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View Full Version : New Start, New Goals, Total Dedication



Ğragons
09-30-2004, 05:03 PM
well some of u might of seen my last journal, it was goin well lost 4-5lbs, probably put a few on since then as i took 2 week break eating almost anything, and only real exercise was football training. So anyway this is how my lifes gonna change just to get to where i wanna be for January, when i was aiming to start a slow bulk to add more muscle, iff im cut enough, maybe ill need to postpone it by a month or so, but iff i stick to my schedule i should be ok.

So... The Goals

im gonna be mean on myself and say im 23%bf i think it might be a tad lower, but probably not much.

Current Stats

Height: 6'0
Weight: 217lbs
Forearms: 12"
Biceps: 16"
Chest: 43"
Waist: 41"
Neck: 16"
Calfs: 15"
Thighs: 26"

Goals For January 1st

Height: 6'0
Weight: 190-200lbs
BF: 15%

The Rest im not sure about as they are measurements, so i guess there all gonna go down, apart from my forarms and my thighs where i dont think there is much fat to lose. and maybe an inch of my biceps.

The Plan

1. Solid Diet
2. 1 Cheat Day On Saturdays, When Ill Eat Cleanly Just More.
3. Mod Beer, Drinking On 16th Sept, and then 23rd November.
4. Workout 5 times a week(Split to come)
5. Run at least 90 minutes a day, 30 mins morn, 30mins afternoon, 30mins night
6. Row at least 20 minutes a day
7. Give 100% effort at football training
8. Be Sexy
9. Sleep At Least 7-8 hours a night.

The Gym Split

Monday: Chest/Legs/Tri's/Abs
Tuesday: Back/Shoulders/Biceps
Wednesday: Chest/Abs
Thursday: Shoulders
Friday: Biceps
Saturday: Football Game
Sunday: Off

just gonna warm up before i run in the mornings.
do some situps, pressups stuff like that, then jog for atleast 20mins and do some sprints iff i can make it :p

The Diet

gonna stick to 1 diet, and eat what i can, be easier when i got more money

Breakfast: Eggs/Protein Shake
Dinner: Vyomax Bar/Meat/Cheese
Tea: Chicken Or Fish
Late Night: Protein Shake

Cals: 1500-1800
Prot: 200g
Carbs: 40-50g
Fat: 25-30g

The Cardio

1. 30 min before breakfast
2. 30 min before dinner
3. 30 min late night
4. 20 min rowing(Gym)
5. 15 min Stair Climber(Gym)

i gotta say im feeling good abotu this now, just a matter of keeping my head and getting dedicated again, this time its gotta be for real.

any of u got any comments, just put em in, ill listen and each week, probably monday i will add my weight, im even gonna get my mum to buy me some scales :-o

anyway dont think ive missed anything

Laterz

BIG C
09-30-2004, 05:23 PM
Keep it up Bro!! :thumbup:

Beast
09-30-2004, 05:55 PM
Wow, you'll be spending a ****load of time in the gym! lol

Good luck

SW
09-30-2004, 06:32 PM
Go Dragons! Nice to see this dedication, I know you'll be able to get your goals!

Jabberwocky
09-30-2004, 09:36 PM
This journal just feels sexier for some reason. Good luck with goals!

Jabberwocky
10-02-2004, 10:08 PM
Hey brother i'm looking for the total dedication where it be=D!?

Ğragons
10-03-2004, 06:53 AM
Been Ill for 3 days, been in bed, and played football yesterday, came home and totally was nackered, i just fell on my bed coz i didnt have any energy to move, and fell asleep, today i feel better tho, bit of the old ****s still and an iffy stomach, but ill be on it tomorrow, looking forward to it actually.

BIG C
10-03-2004, 09:12 AM
Hope you feel better Bro!

Ğragons
10-04-2004, 06:37 AM
4th October 2004

Started My New Little Routine Today, However i didnt manage the 30 mins run i promised 3 times a day, i missed the morning run due to oversleeping, and got out at 1 to run round the beach, i timed myself and it came out as 15:26 secs, not bad...

seeing as tho i dont normally run longer than 7 mins or so, the wind was so hard to run against too it was unbelievable, and my calfs were burning like fcuk :p

anyway, its chest day tonight at the gym, + a little run before and after, will post later

ciao.

Jabberwocky
10-04-2004, 01:36 PM
running ugh. I am just now attempting to start it again, what sort of shoes you wearing?

Ğragons
10-04-2004, 04:12 PM
just my general day to day trainers

anyway todays workout

4th October

Diet: cant be bothered posting it all, prolly 1600 cals, 200g prot, 60g carbs, 60g fat.

The Workout

Bench Press Machine - (45kg - 1*8) (55kg - 1*8) (65kg - 1*8) (75kg - 1*8) (85kg - 1*4)
Bench Press - (40kg - 1*8) (60kg - 1*8) (70kg - 1*8)
Smith Machine Incline - (40kg - 2*8) (55kg - 3*8)

Seated Dips - (60kg - 1*8) (70kg - 1*8) (80kg - 1*8) (90kg - 1*8) Personal Best
Tricep Rope - (15kg - 4*8)
Tricep Pushdown - (40kg - 4*8)

The Cardio

Running - 15 mins
Walking - 60 mins
Short And Sweet, Generally a Good Little Day, May It Continue :p

Chubrock
10-04-2004, 04:56 PM
Everything looks pretty good in here buddy. Good luck with everything. I think I posted this quote in somebody's journal once before, but remember "A day without testing yourself, is a wasted day."

