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Have seen better days - May 9 2006 20:20:20
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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..............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/m_1116927/mpage_11/key_/tm.htm
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 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
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!
< Message edited by nymjam -- May 8 2008 13:32:03 >
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RE: Drop it like its Hot!! - May 10 2006 16:29:22
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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.
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RE: Drop it like its Hot!! - May 10 2006 20:01:43
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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 
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RE: Drop it like its Hot!! - May 10 2006 20:20:52
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
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RE: Drop it like its Hot!! - May 10 2006 21:49:35
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boar
Posts: 9998
Joined: May 2 2004
From: Eats Soylent Green and nothing else
Status: offline
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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
_____________________________
- A boar doesn't feel pity , or remorse , or fear ,
and it absolutely will not stop. Ever. {my journal}
Take the ball and run with it
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RE: Drop it like its Hot!! - May 11 2006 10:20:21
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
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RE: Drop it like its Hot!! - May 11 2006 10:22:11
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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God, lost all formatting!!!!! Sorry Guys hope you can make heads or tails of the above!!!!!
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RE: Drop it like its Hot!! - May 11 2006 17:04:14
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
< Message edited by nymjam -- Oct. 3 2006 7:52:06 >
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RE: Drop it like its Hot!! - May 12 2006 13:14:00
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
< Message edited by nymjam -- May 12 2006 17:22:00 >
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RE: Drop it like its Hot!! - May 13 2006 7:33:37
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
< Message edited by nymjam -- May 13 2006 7:35:47 >
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RE: Drop it like its Hot!! - May 13 2006 12:04:48
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
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RE: Drop it like its Hot!! - May 14 2006 7:44:59
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
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RE: Drop it like its Hot!! - May 14 2006 15:20:31
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
< Message edited by nymjam -- May 14 2006 20:18:29 >
_____________________________
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
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RE: Drop it like its Hot!! - May 15 2006 8:17:46
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
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RE: Drop it like its Hot!! - May 15 2006 19:52:36
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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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
< Message edited by nymjam -- May 16 2006 6:39:28 >
_____________________________
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
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RE: Drop it like its Hot!! - May 15 2006 20:07:10
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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est
Bench Press
60kg + Bar x 8
70Kg + Bar x 8
80Kg + Bar x 5
80Kg + Bar x 7
Incline Dumbbell Press (weight per dumbbell)
30Kg + Bar x 8
31.25Kg + Bar x 7
31.25Kg + Bar x 7
Incline Bench Press
40kg + Bar x 8
40Kg + Bar x 6
40Kg + Bar x 6
Notes:
I got out of the office late and had to cut the training short or I would have missed dinner!
Bench Press: I was in a rush, so my rest periods were less than a minute. This is evident in the 3rd set. I took a 1.5 minute rest between the 3rd and the 4th set, as you can see there was a marked improvement.
Incline Dumbbell Press: I struggled with the dumbbells, which looked more like the axels on a truck than weights. Due to the different plates on each side my balance is a bit poor, but I guess it just increases the stress on my stabilizing muscles?
Incline Bench Press: A royal pain in the ass!!!!! I had to semi clean and jerk the weight into position then walk backwards to the bench, not ideal. Due to the starting difficulties, I kept the weight light and focused on good technique and slow isometric style lifts (very tiring as there was virtually no rest periods).
I’m toying with weighting an hour for dinner to settle then finishing off with:
Flies
Bicep curls with Bench Bar,
Single arm hammer curls
Then preacher curls (using the top of the bench) or lying face down on a 45 degree bench and curling.
Will also squeeze in some abs if I’m not too tired!
_____________________________
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
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RE: Drop it like its Hot!! - May 15 2006 20:10:09
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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Cry for help!
I'm having difficulty loading photos due to the company fire wall. If anybody could help me post the pictures I would be very grateful?
Many thanks in advance
Regards
J
_____________________________
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
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RE: Drop it like its Hot!! - May 16 2006 7:17:58
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
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I ran out of time to complete my routine yesterday afternoon, so I nipped back in and finished off before bed.
Incline DB flies
20Kg + DBar x 10 I’ll increase weight on this next week
20Kg + DBar x 10
20Kg + DBar x 10
Bicep Curls
20Kg + BBar x 10
30Kg + BBar x 8
35Kg + BBar x 8 Spot on last rep
40Kg + BBar x 3
35Kg + BBar x 3 Drop set
Couldn’t continue with bi’s as my right forearm is causing me problems.
_____________________________
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
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RE: Drop it like its Hot!! - May 16 2006 17:02:42
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nymjam
Posts: 3270
Joined: Nov. 12 2002
From: London United Kingdom
Status: offline
|
Food
2.5-4liters of water a day
6:45am Breakfast:
Sliced Tomato & Cucumber
1 finger of feta cheese
6 egg whites + 1 yellow
Green Tea
8:30am Tea Brake
Green Tea
Whole egg omelette (not sure how many eggs, probably 1 or 2)
9:30 Snack
2 egg whites
11:30 32-35 Minute run
12:30pm Lunch
Tomato and cucumber salad (Large plate) tahini
Tin of Tuna in oil (drained as best I can)
Steamed onion, carrot and courgette batons (limp so I think they were boiled, still better than fried)
3:30pm Tea Brake
Half a tin of Tuna in oil (drained as best I can)
2 egg whites
Slice of Honeydew melon
Green Tea
6:30pm Train: Legs
8:15pm Dinner
Tomato and cucumber salad (Large plate) tahini
Beef stake (ish) approximately 400g
3 Slice of watermelon melon
Half a small custard slice
Run at lunch
I took the run easy today and made a special point of not timing it. If I time a run I can’t help but try and beat the day before time.
Chin’s hurt a little, but no where near as bad as 2 days a go . This agrees with my initial prognosis that wearing/walking in heavy steal toe cap boots all day was the cause.
I’ll leave my watch at home for the rest of the week, just so I’m not tempted to go quicker and aggravate the problem.
< Message edited by nymjam -- May 16 2006 19:27:56 >
_____________________________
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
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