..............Contents Page..............

Progress Pic’s

1.4.06 Thailand Progress Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_9/key_/tm.htm

Mar/Apr 06 Thailand Progress Pics:
http://www.muscletalk.co.uk/m_1116927/mpage_4/key_/tm.htm

10.5.06 Egypt Progress Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_4/key_/tm.htm

2.6.06 Trinidad Progress Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_5/key_/tm.htm

21.6.06 London Progress Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_9/key_/tm.htm

13.7.06 Canada Progress Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_9/key_/tm.htm

15.9.06 Houston Progress Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_25/key_/tm.htm

10.10.06 Houston Progress Pic's:
http://www.muscletalk.co.uk/m_1116927/mpage_34/tm.htm#1414757

13.10.06 @ 4:30pm Houston Progress Pic's
http://www.muscletalk.co.uk/fb.asp?m=1421454

13.10.06 @ 6pm Houston Progress Pic's
http://www.muscletalk.co.uk/fb.asp?m=1428433

24.03.07 London
http://www.muscletalk.co.uk/fb.asp?m=1810136

17.04.07 London
http://www.muscletalk.co.uk/fb.asp?m=1810156

15.5.07 Shanghai
http://www.muscletalk.co.uk/fb.asp?m=1874125

30.6.07 Men's Health Cover Model Final, London
http://www.muscletalk.co.uk/fb.asp?m=2057431

10.7.07 Beach in Hong Kong
http://www.muscletalk.co.uk/fb.asp?m=2057431

13.4.08 New Flat Elephant & Castle
http://www.muscletalk.co.uk/fb.asp?m=2632666

19.4.08 Flat Elephant & Castle
http://www.muscletalk.co.uk/fb.asp?m=2651753

3.10.06 Chest Vid:
http://www.muscletalk.co.uk/m_1116927/mpage_30/tm.htm#1400362

Development Shot:
http://www.muscletalk.co.uk/m_1116927/mpage_9/key_/tm.htm



Diet

Food Prep & Dinner Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_10/key_/tm.htm

Food Prep Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_11/key_/tm.htm

Dessert Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_11/key_/tm.htm

Green Tea & maker Pic’s
http://www.muscletalk.co.uk/m_1116927/mpage_11/key_/tm.htm

Famous Nymjam Boiled Chicken Instructions:
http://www.muscletalk.co.uk/fb.asp?m=1270587

Famous Nymjam 3 Day Food Prep:
http://www.muscletalk.co.uk/fb.asp?m=1314895

Green Tea Article:
http://www.muscletalk.co.uk/fb.asp?m=1304435

Protein Bar Recipes Info:
http://www.muscletalk.co.uk/m_1116927/mpage_24/key_/tm.htm

Post Exercise Muscle Protein Article:
http://ajpendo.physiology.org/cgi/content/full/288/4/E645#T1

Cell volumiser
http://www.muscletalk.co.uk/m_1116927/mpage_32/key_/tm.htm

Rightyho's water manipulation
http://www.muscletalk.co.uk/m_1411002/mpage_1/tm.htm#1413321

Supps
http://www.muscletalk.co.uk/fb.asp?m=1448773

Omega Rich Food's
http://www.muscletalk.co.uk/fb.asp?m=1453769


Training:

Running to work Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_15/key_/tm.htm

Hammer Shoulder Press Machine Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_15/key_/tm.htm

Hammer Tri’s Machine Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_20/key_/tm.htm

Egypt Gym, Canteen, Site Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_2/key_/tm.htm

Houston Gym Pic’s
http://www.muscletalk.co.uk/m_1116927/mpage_17/key_/tm.htm

Houston Gym Video:
http://www.muscletalk.co.uk/m_1116927/mpage_17/key_/tm.htm

Abs Routine + Pic’s:
http://www.muscletalk.co.uk/fb.asp?m=1334243

James Flex Lewis Calf Work-out Video:
http://www.muscletalk.co.uk/fb.asp?m=1273351

Calf Muscle Structure Pic:
http://www.muscletalk.co.uk/m_1116927/mpage_28/key_/tm.htm

Rightyho Calf work-out:
http://www.muscletalk.co.uk/fb.asp?m=1426312

Useful Calf work-out:
http://www.bodybuilding.com/fun/ms-fit10.htm
 
Calf Training Tips
http://www.muscletalk.co.uk/fb.ashx?m=3092516

Calf Article by Gaz:
http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Chest with Milos (fit show):
http://www.muscletalk.co.uk/fb.asp?m=1428078

