Time To Grow (pics pg16)

Right folks, time for a new journal.
As most know I usually put in a few months of hard work before each holiday only to look half decent and then come back and continue eating and drinking to get more out of shape.
This year the cycle will be smashed!!!
I managed to get to reasonable shape before this year's adventure but after 8 days my O'Neil shorts got left in the case and out came my good old Adidas.
Went on hol at 93kgs, after 2 weeks of 12 hour drinking sessions, binge eating and having twice my body weight in Chicken Gyros, I landed back in the UK friday to a very swelled bloated and 100kg version of myself.  Due to me and the VIP not seeing each other in 3 weeks due to her being on holiday we decided that I'd carry on the binge eating and drinking for the weekend and start changing things monday the 7th.
I'm disgusted in how I've reacted to the rebound effects of the time off.  All the fat I lost has jumped back on and mainly around my lower back and stomach (read BELLY!).  I look like I got stuck in a rubber ring around the pool and I'm still wearing it.
BUT (and this is a big but for me)  I seriously enjoyed being normal for once and not chasing numbers and counting macros.  I've missed training and dieting more than I thought but it's helped me knowing that every now and then you need a break.  Gutting as all the other lads only put about 6lb on and I've done over a stone but hey, sh1t happens.
Plan for this week is to tidy diet up, although have a couple of treats.
After that it's foot flat to the floor in the quest to try build some good old muscle!
Now here's the good bit.
PSCARB has kindly agreed to help me and for this I'm very grateful.  To be honest I'm as nervous as I am excited about it.  I know how strict he is and this is good for me as if I cheat I know I'll feel worse for letting him down more than for eating a biscuit.
There will be nothing but 100% dedication from me on this front, I've got one of the best helping me out and I'm not going to mess it up by losing focus.
Paul, if you're reading this, once again massive thanks mate.
Onto other things;
Have been in PCT since friday.  Most know how much I hate clomid but it has to be done.  I'm using this along with Nolv and HCG to bring the boys back up.  At the min I'm feeling like I have the strength and test levels of a 6 year old girl!!
I've not even thought of a another cycle and still not sure if to post up my use again or not, so only time will tell.
Did a light leg session yesterday but DOMS are present, so a good sign.  Today I'll be doing Back and Tri's.
Diet for today is;
630am
5 slices toast 6 poached eggs
930am
200g lean mince chilli, 10ml EVOO, 3 rice cakes
1130am
same as above
1230pm
TRAIN
PWO
50g whey 20g malto
2pm
same as 1130am
5pm
200g cottage cheese
3 rice cakes
8pm
fillet steak
mixed salad
veg
As said, this week I'm getting back used to eating at set times again.  All my body wants to do is eat and not stop!!
Will post up weight session around lunch time.
Thanks all for reading and all comments welcome.
RACK

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good luck wi this mate.. im sure with PScarb helpin u'l do great..
whack up ur routine too fella.. like i said last time i mentioned ur routine, i reckon u'd really benefit from hittin heavy compunds consistently rather than the currect protocol of mixin it up every wk..
get some shed like mass laid down fella :-)

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Thanks mate, much appriciated.

I'm leaving everything in the hands of Paul.  It's clear he knows what he's doing so I'm just sitting back and seeing what he comes up with.

It's about time I stopped p1ssing about with cutting cals and dieting.  It's no wonder I keep getting so far then grinding to a halt.  So this time I'm just going to get my head  down, eat and lift.

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Would still keep cals in moderation - sounds like you've picked up enough chub on your hols that muscle will grow very happily without worrying about adding more, erm, chub

Savant | Udos Choice | 2010 Shape up

All hands on deck, full sheets to the wind Mr Rack!

Fantastic news on working with Pscarb. Ive never spoken to him or familiar with his work, though his reputation seems most solid.

I think we could see some great things from you given your motivation, I have recently started training with a quality and strong training partner, it is making the WOLRD of difference to my workouts, which in turn is knocking on to my diet as for the first time in a long time, I really want to improve and move forward.

