CK's Journal - The Road To Achieving a 1-Star Rating

Any reason for no hamstring work there CK?

Ak_88


Any reason for no hamstring work there CK?

Yeah I left hamstring stuff out purposely today because my hams are still in bits from Deadlifting on Thursday, this wouldn't normally happen it's just that I hadn't deadlifted for two weeks prior to Thursday and the DOMS were/are still horrific!

No.13

There was a guy squatting with the worst form I'd ever seen, pretty much bending over completely and then swinging his lower back upwards to get the weight up

Sure it wasn't a goodmorning?
I train in my dining room/kitchen atm, I AM THE FISH!!

Lol it may as well have been!!

CitizenKane


On another note, I looked around the weights room today while in between sets and at one point I noticed that EVERY SINGLE PERSON in the place was doing something completely stupid/wrong. I mean everybody. There was a guy squatting with the worst form I'd ever seen, pretty much bending over completely and then swinging his lower back upwards to get the weight up, there was loads of ridiculously skinny guys doing those forearm wrist roller exercise things, saw two lads who did nothing but bicep exercises the whole time I was there and they were there before me, prob did around 30 sets of bicep isolations and nothing else (and needless to say they had tiny biceps), saw some guy deadlifting with an arch in his back that was comparable to the hunchback of notre dame, saw 3 lads doing the obligatory "half ROM bench press" and/or shoulder press, and finally saw one lad who was about half the size of me attempting to do skull crushers with the same weight that I use for them: he struggled for a few minutes to get the weight into place and then after one "rep" he got trapped under the bar and had to get his mate to lift it off him.

AWG started a thread in General about being a 'big fish in a small pond' or vice versa, and I have to say it looks like I've become a big fish in a small pond in my gym, but I think that says a whole lot more about the smallness of my pond than the bigness of my fishiness! With the exception of one or two bodybuilders and a handful of powerlifters, plus a few rugby players, the place is full of absolute morons!

Have you thought about saying something to these people that are performing free weight exercises incorrectly? If so what reaction did you get? If not, why not?

I'm not trolling I'm genuinely curious.... I'd love to have my deadlift and squat form checked by someone, equally when I see someone do these lifts I always critique them in my mind yet never say anything as I'm not sure I'm right!

HicSuntDracones

CitizenKane


On another note, I looked around the weights room today while in between sets and at one point I noticed that EVERY SINGLE PERSON in the place was doing something completely stupid/wrong. I mean everybody. There was a guy squatting with the worst form I'd ever seen, pretty much bending over completely and then swinging his lower back upwards to get the weight up, there was loads of ridiculously skinny guys doing those forearm wrist roller exercise things, saw two lads who did nothing but bicep exercises the whole time I was there and they were there before me, prob did around 30 sets of bicep isolations and nothing else (and needless to say they had tiny biceps), saw some guy deadlifting with an arch in his back that was comparable to the hunchback of notre dame, saw 3 lads doing the obligatory "half ROM bench press" and/or shoulder press, and finally saw one lad who was about half the size of me attempting to do skull crushers with the same weight that I use for them: he struggled for a few minutes to get the weight into place and then after one "rep" he got trapped under the bar and had to get his mate to lift it off him.

AWG started a thread in General about being a 'big fish in a small pond' or vice versa, and I have to say it looks like I've become a big fish in a small pond in my gym, but I think that says a whole lot more about the smallness of my pond than the bigness of my fishiness! With the exception of one or two bodybuilders and a handful of powerlifters, plus a few rugby players, the place is full of absolute morons!

Have you thought about saying something to these people that are performing free weight exercises incorrectly? If so what reaction did you get? If not, why not?

I'm not trolling I'm genuinely curious.... I'd love to have my deadlift and squat form checked by someone, equally when I see someone do these lifts I always critique them in my mind yet never say anything as I'm not sure I'm right!

Usually I would do that tbh, but the reasons I didn't today was because there was simply too many people doing things wrong, I'd look like a bit of an arsehole if I was going around giving out advice to the entire weights room!
And from past experience any time I've offered advice to people before they've taken it really badly and had a real attitude about it! And that kinda puts you off offering advice to people imo!

Fair enough..... It's a difficult one isn't it....

I'd love some input from someone who knows what they're talking about, but there in lies the rub, how do you know that they do know what they're talking about.

HicSuntDracones


Fair enough..... It's a difficult one isn't it....

I'd love some input from someone who knows what they're talking about, but there in lies the rub, how do you know that they do know what they're talking about.

