The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #51
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Back on it: The Plan
    Training - Insane!

    Macros (C/P/F) - Medium/Super High/Medium
    Calories In - 2,500 - 4,000
    Calories Out - 3,000 - 3,800
    Cal. Balance -Will vary Here we go!

    Ok after a great 2 weeks off, with just some light jogging, 1 weights sessions and lots of walking to balance out the food, I've put on a few pounds of fat, but nothing too major. The nice rest both mentally and physically have fired me up to the max. I had time to re-evaluate as the journey of fitness always requires and now its time to hit it hard again.

    The basic plan is a 3 month outlook. Doing 4-5 weeks of increased calorie intake and intense, long hard sessions. I think I'll be just about ready to burnout by the end of this, so I'll be taking 1 week of light/recovery, then 6 weeks of hardcore cutting.


    Food - My average training day usage varies from 3,100 to 3,800 on big cardio days. So anytime I'm training hard (e.g. not a rest day or light/recovery training day), I'll be aiming for 300 grams of protein and as close to 4k calories as I can manage. This will enable me to focus on intensity and volume, so hopefully increasing my fitness and strength for the upcoming hardcore cutting phase.

    Weekly Workout



    Monday - Chest/Upper Back/Bi's (25 sets)
    Tuesday - Thai Boxing (High intensity cardio, 90 minutes)
    Wednesday - Shoulders/Lower Back/Legs/Tri's (27 sets)
    Thursday - 15km run (Medium intensity)
    Friday - Chest/Upper Back/Bi's (26 sets)
    Saturday - 5-10km run and Shoulders/Legs/Tri's (29 sets)
    Sunday - Collapse in a heap (24 hours) (REST DAY)


    WTF are you doing Gasman? You'll burnout! Your cortisol will eat the hell outta ya muscles. Don't do it. Well I am. I am a little crazy. Bear in mind its only 4 weeks, maybe 5 if i feel good by the end of the 4th, and bear in mind ill be having 4000 odd calories each day except sunday and thursday. I will also be taking copious amounts of BCAA, 300 grams of protein and some DS Lean Extreme to counter the cortisol.

    Before I start this log, i was gonna start last week but a cold knocked me for six and i was off work. I did train thursday friday but they were lacklustre, notquiterightyet-sessions if you know what i mean. I will log my workouts from tonight onwards.

    Live the dream guys n gals!

    Gasman.

    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  2. #52
    Clean Bulk in Progress james_w8lifter's Avatar
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    Good to see you back! I've been slacking on posting in my journal as well. The new routine looks insane!!! Can't wait to hear the moans and groans on how sore you are, hehe... 4,000 calories a day? You must have liked looking at my fitday entries haha. I'm gonna have to up my calories to around 4,200-4,300 cause i'm stuck at 209lbs! Anyways, good luck bro, let the insane workouts begin!
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  3. #53
    Soon to be lean... Joe Black's Avatar
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    Looking forward to your crazy challenge
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  4. #54
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Monday 12th January:
    Training - Week 1 Day 1 of Crazyness

    PROTEIN/CARBS/FATS (grams) - 360/281/150
    Calories In - 3,998
    Calories Out - 3,037



    Ok first day of the new stupid workout plan I came up with in a dream. Was it a dream. Dunno. More like a nightmare. I did dream I was Jay Cutler last night, very very weird dream and I shook hands with Arnie and he asked how much I weighed I said 300lbs and he looked shocked. F*** knows what's up with my brain lol. Anyway down to the nitty gritty.



    Todays Food - 4k of protein goodness.

    Todays Workout


    Bench press:
    Warmup - 20kg/44lbs x 10
    Warmup - 40kg/88lbs x 5
    Set 1 - 70kg/154lbs x 8
    Set 2 - 70kg/154lbs x 2
    Notes - Failed. Something was wrong. I think last week when I came back for my first session I was over enthusiastic on the full deep dips and strained my left shoulder/tricep a bit. Not major but enough to tell me to stop the lift. Next bench session is Friday so hopefully that'll be enough time and I'll be able to kick ass then. Still it annoyed me greatly. Ah well sensible decision made.

