevour to eat more from now on during the weekends, by purchasing food well in advance and getting up at earlier times.

My friend from Holland stayed at my house during the weekend. We went out clubbing and further discussed the company we will start. He is quite knowledgeable on laptops and suggested that I could get a better model than the one I had chosen. I did some searches online and found a model that is
slightly more expensive but almost surperior in every way to the other model; It is much thinner, lighter, longer battery life, has the latest CPU family, and a better TFT screen. The only thing it does not have is a DVD Writer. It will cost me approx. £260 more, and I can still get it through my flat mate VAT free.

The basic specs are below:

http://www.laptopshop.co.uk/images_big/acer2000.jpg



Intel® Pentium® M processor 1.40GHz, 1MB L2 cache, 400MHz system bus
512MB DDR
40GB ATA/100 hard disk drive
15.4" WXGA (1280 x 800) TFT LCD
ATI® MOBILITY RADEON 9200 graphics, 64MB video memory
2.1-channel stereo speakers with subwoofer, integrated microphone, virtual surround sound
Intel® PRO/Wireless network connection 802.11b;
optional BluetoothTM capability
14.2" (360.0mm) W x 10.7" (273.0mm) D x 1.1" - 1.3" (28.0mm - 33.5mm) H
Weight 6.6 lb. (3.0kg)
Eight-cell lithium ion battery: up to 5.5 hours life


It will cost approx. £1049.99.

It is more than adequate for my needs, meaning I can take it with me instead of my desktop when I visit my parents every so often.

MisterEThoughts
01-04-2004, 02:37 PM
nice comp love it and i like

Exnor
01-05-2004, 09:44 AM
MisterEThoughts: I'm glad you agree :)

Sleep: 7.5 hours


Workout:

This will be my first time in the gym for 2 weeks.

Weighed in at 73.2kg [Down 0.4kg]

My goal was 74kg at roughly my current bodyfat (~12%) by New Year.

I did not meet my goal. I am confident that I would have met the goal if my gym was open and I could train properly for the two weeks.

I will now set a new date for the goal. I hope to be 74kg by the 19th of January 2004 - 2 weeks from now. This means gaining approx. 0.4kg (.95lb) a week.

Monday - Chest/Tris

Dips (warmup): 15xBW, 10xBW, 10xBW
Flat BP: 10x40, 7x55kg, 8x50kg, 8x40kg
Incline Machine Press: 6x45kg, 6x40kg, 8x40kg
Cable Flys: 15x3, 18x4
DB Flys: 8x11, 6x11

Smith Press: 8x25kg, 4x30kg
Cable Pushdown: 10x45*, 8x45, 7x45 SS 4x35

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: Bown of Special K (200)
Meal2: 5 Oatcakes, 150g of sardines (415)
Meal3: 1.5 Chicken Breasts, some brown rice, Bio Yogurt (500)
Meal4: 2 Oatmeal Rolls, Natty PB (730)
Meal5: Protein Shake, 4 slices WW bread (600)
Meal6: 6 Egg Omelette (1 Yolk, 5 Whites), 2 slices WW Bread, 1 Banana, 1 Satsuma (500)
Meal7: 2 slices WW Bread, 1/2 can tuna (200)

Est Cals: ~3345

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 4xAcidophilus Plus, 1x100mg Minocin MR.


Blah:

As I had not been in the gym for 2 weeks I did not attempt any of my max lifts today.

My diet needs improving - I need to eat more fruit and veg. I will buy some tomatos, carrots and lettuice with some apples and satsumas at the supermarket tonight. I have noticed that a daily suppliment of 100% RDA vitamins is not sufficient to keep my immune system optimal.

I have decided to retract from my current medication (Minocin MR) for acne. I will confirm this after discussing it with my mother tonight on the phone if she is still up. I have been taking this particular antibiotic for well over two months and have noticed no difference between the improvement in my skin when on the medication and off. I have decided this because I am tired of subtle yet noticable side effects. I have been on various antibiotics for over a year without a break and I think my body needs a rest.

The microintenstinal flora that we each have in our gut must be kept neutral to maintain a healthy bowel, long term antibiotics can 'mess' with this and cause reduction of 'good' bacteria, leaving one open to parasites and infections. I am not willing to be venerable to this any longer for what seems to be a futile attempt to clear my skin - I am told that antibiotics are simply a measure of control until the time that the bodies hormones can settle, which can be up to but not limited to the age of 25.

I recieved a letter from the hospital on Saturday confirming that they have processed my request to see a dermotologist, and that an appointment will be made 'as soon as possible', with a follow up letter. Judging from the bad reputation of the NHS in this country, I believe that it will take another few months before I recieve this letter, and a few months after that before I am actually able to see the dermotologist. I am hoping that this specialist will be able to assess my particular case of acne and treat it effectively.

Up until that time, I will try to keep my acne under control with topical creams. At the moment my acne is very mild, and it seems to be mainly concentrated around the underside of my neck. My main concern at the moment is my dry skin (or 'Eczema'), located on my eye lids, scalp, neck, arms, palms, and fingers. I had this as a child and it came back soon after beginning my course of antibiotics over a year ago. Most days I am able to keep this under control with topical moisturisers, but when particularily bad I have to use a steriod cream to reduce the imflammation. I cannot use this steriod cream on my eyes. I believe by stopping the use of the antibiotics, this may help my problem.

I have purchased the laptop detailed above. I was able to purchase it indirectly, through my flat mate Steve, avoiding the added VAT (17.5%). It cost a total of £1040, and should arrive within 2 days. I am looking forward to being able to work on my large personal web-site project during my lunch hours at work, in the train, and at my parents house.

aka23
01-05-2004, 09:59 AM
The laptop looks impressive. Good luck with the acne. I agree that there are negative effects to long term antibiotic usage, especially oral antibiotics. There are plenty of alternative treatments that your dermatologist may suggest such as Retin-A, benzoyl peroxide solutions, topical antibiotics, other types of oral antibotics (example Z-pac), or accutane.

Exnor
01-05-2004, 10:04 AM
Thanks.

I have tried Retin-A for a short time and still have a large quanitity left. I am currently using benzoyl peroxide and it seems to work well, although leaves me with dry skin. I have never come accross Z-pac before. Accutane would probably be a last resort, and I doubt the dermotologist would think my case was serious enough, but after some research I believe I would be able to cope with it's side effects. I will experiment with the various creams I have for now.

aka23
01-05-2004, 10:33 AM
Retin-A sometimes takes a long time to have noticable effects. It is typical for noticable changes to start after 2-4 weeks of treatment, but full results sometimes do not occur until as long as 2 months. During the first couple weeks, acne may appear to worsen due to changes in skin layers. Both Retin-A and benzoyl peroxide may make skin dry, flaky, or irritated. This tends to improve with continued treatement. Options include reducing frequency and using a moisturizer.

Z-pac is an alternative name for Zithromax or Azithromycin. More detailed information is listed at http://www.rxlist.com/cgi/generic/azith.htm . I do not think it is a common treatment for acne or many other illnesses. It is sometimes used for pneumonia, bronchitis, tonsillitis, skin infections, ear infections, and certain STDs. One nice thing about Z-pak is that you often only need to take it for five days. It continues working for several days later.

Exnor
01-06-2004, 03:31 AM
Thanks for the advice. I will try Retin-A again in the coming weeks as the effect of long term antibiotics wears off. I may try Z-pac at some point.

Exnor
01-06-2004, 06:01 AM
Sleep: 7.5 hours


Workout:

My abs were still sore from Sundays workout so I skipped the crunches.

Tuesday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 3x40 secs
Doorway Modified Chest Stretch: 2x40secs


Diet:

Food:
Meal1: Bowl of Special K, Half can of tuna (300)
Meal2: 150g sardines, 7 oatcakes. (515)
Meal3: 90g salad, 1.5 Lean Chicken Breasts, 200g brown rice, Bio Yogurt (500)
Meal4: 2xOatmeal roll, Natty PB (745)
Meal5: 1.5 lean chicken breasts, 2 Slices WW bread, 1 satsuma, 1 banana. (500)
Meal6: 2 slices WW bread w/ natty PB, 1 Tomato (300)

Est Cals: ~ 3060

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 2xAcidophilus Plus


Blah:

Today I have strong DOMS in my chest and triceps.

My diet is on track and I should consume enough calories today. I did not take a Minocin MR capsule today.

My laptop was ordered yesterday and arrived at Steve's office today. He has done a basic check for physical defects and it looks like its in good shape. He commented about how small it looked, and how he expected it to be much larger. He will bring it home for me tonight; I am looking forward to seeing it.
I will have to buy a carry case for it in order to transport it. I shall search for one today.

*update* I now have the laptop in my posession. I am typing this very update with it. It has met if not exceeded my expectations, and I am very pleased with it. The next 'task' is to purchase a laptop bag so I can transport it, and ideally a wireless PCI card for my server at home.

I made a start on the Journal Script over the weekend.

I am usually in bed by time this, but decided to 'surf the net' for the first time in my bed, and do a journal update.

PizDoff
01-06-2004, 10:13 PM
"I'll make a note to let you know when im done."
WOOOOOT~!!!!!

PARTY! Just make a thread so we can all revel in the joy Exnor has brought it.
I may be able to host it myself....


"He commented about how small it looked, and how he expected it to be much larger. "
Yeah I get that a lot! :(

Exnor
01-07-2004, 03:36 AM
PARTY! Just make a thread so we can all revel in the joy Exnor has brought it.
I may be able to host it myself....

Well, it will mean i'll have that script done sooner :)



"He commented about how small it looked, and how he expected it to be much larger. "
Yeah I get that a lot! :(

I guess size does indeed matter in bodybuilding ;).

Exnor
01-08-2004, 06:57 AM
Sleep: 7.5 hours


Workout:

There was lots of traffic on the road so I didnt get started in the gym until later than usual.

Wednesday - Back/Bis

19:10

Chins: 12xBW*, 5xBW, 4xBW
Lat pull wide: 12x7, 8x8, 12x7
Seated Row: 9x9, 7x10, 8x10, 10x9
Narrow Seated Back: 7x11*, 10x9, 7x10

EZ BB Curl: 7x28kg, 7x25.5, 5x23
DB Hammer Curl: 10x11kg, 15x8, 13x8 SS 10x5

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:
Meal1: Bowl of Special K (300)
Meal2: 150g sardines, 7 oatcakes, packet walkers crisps. (620)
Meal3: 90g salad, 1.5 Lean Chicken Breasts, 200g brown rice, Bio Yogurt (500)
Meal4: 1 large granary roll (210)
Meal5: Protein Shake, 6 slices fresh white bread (700).
Meal6: 1.5 lean chicken breasts, 2-3 Slices white bread. (500)
Meal7: 2 slices white bread w/ natty PB, 1 banana (300)

Est Cals: ~3330

Food:

Suppliments & Medication:
Tblspoon Flaxseed Oil (200), Multi Vitamins (100% RDA), 4xAcidophilus Plus


Blah:

Diet was quite good today. Most of my lifts did not experience gains, as I said on Mondays journal, this is most likely due to the two week gap. I am confident I will continue gaining next week.

Lately I have been trying to get some estimates on the flight to California, so far the cheapest has been around £275 return with american airlines. This seems to be a good deal.

Exnor
01-09-2004, 03:06 AM
Sleep: 7 hours


Workout:

I was very tired this morning, and after work, and did not feel like working out.

Thursday - Abs/Stretching

20:00 - Home Workout

Seated Bent-over Lower Back Stretch: 3x40 secs
Doorway Modified Chest Stretch: 4x40 secs
Wall Shoulder Girdle Stretch: 3x10 reps (becoming much easier)

Crunch: 20xBW, 20xBW, 20xBW
Flat Bench Leg Raises: 20xBW, 20xBW, 20xBW

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: Kellogs Special K (200)
Meal2: 7 Oatcakes, 150g Sardines (715)
Meal3: Salad, 1.5 Lean Chicken Breasts, Brown rice, Bio Yogurt (500)
Meal4: WW Roll, some pringles (320).
Meal5: 6 Eggs (5 Whites, 1 Yolk), 4 peices of White bread (500).
Meal6: Protein Shake, 1 Banana, (500).

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), 1 Actimel (87), 3xAcidphillous Plus.

Est Cals: ~3022


Blah:

I have very strong DOMS in my biceps and back, and slight DOMS remaining from my workout on Monday (in my tris and chest).

The stretching is continuing to improve my posture, and the exercises/stretches are getting easier.

Today I bought a laptop case during my lunch break at work. It is a typical case, in leather, and weighs approx. 2kg without any contents. It cost £40.

I shall bring my laptop to work tommorow and begin working on my various personal projects at every available opportunity.

Exnor
01-12-2004, 06:31 AM
Sleep: 7.5 hours

Workout:

Friday - Shoulders/Legs

I was unable to use the smith shoulder press immediately because a bench to go under it was unavailable at the time.

Shoulder Press: 15x20kg, 9x40, 6x45, 6x40
Smith Shoulder Press: 11x20kg, 4x35*
Dumbbell Front Raise: 10x10kg, 9x10kg, 8x10kg.
Lateral Raise: 10x10kg, 10x10kg, 9x10kg

Shrugs: 15x40kg, 10x80kg, 6x110kg*

Leg press: (warmup) 25x50kg, 10x100kg, 8x150kg*

All of the following leg exercises were supersetted (cycling).
Leg Extension: 15x9, 15x9, 15x9*
Leg Curl: 10x3 (bars), 10x4, 10x5*
Seated Calf Raise: 15x30kg, 15x30kg, 15x30kg*

Did warmup on the leg press before doing some leg extensions, leg curls, and calve raises.

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: Bowl of Special K (250)
Meal2: 150g sardines, 7 oatcakes. (515)
Meal3: 90g salad, 1.5 Lean Chicken Breasts, 200g brown rice, Bio Yogurt, 3 Ham Sandwiches (800)
Meal4: 1x Oatmeal Roll, 1 Ham Sandwich. (400)
Meal5: Protein Shake, 4 slices WW bread. (600)
Meal6: 50g Salad, 400g Beef Steak fried with 1 garlic clover, 50g Smash Potato, 2 Slices WW bread, 1 tomato (700)
Meal7: 2 slices WW bread w/ natty PB (300)

Est Cals: ~ 3652

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 2xAcidophilus Plus, 1xActimel (87)


Blah:

My workout was pretty ok today. As expected my shoulder workouts did not gain due to the extended break. Before this, I had not done a complete shoulder workout for 3 weeks.

I expect I should begin gaining again starting from Monday next week.

My calorie intake was higher than avarage today, mainly due to the left over sandwiches that were available at work, and the beef steak I ate.

This weekend I intend to redesign the artists site and hopefully get it completed by Sunday, then carrying on with my personal website project for the remainder of Sunday.

I went to bed at 4am tonight as I watched a film, High Fidelity (2000), with the promise that it was excellent. I found it pretty avarage, which may have been due to me loosing concentration from tiredness multiple times throughout the film.

Exnor
01-12-2004, 06:58 AM
Sleep: 8.5 hours


Workout:

Saturday - Rest


Diet:

Food:
Meal1: 150g Oatmeal w/ 200ml milk/200ml water (500)
Meal2: 90g salad, 6 eggs (1 Yolk, 5 Whites), 2 slices WW bread, 1 tomato, 1 satsuma. (450)
Meal3: Can of Baked Beans, 3 slices WW bread. (500)
Meal4: 2 large chicken breasts, 100g Smash Potato, 1 banana, 1 Bio Yogurt. (750)
Meal5: 2 slices WW bread w/ natty PB (300)

Est Cals: ~ 2500

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 1xAcidophilus Plus


Blah:

Today I have slight DOMS in my shoulders.

I tried to eat more today than I usually do on a weekend, but still fell short of my calories. This is party due to my fixed concentration on coming up with a design for the Vittorio Pelosi website, when I have ideas I am fully concentrated on the goal at hand and do not think about eating. I will try harder tommorow.

The website is coming along nicely, although I have quite a substantial amount yet to do, which means it will take a lot of my Sunday time.

The photographer from Camera Press who was hired to take photos of Vittorio's exhibition sent me a CD with the photos on. Multiple PCs report the CD corrupt, so I phoned him, and he did not understand why. I eventually figured out that it was a Macintosh formatted CD, so unreadable by PC. I was surprised at this as most CD burners have the option to burn dual format CD's these days. Luckily, I searched the web and found some software which can convert them, and I did so.

I went to bed at 4am tonight again, as I had more to do on the site before I was happy to sleep.

Exnor
01-12-2004, 07:15 AM
Sleep: 8 hours


Workout:

Sunday - Abs/Stretching

Seated Bent-over Lower Back Stretch (http://www.exrx.net/Stretches/ErectorSpinae/SeatedBentover.html): 3x30 secs
Doorway Modified Chest Stretch (http://www.exrx.net/Stretches/PectoralisMinor/Doorway.html): 3x30secs
Crunch (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html) (on a bench as illustrated): 3x20 reps
Wall Shoulder Girdle Stretch (http://www.exrx.net/Stretches/PectoralisMinor/Wall.html): 3x10 reps


Diet:

Food:
Meal1: Bown of Special K (200)
Meal2: 6 eggs (1 Yolk, 5 Whites), 2 naan breads, 1 tomato, 1 carrot (500)
Meal2: Can baked beans, 2 slices WW bread (500)
Meal5: Protein Shake (500)
Meal5: 1.5 Lean Chicken Breasts, 100g Brown rice (500)
Meal6: 1 slice WW Bread w/ Natty PB (150)

Est Cals: ~3050

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 2xAcidophilus Plus.


Blah:

The stretches are getting easier each time I do them, most notably the Wall Shoulder Girdle Stretch. I think this is a sign that my Rhombiods are strengthening up, improving my upper back posture. However, I seem to always shake when doing crunches, I'm not sure why, and if this is a sign of weakness.

The last remaining flatmates returned today, moving back all their posessions into their respective rooms at various times of the day. It is nice that the house is less empty now.

I managed to finish the site at around 9pm. He wanted some more things added such as a hit counter which delayed me finishing. Editing each of the photos took the bulk of the time.

You can compare the old site with the newly designed one: Old Site (http://www.vittoriopelosi.com/oldsite) - New Site (http://www.vittoriopelosi.com).

At my weigh in tommorow I hope to weight at least 73.6 in order to be on track for my goal.

aka23
01-12-2004, 10:35 AM
Nice job with the new website. Both sites look great. I prefer the navigation scheme and color setup of the new one. I have never been a fan of public hit counters. In my opinion, they make a website look unprofessional and serve little purpose since there are far superior ways of analyzing traffic data.

Exnor
01-13-2004, 02:26 AM
Nice job with the new website. Both sites look great. I prefer the navigation scheme and color setup of the new one. I have never been a fan of public hit counters. In my opinion, they make a website look unprofessional and serve little purpose since there are far superior ways of analyzing traffic data.

I agree, and attempted to make the hit counter quite subtle. I have set up a service on his hosting to track hits and various other things, but he specifically requested that a counter be made public.

Exnor
01-13-2004, 05:16 AM
Sleep: 8 hours


Workout:

Weighed in at 73.2kg [Same]

My extended goal is 74kg at roughly my current bodyfat (~12%) by 19/01/04.

It appears I have not gained any weight from last week, which is quite strange. It may be that the machine is not functioning accurately, as when I stepped on the digital scale it jumped between 73.4 and 73.2 multiple times. I took the lower value.

Monday - Chest/Tris

Dips (warmup): 15xBW, 10xBW, 10xBW
Flat BP: 10x40, 7x50kg, 5x60kg*, 6x50kg
Barbell Incline Bench Press: 10x30kg, 6x40kg*, 7x35kg
Incline DB Press: 8x11, 8x15*

Cable Bent-over Triceps Extension (new): 12x25, 7x30*
Cable Pushdown: 4x50*, 10x45, 7x45

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: Bown of Special K (200)
Meal2: 2 naan breads, 150g of sardines (400)
Meal3: 1.5 Chicken Breasts, some brown rice (400)
Meal4: 4 Small Brown Rolls, Natty PB (500)
Meal5: Protein Shake, 6 slices WW bread (750)
Meal6: 1.5 large chicken breasts, 50g Smash Potato, 1 Tomato, 3 slices WW bread, 60g Jamaican Ginger Cake (750)

Est Cals: ~3200

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 3xAcidophilus Plus.


Blah:

Today was quite strange.

I did not gain in weight which I found quite surprising, so I will up my calories beginning tommorow.

In addition to the lack of weight gain, I felt energyless and weak when I entered the gym, and after my warmup dips. I am unsure of why. What is strange is that I had one of the best workouts in this journal, progress wise; I gained in every exercise. Most notable is the bench press, I gained 2 clean reps and probably could have done another if I pushed it. It simply did not seem as hard as previous weeks.

I will try to get more sleep over the next week as my ezema seems to be flaring up around my neck and mouth. The side-effects am experiencing from taking the long term antibiotics has lessened and I expect them to dissapear within the next 1 or 2 weeks.

Exnor
01-14-2004, 04:23 AM
Sleep: 8 hours


Workout:

It was a very busy day today and I did not have much time for my workout.

Tuesday - Abs/Stretching

Doorway Modified Chest Stretch: 3x30secs
Wall Shoulder Girdle Stretch: 3x10 reps


Diet:

Food:
Meal1: Bowl of Special K, 2 slices WW bread w/ Natty PB (500)
Meal2: 150g sardines, 7 oatcakes. (515)
Meal3: 90g salad, 1.5 Lean Chicken Breasts, 200g brown rice, Bio Yogurt (500)
Meal4: 2xOatmeal roll, Natty PB (300)
Meal5: Can baked beans, 2 slices WW bread (450)
Meal6: 6 eggs (1 yolk, 5 whites), 2 Slices WW bread, 1 satsuma. (500)
Meal7: 50g Ginger Cake, 2 slices WW bread w/ natty PB (500)

Est Cals: ~ 3465

Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 2xAcidophilus Plus


Blah:

Today I have strong DOMS in my triceps and mildly in my chest.

I got enough calories today even though I was quite busy with work. My free time seemed to go very fast after work, and I don't have any more until next Monday.

I will try to utilise my laptop as much as possible during the coming days in order to get my personal website project back on track. I very much doubt I will be able to launch the site at the end of February now.

Exnor
01-15-2004, 03:33 AM
Sleep: 8 hours


Workout:

Wednesday - Back/Bis

19:20

Chins: 10xBW, 4xBW, 3xBW

Both lat pull machines were out of order so I was forced to use a different machine for this exercise.