I shall be calling in on a regular basis to spur you on my friend!

All the best on the upcoming journey.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

@Tony, I'm not going mad at all this week mate.  Trying to get appetite back down and get used to eating smaller meals more often than just binging.
 
@Valhalla, massive thanks for the comments my good man.
Paul is a really nice bloke.  Spoke to him at the expo and now he's agreed to help me I'm over the moon as the sheer amount of results he's got for people and himself are proof of how good he is. 
I'll not be letting him or myself down.

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Slight change of plan. Did Chest and Bi's today instead of back today. Was short on time so used the works gym. Comes in pretty handy to be fair and only costs £10 for the year.

Flat Bench 100kg x 10, 110kg x 6, 100kg x 8
Inc DB Press 35kg x 8,8,8
Flat Flies 20kg x 8,8,8

Standing DB Curl 20kg's x 10, 25kg's x 6, 22.5kg's x 8
EZ Curls 35kg x 12,12,20 (cheating on these but massive pumps!)
Concentration Curls 10kg x 10,8,8

Strength down slightly but to be expected due to PCT and still being dead on my feet. Really enjoyed the session though and feeling a lot better for going.
Looking in the mirror I did have a Honey Monster image going on but hey, it'll be sorted soon.

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is paul preaping you for a show or just to get back in shape, i did the same went on a hoilday after my comp and bloated right out but didnt take long to loose the fat i put on soon as i was back at work ang gym it fell off now on a bulk so dont mind a little fat. good luck with this new journal

Hello mate i am glad you had a good time on yours, it must have done you good to let loose, it think your plans of going to the gym were fair silly to be fair, a holiday is supposed to be holiday the gym will wait.

So what is the plan now are you going to compete?

Westy's Countdown to the UKBFF South Coast

I also had a look at your holiday pics on facebook, it looks like you had a quality time mate. some very tasty birds there by the looks of it, has the vip had anything tosay about some of the pics?

And just so you know, you were in better shape than all your mate. (i know that was the plan)

Westy's Countdown to the UKBFF South Coast

@titch, Paul is doing an off-season plan for me, I need to add a lot more quality mass before thinking about prep.  My plan is to see where I am at xmas and if things are going ok I'll start prep about feb for a comp about may time.
I just want to be able to get on stage and hold my own.

@westy, thanks for the holiday comment mate really appreciate it.  The VIP is cool about the pics.  We had a bet before she went to magaluf a week before to see who could get the most pics perving on the opposite sex.  I won we're still not officially "in a relationship" but things are going really well so I wouldn't spoil it.  Also one of my mate's can't keep a secret so it would've got back if I'd been a naughty boy haha!!!
I'm hoping to compete next year but watch this space.

Last night got home, small spot of cardio, 30mins dog walking. Or more like me shuffling along while my dog runs wild or drags me along. After that I rang the VIP told her I'd go round and cook her a meal after her 11 hour shift.
On the menu was Fillet steak, roasted mediterrain veg and a stuffed mushroom, washed down with a nice glass of rose.
After that went to bed and as soon as I got in there......... I fell straight asleep!
It was good that I feel fantastic this morning but when I see the VIP I'm gutted the only sounds coming from the bedroom were me knocking the "Z"'s out!

DOMS are mild in chest but none at all in bi's. Rest day today so will be doing a dog walk after work then it's off to my mate's to watch the football (I only watch the England matches)

Now for a good bit, stepped on the scales this morning and weight was down to 97.4kg so down 2.6kg! Mainly water drop though.
 

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That's some decent benching straight in after a break.

You cooked her a meal then 'fell asleep'.
Are you 100% sure you weren't date raped?
Check for signs of sleep assault and rohypnol.

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


Link to training partner's blog
Mark Jackman and The Great Right Hope

Thanks buddy.  110kg felt very heavy but did it ok-ish.

