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

Weighed in at 92kg this morning, so that's a 4 1/2 lb gain in 3 weeks. Happy with that I must say, especially because I've been doing a good bit of cardio.

CitizenKane


Weighed in at 92kg this morning, so that's a 4 1/2 lb gain in 3 weeks. Happy with that I must say, especially because I've been doing a good bit of cardio.

thats really good mate
 
well done
 
 
Joe

End of day totals:

Calories: 3461
Protein: 246.25g
Carbs: 443.95g
Fat: 77.8g

Pull (sort of)

Worked out at home today. My legs are still in bits from Thursday's leg session, so I felt I was unable to do Deads but I decided I wanted to work out anyway because I am handing in my thesis tomorrow so the next two days are written off in favour of alcohol fueled mayhem. So I did a pull session (minus the Deads) and had to improvise a bit with the limited equipment I have at home.

Chins - 6, 5, 4 (pathetic, I know, but 6 months ago I wasn't able to do 1)
DB Bent Over Rows - 25kg (the highest weight I have at home, normally I would use 32kg DBs for these) - 14, 14, 14
BB Curls - 30kg - 14, 14, 13 (+1)
Hammer Curls - 12kg each - 14, 14 (+1), 14 (+2)

Then messed around with some ab stuff. Did 3x20 weighted sit-ups with 20kg, and also did some Side Bends for obliques. Did 3x20 with 20kg DB for each side.

My bro joined in with the workout today. He doesn't work out at all really except for the odd few sets of chin ups every now and then, and he looks class. Much bigger biceps than me and he's a lot leaner. I still kicked his ass strength-wise though haha.

All in all good session, despite the lack of Deads.

End of day totals:

Calories: 3619.6
Protein: 260.55g
Carbs: 502.15g
Fat: 51.2g

High carb day today eh? Just bought a giant 5kg tub of maltodextrin which would probably account for that!

Handing in my thesis and going out on the piss in approximately one hour. Commence two days of no exercise and sh1te diet.

Enjoy it lad, have a pint for me!

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CitizenKane


Handing in my thesis and going out on the piss in approximately one hour. Commence two days of no exercise and sh1te diet.

Is always good to do this though tbh mate, not great for you obvioulsy but worthwhile for other reasons.

Anyway on another note your diet looks very good from your daily intake notes, much better than what i bother with lol.

And the 4 1/2 lb gain in 3 weeks shows how your work is pulling off, great work with that gain.

Hi,

Haven't posted in your journal yet (i dont think so anyway)

Enjoy your nights out on the booze.

I see you have a good diet looking at your cals added up. Would be interesting if you could post a typical days food intake.

Cheers thanks for stopping by!

My diet is pretty simple, and I usually don't change it too much. Usually looks something like this:

Wake Up: 2x Whey w/ 50g Oats
Meal 1: 100g Homemade Muesli w/ 250ml milk
Meal 2: Tin tuna, 100g pasta (or rice), veg
Meal 3: 4 Eggs, 100g pasta (or rice), veg
Meal 4: Chicken breast, 150g pasta, veg
30g Peanut Butter
2x Whey w/ 50g Oats
6x 1000mg Fish Oils

Usually with a piece of fruit or two and a pint of milk thrown in there at some stage. Also pwo on training days I have 2 scoops of whey with 60g maltodextrin.

SUCH a good session today. Felt really good in the weights room, I fcuking love it. Went like this:

Legs & Shoulders

Squat (+10kg)
70kg x 10
70kg x 10
70kg x 9

Seated DB Shoulder Press
22kg (each) x 10
22kg (each) x 10
22kg (each) x 6 (-2)

Clean and Press
45kg x 9
40kg x 8 (-2)

Calf Raise (Smith) (+10kg)
80kg x 10
80kg x 10
80kg x 10

Leg Extensions (Machine)
Setting 12 x 10
Setting 12 x 10
Setting 12 x 10

Leg Curls (Machine)
Setting 13 x 10
Setting 13 x 10
Setting 13 x 10


Then I did an absolute monster of an ab circuit. All body weight only:

Decline Sit-Ups
3 x 25

Incline Hanging Leg Raise
3 x Failure

Decline Bench Side Twists
3 x 20

Superset:
Bicycles - 3 x 10
Crunches - 3 x 10
Side Serratus Crunches - 3 x 10

Felt like my abdomen was put through a blender. I doubt I'll be able to do all those core exercises after every session, but I'll try and do as many as I can, it felt really good!