BIG C
10-04-2004, 06:57 PM
Great job on the dips! Getting stronger :thumbup:

SW
10-04-2004, 07:35 PM
Keep it up bro! /pwn that ****!

Ğragons
10-05-2004, 07:13 AM
5th October 2004

Chubrock cheers dude, feeling good on these runs :P

Bic C Ill Stack It Next Time :D

Will Cheers Ears

The Diet

Large Pear
Coffee With 25ml Milk
Tuna + Salad Cream

The Cardio

14mins 8 seconds running, gotta be burning 300 cals on these runs maybe more

The Workout

Going Later Tonight, Will Post then

BIG C
10-05-2004, 10:14 AM
Bic C Ill Stack It Next Time :D


I'll be watching for it. Good luck Bro!

Ğragons
10-05-2004, 05:20 PM
aint hitting 30 mins each run, im prolly getting in 45 mins running day, building my way up to it, just to let ya know :p

Ğragons
10-06-2004, 08:47 AM
6th October 2004

no workout today, diet is generally good, had a 90 min game of footy with my m8s before, and got football training tonight, so the running is getting into shape :p
never know i might actually be losing some fat ';)

ryuage
10-06-2004, 08:57 AM
nice to see you dedicating a new plan... I myself will be back on track tomorrow, I've been on a 17 day cheat muahahaha... last night was 2 desserts = 2 hot brownies covered in fudge with ice cream easily 2000 calories :omg: my stomach is still feeling it... last day to stuff myself

Ğragons
10-07-2004, 08:18 AM
7th October

Having a day off, i tell thee i have earned it, ive ran so much and put so much effort into football training that i can hardly move :P, feeling strong and fit and i even managed to keep up with 2 of the fastest guys in my team, on sprints. :)

found out we are training 2-3 times a week now, so its all gonna help :)

no workout planned until monday when i get fully back into it, concentrating on running this week

Bruteman
10-08-2004, 09:46 PM
Another "new" journal! You guy's are killing me! I can't find anyones journal's lately! :p

Let's stick with the program this time dude. We'll be here to support/motivate you. :)

Ğragons
10-11-2004, 06:39 AM
11th October 2004

today is the new start to the workouts too, i spent a bit of time with my m8, he asked me to help him get into the gym more, and says he can get to the gym 4 times a week with me so it will be a bit fun, we sorted out what days we're gonna do what, and we are on the same diet, that i kinda copied off ericg :p, so anyway tonight is the first workout, im gonna bench my max or more tonight, so watch out ;P

The Workout

Dumbell Bench Press - (100kg - 1*8) (120kg - 2*8) (140kg - 1*8) Personal Best
Incline Dumbell Bench Press - (100kg - 4*8)
Cable Crossovers - (25kg - 1*8) (35kg - 1*8) (45kg - 2*4)

Seated Dips - (65kg - 1*8) (75kg - 1*8) (85kg - 1*8) (100kg - 1*6) Personal Best
Tricep Rope - (15kg - 4*8)
Tricep Pushdown - (40kg - 4*8)

SitUps - (2*20) (1*15(15kg weight on me))
Pressups - (3*15)



The Diet

Bad Diet, didnt have the right stuff :P, do now tho.

Ğragons
10-11-2004, 02:36 PM
ok u can all tell me im a meathead now :P

mattburns
10-11-2004, 04:52 PM
your a meathead. lol.

i only have space for incline db presses atm and the most ive managed is 95lbs lol.

Chubrock
10-11-2004, 05:58 PM
Dang fella. Great workout. Everything is lookin' ace.

BIG C
10-11-2004, 08:54 PM
Good chest/ tri session Bro!

Ğragons
10-12-2004, 05:31 AM
Chubs Thx kiddo

Big C quite pleased myself :P

anyway

12th October

The Diet

12:30pm - Oats With 100ml Milk - (Cals: 160 || Prot: 9g || Carbs: 16g || Fat: 3g)
15:00 - 50g Roast Pork/Tuna/CottageCheese - (Cals: 250 || Prot: 55g || Carbs: 3g || Fat: 7g)
17:15 - 1slice WW bread/beef paste - (Cals: 180 || Prot: 6g || Carbs: 10g || Fat: 5g)
18:00 - 2 Whole Eggs/1 Egg White - (Cals: 171 || Prot: 16g || Carbs: 0g || Fat: 10g)

Th Workout

no workout today, me and my m8 goin, mon, wed, fri, sun.

running tonight for a swift 25 mins i guess

mattburns
10-12-2004, 05:55 AM
u plannin on postin any pics?

Ğragons
10-12-2004, 05:59 AM
u plannin on postin any pics?

probably only when im down to 200.

actually might do some later iff i can find my dads digi cam, just checked myself out in the mirror and i look half decent :P

Beast
10-12-2004, 07:45 PM
Dumbbell presses looking strong, MEATHEAD!

Mannequin
10-12-2004, 08:15 PM
Wait a sec... By football do you mean soccer?

Bruteman
10-16-2004, 12:59 AM
:windup:

BIG C
10-16-2004, 01:40 AM
:windup:
:whip:

mattburns
10-17-2004, 04:23 PM
ermmm :windup:

Ğragons
10-18-2004, 10:46 AM
err yeah football = soccer.

after some personal issues and a night or two on the tiles. kept my running and fitness up, got workout tonight with one of meh m8's.