Bent over rows (new): 12x25, 10x40, 7x40
Seated Row: 9x10*, 8x10, 8x9, 10x8
Narrow Seated Back: 8x11*, 7x11, 10x10

EZ BB Curl: 9x28kg*, 7x25.5, 5x23
DB Hammer Curl: 9x11kg, 16x8 SS 10x5

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Meal1: Bowl of Special K (300)
Meal2: 150g sardines, 7 oatcakes (515)
Meal3: 1.5 Lean Chicken Breasts, brown rice (500)
Meal4: 3 small granary rolls w/ Natty PB (210)
Meal5: Protein Shake, 3 slices WW bread (600).
Meal6: 1.5 lean chicken breasts, Smash potato. (500)

Est Cals: ~2825

Food:

Suppliments & Medication:
Tblspoon Flaxseed Oil (200), Multi Vitamins (100% RDA)


Blah:

I did not feel great today and suffered with some diarrhea. I believe my body is adjusting to not having antibiotics in the system anymore. My skin seems to be really clearing up for some reason. I am regretting starting the antibiotics now, as it seems that I did not need them.

I am not looking forward to a night out tommorow after work, to celebrate a colleage leaving, as he requested to go to a curry restaurant. I do not think that I tolerate spicy foods well, and will try to order something different.

Over the weekend I am going to Southend to go clubbing with my friend from Holland who is leaving on Sunday. This is the last time I will see him for 5 months. I am not looking forward to this either, as I would prefer rest and get over my stomach upset.

Exnor
01-19-2004, 05:50 AM
Sleep: 7.5 hours

Workout:

Friday - Shoulders/Legs

Smith Shoulder Press: 20x20kg, 10x30
Shoulder Press: 7x40kg, 6x45kg, 5x45kg
Dumbbell Front Raise: 14x10kg, 13x10kg, 10x10kg.
Lateral Raise: 14x10kg, 13x10kg, 10x10kg

Shrugs: 10x40kg, 10x80kg, 8x110kg*

I will only list my best sets for legs, as I'm still working back into my full potential.

Leg press: 9x150kg*
Leg Extension: 13x11*
Leg Curl: 13x5*
Seated Calf Raise: 12x30kg

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: 2 slices WW bread w/ natty PB (350)
Meal2: skipped.
Meal3: 1.5 Lean Chicken Breasts, brown rice (400)
Meal4: 2 packets mixed unsalted nuts, original hula hoops, crunchy chocolate bar, 250ml tropicana fruit juice (900) [I had to eat, and there was only a newsagents, so I made did. I was hoping that by eating my favorite chocolate bar, my stress could be somewhat reduced (the theory that chocolate triggers endorphin activity), its a good excuse for a very much needed 'cheat' meal anyway].
Meal5: Protein Shake (500)
Meal6: 6 eggs (1 whole, 5 whites), 2 slices WW bread. (500)
Meal7: Can of baked beans, 2 slices WW bread (500)

Est Cals: ~ 3150

Suppliments & Medication:
none


Blah:

I had a stressful afternoon today and did not feel hungry. My calories were not very clean today. I went to the doctors after work to address my gastrointenstinal issues, and the outcome is that I probably have a form of IBS/IBD. This makes sense as my emotions seem to trigger various symptoms. I have been cutting out my flaxseed oil and milk intake to test if it is one of the causes.

Since identifying my problem, my symtoms have nearly vanished. I believe this to be due to reduced stress/anxiety, but could also be my reduced dairy intake or flaxseed oil.

At lunchtime today I handed in a cheque I got for the Vittorio Pelosi website, and the savings account money which I have been waiting a month for. I also opened an additional savings account as my current ISA has reached its limit. The two cheques clear on the same day that I get paid for work. Suffice to say my financial situation is quite comforatable at the moment.

I am going to Southend-on-sea in the weekend to see my Dutch friend for the last time in the UK. The next time I see him will be in 5 months, in our preperations to go on holiday to California. I will work on my personal web site during the journey, it should be a good test for my laptop and its battery.

I will not log the weekend as my food intake is usually quite erratic. I will try to relax as much as possible in the weekend, and will not perform my usual abs/stretch workout.

I usually fail to meet my calorie requirements during my trips to Southend as I do not wish to impose on my friend. I will eat when he cooks for me, it is usually very tastey, esspecially after all the bland food I eat every day. As a result of this plus my stressful week I probably will not meet my weight goal on Monday. I hope to at least maintain my current weight, and if needed, will extend my goal again.

Exnor
01-20-2004, 05:56 AM
Sleep: 8 hours


Workout:

Weighed in at 73.2kg [Same]

My extended goal was 74kg at roughly my current bodyfat (~12%) by Today.

The scales jumped from 73 to 73.4 and settled on 73.2. As expected, my weight is the same and I am happy it is not lower. I will extend my goal to 02/02/04.

Monday - Chest/Tris

Dips (warmup): 15xBW, 10xBW, 10xBW
Flat BP: 10x40, 7x50kg, 5x60kg, 7x50kg
Incline Press: 7x45kg*, 4x45kg, 6x40kg
Flys: 7x4, 9x4

EZ Barl Lying Triceps Extension (new): 16x18kg, 9x23kg SS 7x18kg
Cable Bent-over Triceps Extension: 15+x20, 10x20
Cable Pushdown: 4x50, 5x45 SS 5x35, 10x35

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: Ham & Cheese with Salad Sandwhich, 150ml Tropicana (515)
Meal2: 150g of sardines, Puff Pasty Mince Pie (465)
Meal3: Chicken Lasangna, Bio Yogurt, Orange Juice (480)
Meal4: 2 Small Brown Rolls (500)
Meal5: Protein Shake, 4 slices White bread, 1 apple (700)
Meal6: 4 large chicken strips, 75g Smash Potato, 2 slices White bread (500)

Est Cals: ~3160

Suppliments & Medication:
none


Blah:

I will sort out my diet once again tommorow.

I saw my friend off last night, and I had a good time over the weekend.

I booked a driving lesson for Thursday. I intend to pass within the next 2 months, so that I can book a holiday in California that requires some driving. I have driven for over 6 months last year, without passing my test, so I believe I should be able to pick it back up pretty quickly.

My gastrointestinal symptoms have all but dissapeared. I intend to start drinking milk again in about 1-2 weeks.

Exnor
01-21-2004, 06:16 AM
Sleep: 8 hours


Workout:

Tuesday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 3x40 secs
Doorway Modified Chest Stretch: 3x40secs
Crunch: 3x15 reps
Wall Shoulder Girdle Stretch: 3x10 reps


Diet:

Food:
Meal1: 50g Oatmeal (200)
Meal2: 150g sardines, 3 oatcakes. (350)
Meal3: 90g salad, 4 Large lean Chicken strips, 100g brown rice, Bio Yogurt (600)
Meal4: 2 small WW rolls with Natty PB (350)
Meal5: Reflex Instant Mass protien shake (500)
Meal6: 6 eggs (1 yolk, 5 whites), 2 Slices WW bread. (500)
Meal7: 2 slices WW bread w/natty PB, 20g Smash potato (400)

Est Cals: ~ 2900

Suppliments & Medication:
Multi Vitamins (100% RDA)


Blah:

Today I have strong DOMS in my triceps and chest.

I ate a clean diet today, but I could still do with another 600-1000 calories. I will alter my diet over the next few days.

Today I purchased the driving theory test book, and have revised for almost 3 hours now. I am confident that I will be able to pass it a second time, my original pass expired last Christmas. I will try to book both the theory and practicle within the week, if I am able to pickup my ability to drive again quickly.

Exnor
01-22-2004, 04:34 AM
Sleep: 7.5 hours


Workout:

Wednesday - Back/Bis

16:50

Chins: 7xBW, 5xBW, 5xBW, 7xBW (I have been adjusting my technique over the weeks to find something that works. I believe I may have found it, and will try it next week.)
Lat Pull(stack): 10x7, 6x9, 7x8 SS 7x6
Seated Row: 8x10, 10x10*, 10x9
Narrow Seated Back: 9x11*, 9x11, 6x10

EZ BB Curl: 9x28kg, 4x28, 5x25.5
DB Hammer Curl: 8x11kg, 10x8 SS 10x5
Lever Curl (new): 4x5kg [ I thought I would give this machine a try ]

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Meal1: 50g Oatmeal (300)
Meal2: 150g sardines, 3 oatcakes (350)
Meal3: Small WW roll, 90g salad, orange smoothie, 3 large lean chicken strips, brown rice, bio yogurt (700)
Meal4: 2 small granary rolls w/ natty PB (200)
Meal5: Protein shake, 3 slices WW bread, some raisins (700).
Meal6: 7 boiled baby potatos, 6 large chicken strips, 2 tomatos, 1 onion, Swarzcof Sause (1000)

Est Cals: ~3250

Food:

Suppliments & Medication:
Multi Vitamins (100% RDA), 1xAcidophilus Plus


Blah:

I had an avarage workout today, and got talking to a couple of guys that gave me some tips. My diet was quite good, and I feel I got some quality calories.

I still have gas and bloating on occation, but it subsides eventually. I hope this will dissapear over time.

I found it quite difficult to sleep on this night as my flat mates had just returned from the pub and were very loud.

Exnor
01-23-2004, 06:16 AM
Sleep: 7 hours


Workout:

Tuesday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 2x40 secs
Doorway Modified Chest Stretch: 3x40secs
Wall Shoulder Girdle Stretch: 3x10 reps


Diet:

Food:
Meal1: 50g Oatmeal (200)
Meal2: 150g sardines, 3 oatcakes. (350)
Meal3: 90 Salad, 4 Large lean Chicken strips, 3 slices WW bread, Some raisins (700)
Meal4: 3 small WW rolls with Natty PB (400)
Meal6: 6 eggs (1 yolk, 5 whites), 2 Slices WW bread. (500)
Meal5: Reflex Instant Mass protien shake (500)
Meal7: 2 slices WW bread w/natty PB (250)

Est Cals: ~ 2900

Suppliments & Medication:
Multi Vitamins (100% RDA), 1xAcidophilus Plus


Blah:

Today I have strong DOMS in my back and biceps.

I felt I ate quite a lot today, even though the calories do not seem to reflect this.

I had my first driving lesson today for the first time in 2 years. The instructor and I spent the first 40 minutes sorting out administration issues and talking about where I got up to previously etc. He got me to pull out, drive along a road, then stop, to assess my ability. He said I did very well, and that I should only need 10-15 lessons before the test, which was pleasing news.

Exnor
01-26-2004, 06:09 AM
Sleep: 7.5 hours

Workout:

Friday - Shoulders/Legs

Smith Shoulder Press: 10x20kg, 8x30, 6x30
Shoulder Press: 8x40kg, 5x50kg*, 7x45kg, 7x40kg
Dumbbell Front Raise: 12x10kg, 10x10kg
Lateral Raise: 8x5kg (very slow), 9x10kg, 10x10kg* (I have adopted a slightly different technique with this exercise that I will use from now on, hence the "gain").

Shrugs: Forgot them today...

Today I did 'low intensity' squats.

Squats: 8x40kg, 8x40kg, 15x40kg, 10x45kg*
Leg Extension: 13x12*
Leg Curl: 9x6*
Seated Calf Raise: 13x35kg*

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: 50g Oatmeal (350)
Meal2: 150g Sardines, 5 Oatcakes (415)
Meal3: 1 large oatmeal roll, WW rolls, 4 strips Lamb, Potatoes, 2 Yorkshiere Puddings (990)
Meal4: 1 Oatmeal roll w/ natty PB (350)
Meal5: Protein Shake (500)
Meal6: 1 Oatmeal roll w/6 large strips chicken (800)
Meal7: 2 slices WW bread w/natty PB (350)

Est Cals: ~ 3755

Suppliments & Medication:
1xMultivitamins (100% RDA)


Blah:

Today was quite a nice workout, with a PB on my main shoulder exercise. I also ate well above my calorie requirements for a change.

I will dedicate the whole weekend to the website I am working on, and will try to get a considerable amount done. I will also try to catch up on my sleep, and might purchase a new microwave.

Exnor
01-26-2004, 06:20 AM
Sleep: 9 hours

Workout:

Saturday - Rest


Diet:

Food:
Meal1: 75g Oatmeal (400)
Meal2: Can baked beans, oatmeal roll (655)
Meal3: 6 Egg Omelette (1 Yolk, 5 Whites), 2 slices WW bread, bio yogurt, 1 Orange, some pickled onions, some raisins (750)
Meal4: 6 large strips chicken, 8 baby potatoes, some pickled onions (900)
Meal5: 2 slices WW bread with Natty PB (350)

Est Cals: ~ 3055

Suppliments & Medication:
None


Blah:

My diet was good today. I got quite a large portion of the website done, and caught up on my sleep.

Exnor
01-26-2004, 06:36 AM
Sleep: 8 hours


Workout:

Sunday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 3x30 secs
Doorway Modified Chest Stretch: 3x30secs
Crunch: 3x15 reps
Wall Shoulder Girdle Stretch: 3x10 very slow reps


Diet:

Food:
Meal1: 75g Oatmeal (400)
Meal2: McDonalds: large fries, 6 chicken nuggets (800)
Meal3: Can baked beans, 2 slices WW bread (500)
Meal4: 6 egg omelette (1 Yolk, 5 Whites), 2 slices WW bread (650)
Meal5: 2 slices WW bread w/strawberry jam (250)
Meal6: Protein Shake, 2 slices w/ Natty PB (700)

Est Cals: ~3300

Suppliments & Medication:
none


Blah:

Again, I got a lot done on the site today.

My diet was very poor today, meal 2 being a McDonalds. I went out with two of my flat mates to buy a microwave (one of them driving), as he had vounchers for a supermarket. The supermarket was open, but was only a small one and did not sell electrical appliances. There was another store about 10 miles away, but my flat mate was unwilling to drive there. I was hoping to go back home to eat my second meal, but they wanted to go to Macdonalds. I decided to buy some food there as I needed to eat.

I will strive to improve my diet next week, containing no cheat meals.

I expect to have gained some weight this week, I will find out at tommorow afternoons weigh-in.

Exnor
01-27-2004, 06:31 AM
Sleep: 7.5 hours


Workout:

Weighed in at 73.2kg [Same]

The digital scales did not report any change in my weight. I do however notice that I have more definition in my shoulders (clear straitions), and my chest, legs, and back appear to have gained size. I believe I have unintentionally lost some bodyfat, or water. I am musing over buying some calipers to do some regular bodyfat testing, but am not sure of a reliable source to buy from.

Monday - Chest/Tris

Dips (warmup): 15xBW, 10xBW, 10xBW
Flat BP: 10x40, 5x60kg, 7x50kg, 7x50kg, 5x50
Incline Press: 8x45kg*, 5.5x45kg, 6x40kg, 6.5x40
Flys: 8x4, 10x4*

EZ Barl Lying Triceps Extension: 12x18kg, 4x23kg, 11x18kg (I do not usually use this bar, the other was occupied, I think this one was heavier)
Cable Bent-over Triceps Extension: 10x20, 11x20
Cable Pushdown: 4x50, 4x45 SS 6x35

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Food:
Meal1: 75g Oatmeal (correction, 300)
Meal2: 7 Oatcakes (322)
Meal3: Chicken segments with carrots and onions covered in light gavery (615)
Meal4: 3 Small Brown Rolls w/ Natty PB (450)
Meal5: Protein Shake, 4 slices WW bread, 1 banana (600)
Meal6: Can of macoroni cheese and pasta, some pickled onions (430)
Meal7: Half a kilo of diced chicken breast, Tomato, Bio Yogurt, Orange, Baby potato (800)

Est Cals: ~3517

Suppliments & Medication:
1xMultivitamin (100% RDA)


Blah:

I did not gain weight, which slightly annoyed me. As stated above I believe I did gain some mass as well as loose some fat which may have accounted for the reading. I am now determined to gain steadily over the next few weeks, so I will add 400 calories to this weeks diet, every day. My goal per day will be at least 3500 calories.

I went to the supermarket after the gym and purchased more than I usually do; 1.4 kilos of chicken, 24 baby potatoes, tuna, eggs, vegtables and fruit amongst some other things to last me until Wednesday evening.

I have some minor alterations to my diet during the day. I have decided to make a Tuna sandwhich for my mid-morning meal, and then eating some oatcakes during mid-afternoon. I believe this is much better as the tuna sandwhich contains a better source of protein which was previously lacking earlier in the day. I may swap the sandwhich with other things as times goes on for variety, but maintaining the source of protein.

I will discontinue all suppliments apart from my weight gainer shake which I will drink with water until I have ruled out an allergy to milk. I should get my daily requirement of vitamins and minerals from the fruit, veg, water and meals I eat during the day.

My daily diet during work days, minus fruit and vegtables should look similar to this:

Meal1: Morning - 75g Oatmeal w/ water.
Meal2: Mid-Morning - Tuna/or other sandwhich
Meal3: Mid-day - 200g Chicken with brown rice or potatoes
Meal4: Early Afternoon - 200g Chicken with brown rice or potatoes
Meal5: Afternoon - 3 WW rolls with Natural Peanut Butter, some oatcakes (or equivalent)
Meal6: Early Evening - (workout days) Weight gainer shake (non workout days) Can Baked Beans (or equivalent)
Meal7: Mid Evening - (workout days) 300-450g Chicken with brown rice or potatoes (non workout days) 6 Egg Omelette (1 Yolk, 5 Whites)
Meal8: Late Evening - 2 slices WW bread w/ Natty PB

Est Cals: ~3500-3600 (bumped up higher with fruit+veg)

I will start this modified diet tommorow.

I did some work on my website during travels to and from work using my laptop.

The artist whose website I made approximately 3 weeks ago has asked me to do another job for him. It entails creating a CD with his portfolio on it, with an application that autoruns when put into a PC. His requirements were just that it looks good, or similar to the website. Since I am now dedicating a lot of time into developing/finishing my personal project website I have asked a friend to join me on this job. He is an experienced C++ programmer who should be a big help, meaning I can devote more time to my own project.

Exnor
01-29-2004, 06:26 AM
Sleep: 7.5 hours


Workout:

Tuesday - Abs/Stretching - Skipped.

I skipped this workout as I had done my abdominals last Sunday and did not have much time. I also had very strong DOMS in my triceps and chest.


Diet:

Food:
Meal1: 75g Oatmeal (300)
Meal2: Tuna sandwhich (300)
Meal3: 200g diced chicken, 150g potatoes, 125ml Freshly squeezed OJ (350)
Meal4: 200g diced chicken, 150g potatoes, 125ml Freshly squeezed OJ, double decker bar (600)
Meal5: 3 small WW rolls with Natty PB (350)
Meal6: Can baked beans, 2 slices WW bread (500)
Meal7: 6 eggs (1 yolk, 5 whites) w/ cheddar cheese, 2 Slices WW bread, tomato, banana, some salad. (550)
Meal8: 2 slices WW bread w/natty PB (300)

Est Cals: ~ 3250+

Suppliments & Medication:
none


Blah:

Today I have strong DOMS in my triceps and chest.

Today went extremely quickly, and I had to go to bed at an earlier time than usual because I had to be at work for 9am. I slept extremely well.

Exnor
01-29-2004, 07:06 AM
Sleep: 7.5 hours


Workout:

Wednesday - Back/Bis

18:30

Chins: 6xBW, 7xBW, 6xBW (My new technique did not work too well, I may well go back to my old one next week.)
Lat Pull(stack): 10x7, 7x9, 9x8 SS 10x7
Seated Row: 10.5x10*, 8x10, 10x9 SS 7x7
Narrow Seated Back: 10x11*, 6x11, 8x10

EZ BB Curl: 6x28kg, 4.5x28, 6x25.5 (I think my biceps were quite wasted at this point, hence no PR on the curl)
DB Hammer Curl: 9x11kg, 16x8, 16x8 SS 12x5

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Meal1: 100g Oatmeal (400)
Meal2: Tuna sandwhich (300)
Meal3: 250g chicken, potatoes (350)
Meal4: Small WW roll, freshy squeezed OJ, 200g chicken, potatoes, bio yogurt (600)
Meal5: 2 small WW rolls w/ natty PB, breakfast bar (355)
Meal6: Protein shake, 5 slices WW bread, Alpen fruit & nut bar (800).
Meal7: 390g large chicken strips w/BBQ sause, 1/2 tomato, some salad, (900)
Meal8: 2 slices WW toast w/ Natty PB, 1 banana, can of apricots (500)

Est Cals: ~4205

Food:

Suppliments & Medication:
none


Blah:

My workout today was quite dissapointing gain wise, but I looked physically bigger in the mirror. Much of this size gain could be retained water.

I ate an estimated 4205 calories today, exceeding my daily calorie goal by a subsantial amount. I very much hope to have gained weight by next Monday.

aka23
01-29-2004, 04:33 PM
I will discontinue all suppliments apart from my weight gainer shake which I will drink with water until I have ruled out an allergy to milk.

Milk is probably the most common food allergy. and lactose intolerance can also result in GI issues. If the new diet does not relieve the symptoms, you might want to try eliminating the WW bread as well. Wheat is one of the 5 most common food allergies in Americans and is assoiciated with worsening of IBS.

Exnor
01-30-2004, 04:57 AM
Milk is probably the most common food allergy. and lactose intolerance can also result in GI issues. If the new diet does not relieve the symptoms, you might want to try eliminating the WW bread as well. Wheat is one of the 5 most common food allergies in Americans and is assoiciated with worsening of IBS.

I was not aware of that. My symtoms seem to come and go as of late, I may well try eliminating WW bread if they are not completely gone by next week. I am currently trying to eat at regular times throughout the day to see if that makes any difference. I read that "over eating" can also be a cause of IBS, which might be a problem in my case.

My symtoms have drastically improved over the last week or two, and I am unsure of why. It could be to do with my GI flora balance returning to normal after a long course of antibiotics. I am simply unsure.

Exnor
01-30-2004, 07:00 AM
Sleep: 8 hours


Workout:

Tuesday - Abs/Stretching

I skipped todays workout due to lack of time.


Diet:

Food:
Meal1: 100g Oatmeal (400)
Meal2: Tuna sandwhich, Alpen fruit & nut bar (400)
Meal3: 250g chicken, potatoes (400)
Meal4: 200g chicken, potatoes, freshly squeezed OJ (500)
Meal5: 3 WW rolls w/Natty PB, Alpen fruit & nut bar (500)
Meal6: Can baked beans (415)
Meal7: 6 eggs (1 yolk, 5 whites), 3 Slices WW bread. (500)
Meal8: 2 slices WW toast w/natty PB (250)

Est Cals: ~ 3365

Suppliments & Medication:
1xAcidophilus Plus


Blah:

Today I have mild DOMS in my back and biceps.

I had my second driving lesson today, which lasted 2 hours. Today I did much more driving than the previous lesson, and eventually drove home.
I found the pedals in his car unfamiliar with what I am used to. The accelerator (or "gas") is extremely sensitive, and the brake is the complete opposite. In the car that I had my lessons in two years ago, the pedals were quite different. I will have to get used to them.
However, he says my clutch control and steering are excellent. I need to work on breaking more smoothly, and must remember to look in my wing mirrors before signaling to turn.

