Built like a badass - On cycle started the test today

hey mates, i have been lurking around this forum for a while and i think now's the time to start a journey.

my back ground:
-fatass judoka 89kg with 99.9999%bf  :D
-one year later 75kg with a six pak
-tried booze for first and last time got hit by a car had a back injury.
- healing took sometime
- got back to 80kg with 13%bf
- rowed for college and iam now a competitive lightweight rower.
- now is my ofseason so iam trying to build a base to compete in the heavy weigh class.

i tried splits but i found that i got my best results by training heavy using full body routines.
i have a wide e-library of oldtimers routines that i love to use.

my routine:
i workout sunday - tuesday - thursday. using the following routine as a base i change the excercise variation everytime for instance one time i do flat presses the other day i do inclines and so on. the first 2 sets are warmups and the other 4 are working sets.


Squats  6X6-8
Bp  6X6-8
Deads 6X6-8
Rows 6X6-8
power Shrugs 6X6-8
military Presses 3X6-8
Curls 3X6-8
Overheadext. 3X6-8
calf raises 3X20
core work

this is my average diet, it doesn't change much.

meal1: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey ,+ 3cups whole milk + 1/2 an apple

 training

meal 2: protien shake in whole milk
meal 3: 1 hen breast + 1 cup spinach + 1 cup rice
meal 4: 1/2 can of beans and 1 slice whole wheat bread
meal 5: 1 leg thigh + steamed veggies
meal 6: 1 hen breast + 60g grilled beef
meal 7: 2cups cottage cheese + 2tbsp evoo + oregano + cucumbers

totals: 4180 cals 157.5F 357C 327P

supps: russian bear weight gainer, animal pak and animal mstack.

recent pics:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00533.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC00534.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC00536.jpg

iam nicely cut at my bw of 60kg and i want to get to 75kg with minimal bf gain .

Squats  : 45kg  X 8 ,  45kg X 8 , 55kg X 8 ,  65kg X 8, 75kg X 6 , 75kg X 4
Bp  : 45 X 8 , 55kg X 8 , 60kg X 6 , 65kg X 6 , 70kg X6 , 75kg X 5
Deads : 65kg X 15 , 75kg X8 ,  85kg X 6 , 90kg X6 , 100kg X6 ,100kg X  6
barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 65kg X 6 , 65kg X 6 , 65kg X 6 

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 85 kg X5 , 85kg X 5 , 85kg X 5
mil Presses:  45kg X 8 ,55kg X 8 , 55kg X 6
Bb Curls :45kg X6 , 6 , 5
Overheadext.: 5plates X 8, 8 , 8


workout notes: i haven't worked in the low rep ranges recently so i was testing what i could do today , on tuesday i'll keep going higher.

I used to do lightweight rowing, and it can be hard both mentally and physically to drive your bodyweight up a lot.  On the upside, you should find deadlifting a breeze :-)

My Journal

yes mate deads are my best lifts so are the cleans. it's a ****er trying to gain weight during season thats why iam trying off season.  do u have any ideas?

off day today. cardio done for 30 mins

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey ,+ 3cups whole milk + 1/2 an apple

meal2: 1 cup rice + 1 hen breast + 1 cup spinach
meal3: 1 russian bear shake
meal4: 1 hen breast + 1 cup spinach
meal5: 1 cup beans
meal6: 2 cups cottage cheese + olive oil + oregano

Good lean base to build on there young man.

You might want to search out Barbuda's journal as I believe he used to row and certainly started from a similar build to you before adding some excellent mass in just over a year.

Good luck.

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

thnx jedi for the nice comment :D i will lookup his journey i need all the info i can get

Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,  75kg X 6, 75kg X 6 , 85kg X 4 PR
Bp  : 45 X 8 , 55kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 4 PR

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6  PR

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 85 kg X6 , 95kg X 6 , 105kg X 6 PR's
mil Presses:  45kg X 8 ,55kg X 8 , 55kg X 6 , 55X6
Db Curls :15kg X6 , 15kg X 6 , 20kg X 5 PR
Overheadext.: 5plates X 8, 8 , 8

Notes: iam very happy for the Pr's i achieved  and i hope that i can smasg somemore records on thursday. on a side note i had to half ass the mil presses and the arm work because my dad forgot the house keys and yelled at me on the phone to drop the weights and come home so he wouldn't wait. its not my problem he forgot his keys i don't know whats wrong with the dads around hopefully i won't have the same mentality when i have kids.