Started work also today, YAY ME!!!!!

The Diet

1 apple
1 pear
tuna/mayo/sweetcorn
quaker oats with 100 ml milk
protein shake
3 Whole Eggs/Scrambled
Vyomax Protein Bar
50g Corned Beef
50g Lean Beef

Cals: 1100, Prot: 150g Carbs: 75g Fat: 16g

So Far

Workout

Dumbell Bench Press - (100kg - 1*8) (120kg - 2*8) (140kg - 1*8)
Dumbell Incline Press - (100kg - 4*8)
Pec Dec - (50kg - 2*8) (60kg - 2*8)

Seated Dips - (85kg - 1*8) (95kg - 1*8) (100kg - 2*8)
Tricep Pushdown - (35kg - 3*10) (40kg - 2*8)
Tricep Rope - (15kg - 4*8)

mattburns
10-18-2004, 11:33 AM
nice one on gettin the job :)

where u workin at?

Ğragons
10-18-2004, 02:10 PM
nice one on gettin the job :)

where u workin at?

agrilek with meh dad.

BIG C
10-19-2004, 12:14 AM
Good workout!

Ğragons
10-19-2004, 11:37 AM
19th October 2004

The Diet

not bad, but to many carbs i guess. couldnt be hlped i got up to late to make my stuff for work.

Plain Oats
2 Apples
Beef/Mash/Carrots/Peas
Chocolate Bar(Shoot Me)
Tuna Baguette

Cals: 1300 || Prot: 80g || Carb: 90g || Fat: 25g

no workout today, as i said my m8 and i , are training together so its , mon/wed/fr/sun split.

Mannequin
10-19-2004, 01:33 PM
Keep at it. I'd like to see what sport specific exercises you are adding to your workout. I am looking to get the ol soccer (er...football) stamina back as well. Lately the only time I have had on the pitch has been on FIFA 2004.

Ğragons
10-19-2004, 02:54 PM
Keep at it. I'd like to see what sport specific exercises you are adding to your workout. I am looking to get the ol soccer (er...football) stamina back as well. Lately the only time I have had on the pitch has been on FIFA 2004.

im a goalkeeper.

in my old team, won player of the year 2 times, and players player of the year :p
so im quite good.

but since i started training about 2months ago, im 10x fitter, and can run for atleast 20 mins without nearly dying

Ğragons
10-20-2004, 11:46 AM
20th October 2004

The Diet

oats
apple
chicken/rice
tuna baguette

Dont ask about today, brother has chicken pocks, i think ive got them, feel quite unwell :-s so no workout till im better, did a lot of back and shoulder work at work today anyway :p

Mannequin
10-20-2004, 01:16 PM
Go to the gym anyways. If you pass on the pox, itll help clear out the gym.

Ğragons
10-21-2004, 11:14 AM
Workout tonight, Back/Shoulder/Lats.

will post later dont ask about the diet, its been crap again today :p

ryuage
10-21-2004, 03:55 PM
stop it with the diet dragons dammit Im gonna fly over there and shove your meals in your mouth! :D

BIG C
10-21-2004, 07:38 PM
Hope you didn't get the pox bro!

Keep hittin the gym!

Ğragons
10-22-2004, 10:18 AM
stop it with the diet dragons dammit Im gonna fly over there and shove your meals in your mouth! :D

good news, read below :p

Ğragons
10-22-2004, 10:21 AM
22nd October 2004

The Diet

ALL GOOD

2 Whey Protein Shakes
Tuna/Mayo/Cucumber/Beetroot/Sweetcorn
1 Apple
Plain Oats

Cals: 900 || Prot: 150g || Carbs: 55g || Fat: 23g

The Workout

went to the doctors, got some tabs, said lay off being around people for a few days, have bad rash, it isnt chickenpox :P thank god, my mam thought it was mumps.. but he says its just a rash and give me some tabs.. all be ok soon :p

Bruteman
10-22-2004, 11:48 PM
D@mn! Everyone gettin' sick.
*exits covering mouth and nose*

ryuage
10-23-2004, 05:20 AM
why so low on the cals dragon?

Ğragons
10-25-2004, 11:06 AM
25th October 2004

i think my dip in diet and training has gone, i woke up this morning with a desire to gte a 6 pack on the show ;p and some big armour plates..
it took about 3 weeks to get back on track but im here :p

The Diet

Banana - Cals: 100 || Prot: 0g || Carbs: 15g || Fat: 1g
Oats - Cals: 180 || Prot: 9g || Carbs: 12g || Fat: 2g
Tuna/Salad - Cals: 200 || Prot: 35g || Carbs: 8g || Fat: 1g
3 Whole Eggs/1 Egg White - Cals: 250 || Prot: 20g || Carbs: 1g || Fat: 13g
Whey Protein Shake - Cals: 184 || Prot: 45g || Carbs: 1g || Fat: 1g
Vyomax Protein Bar - Cals: 200 || Prot: 15g || Carbs: 20g || Fat: 5.5g
2 Steaks - Cals: 230 || Prot: 50-60g || Carbs: 2g || Fat: 10g

thats so far today

chest/tri's tonight, be back later :)

The Workout

Dumbell Bench Press - (100kg - 1*8) (140kg - 2*8) (150kg - 1*6)Personal Best
Incline Bench PRess - (30kg - 2*8) (50kg - 1*8) (40kg - 1*8)
Pec Flys - (25kg - 3*8)
Pec Dec - (55kg - 3*8)

Seated Dips - (65kg - 1*8) (75kg - 1*8) (85kg - 1*8) (100kg - 1*8)
Tricep Rope - (15kg - 4*8)
Tricep Pushdown - (35kg - 4*8)

Ğragons
10-25-2004, 03:23 PM
im not playing games no more :)

BIG C
10-25-2004, 03:25 PM
im not playing games no more :)
:thumbup:

Great job on the dumbell press!