As for the meal/night.  There were no signs of abuse although my moto is "It's only rape if you don't enjoy it"

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Whats you PB on bench buddy?

no no no, let me say it, I have always wanted to:

[Sly Stallone voice]
"Heeeeyy Yooo... Whut ju bench?"
[/Sly Stallone voice]

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Not quite sure mate.  About 2006 I was repping with 140kg, then one day I took it down and my left elbow tendon just gave way.  It's never been the same.  It comes and goes but while doing MMA it flaired up big time.  I trained grappling a couple of months ago and it took an arm-bar to make me kinda let out a yelp noise.  After that I couldn't grip or drive for about 15mins.  Hence the end off MMA.

I think I might be able to do a single 140kg now and I might try at the weekend, but elbow is now doing nicely so don't want to set it back off.

NABBA NE Comp Journal
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Great numbers!

I would play it safe my brother and avoid any potential triggers, including the single attempt. If it goes wrong, think about the domino effect it can have on your traning under Paul, don't want to blow it.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Very true.

NABBA NE Comp Journal
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You are training for bodybuilding proper now you're prepping for a comp. I would avoid any heavy singles, they really won't benefit you in hypertrophy IMO.

Formely 'Badboy007'

In agreement with the others, believe me when i say i'm speaking from experience.

If something isn't causing you problems, don't **** it up.

Journal

200kg DL

140kg Squat

Thanks guys, you're all right.  No point messing my arm up and getting injured.  I just get a little curious at times.

Sleep has been fantastic since getting back from holiday. I'm getting a decent 7-8 hours solid and feel much better each day that passes.
DOMS in chest are very present today so hopefully they won't be as bad next week when I'm back at full speed.

On the PCT front, my balls are killing every now and then. Usually a sign for me that HCG is working, so smiles all round. I am thinking of adding a small dose of prov though as I have a stunning VIP and need to keep her smiling!!!

Will be doing back at lunch time with a bit of dog walking cardio after work.

NABBA NE Comp Journal
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So when are you off to see Paul to get the plan sorted then mate?

Westy's Countdown to the UKBFF South Coast

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


Link to training partner's blog
Mark Jackman and The Great Right Hope

@westy, Paul is working on my plans now mate.  I'm just nervously waiting lol

@Jedi, once again mate I LOL'd

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Nervous times!!!!

Clearly i don't expect diet to be posted as that is pauls way of working, but it will be interesting to see what the general plan for in terms of getting of getting you into show condition.

Will it bulk now, cut later.
Cut a bit now then bulk, then cut for comp.

Westy's Countdown to the UKBFF South Coast

I really have no idea what he'll be doing mate.  I think he'll defo be increasing calories to start but I don't have a clue.
I'll just be doing whatever he tells me.

I'll be posting up training but all I'll say for diet is if I'm eating more or less than I was before.

NABBA NE Comp Journal
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Good luck , you done well before

Thanks Ballbag

Met my training partner at the gym for the first time in 3 weeks and the usual "how was the holiday" chat lasted all session. Not a balls to the wall effort but got a good sweat up and nice pumps in back and tri's.

Seated Wide Pull Down 4 sets
BOBBR 3 sets
Single Arm DB Rows 2 sets

Cable Push Downs 4 sets
Single Arm OH Extensions 3 sets
CGBP 2 sets

Weights weren't anything to shout home about but still a decent session.

Bloat seems to be coming off now except for my face. Also my mate at work is calling me the honey monster Come monday I'll be back to 100% and lifting as I should.

NABBA NE Comp Journal
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You got to list the weights for the bad sessions as well as the good ones mate, even though I don't feel writing out my bad sessions either lol.

Or you could just not be bothered about what you're lifting?

Formely 'Badboy007'

True mate, good point.  I'm still getting back into it at the min, went from training 2-3 hours a day to nothing.  I didn't think a 2 week break would take it out of me so much, but it happens.
 