Once I got back I ate my 7th meal then worked on the website a little. I did not have much time for my workout today. I will perform it over the weekend.

Exnor
02-04-2004, 07:30 AM
I have not updated since Thursday as I got extremely sick on Sunday night. I believe I picked up a bacterial infection from some uncooked meat that I cut on a wooden board some days before. I think my stomach was quite vunrable to infection in recovery from long term antibiotics. There is little respect for hygeine in my shared student accommodation, and the girls' idea of washing up seems to be a simple rinse with the tap. I also may have cut some vegtables that I ate on a cutting board previously used to cut meat.

I will make sure to wash meat, cutlery, and cutting boards extremely well in future. I will probably purchase a new cutting board and assign it "meat only".

My diarrhea and fever seem to have subsided and today and I feel much, much better. I managed to eat half a can of chicken soup with some bread some moments ago, and I am full. My stomach has probably temporarily shrunk.

My innacurate home scales report that I have lost just under a stone (4kg, 8.8lb) since Sunday. I believe most of this is water from the severe diarrhea I had, but some will no doubt be fat/muscle too.

I suspect I will not be back in the gym for another 1 and a half weeks at least.

Exnor
02-14-2004, 05:06 AM
I am feeling much better and shall return to the gym on Monday. I'm visiting my parents over the weekend.

Exnor
02-23-2004, 06:04 AM
Sleep: 8 hours


Workout:

Weighed in at 70.6kg [Down 2.6kg]

My illness knocked off 2.6kg (5.7lb) from my bodyweight. I am unsure of how much of this is water, fat and muscle.

Monday - Chest/Tris

Dips (warmup): 15xBW, 10xBW, 10xBW
Flat BP: 10x40, 6x50kg, 5x50kg, 7x40kg
Incline Press: 5.5x40kg, 5.5x40kg, 3x40kg
DB Flys: 10x7.5kg, 7x11kg, 6x11kg

EZ Barl Lying Triceps Extension: 12x18kg, 10x18kg.
Cable Pushdown: 9x40, 8x40 SS 3x35

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Unlogged.

Est Cals: ????

Suppliments & Medication:
None.


Comments:

My stool culture tested positive for Campylobacter jejuni, an infectious disease caused by bacteria of the genus Campylobacter. Most people who become ill with campylobacteriosis get diarrhea, cramping, abdominal pain, and fever within 2 to 5 days after exposure to the organism.

Campylobacter is the most common cause of acute bacterial diarrhoea in the UK, with around 30,000 cases reported annually. The local council has sent me a letter saying they will investigate my case, and I have filled in a form for them.

My doctor has given me a 5 day course of antibiotics (ciprofloxacin 500mg) to make sure the bacteria is out of my system.

More information is available at this website: http://www.cdc.gov/ncidod/dbmd/diseaseinfo/campylobacter_g.htm

This illness kept me away from the gym for 2 weeks, and I have evidently lost strength, and some size, as todays workout shows. I am hoping that 'muscle memory' will kick in as I begin to train again.

I had a sore throat today.

Exnor
02-23-2004, 06:35 AM
Sleep: 8 hours


Workout:

Weighed in at 71.2kg [up 1.6kg]

It looks like my weight is coming back, I am hoping the rapid weight gain will continue until I reach around my old weight (73.2kg).

Monday - Chest/Tris

Dips (warmup): 15xBW, 10xBW, 10xBW
Flat BP: 10x40, 5x55kg* (last rep assisted), 7x50kg, 7x40kg
Incline Press: 6x45kg*, 3x45kg, 6x40kg
Cable Standing Fly (stack): 10x3, 6x4*, 5x4

EZ Barl Lying Triceps Extension: 10x18kg, 6x23kg*, 8x18kg.
Cable Pushdown (stack): 6x45*, 9x40 SS 6x35

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

I believe I have tracked my IBS symptoms down to either nuts or milk. The symptoms started up again after consuming one of these foods. I shall continue to drink milk and try cutting out nuts for the next 2 weeks.

I have slightly altered my diet in order to give my stomach sufficient recovery time after meals, approximately 2-3 hours (I did not address this previously).

I will have five to six portions of food a day, 3 meals and 2-3 snacks.

Todays food log:
Meal1 (08:45): 75g Oatmeal w/ water (200)
Meal2 (11:00): 4 Oatcakes, 5 Fish Fingers (500)
Meal3 (13:15): 75g Plain Salad, 6 Slices brown bread, 2 Chicken breasts, Activa Bio Yogurt (600)
Meal4 (17:00): Large bowl of Quakers Oat Krunchies w/ Semi-skimmed milk, Manderine (450)
Meal5 (20:00): Weight gainer shake w/ water, 2 slices brown bread (600)
Meal6 (22:30): 200g Chicken Breast, 250g Broccoli, Can of baked beans, Actimel (680)

Est Cals: 3030

Suppliments & Medication:
1xMultivitamin (100% RDA), 500mg ciprofloxacin, Actimel (87), Echinacea tablet.


Comments:

Todays workout went well, considering. It felt good to be back in the gym, and I had conversations with some acquaintances between sets, who surprisingly noticed that I had not been for a while.

I got sick last Wednesday, I believe the workout on last Monday lowered my immune system which was fighting off the cold virus (hence my sore throat). I had strong DOMS in my triceps and chest for 4 days after the workout.

I had to take Wednesday and Friday off the gym to recover. My diet has been good and I have recovered. I am investigating the possibility of taking Echinacea to boost my immune system more while triaining, esspecially in the winter months. It has been proven effective by 2 people I know. More information is available here: http://www.forthrt.com/~roland/herbfarm.html

I have eaten over maintenance calories over the past week and hope to have gained some weight back.

Edit: I purchased the Echinacea later on in my post-workout groceries trip. There was a large selection, I opted for the tesco own brand tablet form, costing £2.99 for 60 tablets. I took one that evening.

Exnor
02-24-2004, 04:22 AM
I will work on the artists CD portfolio this evening, I have decided to create it in Flash MX, and export it both as a .exe and .hq file for PC and Mac computers. The program will autorun when the CD is inserted. The friend I had hoped would do a great deal of the work will not be needed now, as C++ will no longer be used. This is good because I will get the full pay, but bad as I have less time for my personal project that I was hoping to finish by the end of this month.

I will also continue work on the "Journal script" if I have enough time. I have had quite a few ideas about the features this script can offer, especially if database driven.

aka23
02-24-2004, 09:06 AM
I am glad that you are feeling better. It seems that you have had more than your share of medical problems recently. Much of the lost weight was probably water, due to the campylobacteriosis. The weight sessions are looking nice.

Exnor
02-25-2004, 05:26 AM
Aka23: Thanks. I had not been ill with any kind of virus for 9-10 months prior to my infection and cold, I believe a combination of factors led to it happening, and I hope I can prevent it happening again. My main goal for now is to identify any allergies I have to certain foods or environments and try to eliminate them. I have mild Eczema that has flared up in the last few months along with my GI troubles, which suggests an allergy or intolerance of some kind.

Sleep: 8 hours


Workout:

Tuesday - Abs/Stretching - Skipped.

I attended a company meal after work that lasted until late, by the time I came home it was too late to workout.


Diet:

Todays Food Log:
Meal1 (08:50): Large Bowl Special K w/ Semi-skimmed milk (250)
Meal2 (11:30): 5 Fish Fingers, 1 Apple (380)
Meal3 (13:15): 1 Oraganic Sunflower Seed and Honey WW Roll, 2 Chicken Breasts, 3 Baby Potatoes, Activa Bio Yogurt, Ginger Bread Man, Nectarine (920)
Meal4 (17:00): 1 and a half bowls of Quakers Oat Krunches w/ Semi-skimmed milk (450)
Meal5 (18:45): Restaurant Meal (Italian) - Garlic bread starter, Chicken and bacon pasta with a cheese sauce, Apple crumble with a scoop of Ice cream (Unknown calories)
Meal6 (22:45): 2 slices brown fresh bread, a Pear (200).

Est Cals: ~3500+

Suppliments & Medication:
1xMultivitamins (100% RDA), Actimel (87), 2xEchinacea tablets


Comments:

Today I have medium strength DOMS in my triceps and chest.

I did not realise that I had a company dinner this evening, and came home late, so I did not get anything done on my projects/work. I suspect I got more than enough calories today, but not all good ones. The meal was very nice, italian is my favorite style.

I also missed my flatmates making pancakes, for shrove Tuesday. They saved me some pancake mix but I am unsure of if I will use it.

One of my colleages at work has booked me in for two sessions of Yoga held at lunchtimes on Monday, in two weeks time. I expressed an interest in the the movements they performed and so she thought I should go and try it out. It could be interesting, as I am not at all flexible but I have relatively good balance. I am hoping it will prove to be benificial to my posture and any muscle imbalances I have.

Exnor
02-26-2004, 04:28 AM
Sleep: 8 hours


Workout:

Wednesday - Back/Bis

Chins: 6xBW, 4xBW, 6xBW
Lat Pull(stack): 10x5, 7x7, 5x8
Lever Bent-over Row (new): 11x20, 4x30
Stead Cable Row: 8x8, 11x7, 6x8
Narrow Seated Back: 8x9, 8x8, 8x8

EZ BB Curl: 7x28kg (cheated last rep), 2x28, 8x18
DB Hammer Curl: 13x8kg, 13x8 SS 10x5

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (08:50): Large Bowl Special K w/ Semi-skimmed milk (250)
Meal2 (11:30): Can of tuna, 1 Oraganic Sunflower Seed and Honey WW Roll (376)
Meal3 (14:15): 275g (~10 oz) diced chicken, 1 Oraganic Sunflower Seed and Honey WW Roll, Bio Yogurt, 1 Banana, 250ml Freshly Squeezed OJ (925)
Meal4 (17:20): 100g (~3.5 oz) diced chicken, 3 Shredded Wheat Buiscuits w/ Semi-Skimmed milk, nectarine (480)
Meal5 (19:45): Weight Gainer Shake, Brown Bread Chicken Sandwhich (800)
Meal6 (22:00): 250g turkey steak, large serving broccoli, 1 pancake w/ spinkled sugar (600)

Est Cals: ~3518

Suppliments & Medication
Actimel (87), 2xEchinacea tablets


Blah:

I had a refreshing workout today. I did not push myself to failure as this is my first back/bi workout in 3 weeks. My lifts were only slightly down for biceps, and quite significantly down for back. I noticed my muscles getting fatigued much more quickly than normal.

I ate what seemed like an extrodinary amount of chicken and turkey today, and probably exceeded my protein requirements by quite a margin. This was compounded by me having to get up at around 5am to go the toilet, and a following two times within the hour of me getting up. I have read that too much protein leads to increased urination. I shall try to eat smaller portions of chicken and turkey breasts in future.

Exnor
02-27-2004, 06:58 AM
Sleep: 8 hours


Workout:

Tuesday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 2x40 secs
Doorway Modified Chest Stretch: 3x40secs
Wall Shoulder Girdle Stretch: 3x10 reps
Crunch: 3x20 reps
Leg Raise: 3x20 reps


Diet:

Todays Food Log:
Meal1 (08:45): Large bowl of Special K w/ semi-skimmed milk (250)
Meal2 (11:30): 105g Tuna, 1 Oraganic Sunflower Seed and Honey WW Roll (300)
Meal3 (14:15): 80g Tuna, 200g turkey steak, 3 slices soft grain bread, ginger bread man, 250ml freshly squeezed OJ (850)
Meal4 (17:15): 3 Shredded Wheat buscuits w/ semi skimmed milk, Banana, Apple (350)
Meal5 (20:15): 2 slices WW Toast w/ lightly Spreaded Margerine (200)
Meal6 (21:00): 2 Scoops Reflex Instant Mass (500)
Meal7 (22:30): 6 eggs (2 whole, 4 whites), large serving Broccoli, 2 Slices Brown bread. (550)

Est Cals: ~ 3000

Suppliments & Medication:
1xEchinacea tablet


Comments:

Today I have mild DOMS in my back and biceps.

I phoned a local travel agents today about my trip to America. She suggested a possible fly drive holiday. I have attached part of the brochure (note: I had to recude the quality of the second image by 80% in order to come within the upload file size limit).

The holiday itinerary looks good, but quite rigid, and there is a lot of driving. Myself and Paul both agreed that we would like to have the possiblity to go somewhere or do something on our own accord if wanted. I asked about this and the rep said we would have to pay extra for this, and suggested we just give her a list of places we wanted to visit, to make a more flexible holiday. I think I will do this.

aka23
02-27-2004, 09:07 AM
That sounds like quite a trip. I know a lot of people really enjoy trips like that in which they drive a lot and see many places. My father recently went on a similar trip that involved driving across the country and stopping in nearly all 48 continental states. Personally, I prefer staying in fewer places for multiple days. I hope you have a great time.

Exnor
02-28-2004, 07:24 AM
Thanks. This trip is not confirmed yet, as we are exploring other more flexible possiblities. The trip also relies on me passing my driving test so that I can drive the hired car in America. I am doing my theory test next Wednesday and if I pass that, I will book my practicle test the next day. The waiting list would currently put me at early May, leaving approximately 3 months between the test and my holiday.

Exnor
03-02-2004, 04:40 AM
Sleep: 8 hours


Workout:

Friday - Shoulders/Legs

Smith Shoulder Press (warmup): 10x20kg, 10x30
Shoulder Press: 6x40kg, 6x40kg, 4x40kg, 8x30kg
Dumbbell Front Raise: 20x5kg, 20x5kg, 20x5kg
Dumbbell Lateral Raise: 12x5kg, 11x5kg, 11x5kg

Shrugs: 8x40kg, 8x80kg, 5x120kg

I supersetted all leg exercises after squat today.

Squats: 20x20kg, 20x40kg
Leg Press: 20x100kg, 20x100kg, 20x100kg
Leg Extension (stack): 12x12, 12x12, 12x12
Leg Curl (stack): 12x5, 12x5, 11x5
Seated Calf Raise (stack): 12x240, 12x240, 12x240

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (08:30): Large Bowl Special K (350)
Meal2 (11:00): Can of tuna, Satsuma (123)
Meal3 (13:30): Chicken chow mein ready meal, Natural Yogurt, 250ml Freshly Squeezed OJ (900)
Meal4 (16:00): 3 Shredded Wheat w/ Semi-skimmed Milk, Apple (250)
Meal5 (19:30): Weight Gainer Shake, 3 slices brown bread (630)
Meal6 (22:00): 200g Chicken breast, large serving broccoli, 2 slices brown bread (400)

Est Cals: ~ 2740-3000

Suppliments & Medication:
1xMultivitamins (100% RDA), Actimel (87), 2xEchinacea tablet


Comments:

Today was my first Leg/Shoulder workout in 1 month.

I'm not entire sure of todays calories are accurate as I had to recall the food eaten from memory.

Exnor
03-02-2004, 05:55 AM
Sleep: 9.5 hours


Workout:

Tuesday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 2x40 secs
Doorway Modified Chest Stretch: 3x40secs
Wall Shoulder Girdle Stretch: 3x10 reps
Crunch: 3x20 reps
Leg Raise: 3x20 reps


Diet:

Todays Food Log:
Meal1 (10:30): Large bowl of special K w/ semi-skimmed milk
Meal2 (12:00): 120g Oatmeal, 125g chicken, medium serving broccoli, banana
Meal3 (15:00): Can of baked beans, 2 slices brown bread, something else?
Meal4 (17:15): 3 Egg omelette (1 Yolk, 2 Whites), 2 slices brown bread, satsuma
Meal5 (20:15): 2 slices brown toast w/ lightly spreaded margerine
Meal6 (21:00): 2 scoops reflex instant mass
Meal7 (22:30): 200g diced turkey, 6 baby potatos, 100g cachew nuts

Est Cals: ~?

Suppliments & Medication:
2xEchinacea tablets


Comments:

The food log was from memory and may not be completely accurate. I did not include calorie counts for this reason.

Exnor
03-02-2004, 05:55 AM
Sleep: 8 hours


Workout:

Weighed in at 72kg [up 0.8kg]

I am 1.3kg away from my weight before I got sick.

Monday - Chest/Tris

Dips (warmup): 15xBW, 10xBW, 10xBW
Flat BP: 10x40, 6x55kg* (last rep assisted), 5x55kg, 6x50kg
Incline Press: 8x45kg*, 3.5x45kg, 6x40kg, 5x40
Pec Deck (new, stack): 4x7, 5x7, 6x6

EZ Barl Lying Triceps Extension: 8x18kg, 5x23kg, 6x18kg.
Cable Pushdown (stack): 4x45, 5x35, 11x30, 9x30 (I noticed my form was not great on this exersize and maintained strict form this time, hence the lower weights)

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays food log:
Meal1 (07:45): large bowl kellogs special K, banana (388)
Meal2 (10:30): 75g diced turkey, 4 baby potatoes, mccoys crisps (333)
Meal3 (13:15): 75g diced turkey breast, 2 baby potatoes, chicken chow mein microwave meal (545)
Meal4 (16:15): 3 shredded wheat w/organic semi skimmed milk, oat brunch bar, nectarine (450)
Meal5 (19:15): Weight gainer shake w/ water, 4 slices brown bread (650)
Meal6 (22:30): 170g diced chicken mixed with can of tomatoes & herbs, 90g spagetti, some peanuts (700)
Meal7 (23:00): 2 slices brown bread w/lightly spreaded margerine (180)

Est Cals: ~3246

Suppliments & Medication:
1xMultivitamin (100% RDA), 2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg.


Comments:

Today was a relatively good workout. I am very much looking forward to when I am up to my previous weights, and progressing from there. I am trying the see-food diet to a point (I see food and eat it) in an attempt to up my calories. This sometimes means eating "non-clean" food, although I will not eat anything excessively high in saturated fats or containing too many unfamiliar chemical ingredients/additives.

This lunchtime at work I prepared for Wednesdays driving theory test. The test comprises of 2 sections: Harzard Perception and Exam.
The Hazard Peception section is where you are shown 14 video clips from a drivers view, with progressing hazards, some of which will ultimately cause the driver to change speed or direction. The idea is to identify all hazards on the screen, and if one of them materislises you get a point (1 to 5, depending on how early you spotted the hazard). To identify that you have noticed a hazard, you click the mouse button once. This is a relatively new test (launched in November 2003) and around half the people taking it are failing. I suspect most of these will be due to lack of understanding of the actual system and controls rather than being unable to identify enough hazards in time.

The Exam section is a multiple choice test comprising of 35 questions, 30 of which you have to answer correctly in order to pass.

You must pass both sections to recieve you theory test certificate, if you fail either one and want to attempt it a second time, you must take both again. You have to do the Exam before the Hazard Perception. The test costs around £25 each time and you have to book in advance. The certificate only lasts 2 years by which time you must pass your practicle driving exam, otherwise you must take it again.

I already passed my Theory test 2.5 years ago, it ran out, and I have to do it again with the newly introduced tests. I am confident about the test and have successfully completed a substantial amount of mock multiple choice tests over the past 3 weeks. I have also taken a mock hazard perception test 2 times.

wibble
03-02-2004, 11:24 AM
Hey Exnor, nice job on the workouts! I like the format of your journal too, its nice and neat. :) I hope you get back to where you were before your illness soon, and good luck with your test tomorrow! :D

aka23
03-02-2004, 07:07 PM
Good luck with the driving test. Your test sounds much more difficult than the test I passed to get my New York state license. Being an arrogant teen, I felt that I would not need to study for this type of exam. I passed the written portion without reading the manual and the driving portion with only taking a single practice drive.

Exnor
03-04-2004, 06:27 AM
Wibble: Thanks. I try to keep it as neat as possible, and hopefully it will be even more so once I have finished my "journal script" to auto generate/format entries based on user input.

Aka23: Thanks. The test is not really difficult, but comprehensive and more awkward than it could be, in my opinion. Many of the questions on the UK theory test are based on common sense. I'm sure some of them could be answered correctly by someone who has not even been on a road in their life. Others, however, require you to be able to correctly identify signs or hazards and to know things like If this is similar to the US test I do not know.

I would not imagine you to have been an arrogant teen, it seems quite contradictory to your current reserved personality. I do not think you are too modest but more so than arrogant.


I don't have my training log at work today so I cannot enter my workouts from the previous 2 days. I'll do it tommorow.

Yesterday was quite a hectic day, as well as take my driving theory test I also had to find some accommodation for the next academic year of my studies. Finding accommodation is always extremely competitive and has a "first come first serve" basis. It was unlikely that my friends and I would find a house on that day.

We also eventually found accommodation in the form of a converted 4 bedroom house that I shall share with some friends. My friends were happy that I got the largest room as the room in my current accommodation is extremely small and cramped. I pay a slightly higher rent than the rest for this room, but it is far less than what I am paying for a less than adequate bedroom in my current place.

I passed my theory test. By how much I don't know as the machine crashed shortly after I had used it, they say they will send the results through the post within 7 working days. I will book my practicle test today if my instructor things I am ready.

I also went to the gym and did a back/bicep workout. For some reason I seemed to have extra energy and decided to do more sets of each exercise than normal, I will explain more in tommorows postings.

Exnor
03-05-2004, 06:11 AM
Sleep: 7.5 hours


Workout:

Tuesday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 2x40 secs
Doorway Modified Chest Stretch: 3x40secs
Wall Shoulder Girdle Stretch: 3x10 reps
Crunch: 3x25 reps
Leg Raise: 3x15 reps


Diet:

Todays Food Log:
Meal1 (08:30): Large bowl of special K w/ semi-skimmed milk
Meal2 (10:30): Tuna sandwhich
Meal3 (13:00): Chicken and spagetti in tomato sauce, mccoys crisps, bio yogurt
Meal4 (16:00): 3 shredded wheat w/organic semi skimmed milk, apple (150)
Meal5 (20:15): 2 slices brown toast w/ lightly spreaded margerine
Meal6 (21:00): 2 scoops reflex instant mass
Meal7 (22:00): 3 egg omelette, brown bread, unsure of the rest...

Est Cals: ~3300

Suppliments & Medication:
1xMultivitamin, 2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg.


Comments:

The food log was from memory and may not be completely accurate. I did not include calorie counts for this reason.

I have medial DOMS in my chest and triceps.

Exnor
03-05-2004, 07:27 AM
Sleep: 8 hours


Workout:

Wednesday - Back/Bis

Chins: 7xBW*, 6xBW, 5xBW, 4xBW
Lat Pull(stack): 10x6, 6x8*, 10x7
Stead Cable Row(stack): 8x7, 10x7, 8x8, 7x9*, 7x9
Lever Bent-over Row (new): 10x20kg, 8x30kg*, 7x30kg
Narrow Seated Back(stack): 10x8, 8x8, 6x9

EZ BB Curl: 5x28kg, drop sets until 18kg
DB Hammer Curl: 8x7.5kg, 7x7.5kg SS 5x5kg, 8x7.5kg SS 5x5kg

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (08:00): Large Bowl Special K w/ Semi-skimmed milk
Meal2 (10:30): Tuna sandwhich
Meal3 (12:30): Subway sandwhich (chicken salad on brown bread)
Meal4 (14:30): 100g Oatmeal, 150g Chicken, large serving broccoli.
Meal5 (19:45): Reflex instant mass w/ water, Crunchie bar, 4 slices brown bread
Meal6 (22:00): 6 Egg Omelette (1 Yolk, 5 Whites), 2 slices brown bread, 90g pasta

Est Cals: ~3500-3600

Suppliments & Medication
2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg.


Blah:

I did some quite high volume today. Many more sets than I usually do, and I improved my form on all exercises. As a result, my lifts have dropped, but I am not concerned at the moment. Priority for me at the moment is getting size over strength.

Today I passed my driving theory test and found accommodation for next year.

Exnor
03-05-2004, 08:01 AM
Sleep: 8 hours


Workout:

Tuesday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 2x40 secs
Doorway Modified Chest Stretch: 3x40secs
Wall Shoulder Girdle Stretch: 3x10 reps
Crunch: 3x20 reps
Leg Raise: 3x20 reps


Diet:

Todays Food Log:
Meal1 (08:45): Large bowl of Shredded Wheat Bitesize w/ semi-skimmed milk (300)
Meal2 (11:00): 1/2 can of tuna between 2 slices brown bread (200)
Meal3 (13:45): 4xJaffa Cakes, Chicken chow mein ready meal, egg fried rice (1100)
Meal4 (17:15): 3 Shredded Wheat buscuits w/ semi skimmed milk (250)
Meal5 (20:15): 2 slices WW Toast w/ lightly Spreaded Margerine (200)
Meal6 (21:30): 2 Scoops Reflex Instant Mass (400)
Meal7 (22:45): 1.5 diced chicken breasts, 1/2 packet smash potato (400)

Est Cals: ~ 3000+

Suppliments & Medication:
1xMultivitamin (100% RDA), 2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg.


Comments:

Today I have medial DOMS in my biceps and strong DOMS in my back. I think the high volume yesterday certainly contributed to this.

My driving instructor said he will book my practical test on Friday and that the nearest booking time might be early June. Ideally I would like it much earlier than that as I will be driving in the USA in August.

My driving lesson went very well and I am gaining confidence in my driving.

wibble
03-05-2004, 10:16 AM
Nice workouts Exnor! Congratulations on passing your test and on your driving lesson. :)

Exnor
03-08-2004, 06:45 AM
Wibble: Thanks very much!

Sleep: 7.5 hours


Workout:

Friday - Shoulders/Legs

Shoulder Press: 15x20kg, 10x40kg*, 7x45kg*, 3x40kg (slow, with a hold on the last rep)
Dumbbell Front Raise: 15x5kg, 5x7.5kg* ss 10x5kg, 6x7.5kg ss 5x5kg
Dumbbell Lateral Raise: 11x5kg, 12x5kg, 9x5kg, 9x5kg ss 6x2.5kg

Shrugs: 10x40kg, 6x80kg, 7x80kg

I supersetted all leg exercises today.

Leg Press: 20x50kg, 20x100kg, 20x150kg, 5x200kg*
Leg Extension (stack): 15x13*, 15x13, 15x13
Leg Curl (stack): 12x5, 10x6*, 10x6
Standing Calf Raise (stack): 15x120, 15x240*, 15x240

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (07:45): large bowl shredded wheat bitesize w/ semi-skimmed milk, apple juice (320)
Meal2 (10:45): large tuna sandwhich, 1 large tomato, banana (300)
Meal3 (13:50): 5xJaffa Cakes, chicken chow mein ready meal, bio yogurt (930)
Meal4 (16:15): 50g Oatmeal w/water and organic semi-skimmed milk, Hot Cross Bun, Apple (670)
Meal5 (19:15): Large serving Reflex Instant Mass, cookie, 4 slices brown bread (500)
Meal6 (21:00): Diced chicken breast, spagetti, broccoli (350)

Est Cals: ~ 3000-3200

Suppliments & Medication:
1xMultivitamins (100% RDA), 2xEchinacea tablet, Omega 3 Pure Fish Oil 550mg


Comments:

I had a good workout today, and made some significant gains.

I made PBs since being sick on the shoulder press and front raise, and gained on every leg exercise.

Exnor
03-08-2004, 08:40 AM
Sleep: 10 hours


Workout:

Saturday - Rest


Diet:

Todays Food Log:
(10:30) large bowl shredded wheat bitesize w/semi-skimmed milk, apple juice (320)
(12:30) alpen bar, diced chicken, cuss cuss, satsuma, carrot (530)
(15:30) 3 egg (2 whole, 1 white), oatmeal, 4 slices brown bread w/lightly spreaded margerine, apple juice (730)
(19:30) diced chicken, large serving broccoli, smash potato, satsuma, apple juice (400)
(21:00) 2 scoops reflex instant mass (350)
(22:30) large bowl shredded wheat bitesize w/semi-skimmed milk, apple juice (370)


Est Cals: ~2900-3100

Suppliments & Medication:
2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg


Comments:

My instructor managed to book the practical test on this morning. My test is on April 19th, at 9.37am at Hove test centre. I will have a one hour driving lesson directly before the test. I will have to get up at around 7am.

I spent all of today making the portfolio CD for the artist I mentioned in earlier posts. The site look and feel is much the same as the website but including some transition effects. I also completely remade the Portfolio and Exhibition sections due to not being able to easily create popup windows in Flash. I was able to create some nice transitions for these sections too.

I made the program in Flash MX 2004, exported it as an exe and hqx file for both mac and PC users, then used some hybrid CD burning software to create the ISO.

I had to learn ActionScript in order to create this portfolio, it is something else I can now add to my CV.

I sent the master CD in the post to him on Sunday morning, so he should recieve it on Tuesday so we can arrange payment.

Exnor
03-08-2004, 08:53 AM
Sleep: 8.5 hours


Workout:

Sunday - Abs/Stretching

Skipped. I had worked on my abs and stretching twice this week already.


Diet:

Todays Food Log:
(11:00) oatmeal, satsuma (400)
(13:00) baked beans w/ pork sausages, orange juice (470)
(15:00) makrel, 2 slices toast w/ lightly spreaded
margerine, orange juice (300)
(16:30) large bowl shredded wheat bitesize w/
semi-skimmed milk, orange juice, carrot (460)
(18:45) 3 eggs (1 whole, 2 white), medium serving
sweetcorn, tomato, strawberry yogurt, orange juice (390)
(22:00) 1.5 scoops reflex instant mass, pasta,
chicken, carrot, medium serving broccoli (536)
(23:30) 2 slices brown bread w/lightly spreaded margerine, orange juice (200)

Est Cals: ~3300-3400

Suppliments & Medication:
Multi Vitamins & Minerals tablet, 2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg


Comments:

I seemed to have spent the majority of this day eating food and doing my website project. I did not make the large amount of progress that I wanted this weekend, mainly due to lack of concentration and having to do that portfolio CD on which I worked very intensly the previous day.

Exnor
03-10-2004, 08:42 AM
Sleep: 8 hours


Workout:

Weighed in at 72.4kg [up 0.4kg]

I am 0.9kg away from my weight before I got sick.

Monday - Chest/Tris

Dips (warmup): 15xBW, 10xBW, 10xBW
Flat BP: 8x40, 5x55kg*, 5x55kg [After this set I was just sick of the lack of progress with this exercise. I decided to try something new... Dumbbell press]
Dumbbell Press (new): 8x12.5kg, 8x15kg, 5x17.5kg, 7x17.5kg*
Incline Machine Press: 9x45, 5.5x50*, 2.5x55* ss 3x40
Cable Flys: 7x4, 7x3

EZ Barl Lying Triceps Extension: 8x18kg, 3x23kg ss 4x18kg.
Cable Pushdown (stack): 4x45, 5x35, 11x30, 9x30 (maintaining the food form I used from last week, straight bar)

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays food log:
Meal1 (07:50): large bowl shredded wheat bitesize w/ semi-skimmed milk, orange juice (320)
Meal2 (10:10): large makrel sandwhich w/ 1 tomato, apple (200)
Meal3 (13:30): diced chicken, spagetti, broccoli, yogurt, 2 Jaffa Cakes (416)
Meal4 (16:25): 100g oatmeal w/milk and water, 3 Jaffa Cakes (500)
Meal5 (19:30): Reflex Instant Mass, 4 slices white bread, small cookie (700).
Meal6 (22:00): 4xYoung'uns Fish Fillets, medium serving broccoli, 50g spagetti (800)

Est Cals: ~3000-3200

Suppliments & Medication:
1xMultivitamin (100% RDA), 2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg.


Comments:

I had a very good workout today.

I have not seen a drastic improvement in my bench press until quite some time before I got sick. I also have a slight imbalance between my left and right pecs, and my shoulders, this could be due to poor form on the bench press that I have recently been trying to improve. Anyway, I decided to change my flat barbell bench press to dumbell press. I felt comfortable doing this exercise straight away and felt that it will be benificial. I hope to be lifting 20kg DB's at least next week.

I have increased my volume for everything significantly, and I can feel the effects. I felt a good burn in my triceps and chest by the end, and was hungry. I am also eating a lot more and less strictly than I usually do, which also seems to be paying off.

Exnor
03-10-2004, 09:12 AM
Sleep: 8.5 hours


Workout:

Tuesday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 3x40 secs
Wall Shoulder Girdle Stretch: 1x10 reps
Crunch: 3x25 reps
Leg Raise: 3x15 reps


Diet:

Todays Food Log:
Meal1 (07:45): large bowl shredded wheat bitesize w/ semi-skimmed milk, orange juice (320)
Meal2 (10:15): sardine sandwhich, apple, mccoys crisps (611)
Meal3 (13:30): diced chicken, spagetti, broccoli, yogurt, 1 Jaffa Cake, 250ml strawberry and raspberry smoothy (595)
Meal4 (16:00): Oatmeal (350)
Meal5 (18:20): 3 Eggs (2 Yolks, 1 White), 2 slices white bread, orange juice
Meal6 (20:30): 2 scoops Reflex Instant Mass (370)
Meal7 (22:00): large serving sprouts, 3xYoung-uns fish fillets, orange juice (564)

Est Cals: ~2900-3200

Suppliments & Medication:
1xMultivitamin/Multimineral, 2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg.


Comments:

I have reasonably strong DOMS in my chest and triceps.

My crunches and leg raises seemed slightly easier today.

aka23
03-10-2004, 01:40 PM
Nice work with the recent PRs. Your food logs are looking very detailed. You are one of the few persons on the forum who keeps more detailed records than I do. I hope the driving test goes well.

wibble
03-10-2004, 03:30 PM
Good job on the workouts lately Exnor, and the weight gain! I didn't realize its been so long since I've been here last. I try to get to everyone's journal at least once every couple days if not every day.

I've been wondering about DB Benching myself, I've only ever did it once for 1 set I think. Maybe I'll give it a try when my BB Bench levels off.

Exnor
03-11-2004, 09:44 AM
Aka23: Thanks for the compliments. The food logs are quite detailed, but not entirely accurate, and sometimes missing information. E.g. It would be better to put the weight of dry Oatmeal I have eaten instead of just "Oatmeal", but I often do not bother to weight it as I have limited time throughout the day (at work) to write the journal posts.

I started creating the journal script I have talked about this morning, and listed some of its possible features:

Tracking of lifts / diet / weight
Intuitive journal entry with auto forum formatting based on customizable template
Able to enter weight values and have them converted for output (eg. kg to lb or vice versa)
All posted training logs are stored in a DB as well as being outputted for personal archiving and statistics generation
Weight loss/gain tracking statistics, diet stats, lift stats, cardio stats (including auto-generated graphs)
Resonably detailed diet tracking, (calories for sure, I am doubtful if it is necessary to have macronutrient breakdowns) as well as help with input, e.g. if a pattern of the same food is eaten on a particular day it can be inputted as default the next time you come to post.
Selectable templates for different days (e.g. Day1 - Chest/Tris), listing all exercises usually performed by default.
Automatic PB flagging


I probably not include all of the above features in the first version, as I will be aiming it for personal use only. I shall see how it goes and it can be developed over time.

Wibble: Thanks. I found it quite difficult to get myself to change to dumbbells, mainly because I desperately wanted a respectable lift from the BB Bench Press. I will probably come back to this exercise once my gains have slowed on the DB press. I think if you continue to make progress on flat BP (and you are clearly doing that) there is no need to change.

Sleep: 8 hours


Workout:

Wednesday - Back/Bis

Chins: 5xBW, 5xBW, 3xBW, 3xBW (I found these harder than usual, probably because I felt very tired)
Lat Pull(stack): 15x6, 10x7, 8x8, 8x9*, 8x8
Stead Cable Row(stack): 12x8, 8x9*, 7x9, 8x8 SS 5x7
Narrow Seated Back(stack): 10x8, 8x9, 4x10*

EZ BB Curl: 7x28kg, 4x28kg, 5x25.5kg, 5x23kg SS 3x18kg (These felt very strong)
DB Hammer Curl: 13x8kg*, 11x8kg SS 10x5kg

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (07:45): large bowl shredded wheat bitesize w/ semi-skimmed milk, orange juice (320)
Meal2 (10:15): sardine sandwhich, bannana, mccoys crisps (613)
Meal3 (13:15-13:40): 100g diced chicken, chicken chow mein w/rice, bio yogurt, 250ml strawberry and raspberry smoothie (874)
Meal4 (16:20): 200g Oatmeal (300)
Meal5 (19:45): 4 scoops Reflex instant mass w/ water, 6 slices brown bread (800)
Meal6 (21:05): 3 Fried eggs (1 Yolk, 2 Whites), 2 slices brown bread (300)
Meal7 (22:30): Small serving broccoli, chicken, and pasta (150)

Est Cals: ~3300-3400

Suppliments & Medication
2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg, 1xZinc tablet, 1xMultivitamins (100% RDA).


Comments:

When entering the gym today I felt very tired. I had slept a bit on the bus during the 1.5 hour long journey to the gym. After one set of lat pull downs I decided I needed a boost, and purchased a "Red Kick" drink, the girl who served me said it was similar to the Red Bull energy (caffine) drink.

This drink seemed to help with the lifts afterward, it could have also been a placebo of course. It cost me £1 for 200ml.

I noticed during todays workout pump that my arms are bigger. It seems that the higher volume training is working well. I shall continue it.

I wanted to get to bed at 10:30 tonight but ended up going at 11:30 due to cooking & having to finish a post on the WBB General Chat (http://64.191.89.22/showthread.php?t=44233) forum. As you may have read, I am planning a trip to California.

My Itiniry so far looks like this (number of nights in brackets):

* San Diego (1)
* LA (5) (possibly including a visit to malibu, palm springs, universal studios, hollywood, vence beach & golds gym etc.)
[optional entry]* Las Vegas (1-2) possibly driving there from LA and spending a day and night there or mabye longer, then driving back towards the next place. It's quite a drive, I think mabye half a day or a bit less, but it would be good to see the casinos and neon lights etc.
* Drive up highway 101 to Hearst Castle in Sans Simeon (1), stay a few hours there or mabye the night?
* Santa Cruz (1)
* San Francisco (4) We can check out Yosemite and Bodie (13 miles north of Yosemite), a wild west ghost town..

wibble
03-11-2004, 10:39 AM
Nice workout Exnor, and your journal script sounds like it will be a nice tool. What are you coding it in?

Exnor
03-12-2004, 09:51 AM
Sleep: 8 hours


Workout:

Thursday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 3x30secs
Doorway Modified Chest Stretch: 2x40secs
Wall Shoulder Girdle Stretch: 2x10 reps
Crunch: 3x20 reps
Leg Raise: 3x20 reps


Diet:

Todays Food Log:
Meal1 (07:45): large bowl shredded wheat bitesize w/ semi-skimmed milk, orange juice (320)
Meal2 (10:15): 100g chicken sandwhich, bannana, packet of crisps, cookie (914)
Meal3 (13:15-13:40): 200g Diced chicken, 100g Spagetti, Large serving Broccoli, Bio Yogurt (700)
Meal4 (16:30): 85g Oatmeal (300)
Meal5 (19:50): 3 Fried Eggs (1 Yolk, 2 Whites), 2 slices WW Bread, 1 slice toast w/marmalade (450)
Meal6 (21:30): 2 Scoops Reflex Instant Mass (400)
Meal7 (22:45): 1 diced chicken breasts, pasta, broccoli (400)

Est Cals: ~ 2900-3000

Suppliments & Medication:
1xMultivitamin (100% RDA), 1xzinc tablets, 2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg.


Comments:

Today I have strong DOMS in my biceps and no noticable DOMS in my back.

My driving lesson went very well again. The instructor thinks I am ready for the test in just over 4 weeks.

I need to somehow get more calories into my diet. I am thinking of re-introducing nuts into the diet. My previous IBS problems have been gone for some time now, and I am in need of some extra fats. I may purchase some nuts during tommorows food shopping.

Exnor
03-12-2004, 02:26 PM
Wibble: Sorry I missed your comment when posting, I did not mean to ignore you. I noticed and was editing my post at work, but then we suffered a powercut and everything went down.

Im coding it in PHP, and will probably use MySQL for the DB aspects.

wibble
03-12-2004, 04:56 PM
No worries Exnor! Sounds like a good choice. :thumbup: I need to get some nuts myself since they're great for boosting cals.

Exnor
03-16-2004, 05:22 AM
Wibble: I agree about the nuts.

Sleep: 7 hours


Workout:

Friday - Shoulders/Legs

Shoulder Press: 15x20kg, 10x40kg, 5x50kg*, 5x50kg, 5x45, 5x45, 9x40
Dumbbell Front Raise: 10x5kg, 10x5kg, 10x5kg
Dumbbell Lateral Raise: 10x10kg, 10x10kg, 10x10kg

Squats: 15x40, 10x45, 15x50*

Shrugs: 10x80kg SS 6x80kg

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (07:45): large bowl shredded wheat bitesize w/ semi-skimmed milk (320)
Meal2 (10:15): sardine sandwhich, bannana, cheese crisps (613)
Meal3 (13:30): Bagel, 200g Diced chicken, 100g Spagetti, Large serving Broccoli, Bio Yogurt (1000)
Meal4 (16:00): 200g Oatmeal w/water & milk, lucozade sports drink (800)
Meal5 (19:30): Large serving Reflex Instant Mass, 4 slices brown bread, some nuts (700)
Meal6 (21:00): 3 Eggs (1 Yolk, 2 Whites), 2 slices brown bread, spagetti, large serving broccoli, some nuts (500)
Meal7 (22:30): 2 slices brown toast w/marmilade (200)

Est Cals: ~4000-4133

Suppliments & Medication:
1xMultivitamins (100% RDA), 2xEchinacea tablet, Omega 3 Pure Fish Oil 550mg


Comments:

I felt extremely tired on entering the gym today, probably due to lack of sleep in previous nights. I drank a lucozade sport drink to try to wake me up a bit which may have helped at the beginning of the workout.

At the end of the shoulder workout I went to the leg room, and the leg press was occupied by two people doing approximately 400kg leg presses. This was 8x25kg plates on each side, and would have taken me a long time to unload. I was so tired after shoulders that I just did some light squatting, which is listed as a PB as I have never squatted this much. I am trying to get my form as perfect as possible before going on to heavier weights.

I will make up the sleep this weekend.

Exnor
03-16-2004, 06:50 AM
Sleep: 10 hours


Workout:

Saturday - Rest


Diet:

Todays Food Log:
Meal1 (10:45): large serving shredded wheat bitesize, can of tuna, some nuts (570)
Meal2 (13:00): can of baked beans, 3 slices brown toast (1 w/margerine, 1 w/ marmalade, 1 plain), some nuts, banana (550)
Meal3 (15:00): 3 egg whites, oatmeal, carrot, some nuts, apple (800)
Meal4 (18:30): chicken fillet thing, large bowl shredded wheat bitesize, banana, some nuts (715)
Meal5 (20:00): 2 scoops weight gainer, some nuts (400)
Meal6 (21:30): can of baked beans, 2 slices brown toast, broccoli, some nuts, pear (600)
Meal7 (00:00): pear, lightly spreaded margerine on one slice of brown bread (300)

Est Cals: ~3900-4000

Suppliments & Medication:
2xEchinacea tablets, Omega 3 Pure Fish Oil 550mg, Multivitamin and Multimineral tablet.


Comments:

Today I was able to catch up on my sleep, and continue on my website project. The deadline for the project for staff was the beginning of this month, I intend to finish it by the end of this month instead. I have a huge amount to complete.

My caloric intake is becoming higher and more consistent over time.

Exnor
03-16-2004, 09:39 AM
Sleep: 8.5 hours


Workout:

Sunday - Abs/Stretching

Skipped. I had worked on my abs and stretching twice this week already, and I am taking part my first Yoga session tommorow, which I am told will include a lot of stretching.


Diet:

Todays Food Log:
Meal1 (10:45): large serving shredded wheat bitesize w/semi-skimmed milk, can of tuna, some nuts, grape juice (570)
Meal2 (13:00): can of reduced sugar baked beans, 2 slices brown toast w/margerine, some nuts, carrot, banana, grape juice (600)
Meal3 (15:00): 3 egg whites, oatmeal, some nuts, apple (600)
Meal4 (18:30): 250g diced chicken breast, medium serving pasta, large serving sprouts, banana, some nuts, pinnaple chunks (720)
Meal5 (21:00): 2 scoops weight gainer, some nuts, pinnaple chunks (500)
Meal6 (23:00): pear, 2 slices white bread with marmalade, 1 slice of toast with natty PB (350)

Est Cals: ~3300-3400

Suppliments & Medication:
Multi Vitamins & Minerals tablet, Omega 3 Pure Fish Oil 550mg


Comments:

none.

clvmike19
03-16-2004, 10:20 AM
Kg make me sad :D

Nice workouts though.......I think.

Exnor
03-16-2004, 10:49 AM
Sleep: 8 hours


Workout:

Weighed in at 74.2kg (163lb) [up 1.8kg (3.9lb)]

I have now surpassed the weight I was before I got food poisoning and have now reached my January goal. Check the comments for more information.

In the future I will emphasise achieved weight goals in red as I have done this time. My next goal is 80kg or 176.3lb by 16/05/04. I'm not sure if this goal is achievable, but I will find out soon based on my weekly progress.