    Barbell Row
    Warmup - 40kg/88lbs x 10
    Set 1 - 80kg/176lbs x 8
    Set 2 - 80kg/176lbs x 8
    Set 3 - 80kg/176lbs x 6
    Notes - Biceps tired quickly but kept it reasonably good form. This is below my normal lifts, I expect this to shoot up. Aiming for 220lbs by next week.

    Incline Dumbells
    Warmup - 50bs(2) x 8
    Set 1 - 60lbs(2) x 8
    Set 2 - 60lbs(2) x 8
    Set 3 - 60lbs(2) x 6
    Notes - The shoulder/tri problem translated here. So I took it moderately.

    Pullups - Bodyweight
    Set 1 - 8 x B
    Set 2 - 6 x B
    Set 3 - 5 x B
    Notes - Biceps tired

    Barbell Curls
    Warmup - 20kg/44lbs x 8
    Set 1 - 35kg/77lbs x 8
    Set 2 - 40kg/88lbs x 6
    Set 3 - 40kg/88lbs x 6

    Incline Curls Singles
    Set 1 - 45lbs x 6
    Set 2 - 45lbs x 6
    Set 3 - 45lbs x 5
    Set 4 - 45lbs x 4

    Barbell Wrist Curt
    Set 1 - 25kg/55lbs x 20
    Set 2 - 25kg/55lbs x 16
    Set 3 - 25kg/55lbs x 12
    Set 4 - 20kg/44lbs x 20
    Notes - BURN

    Ahh well not quite the monster session I was hoping for, but I guess the time off and my subsequent getting ill took its toll. I'm hoping for great things later this week and next week though. Stay tuned!
    Gasman.

    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  5. #55
    Team Intense pbal17's Avatar
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    thats a ton of volume, nice work

  6. #56
    Clean Bulk in Progress james_w8lifter's Avatar
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    Quote Originally Posted by pbal17 View Post
    thats a ton of volume, nice work
    I agree, nicely done
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  7. #57
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Quote Originally Posted by pbal17 View Post
    thats a ton of volume, nice work
    Quote Originally Posted by james_w8lifter View Post
    I agree, nicely done
    Cheers guys. It helps having 4k calories coming in I can tell you!

    Tuesday 13th January:
    Training - Week 1 Day 2 of Crazyness

    PROTEIN/CARBS/FATS (grams) - 290/364/146
    Calories In - 3,977
    Calories Out - 3,657



    Thai boxing today. It felt great to be back in it. Felt very strong and endurance was excellent, shifted over to extra carbs today and dropped the protein slightly. We did sparring, just boxing but it was great, felt quick and powerful. Need to work on technique though.



    Todays Food - 4k with extra carbs.

    Todays Workout


    Thai boxing - 90 minutes.

    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  8. #58
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Wednesday 14th January:
    Training - Week 1 Day 3 of Crazyness

    PROTEIN/CARBS/FATS (grams) - 360/346/168
    Calories In - 4,381
    Calories Out - 3,094



    Plenty of calories today and that translated into a great workout. Muscles are looking and feeling full and energy is good.



    Todays Food - 4400 - a bit too much fat but extra carbs.

    Todays Workout


    Military press:
    Warmup - 5kg/11lbs x 15
    Warmup - 25kg/55lbs x 10
    Set 1 - 55kg/121lbs x 8
    Set 2 - 60kg/132lbs x 6
    Set 3 - 65kg/143lbs x 5
    Set 4 - 65kg/143lbs x 4

    Felt strong, could have done more with a spotter.

    Deadlift
    Warmup - 60kg/132lbs x 10
    Warmup - 100kg/220lbs x 8
    Set 1 - 140kg/308lbs x 5
    Set 2 - 140kg/308lbs x 5
    Set 3 - 160kg/352lbs x 1
    Set 4 - 140kg/308lbs x 4
    Set 5 - 140kg/308lbs x 3

    Started good but lost strength, wanted to do more but I was pleased with what i managed. Aiming for higher working sets next week I think.