Chubrock
10-25-2004, 03:28 PM
Nice damn chest session buddy. I'm just starting to do Incline, and it's taking some time getting used to.

Beast
10-25-2004, 06:48 PM
:thumbup:

Great job on the dumbell press!
:withstupi

Ğragons
10-26-2004, 11:05 AM
thanks, im pleased :p

no workout tonight, its mon/wed/fri/sun as i mentioned a bit ago..

diet has been superb AGAIN :-o

The Diet

Vyomax Protein Bar - Cals: 200 || Prot: 16g || Carbs: 20g || Fat: 5.5g
1 banana - Cals: 100 || Prot: 0g || Carbs: 10g || Fat: 0g
Plain Oats - Cals: 200 || Prot 10g || Carbs: 16g || Fat: 2g
Tuna/Salad - Cals: 220 || Prot: 30g || Carbs: 10g || Fat: 0g
200g Chicken - Cals: 400 || Prot: 50g || Carbs: 1g || Fat: 15g

how dya like that :-o

Ğragons
10-26-2004, 11:07 AM
protein shake/eggs to come btw :p

Ğragons
10-27-2004, 11:22 AM
The Diet

Oats with 100ml milk - Cals: 230 || PRot: 10g || Carbs: 16g || Fat: 4g
1 pea - Cals: 100 || Prot: 0g || Carbs: 15g || Fat: 0g
Tuna/Salad - Cals: 260 || prot: 36g || Carbs: 15g || Fat: 3g
Fish - Cals: 200 || prot: 25g || Carbs: 1g || Fat: 2g
Steak - Cals: 560 || prot: 75g || Carbs: 2g || Fat: 18g

The Workout

Dumbell Shoulder Press - (50kg - 1*8) (70kg - 1*8) (75kg - 1*8)(110kg - 1*8)
Machine Shoulder Press - (25kg - 1*8) (35kg - 1*8) (45kg - 1*8) (55kg - 1*8)
Upright Rows - (20kg - 1*8) (30kg - 3*8)
Shoulder Shrugs - (110kg - 4*8)

Lat Machine - (40kg - 1*8) (80kg - 1*8) (100kg - 1*8) (110kg - 1*8)

Arm Curl - (30kg - 3*8) (25kg - 2*8) (20kg - 2*8)
Dumbell Bicep Curl - (30kg - 4*8)
Dumbell bicep Curl Sit Down - (30kg - 2*8)

mmmmm tender :p

Ğragons
10-27-2004, 03:27 PM
felt good today on shoulders, surprised tbh, i feel so tired :-s

all work and no play :P

mattburns
10-27-2004, 04:29 PM
on the upright rows did u use the machine? i used it the other day but it didnt seem as hard as with a barbell.

Ğragons
10-27-2004, 04:30 PM
depends whats free

ryuage
10-28-2004, 06:17 AM
looking a lot better in here dragons, keep it up!

Ğragons
10-28-2004, 10:48 AM
ta

October 28th 2004

The Diet

Oats with 100ml milk - Cals: 250 || Prot: 12g || Carbs: 16g || Fat: 4g
100g Lean Corned Beef - Cals: 250 || Prot: 30g || Carbs: 1g || Fat: 11g
Tuna Salad - Cals 250 || Prot: 35g || Carbs: 25g || Fat: 2g
Whey Protein Shake - Cals: 180 || prot: 45g || Carbs: 1g || Fat: 1g
300g 95% Fat Free Turkey - Cals: 270 || Prot: 60g || Carbs 3g || Fat: 3g

The Workout

Post Later. Not sure what my m8 wants to do tonight, coz he didnt come last night, so we will see :_o might be light chest sess

Ğragons
10-28-2004, 10:48 AM
oh and respect me sticking to a diet for a whole 4 days :D

Ğragons
10-28-2004, 01:27 PM
didnt workout tonight, we were to fatigued ;)
anyway its not a workout night, so we went to tesco...

and i stocked up on chicken and turkey :)

muhaaaa

Mannequin
10-28-2004, 08:05 PM
oh and respect me sticking to a diet for a whole 4 days :D

Kudos on teh diet. :thumbup:

Not so much on the loss of a workout today. How are you ever gonna be like Kahn...or even Seaman. I am sure they never skip a workout. Ha that guy's name is Seaman. Oh well, You've been doin awesome. Keep it up

Ğragons
10-29-2004, 03:44 PM
October 29th 2004

did shoulders with my m8 AGAIN :p

Shoulder Press - (20kg - 1*8) (30kg - 1*8) (40kg - 1*8) (50kg - 1*8)
Shoulder Shrugs - (40kg - 4*8)
Upright Rows - (20kg - 1*8) (30kg - 1*8) (40kg - 2*8)

Arm Curls Sat Down - (20kg - 4*8)
Arm Curls Stood Up - (20kg - 2*8) (30kg - 2*8)

Bicep Curls - (35kg - 4*8)
Bicep Sit Down - (25kg - 4*8)
Bicep Machine - (50kg - 2*8)

The Diet

Oats - Cals; 200 || Prot: 13g || Carbs: 25g || Fat: 4g
Chicken 95% fat free - Cals: 115 || Prot: 21g || Carbs: 1g || Fat: 3g
Chicken Salad - Cals: 300 || Prot: 60g || Carbs: 25g || Fat: 3g
Chicken - Cals: 200 || Prot: 40g || Carbs: 2g || Fat: 3g

EdgeCrusher
10-29-2004, 07:48 PM
dragons you're calories are so low you're gonna lose a LOT of muscle if you keep going in that direction.

