Welcome…
Just want to say hello to those who are going to have a read… Thanks for your interest.

I’m just about to enter into a new year and therefore time to start the next cycle of a new looking me. With about 10 months to go I am looking at competing in a bodybuilding show in Sep, but most prob in October 2007.

I have trained, and dieted to suit progressively over the last 18 months (mainly spurned on by me wedding in July this year). Over this time my strength and physique has improved greatly, I have lost approx 7% in body fat, but also maintained the same total body mass, therefore looking a lot leaner at the same weight.

I see a trainer who has helped me out greatly. I see him once a week and we feedback on the weeks training and the diet to see if it needs any tweaks. Therefore my diet and training are very consistent. We have progressively altered my training programs to get the most out of them. (i.e. cycling the training phases to either aid strength, lean mass or endurance).

The plan over the next 6-weeks is to add some quality size (i.e. to bulk), I am very conscious of gaining weight as I am playing competitive Rugby and don’t want to add too much too soon. Therefore adding over a longer period.

1. Current lifestyle:
• Full time PE Teacher
• Play competitive Rugby (2x per week, Play once)
• Training on average 4-5x per week (weights), including average 20mins of Cv.
i. Will add up training sessions over the next day or so

2. Info on myself:
Current Stats:
• Age: 26
• Weight: 82kg
• Height: 5ft 6½”
• Body Fat: 15.5%
• Chest: 44"
• Arms: 15¾"
• Waist 34"
• Calf’s 15"
• Thighs 24½"

3. Current diet runs as follows,
It does need more in there as just starting to run a cycle. Will update this at the beginning of the new year:
• 06:30 get up
• 0645: 75g oats + 3 Egg Whites with raisins (made with water), added honey for taste + 10g glutamine
• 11:00 Banana + 50g Whey shake (made with water, neskwik for taste)
• 13:20 150g of chicken & a banana
• 15:20 4 Weetabix & 50g Whey shake (made with water, neskwik for taste)
• 16:30 Train weights for 45 minutes
i. (20mins cardio)
ii. (weights)
• 18:00 PWO (4 Weetabix & 50g Whey shake (made with water, neskwik for taste) + 10g glutamine.
• 19:30 / 21:00 (After Rugby) PPWO 150g Chicken / Beef, 50g fibrous veg and 150g (Carbs: Rice, J.P or Pasta)

My diet runs the same Monday – Friday as I take what I need to school. If I don’t have it then I can’t eat it…

On Sat I will have B’fast after I have done Am Cv. I chill then get sorted for the Rugby match that day.

Sat Eve, and Sunday is generally a free day from regulated eating.

4. Rough calorie intake (to evening meal)
Kcals Carbs Protein Fat
Totals 1690 206.3 150 18.6

I'm not 100% on totals for evening meal, as It may vary slightly...

5. Supplements in use:
• Currently included within diet Whey Protein concentrate (Euro 80, Myprotein.co.uk), & Glutamine.
• Just started cycle of Dbol@ 40mg PD (6 Week Cycle).


Looking forward to see what people have to say. I will add up more info on the big lifts later in the week, and may even add some progress pictures....

This is mainly to take some constructive critisim along the way, and to help keep me on the righteous path...

For Now.... Train hard... & Fight Easy
Many thanks
Tom K
All done bye bye

Best of luck with the journal mate

GRIFF'S JOURNAL

Best of luck with the journal and your goals mate, will pop in here from time to time to see how your getting on

FUSFA`S ROAD TO RECOVERY !!!

hi tom,looks like you got things sorted ,a lot of peeps dont like d/ball only cycles but i for one think its one of the best meds out there for size and strength gains,good luck with your training

Be careful that the Dianabol doesn't slow you down if you are running during rugby, I found it very hard to run on Dianabol without getting a pump in my legs.

I would post you diet in the Diet forum if you haven't already, looks like you are lacking some good fats, possible replace some of the whey protein with whole foods.

Good luck with the training.

My Cutting Journal
http://www.muscletalk.co.uk/m_2398194/tm.htm

Be careful that the Dianabol doesn't slow you down if you are running during rugby, I found it very hard to run on Dianabol without getting a pump in my legs.

I did notice this on Sat just gone, played half a game and noticed pumps in Ant Tibialis (Shin muscles) of all places. Had to stretch during each re-start!!!

Off to the gym this eve with my Mate. Think Shoulders are on the cards (These are my strongerst point, and tend to wear a vest to improve my motivation!!! Hehehe)

Will post up how it goes.