Monday - Chest/Tris

Dips (warmup): 15xBW, 15xBW, 10xBW (I added an additional 5 reps to the 2nd set of my regular dip warmup in an effort to increase volume, and the pre-fatiguing of my triceps. I will try for 15 on the last set next week.)
Dumbbell Press: 20x10kg, 12x15kg, 7x17.5kg, 8x17.5kg*, 8x15kg
Incline Machine Press: 10x45kg, 4x55kg*, 4x50kg
Cable Flys (stack): 20x3, 8x4, 5x5*

EZ Barl Lying Triceps Extension: 10x18kg, 7x23kg SS 10x18kg.
Cable Pushdown (stack): 10x30, 9x35 SS 5x30

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays food log:
Meal1 (08:30): large bowl shredded wheat bitesize w/ semi-skimmed milk (320)
Meal2 (10:45): makrel sandwhich (white bread) (235)
Meal3 (14:00): 200g diced chicken, chicken chow mein meal, bio yogurt, "Just Juice" drink (apple, pinnaple, apricot, mango & banana juice) (1021)
Meal4 (17:00) oatmeal, bruch bar (415)
Meal5 (20:00) 3 heaped scoops 'Reflex Instant Mass' MRP w/ water, small cookie, 4 slices white bread (870)
Meal6 (22:00) 1.5 diced chicken breasts & spegetti in tomato sauce, large serving sprouts, apple juice (400)

Est Cals: ~3200-3300

Suppliments & Medication:
1xMultivitamin (100% RDA), Omega 3 Pure Fish Oil 550mg.


Comments:

I had an excellent workout, with many substantial gains. I decided not to go much heavier on my dumbell presses so I could get my form as good as possible. I'm pretty sure I can lift more. I felt my triceps burn by the end of this workout more than ever before, helped by my new-found form on the pushdowns.

The highlight of today was probably my weight gain. I put it down to my increased training volume and increased caloric intake.

I had my first session of Yoga today at lunchtime, lasting an hour. A female colleague put me down for it some time ago, hoping that I would go.

I found the first few minutes very easy, it seemed to be all mental with some mild stretching/loosening. Later on in the session it became much more difficult, most notably when stretching hamstrings, I found I could barely stretch them as far as some other novices in the room. I also clearly have abdominal weakness, as I have known about for some time. I'm not sure if the crunches I do twice a week are helping or not, I certainly am gaining size in that area but i'm not sure about strength. I think I will try incorporating some of the Yoga stretches into my abs/stretching workout on Tuesday and Thursday evenings.

wibble
03-16-2004, 07:15 PM
Awesome work Exnor! I'm glad to see those red stars starting to appear and I'm glad you're getting new PBs since you've been sick! Keep it up! :D Nice weight gain too, I can't wait to hit 160. :) Congratulations on achieving your January goal!

aka23
03-16-2004, 08:36 PM
Nice session. It is great that you have recovered the weight lost with your illnesses while making large strength gains. I can imagine how you felt with the limited flexibility in your yoga class. I have taken several martial arts classes in which I was the least flexible person in the room.

Exnor
03-17-2004, 10:32 AM
clvmike19: Thanks, I think :). Yeah, im aware of the difficulty most people have reading kg. In the same way I have difficulty reading pounds, which is slightly more of a problem on a forum mostly populated by Americans/Canadians. If I was to convert all my lifts to kilos journal entries would take much longer. Once I get round to finishing my journal script, it will handle these conversions automatically, and show you both units.

wibble: Cheers, I appreciate the support. Judging by your progress you will get to 160 quite a bit before May 31st. I'm going to have to speed up my progress in order to get ahead of you :)

aka23: Thanks. I was very surprised/happy about the sudden gain, and fear that it could have been an error on the digital scales, or I had a lot of water retention at that time, etc. I will find out at the next weigh in on Monday. About the flexiblity, yes it certainly hinders one in such classes, but hopefully the more one goes, the more flexible they become. I have thought recently about adjusting my long term goals to being extremely flexible as well as muscular and athletic. Perhaps I have to be very flexible anyway in order to achieve perfect/very good postural and muscular balance.

Sleep: 8 hours


Workout:

Tuesday - Abs/Stretching

I think I may have to modify my routine slightly as the Yoga yesterday made me quite sore. I think for now I will do my abs/stretching on Thursdays and Saturdays. Tuesday and Sunday will be rest days.


Diet:

Todays Food Log:
Meal1 (08:30): large bowl shredded wheat bitesize w/ semi-skimmed milk, banana (400)
Meal2 (10:45): Can of low sugar baked beans, 2 slices white bread (500)
Meal3 (13:45): Spagetti & chicken in tomato sauce, chicken fried rice (chicken, rice, egg, vegtables, soy sauce, onion), bio yogurt (783)
Meal4 (16:45): Twix, Oatmeal w/water & semi-skimmed milk (639)
Meal5 (18:20): 4 medium sized eggs (1.5 Yolks), 2 slices white bread, 2 slices white toast with marmilade, apple juice, some nuts (500)
Meal7 (22:00): large serving green beans, 230g diced chicken breast, 80g spaggetti, some nuts, apple juice, pancake w/sugar (900)

Est Cals: ~3722-3800

Suppliments & Medication:
1xMultivitamin/Multimineral, Omega 3 Pure Fish Oil 550mg.


Comments:

I have reasonably strong DOMS in my chest and triceps, and very strong doms in my general back (rhombiods, rear delts, traps).

I felt quite tired after work today and worked more hours than usual.

TheGimp
03-18-2004, 05:33 AM
Nice to see someone else working in metric :)

Also like the detail ;)

I notice you take Echinacea. What is that for? I have been looking into herbal teas for an alternative to green tea (I am very sensitive to caffeine it would seem) - something with health benefits but also something nice to drink (rather than popping a pill) - and one of the teas I have seen contains Echinacea. Although I imagine in quantities far less than a tablet.

Yoga sounds good, I have been thinking of giving it a go. Lots of fit women in the class? :D :hump: I take martial arts (Five Ancestors Fist) classes once a week and it has inspired me to work on my flexibility. I have added a stretching regime to my lifting warmup; my ultimate goal is to be able to do the splits.

Exnor
03-18-2004, 09:01 AM
Thanks.

Yeah, I seem to be able to work things out better in metric, although most of the users of this forum find it awkward to read. It is for this and a few other reasons that I have decided to create a "journal script", to help enter my journal entries faster, and do automatic calculations like Kg to Lb. More information is available in recent posts here.

Echinacea is a contravertial herb used to remedy all sorts of ailments/symptoms, like colds and flus for example, by boosting the immune system. I used it for a couple of weeks for this reason after being sick with first food poisoning and a cold, I had already lost a stone and did not want to loose anymore to sickness :).

I would also imagine the drink/tea does not contain as much as the pill, but it would get into the bloodstream quicker.

The Yoga class contains quite a few attractive girls, as well as many middle aged women in their late 40's early 50's, and 3 men, including me.

Those martial arts sound good, as well as the stretching regime. I think in the long run, especially in people that perform a regular weight lifting routine, flexibility is very important to maintain general health. You see too many people entering late middle age with arthritis and other muscular and bone problems.

TheGimp
03-19-2004, 03:39 PM
I notice that, like me, you use Reflex's products. Where do you get them from? I have ordered from about 3 different companies online and have had problems with them all. Also, what flavour do you prefer? I think I have tried them all. Vanilla is too plain for my liking and Strawberry far too chemical (too bad I have an almost full tub of Strawberry Instant Whey).

ryuage
03-19-2004, 03:48 PM
how much weight on average do you seem to be puting on with your current diet outline

Saint Patrick
03-19-2004, 04:23 PM
Yoga is cool.

wibble
03-19-2004, 05:10 PM
wibble: Cheers, I appreciate the support. Judging by your progress you will get to 160 quite a bit before May 31st. I'm going to have to speed up my progress in order to get ahead of you :)

Haha I hope I get there soon. By the end of April would be nice. I weighed in at 155 this morning. I hope it sticks. Whats your weight goal now?

Exnor
03-20-2004, 01:37 PM
TheGimp: I purchased 2 large tubs of Vanilla Reflex Instant Mass from www.gymrats.co.uk, I don't remember there being any problems.

It comes in 4 different flavours: Vanilla, Strawberry, Chocolate, and Banana. I have tried all but the Banana flavour as I am quite sure I won't like it. I don't really like the taste of any of the flavours, but its the weight gainer my gym uses, so I have little choice after a workout (I choose strawberry for after a workout). Once I have run out of my home supply I will probably purchase a different make of weight gainer, hopefully one that tastes better.

ryuage: Over the past 3 months my diet has varied greatly, as I have been experimenting. One month ago I was 73.2kg (~161lb), and was quite steady at that weight. I then got food poisoning, then became sick afterwards, my weight dropped to 70.8kg (~156lb). In the past month I have been gaining that weight back. I have now got it all back, plus some more.

To answer your question more directly - I have gained an avarage of 0.85kg (~1.9lb) per week in the past 4 weeks with my current diet. Keep in mind most of this was probably "muscle memory".

Saint Patrick: Yeah quite. Yoga has been said to be benificial to mind and body. I am not so interested in the mind part but mostly the postural side of things and the stretching.

Wibble: Well done on getting to 155. As pasted from an above post: "My next goal is 80kg or 176.3lb by 16/05/04. I'm not sure if this goal is achievable, but I will find out soon based on my weekly progress."

According to fitday.com I have to gain 0.712kg (~1.6lb) per week in order to achieve my goal. This is quite a lot, so it could well take a lot longer, but we will see...

wibble
03-20-2004, 02:10 PM
Thanks!
That would be a nice goal to achieve, good luck on it Exnor! :D

Exnor
03-20-2004, 03:20 PM
Wibble: Cheers :).

Exnor
03-22-2004, 04:39 AM
Sleep: 8 hours


Workout:

Wednesday - Back/Bis

Chins: 4xBW, 2xBW (I feel that I may stop these and focus on pulldowns until I can get strong enough to do more).
Lat Pull(stack): 10x6, 10x8, 7x9, 8x9, 6x9
Stead Cable Row(stack): 9x9, 4.5x10*, 6x9, 5x8
Narrow Seated Back(stack): 9x9, 8x10* SS 7x8
DB Row (new): 8x10kg (I was just testing form to see what it was like, I decided not to progress to a working set)

EZ BB Curl: 8x28kg*, 4x28kg, 4x25.5kg, 2 drop sets to 18kg.
DB Hammer Curl: 15x8kg*, 14x8kg, 12x8kg SS 10x5kg

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (08:45): large bowl shredded wheat bitesize w/ semi-skimmed milk, banana (400)
Meal2 (10:30): can of low sugar baked beans, 2 slices granary bread, apple (472)
Meal3 (13:45): chicken fried rice (chicken, rice, egg, vegtables, soy sauce, onion), bio yogurt, orange juice (718)
Meal4 (16:30): Chicken chow mein, 250ml orange juice (630)
Meal5 (20:00): Protein Shake, small cookie, 4 slices brown bread (900)
Meal6 (22:00): Some nuts, 6 medium eggs (1 Yolk), 2 slices of brown toast, large serving broccoli, carrot (520)

Est Cals: ~3600-3700

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xMultivitamins/minerals


Comments:

I am quite dissapointed about my pullups. I think I need to gain some additional strength in my lats before seriously attempting more. I will try to do this by advancing on the pulldown machine. It may also have something to do with my rapid weight gain recently.

Exnor
03-22-2004, 07:46 AM
Sleep: 8 hours


Workout:

Thursday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 1x2 minutes, 2x60secs
Doorway Modified Chest Stretch: 3x40secs
Wall Shoulder Girdle Stretch: 3x10 reps
Crunch: 3x20 reps


Diet:

Todays Food Log:
Meal1 (08:35): large bowl shredded wheat bitesize w/ semi-skimmed milk, banana, 1 slice brown bread (400)
Meal2 (10:45): can of low sugar baked beans, 2 slices brown bread, apple (472)
Meal3 (14:00): 100g diced chicken, chicken fried rice (chicken, rice, egg, vegtables, soy sauce, onion), bio yogurt, 250ml smoothie (834)
Meal4 (16:25): Large serving Oatmeal w/ semi-skimmed milk & water (400)
Meal5 (20:45): 3 eggs (1 Yolk), 2 slices brown bread, carrot, lettuice, some nuts (400)
Meal6 (21:30): 2 Scoops Reflex Instant Mass, some nuts (400)
Meal7 (22:30): Large serving broccoli, 250g diced chicken, spagetti (600)

Est Cals: ~ 3500-3600

Suppliments & Medication:
1xMultivitamin/mineral, Omega 3 Pure Fish Oil 550mg.


Comments:

Today I have strong DOMS in my biceps and no noticable DOMS in my back.

My driving lesson went well.

Since last week I have increased my calorie intake substantially, with the help of additional fats and mealtimes. I'm trying to get my avarage intake calories at around 3500.

Exnor
03-22-2004, 09:37 AM
Sleep: 7 hours


Workout:

Friday - Shoulders/Legs

Shoulder Press: 15x20kg, 10x40kg, 7x50kg* (just about made the last rep, took several seconds), 4x45
Arnold Press (new): 10x7.5kg, 12x12kg, 3x15kg*
DB Shoulder Press (new): 9x12kg*, 6x12kg, 8x12kg SS 4x7.5kg
Dumbbell Lateral Raise: 10x5kg, 12x5kg, 9x5kg, 10x5kg

Shrugs: 10x40kg, 10x80kg, 6x120kg*, 12x80kg

Leg Press: 20x50, 15x100, 15x150* (I will probably attempt 200kg next week)

I supersetted my leg workout after the leg press, I did 3 sets of each:

Leg Extention(stack): 15x14*
Leg Curl(stack): 10x6*
Standing Calf Raise(stack): 15x145*

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (08:35): large bowl shredded wheat bitesize w/ semi-skimmed milk, banana (400)
Meal2 (10:30): 3 slices brown bread, 50g diced chicken, can of low sugar baked beans, apple (685)
Meal3 (14:00): 50g diced chicken, 250ml smoothie, 1/2 can of tuna, chicken fried rice, bio yogurt (863)
Meal4 (16:30): Oatmeal, 1/2 can of tuna, Lucozade (700)
Meal5 (19:30): 1 Serving Reflex Instant Mass, 4 slices brown bread (700)
Meal6 (21:00): 3 eggs (1 Yolk), 2 slices brown bread, large serving sprouts, carrot, some nuts, orange juice (700)

Est Cals: ~4000-4100

Suppliments & Medication:
1xMultivitamins/minerals, Omega 3 Pure Fish Oil 550mg


Comments:

I decided to try out a couple of different shoulder exercises today to replace the front raise, as I feel it may be more benificial. I tried the Arnold Press, but this movement felt quite strange at first. I found the standard DB Press to be effective and felt quite normal.

I got an extremely intense shoulder burn after my shoulder workout, I had to cradle them for some time before being able to do the shrugs.

aka23
03-22-2004, 11:19 PM
Nice session. That is a lot of personal bests. I also thought that Arnold Presses felt strange at first. Now I prefer the movement to regular DB presses. I like how they use a larger ROM, and the first rep is not much more difficult to get up than the others. However, if I could only choose one or the other as an anterior delt exercise, I would pick DB shoulder presses due to the greater tension.

Exnor
03-23-2004, 06:16 AM
Aka23: Thanks. I seem to be progressing much faster now I have upped my calories and volume.

I had to use quite a light weight in order to get used to the pressing movement. I'm not sure which one I will choose to perform next week, possibly both again.

Sleep: 8 hours


Workout:

Saturday - Abs/Stretching

Seated Bent-over Lower Back Stretch: 3x30secs
Doorway Modified Chest Stretch: 2x40secs
Wall Shoulder Girdle Stretch: 2x10 reps
Crunch: 3x20 reps
Leg Raise: 3x20 reps


Diet:

Todays Food Log:
(10:00) large serving shredded wheat bitesize, some nuts, apple juice, banana (420)
(11:30) can of baked beans, 2 slices brown toast w/margerine, some nuts, pear, orange juice (550)
(14:30) carrot, 3 egg whites, 2 slices brown bread, large serving broccoli, large serving oatmeal w/ water, some nuts, orange juice (520)
(17:00) 250g diced chicken breast, spagetti, croissant, 1 slice of toast with marmilade, table spoon honey, some nuts, orange juice (815)
(19:30) 2 scoops reflex instant mass (350)
(20:30) carrot, 2 egg whites and 1 full egg, 2 slices brown bread, 1 slice brown bread w/marmilade, some nuts, orange juice (580)
(22:00) 2 croissants, some nuts, 2 pieces of toast with marmilade, pear, orange juice (820)


Est Cals: ~ 4000-4100

Suppliments & Medication:
1xMultivitamin/mineral, Omega 3 Pure Fish Oil 550mg.


Comments:

Today I have strong DOMS in my serratus anterior, quads, hamstrings and calves. I have very mild DOMS in my front and side delts, which is unusual.

During the day I spent most of the time working on my website project. I stayed up until late in the evening (2am) watching "Scary Movie 3". By the end I was finding it hard to keep my eyes open, however it was reasonably funny in parts. This is the first movie I have had time to watch in the past few months, as it was short (1h16m).

I hope to have some time to watch many movies I have aquired after my website project is finished, including "The Last Samarai, The Hulk, and Matrix: Revolutions (a second time)".

I am going to my parents house tommorow for mothers day, and will take my laptop.

Exnor
03-23-2004, 07:43 AM
Sleep: 10 hours


Workout:

Sunday - Rest


Diet:

Todays Food Log:
Meal1 (12:15): some nuts, can of low sugar baked beans, 2 slices brown toast (650)
Meal2 (15:15): roast dinner (~350g chicken, parsnips, roast potatoes, carrots, yorkshire puddings, w/gravy) (~1100)
Meal3 (17:30): large bowl of shreddies w/ semi-skimmed milk, 2 tomatoes (350)
Meal4 (20:30): some nuts, 5 slices brown bread, can of tuna (515)
Meal5 (23:30): some nuts, satsuma, large serving broccoli, 250g diced chicken, speggetti, pear (700)

Est Cals: ~3300-3400

Suppliments & Medication:
Multi Vitamins & Minerals tablet, Omega 3 Pure Fish Oil 550mg


Comments:

My mother cooked me and my sisters/dad a large roast dinner today at lunchtime, it was quite nice to have some flavour in a meal.

When I returned home at around 8pm I found my housemates sitting in the living room in darkness. I entered the house and found out that the entire house had no electricity. They had checked the fuses and all seemed to be fine, so they called a 24hour emergency electrician line. We sat in the front room playing word games for 2.5 hours, then watched Equalibrium on my laptop, during which they arrived and fixed the electrics.

By the time they had come it was too late to start doing any of my website and I had not even eaten my final meal yet. I cooked that quite late and sat in the front room eating it until 1am, watching a program revealing Arnold Schwarzenegger's liquid assets that he gained throughout his life. The documentary was very good and started from when he was a child. It was very inspirational.

TheGimp
03-23-2004, 08:40 AM
Equalibrium

Awesome film.

What are those low sugar baked beans you refer to? I generally have bog standard heinz baked beans and have always considered the sugar content to be a let down to an otherwise fairly healthy food.

Exnor
03-23-2004, 09:02 AM
Awesome film.

What are those low sugar baked beans you refer to? I generally have bog standard heinz baked beans and have always considered the sugar content to be a let down to an otherwise fairly healthy food.

Yeah, I also thought it was brilliant. I am especially fond of Christian Bale, I find he plays his parts very well indeed, and has/had a great body (http://images.rottentomatoes.com/images/movie/gallery/1118792/Equilibrium-photo_02.jpg) in Equilibrium. I believe he had to diet down to be extremely skinny for "The Machinist" (http://imdb.com/title/tt0361862/). He is currently "Bulking up" again for his role as Batman in "Batman Begins" (Batman 5) (http://imdb.com/title/tt0372784/).

I eat 2 fairly similar brands of baked beans, both with reduced sugar. The ones I eat at work (during 09:00 - 17:30) are "Weight Watchers from Heinz", the ones I eat at home (in the weekend at after 17:30) are from Tescos' "Healthy Living" range. Unforunately both have less calories than ordinary Heinz, the calories before could well have come from the additional sugar.

Sleep: 7 hours


Workout:

Weighed in at 75.0kg (165lb) [up 0.8kg (1.8lb)]

My progress continues.

My goal is 80kg or 176.3lb by 16/05/04.

Monday - Chest/Tris

Dips (warmup): 15xBW, 15xBW, 15xBW* (I added the additional 5 reps to the last set as mentioned last week)
Dumbbell Press: 10x15kg
Incline Dumbbell Press (25-30°): 10x15kg, 12x17.5kg, 5x20kg*, 5x20kg, 4x22.5kg*, 7x20kg (I decided to perform these sets on a slight incline to emphasise work on my anterior delts and clavicular pectoralis)
Incline Machine Press: 10x50kg, 5x60kg*, 3x60kg SS 2x50kg
Cable Flys (stack): 12x4, 5x5

EZ Barl Lying Triceps Extension: 10x18kg, 7x23kg, 6x23kg SS 7x18kg.
Cable Pushdown (stack): 8x35, 7x40*, 10x30

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays food log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/ semi-skimmed milk, banana (400)
Meal2 (11:00): Can of low sugar baked beans, apple (480)
Meal3 (14:00): green side salad, medium iced bun, 250ml freshly squeezed orange juice, chicken fried rice, bio yogurt (1088)
Meal4 (17:00): Large serving oatmeal w/ semi-skimmed milk & water, lucozade (715)
Meal5 (20:00): Large serving reflex instant mass, 4 slices rustik wholemeal bread, some nuts (750)
Meal6 (22:00): 4 Large Eggs (1 yolk), 2 slices rustik wholemeal bread, spagetti, large serving broccoli mixed with green beans, satsuma (545)


Est Cals: ~3900-4000

Suppliments & Medication:
1xMultivitamin (100% RDA), Omega 3 Pure Fish Oil 550mg.


Comments:

I am very pleased with my workout, personal bests, and weight gain today. I am clearly seeing my various muscles getting visibly larger in the mirror. I recently took a group of measurements at around 72kg (158lb) that I will be able to compare if/when I reach my goal.

I believe last weeks light dumbbell work with good form allowed me to go much heavier today than I anticipated. I may try 25kg dumbbells next week.

I had another session of Yoga today, which was slightly easier than last week, and made me realize even more than I have to work on getting my core strength stronger.

Exnor
03-23-2004, 09:13 AM
Sorry TheGimp, I posted without replying after your comment (I was writing it as the same time as you). I edited my post above.

wibble
03-23-2004, 06:23 PM
Nice progress Exnor! Congrats once again on the weight gain, you're definitely growing. :D

Exnor
03-25-2004, 04:51 AM
Wibble: Thanks, I appreciate the support.

