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RE: Squats at last - Nov. 5 2004 10:23:27
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BencherRdg
Posts: 5156
Joined: Jan. 20 2004
From: Lancaster, United Kingdom
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sounds good mate. One thing though you getting enough sleep? You seem to go to bed late from looking at your times. 
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cutting!!
Squat 170kgx1 100kgx20
Dead 200x1
Decline Bench 80x6
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RE: Squats at last - Nov. 5 2004 10:31:47
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
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Probably not. I try to get 8 hours, but over the last few weeks I've had a couple of days a week with 6-7. I'll have to try to get to bed earlier....
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RE: Squats at last - Nov. 5 2004 19:47:01
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ANGEL DELIGHT
Posts: 1231
Joined: Nov. 27 2003
From: United Kingdom
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Sleep????!!!!! Who needs sleep eh Henk?!
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RE: Squats at last - Nov. 6 2004 12:13:40
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
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Yeah T, sleep is for wimps, especially if you have something better to do.......
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RE: Squats at last - Nov. 6 2004 12:16:35
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Henk
Posts: 1009
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From: Lancashire, UK
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Fri 5/11
Nutrition fairly crap due to meetings and travelling. No time to do cardio.
6:45 Whey in water (30g protein), vits
7:15 2 x wholemeal toast with marmalade
10:00 Whey in water (30g protein)
1:15 120g turkey, 2 potato farls
4:00 120g turkey, 2 potato farls
8:30 Can tuna, light mayo, 200g fromage frais
12:30 Whey in water (30g protein)
Carb up and squats tomorrow.
< Message edited by Henk -- Nov. 7 2004 22:46:37 >
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RE: Squats at last - Nov. 6 2004 18:18:48
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Spirit Guide
Posts: 5678
Joined: Jan. 16 2004
From: london United Kingdom
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can i ask - what on eart is a potato farl???
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Week 5
Squat = 62.5kg
Deadlift = 40kg
Incline Bench = 35kg
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RE: Squats at last - Nov. 6 2004 18:52:47
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FINGERELEVEN
Posts: 2793
Joined: Aug. 28 2004
From: CANADA
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sleep is for the weak
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RE: Squats at last - Nov. 6 2004 19:13:07
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
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NN - it's an Irish bread made without yeast.
Water, potato, wheatflour, butter, vinegar, salt.
Each one is 100kcal, 2g protein, 19g carbs, 2.5g fat, 0.8g salt. Get mine from M&S.
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RE: Squats at last - Nov. 6 2004 19:16:17
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Spirit Guide
Posts: 5678
Joined: Jan. 16 2004
From: london United Kingdom
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sounds nice
incidentally henk i have just noticed u r from lancs
where u from - i was actually born and lived my first 7 years of life in burnley
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Week 5
Squat = 62.5kg
Deadlift = 40kg
Incline Bench = 35kg
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RE: Squats at last - Nov. 6 2004 19:55:40
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
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Originally from Skipton, just across the border in Yorkshire, about 20 miles from Burnley. Now live in Lytham St Annes, near Blackpool.
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RE: Squats at last - Nov. 7 2004 17:00:00
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
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Sat 6/11
Didn't get much sleep last night, but new weekly carb up today, so should have bags of energy for squats.
Nutrition:
7:30 Whey in water (30g protein), vits
7:45 2 x wholmeal toast, 2 potato farls
10:30 Can tuna, light mayo, 1/2 malt loaf
1:30 120g turkey, 100g oats, teaspoon of honey
5:00 WORKOUT
6:00 Whey in water (40g protein)
6:45 120g turkey, 100g brown rice, toasted sesame oil, soy
10:30 150g cottage cheese, 1/2 malt loaf
12:30 Whey in water (30g protein)
Felt full for most of the day, difficult to eat.
Workout:
Barbell Squats
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10 x bodyweight
8 x 45 Kg
6 x 75
5 x 117
5 x 117
5 x 117
5 x 117
5 x 117
Dumbbell Curl (alternate)
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Warm-up 12.5x8
17.5x8 (95%)
20x6 (95%)
20x8 (100%)
Dumbbell Skull Crushers
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Warm-up 17.5x8
27.5x8 (90%)
30x6 (90%)
32.5x6 (100%)
Squats - upped the weight by 5Kg from last week as I made all 5x5. Really hard, but really good. Couple of suspect squats in there (technique wise), second to last set I had the bar too high. Managed to make all the reps, think I could do more in a rack or with a partner. Will add more weight next week.
Curls - finally starting to get the reps up.
Tris - felt really good.
First session of HIIT tomorrow first thing.
< Message edited by Henk -- Nov. 7 2004 22:47:13 >
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RE: Squats at last - Nov. 8 2004 10:30:25
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
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Sun 7/11
First HIIT session this morning, straight after I got up before food.
Nutrition:
9:00 HIIT
9:45 Whey in water (30g protein), vits
10:00 2 x wholemeal toast with honey
1:00 Can tuna, light mayo, 30g brown rice, 4 mini tomatoes, green salad, toasted sesame oil, soy
3:30 Whey in water (30g protein)
4:00 2 oat cakes
5:30 250g cottage cheese, 2 x wholemeal toast
9:45 Whey in water (30g protein)
11:45 Can tuna, light mayo
HIIT:
Stretched back and legs first. Then jogged for a little to get warmed up.
Using an incline up a bridge, think it's probably about 200m long.
Did 6 sprints up followed by jogging back down. Last 2 I had to walk back down so I didn't die, but was happy I managed to complete the sprints. The hardest thing I've done in a fair while.
Finished with some stretching. I'm going to try not to walk next time, and add more sprints as I can. Expect some soreness in my legs tomorrow.
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RE: Squats at last - Nov. 9 2004 14:32:09
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
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Mon 8/11
Just a slight touch of tightness in my hamstrings, got off lightly there. Upper body today.
Nutrition:
8:30 Whey in water (30g protein), vits
9:00 50g oats in skimmed milk, teaspoon honey
11:30 Whey in water (30g protein), 2 oat cakes
2:00 Can tuna, light mayo, 2 x wholemeal
4:30 Whey in water (30g protein), banana
7:00 WORKOUT
7:45 Whey in water (40g protein)
8:00 Chicken breast stir-fried in olive oil, 50g brown rice, mushrooms, pepper, toasted sesame oil, soy
1:00 Whey in water (30g protein)
Actually had some fruit today, love it but usually can't stop eating it.
Workout:
Dumbbell Bench Press
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Warm-up - 15x15, 25x8
35x8 (90%)
35x6 (90%)
40x7 (100%)
Dumbbell Shrug
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Warm-up - 20x8
40x8 (95%)
42.5x6 (90%)
45x7 (100%)
Dumbbell Row (alternate)
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Warm-up 15x15, 27.5x8
40x8 (95%)
42.5x6 (100%)
45x6 (100%)
Dumbbell Shoulder Press
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Warm-up 12.5x8
22.5x8 (90%)
25x6 (95%)
27.5x5 (100%)
Chest - finally getting the reps up on the last set. If I manage that next time I'll up the weight.
Shrug - couple extra reps on the last set.
Row - managed an extra rep, feeling good.
Shoulders - made my target 5 again on the last set, nearly made 6, will do next time. Feeling good.
Overall - great workout, looking forward to squats next time, not looking forward to HIIT on Wed.
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RE: Squats at last - Nov. 9 2004 15:10:11
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willjm
Posts: 10
Joined: Sep. 23 2004
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Good work Henk - looks like you've got diet and routine well under control. Keep up the good work mate.
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RE: Squats at last - Nov. 10 2004 9:11:31
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Tue 9/11
Rest day
Didn't want to get out of bed this morning. Crap day food wise with travelling and the office.
DOMS started in hamstrings this afternoon.
Nutrition:
6:30 Whey in water (30g protein), vits
7:00 Banana
9:30 Whey in water (30g protein), 3 oat cakes
1:15 Can tuna, light mayo, malted grain roll
4:30 Whey in water (30g protein), 2 oat cakes
6:00 Malted grain roll
7:15 150g smoked mackerel
11:00 300g cottage cheese
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RE: Squats at last - Nov. 10 2004 12:21:20
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Spirit Guide
Posts: 5678
Joined: Jan. 16 2004
From: london United Kingdom
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that food day dont look to crap
if i was having a crap food today it would probably include portions of chocolate, chips, burgers etc
dont be so hard on yourself bro, just jump straight back into things asif nothing changed
now i realise THAT is how we are meant to make progress
_____________________________
Week 5
Squat = 62.5kg
Deadlift = 40kg
Incline Bench = 35kg
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RE: Squats at last - Nov. 11 2004 9:11:23
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
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Wed 10/11
HIIT day again. Legs a bit stiff from last time, nothing to worry about.
Nutrition:
6:00 HIIT
6:45 Whey in water (30g protein)
8:00 Can tuna, light mayo, malted grain roll
12:00 Whey in water (30g protein)
1:30 120g chicken, 2 potato farls, green salad, 4 mini tomatoes
4:30 Whey in water (30g protein), potato farl, 2 oat cakes
7:15 120g chicken, green salad
9:45 Can tuna, light mayo
12:30 Whey in water (30g protein)
25g brazil nuts during afternoon
Finding it harder to eat at the moment for some reason.
HIIT:
Stretches (back and legs), warm-up jog
6 x sprint/jog, 200yds on flat
Managed to jog without walking this time. The last 50 yds is a killer.
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RE: Squats at last - Nov. 12 2004 9:45:45
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Henk
Posts: 1009
Joined: Sep. 16 2004
From: Lancashire, UK
Status: offline
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Thu 11/11
Rest day.
Shins a bit sore. Long meeting and travelling today, probably mess food up.
Nutrition:
6:45 Whey in water (30g protein)
7:15 Slice wholemeal toast with marmalade, vits
9:15 Whey in water (30g protein), 2 potato farls
12:45 20g brazil nuts
1:15 120g turkey, 2 potato farls, 4 mini tomatoes
4:00 Whey in water (30g protein), 2 oat cakes
6:45 120g turkey
8:30 25g brazil nuts
11:15 Can tuna, light mayo
1:30 Whey in water (30g protein)
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Journal: http://www.muscletalk.co.uk/m_162565/tm.htm
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RE: Squats at last - Nov. 12 2004 11:44:56
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Spirit Guide
Posts: 5678
Joined: Jan. 16 2004
From: london United Kingdom
Status: offline
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good progress bro - good progress
keep it up
_____________________________
Week 5
Squat = 62.5kg
Deadlift = 40kg
Incline Bench = 35kg
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