    Upright row
    Warmup - 20kg/44lbs x 10
    Set 1 - 35kg/77lbs x 8
    Set 2 - 45kg/99lbs x 8
    Set 3 - 50kg/110lbs x 6

    Notes - I don't like this exercise. Doesn't seem to work for me. Think I'll switch this over to Arnie press and add some shrugs in. Hmm any suggestions anyone?

    Bent over Single-arm Dumbbell Row
    Warmup - 50lbs x 8 both sides
    Set 1 - 90lbs x 8 both sides
    Set 2 - 95lbs x 8 both sides
    Set 3 - 95lbs x 6 both sides
    Notes -Happy with my rows.(

    Bodweight dips
    Set 1 - 10
    Set 2 - 10
    Set 3 - 8

    Skull Crusher
    Set 1 - 28kg/62lbs x 10
    Set 2 - 38kg/84lbs x 8
    Set 3 - 38kg/84lbs x 8
    Notes - Got a good pump on

    Barbell Wrist Curt
    Set 1 - 25kg/55lbs x 20
    Set 2 - 25kg/55lbs x 20
    Set 3 - 25kg/55lbs x 15

    Notes - BURN

    Excellent workout I'm really back in to the swing now. Loving it!

    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  9. #59
    WBB Team Captain Coke's Avatar
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    Glad to see you back at it, got a good groove going too and with volume.

  10. #60
    Clean Bulk in Progress james_w8lifter's Avatar
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    Awesome workout bro. I agree with you about the upright rows, they just don't work for me, I never do them anymore. I've started doing BB front raises the past couple weeks. I really like the way they feel.
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  11. #61
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Quote Originally Posted by CoCoa View Post
    Glad to see you back at it, got a good groove going too and with volume.
    Quote Originally Posted by james_w8lifter View Post
    Awesome workout bro. I agree with you about the upright rows, they just don't work for me, I never do them anymore. I've started doing BB front raises the past couple weeks. I really like the way they feel.
    Thanks guys! I'm well in to it now.

    James - Yeah gonna drop the uprights and think I'll slam in 2 sets of arnies, 2 sets of shrugs and 2 sets of raises. Yeah that'll be reet good. Think I'll test that out on Saturday.

    Thursday 15th January:
    Training - Week 1 Day 4 of Crazyness

    PROTEIN/CARBS/FATS (grams) - 292/317/148
    Calories In - 3,839
    Calories Out - 3,560



    Thursday is always when I feel most burned out and that particular Thursday was no exception. Felt below par all day at work and managed to sneak in a 30 minute nap at lunchtime which helped a bit. I told myself I didn't have to go to the gym as it was only running and not as important as weights , but i knew all along I was going. Then as I walked into the car park to my car at 4pm I had the exciting surge I feel before I'm about to train and that was it I was ready to go.



    Todays Food - Under 4k.

    Todays Workout


    Treadmill 12km/h 50 minutes (10km + cooldown)

    The speed is coming back slowly. OMG its hard to run. I'm not built for it lol. That's not an excuse I hate excuses. I don't care what build I have I'm going to be the best I can and beat everyone else. I need to be able to do 15km at 15km/h to be on target. You gotta aim high to achieve. I don't care if it's a difficult target, by training for it I'm gonna acheive a lot more than if i set my goal at something easy. Grr im all fired up in one of those moods lol!

    See you guys n gals later

    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  12. #62
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Friday 15th January:
    Training - Week 1 Day 5 of Crazyness

    PROTEIN/CARBS/FATS (grams) - 360/281/150
    Calories In - 4,319
    Calories Out - 3,133



    Oops just realised ive been getting the dates wrong lol. Just the day number, nothing to worry about. Anyway Friday was Chest/Back/Bi's and Forearms and I went for it hardcore.



    Todays Food - 4300 mmm.

    Todays Workout


    Bench press:
    Warmup - 20kg/44lbs x 10
    Warmup - 40kg/88lbs x 8
    Warmup - 60kg/132lbs x 8
    Set 1 - 70kg/154lbs x 6
    Set 2 - 75kg/165lbs x 6
    Set 3 - 75kg/165lbs x 6
    Set 4 - 75kg/165lbs x 6

    Felt great, clean powerful reps. Ready to move back up now. Could have gone much higher.

    Squat
    Warmup - 60kg/88lbs x 10
    Set 1 - 80kg/176lbs x 8
    Set 2 - 100kg/220lbs x 6
    Set 3 - 140kg/308lbs x 5
    Set 4 - 140kg/308lbs x 3
    Set 5 - 140kg/308lbs x 5
    Trying to get deeper. Confidence. Must go for it before i increase weight.

    T-Bar Row
    Warmup - 60kg/88lbs x 10
    Set 1 - 80kg/176lbs x 8
    Set 2 - 100kg/220lbs x 6
    Set 3 - 100kg/220lbs x 6
    Set 4 - 105kg/232lbs x 6
    I love T-Bar, it's my favourite back excercise, can really feel it all over.

    Pullups - Bodyweight
    Set 1 - 6 x B
    Set 2 - 6 x B
    Set 3 - 5 x B
    Set 4 - 5 x B

    Barbell Curls
    Warmup - 20kg/44lbs x 8
    Set 1 - 40kg/88lbs x 8
    Set 2 - 40kg/88lbs x 8
    Set 3 - 40kg/88lbs x 6

    Incline Curls Singles (x2)
    Set 1 - 45lbs x 8
    Set 2 - 50lbs x 6
    Set 3 - 50bs x 6
    Set 4 - 50lbs x 6

    Barbell Wrist Curt
    Set 1 - 25kg/55lbs x 20
    Set 2 - 25kg/55lbs x 20
    Set 3 - 25kg/55lbs x 20

    Hit the chest nicely, be it with just the 1 lift, but felt good. My back was pumped and my biceps felt like they were gonna explode. Fantastic workout the stupid amount of food is doing its job! A little fat gain is occuring but im not too bothered at the moment whilst the workouts are this good!

    Last edited by The Gasman UK; 01-18-2010 at 09:50 AM.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  13. #63
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Saturday 16th January:
    Training - Week 1 Day 6 of Crazyness

    PROTEIN/CARBS/FATS (grams) - 310/360/170
    Calories In - 4,478
    Calories Out - 3,305



    Had loads of energy. Went and visited my parents, and went for a 2 hour walk in the country which was great. Then when I got back went straight to the gym mid-afternoon which is my favourite time to train. Hit shoulders, tris and legs - Hard.



    Todays Food - 4500 mmmmm tasty

    Todays Workout


    Dumbbell Shoulder Press: (x2)
    Warmup - 10kg/22lbssbs x 10
    Warmup - 20kg/44lbssbs x 8
    Set 1 - 26kg/57lbs x 8
    Set 2 - 28kg/62lbs x 8
    Set 3 - 28kg/62lbs x 7
    Set 4 - 30kg/66lbs x 5

    Military press:
    Warmup - 5kg/11lbs x 15
    Warmup - 25kg/55lbs x 10
    Set 1 - 60kg/132lbs x 6
    Set 2 - 60kg/132lbs x 6
    Set 3 - 60kg/132lbs x 6
    Set 4 - 65kg/143lbs x 3

    Shoulders a little fatigued after the dumbbells and this translated in to lower numbers here.

    Dips - Bodyweight
    B x 10
    B x 10
    B x 8
    B x 7

    Skull crusher
    Warmup - 28kg/62lbs x 10
    Set 1 - 38kg/84lbs x 8
    Set 2 - 38kg/84lbs x 8
    Set 3 - 38kg/84lbs x 8

    Barbell Shrug
    Set 1 - 100kg/220lbs x 12
    Set 2 - 140kg/308lbs x 10
    Set 3 - 140kg/308lbs x 10
    Set 4 - 150kg/330lbs x 7
    Notes - GRIP arrrgggh !! Must do my gripper more (COC level 1)


    Leg Press Machine
    Set 1 - 120kg/264lbs x 12
    Set 2 - 140kg/308lbs x 10
    Set 3 - 190kg/418lbs x 12
    Set 4 - 190kg/418lbs x 20
    Set 5 - 190kg/418lbs x 20
    Set 6 - 190kg/418lbs x 20

    Notes - Now I love squattin' and i don't rate the leg press, but thats all they got at this gym as its the one near my parents house not my usual one. So I wanted to do legs so had to do the leg press machine. The maximum it goes to is 190kg(418lb) so that had to do. So i blitz it at the end with 3 sets of 20, controlled, powerful, deep reps. It did the trick let me tell you !!! Walking to the leg curl machine was tricky lol! sets of 20 really shock the muscles. Force that growth!

    Leg Curl
    Set 1 - 50kg/110lbs x 12
    Set 2 - 60kg/132lbs x 10
    Set 3 - 65kg/143lbs x 10

    Leg Extension
    Set 1 - 70kg/154lbs x 12
    Set 2 - 90kg/198lbs x 10
    Set 3 - 90kg/198lbs x 10

    Wow that was a monster workout. I hit everything I wanted to and hard. I love 20 reppers might throw em in every now and then if something isnt working. Sunday was a complete rest day though, i ****in' needed it!!

    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  14. #64
    Clean Bulk in Progress james_w8lifter's Avatar
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    Awesome workouts man! You must be in the gym for a long time with that amount if volume. I agree with you about the high rep leg presses, i have been trying higher reps during leg day and it is a killer! I'll trade you some of my bench #'s for some of your squat #'s lol
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  15. #65
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Quote Originally Posted by james_w8lifter View Post
    Awesome workouts man! You must be in the gym for a long time with that amount if volume. I agree with you about the high rep leg presses, i have been trying higher reps during leg day and it is a killer! I'll trade you some of my bench #'s for some of your squat #'s lol
    Lol why can't we both have it all? That's the beauty of lifting you can chose what to work on, and make it happen. That's the difference between a lifter/bodybuilder and a gym user. The workout takes me up to 90 minutes, as I slow down toward the end when I get tired. Sipping on a shaker full of water mixed with 4 scoops of Xtend (Flavoured BCAA/Glutamine drink) helps a bit.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  16. #66
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Monday 18th January:
    Training - Week 2 Day 1 of Crazyness

    PROTEIN/CARBS/FATS (grams) - 400/310/175
    Calories In - 4,534
    Calories Out - 3,109



    Back in to it now big time. Fired up as hell and ready to destroy those weights. BRING IT ON!



    Todays Food - 4,500!! Wow I'm full!

    Todays Workout


    Flat Dumbbell Bench (x2)
    Warmup - 30lbs x 15
    Warmup - 40lbs x 8
    Set 1 - 55lbs x 8
    Set 2 - 65lbs x 8
    Set 3 - 65lbs x 6
    Set 4 - 65lbs x 8

    Notes - I feel the chest a lot more with dumbbells then I ever have on barbell. Also these numbers are 2 dumbbells eg 2 30lbers for the warmup etc.

    Barbell Row
    Warmup - 60kg/132lbs x 10
    Set 1 - 80kg/176lbs x 6
    Set 2 - 90kg/198lbs x 6
    Set 3 - 90kg/198lbs x 6
    Set 4 - 90kg/198lbs x 6
    Row me! Love rows. Numbers slowly increasing!

    Pullups - Bodyweight
    Set 1 - 8 x B
    Set 2 - 8 x B
    Set 3 - 5 x B
    I did want to do my inclines first but all the benches were taken

    Incline Dumbells
    Warmup - 50bs(2) x 8
    Set 1 - 65lbs(2) x 6
    Set 2 - 65lbs(2) x 6
    Set 3 - 70lbs(2) x 6
    Notes - Strange thing is i am stronger on incline then i am on flat. Lol.

    Barbell Curls
    Warmup - 20kg/44lbs x 8
    Set 1 - 40kg/88lbs x 8
    Set 2 - 40kg/88lbs x 8
    Set 3 - 40kg/88lbs x 5

    Incline Curls Singles
    Set 1 - 50lbs x 8
    Set 2 - 50bs x 6
    Set 3 - 50lbs x 6
    Set 4 - 50lbs x 4

    Barbell Wrist Curt
    Set 1 - 30kg/66lbs x 15
    Set 2 - 30kg/66lbs x 20
    Set 3 - 30kg/66lbs x 8

    Notes - This was pushing it, cheated too much. I wish there was a barbell between 25 and 30kgs !!!

    All in all a fantastic workout feeling strong and pumped. Bring on the next one!

    Gasman.

    Last edited by The Gasman UK; 01-19-2010 at 04:24 AM.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  17. #67
    Soon to be lean... Joe Black's Avatar
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    Some awesome workouts going on, keep it up.

    I too am stronger on inclines. I am pretty sure this is due to my chest/back being weak and my shoulders being quite strong so you're in a better position overall. Hopefully I can even things up over time.

    nice pull ups by the way!
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  18. #68
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Body status report
    Tuesday 19th January 2010


    Starting Weight - 183lbs (83.2kg)
    Todays Weight - 180.4lbs (82kg)
    Difference - -2.6lbs


    Starting bf% - 18.4%
    Todays bf% - 16.7%
    Difference - -1.7% fat


    Resting heart rate - 57 bpm
    Blood pressure - 138/80



    Ok we're getting there. I don't expect this to fluctuate too much whilst im bulking, I'm a steady bulker and I usually gain a bit o water. Just keeping it in line until the hardcore cutting stage begins again. And this time no interruptions like xmas to get in the way

    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  19. #69
    Clean Bulk in Progress james_w8lifter's Avatar
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    Great workout, good job on the DB presses, rows, and pullups. I'm curious as to what your routine looks like in term of what days that you workout what body parts. I looked back and saw that you hit chest/back/bi's just 3 days ago on Friday. Do you have a set routine like 2 days on 1 day off or what? I might start hitting body parts more than once a week is why i'm asking. Just afraid they won't have enough time to recover.

    Also, you've been eating all those calories and lost 2lbs? What's up?
    Last edited by james_w8lifter; 01-19-2010 at 03:21 PM.
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  20. #70
    Team Intense pbal17's Avatar
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    great job on the cut, thats an impressive drop in bf%

  21. #71
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Right here's the story James:

    I started this entire process around the 83.2kg (183lb) mark. Then up to just before Xmas I was weighing in around 79kg after a lot of hard work - Though I didn't post it as I wanted to post it along with bodyfat, But the girl who does the tests was off ill for the period I had originally booked in for. I never got my bf measured at 79kg ( 173.8lbs) but from the work i put in and the way my abs looked i would guess i would have been around 15% or so. BUT then Xmas came along and i gained a bunch of weight back, the bad kind. I think whats happened is I lost a massive amount, then gained a fair bit back around the xmas period, but didn't offset it all. So all in all im happy with my progress now.

    The test the girl uses is probes in the hands and feet and it also reads bodywater % as well as lean dry, lean wet and fat %. A very useful test. The current test shows an increase in water, by 1.5 litres and decrease in bf with only a small raise in lean dry. I'm guessing the fact im averaging 10-12grams of salt each day has lead me to a 'little' water retention what ya think? Think is though, the moment i stop bulking this water will flush out and ill possibly gain bf % as my total water decreases if this makes sense.

    Either way, I'm happy. Right next thing my workout plan, which is blooody intense:

    Monday - Chest, Back, Bi's, Forearms
    Tuesday - Thai Boxing
    Wednesday- Shoulders, Back, Tri's, Forearms
    Thursday - Running
    Friday - Chest, Back, Bi's, Forearms
    Saturday - Shoulders, Legs, Tri's
    Sunday - REST or Cardio


    Yes you are right Monday and Friday are basically the same workouts, except i will vary what im hitting slightly. The 'Back' Portion of Monday and Friday is mainly Lats and upper/middle back, whilst Wednesday is lower, e.g. Deadlifts.

    The general trick is im using big compounds as 95% of the workouts, just 2 exercises per bodypart per day so they are fatigued but not massively so. You recover in time for the next workout 3-4 days later. I've found this approach far superior to the standard hit everything once every 7 days as its just given me soooo much more growth and development. Tricky to work out at first as you have to gauge your recovery times well but once you get it right its golden.

    Any questions James give me a PM. See ya later !
    Last edited by The Gasman UK; 01-20-2010 at 06:19 AM.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  22. #72
    Clean Bulk in Progress james_w8lifter's Avatar
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    Thanks for clarifying things. I may have two try hitting each part twice a week with fewer set per body part as you said. We'll see!
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  23. #73
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Tuesday 19th January:
    Training - Week 2 Day 2 of Crazyness

    PROTEIN/CARBS/FATS (grams) - 291/369/167
    Calories In - 4,117
    Calories Out - 3,662



    Got a competition coming up. Can't wait. Even though I've only been going to this club 2 month, I think I'm gonna enter at the intermediate level due to my past experience. I must win though. More heavy bag work on my cardio days i think!



    Todays Workout


    Thai boxing - 90 minutes.

    Last edited by The Gasman UK; 01-21-2010 at 04:20 AM.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  24. #74
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Wednesday 20th January:
    Training - Week 2 Day 3 of Crazyness

    PROTEIN/CARBS/FATS (grams) - 340/363/155
    Calories In - 4,230
    Calories Out - 3,141



    Ready to blast shoulders. And i did. Hit the military press hard and increased the weight by 5kg (11lbs) loving it !




    Todays Workout


    Military press:
    Warmup - 5kg/11lbs x 15
    Warmup - 25kg/55lbs x 12
    Set 1 - 60kg/132lbs x 8
    Set 2 - 60kg/132lbs x 6
    Set 3 - 65kg/143lbs x 6
    Set 4 - 70kg/154lbs x 5

    Breaking through the 65kgs now. Will set this as all the sets next week.

    Deadlift
    Warmup - 60kg/132lbs x 8
    Warmup - 100kg/220lbs x 8
    Set 1 - 140kg/308lbs x 6
    Set 2 - 160kg/352lbs x 2
    Set 3 - 150kg/330lbs x 4
    Set 4 - 150kg/330lbs x 5
    Set 5 - 140kg/308lbs x 4
    Set 6 - 100kg/220lbs x 3

    If I could, I would deadlift all day long.... Trying to increase my usable max, e.g. the weight I workout at, I wanna make 150kg my 'standard' for 6 as it were rather than 140kg.

    Incline Dumbbell Press (x2)
    Warmup - 30lbs x 10
    Warmup - 40lbs x 6
    Set 1 - 60lbs x 8
    Set 2 - 65lbs x 8
    Set 3 - 70lbs x 7 - last 1 assisted

    I dropped the upright rows as they were doing 'sod all' as we say in the north of the uk.

    Bent over Single-arm Dumbbell Row
    Warmup - 50lbs x 8 both sides
    Set 1 - 95lbs x 8 both sides
    Set 2 - 95lbs x 8 both sides
    Set 3 - 95lbs x 7 both sides
    Notes -Gonna try the 100's next week. Trying to avoid 'Swing' though. (

    Bodweight dips
    Set 1 - 10
    Set 2 - 9
    Set 3 - 8
    Set 4 - 3

    Skull Crusher
    Set 1 - 38kg/84lbs x 8
    Set 2 - 43kg/95bs x 7

    That workout felt great. I'm consistently having awesome workouts. It should be noted though im taking in a lot of food, getting at least a solid 9 hours sleep each night, drinking very little alcohol and basically organising my schedule around lifting for the time being. When my progress has been solid for another month or so then ill be able to relax a little and change things up.

    Last edited by The Gasman UK; 01-22-2010 at 03:45 AM. Reason: Got one of my military press values wrong - i did manage 70kgs, but i put down 65, have changed it now.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  25. #75
    Clean Bulk in Progress james_w8lifter's Avatar
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    Great workout bro, putting the pressure on me! One question, why did you do the incline presses if today wasn't chest day? I'm guessing they were to hit the shoulders...
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

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