Sleep: 8 hours


Workout:

Tuesday - Rest


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana (400)
Meal2 (11:00): Can of low sugar baked beans, pear (480)
Meal3 (14:00): 250ml smoothie, 200g diced chicken, chicken chow mein (chicken, rice, sweet & sour sauce), bio yogurt (1020)
Meal4 (17:45): Large serving oatmeal w/semi-skimmed milk & water (350)
Meal5 (19:00): Medium serving nuts, 2 large eggs (1 Yolk), spaggetti, large chicken breast, juice (600)
Meal6 (22:30): Some nuts, 2 slices toast (1 w/honey, 1 w/marmilade), glass of milk, juice (440)

Est Cals: ~3300-3400

Suppliments & Medication:
1xMultivitamin/Multimineral, Omega 3 Pure Fish Oil 550mg.


Comments:

I have medial DOMS in my chest and strong DOMS in my triceps.

I had the intention of eating a lot more than I did later this evening. I was using my computer and my monitor virtually blew up. It is only 5 months old. It's an iiyama vision master pro 450 17" black model. I had a lot of hassle replacing the monitor with my old one and eventually decided I will just use my laptop for the time being.

I phoned up iiyama the next day and am getting it replaced sometime on Friday. Hopefully one of my flat mates will be in to collect it.

I also have finally found hosting for my website project. It will run on a brand new powerful server with a 100mb full duplex line. I will not have to advertise any products and services in return, so it is ideal. I am extremely pleased, but hope that I can get the site's CMS finished not too long after the end of this month.

Exnor
03-25-2004, 09:34 AM
Sleep: 8 hours


Workout:

Wednesday - Back/Bis

Skipped. I had to attend a company meal tonight. I shall reschedule tonights workout to tommorow.


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana (400)
Meal2 (11:00): Can of low sugar baked beans, pear, 50g diced chicken (590)
Meal3 (13:00): 250ml smoothie, egg fried rice, bio yogurt, 100g diced chicken (885)
Meal4 (15:45): Bagel with currents (350)
Meal5 (17:00): Small chocolate roll thing, cappucino, oatmeal (480)
Meal6 (20:00): Restaurant Meal (starter + main course) (1000)
Meal7 (21:00): Restaurant Dessert (400)

Est Cals: ~4100-4200

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xMultivitamins/minerals


Comments:

I went to a company meal today to celebrate the retirement of the chief executive. It was an italian restaurant, and I ate a garlic bread starter with spagetti bolognaise and a side salad, shared with a colleage, although she ate little of it. I had an italian apple crumble for dessert. It was all very nice, and I got to chat quite extensively with my closer female colleages, which was nice. I drank half a pint of stella and a glass of wine, then water for the rest of the night. The girls, however, drank plenty of wine.

It lasted until quite late, by the time I got home it was time for bed.

wibble
03-25-2004, 08:30 PM
Sounds like a good night Exnor, hangin out with all the ladies. Oh yeah! :D

aka23
03-25-2004, 09:16 PM
I also have finally found hosting for my website project. It will run on a brand new powerful server with a 100mb full duplex line. I will not have to advertise any products and services in return, so it is ideal. I am extremely pleased, but hope that I can get the site's CMS finished not too long after the end of this month.

I am sorry to hear about your monitor. A great site for finding, discussing, and getting information about hosting is www.webhostingtalk.com . Over the years, this site has probably saved me thousands of dollars on hosting costs. I had a dedicated server with PWebTech/DedicatedNow. Before finding this site, I used many inferior hosting compaines.

RuLess
03-25-2004, 09:33 PM
lookin good mane.. poundin those calories in .. niceee

Exnor
03-26-2004, 05:30 AM
Wibble: Yeah, it was quite fun to talk to them. Someone took a picture of both of them with me, i'll see if I can get it uploaded.

Aka23: Thanks for the tip. I've heard about this forum before and read some interesting posts - seems like a good resource. However, I will not be paying for hosting - the deal I have struck means the site is essentially hosted for free, with unlimited space and bandwidth. A site I made 3 years ago has been hosted with the company and has never experienced any problems.

If the site gets extremely popular and grows beyond the capabilities of the server it's on now (It will take a lot to do this), then we will obviously have to either look elsewhere for hosting or request additional resources from the company.

RuLess: Thanks. Yeah my calorie intake has certainly increased over the past few weeks, I hope I can keep it up.

Exnor
03-29-2004, 05:54 AM
Couple of pictures from the night out, they are particularily bad photos.

wibble
03-29-2004, 08:25 AM
The second picture looks a lot better than the first, the coloring is better. Looks like you're pimpin it up pretty good there Exnor! :thumbup:

Exnor
03-29-2004, 08:44 AM
Wibble: Yeah i'd agree with you there. I have a couple more but they are all blurred up and are not much better than the first photo.

Sleep: 8 hours


Workout:

Thursday - rescheduled back/bi

Chins: 4xBW, 4xBW
Lat Pull(stack): 20x6, 11x8, 10x9, 6x10*

The cable row maching was broken. I spent some time trying to fix it but it seemed the metal cable was fraying and it was dangerous. I decided to do dumbbell rows instead.

DB Row: 9x20kg*, 8x20kg, 6x20kg SS 8x15kg (I am not entirely sure of the form on this exercise so I attempted to just hit my back as much as possible)
Narrow Seated Back(stack): 10x10*, 4x11*, 7x9, 7x9

EZ BB Curl: 4x33kg*, 7x28kg, 4x28kg SS 3x25.5kg, 5x23kg SS 4x18kg
DB Hammer Curl: 10x10kg*, 12x8kg, 10x8kg SS 5x5kg

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana (400)
Meal2 (11:00): Can of low sugar baked beans, pear (480)
Meal3 (13:30): 250ml smoothie, egg fried rice, bio yogurt, 80g diced chicken (859)
Meal4 (16:50): Oatmeal, Pear (450)
Meal5 (19:45): Reflex Instant Mass shake, 5 slices white bread (700)
Meal6 (21:30): some nuts, 6 egg omelette w/ 1 Yolk, 2 slices bread, pasta, large serving green beans, orange juice (550)
Meal7 (23:00): some nuts, 2 slices of toast with marmilade (280)

Est Cals: ~ 3700-3800

Suppliments & Medication:
1xMultivitamin/mineral, Omega 3 Pure Fish Oil 550mg.


Comments:

Today I still have some DOMS in my triceps.

I am pleased with todays workout, and especially happy about the EZ Curl PB.

I think my calorie intake might have to increase soon due to my added weight.

aka23
03-29-2004, 11:22 AM
Nice work with the recent PRs. I think you made a good choice with avoiding the damaged machine. You might want to report to the front desk. If they were aware of the problem, then they probably would have put a sign on the machine indicating that it is being repaired and/or to not use the machine.

wibble
03-29-2004, 06:08 PM
Nice session Exnor, good job on the gains! Diet is looking good as usual. :)

Exnor
03-30-2004, 05:14 AM
Aka23: Thanks. I did not think of that at the time, and I was already delayed in getting my next set going, and the front desk is on a different floor some distance away. I could have however told the front desk after my workout, which I will do if the same event occurs in the future.

Wibble: Cheers.

Sleep: 9.5 hours


Workout:

Friday - Shoulders/Legs

Shoulder Press: 10x20kg, 10x40kg, 7x50kg, 3x40 SS 7x45
Arnold Press: 12x10kg, 12x15kg*, 11x15kg, 8x15kg
Dumbbell Lateral Raise: 12x5kg, 12x5kg, 12x5kg

Shrugs(stack - the press machine was not available): 15x100, 11x120, 10x100, 10x100

Leg Press: 20x50kg, 15x100kg, 15x150kg, 10x200kg*

I supersetted my leg workout after the leg press, I did 3 sets of each:

Leg Extention(stack): 15x15*
Leg Curl(stack): 10x6
Standing Calf Raise(stack): 15x120

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
(10:00) large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, some nuts, juice (500)
(11:30) bowl of bakes beans, 2 slices of toast, some nuts (550)
(13:55) 6 eggs, 4 slices bread, nuts, juice (635)
(16:30) nuts, can of tuna, Oatmeal, pear, orange juice (720)
(19:45) shake, 5 slices ww bread, grape juice (755)
(20:30) some nuts, 250g diced chicken, pasta, 3 baby
potatoes, grape juice (525)
(22:00) some nuts, 2 slices of toast w/marmilade,
grape juice, apple (330)


Est Cals: ~4000-4100

Suppliments & Medication:
1xMultivitamins/minerals, Omega 3 Pure Fish Oil 550mg


Comments:

I had a day off from work today to collect my replacement monitor that could arrive between 9am and 5pm.

The arnold press felt more natural this time around, and I increased the weight slightly. My left shoulder is feeling somewhat tight and out of place and it took me a long time to stretch out my chest to get the full shoulder ROM. I have this problem a lot.

The shoulder burn today was lesser than last weeks, which allowed me to do the shrugs/legs workout in comfort. I am pleased with my all time PB on the leg press of 200kg. I am confident I can lift more but do not like to push my knees too hard (I am still unsure of the stability of my legs/alignment, and will visit the chiropodist again soon to adjust my insoles).

mixta
03-30-2004, 05:44 AM
Nice workout Exnor, well done with the leg press personal best. What are your thoughts on the Arnold press? Just curious as I might put them in my routine.

Exnor
03-30-2004, 06:18 AM
mixta: Thanks.

I have just started doing the Arnold Presses (http://exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html) myself, initially I found the movement quite strange, with the internal rotation of the shoulders. I soon got used to it though, and as long as your form is correct, I think it should hit the delts pretty effectively. I characterise good form as being sat on a bench at a right angle with the floor, back straight (but maintaining the natural curve in the back). It's sometimes tempting to arch the lower back more making the movement slightly easier.

My delts seem to be one of my fastest growing muscle groups, so I think its working for me. The majority of other people in the room doing shoulders were also doing arnold presses, some of them had very large delts - I guess its working for them too!

Sleep: 10 hours


Workout:

Saturday - Abs/Stretching

I completely forgot about todays stretching, as I was very busy with the site. I'll make up for it and have a session on Tuesday.


Diet:

Todays Food Log:
Meal1 (10:40): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, some nuts, juice (500)
Meal2 (13:20): some nuts, 250g diced chicken, pasta, carrot, tblspoon honey, small salad, grape juice (589)
Meal3 (16:15): some nuts, bowl of low sugar bakes beans, 2 slices of toast, 20g grated cheese, orange (590)
Meal4 (18:20): some nuts, can of tuna, large serving oatmeal w/semi-skimmed milk & water, grape juice (675)
Meal5 (21:00): some nuts, protein shake, grape juice (405)
Meal6 (22:00): some nuts, 4 large egg whites w/ 1 yolk, large serving broccoli, 2 slices toast w/ margerine, grape juice (495)
Meal7 (00:00): some nuts, 2 slices toast with honey (280)

Est Cals: ~ 3500-3600

Suppliments & Medication:
1xMultivitamin/mineral, Omega 3 Pure Fish Oil 550mg.


Comments:

Today I have strong DOMS in my calves. I have mild DOMS in my quads and hamstrings.

I spent a great deal of time today on my website project. It is getting nearer and nearer to completion.

Exnor
03-30-2004, 06:40 AM
Sleep: 8 hours


Workout:

Sunday - Rest


Diet:

Todays Food Log:
Meal1 (11:30): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, some nuts, juice (500)
Meal2 (13:15): some nuts, bowl of low sugar bakes beans, 2 slices of toast, orange (680)
Meal3 (16:45): some nuts, 250g diced chicken, pasta, carrot, salad, grape juice (500)
Meal4 (20:00): some nuts, 4 large egg whites, 2 slices toast w/ margerine, large serving broccoli, large serving oatmeal w/water, grape juice (835)
Meal5 (21:00): protein shake (300)
Meal6 (23:00): some nuts, 2 slices of toast with honey (400)

Est Cals: ~3200-3300

Suppliments & Medication:
Multi Vitamins & Minerals tablet, Omega 3 Pure Fish Oil 550mg


Comments:

Again, I spent most of today on the website, and relaxing. I got less sleep than usual due to the clocks going forward.

Exnor
03-30-2004, 08:50 AM
Sleep: 7 hours


Workout:

Weighed in at 75.8kg (167lb) [up 0.8kg (1.8lb)]

I am still on track for my weight goal.

My goal is 80kg or 176.3lb by 16/05/04.

Monday - Chest/Tris

Dips (warmup): 15xBW, 15xBW, 15xBW (these felt much easier)
Dumbbell Press w/ small incline (25-30°): 10x15kg, 7x20kg, 6x22.5kg*, 3x25kg*, 4x22.5kg, 4x22.5kg, 12x17.5kg
Incline Machine Press: 7x60kg*, 3.5x60kg, 7x50kg
Cable Flys (stack): 10x4, 7x5*, 5x5

EZ Barl Lying Triceps Extension: 8x23kg*, 7x23kg SS 6x18kg.
Cable Pushdown (stack): 10x35, 8x40*, 10x35, 5x35

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays food log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana (400)
Meal2 (11:00): Can of low sugar baked beans, small pear (440)
Meal3 (13:30): 100g diced chicken, 250ml smoothie, egg fried rice, bio yogurt, freshly squeezed ruby orange juice (1035)
Meal4 (16:50): Oatmeal, Pear (200)
Meal5 (18:10): Packet of hula hoops, lucozade (480)
Meal6 (20:00): Reflex Instant Mass shake, 5 slices white bread, strawberry (705)
Meal7 (22:00): some nuts, 250g diced chicken, medium serving sprouts, large serving pasta (610)

Est Cals: ~3800-3900

Suppliments & Medication:
1xMultivitamin/mineral (100% RDA), Omega 3 Pure Fish Oil 550mg.


Comments:

I was quite pessimistic about gaining any weight this week and was pleasantly surprised. I think I may try to add another item of food to my 11am work meal to copensate for the slight increase in calorie requirement due to added weight.

Exnor
03-31-2004, 03:09 AM
Sleep: 7 hours


Workout:

Tuesday - Abs/Stretching (Makeup for Saturday)

Lunge Stretch: 20secs, 30secs, 40secs, 30secs
Seated Bent-over Lower Back Stretch: 60secs, 30secs, 30secs
Crunch: 3x20 reps

Various other stretches/isometrics for 10 minutes.


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana (400)
Meal2 (10:45): Can of low sugar baked beans, orange, 100g diced chicken, satsuma (576)
Meal3 (13:00): 100g diced chicken, pickled onions, egg fried rice (632)
Meal4 (16:30): large serving oatmeal w/semi-skimmed milk & water, satsuma (430)
Meal5 (19:30): some nuts, can of tuna, large bowl of shredded wheat bitesize w/semi-skimmed milk (465)
Meal6 (22:00): protein shake, large serving strawberrys (400)
Meal7 (23:00): some nuts, carrot, salad, 4 eggs (1 yolk), 2 slices white toast w/lightly spreaded margerine, medium serving sprouts, medium serving green beans (570)

Est Cals: ~3500-3600

Suppliments & Medication:
1xMultivitamin/Multimineral, Omega 3 Pure Fish Oil 550mg.


Comments:

I have strong DOMS in both my chest and triceps.

I was happy that I was able to do some work on my website this evening, even though I stayed late at the office.

mixta
03-31-2004, 05:43 AM
I have just started doing the Arnold Presses myself, initially I found the movement quite strange, with the internal rotation of the shoulders. I soon got used to it though, and as long as your form is correct, I think it should hit the delts pretty effectively. I characterise good form as being sat on a bench at a right angle with the floor, back straight (but maintaining the natural curve in the back). It's sometimes tempting to arch the lower back more making the movement slightly easier.
My delts seem to be one of my fastest growing muscle groups, so I think its working for me. The majority of other people in the room doing shoulders were also doing arnold presses, some of them had very large delts - I guess its working for them too!

I tried the Arnold presses 2 weeks ago, just to see what it was like and I also found the movement awkward with the internal rotation of the shoulders. I agree with what you are saying about the temptaion to arch the lower back to make the movement easier. Thanks for your thoughts. Diet is looking good, whats satsuma?

wibble
03-31-2004, 07:26 AM
Congrats on the weight gain and all the PRs! :D

Exnor
04-02-2004, 03:56 AM
mixta: A satsuma is a medium-sized largely seedless mandarin orange with thin smooth skin.

wibble: Thanks.

Sleep: 8 hours


Workout:

Wednesday - Back/Bis

Chins: 4xBW, 4xBW
Lat Pull(stack): 10x8, 10x9, 6x10, 7.5x10* SS 3x7
Cable Row(stack): 9x9, 6x10*, 6x10, 7x9
Narrow Seated Back(stack): 7x10, 5x11*, 10x10

EZ BB Curl: 5.5x33kg*, 5x28kg, 4x28kg SS 3x25.5kg SS 5x18kg
DB Hammer Curl: 10x10kg, 12x8kg, 14x8kg SS 6x5kg

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (08:45): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana (400)
Meal2 (10:45): Can of low sugar baked beans, orange (440)
Meal3 (13:30): Cex meal - 6 chicken/salad/ham sandwhiches, 3 mini sausages, 2 sausage rolls, small slice of pinnapple and ham pizza (~1300)
Meal4 (17:30): large serving oatmeal w/semi-skimmed milk, 100g chicken (466)
Meal5 (20:00): reflex instant mass, 4 slices WW bread (700)
Meal6 (22:00): some nuts, 250g diced chicken, large serving pasta, large serving broccoli, salad, carrot, strawberrys (540)

Est Cals: ~ 3800-3900

Suppliments & Medication:
1xMultivitamin/mineral, Omega 3 Pure Fish Oil 550mg.


Comments:

Today I still have some DOMS in my triceps.

The workout went ok, but I am seeing the least improvements in my back in terms of gains. I may shake things up soon if my gains continue to be so minimal.

Exnor
04-02-2004, 04:06 AM
Sleep: 6.5 hours


Workout:

Thursday - Abs/Stetching

I skipped todays abs/stretching due to lack of time. I will perform the workout over the weekend.


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, strawberrys, grape juice (405)
Meal2 (10:50): Can of low sugar baked beans, orange (440)
Meal3 (13:50): pub meal: (jacket potato with tuna), salad with dressing, pasta w/sauce, small homemade roll (~1000)
Meal4 (16:45): large serving oatmeal w/semi-skimmed milk & water (350)
Meal5 (18:00): some nuts, 2 slices white toast w/honey and marmilade, salad, grape juice (285)
Meal6 (20:45): some nuts, carrot, salad, large serving broccoli, 4 large eggs (1 Yolk), 2 slices brown bread w/lightly spreaded margerine, large serving oatmeal (925)
Meal7 (22:30): 2 slices brown toast w/honey and marlimade, grape juice, strawberrys (235)

Est Cals: ~3600-3700

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xMultivitamins/minerals


Comments:

My driving lesson went terribly today. I put it down to my unusual lack of sleep last night. I found it incredibly hard to concentrate, making multiple mistakes, 2 or 3 of them were considered "dangerous" and my instructor was not expecting this, since I usually drive quite predictably. The car was only just fitted with a brand new clutch which did not help matters either. My manouvers did however improve, probably because they are so much slower placed than normal driving. I have another lesson on Monday, during which I hope to redeem my decent driving record with my instructor.

Exnor
04-07-2004, 08:02 AM
Sleep: 7.5 hours


Workout:

Friday - Shoulders/Legs

Arnold Press: 10x7.5kg (warmup), 10x15kg*, 9x12.5kg (I interrupted this exercise to go to the shoulder press machine as it was a busy period for this popular machine, then continued with DB presses after)
Machine Press: 8x45kg, 7.5x50kg*, 4x50kg, 5x45kg
Arnold Press cont.: 8x15kg SS 2x12.5kg
Dumbbell Lateral Raise: 12x5kg, 12x5kg, 12x5kg, 10x5kg SS 6x2.5kg (I am still attempting to gain perfect form in this exercise)
Dumbbell Lying Rear Lateral Raise (new): 12x5kg, 15x5kg, 12x5kg

Shrugs: 15x40kg, 10x80kg, 5x120kg SS 10x80kg

45 degree Leg Press: 20x50kg, 15x100kg, 10x150kg, 5x200kg

I supersetted my leg workout after the leg press, I did 3 sets of each:

Leg Extention(stack): 15x15
Leg Curl(stack): 10x6
Standing Calf Raise(stack): 13x120

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, grape juice (400)
Meal2 (10:50): Can of low sugar baked beans, bagel (610)
Meal3 (13:50): pear, noodles and chicken, 250ml fresh OJ (676)
Meal4 (15:15): chicken fried rice, bio yogurt (603)
Meal5 (16:15): Oatmeal w/semi skimmed milk & water (350)
Meal6 (19:30): Protein Shake, 4 slices brown bread, lucozade, cookie (1346)
Meal7 (21:00): 250g diced Chicken, green beans, spagetti, strawberrys, juice, some nuts (655)

Est Cals: ~4600-4700

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xMultivitamins/minerals


Comments:

I forgot my log book at work today, meaning I had no reference for my lifts last week, and had to remember what weight ranges I was up to, and how many reps I had achieved. This was difficult, and as a result, I did not attempt some lifts that I could have probably managed, notably the leg press.

I next go to work on Tuesday, so I will be forced to record my lifts on replacement paper until I get it back (Mondays workout included).

The gym was extremely busy today, hence the swapping of exercises.

Today I consumed more calories than during any other day in the journal. The main reason for this was my extra cooked meal 15:15, I cooked this because I was still hungry after the previous meal.

aka23
04-07-2004, 11:23 AM
Nice work with the shoulder PRs. That sounds like a tough workout with legs combined with shoulders. I find heavy leg movements more exhausting that any other exercises. I know how you feel with leaving your log book at work. I have made a special trip to pick up my log book in such circumstances. Without my log book, I would feel lost.

mixta
04-08-2004, 06:09 AM
Nice workout Exnor. Shoulders and legs make for a big workout. Id feel lost without my log book too, because unless you remember what you lifted last week, the workout isnt the same and it leaves you feeling shortchanged if you lifted less than the previous week.


mixta: A satsuma is a medium-sized largely seedless mandarin orange with thin smooth skin.

Aha! Thanks :D

Exnor
04-08-2004, 08:25 AM
aka23: Thanks. Yeah its quite a tiring workout, especially since its at the end of the working week. I make sure I consume enough calories on this day and sometimes include a sports drink to help energy levels.

Yeah the log book thing was slightly annoying. I keep the log book in a convinient special flat poket inside the rear of my rucksack. I take it out at work to have it ready for when I insert log entries into the journal during free time periods at work.