Ğragons
10-30-2004, 12:59 AM
yeh prolly, but honestly, while ive been dieting ive got stronger, and things have gotten bigger, im refeeding saturday and sunday... cleanly too.

everything looks fine right now, and iff i lose the odd bit of muscle then so be it, i never said i wanted it overnight did i :p

but i know what u mean, iff i lose to much muscle ill take them up. but i cant eat that much anyway, it just doesnt feel right, so i dont know what ill be like when i bulk :p

and omg, i can see the top of my abs :-o shock shock, horror

Bruteman
10-30-2004, 01:34 AM
You're on a little bit of a roll lately dude. Keep it up.

ryuage
10-30-2004, 08:16 AM
good job, someone musta knocked some diet sense in you :)

Ğragons
10-31-2004, 10:09 AM
i get my clenbuterol tabs tonight, :-o

they've worked wonders for my m8, lets hope they do for me :p

Beast
10-31-2004, 10:48 AM
Yeah, tell me how the clen works, man. Also, what dosage will you be using?

Ğragons
10-31-2004, 10:56 AM
well i cant remember each tab dosage until i go and se him, but my m8 takes 1 in the morning, 1 in the afternoon, 1 at night, 1 day on, 1day off, so im planning on taking them on the days i dont do football training, because some research tells me its not good to do intensive cardio on them :p

Ğragons
10-31-2004, 03:48 PM
unexpected cardio tonight :p

must of ran about 6 miles and walked about 4 :p

we all went egging for halloween and police were crawling all over, needless to say...

i hit every house window except 1 :p
i pwn :P

mattburns
10-31-2004, 04:21 PM
lol you big kid, i just went trick or treating :p

with my nephew of course...

Ğragons
10-31-2004, 04:27 PM
respect, how much did u make?

one of my m8's got caught, i was like linford , we egged one house and the police car sneaked up to our side, so as i threw it, they were on my ass, so i got my lunch box packed in my pants and sprinted to the park with the other 3 ;)
was funny as ****, the bastards even ride around on push bikes now too, he sneaked up on us, and got an egg on his helmet ;)

mattburns
10-31-2004, 04:38 PM
the bastards even ride around on push bikes now too, he sneaked up on us, and got an egg on his helmet ;)

lol aye i sin one of em, its pretty easy to out run the police round here especially the amount of ****e they wear n carry, theyre right slow bastards.

i got loads trick or treatin, most of it was due to the fact they thought he was cute, some bloke give him £2 too because he ran out of sweets.

i aint bin out eggin since two years ago, used to get up to all sorts of stuff, few of my mates went drive by eggin tonight lol. i wonder why old ladies dont like halloween.

Ğragons
10-31-2004, 04:42 PM
£2, id of had that, im in the cash now tho :p £170 baps a week and spent 120 on **** all this weekend :P

yeh the guy who got caught, we phoned him and he got took home and was ****ting himself, even when his mum bought the eggs...
he wouldnt come back out, so we stood in a line out side his house, and ****in planted his windows ;p

anyway im goin for a wank and then to bed, nighty night ;)

mattburns
10-31-2004, 05:12 PM
anyway im goin for a wank and then to bed, nighty night ;)

lol too much information :p

Ğragons
11-01-2004, 03:34 PM
1st November 2004

The Diet

Dont ask :p
got my clen tabs now tho, so no more excuses :p

The Workout

Dumbell Bench Press - (70kg - 1*10) (110kg - 1*8) (135kg - 1*8) (150kg - 1*8) Personal Best
Incline Bench - (30kg - 1*8) (45kg - 1*8) (65kg - 1*8) (75kg - 1*8) Personal Best
Pec Flys - (25kg - 4*8)
Pec Dec - (55kg - 1*8) (65kg - 1*8) (75kg - 2*8)

Seated Dips - (55kg - 1*8) (65kg - 1*8) (75kg - 1*8) (100kg - 1*8)
Tricep Rope - (25kg - 3*8)
Tricep Pushdown - (30kg - 3*8)

DId some biceps coz my other m8 came with us :p and has decided to start back again

Arm Curls - (20kg - 4*8) (30kg - 3*8)

Ğragons
11-01-2004, 03:34 PM
Suck Them Personal Bests :D

ryuage
11-02-2004, 08:22 AM
great job on the pr's!

Mannequin
11-02-2004, 09:58 AM
what the hell is a kg?

all those numbers look impressive. Keep it up!

mattburns
11-02-2004, 09:59 AM
kilogram = 2.2 pounds.

well done on the PR's. you meathead lol.