Weights were;

Seated Wide Pull Down Pg 14 x 10,9,9,8 
BOBBR 80kg x 12,12,12
Single Arm DB Rows 35kg x 10,10

Cable Push Downs Pg 15 x 15,15,15,15
Single Arm OH Extensions 15kg x 10,10,10
CGBP 75kg x 10,10

NABBA NE Comp Journal
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Cardio done last night and again mainly me panting trying to keep up with my dog!  Had a sh1t night's sleep due to dreaming and constantly waking up, funny as they are the very violent dreams I have when on tren??????

Up this morning without a fuss though and now at work, just downed 50g whey and 6 rice cakes.  Need to go shopping later and me and the VIP are off out for a bit tonight.  Nothing major as we're both working tomorrow.  Just about made it to the end of my settling back in week.  Can't wait til monday when I'm back to ragging the ass out of the weights again.  Only thing is I think my 8 month old dog has more test than me at the mo.

On another note, for those who are on my facebook, here's proof of why I should never drink!!  Alcohol and kids DO NOT MIX!!!

NABBA NE Comp Journal
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^ That would go down a treat in  a gay club lol.

Formely 'Badboy007'

It didn't go down too bad in Zante haha.  I still have no idea what so ever of where I found the bunny ears.
Later that night we got covered in UV body-paint by some gorgeous girls.  I found her on face book as she worte her name on my chest.

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Sweet baby Jesus of Nazreth!!

My eeeeeyyysss... It burns it burns!

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

What has been seen can not be unseen!!

NABBA NE Comp Journal
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I hope a have some spare time at dinner as I feel you have an appointment with photoshop coming

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


Link to training partner's blog
Mark Jackman and The Great Right Hope

I had a feeling you'd have a dabble with the pic

NABBA NE Comp Journal
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Final "getting back into it" session done today.

Seated Smith Press 80kg x 8,8,6
Side Lat Raises 10kg x 10,10,10 (slow negatives)
Seat Bent Over Lat Raises 10kg x 12,12,12

SLDL 80kg x 10,10,10
Leg Curl Pg10 x 10,10,10

few sets of roman chairs

and that's the end of the settling in period. Next week it all starts, eating mega strict, regular cardio and stupidly intense training sessions. I'm wanting a good deal of nigh on passing out and vomiting feelings to be present on every workout!!!!

NABBA NE Comp Journal
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You wish the nauseous feeling upon yourself? Sick man Rack, sick man...

I have this feeling at the end of every leg workout right now. My training partner believes that the four working sets on our exercises are as heavy as they can be to juuussstt allow 6 reps. Then we have to try come hell or high water to do this for all our worksets. As you may have seen, we do acctually drop the weight when it becomes nigh impossible with the current weight..

PWO shake takes a delay on leg days.. My goal is to beat the cold fever I become victim to. To lay on the floor and let the stress of training balls to the wall seep out into the cold floor. Only when the shaking subsides and the shock leaves, will my body let me entertain a shake.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

That's the exact feeling I crave.  About 12 months ago I was getting this on every workout.  I was known down at my old gym for just pushing passed people and collapsing in a heap just outside the door.
I seem to have lacked this intensity the last few weeks, even in the run up to the holiday, and I've truely missed it!

I want to be blasting out every little rep I've got staring into the mirror (not that I look in the mirror a lot) knowing that I'm growing, then feeling the exhuastion as I struggle on the last rep!!!

Sounds a bit dramatic I know, but I miss training like that, I seem to have gone soft, and in more ways than one, eff'in PCT!!!

NABBA NE Comp Journal
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First off a mahoosive thanks to PSCARB! The new plan has come and will be followed to the "T".

I'll be starting training and dieting monday as today and tomorrow I'll be getting things all preped up for it.

Training will be listed but I'll be keeping diet under wraps.

PLAYTIME IS OVER!

NABBA NE Comp Journal
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