Yeah that's the thing, I'd certainly be hesitant to give advice to anybody bigger or stronger than me because I'm by no means an expert on technique on any of the big lifts, but I know how they shouldn't be done! I guess if I see someone and they are in genuine danger of injuring themselves from poor technique, I'd feel obliged to say something to them

Trying to walk this morning was interesting.... legs are in bits, particularly my calves! This was to be expected on account of that week off I took.

In other news, mediocre diet ends today: I'm finally earning a bit of cash, not much, but enough to start bulk buying my food again. So today I stocked up on chicken breasts, salmon, oats, pasta, peanut butter, cottage cheese and milk. Also I found out that I may be able to get a traders card from a family connection so I can go to one of the big supermarket suppliers and buy my food WHOLESALE mutha****a. This would be good because I want to make wholegrain pasta and sweet potatoes more of a staple in my diet but this is hard because they are so expensive in all my local shops, so hopefully I can pick up some on the cheap.

Don't find my DOMS too bad from leg day now. Think I need to start buying in bulk, will check out Makro's prices.

Just spent some time working out macros and sitch and here is a plan of my daily diet:

2 x whey w/ water + 50g oats (49.55g pro, 66.5g carbs, 14.75g fat)
Meal 1: 3 x weetabix w/ 250ml milk (14.7g pro, 50.25g carbs, 9.95g fat)
Meal 2: 4 eggs w/ 150g pasta (46g pro, 112.5g carbs, 25g fat)
Creatine w/  dextrose - (35g carbs)
PWO 2 x whey w/ water + 60g maltodextrin (49.55g pro, 66.5g carbs, 14.75g fat)
Meal 3: Chicken breast w/ 150g pasta (52g pro, 112.5g carbs, 4.2g fat)
Meal 4: Salmon fillet w/ 150g pasta (43 pro, 112.5g carbs, 1.65g fat)
Meal 5: 1 Tub cottage cheese (16.4g pro, 4g carbs, 9.2g fat) + 30g Peanut butter (7g pro, 3.75g carbs, 14.91g fat)
Pint milk (16.5g pro, 23.5g carbs, 17.5g fat)

Totals:

Protein: 294.65
Carbs: 474.5g
Fat: 111.91

Calories from Protein: 1178.6
Calories from Carbs: 1898
Calories from Fat: 1007.19

Total Calories: 4083.79

This is actually more or less my diet as it is now anyway, it's just that I have been slipping with it in the last while and so now I hope to stick to this as best as I can. Oh and yes I know I have no veg written down there, I eat veg with every meal (plus a piece of fruit or two every day) but I just didn't want to write them down because the veg/fruit I eat changes day by day. So in reality I will actually be eating slightly more kcals than the total listed there, once you include the fruit and veg.

So we're looking at ~ 300g protein, 500g carbs, 100g fat, can't really go wrong with that for bulking imo.

Diet is looking good, i think i need to get my arse in gear and work mine out.
How do you prepare the second meal (eggs with pasta), It doesnt sound too appertising to me lol

Krisby


Diet is looking good, i think i need to get my arse in gear and work mine out.
How do you prepare the second meal (eggs with pasta), It doesnt sound too appertising to me lol

Same here, I've never been good with eating well and I find eating at set times difficult so I just try to eat the right things when I'm hungry.

Krisby

How do you prepare the second meal (eggs with pasta), It doesnt sound too appertising to me lol

lol yeah, ah I'd usually just boil them for no more than 3 and a half mins (from when the water comes to the boil) so that they're still quite runny, so they mix nicely into a big bowl of pasta, and then add some herbs/spices for flavouring like paprika or chili powder or whatever I have to hand! It does the trick anyway!

James M

Krisby


Diet is looking good, i think i need to get my arse in gear and work mine out.
How do you prepare the second meal (eggs with pasta), It doesnt sound too appertising to me lol

Same here, I've never been good with eating well and I find eating at set times difficult so I just try to eat the right things when I'm hungry.

TBH I do think people tend to place undue emphasis on how strict your diet should be, especially at our level in this game (ie. not pro, just wanting to look better). I mean if you're bulking up, I think you could get away with just making sure that you just eat when you're hungry (which is a lot of the time, for me anyway) and you're not eating anything with too much trans and saturated fats/salt/sodium. But I think some people need to have a structured diet plan, one of the main reasons I'm doing it is also because I'm on a budget, so planning out what to eat each day helps in that regard. But certainly if money was no issue I imagine I would just stuff myself with organic chicken and the finest steaks all day every day and still be guaranteed to be getting enough protein/kcals in. Cutting is a different story though (I imagine), and I guess it's a lot more important to have a set plan when dieting down

CitizenKane

James M

Krisby


Diet is looking good, i think i need to get my arse in gear and work mine out.
How do you prepare the second meal (eggs with pasta), It doesnt sound too appertising to me lol

Same here, I've never been good with eating well and I find eating at set times difficult so I just try to eat the right things when I'm hungry.