End of day totals:

Calories: 3851
Protein: 248.3g
Carbs: 554.45g
Fat: 71.2g

Lol

how'd the night out go mate?

i think im going to cut for a few weeks now. ive been revising like fook this last week (got a mechanics resit exam on friday) so have been eating absolute ****e and drinking a few cans everyday, so i really aint happy with my body atm. im thinking maybe 2-3lbs per week until i get my bodyfat ~13%, then start lean bulking, but im not going to cut for longer than 12 weeks. im guessing im around 190lbs and 20% bodyfat now so 20lbs should do the trick.

Hows the ab wall doing, afraid of laughing yet

TIO - Yep, lol. And this morning I tried to do a sort of sit-up movement when getting out of bed, and it just didn't work! Never had such bad doms in my abs in my life!

jebus - The night out was good man, I think I earned it. Got absolutely sh1tfaced! Personally I don't think you should start a cut yet, just because I think it's more effective to bulk for a good long period before then cutting down, I don't think stopping your bulk short and cutting for a few weeks and then start to bulk again will do that much. Well you will look better of course but you may not yet have enough muscle mass to do it imo. It's your call of course, just my two cents!

that ab routine looks pretty tough to me!!!!

good work on completing it though.

Cheers beast! It was fun, abs are in ribbons today though! The superset at the end is pretty much robbed from Kevin Levrone's ab routine that he posted on his blog, except with some Incline leg raises and decline situps thrown in cos they're my fave ab exercises!

End of day totals:

Calories: 4172.4
Protein: 254.25g
Carbs: 623.7g
Fat: 73.4g

WTF! Ate waaaaay too much carbs today as you can see! I'm not quite sure how I even managed that!

Push

Bench Press
75kg x 10
75kg x 10 (+2)
75kg x 8 (+1)

Decline DB Press
32kg (each) x 7
32kg (each) x 6
32kg (each) x 5

Incline DB Press
26kg x 7 (-2)
26kg x 7 (-1)
26kg x 6 (-1)

Flys (+3kg)
12kg x 10
12kg x 9
12kg x 6

Tricep Cable Pushdowns
Setting 13 of 15 x 10
Setting 13 of 15 x 10
Setting 13 of 15 x 8 (-1)

Good old session. Delighted with my Bench press. Slightly annoyed about the Incline DB going down but then I remembered the last time I did it before the Decline press rather than after, so obviously my strength was going to be down on it today. I'm officially dumping the Decline from my Push routine too. It's just annoying me, the 32kgs are too heavy to be able to get sets of 10, and the next lowest dumbbells in my gym are only 28's, which are too light! So I'm dropping it for the time being. It's a volume overkill anyway. Perhaps I'll throw it in instead of Flat bench some days just to mix things up.

Also did some Flys for the first time since I took that week off due to rotator cuff injury. Increased the weight to 12kg dumbbells and my chest was smashed at this stage anyway so felt SUCH a burn from these!

Cardio - 30mins Cross trainer. Skipped abs as mine are still too sore from the other day haha.

sounds like a good night out pal. i did my resit exam today and it went pretty well, but had a night in tonight so going out tomoz instead, not gonna go to mad though.

im gonna weight myself properly on monday, see what my bodyfat % is (im guessing ~20%) and decide whether to lean bulk or cut from there.

your shoulders pretty much fine now then yeh? i can see the weights are coming up nicely, wel done mate. ive never liked decline press, always felt unnatural to me. i find incline really good for building my chest up, a few months back when i started doing it my chest really started to fill out.

End of Day Totals (Yesterday):

Calories: 3791.74
Protein: 290.85g
Carbs: 468.04g
Fat: 84.02g

Today:

Calories: 5561.96
Protein: 287.85g
Carbs: 665.6g
Fat: 194.24g

Cheat day today, had a massive Dominoes for dinner.