i live around clowns and ppl with no testosterone

check my journal

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey ,+ 3cups whole milk + 1/2 an apple

workout

meal2: 1 russian bear shake

meal3: 1 cup rice + large steak + 1 cup spinach

meal4: 1 hen breast + 1 cup spinach + 1 cup rice

meal5: went out had 2 grilled chicken sandwiches with peppers , lettuce and veggies

meal6: 1 cup beans + 1 slice whole wheat bread

i live around clowns and ppl with no testosterone

check my journal

off day today

30 mins of cardio.

diet:
diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple
meal2: 0.5 cup rice + large steak + 1 cup spinach
meal3: medium steak + 0.5 cup rice
meal5: grilled chicken salad with some cheese.
meal6: 2 cups cottage cheese + cinammon and splenda.

notes: never had sweet cottage cheese before tastes weired but kinda funky.

i live around clowns and ppl with no testosterone

check my journal

couple of things, how tall are you?

are you running aas at the monent? just you seem to be popping up in the aas section. if you dont want this kind of chat in your journal pm me and i will edit it out for you.

also, no need for all the colours when putting your weight/routine up, it hurts my eyes! lol

good luck with gaining the weight too.

iam 177 cm , no iam not running aas atm. but iam seriously thinking of it when i hit 70 - 75kg at my current Bf.

i have no problem with u discussing the aas stuff here iam very open about my life. i have been reading every book in biochem and aas functions for the last 2 years. 

the goals i want to achieve from aas use would be body composition gains i would like to hit maybe 85kg at 7-8 % bf. as i don't want the excess muscles to affect my rowing and flexibility.

about the colours i stole this idea from murphey's log been reading it for 2 months now.

thnx and ask any question u'd like to know.

i live around clowns and ppl with no testosterone

check my journal

nice one bro, i just wondered on the aas what with you adding to threads in the aas forum, hopefully you'll bring a lot of science to debates then.

don't worry bro i got it covered ;D.

Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,  75kg X 85kg X 6 , 95kg X 4 PR's
incline Bp  : 45kg X 8 , 45kg X 8 , 55kg X 8 ,
60kg X 5 , 60kg X 5 , 60kg X 5

Power cleans: 35kg X 8, 35kg X8 , 45kg X 6 , 45kg X 6 , 55kg X 4 , 55kg X4

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6 

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 95 kg X6 , 105kg X 6 , 115kg X 6 PR
Db Presses:  15kg X 8 ,17kg X 8 , 20kg X 6 , 22X6 Pr

Db Curls :15kg X6 , 15kg X 6 , 20kg X 6

Overheadext.: 5plates X 8, 8  , 6plates X6 Pr

Notes: starting next week , i will be doing this workout on tuesdays and the other workout containin the flat bench and mil presses will be on sundays and thursdays. i was weak today in the inclines but i haven't done them in ages so its a good start, same with dbell presses for shoulders but i put a PR today. took it easy with the power cleans also because i haven't dones them in a while. also i need to add some calves and core work starting from next week also.

i live around clowns and ppl with no testosterone

check my journal

LOL some colourful workouts up there!

How old are you mate?

www.fingerpistol.co.uk

the colours make some some contrast right :D ??

iam 19

i live around clowns and ppl with no testosterone

check my journal

dyskee


off day today

30 mins of cardio.

diet:
diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple
meal2: 0.5 cup rice + large steak + 1 cup spinach
meal3: medium steak + 0.5 cup rice
meal5: grilled chicken salad with some cheese.
meal6: 2 cups cottage cheese + cinammon and splenda.

notes: never had sweet cottage cheese before tastes weired but kinda funky.

Very nice breakfast - I like the addition of cinammon!

 
Bodybuilding Warehouse - The UK's Best Bodybuilding Supplements

iam a cinammon junkie mate i put it on everything :D tastes v. nice.

meal1: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple

 training

meal 2: protien shake in whole milk
meal 3: 1 hen breast + 1 cup spinach + 1 cup rice
meal 4: 1 hen breast + 1 cup rice
meal 4: 1/2 can of beans and 1 slice whole wheat bread
meal 5: 2cups cottage cheese +cinammon  + splenda +milk

i live around clowns and ppl with no testosterone

check my journal

offday today done 30mins cardio.

diet:
meal1: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple

meal 2: 500g steak +0.5 cup rice
meal 3: 1 hen thigh + 1 cup spinach + 1 cup rice
meal 4: went out had 2 roast beef sandwiches
meal 5: 500g steak

i live around clowns and ppl with no testosterone

check my journal

Your muscle wieght will pile back on mate, your diets good and training is fine, what wieght cat. does the rowing light wieghts go up to - are you limiting yourself to how much you put on?