Ğragons
11-02-2004, 10:56 AM
2nd November 2004

The Diet

started on the clen today

Oats - Cals: 200 || Prot: 14g || Carbs: 24g || Fat: 3g
300g Chicken - Cals: 550 || Prot: 65g || Carbs: 5g || Fat: 30g
Whey Protein Shake - Cals: 180 || Prot: 45g || Carbs: 1g || Fat: 1g
Tuna - Cals: 120 || Prot: 30g || Carbs: 0g || Fat: 0g
2 Peices Pork - Cals : 120 || Prot: 10g || Carbs: 1.5g || Fat: 9g

got footy training, so cyaz later :p

Ğragons
11-02-2004, 02:21 PM
jesus christ, u dont wanna know how much running ive just done, it would of killed lesser men :p

Ğragons
11-04-2004, 12:11 PM
4th November 2004

WEIGHT UPDATE

Start Of Week: 217lbs
Weight Today: 215lbs

2lbs in 4 days, ull do for me ;)

The Diet

Oats - Cals: 200 || Prot: 10g || Carbs: 15g || Fat: 3g
Tuna - Cals: 120 || Prot: 30g || Carbs: 0g || Fat: 0g
Chicken Breast - Cals: 360 || Prot: 50g || Carbs: 0g || Fat: 14g
Vyomax Bar - Cals: 200 || Prot: 15g || Carbs: 20g || Fat: 5g
Fish - Cals: 200 || Prot: 25g || Carbs: 1g || Fat: 1g

The Workout

Shoulder Press Dumbells - (70kg - 4*8)
Shoulder Press Machine - (30kg - 2*8) (50kg - 2*8)
Upright Rows - (20kg - 2*8) (30kg - 1*8) (40kg - 1*8)
Lat Machine - (50kg - 1*8) (90kg - 1*8) (110kg - 1*8) (120kg - 1*4) Think thats a personal Best

Arm Curls - (20kg - 2*21) (20kg - 2*12)

short n sweet :D

pld on the weight loss :-o

mattburns
11-04-2004, 12:24 PM
nice one on the 2lbs in 4 days like, u rekcon its the clenbuterol? how you findin it bein on that?

i was at the gym tonight like but left at 5.30ish, might av just missed u, n it was busy as out compared to days lol.

Ğragons
11-04-2004, 12:33 PM
clen n a good diet :p

yah i met my m8 at 5:45, so prolly just missed ya too ;p

Jabberwocky
11-04-2004, 09:05 PM
Vyomax bar!?

SW
11-04-2004, 10:30 PM
I'm likin' this diet and pr's. Someone's been busy :) .

mattburns
11-08-2004, 10:53 AM
:windup:

you bin out drinkin over the weekend or summet?

Ğragons
11-08-2004, 04:14 PM
yeh lol, dont ask.

celebrating , we won 11-0 on saturday and went 2nd in the league ;)
so we had a good drink.

diet has been ****e as u can imagine, didnt workout tonihgt, coz we went egging again, **** me what a chase we got |:p

over the weekend ive had about 10 injuries.

got studded in the wrist, and its all bruised
strained my calf and thigh
got kicked in the head
kneed in the head
hand stood on
fell over n cut my arm open.

its not going well :p

tuesday is teh new day, and tuesday be the day where i be losing the old 2lbs in 4 days again ;)

not goin out on fri or sat i dont think, but we'll see, workout tomorrow, laterz

mattburns
11-08-2004, 04:47 PM
tut, you could av put the 2lbs on by gettin pissed up lol. congrats on winnin like :).

BIG C
11-08-2004, 06:48 PM
Good job on the win Bro!

SW
11-08-2004, 09:28 PM
Always knew you could win......... ;)

mattburns
11-10-2004, 04:16 PM
tuttut where u gone?

u been slackin again? :p

Ğragons
11-14-2004, 04:23 PM
na aint gone anywhere, just been lazy :p
9 days ive eaten anything, havent taken clen, havent worked out, just football when i have to, and i have stayed the same weight :-o

my muscle seems to be harder than ever too :p and feels big, but seeing as tho i cba doing **** all anymore, im working out 4 days this week, yes 4 days, all the way up until saturday, i be taking clen and getting my football in too, coz saturday im having a piss up for my b-day :p yay im 19, gr8 feel so old, but this week the diet is gonna be like solid, coz i ... cba eating ****e :p its so overrated these days

iff i go till saturday, without having any crappy food, and sticking to what i normally do on a diet, ill like try and give myself a blowjob ;)

got beat 3-2 on saturday by the best team in our league :-s so i was a bit pissed off, we had a punch up, and i ran the whole show :P
they were all big men, and we're just kids, so i shown them whos boss, and got pissed afterwards, jesus ive never drank so many pints in one day, best of all i woke up and had no hangover :p it cant be taught.

iff i dont post a workout, or a day, dont think im slacking, coz ill be like way to busy with work/football/texting girls/wanking/flirting to post probably, so just incase im gonna write it down on a bit of paper and iff need be post it all at the end of the week, the best thing i have done, is get off this damn internet :p it does wonders for u.

well anyway im gonna jog on now. NN

PS: will post iff i can

Ğragons
11-14-2004, 04:26 PM
Oh Yeah, ph33r My Signature Quotes :)

mattburns
11-14-2004, 04:32 PM
maybe the rest did you some good eh :p

might see you in the gym this week got some later sessions planned cos of college. good luck with the solid week of trainin like :thumbup:

Ğragons
11-15-2004, 03:50 PM
Bench Machine - (45kg - 1*8) (55kg - 1*8) (65kg - 1*8) (75kg - 1*6)
Dumbell Bench - (110kg - 2*8) (130kg - 2*8)
Smith Incline - (30kg - 3*8) (40kg - 1*8)
Pec Dec - (45kg - 2*8) (55kg - 1*8) (75kg - 1*8)

Seated Dips - (75kg - 4*8)
Tricep Pushdown - (30kg - 4*8)

wank session, so weak :-s

SW
11-15-2004, 04:32 PM
You use bench machine (smith) ?

