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chriswade
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Here we go, the start of my journal
26 October 2009 19:29
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well, i have been working out at home past few months. managed to put on a little weight but limited equipment and limited knowledge. think im bascically doing everything wrong lol. well today i have finally joined a gym so i have all the equipment i need. i will post here everyday and include my diet and workout, and if anyone wishes to help me out or make changes then please do as i could really do with the help. i will post my stats here tonight when i measure up and also post a few pics so i can look back every few months. my goal at the minute is to bulk up but with as little fat as possible (i already think im getting a belly lol) so i will update this later on with stats and pictures and let it all begin tomorrow :)
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chriswade
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Re:Here we go, the start of my journal
26 October 2009 23:47
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this is the routine i think i will follow. 4 day split that i found on here. any problems or modifications i should make to it? or different routine alltogether? just seems people have had good gains off it. Monday - Chest/Biceps Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8 Incline DB Press: 3x8 Incline DB Flyes: 2x10 Flat DB Flyes: 2x10 Flat DB Bench: 3x8 Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4 Seated Incline DB Curls: 2x8 Single Arm DB Preacher Curls: 2x10 Tuesday - Quads/Hams/Calves Barbell Squats: 1x12, 1x10, 1x8, 2x6 Leg Extension/Leg Press Supersets: 3x12/8 Stiff Legged Deadlifts: 1x12, 1x10, 3x8 Hamstring Curls: 3x8 Standing Calve Raises: 3x8/12 Dropsets Wednesday - 45 mins cardio Thursday - Delts/Triceps Military Press: 1x12, 3x8 Seated DB Press: 3x6 DB Lat Raise/Front Raise Supersets: 2x10/10 Skullcrushers: 1x12, 3x8 Rope Pressdowns: 3x8 Straight Bar Pulldowns: 2x12 Friday - Back/Traps Deadlifts: 1x10, 1x8, 3x6 Barbbell Row: 1x10, 1x8, 1x6 Low Cable Row: 2x8 Wide Grip Pulldowns: 2x10 DB Shrugs: 1x12, 1x10, 3x8 Satuday - 45 mins cardio Sunday - Rest
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chriswade
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Re:Here we go, the start of my journal
27 October 2009 00:18
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anyone?
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Faux Real
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Re:Here we go, the start of my journal
27 October 2009 08:25
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I normally go for a push/pull/legs split but lots of others do what you do so I'm sure it will be ok. I started off on the cashmans 5x5 routine which I did well off in the early days. Look forward to stats and pics and weights updates.
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chriswade
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Re:Here we go, the start of my journal
27 October 2009 12:28
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thank you :). im really looking forward to it too. its a shame i dint get pics a few weeks ago as i have put on nearly a stone by eating differently and working out at home. but long way to go so ill get pics sorted today and stats :)
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Faux Real
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Re:Here we go, the start of my journal
27 October 2009 13:30
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A stone is good. Took me about my first 6-12 months to put on a stone. Then after that it got much harder so make the most of your 'beginners gains'!
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DC77
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Re:Here we go, the start of my journal
27 October 2009 13:46
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chriswade
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Re:Here we go, the start of my journal
27 October 2009 14:43
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my diet is pretty good now. although im gaining easily becuase im such a low weight. ill have a look at the mealplan site now. thank you :)
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chriswade
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Re:Here we go, the start of my journal
27 October 2009 14:59
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well had my first day at the gym today :D. just did 30 mins on exercise bike and 10 mins on rowing machine just to get the feel for the gym and have a bit of a look around. really enjoyed it. first weight session tomorrow :)
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chriswade
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Re:Here we go, the start of my journal
27 October 2009 17:54
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ok so this was todays diet. how is it? 8am - 100g porridge oats with semi skimmed milk and jam ( will be using half water and milk and adding a scoop of whey starting next week) 12.00pm - 240g chicken breast and 4 slices of wholemeal bread 1pm workout (45 min cardio) 2.00 - protein bar (will be protein shake starting next week) 3.30 - 2 whole eggs and 2 egg whites scrambled wth a sprinkling of parmesan and tomato ketchup 7pm - 150 g chicken breast, half cup of brown rice, portion of mixed veg 10pm - med bowl of cereal how is that for diet? im looking to gain but ive seen many people gain really fast but look fat with it. id rather have slower gains but keep muscle definition and look good.
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chriswade
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Re:Here we go, the start of my journal
27 October 2009 22:03
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how does that diet look? ive just been readin up and i reckon i need some more carbs within the hour of the workout as ther arent many at all. also could i have porridge as a every day breakfast if im adding whey to it? its juts i love the stuff. :D
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chriswade
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Re:Here we go, the start of my journal
28 October 2009 16:30
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ok so did this today Thursday - Delts/Triceps Military Press: 1x12, 3x8 Seated DB Press: 3x6 DB Lat Raise/Front Raise Supersets: 2x10/10 Skullcrushers: 1x12, 3x8 Rope Pressdowns: 3x8 dont feel like ive done anything though :(, im struggling to know whether my form is good or im hitting the muscles i should be. also im having to use really light weights as im really light and not that strong. i could feel the rope pull downs hitting the triceps but apart from that not much.
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chriswade
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Re:Here we go, the start of my journal
28 October 2009 18:05
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everyone gone quiet :(
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chriswade
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Re:Here we go, the start of my journal
28 October 2009 20:41
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ok well here are my stats and pics taken tonight. height 5ft 8 inch weight 9 stone 4 lb chest 35 inch biceps 11.5 inch (tensed) hips 33 inch waist 29 inch thighs 19.5 inch calves 13 inch forarms 10 inch shoulders 19 inch neck 14.5 inch hoepfully look back on these down the line and see an improvement. (tensed) relaxed
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chriswade
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Re:Here we go, the start of my journal
28 October 2009 22:01
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this is my diet for today. still no comment on the deit or anything? i feel like im doing this myself lol. 8.30 am - 50g porridge oats with jam,1 whole egg and 4 egg whites scrambled with milk and 3 slices wholemeal bread 11am - 170g chicken breast and 2 slices wholemeal bread 2pm - 2 tablespoons peanut butter and2 slices wholemeal bread and Apple 3pm train 4.30pm - Protein bar 7pm - 2 med haddock fillets,Half cup of brown rice with Broccoli/carrots/ cauliflower
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smooth11114
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Re:Here we go, the start of my journal
28 October 2009 23:35
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your not getting good carbs in you after your workout. Within 20 mins you really need to get whey in you (40g) and some fast digesting carbs, something like malodextrin or waxy maze starch. Lots of bread there mate, hows about some potatoes (new potatoes are low GI). Your getting no carbs in you from 2 - 7, thats 5hrs, too long imo. Also look at getting casein protein in you before bed to reduce catabolism, cottage cheese is a good natural source. Or buy a powder. Good start though, better than when i started training as a kid.
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chriswade
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Re:Here we go, the start of my journal
28 October 2009 23:57
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yeh i will be adding a whey powder starting next week, as for carbs the protein bar was a maximuscle cyclone so contained carbs too :). thank you for the reply.
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DC77
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Re:Here we go, the start of my journal
29 October 2009 10:19
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chriswade this is my diet for today. still no comment on the deit or anything? i feel like im doing this myself lol. 8.30 am - 50g porridge oats with jam,1 whole egg and 4 egg whites scrambled with milk and 3 slices wholemeal bread 11am - 170g chicken breast and 2 slices wholemeal bread 2pm - 2 tablespoons peanut butter and2 slices wholemeal bread and Apple 3pm train 4.30pm - Protein bar 7pm - 2 med haddock fillets,Half cup of brown rice with Broccoli/carrots/ cauliflower Diet is poor - advice was given to look up the meal plan site - you need to look again imo
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chriswade
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Re:Here we go, the start of my journal
29 October 2009 13:43
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how is that diet poor :S, i did read it.
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DC77
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Re:Here we go, the start of my journal
29 October 2009 13:57
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DC77 chriswade this is my diet for today. still no comment on the deit or anything? i feel like im doing this myself lol. 8.30 am - 50g porridge oats with jam,1 whole egg and 4 egg whites scrambled with milk and 3 slices wholemeal bread 11am - 170g chicken breast and 2 slices wholemeal bread 2pm - 2 tablespoons peanut butter and2 slices wholemeal bread and Apple 3pm train 4.30pm - Protein bar 7pm - 2 med haddock fillets,Half cup of brown rice with Broccoli/carrots/ cauliflower Diet is poor - advice was given to look up the meal plan site - you need to look again imo Not enough food imo Squire - you need protein at every meal too. Eat every three hours. Diet has NO EFAs, not enough fruit & veg 8.30 am - 75g porridge oats with jam,4 whole egg whites scrambled with milk and 2 slices granuary bread 11.30am - Spag Bol - wholewheat pasta, tomatoes, lean steak mince etc, fruit, yogurt 2.30pm - tin mackeral - 2 slices granuary bread, veg, fruit etc 3pm train 4.30pm - 40g whey with 40g dextrose 7pm - 2 med haddock fillets, 1 cup of brown rice with Broccoli/carrots/ cauliflower 10pm - Oatcakes, cottage cheese A few adaptions - not perfect but better
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