One thing is i dont rate full body workouts but each to there own if its working for you stick with it bud!

the light weight goes upto 70kg iam trying to get that. i was 53 kg a few weeks back - avatar pic- now iam 61 kg been there for 20days now but iam noticing that iam getting leaner and fuller at this weight so maybe iam shifting body composition a little bit.

i don't particularly like fullbody routines also but i need recovery because i have to do some sort of rowing CV on offdays . i really like push/pull splits or upper/lower.

i live around clowns and ppl with no testosterone

check my journal

off day today. cardio done for 30 mins

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple

meal2: 1cup rice + 1 hen breast + 1 cup spinach
meal3: 1 hen thigh + 1 cup spinach + 0.5 cup rice
meal4: 1 cup beans +1 slice whole wheat bread
meal5: a can of tuna +olive oil

i live around clowns and ppl with no testosterone

check my journal

Can you elaborate on your rowing schedule and how you train for that. Is it all outdoors or are there any ergo sessions?
A serious amount of cardio may impact your ability to gain significant weight.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

currently iam in the off season so on my offdays from training its either a 6km in a pair boat , 30 mins on the ergo steady pace or the dirty dozen 500X12 with a minute rest between each 500m

i live around clowns and ppl with no testosterone

check my journal

Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,  75kg X 6, 75kg X 6 , 85kg X 5
Bp  : 45 X 8 , 55kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 4
Deads : 65kg X 15 , 75kg X8 ,  85kg X 6 , 90kg X6 , 100kg X6 ,100kg X  6

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 85 kg X6 , 95kg X 6 , 105kg X 6
mil Presses:  45kg X 8 ,55kg X 8 , 55kg X 6 , 55X6
Bb Curls :45kg X6 , 6 , 5
Overheadext.: 5plates X 8, 8 , 6 plates X6

workout notes: not the best of workouts because my partner wasn't there today. and the ipod didn't do quite a job.

i live around clowns and ppl with no testosterone

check my journal

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple
training
meal2:russian bear shake
meal3: 1cup rice + 1 hen breast + 1 cup spinach
meal4: 1 hen thigh + 1 cup spinach + 1 cup rice
meal5: 1 cup rice +1/2 kg grilled meat
meal6: a can of tuna +olive oil

i live around clowns and ppl with no testosterone

check my journal

* meal2:russian bear shake

What the fcuk is that lol!

Might want to add some more healthy fats in meal 3&4 bud.

thnx scottie will add some olive oil .

haven't u heard about the russian bear shake its a 5000cal shake :D hehehe

i live around clowns and ppl with no testosterone

check my journal

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple

meal2: 2 beans sandwiches + 3 eggs
snack3:  100g of mixed nuts
meal4: 1cup rice + 1 hen breast + 1 cup spinach
meal5: 1cup rice + 1 hen breast + 1 cup spinach
meal6: a can of tuna +olive oil

notes: diet  wasn't perfect today, had to run some errands for uni. bring my olevels and as levels certificates - yup iam british educated not national- the best part is after this 8 hour run, i got accepted at uni :D

i live around clowns and ppl with no testosterone

check my journal

Front Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,8,6
incline Bp  : 45kg X 8 , 55kg X 8 , 55kg X 8 ,
65kg X 5 , 65kg X 5 ,70kg X 5 PR

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6 

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 95 kg X6 , 105kg X 6 , 115kg X 6
Db Presses:  15kg X 8 ,17kg X 8 , 20kg X 6 , 22X6  , 25X5 PR

Db Curls :15kg X6 , 15kg X 6 , 20kg X 6

Overheadext.: 5plates X 8, 8  , 6plates X6

Notes: stamina was up this workout . didn't feel tired at all. did front squats instead of regular squats because of my lower back. it suffered from some pain yesterday so i thought of playing it safe

i live around clowns and ppl with no testosterone

check my journal

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple
training
meal2:russian bear shake
meal3: 1cup rice + 1 hen breast + 1 cup spinach +evoo
meal3: 1 hen thigh + 1 cup spinach + 0.5 cup rice +evoo
meal4: 1 cup beans +1 slice whole wheat bread +3eggs
meal5: a can of tuna +olive oil

i live around clowns and ppl with no testosterone

check my journal

off day
diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + raisins
meal2: 1cup rice + 1 hen breast + 1 cup spinach +evoo
meal3: 1 hen thigh + 1 cup spinach + 0.5 cup rice +evoo
meal4: 1 cup beans +1 slice whole wheat bread +3eggs
meal5: a can of tuna +olive oil+nuts

i live around clowns and ppl with no testosterone

check my journal

Front Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,8,6
Bp  : 45 X 8 , 55kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 4