Ğragons
11-16-2004, 10:03 AM
yeah coz my m8 wanted to do that

Mannequin
11-16-2004, 10:10 AM
what does muggy mean?

Ğragons
11-22-2004, 11:12 AM
u gotta watch the football factory to know ;)

Ğragons
11-22-2004, 03:10 PM
22nd November 2004

diet

tuna - cals: 120, prot: 30g || Carbs: 0g || Fat: 0g
Chicken 240g - cals: 320 || prot: 70g || Carbs: 2g || Fat: 3g
Vyomax - cals: 200 prot: 15g || Carbs: 20g || Fat: 0g
power up drink - cals: 330 || prot: 25g || carbs: 49g || Fat: 0g
Chicken 140g - cals: 200 || prot: 25g || Carbs: 0g || Fat: 0g
peperami - cals: 100 || prot: 8g || Carbs: 0g || Fat: 5g

Clenbuterol taken, 2 tabs morn/2 night

workout

smith incline - bar *8) - (20kg - 1*8) (40kg - 1*8) (60kg - 1*8)
dumbell bench - (100kg - 1*8) (120kg - 2*8)
pec flys - (25kg - 2*8)
pec deck - (45kg - 1*8) (55kg - 1*8) (65kg - 1*8) (75kg - 1*8)
seated dips - (80kg - 4*8)
tricep rope - (15kg - 2*8)
tricep pushdown - (30kg - 3*8)

not bad, bit tired from work :-s diets ok, birthday tomorrow :-s bring on christmas ;)

mattburns
11-22-2004, 03:50 PM
whats this past weeks progress been like with takin the clen?

n for ur DB bench u doin 60kg each hand? thats ****ing mental, bob round was in the gym today n hes ****in huge, i think he was db benching 75s. you must be a meathead.

anyways happy bday :)

Ğragons
11-23-2004, 10:27 AM
theres lads in there who bench 100kg each hand
didnt do clen last week, couldnt be bothered and didnt do anything cept footy :-s

today

diet

banana - cals: 100 || prot: 0g || carbs: 10g || fat: 0g
2 packs turkey ham - cals: 200 || prot: 40g || carbs: 1g || fat: 3g
240g chicken - cals: 320 || prot: 70g || carbs: 1g || fat: 3g
3 bisc - cals: 180 || prot: 0g || carbs: 30g || Fat: 2g
Quaker Oats - cals: 180 || prot: 10g || carbs: 25g || fat: 2g

might be havin a maccy dee's tonight tho :-s, coz its my b-day and all etc.
good job i got football training for 2 hours :p shouldnt of eaten them 3 biscuits but i was starving ;-s

anyway laterz

Ğragons
11-23-2004, 10:28 AM
oh yeah ive done 80kg each hand before, just havent past 2 times coz i was dead weak ;p

Ğragons
11-24-2004, 02:21 PM
24th Nov 2004

diet

3 bananas - cals: 300 || prot: 0g || carbs: 30g || fat: 0g
400g Chicken - cals: 450 || prot: 80g || carbs: 10g || Fat: 12g
power up drink - cals: 300 || prot: 25g || Carbs: 50g || Fat: 2g

workout

shoulder machine - (20kg - 1*8) (40kg - 1*8) (55kg - 1*8) (65kg - 1*8)
Shoulder Dumbell Press - (70kg - 1*8) (80kg - 1*8) (90kg - 1*8) (120kg - 1*2) (DIED) :P
SHoulder Raises - (20kg - 3*8)

Lat Machine - (60kg - 1*8) (90kg - 1*8) (110kg - 1*8) (120kg - 1*6)
Lat Machine Small Grip - (45kg - 4*8)

Mil Press - (20kg - 2*8) (30kg - 1*8)

Arm Curl - (20kg - 4*8) (30kg - 2*8)
Bicep Curl Dumbell - (25kg - 4*8) (30kg - 2*8)
Bicep Curl Wires - (15kg - 3*8) (20kg - 2*8)

JOG ON

Ğragons
11-25-2004, 10:39 AM
25th November 2004

Diet

Chicken Sandwich Wholemeal Bread - cals: 200 || prot: 15g || carbs: 20g || Fat: 5g
200g Chicken - cals: 250 || prot: 55g || carbs: 1.6g || Fat: 3.6g
280g Chicken - cals: 350 || prot: 70g || carbs: 4g || Fat: 5g
Peperami - cals: 75 || prot: 6g || carbs: 0g || Fat: 12g

didnt get up early enough to make anything to goto work with, but ill be sorting it out tonihgt, get the old protein up and cals, ill trot to tesco :D

ryuage
11-26-2004, 07:40 AM
we gonna see some pics dragon?