This is the first time that I have left it on my desk instead of putting it away. I probably forgot because I deliberately hid it under a different pad, out of view from my colleagues.

mixta: Cheers. Yeah, I did feel slightly unsure of some of the lifts, but when I started training I always used to just memorise them all. Despite me having a log now, I often memorise the lifts just from habit.

Sleep: 8 hours


Workout:

Saturday - Abs/Stetching

Lunge Stretch: 60secsx30
Seated Bent-over Lower Back Stretch: 60secsx3
Crunch: 3x20 reps
Wall shoulder girdle stretch: 3x10 reps


Diet:

Todays Food Log:
(10:00) large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, juice (400)
(13:00) some nuts, bowl of low sugar bakes beans, 2 slices of toast w/light margerine, juice, pear (811)
(15:45) some nuts, 250g chicken, spagetti, green beans, juice, strawberrys (605)
(18:00) some nuts, 4 large eggs (1 yolk), 2 slices toast, large serving oatmeal w/water, carrot, strawberrys (640)
(20:00) some nuts, protein shake (450)
(22:00) some nuts, 2 slices brown toast (1 slice marmilade, 1 honey), strawberrys (360)
(23:30) 2 whole soft boiled eggs w/ 2 slices brown toast w/lightly spreaded margerine, strawberrys, orange (515)

Est Cals: ~3700-3800

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xMultivitamins/minerals


Comments:

I spent most of the day on my website project.

Exnor
04-08-2004, 09:10 AM
Sleep: 9 hours


Workout:

Sunday - Rest


Diet:

Todays Food Log:
(10:30) large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, strawberrys (400)
(13:55) some nuts, bowl of low sugar baked beans, 2 slices toast, strawberrys (456)
(16:45) some nuts, carrot, large serving broccoli, large serving pasta, 250g chicken, satsuma (863)
(19:00) tuna meal thing (150)
(21:00) some nuts, protein shake (450)
(22:30) some nuts, 2 slices toast w/ marmilade & honey, pear, strawberrys, medium serving shredded wheat bitesize w/semi-skimmed milk (820)


Est Cals: ~3200-3300

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, Zinc suppliment


Comments:

I did not eat as many calories as usual today, however I do not think this is a problem as I spent most of the day sedentry, so my calorie requirement would have been much less.

I did a great deal on my website project.

I have the day off tommorow, for a driving lesson. I shall go to the gym directly after.

cphafner
04-08-2004, 09:29 AM
Nice shoudler workouts. We seems to the same size, and have the same caloric needs to bulk.

Exnor
04-08-2004, 09:43 AM
Thanks. I think we are similar weights (I am now 169.3lb - I will post my weigh-in session soon, a bit behind on posting), however from the pictures you posted not so long ago you look a bit leaner, with your abs clearly showing. I have to flex my abs in order for them to be visible. I think having slightly tanned skin helps too - my skin is very pale.

wibble
04-08-2004, 04:10 PM
I agree with aka, shoulders and legs does sound very tiring. Nice job on the workout even though you forgot your log book. :) Hows the script going for your journal entries by the way? Have you finished it yet?

Exnor
04-13-2004, 06:13 AM
Wibble: Thanks. I have had absolutely no time to work on the journal script - all my dev time is being taken up by my website project. It has been delayed countless times and I am really trying to make this deadline.


During the Easter period I have been extremely busy and have had no time to post my latest journal entries. I have most of the days logged but im unsure whether its worth posting them - I will decide tommorow when I enter some new entries.

Exnor
04-14-2004, 04:07 AM
Sleep: 8 hours


Workout:

I did not weigh in today as the reading would be a bad basis for comparison, given that the workout was so early in the day. I shall weigh myself before Wednesdays workout at the usual time.

Monday - Chest/Tris

Dips (warmup): 15xBW, 15xBW, 15xBW
Dumbbell Press w/ small incline (25-30°): 10x15kg, 9x20kg, missx25kg, 5x22.5kg, 5x22.5kg, 8x20kg SS 4x17.5kg
Incline Machine Press: 7x60kg, 4x60kg, 4x50kg SS 3x40kg
Cable Flys (stack): 10x4, 8x5*

EZ Barl Lying Triceps Extension: 10x18kg, 6x23kg, 6x23kg.
Cable Pushdown (stack): 12x35, 10x40*, 9x40 SS 7x30

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, juice (300)
Meal2 (11:45): hula hoops, lucozade, bannana (580)
Meal3 (13:10): protein shake, 5 slices ww bread (750)
Meal4 (16:00): some nuts, 250g chicken, carrot, large serving broccoli, large serving pasta, strawberrys, juice (740)
Meal5 (18:30): some nuts, strawberrys, bowl of low sugar baked beans, 2 slices toast, juice (580)
Meal6 (21:10): some nuts, large serving oatmeal w/water & semi-skimmed milk, can of tuna, orange, strawberrys, juice (680)
Meal7 (23:00): pear, 2 slices toast (200)


Est Cals: ~3800-3900

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, Zinc suppliment


Comments:

I had a day off work today, and had a driving lesson. After a 2 hour lesson, I finished up at the gym, and had to puchase some food from the nearest shop for energy pre-workout.

I didn't make many gains today, I blame the fact that the workout was so unusually early in the day, and I had not eaten much. I also did not have my log book as described in Fridays post. I fear next week will be the same as it's bank holiday and the gym closes at 2pm.

Exnor
04-14-2004, 04:17 AM
Sleep: 7.5 hours


Workout:

Saturday - Abs/Stetching

Lunge Stretch: 60secsx30
Seated Bent-over Lower Back Stretch: 60secsx3
Crunch: 3x20 reps
Wall shoulder girdle stretch: 3x10 reps


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, grape juice (400)
Meal2 (10:30): can of low sugar baked beans (356)
Meal3 (12:30): 150g diced chicken, chicken fried rice, 500ml OJ, bio yogurt, pickled onion (1023)
Meal4 (16:00): oatmeal w/semi-skimmed milk & water, 50g chicken, pear (528)
Meal5 (19:00): some nuts, 2 soft boiled eggs w/4 slices toast w/lightly spreaded margerine, juice, strawberrys (530)
Meal6 (22:00): some nuts, carrot, 100g canned tuna, 2 slices toast (1 marmilade, 1 honey), juice, strawberrys (450)

Est Cals: ~3400-3500

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xMultivitamins/minerals


Comments:

none.

Exnor
04-14-2004, 04:29 AM
Sleep: 7.5 hours


Workout:

Weighed in at 76.8kg (169lb) [up 1.0kg (2.2lb)]

At this point I have gained approximately 4.5kg (10lb) over the past 4 weeks, keep in mind the start of this weight gain was "muscle memory" from when I was sick and lost 3kg (6.6lb).

My goal is 80kg (176.3lb) by 16/05/04. According to fitday.com I have to gain 0.6kg (1.3lb) a week in order to reach my goal.

Wednesday - Back/Bis

Chins: 6xBW, 6xBW, 4xBW
Lat Pull(stack): 10x8, 6x10, 9x9, 7x10* SS 5x8
Cable Row(stack): 9x9, 7x10*, 6x9, 4x7
Narrow Seated Back(stack): 9x10, 7x11*, 4x11 SS 5x8

EZ BB Curl: 5x33kg, 5x28kg, 4x25.5kg, 5x23kg SS 3x18kg
DB Hammer Curl: 8x10kg, 12x8kg, 12x8kg SS 16x5kg

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, grape juice (400)
Meal2 (10:30): can of low sugar baked beans, 50g chicken (414)
Meal3 (14:00): 75g diced chicken, noodles w/chicken, 500ml OJ, bio yogurt (885)
Meal4 (16:30): 75g diced chicken, oatmeal, pear, lucozade (867)
Meal5 (19:45): protein shake, 5 slices WW bread (750)
Meal6 (22:00): some nuts, 250g diced chicken, large serving spagetti, large serving broccoli, carrot, salad, juice (740)


Est Cals: ~4000-4100

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, Zinc suppliment


Comments:

I was not happy with my lack of gains in my bicep exercises. I'm always lifting something under my 'fresh' PR curl as I do heavy back exercises first, heavily utilizing the bicep. It is the same every week though, so this is not a valid reason for not gaining. It would be interesting to know what my 'fresh' PR curl is.

Exnor
04-14-2004, 04:36 AM
Sleep: 8 hours


Workout:

Thursday - Abs/Stetching

I stretched at various times in the day at work and at home, and did not have time for an ab workout.


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, grape juice (400)
Meal2 (10:30): can of low sugar baked beans (356)
Meal3 (14:00): 100g diced chicken, 1 tuna sandwhich, 2 chicken sandwhiches, chicken fried rice, 250ml OJ, bio yogurt (1199)
Meal4 (16:30): 100g diced chicken, oatmeal w/semi-skimmed milk & water, pear (586)

Unlogged from this point on

Est Cals: ~3900-4000

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xMultivitamins/minerals


Comments:

Today was the last day of work before the easter holidays.

Exnor
04-14-2004, 05:05 AM
Sleep: 7.5 hours


Workout:

Friday - Shoulders/Legs

Machine Press: 12x20kg (warmup), 10x45kg, 9x50kg*, 4x55kg*
Arnold Press: 10x12.5kg, 10.5x15kg*, 8x15kg SS 10x7.5kg
Front Raise: 12x5, 10x7.5*, 12x7.5*, SS 10x5
Dumbbell Lateral Raise: 12x5kg, 12x5kg, 12x5kg

Shrugs: 15x40kg, 12x80kg, 12x80kg (I lowered to weight to make sure I had full ROM and contracted my traps fully).

45 degree Leg Press: 15x50kg, 10x100kg, 10x150kg, 10x200kg*

I supersetted my leg workout after the leg press, I did 3 sets of each:

Leg Extention(stack): 15x16* (I am almost lifting the entire stack on this machine, if my progress continues I shall have to find a replacement within 3 weeks).
Leg Curl(stack): 8.5x7*
Standing Calf Raise(stack)(new machine - see below): 13x120*

I asked a guy in the gym to help me lift the bar on the stack of the machine I usually use so I could put the pin in, and he said it was a faulty machine, and that you could damage your back on it. He set me up for a new machine without me asking him, and said that it was a lot better. I moved to the new machine, the old one was difficult to set up anyway.)

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (10:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, juice, some nuts (505)
Meal2 (12:00): hula hoops, lucozade (500)
Meal3 (13:30): protein shake, 4 slices brown bread (500)
Meal4 (15:30): some nuts, juice, 250g chicken, spagetti, large serving broccoli (725)
Meal5 (18:30): some nuts, strawberrys, vegtable pizza, juice (750)
Meal6 (20:00): some nuts, carrot, beans, 2 slices toast, juice (560)
Meal7 (22:00): some nuts, strawberrys, 2 slices toast w/ marmilade & honey, 2 slices toast w/6 egg omelette, juice, pear (590)


Est Cals: ~4100-4200

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xZinc


Comments:

Today was one of the best Shoulder/Leg workouts I have had in a very long time, with significant gains on almost every exercise.

I am going to my parents house tommorow in the weekend for easter. I will not log my diet as it will be erratic and unusual. I will strive to consume enough calories (~3900-4000) from as clean food as possible, but it is difficult as I will not be cooking my own meals.

For this reason I will skip the posts on Saturday and Sunday.

Exnor
04-15-2004, 04:26 AM
Sleep: 8 hours


Workout:

Again, I did not weigh in today as the reading would be a bad basis for comparison, given that the workout was so early in the day. I shall weigh myself before Wednesdays workout at the usual time.

Since it was Easter Monday today, the gym closed at 2pm. There was substantial traffic on the roads and as a result I got to the gym late, at 1:15, giving myself only 45 minutes to workout, shower, change, and drink a shake. For this reason my workout volume was substantially reduced.

Monday - Chest/Tris

Dips: 15xBW, 15xBW
DB Press: 10x15, 6x22.5, 5x22.5 SS 5x15
Incline Press: The machine was broken.
Cable Crossover(stack): 10x5*, 10x5

Pushdowns(stack): 10x40, 12x45*, 7x45 SS 6x35 (this gain is most likely due to the fact my tris were not exausted at the same level they are when I do a higher chest volume)

* - Sets marked with a red asterix are Personal Bests (gains).
* - Sets marked with a green asterix are Personal Bests since my illness.
SS - supersetted.


Diet:

Todays Food Log:
Unlogged.


Est Cals: ~3900-4000

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, Zinc suppliment


Comments:

After returning home from my workout I was able to do a lot on my website.

TheGimp
04-15-2004, 05:04 AM
Do you find performing your stretching routine on a single day is adequate? I try to do mine before every workout but as you may have gathered from reading my journal I am now currently forced to work out in the cellar which makes stretching quite difficult (the floor is filthy). I was thinking about adopting something similar to what you do, spending an extended session stretching in a more suitable environment.

So you are also on industrial placement? Does this mean you are at uni? Where do you do both?

Exnor
04-15-2004, 05:18 AM
I stretch the various muscles before working them out every day, the workout/stretching I do on off days is for postural strength and balance. My overall goal is to be muscular but also have perfect postural balance. I find my stretching days to be very benificial, I have/had many muscle imbalances from years of bad posture sitting at a computer and then compounding this with when I started a weight training regime. Since taking action on these imbalances, my posture has improved dramatically.

Mabye you could stretch in your living room and then move down to the cellar when ready? I usually use a towl when im stretching on the floor, it makes it a lot more comfortable.

I'm doing a Software Engineering degree at Brighton University, and i'm currently in my year long Industrial placement that will last until this July, I then go back for another year to finish it off. I work at Mid Sussex District Council in Haywards Heath.

Exnor
04-15-2004, 08:22 AM
Sleep: 7 hours


Workout:

Saturday - Abs/Stetching

Lunge Stretch: 60secsx30
Seated Bent-over Lower Back Stretch: 60secsx2
Crunch: 1x20 reps


Diet:

Todays Food Log:
Meal1 (09:00): large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, juice (400)
Meal2 (10:30): can of low sugar baked beans (356)
Meal3 (12:45): 150g diced chicken, 250ml freshly squeezed OJ, special noodles, bio yogurt (887)
Meal4 (16:30): 50g diced chicken, oatmeal w/water & semi-skimmed milk (408)
Meal5 (20:00): some nuts, juice, 2 soft boiled eggs, 4 slices ww toast (3 w/ lightly spreaded margerine), 1/4th easter egg(!) (675)
Meal6 (22:45): juice, 250g diced chicken, large serving broccoli, large serving spagetti, 1/4th easter egg(!) (810)

Est Cals: ~3300-3400

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xZinc supp


Comments:

none.

wibble
04-15-2004, 09:46 AM
Damn, you've been busy posting Exnor! :) Good job with the PRs and the weight gain! Almost at the 170 mark! :thumbup:

Exnor
04-15-2004, 09:50 AM
Wibble: Yeah, I had to catch up a week and a half - so far i've got it them up to this Monday.

Thanks. I am yet to post the remaining 2 days, I weighed in yesterday at 171lb.

TheGimp
04-20-2004, 05:20 AM
Ah thanks for the clarification on the stretching thing. Performing the stretching upstairs before hand is an idea. For the moment it is a bit irrelevant however because I have sprained my ankle and stretching is just about the only thing it is preventing me from doing.

Exnor
04-21-2004, 05:00 AM
Sleep: 7 hours


Workout:

Weighed in at 77.6kg (171lb) [up 0.8kg (1.8lb)]

Wednesday - Back/Bis

Chins: 5xBW, 3xBW

Lat Pull(stack): 9x9, 10x8, 25x6, 12x8, 10x9 (I spent a great deal of time and reps 'fishing' for form. I've always found this exercise slightly awkward, as I seldom feel the tension in my lats over my biceps. I thought I would attempt to get it right today.)

Cable Row(stack): 10x9, 8x10*, 9x9 SS 6x7 (These were much stronger)

Narrow Seated Back(stack): 8x10, 8x11*, 5x10 SS 4x7

EZ BB Curl: 6x33kg (Cheated last rep - I feel my biceps were more fatigued than usual before I started.)

I thought I would try a different exercise for biceps today. I tried the Dumbbell Incline Curl (http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html).

DB Incline Curl (new): 18x10kg, 16x10kg, 12x10kg

DB Hammer Curl: 12x8kg, 8x8kg SS 8x5kg (At this point my biceps had reached complete failure. The final few reps were almost painful.)

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (09:00): juice, large bowl of shredded wheat bitesize w/semi-skimmed milk, banana, juice (400)
Meal2 (10:25): 100g diced chicken, can of low sugar baked beans (472)
Meal3 (01:00): noodles w/chicken, 500ml OJ, bio yogurt (885)
Rest is unlogged


Est Cals: ~3900-4000

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, Zinc suppliment, 2xEchinacea


Comments:

I have been very busy lately and have not found the time to log my diet.

Exnor
04-21-2004, 05:05 AM
Sleep: 8 hours


Workout:

Thursday - Abs/Stetching

I stretched at various times in the day at work and at home.

Crunches: 2x20


Diet:

Todays Food Log:
Unlogged

Est Cals: ~3800-3900

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xMultivitamins/minerals, 2xechinacea


Comments:

I am under quite a lot of stress at the moment, behind deadlines on my website project, and my driving test on Monday. As a result of being busy, I was unable to log my diet.

Exnor
04-21-2004, 05:13 AM
Sleep: 7.5 hours


Workout:

Friday - Shoulders/Legs

Machine Press: 15x20kg (warmup), 10x45kg, 7x50kg, 6.5x55kg*
Arnold Press: 8x11kg, 10x15kg, 5x15kg SS 12x7.5kg
Front Raise: 12x7.5, 8x7.5, 8x7.5 SS 15x5
Dumbbell Lateral Raise: 12x5kg, 5x7.5kg*, 6x7.5kg* SS 10x5

Shrugs: 15x40kg, 15x80kg, 7x100kg.

45 degree Leg Press: 15x50kg, 10x100kg, 10x150kg, 12x200kg*

I supersetted my leg workout after the leg press, I did 3 sets of each:

Leg Extention(stack): 15x17*
Leg Curl(stack): 10x7*
Standing Calf Raise(stack): 15x12*

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Todays Food Log:
Unlogged.


Est Cals: ~2800-3000

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xZinc, 1xEchinacea


Comments:

I had a day off work today to attend a dermotologist appointment in the morning, a driving lesson, complete my workout, and go out with my colleages as one of them is leaving.

My collagues and I went to a Salsa class, it was in walking distance of my gym so I went there straight after my workout at ~9:45pm.

The salsa was a good experience, I learnt some basic dance moves and got a chance to dance with many girls. I believe this is a good place to pick up women if your between 25-30, of course if you have rhythm :).

As a result of me being very busy, my diet suffered.

Exnor
04-21-2004, 05:15 AM
I will not post this weekends entry as I did not log the food and did not perform any workouts. Again, it was busy.

TheGimp
04-21-2004, 06:06 AM
So, did you pass? :)

mixta
04-21-2004, 06:13 AM
Im curious too, did you pass? :)


I will not post this weekends entry as I did not log the food and did not perform any workouts. Again, it was busy.

I know what youre saying, being busy tends to happen from time to time and puts the training and diet out of sync. Hang in there :thumbup:

Exnor
04-21-2004, 06:34 AM
TheGimp, Mixta: Nope :(. Details below.

Sleep: 8 hours


Workout:

I will now get back to my usual routine of checking my weight on Monday at the usual time, instead of the last 2 weeks on a Wednesday.

This means it has been 4 days since my last weigh in, usually it is 7.

Weighed in at 77kg (169.8lb) [down 0.6kg (1.3lb)]

I believe due to the stress of the past week and todays driving lesson, my diet has been slacking on friday and over the weekend, resulting in my first weight loss for a long time.

Monday - Chest/Tris

Dips: 15xBW, 15xBW, 15xBW
DB Press: 15x15kg, 5x22.5kg, 4x22.5kg, 6x20kg, 7x17.5kg
Incline Press: 5x60, 5x55, 3x50
Cable Crossover(stack): 8x5, 10x5

Pushdowns(stack): 13x40, 13x35, 9x35

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Todays Food Log:
Unlogged.


Est Cals: ~3300-3400

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, Zinc suppliment, 2xEchinacea


Comments:

I had the day off today for my practical driving test in the morning, at 9.37.

I failed the test. The drive was safe, but I made 2 critical errors (serious faults, as opposed to minor faults). You are allowed up to 15 minor faults, any one serious or dangerous fault is a fail.

One of which was at a mini roundabout, that was not marked or sign posted. There was one lane that split into two, I was asked to go straight on. I chose the left, soon realising from another road user that I should have chosen the right, to go straight on. Since the roundabout was so small, it was not an unsafe action, but it was still a serious fault.

The second error was during one of my two manouvers - the reverse round a corner. I was not happy about this, because I felt the examiner did not choose an adequate place for it - the road I was reversing into was very narrow and had a parked car around 1.5-2 car lengths away from the junction. When reversing, I had to give way to 3-4 cars passing in both directions, stopping for them. When I resumed I overshot the corner slightly before turning (it was a sharp turn). I could have corrected this if I had the normal amount of room to manouver, but I did not, and ended up too far away from the curb.

The rest of the drive went very well. Quite unusually for a test, I had only 1 minor fault, for what I do not know.

Due to how long it takes to book these tests, I may only have 1 more chance to pass before my holiday in August in which I would like to hire a car and drive around California. I feel very confident about passing the next one, as I now know the procedure, and will not make the same mistakes again, if I do not get too nervous.

Todays workout was terrible. After the DB Presses it felt like I had very little energy left for the rest of my workout, hence me skipping the tricep extentions. I made no gains today. I think this has a lot to do with my poor diet over the past few days.

I believe the majority of the weight loss was water, as I looked less "smooth" during the end of the weekend and tonight.

My normal diet will resume tommorow.

TheGimp
04-21-2004, 07:12 AM
Sorry to hear that. One of my good friends had to take his test 4 times before he passed. I am 21 and have not even started to learn.

How does driving in another country/hiring a car work? I thought you had to have your license for a certain number of years or is it just an age thing?

Sounds like you have had a tough few days. Stick in there, things will return to normal soon enough.

Exnor
04-21-2004, 07:51 AM
Thanks for the support. Things should start to look up now I have my diet back on track.

Well, I don't think age is a problem - you can start when you have the will, time and money.

Yeah, some car hire companies require you to have driven for over a year. Some however just require you to be over 21 and you pay a little extra for your insurance.

The dutch friend I am going with is also trying to pass his test, so that ideally we will both be able to drive, and take turns etc. Unfortunately he failed his theory test yesterday, but is retaking it tommorow.

wibble
04-21-2004, 08:00 AM
Sorry to hear about your test Exnor, no worries though, you know what to expect now and you'll nail it next time. I assume the weight you lost is only water since it was only over a period of a few days that you didn't follow your usual diet. This probably affected your workout as well.

Exnor
04-21-2004, 08:03 AM
Wibble: Thanks a lot for the support, its appreciated.

Sleep: 7 hours


Workout:

Tuesday - Abs/Stetching

Lunge Stretch: 6x30secs
Seated Bent-over Lower Back Stretch: 60secsx4
Crunch: 3x20 reps


Diet:

Todays Food Log:
Meal1 (09:00): juice, large bowl of shredded wheat bitesize w/semi-skimmed milk, banana (400)
Meal2 (10:30): 50g diced chicken, can of baked beans (508)
Meal3 (12:45): 100g diced chicken, 500ml OJ, chicken chow mein, bio yogurt (954)
Meal4 (16:30): 50g diced chicken, oatmeal w/water & semi-skimmed milk (408)
Meal5 (20:00): juice, 2 soft boiled eggs, 4 slices ww toast (1 w/ lightly spreaded margerine) (550)
Meal6 (22:45): juice, 250g diced chicken, large serving broccoli, large serving spagetti (610)

Est Cals: ~3500-3600

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xZinc supp, 2xEchinacea


Comments:
I have strong DOMS in my chest, and no DOMS in my triceps.

I am now approximately 50% the way through the CMS of my website project (Pro-G), I hope to meet the May deadline.

Rock
04-21-2004, 02:19 PM
I am impressed by the meal scheme you have here, very structured and diciplined.

Exnor
04-21-2004, 04:04 PM
I am impressed by the meal scheme you have here, very structured and diciplined.

Thanks Rock. I try to keep my meals as consistent as possible, and try to eat within every 3 hours. I have managed this in the last few months and gained weight accordingly. However, unusually in the last 3 days, due to many factors including lack of time, I have not managed to keep the food log up to date. I resumed logging from Tuesday.

On a different topic, I'm impressed by your pictures and video in the members pictures forum, you have an impressive physique. At some point I would be interested to know what your cutting routine/diet was to get to your current weight.

aka23
04-21-2004, 07:36 PM
I am sorry to hear about the driving test. You will probably be more at ease and familar with the test, and do better next time. It sounds like it is a much more difficult and comprehensive test than the one that I took.

Some small car rental companies in the United States will let you rent a car without a license. I found this out the hard way when traveling to northern California for my graduation a couple years ago. I forgot to take my drivers license with me on the plane. I had reserved a rental car before leaving, but they refused to give it to me without the license. After spending a long time on the phone with the DMV, a woman at the desk gave me a card for a non-chain company that was willing to rent the car without a license. I had to pay a more than 2x the going rate for this benefit.

mixta
04-23-2004, 01:21 AM
I agree with the others, you will definately pass the test next time. Good work on the calorie intake, it seems to hang around the 3000~3500 mark.

Exnor
04-23-2004, 06:41 AM
aka23: Yeah, hopefully it will be easier next time. That is very surprising about the license - but I am doubtful to whether a any company would let a foreigner drive in the US without a license. I am confident that either myself or my friend will have passed by August.

mixta: Thanks. My calorie intake has been lower than usual, I try to aim for 3800-4000. The main reason for me not getting in quite as many as before is because I am cutting nuts from my diet once again. I believe I may have a slight allergy to them. I am trying to find an alternative source of fat at the moment.

Exnor
04-23-2004, 06:53 AM
Sleep: 7.5 hours


Workout:

Wednesday - Back/Bis

Chins: 5xBW, 4xBW
Lat Pull(stack): 10x7, 12x8, 8x9, 9x8 SS 8x6, 6x6
Cable Row(stack): 9x9, 9x10*, 9x7 SS 10x5
Narrow Seated Back(stack): 8x10, 9x11*, 10x9 SS 8x6

EZ BB Curl: 4x33kg, 6.5x28kg
DB Incline Curl: 10x12.5kg*, 12x10kg*, 12x10kg, 12x8kg SS 8x5kg
DB Hammer Curl: 10x8kg SS 6x5kg

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (08:00): juice, large bowl of shredded wheat bitesize w/semi-skimmed milk, banana (400)
Meal2 (10:30): 50g diced chicken, can of baked beans (508)
Meal3 (13:00): 50g diced chicken, 500ml OJ, chicken fried rice, bio yogurt (508)
Meal4 (16:40): 3 small sandwhiches (Tuna, Cheese, and Turkey), 100g Chicken (566)
Meal5 (18:50): lucozade (350)
Meal6 (20:00): protein shake, 2 slices ww bread, small blueberry muffin (900)
Meal7 (22:00): juice, carrot, 250g diced chicken breast, large serving broccoli, large serving spagetti (675)


Est Cals: ~3900-4000

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, Zinc suppliment, 1xEchinacea, 1xMultivitamin (100% RDA)


Comments:

My calorie count is back on track. Hopefully I will make some better gains in the coming weeks.

One of the bonuses of my job is the free food. I work in the chief executives unit of a council, and many high profile meetings are held in adjacent rooms. Food is made by an external company and provided for these meetings. There is often much left over once the meeting has concluded. This is where I got the three sandwhiches.

Exnor
04-23-2004, 07:24 AM
Sleep: 8 hours


Workout:

Thursday - Abs/Stetching

Lunge Stretch: 3x30secs (both legs)
Seated Bent-over Lower Back Stretch: 60secsx4
Shoulder Girdle Stretch:
Crunch: 3x20 reps


Diet:

I really need some more fats here.

Todays Food Log:
Meal1 (08:00): juice, 4 slices ww bread (2 w/marlilade) (500)
Meal2 (10:30): low sugar baked beans, 50g chicken (416)
Meal3 (13:30): tuna & cucumber sandwhich, chicken fried rice, 500ml OJ (1000)
Meal4 (16:45): oatmeal, 50g diced chicken, some grapes (408)
Meal5 (20:00): juice, strawberrys, 2 soft boiled eggs w/4 slices ww bread (450)
Meal6 (22:00): juice, strawberrys, carrot, 6 egg whites w/2 slices of WW bread (420)

Est Cals: ~3300-3400

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xMultivitamins/minerals


Comments:

I noticed that I was more flexible today, most notably in my lower back. My hip flexors however are very tense, and I need to work on these.

mixta
04-24-2004, 02:04 AM
Nice Back/Biceps workout you had on Wednesday.


One of the bonuses of my job is the free food. I work in the chief executives unit of a council, and many high profile meetings are held in adjacent rooms. Food is made by an external company and provided for these meetings. There is often much left over once the meeting has concluded. This is where I got the three sandwhiches.

Sounds good to me, every bit helps towards the daily calorie total.

Exnor
04-24-2004, 03:31 AM
Thanks. I actually forgot to include a couple of PB's. It's now been edited.

Yeah, i'm struggling to reach the goal at the moment, mainly due to the lack of fats, so I try to eat every bit of food I can get.

mixta
04-24-2004, 05:15 AM
What about adding peanut butter to the bread/toast that you are having? That should bump up the fats a bit.

Exnor
04-24-2004, 12:01 PM
mixta: As mentioned before, I am cutting nuts from my diet once again. I believe I may have a slight allergy to them. I am trying to find an alternative source of fat at the moment.

ryuage
04-24-2004, 01:19 PM
try avacado or some oily fish... otherwise down some oils :)

wibble
04-24-2004, 02:17 PM
I take 2 tablespoons of EFA oil in a shot of OJ. Helps me drink it quickly and covers the taste somewhat. :)

Exnor
04-24-2004, 06:23 PM
Thanks for the tips. As well as my morning EFA suppliment I may start to take a tablespoon of flaxseed oil as well as possibly mixing some olive oil in some juice.

Tonight, during talking to my friends over the internet, they were taking pictures of their flexed arms in comparison. Some of them have started working out, so were happy with their gains. I joined in, and the picture is attached. I have not posted any progress pictures yet, but will do so very soon as I approach my goal.

My arm lacks substantial definition, mainly due to water and extra fat gained on my bulk so far. I intend to cut after reaching my second short term goal, hopefully by the end of June, at which time I will begin cutting for my holiday in late August.

ryuage
04-24-2004, 07:41 PM
how big are the pythons measuring these days.

ChrisH
04-24-2004, 08:20 PM
I've read a small part of your journal. You are pretty much the same as me. I did a big bulk a while ago, but im planning on another big one starting next week, for 10 weeks.
Good luck, keep at it.
I have to eat slightly more I think, because I cycle everywhere (no car, and its peaceful to cycle).


I read a bit more, and you are slightly behind me. I need to get everything sorted before you overtake me dude!


I'll keep an eye on your journal, you keep an eye on mine. Kick my ass if I start forgetting to update.

ChrisH
04-24-2004, 08:28 PM
Oh and by the way, the last bulk I did, I got from 150 to 180. I counted everything in calories and g of protein. Tried to aim for 4000cals and 300g or protein.
Some how I just jumped from 70kg to 80kg. Not sure how, but I remember being at 70 one day and then 80 another day, but nothing in between.
So, basically, keep it up, but you probably shouldn't eat as much as I did, because I was forced to cycle everywhere.

aka23
04-25-2004, 12:23 AM
Thanks for the tips. As well as my morning EFA suppliment I may start to take a tablespoon of flaxseed oil as well as possibly mixing some olive oil in some juice.

Flaxseed oil and olive oil are both good ways to increase fat intake. There are many possible ways to use olive oil besides mixing it with juice. It is often combined with meats/poultries/fish and grains to enhance the taste. More detailed information is listed at http://www.elenigourmet.com/using.htm .

Exnor
04-25-2004, 02:19 AM
ryuage: I would not call them pythons, the angle I had to get into the achieve the shot against the mirror works well in my favour. The last time I measured they were around ~13.5-13.7".

ChrisH: Thanks for your support. You are slightly shorter and heavier than me, so you most likely have more mass. Your bench press and deadlift 1RM is also very impressive, if I was to compete against you I would have my work cut out.

My calorie aim is also 4000 cals, but I have had trouble reaching it as of late due to lack of fats.

The cycling sounds very good, I imagine you are also quite a bit more cut than me too. I hope to get to around 85kg (~187lb) by the end of july and then cut up for a couple of months before my holiday. While cutting I may also do lots of cycling and running.

I'll keep a check on your journal.

aka23: I used flaxseed oil every day before I began cutting things out of my diet for allergy reasons, and it was fine. Thanks for the tips. I currently use olive oil to fry my chicken and eggs, but intend to also mix it into some kind of drink to meet my fat requirements.

mixta
04-25-2004, 02:59 AM
Nice arm pic Exnor, sorry about the bad suggestion. I totally forgot about you cutting out nuts from your diet :bang:

Exnor
04-25-2004, 03:41 AM
Thanks. No problem with the suggestion, I welcome them all. I can't expect everybody to read and remember every post I make!

mixta
04-25-2004, 04:34 AM
Lol, cheers! :)

TheGimp
04-25-2004, 04:57 AM
Those delts are looking pretty good

Exnor
04-26-2004, 03:44 AM
TheGimp: Thanks.

Sleep: 7.5 hours


Workout:

Friday - Shoulders/Legs

Machine Press: 20x20kg (warmup), 10x45kg, 8x50kg, 8x55kg*
Arnold Press: 20x10kg, 11x15kg*, 3x17.5kg*, 7x15 SS missx10 (I must have pulled a muscle in my wrist, it was quite painful).
Front Raise: 15x7.5*, 8x7.5, 8x7.5 SS 15x5
Dumbbell Lateral Raise: 5x7.5kg, 12x5kg* SS 13x5

Shrugs: 15x40kg, 15x80kg, 15x80kg SS 10x40kg

45 degree Leg Press: 15x50kg, 10x100kg, 10x150kg (super slow)

I supersetted my leg workout after the leg press, I did 3 sets of each:

Leg Extention(stack): 15x18*
Leg Curl(stack): 8.5x7
Standing Calf Raise(stack): 15x13*

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (08:00): juice, 4 slices ww bread (2 w/marlilade), banana (400)
Meal2 (10:30): low sugar baked beans, 50g chicken (416)
Meal3 (13:00): 50g diced chicken, 500ml OJ, special noodles, 2 small ww ham salad sandwhiches, small turkey sandwhich, bio yogurt (1203)
Meal4 (16:40): 150g diced chicken, large serving oatmeal w/semi-skimmed milk & water (524)
Meal5 (18:50): lucozade (350)
Meal6 (20:00): protein shake, 4 slices ww bread (700)
Meal7 (22:00): juice, 250g diced chicken breast, large serving broccoli, large serving spagetti, strawberrys, carrot (675)


Est Kcals: ~4200-4300

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xZinc, 1xEchinacea, 1xmultivitamin (100% RDA)


Comments:

I had a good workout today, and im quite happy with my progress on the machine and arnold press.

mixta
04-26-2004, 05:48 AM
Nice workout there, plenty of Personal Bests there which is good to see. Nice calorie increase too, meal 3 would have kept you busy :)

Exnor
04-26-2004, 09:58 AM
It certainly did. Record meal time of over 1 hour... :)

wibble
04-26-2004, 04:17 PM
Arms are looking good Exnor! Good job on all the PRs as well, that was a nice workout! :) That was some nice eating in Meal 3 also. 1200 cals, BAM! :D

Exnor
04-27-2004, 04:43 AM
wibble: Thanks for the compliments!

Sleep: 9 hours


Workout:

Saturday - Rest


Diet:

Todays Food Log:
Meal1 (10:30): cereal, banana, juice (400)
Meal2 (12:30): low sugar baked beans, 2 slices WW bread, apple, strawberrys, juice (635)
Meal3 (15:00): Battered fish & mash potato with salad (800)
Meal4 (18:00): BBQ (1 chicken leg, sausage, bun, salad, rice w/sweetcorn, sweet potato) (800)
Meal5 (20:30): protein shake (350)
Meal5 (22:00): 6 egg omelette (1 yolk) w/2 slices ww bread, juice, strawberrys (500)
Meal6 (00:00): 2 slices ww bread w/marmilade, apple (250)


Est Cals: ~3700-3800

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, Zinc suppliment


Comments:

The weather was unusually good today, so as a result I spent much of the day outside in the Sun. I went to a pub with my flat mates, then had an evening BBQ. After the BBQ I played some badminton with my female flatmates, and a friends girlfriend. After that I played a long game of football with my flat mate steve and 3 friends, against some children/teens across the road. They dominated the game and the final score was something like 15-2, our team simply did not have the stamina to compete with them. I had the stamina, but just no skill, I am not a very experienced footballer.

I spent the remainder of the evening on my website project.

mixta
04-27-2004, 06:47 AM
Nice way to spend the Saturday, BBQ's rule! Thats a big score for a football match. At least you had the stamina to keep up with them. Whats the weather like where you are and what season is it over there?

Exnor
04-27-2004, 07:13 AM
mixta: Yeah, it was one of the most relaxing days i've had in a few months. Every day of the week I am either working or in the gym, so it's very nice to have a day like this, however at points I felt like it was 'wasting' a day, as my website project has a closing deadline.

Yes, it was a big score. The kids/teens played most of the match, and in the last hour or so they brought on one of their friends (or relatives?) who must have been about 30-35. He had quite a big build and a couple of my friends are quite skinny, one of them was voilently tackled by him and flew through the air. Luckily he was not hurt, but he was not pleased and a fight nearly broke out. Apart from that, it was a fun game.

Normally at time of the year the weather is pretty avarage, nothing special (considering I have only lived in this part of the country for 2 years). However, over the past two weeks its been very hot and sunny, almost summer weather.

I assume in Australia the hottest part of the year is around December? I cannot imagine that :)

Sleep: 8 hours


Workout:

Sunday - Abs/Stetching

Lunge Stretch: 60secsx30 (plus multiple times throughout the day)
Seated Bent-over Lower Back Stretch: 60secsx3
Crunch: 3x20 reps
Wall shoulder girdle stretch: 2x10 reps


Diet:

Todays Food Log:
Meal1 (09:30): flakes cereal w/semi skimmed milk, juice (400)
Meal2 (11:45): baked beans, 2 slices ww toast, juice, apple (605)
Meal3 (14:45): 3 soft boiled eggs, 4 slices WW bread, carrot, strawberrys, juice (750)
Meal4 (17:30): protein shake, some strawberrys (360)
Meal5 (20:00): 250g diced chicken, large serving broccoli, large serving spagetti, flaxseed oil (1000)
Meal6 (22:00): 2 slices toast (1 w/ marmilade, 1 w/ honey) (350)

Est Cals: ~3500-3600

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xZinc suppliment


Comments:

I spent most of the day on my website project.

TheGimp
04-27-2004, 08:24 AM
What did you drink at the pub? :)

Sounds like a great time :thumbup:

Exnor
04-27-2004, 10:09 AM
Water :(

wibble
04-27-2004, 04:52 PM
Sounds like a good day. I can't wait till the snow melts so I can get out and play some football.

Exnor
04-28-2004, 06:40 AM
wibble: Wow, im surprised you still have snow.

Sleep: 7 hours


Workout:

Weighed in at 77.8kg (171.5lb) [up 0.8kg (1.8lb)]

I am back on track for my weight goal, although its going to be tough. According to Fitday.com, to meet my goal I need to gain about 0.811 kg per week.

My goal is 80kg or 176.3lb by 16/05/04.

Monday - Chest/Tris

Dips: 15xBW, 15xBW, 15xBW
DB Press: 10x15kg, 6x22.5kg, 6x22.5kg, 10x20kg, 10x15kg
Incline Press: 7.5x60*, 5x55, 6x50
Cable Crossover(stack): 10x4, 8x5, 7x5

All EZ bars were in use, so I attempted to use an alternative bar. I can't seem to find a photo of one on the Internet as i'm unsure of its name. I have drawn an example one (complete with 2 weights either side), see attachment.
I was heavier than it looked, I estimate around 10kg (22lb).

Lying Triceps Extension (new bar): 8x20kg, 8x20kg
Cable Rope Triceps Extension (stack): 15x25* SS 8x15
Pushdowns(stack): 8x40, 8x40, 8x40 SS 10x30

* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.


Diet:

Todays Food Log:
Meal1 (08:00): juice, large bowl of shredded wheat bitesize w/semi-skimmed milk, banana (400)
Meal2 (10:30): low sugar baked beans (358)
Meal3 (13:00): 100g diced chicken, 500ml apple juice, special noodles, crunchie (1028)
Meal4 (16:30): 100g diced chicken, large serving oatmeal w/water & semi-skimmed milk (408)
Meal5 (19:55): protein shake, 5 slices white bread (700)
Meal6 (22:00): 300g beef steak, spagetti, broccoli, carrot, juice (765)


Est Cals: ~3600-3700

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, Zinc suppliment, 1xEchinacea


Comments:

Despite my lack of gains today, it was a good workout. My chest and triceps were completely fatigued.

Exnor
04-28-2004, 08:21 AM
Sleep: 7.5 hours


Workout:

Tuesday - Abs/Stetching

Lunge Stretch: 6x30secs

Others Skipped.


Diet:

Todays Food Log:
Meal1 (08:00): juice, large bowl of flakes cereal w/semi-skimmed milk, banana (400)
Meal2 (10:30): low sugar baked beans, 50g diced chicken (416)
Meal3 (13:00): 50g diced chicken, tuna and cucumber sandwhich, 500ml apple juice, special noodles, bio yogurt, plum (1166)
Meal4 (16:00): 55g brie with bagel, plum (450)
Meal5 (20:00): italian restaurant meal (large mixed salad starter with vinigrette dressing, large cheese & tomato pizza) (~1000)

Est Cals: ~3500-3600

Suppliments & Medication
Omega 3 Pure Fish Oil 550mg, 1xZinc supp, 1xmultivitamin (100% RDA)


Comments:

I have strong DOMS in both my chest and triceps.

After work, I went out tonight with my flat mates for an italian meal. I really needed to work on my website project but did not want to be left out. I will have to make it up on my next free evening (Thursday eve).

As a result of me going out I was unable to perform my usual abs/stretching routine. I do not think this is significant as I now do some basic stretches at every opportunity (even sometimes at work). I will work on my abs again on Thursday.

I suspect I consumed a much higher intake of fat today than usual, the pizza at the restaurant, and meal4 which contained Brie, a cheese quite high in fat. It was unitentional and I hope to not repeat it again for some time.

wibble
04-28-2004, 08:38 AM
Nice chest/tri workout!

Yeah we still have a lot of snow...the ski hill is still open and some snow banks are as high as houses. To top it all off, its snowing out right now. We broke our previous records for snow this year, and believe me, there was no shortage of it any other year. I don't expect we'll lose it until June.

Exnor
04-28-2004, 10:15 AM
wibble: Thanks. When does the snow usually start? That is one long winter time...

I was asked recently about how much I have physically changed since lifting.
Using the recent arm picture I compiled a collage of photos I managed to find of me in the last few years.

I was shocked to see the some of the photos, I was skinnier than I thought before lifting - my arms are particularly, literally no fat or muscle to speak of.

The difference between the second photo and extreme right photo is approximately 14kg (~31lb - 2.2 stone).

aka23
04-28-2004, 12:48 PM
The collage really makes your progress noticeable and makes the current picture seem more impressive. That is quite a change since the 1999 picture. Nice work.

Exnor
04-29-2004, 08:33 AM
Thanks Aka.

Exnor
04-29-2004, 08:47 AM
If anyone reading the journal can identify the aforementioned bar, it would be greatly appreciated.

wibble
04-29-2004, 09:15 AM
Good work Exnor, you've made a huge difference in your appearance! :)

It starts snowing here usually in September/October. I think winter came earlier than normal this year, but usually by Halloween theres a couple feet of snow on the ground. We only get about 3 months of Summer, then like 1 month of Fall and then winter starts. Then we might get 2 months of spring with snow off and on and then "summer".

As for the bar, we have that one at our gym too, except ours weighs about 45-50lbs. I use it do do my shrugs. I've always just called it a shrug bar.

TheGimp
04-29-2004, 09:16 AM
It's a triceps bar.

Here's (http://www.argos.co.uk/webapp/wcs/stores/servlet/ProductDisplay?storeId=10001&langId=-1&catalogId=1751&productId=93932&Trail=C$cip=12298>C$cip=12331>C$cip=12338&categoryId=12338) a link to one as part of a set at Argos.

Exnor
04-30-2004, 03:20 AM
Wibble: Thanks. That is amazing - so it's very cold most of the year. The bar I illustrated is definitely not a shrug bar - it's not big enough. It's difficult to imagine the dimentions of the bar from such a basic picture.

TheGimp: Thanks, I searched on that phrase and it seems thats indeed what is it called.

This is very similar to the bar I used:

http://bestbuyfitness.webdirectbrands.com/product_images/pid_139.jpg

wibble
04-30-2004, 10:41 AM
Ahh yeah thats a better picture. Its a LOT smaller than the shrug bar at my gym. ;)