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 85 kg X6 , 95kg X 6 , 105kg X 6
mil Presses:  45kg X 8 ,55kg X 8 , 55kg X 6 , 55X6
Bb Curls :45kg X6 , 6 , 5
Overheadext.: 5plates X 8, 8 , 6 plates X6

notes:
 did front squats today too , back is still ****ed up. so i didn't do powercleans too. but other wise i sweated my ass off

i live around clowns and ppl with no testosterone

check my journal

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + raisins
training
meal2:russian bear shake
meal3: 1cup rice + 1 hen breast + 1 cup veggies +evoo
meal4: 2cups !! rice + 300g beef some light mayo
meal5: 1 hen thigh + 1 cup veggies+ mixed nuts
meal6: a can of tuna +olive oil

i live around clowns and ppl with no testosterone

check my journal

hello mate, apologies for taking so long to get my ass in here!

diet looks good for protein but bit low on fruit/veg/efa's. veg and efa's can easily be added to any meal and even a couple protions fruit a day would be good (check the smoothies i make in my journal for a good MRP).  if your looking to bulk maybe add more carbs towards the end of the day.

to help bulking why not split your routine from whole body work. got to take my hat off to you though for all the work you do each session!!

im saying the above as someone who doesnt have any knowledge of what rowing training and diet involves so dont take any notice of my advice if its crap but if i was looking to bulk a bit thats what id do.

was wondering, are you an expat in Cairo? its somewhere ive though of going to work in future.

PS i thought hat russian bear drink mightve put some hairs on your chest!!

"You were promised violence and you are getting violence."

http://uk.youtube.com/watch?v=-okmEYIC0RE

thnx for coming mate:D

u're right i need to up my fruit intake , i will take alook at ur recipies asap, efa's am trying to increase by adding more nuts and olive oil to my meals. me and carbs don't mix well if i add carbs regularly late in the day i get fat in a blink of the eye. occasionly though they are very helpful.

iam planning of starting a split along the lines of a push/pull/legs , i find fullbody wo hard but they increase my body's acceptance to sternous training , and they help immensly with my endurance.

no iam not an expat in cairo mate , iam an egyptian student. cairo is very nice place to live and work, last year i got an internship in british american tobacco and they paid me very well.  what's ur field of work?

the russian bear is really nice but the mct's in it , hurts alot when coming out.

i live around clowns and ppl with no testosterone

check my journal

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + raisins
meal2:russian bear shake
meal3: 0.5cup rice + 1 hen breast + 1 cup veggies +evoo
meal4: 300g homemade beef sausage + 2 slices of granary bread , some evoo
meal5: 6 roastbeef and chicken sandwiches with tomatoes lettuce and some mayo

notes: meal 5 was rediculous , i was invited in a party and i got so hungry downed these bad boys, felt guilty at first then i switched to the "****it am bulking" attitude lol. i seriously though if iam eating clean all the time no problem in throwing up some dirty stuff.

i live around clowns and ppl with no testosterone

check my journal

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + raisins + walnuts , tasted awesome.

meal2: 0.5cup rice + 2 BSS chicken breasts + 1 cup veggies +evoo
meal3: 0.5cup rice + 2 BSS chicken breasts + 1 cup veggies +evoo
meal4: 0.5can beans + 2 slices granary bread
meal5: a can of tuna + olive oil and mixed nuts

i live around clowns and ppl with no testosterone

check my journal

here are some progress pics:

side triceps: http://i228.photobucket.com/albums/ee170/dyskee/DSC00558.jpg

legs:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00557.jpg

most muscular:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00556.jpg

lat spread rear:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00553.jpg

front lat spread:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00549.jpg

side chest:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00550.jpg

back double bi:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00551.jpg

the last pic looks wierd there's something wrong with my back any advice??

i live around clowns and ppl with no testosterone

check my journal

Front Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,8 , 70kgX6 PR

Bp  : 45 X 8 , 55kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 5

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 105 kg X6 , 115kg X 6 , 125kg X 6 PR
mil Presses:  45kg X 8 ,55kg X 8 , 55kg X 6 , 55X6
Bb Curls :45kg X6 , 6 , 6
Overheadext.: 6plates X 8, 8 , 8

notes: back still itchy so no deads , this  sucks

i live around clowns and ppl with no testosterone

check my journal