Ğragons
11-26-2004, 10:40 AM
wanna buy me a cam? :P

26th November 2004

diet

140g chicken - cals: 140 || prot: 35g || carbs: 1g || Fat: 3g
Slice of Wholemeal Bread with CHicken - cals: 150 || prot: 15g || carbs: 13g || Fat: 3g
Chicken/Salad Sandwich - cals: 230 || prot: 40g || carbs: 25g || Fat: 5g
Peperami - cals: 80 || prot: 6g || carbs: 0g || Fat: 12g

workout

dumbell bench press - (90kg - 1*8) (100kg - 1*8) (120kg - 1*8) (150kg - 1*6)
incline bench - (30kg - 2*8) (40kg - 1*8) (50kg - 1*8)
Pec Flys - (25kg - 1*8) (30kg - 2*8)
Cable Crossovers - (25kg - 2*8) (35kg - 1*8) (40kg - 1*8)
Standing Dips - (1*6)
Seated Dips - (75kg - 2*8) (85kg - 2*8)
Tricep Rope Pushdown - (15kg - 4*8)
Tricep Bar Pushdown - (25kg - 2*8) (45kg - 2*8)

did chest coz my m8 wanted too :-s
should of been legs, but ill do them tomorrow
was working so long i couldnt eat hardly anything so it was ********, workout tonihgt, in a bit ppeeeeps

Ğragons
11-28-2004, 08:00 AM
balls to this ****, im gonna run my ******** off for the next 4 weeks and look real tender, real perky right there, i got a question tho, how come when i diet i seem to have bigger strength gains, more muscle, and lift bigger weights :-s

its chest/tri's day tomorrow, yeh chest again :-s
im gonna make my m8 do some legs too, coz they're going skinny :-s well skinnyish
160kg bench press here i come ;-s

was talking to little ol mattburns on msn before, and he asked how much more i wanted to drop, i said im 15stone 4lbs, so 14stone 4lbs would be good, or maybe down to 14 stone, i dont wanna go too small and look dead girly, i wanna stay big and not go down to some stupid weight of like 170lbs or smetid rather be 200lbs with 15%bf, than 170lbs with 6% or smet, thats just me tho :p

dno why i posted think its coz im bored :p

laterz

Ğragons
11-29-2004, 02:34 PM
29th November 2004

workout

dumbell bench press - (90kg - 1*8) (120kg - 1*8) (140kg - 1*8) (150kg - 1*8)
smith incline bench - (30kg - 1*8) (50kg - 1*8) (70kg - 1*4) (70kg - 1*8)
Pec Dec - (45kg - 1*8) (55kg - 1*8) (65kg - 1*8) (75kg - 1*8)
Cable Crossovers - (15kg - 1*8) (25kg - 3*8)
Seated Dips - (70kg - 1*8) (75kg - 1*8) (80kg - 1*8) (90kg - 1*8)
Standing Dips - (1*6)

Tricep Rope - (20kg - 4*8) Personal Best

diet

240g chicken - cals: 300 || prot: 60g || carbs: 2g || Fat: 3g
2 Whole Eggs - cals: 160 || prot: 14g || Carbs: 1g || Fat: 9g
2 Egg Whites - cals: 99 || prot: 8g || carbs: 1g || Fat: 0g
protein bar - cals: 200 || prot: 15g || carbs: 20g || Fat: 5g
power drink - cals: 300 || prot: 20g || carbs: 45g || Fat: 5g

need some more protein so ill make a shake or smet :D

Chubrock
11-29-2004, 02:54 PM
Nice sessions buddy. Damn kilograms are killin me though man. When ya gonna start putting pounds in for us illierate folk haha. Oh and hey now, don't be hatin on the 170lb group haha.

ryuage
11-29-2004, 04:55 PM
diets lookin a lot better dragon, keep at it

Ğragons
12-01-2004, 04:18 PM
1st December 2004

diets been wank so wont post.

workout.

shoulder press - (25kg - 1*12) (35kg - 1*10) (45kg - 1*8) (65kg - 1*4)
shoulder shrugs - (90kg - 1*8) (100kg - 1*8) (110kg - 1*8) (120kg - 1*8)
shoulder dumbell press - (100kg - 1*8) (100kg - 1*8) (75kg - 1*8) (75kg - 1*8)
Upright rows- (30kg - 3*8) (50kg - 1*4)

Lat Machine - (60kg - 1*8) (90kg - 1*8) (120kg - 1*8) (160kg - 1*4) Personal Best
Lat Raises Machine- (10kg - 4*8)

Arm Curl - (40kg - 4*21)
Dumbell Sitdown Bicep Curl - (25kg - 4*12)

not bad not bad :p

Ğragons
12-01-2004, 04:25 PM
oh yeah, am seeing vains. in my arms :D

my chest looks leaner, and my legs.

got 2 birds on the go right now, so there'll be plenty of bangin goin on to lose a few cals :D

getfit
12-01-2004, 04:27 PM
oh yeah, am seeing vains. in my arms :D

my chest looks leaner, and my legs.

got 2 birds on the go right now, so there'll be plenty of bangin goin on to lose a few cals :D
ya such a pimp DRAGONS LOL!

Ğragons
12-01-2004, 04:34 PM
gotta be these days.

might be 3 by saturday.

16yo/18yo/28yo :D

da man is back :0

Ğragons
12-04-2004, 09:48 AM
soz aint been posting its been goin well tho.
got maself a new bird etc etc.

weighed in this morning at 15stone 2lbs

212lbs.

:D innit good

Ares
12-13-2004, 12:03 AM
Looks like your making good progress, keep up the good work man! BTW.. What position do you play? :confused: