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 :-)

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.

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.

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

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.

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.

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.

LOL some colourful workouts up there!

How old are you mate?

the colours make some some contrast right :D ??

iam 19

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!

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

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

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!