I'm down in Kent for a few days visiting, and therefore visiting a New JJB gym. Apparently lots of Toys to play with...

Many thanks folks for the Good lucks. Will also post up Diet on the Diet Board, sure TT and some of the others will pick at it. I will admit they have said in the past more fats (3,6,9 Oils), and less whey shakes before.

We'll see what they have to say.
Catch ya laters.
Tom K
All done bye bye

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

Just a quick 1 to update on the training session for yesterday (27th Dec 2006)…

Ended up training back at the new JJB (Thanet, Kent), very nice with lots of free weights and Hammer strength type toys!!!!

Trained with a mate I haven’t seen in a while so it was good to catch up. He works on a training strategy of “total working sets”. So we only did 9 last night. Made up of 3 exercises. Usually I would do 4 exercises an possibly do 3-4 sets.

Yesterdays training:
1. Hammer Strength – Pull Downs
• Felt ok, nice full range of movement. Went a little heavier than I normal go. Finished with 2 sets of 8 reps…

2. Bent over Rows
• OOoo this felt good. I usually do a Bent over row, so was familiar with weights etc. But I felt stronger. Finished with 2 sets of 8 reps @ 100Kgs!!! Yeah. Would normally top out at 85-90kgs.

3. Wide Grip Pulls / Chins
• Argh!!! I hate chins... but persistence will lead to much wideness of the Lats!!! Did ok, lifted for 8 reps in the 1st 2 sets, last set of the night was only 6reps… Booo!

Pants day to day…
Drank a little too much Christmas Whiskey last night!!!
Therefore missed out on going to the gym with my sister in the AM!!! (As a result of visiting I can only go to the gym with a member). How Pants… Really wanted to Squat today. Will have to make up for it tomorrow.

Many thanks
Tom K
all done bye bye

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

Good luck with the training in 2007 matey will keep my eye on this one.

Train hard,eat well and grow
Journal (pls visit) http://www.muscletalk.co.uk/DazT%

In the words of Mr Coleman.... WHOOOOO!!!

Trained shoulders today, becomming my best feature!!!

Steated lateral raises: 3 sets ("Working") (8-10 Reps): Did all sets seated, then tried the 18kg Db's seated (usualy stand). Was hard bu got 6 out, then opted to stand for last set (10reps).

Frontal Raises: 3 sets ("Working") (8-10 Reps)
No problems here... Seeing good definition.

Shrugs: 3 sets (10-12 Reps)
This was great as went totaly free weight, as my gym doesn't have enough "fre-weight"
Whooo!!! Topped out at last 2 sets for 10reps @130Kgs ("Hold that Squeeze!!!")

Behind back cable lateral raise: 3 Sets (12 - 15 Reps)
Nice one to finish off on... lots of ROM, and plenty to burn....

Well I gotta shoot off... Driving Back Home (160miles in the car with the Puppies, and the wife Via the M25 & M1 Road works.... NICE!!!)

Tk Out
All done bye bye

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

Well it's the last dy of the year (31st Dec 2006)....
Gym is closed tomorrow, how pants.

It all starts on Tuesday.

Todays leg session was as follows:
Squats: 5 sets (20,2x 10-12, 2x 6-8 Reps)
• Happy with depth – to parallel, toped at 170kgs for 6 good reps, albeit in a smith machine, it’s a shame as my gym doesn’t possess a squat rack…

Hack Leg press: 3 sets – 12 - 15 reps
• Use an explosive form with this exercise, focusing on a narrow stance, to target quads, topped at 200kgs for 12 reps.

Leg extensions: 3 sets – 10 - 12 reps.
• Toes pointing outwards on all sets, targeting inner portions of quads. Comfortable weight through out to finish, but holding the squeeze.

Have enjoyed training legs recently... So my trousers have objected and gotten tighter around the thigh... & I spent about 3mins trying to get out of my Rugby shorts yesterday after the match.

With the help of the misses I have just taken some pics so will try and up load those...

Thanks Tk Out
All done bye bye

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

Image Number 1...
Positive criticism is appreciated, as well as any areas that are looking good...

Thanks Tk Out
All done bye bye

Attachments are not available: Download requirements not met

- - -

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

Image Number 2:

Positive criticism is appreciated, as well as any areas that are looking good...

Thanks Tk Out

Attachments are not available: Download requirements not met

- - -

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

Looking good mate, nice weights there

GRIFF'S JOURNAL

Image 3:

Positive criticism is appreciated, as well as any areas that are looking good...

I have others that can be posted...
Thanks Tk Out
All done bye bye

Attachments are not available: Download requirements not met

- - -

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

Tuesday 2nd January 2007
2 sessions had today…
1. Am Just steady state CV 30mins (can only do this when not working i.e. weekends, when have time off… will be looking at adding in more regularly as we progress

2. Chest, and Hams this eve just completed
• Did 5mins X-trainer just as a general w/up, then session below, followed by 20mins steady state CV on the recumbent bike.
• Currently reading Andy Mcnab’s latest installment: Recoil. I tend to read when on the recmbant bike, helps time disappear. Regualrly check heart rate, resistance and RPM throughout.

Chest & Hams session
Flat flyes: 3 sets (10-12 Reps):
• 30 Kgs (12reps) / 35 Kgs (8-10reps)
Second a& 3rd set were the harder 1's here. still squeezed them out.

Incline Bench Press: 3 sets (8-10 Reps):
• 80 Kgs (12reps) / 90 Kgs (8reps)
Happy days bit of a sturglle again on 2 / 3rd set but with a bit of gritting teeth managed to push out the last rep.

Cable X-over: 3 sets (12-15 Reps):
• 13.75 Kgs a side (12reps)
Nice 1 to ease down on, holding the sqeeze momentarily

Lying leg curl: 4 sets (15, 12, 2x 10 reps):
• 35 Kgs (12reps)
• 40 Kgs (8-10reps)


Stiff leg deadlift: 3 sets (10-12 Reps):
• 120 Kgs (12reps)
• 130 Kgs (10reps)
Always good to get into the groove on this one

Standing Calf Press, 4 sets (15 reps):
• 90 Kgs (15reps)
Squeeze and held at the top, tend to run back to back with a chest exercise.


Well, back to School (Work tomorrow), at least the kids don't come back till Thursday!!!
Will prob train arms tomorrow, then have Rugby training in the Eve!!!

Lots of food needed tomorrow...
Thanks Tk Out
All done bye bye

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

Wow has it been that long!!!

Ok, so I got back to work, and was too busy to write in my journal... The weeks training finished well.

However. Last week things took over at work with Fixtures at school, and hence I didn't train in the gym all week, appart from a good leg session.

Trained for Rugby though n played 1/2 a game on Sat, Just lost die to a freak gust of wind that blew the ball over for the final conversion that would have tied us 21 all.

As was posed earlier finding muscle pumps in wierd places, but apparently not uncommon when on a cycle of Dbol.
• Lower back
• Calves (especially the outside of right lower leg)
• Anterior Tibialis (Shin Muscle!!!)

Last nights session: 15th Jan '07 - CHEST, HAMS,
Flat flyes: 3 sets (10-12 Reps)
• Toped at 35kgs for all 3sets for 10reps

Incline Bench Press: 3 sets (8-10 Reps)
• Pushed a little harder & made it 90kgs, 1st set was 10reps, 2nd & 3rd were both 8 reps

Cable X-over: 3 sets (12-15 Reps)
• 1 to finish on, made the extra reps, & held the squeeze to maximize the contraction.

Lying leg curl: 4 sets (15, 12, 2x 10 reps)
• Last 3 sets were 40kgs for 10 reps

Stiff leg deadlift: 3 sets (10-12 Reps)
• Last 2 sets at 120kgs for 10reps.
• Felt more from muscle pumps in the lower back

Standing Calf Press, 4 sets (15 reps)
• All sets at 90kgs, held the squeeze to maximize the contraction.

I am looking to train arms this eve, to give my legs a rest before I train them tomorrow.

Many thanks

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

Arms: Wednesday 17th Jan 2007

Rope Pull Down: 3 sets (12-15 Reps)
• 40 Kgs (15reps)
• 2x 45Kgs (12reps)

Triceps Dip: 3 sets (10-12 Reps)
• Body weight (85kgs) + 20Kgs (10reps + 2 reps)

Close Grip Press: 3 sets (10-12 Reps)
• 90 Kgs (10-12 reps)

Hammer Curls (cable with rope)
• 40 Kgs (15reps)
• 2x 45Kgs (12reps)

Seated Db Curls: 3 Sets (8-10 Reps)
• 16 Kgs (12reps)
• 18 Kgs (8 reps + 2reps)

EZ-Bar Curl: 3 sets (10-12 Reps)
• 35 Kgs (10 reps)

Arms felt huge after training... Full pump, and felt stong

BACK,: Fri 19th Jan 2007

¾ Dead lifts: 4 sets (8-10 Reps)
• 140Kgs (10reps)
• 2x 180Kgs (8reps)
• 140Kgs (10reps)

Iso-lateral pull down (Hammer strength): 3 sets (10-12 Reps)
• 80 Kgs (10 reps)

Wide Grip Chins / Lat Pull downs: 4 sets (10 Reps)
• 70 Kgs (10 reps)
• 2x 80 Kgs (10 reps)
• 70 Kgs (10 reps)

Bent over rows: 3 sets (8-10 Reps)
• 2x 85Kgs (10reps)
• 95 Kgs (8reps)

Felt very stong again, my session this eve was with my trainer, so he helped to push me that little bit more this week.

Sessions for the weekend, Shoulders - Possibly Saturday, and Legs - Have to do on Sunday, as will be playing Rugby tomorrow arvo....

Comments welcome as usual...
Have a good weekend
Tk Out
All done bye bye

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

SHOULDERS: 20th Jan 2007

Seated lateral raises: 3 sets (8-10 Reps)
• 16Kgs (10 reps)
• 3x 18Kgs (8reps)

Upright Rows: 3 sets (8-10 Reps)
• 40Kgs (10reps)
• 45kgs (8reps)

Cable Frontal Raises: 3 sets (10-12 Reps)
• 3x 25kgs (12 reps)

Behind back cable lateral raise: 3 Sets (10-12 Reps)
• 11.5kgs (10reps)

As usual a good shoulders session, good pumps, but at the same time, don't you just hate it when your shoulders are aching and you can't get away from it hehehe....

Played a poor 15mins of Rugby. Muscle pumps in calves, and lower back from Dbol sides, were causing problems. Couldn't keep up with breakdowns in the game so came off.

Spoke to my trainer (Brandon Marjoram) about these sides. mainly down to water retention, so will be sorting this out over the next week or so.
• Drinking more water (5ltrs plus a day)
• Take more Vit-C (3grams)
• Maybe a wate tablet (i.e Aqua ban)...

Many thanks
Tom K
All done bye bye

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

QUADS: 21st Jan 2007
Squats: 4 sets (20, 3x 10-12 Reps)
• 160 Kgs (3x 10reps)

Leg extensions: 3 sets (12-10 reps)
• 45 Kgs (12reps)

Hack Leg press: 3 sets (12-15 reps)
• 200 Kgs (12-15reps)

Nice steady session, a sunday session to finish the week. Although at time of writing it's now monday my legs are feeling buggered. walked out of the gym like John Wayne when he'd been on a horse for a week.

Monday eve: Wemt to Rugby training, played about 20mins. Muscle pumps in lower back were un barable. Gave up running about, went home n had a nice hot bath Mmmm... & stretched.

Tuesday should see a Chest session

Many thanks
Tom K
All done bye bye

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.uk/m_1568125/mpage_1/key_/tm.htm#1581159

CHEST, HAMS: Tues – 23rd jan 2007

Flat flyes: 3 sets (10-12 Reps)
• 2x 35gs (10eps) felt good
• 37.5Kgs (10reps)

Felt steady & strong throughout so uped to the next Dumbbells. Felt comfortable but hard working, so gonna stay and work at this weight now over the next few sessions

Incline Bench Press: 3 sets (8-10 Reps)
• 80 Kgs (12reps)
• 90 Kgs (10reps)
• 95 Kgs (6 +2reps) (+ drop set)

Felt steady & strong throughout the puch so uped. then felt I could push a lttle more.
Felt harder on last set hence ^ full reps + 2 extras. Gonna stay and work at this weight now over the next few sessions

Cable X-over: 3 sets (12-15 Reps)
• 3x 13.75Kgs (15reps)

Standing Calf Press, 4 sets (15 reps)
• 90 Kgs (15reps)

Lying leg curl: 4 sets (15, 12, 2x 10 reps)
• 35 Kgs (12-15reps)
• 40 Kgs (10reps)
• 45 Kgs (10reps)

My legs still ache from Sundays leg hammering, and some one hogged the equipment so I was against time. Left the Stiff legs out this session, but will add them in during tomorrows Arm session if time allows.

Many thanks
Tom K
All done bye bye

Train Hard... Fight Easy
Tomkends Journal 2007:
http://www.muscletalk.co.u