TBH I do think people tend to place undue emphasis on how strict your diet should be, especially at our level in this game (ie. not pro, just wanting to look better). I mean if you're bulking up, I think you could get away with just making sure that you just eat when you're hungry (which is a lot of the time, for me anyway) and you're not eating anything with too much trans and saturated fats/salt/sodium. But I think some people need to have a structured diet plan, one of the main reasons I'm doing it is also because I'm on a budget, so planning out what to eat each day helps in that regard. But certainly if money was no issue I imagine I would just stuff myself with organic chicken and the finest steaks all day every day and still be guaranteed to be getting enough protein/kcals in. Cutting is a different story though (I imagine), and I guess it's a lot more important to have a set plan when dieting down

I think you are spot on with that. I spent years trying to bulk by clean eating only and this got me nowhere. Now I'm not so strict and don't mind if something has a bit of fat in here and there and i find my weight is shooting up.

Krisby

CitizenKane

James M

Krisby


Diet is looking good, i think i need to get my arse in gear and work mine out.
How do you prepare the second meal (eggs with pasta), It doesnt sound too appertising to me lol

Same here, I've never been good with eating well and I find eating at set times difficult so I just try to eat the right things when I'm hungry.

TBH I do think people tend to place undue emphasis on how strict your diet should be, especially at our level in this game (ie. not pro, just wanting to look better). I mean if you're bulking up, I think you could get away with just making sure that you just eat when you're hungry (which is a lot of the time, for me anyway) and you're not eating anything with too much trans and saturated fats/salt/sodium. But I think some people need to have a structured diet plan, one of the main reasons I'm doing it is also because I'm on a budget, so planning out what to eat each day helps in that regard. But certainly if money was no issue I imagine I would just stuff myself with organic chicken and the finest steaks all day every day and still be guaranteed to be getting enough protein/kcals in. Cutting is a different story though (I imagine), and I guess it's a lot more important to have a set plan when dieting down

I think you are spot on with that. I spent years trying to bulk by clean eating only and this got me nowhere. Now I'm not so strict and don't mind if something has a bit of fat in here and there and i find my weight is shooting up.

Yeah and I guess the other thing is you have to actually enjoy eating, because if you don't enjoy eating then you will be less inclined to do it, and so getting an extra few cheeky dirty cals in your meals to give them a bit more flavour isn't gonna be the end of the world!

Oh and I forgot to mention in that diet plan that I'm supplementing with fish oils as well, so add an extra ~6g fat and ~54 kcals to that total. Fish oils are the biz

Push - 7/12/09

DB Press
36kg x 8
36kg x 7
36kg x 6

Incline Bench
62.5kg x 8
62.5kg x 8
62.5kg x 8 (+1)

Dips
BW x 10
BW x 7 (-1)
BW x 5 (-1)
              |
              |
              |
              V



Skull Crushers
27kg x 8
27kg x 8 (+2)
27kg x 6 (+1)


Incline Flyes
9kg x 14
9kg x 14

My mum is so f.ucking annoying! I just finished a meal there and she came into the kitchen and started giving out to me saying stuff like "WHY DID YOU EAT WHEN IM ABOUT TO COOK DINNER!!! WHY CANT YOU JUST EAT 3 TIMES A DAY LIKE A NORMAL PERSON!!' etc etc. My counter argument was that most of these so called "normal" people are in horrendous shape and I couldn't care less about conventional eating times as they are in no way conducive to my training and goals. I then reminded her that the personal trainer/nutritionist who she got to look at her own diet a few months ago told her that she should also be eating every 2-3 hours to speed up metabolism, and that it wasn't my fault that she hasn't heeded this advice. TBH I can't really figure out why she cares about the times and frequencies that I eat? I think she just likes the idea of having a sit down meal in the evening where all the family sit down together - tough luck im afraid Ma!

I don't see what the issue is tbh. You can still sit down with her 3 times a day if needs be. Then in your own time supplement this with 3 more snacks in between no harm done.

It's abit of a running joke when I'm out with my parents that we need to stop every fews mins and crack a "feeding time" joke

Everyone you speak to is an expert on nutrition by the way. Especially the 'out of shape' ones. The only reason they havent got the body of a God(dess) is because of bad genes, or a dodgey knee etc etc etc etc