Training Within Reason Article:
http://www.muscletalk.co.uk/m_1116927/mpage_11/key_/tm.htm

Osagi & Sydums Tri’s Info:
http://www.muscletalk.co.uk/m_1116927/mpage_21/key_/tm.htm

Points Of Flexion (POF) Training Article:
http://www.muscletalk.co.uk/m_1116927/mpage_21/key_/tm.htm

Calf Shakes Episode 1 Video:
http://www.muscletalk.co.uk/m_1116927/mpage_21/key_/tm.htm

170kg Deadlift Video:
http://www.muscletalk.co.uk/m_1116927/mpage_22/key_/tm.htm

Nike Lifting/Training Shoes Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_24/key_/tm.htm

Back Flip Pic’s:
http://www.muscletalk.co.uk/m_1116927/mpage_26/key_/tm.htm

The Aim:
http://www.muscletalk.co.uk/fb.asp?m=2616020

Gym Skills:
http://www.beastskills.com/tutorials.htm 

http://www.muscletalk.co.uk/fb.ashx?m=2986501

Jingles Boxing Wraps Info:
http://www.muscletalk.co.uk/m_1116927/mpage_27/key_/tm.htm

Skipping
http://www.muscletalk.co.uk/m_1116927/mpage_32/key_/tm.htm#1409978

Skipping with soundtrack
http://www.muscletalk.co.uk/m_1116927/mpage_33/key_/tm.htm#1411283

Stats 27.6.06 Info:
http://www.muscletalk.co.uk/m_1116927/mpage_8/key_/tm.htm

Stats 31.7.06 Info:
http://www.muscletalk.co.uk/m_1116927/mpage_13/key_/tm.htm



Random

Radio funnies Audio:
http://www.muscletalk.co.uk/fb.asp?m=1360060

Fat Fighters Contribution:
http://www.muscletalk.co.uk/m_1116927/mpage_25/key_/tm.htm

Egypt Cricket Eye:
http://www.muscletalk.co.uk/m_1116927/mpage_27/key_/tm.htm

Zlaty In White Trousers:
http://www.muscletalk.co.uk/m_1116927/mpage_6/key_/tm.htm

Alun Davies ready to compete:
http://www.muscletalk.co.uk/fb.asp?m=1399031

Open Uni Courses
http://www.muscletalk.co.uk/fb.asp?m=1448693

-------------------------------------------------------------------------------------------------------

The Begining

Hi Guys and Gals I though I’d start a journal as a motivation technique. I recently got back from holiday and am looking to regain some muscle and loose some body fat (hence the thread name). I normally train 5 or 6 times a week with both weights and Cardio.

Unfortunately, to add to the problem I recently moved from Cairo, where I was a member of a very nice gym, to a gas refinery in the middle of no where. I’m currently living on site and work from 7am to 6:30pm.

Needless to say the equipment has taken a turn for the worst and so has my food in take!!!!

To show you what I have to work with equipment wise I’ll try and post some pictures (I haven’t posted in a while and for some reason my post count has been chopped?).

The food is standard Egyptian bulk cooking, heavy on the carbs with beef served as the protein source twice daily. Chicken is off the menu due to bird flew and it’s a Muslim country so there’s no hope of any pork products. I have however discovered that Tuna in oil is available on special request.

Breakfast consists of small white pitters, rice type soup, cheese, tomato, hard boiled eggs (saving grace) and honey

The canteen serves meals at the following times:

Breakfast 6am-7am

Lunch 11:30am-1pm

Dinner 6:30pm-8pm

I’ll start from tomorrow with a daily food brake down, lifts and cardio work.

Any advice will be greatly appreciated,

Cheers all!

Wednesday 10/5/06

Food today has been pretty bad. I seem to be all or nothing, either my diet is spot on or way off and today it has been way way off!

2.5-4liters of water a day

6:45am breakfast:

1 wholemeal mini pita
Sliced Tomato
Sliced Cucumber
1 slice of cheese
6 egg whites + 2 yellows

9am Tea Brake

Green Tea
1 white pita with whole egg omelette (not sure how many eggs)
2 slices of wholemeal toast with peanut butter.

12:30pm Lunch

Tomato and cucumber salad (Large plate) with tahini (sesame paste)
Beef in curry sauce

3:30pm Tea Brake

Biscuit
Green Tea

6:30pm Dinner


Today is a rest day as I have run every day since the 1st of May. Normally I run at lunch for 32mins to 35mins on sand (The sand is semi-compacted with random soft spots). The run is from one side of the camp to the other and back again twice.

I would ideally run before breakfast, but it would require me to wake up at 5am. Alternately I generally run at 11:30am pre-lunch.

best of luck with this mate, ill keep checkin bk

Thanks Ash, much appreciated.

Dinner today was the standard fair:

Tomato and cucumber salad with tahina dressing accompanied by breaded beef (not healthy by any stretch of the imagination).

For desert I had a nice red apple and some jelly

I thought I should mention I have been training for a several years and am totally natural. The only help I receive is from the excellent All in 1 whey protein, although I haven't ordered for a while.

My body shape tends to fluctuate quite a bit depending on my gym access and the country I’m in at the time.

At last check (March 24th) I way about 84 kg with a body fat (pre holiday) of 11% by electric measurement and by callipers at 4 points (bis, tris, abs and back) was 2.0 mil (I think this is about 9 or 10% although more points would have been better).

However, from the mirror I now think I'm more in line with 14% which needs to change

I will be following the attached routine, but am not sure yet what exercises I will actually be able to do given the state of the gym

It is based on one of the routines posted on MT by a mod (name escapes me) probably about a year and a half ago.


My week spots: Upper Chest
Calves
Lower thigh (tear drop)

Comments please……………………

Sunday - Chest/Biceps
Incline BP: 1x20 (warm-up/pre-exha), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat BP: 1x20 (warm-up/pre-exha), 3x8
Flat DB Bench: 3x8
Flat DB Flyes: 2x10
Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls (Machine): 2x8
Single Arm DB Preacher Curls: 2x10

Monday - Quads/Hams/Calves
Step-ups
Lung
Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Exten/Leg Press (seat 16) Supers: 3x12/8
Stiff Legged Deadlifts: 1x12, 1x10, 3x8
Hamstring Curls: 3x8
Standing Calve Raises: 3x8/12 Dropsets

Wednesday - Delts/Triceps
Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supers: 2x10/10
Rear Delt 1x12 3x8
Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12

Thursday - Back/Traps
Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Wide Low Cable Row: 2x8
Wide Grip Pulldowns: 2x10
Close Grip Pulldowns: 2x11
DB Row: 1x10, 1x8, 1x6
DB Shrugs: 1x12, 1x10, 3x8
Siting Calve Raises: 3x8/12 Dropsets

best of luck mate, you do a heeck of a high volume of exersises, but if you feel ok ans not overtrained - yay !! we all react differently.

you sound like your in pretty good shap too.

what are your max lifts??

boar

Hi JWB thanks for the post, keep the comments coming!!

I think the schedule above is a bit miss leading in regardess to volume. I cut and pasted off my excel sheet and have lost some of the formatting.

For chest I normally do 4 exercises, 2 dumbbell presses (flat and incline) 1 barbell press (alternate each week between incline and flat) and one set of flies (alternate each week between incline and flat).

Recently I have added in some cables just to try and bring out more shape on the inside top of my pec’s.

Bi’s get hit with 4 diff exercises with a combination of different grips to try and hit both heads (I’m not sure of the name, but I like the ball like muscle on the side of the arm between the bis and tri’s?).

Legs is more or less as above, although I have laid off the squats as my glut’s develop far quicker than the rest of my leg. It’s a good session, I feel pretty tired after, but am still able to walk and the pain the next day isn’t too bad.

Shoulders and tri’s are same as above although the last set on the tri’s I’m often flagging a bit.

Back is the same as above. I really like this session, I feel like I’m doing some good building. One of the areas I need to work on is the width of my lat’s. They are there and quite defined, but just lack any real size. I have chucked in calves at the end, in the hope that hitting them twice a week will help them grow.


Max lifts I’m not really sure off as I don’t train for one push strength. As of March 24th I was repping as indicated next to the exercise description (S indicates I was spotted on the last one or two).

All weighs given in pounds (sorry, got used to lb’s since I moved to Egypt) and include the weight of the bar.

Not really sure if these are good for my body weight or not…..


Incline BP: 1x20 (warm-up/pre-exha), 3x8 205
Incline DB Press: 3x8 75/70
Incline DB Flyes: 2x10 45
Flat BP: 1x20 (warm-up/pre-exha), 3x8 225
Flat DB Bench: 3x8 85/80
Flat DB Flyes: 2x10 50/45
Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4 70 75 89 95 100
Seated Incline DB Curls (Machine): 2x8 45/40
Single Arm DB Preacher Curls: 2x10 40/35

Monday - Quads/Hams/Calves
Step-ups with dumbbells 3x8 55/50
Lung (weight held overhead) 3x10 55
Barbell Squats: 1x12, 1x10, 1x8, 2x6 Been a while
Leg Exten/Leg Press (seat 16) Supers: 3x12/8 130(leg ext)

Military Press: 1x12, 3x8 205S
Seated DB Press: 3x8 75/70/65
DB Lat Raise/Front Raise Supers: 2x10/10 25 & 25
Rear Delt 1x12 3x8 Mix up exercises
Skullcrushers: 1x12, 3x8 85/80
Rope Pressdowns: 3x8 55/50
Straight Bar Pulldowns: 2x12 Depends on energy levels

Deadlifts: 1x10, 1x8, 3x6 Topping out at 250
Barbbell Row: 1x10, 1x8, 1x6 Topping out at 165
Wide Low Cable Row: 2x8 85 on the machine stack, think its kg
Wide Grip Pulldowns: 2x10 92/85
Close Grip Pulldowns: 2x11 92
DB Row: 1x10, 1x8, 1x6 70/65
DB Shrugs: 1x12, 1x10, 3x8 90/80/75

God, lost all formatting!!!!! Sorry Guys hope you can make heads or tails of the above!!!!!

Bad day training wise! I had a meeting that ran through lunch, so no run and I have been asked to work tonight, so gym will have to go out the window.


6:45am breakfast:

Got up late so missed breakfast

9am Tea Brake

Green Tea

11:30pm Lunch

Tomato and cucumber salad (Large plate)
Tuna in oil (drained as best I can)
1 potato
2 plates of watermelon

3:30pm Tea Brake

3 pieces of baklava
Fig role
Green Tea

6:30pm Dinner

At lunch I trained shoulders. I wanted to hit my triceps too, but ran out of time. I’ll go back tonight and finish the session off.
It was a good session despite not having the best equipment and running out of time.

I’ll probably hurt tomorrow as it was my first time training with weights for a little bit.

Front Shoulder Press to nose (clean and jerk bar to get into position)
8x55kg 8x60kg 8x60kg

Handstand press-ups (head to 3” off floor, height of under head padding)
8 8 8 8

Lateral shoulder raises superset with front single arm raises
10x12.5 10x12.5 10x12.5 10x12.5

Bent over raises (dumbbell bar at 90 degree angle to floor)
10x7.5 10x7.5 10x 7.5

Notes:
I found the standing shoulder press so much harder than sitting. This may highlight a week core?

Normally I take the bar down in line with my body until the bar touches the top of my head and then press up, hopefully hitting all three delt heads (main force on middle delt). Taking the bar down in front of my head has a greater range of motion, but probably puts more force on my front delts, which they are not used to?

The handstand press-ups felt good. Not to hard, but I couldn’t go all the way down due to the padding I had put under my head (marble floor not good for mistakes)

Bent over raises didn’t seem to hit the rear delt as hard as I would have liked.

If anyone has any good exercises for rear delt please let me know.

8am breakfast:
Whole egg omelette, 3 eggs I think
Green Tea

9am Tea Brake
Green Tea

11:30am Train

12:25pm Lunch
Tomato and cucumber salad (Large plate)
Tuna in oil (drained as best I can)

3:00pm Lunch
Tomato and cucumber salad (Large plate)
Tuna in oil (drained as best I can)

6:30pm 35 min Run

The rest of the 12th.................

After my run I hit tri’s.

Note: I have not added 20kg for the bar as I think it is slightly smaller than a men’s Olympic lifting bar.

Superset
Skull-crushers: 32.5kg + Bench Press Bar 3x8
&
Close grip bench press: 3x8 (pushing from abs section up in an arc like motion)

Superset
Chair to Chair dips: 30kg (On lap) 3x10
Close grip press ups 3x5 (feet on bench, hands touching at bottom of ribcage).

Dumbbell extension: 3x10 (single arm motion in an arc from perpendicular to the floor to touching outside of opposing pec.)

8:00pm Dinner

Tomato, cucumber, red cabbage and carrot salad (Large plate)
4 slices of lean roast beef (no saurce)
Bowl of steamed corget, onion and green beans

Large plate of sliced watermelon


9:00-10:30pm Easy game of volleyball

10:30pm Chopped Tomato and cucumber with half a tin of Tuna in oil (drained as best I can)

11:45pm Bed

6:45am

8:00am breakfast:
Chopped Tomato and cucumber with half a tin of Tuna in oil (drained as best I can)
Slice of cheese

9am Tea Brake

Green Tea

11:30pm 32-34min Run on sand

12:30pm Lunch
Tomato and cucumber salad (Large plate) with tahini
Tuna in oil (drained as best I can)
5 cubes of beef in stock (very nice!!!!!)

1:00pm Green tea

Age: 26
Height: 6ft
Weight: 83kg (12/5/06)

http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm

Yesterday was a shift change out so some of the boys and I went into town for a drink and a curry, etc (football was also supposed to be on).

Unfortunately this meant I missed the gym in the evening and my diet from 6pm to bed was a disaster!!!

I managed to avoid drinking 7 + bottles of beer (drinking diet coke, water and tea I was an obvious piss take target, and rightly so), but succumbed to popcorn, peanuts, crisp, etc.

I wasn’t given much choice with dinner, which was a double burger and fried egg accompanied by a plate of greasy chips.

Anyway, cheat meal done I have the rest of the week to look forward to.

8:00am breakfast:
3 whole egg omelette

Age: 26
Height: 6ft
Weight: 83kg (12/5/06)

http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm

Tried to run at lunch today, but after a few minutes my chins were hearting to much. I’m not quite sure why this is as I have been running on sand? I will contribute it to walking 6-8km a day wearing heavy steal toe capped boots. To alleviate the problem I will only wear work boots on site and the rest of the time I will wear my running shoes.

12:25pm Lunch
Tomato and cucumber salad (Large plate)
Tuna in oil (drained as best I can)

6:30pm-7:45pm Train: Back and Trap's (info tommorrow morning)

8:00pm Dinner

Tomato and cucumber salad (Large plate)
4 slices of lean roast beef (no saurce)
2 plates of watermelon
Orange
1/2 a banana

Age: 26
Height: 6ft
Weight: 83kg (12/5/06)

http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm

14/5/06 Back and Trap's

Dead’s:
40kg + Bar x 12
70Kg + Bar x 10
90Kg + Bar x 7
100Kg + Bar x 5

Bent over rows (body at 45 degrees)
40Kg + Bar x 10
50Kg + Bar x 10
60Kg + Bar x 8
70Kg + Bar x 6 (form started to slip)

Pull downs wide grip (really old machine, very stiff and no leg lock in )
80Kg x 8
80Kg x 8
80Kg x 8 (gave up, couldn’t hold myself down)

Single arm row
40Kg + Dumbbell Bar x 8
40Kg + Dumbbell Bar x 8
40Kg + Dumbbell Bar x 8

Pull-overs
15Kg x 10
20Kg x 10
25Kg + Dumbbell bar x 10
27Kg + Dumbbell bar x 10


Trap’s
50Kg + bar x 8 In front
50Kg + bar x 8 Behind
50Kg + bar x 8 In front
50Kg + bar x 8 Behind

Notes:
I’m not sure about my Pull-over technique; I completed the exercise as follows: Upper back on bench, body parallel with floor and legs bent at the Knee. Arms remain straight throughout the exercise and start just past parallel with the floor. The weight is then brought to perpendicular with floor in an arc like motion.

Unfortunately I can’t use dumbbells as they are too big and the movement is cumbersome. I tried to do pull ups (bar pulled up from waist to chin), but my right arm has a strain and the movement was uncomfortable .

Built up a sweat, but didn't feel like I had killed myself. I'm not experiencing any dom's this morning, so I’m not really sure how effective the session was?

Age: 26
Height: 6ft
Weight: 83kg (12/5/06)

http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm

Food for the day

6:45am breakfast:
Plate of cucumber and tomato slices
7 egg whites 1 yolk
One slice of cheese
Green Tea

9am Tea Brake
2 whole egg omelette
Green Tea

12:30pm Lunch
Tomato and cucumber salad (Large plate) tahini
Battered white fish (batter removed)
Green Tea

3:30pm Tea Brake
Half a tin of Tuna in oil (drained as best I can)
3 egg whites
Slice of Honeydew melon
Green Tea

7:30pm Train: Chest & bic’s (was the idea)

8:15pm Dinner
Tomato and cucumber salad (Large plate) tahini
Beef stake (ish) approximately 300g
Slice of Honeydew melon
Apple

11:15pm Pre bed
Slice of Honeydew melon
2 egg whites 1 yolk

Age: 26
Height: 6ft
Weight: 83kg (12/5/06)

http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm