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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 13 2007 17:44:02
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drewsky
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quote:
ORIGINAL: OoOGazOoO
Good journal drew, should be very interesting.
Yeah, If I ever get round to posting anything in it.
Gaz, can I take you up on that offer of seeing a days sample of your diet?
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 13 2007 19:46:04
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solosailor
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good luck with the journal mate!
enjoy reading your posts in the diet & nutrition and training correctly form
will enjoy following this one
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 15 2007 15:12:47
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drewsky
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I was thinking the other day about the 'progress' aspect of this 'progress journal'.
My goals haven't changed in a while and weight wise I am happy where I am I just aim to get a little faster and a little stronger. Body fat wise; it could be lower (in the mid/high teens now) but a little body fat actually makes taking break falls & high falls easier IME.
Doesn't really make for good reading on a site like this. Luckily sometimes the answer appears all by itself.
Last week whilst doing some power C&J's I damaged my back. It is jiggered so it's time for a re think. Luckily I work in a clinic with some amazing physios ans sports doctors so that is all good but it does mean no heavy and fast work for a long while. I'm gutted as that's pretty much what i do. To avoid going mad I've had to change my mindset and things will have to change bigtime.....
I am going bodybuilding for the next 10 weeks.
Should be interesting (well, for me anyway). Loads have to come down so I'll be messing around with more reps, supersets and advanced techniques like drop sets, negatives etc. I'll also probably lower the body fat a little which is good for business.
It may sound controversial but as I haven't ever trained arms, medial delts etc directly or had a 'chest day' for example I may just be able to put on a little meat in certain areas whilst dropping some fat (as well as muscle around the lower back and thighs). I don't expect to gain much but the training will be so different that I expect it could happen. We'll see. I may even have to get the tape measure out.
I'm going to have a think, mess around with a few movements now and see what I can do. I'll post up my training schedule later.
Drew's Log: bodybuilding it is...
< Message edited by drewsky -- Apr. 16 2007 18:38:45 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 16 2007 14:47:18
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drewsky
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I rolled around a few ideas including:
Day 1: push
Day 3: pull
Day 5: legs
Day 1: Chest and back
Day 2: Legs
Day 4: Shoulders
Day 5: Arms
etc
but decided upon the following:
Day 1: Chest and Back
Day 2: Hips dominant legs and biceps
Day 4: Shoulders
Day 5: Triceps and quad dominant legs
As I am not going to be able to lift a reasonable amount of weight above my head or in front of me so supersets are used to allow (S/S) for the lower weight. With my legs I have gone for escalating volume (I will try S/S's or some such in a later phase), this meant splitting them up to make it manageable – the best way to do this is hip vs quad dominant movements.
As this is BB'ing then I will be working on my weaknesses which is shoulders (very narrow skeletal structure) and arms (never directly trained) for example.
Tri for example get indirectly trained a few times a week and directly trained once but movements are hand picked and loads will be low, I am also used to training the same body part several times a week so we'll see how I handle this scheme. It's messy but I like it....
DAY 1
Bar Bench press (to high chest)
Incline DB bench S/S incline fly
Dips (wide flare)
Pull up
Chest supported row
Rhomboid pull down
Motor cycle row
DAY 2
dip belt cable hip pulls
Single leg dead lift
HSC
Dip belt weighted calf raise (high rep and fast and low rep)
Barbell curls against wall
Zotman Curls S/S hammer curls
DAY 4
Oly bar pivot-press
Chest supported lat raise and front raise combo
Lat raises S/S with gironda swings
Pull to neck S/S bent over lat raise
DAY 5
Pistols
Oly bar corner pivot squat
Dip belt and cable squats S/S leg extensions
Seated calf (High rep)
Close Grip Bench press
DB Tri extensions S/S diamond push ups
< Message edited by drewsky -- Apr. 16 2007 18:07:41 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 16 2007 18:50:25
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drewsky
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So day one....
I was secretly relishing the change of pace but, I have to say no deads, no oly stuff... it was tough.
Whilst doing the supported rows the 40kg dumbbell was just sat there on the floor in my eye line whispering to me "try a few DB snatches... g'won you know you want to.... I'm free....use me!"
Anyway tick, tick and tick. Everything completed. Put an extra superset in the back work as the load was just too small for the rep scheme I had planned so it worked out at....
DAY 1
Bar Bench press (to high chest)
Incline DB bench S/S incline fly
Dips (wide flare)
Pull up
Chest supported row
Rhomboid pull down S/S Motor cycle row
< Message edited by drewsky -- Apr. 16 2007 18:51:02 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 16 2007 19:22:06
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drewsky
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TIP OF THE DAY
Q: How do you get a kilo of quality meat for under £2.50?
A: Look for other types of meats
Most people that you might find on a site like this would rarely consume many meats other than chicken, beef of lamb steak, the odd lamb chop or fillet and possibly some pork but they don't know what they're missing.
One example of this is hearts, they are offal but are just muscle like a steak but much cheaper. Most offal has a lower nutritive value protein wise than, say, steak the best example being tripe which scores low now matter how you rate it protein wise. This is reflected in the price.
HOWEVER!
People now don't want to eat these types of meat any more meaning the price has fallen even lower. You can get ½ Kg of heart in your supermarket now for £1.30, thats roughly 80g of protein. The difference is in the preparation: hearts need cooking for a little longer but the result is worth it.
Try this.....
Serves 2-3
Ingredients
3 calves hearts (500g) (80g protein, fat: ~ 25g)
2 cloves garlic finely chopped
½ onion finely chopped
1tsp olive oil
1 slice of stale (but not moldy!) bread, crumbed
2 tsp of wheat bran
1 tsp herbs de provonce
1 egg whole, beaten
½ pint chicken or veg stock
2 tblsp cooking sherry or wine
To prepare
Fry the hearts in a non stick pan for a minute per side on a high heat, take out and let cool. This browns the meat and reduces the fat content.
Clean the pan and fry the garlic, onion for 2 mins in a pan in the olive oil for 2 mins, add the herbs de provonce and fry for a further minute. Add to the bread and wheat bran and combine with the egg
Once they are cool stuff the hearts with this mixture being sure to push down firmly. Place in an oven proof dish with a lid, (pointy bit down) add the stock and wine/sherry around the hearts and cook on a low heat (gas mk 3-4) for 1 hour 30 mins.
To reduce the fat content still further (if desired!) skim the fat off the liquor in the oven dish before serving with the hearts.
Serve with steaded or roast vegetables
To difficult?
Try:
Temperature: 180°C, 350°F, Gas 4
Instructions:
Remove all packaging. Rinse under cold water and trim.
Place on a baking tray in the centre of a pre-heated oven for 1 hour.
Alternatively, place in an oven proof dish with vegetables, seasoning and 10-15
fl oz (½-¾ pint) stock. Cover and cook in the centre of a pre-heated oven for
approximately 1 hour 20 minutes - 1 hour 30 minutes.
Or:
Time: 6-8 minutes
Instructions:
Remove all packaging. Rinse under cold water and trim.
Slice thinly. Fry in a little oil over a medium/high heat for 6-8 minutes,
turning occasionally.
Drain well before serving.
< Message edited by drewsky -- Apr. 16 2007 20:24:46 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 16 2007 23:58:14
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Ragdoll
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No disrespect to you but My parents used to force me to eat hearts. Yuk, never again. Put me off for life.
< Message edited by Ragdoll -- Apr. 17 2007 0:00:31 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 17 2007 13:28:11
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drewsky
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It's all in the way you cook 'em.
Anyway eating wise, yesterday...
0730 Quark mixed with full fat yogurt and a little golden flax seed, pear
1000 scrambled eggs with spinach, krill & fish oil caps. Apple.
1200 Salmon steak and LARGE salad (olive oil dressing)
1430 PWO Malto, dextro and whey. Train: 15.00 to 15.50
16.20 MPC, milk, and 50g oats blended with some frozen berries
19.30 2 stuffed lambs hearts and broccoli, glass of red
22.20 50g MCP, yogurt, peanut butter, dessicated coconut, flax oil, cream, 2 tsp of psyllium husk
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 17 2007 14:01:59
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drewsky
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Yes, just replied.
ISSUE OF THE DAY
Bacon VS your lung function
In the press today you may have read about more bad news regarding cured foods. Clearly forming your diet around these types of foods is a bad thing but eaten in moderation - once in a blue moon - should not be much of a problem for most people but again it is another example of why diets should be based around whole minimally processed foods. I love smoked bacon sandwiches of cr@p white bread but I enjoy them very infrequently.
It's a question of unhealthy foods VS unhealthy diets
Some more info for those who are interested on food prep and preservation techniques, from some lecture notes I put together ...
Drying
Dehydration of meats and fish is one of the earliest methods of preservation. The lack of water in the surface of the dried foodstuff renders it inhospitable for bacteria (as water is needed for their survival). Originally drying was carried out by leaving the flesh out in the sun and wind but nowadays this process is sped up by initially salting the meat and then using dehydrators (essentially low temperature well ventilated ovens) to remove over 75% or the moisture, with dried fish typically being dried so >85% of it's moisture content is lost.
Issues with this method of food preparation are the large sodium (and other salts when used) content of the foods.
Salting
Salting of meats effects the outer tissues of the meat in two ways; the meat is covered in a layer of intercellular salt crystals and brine and the tissues of the meat are dehydrated. The resulting surface of the meat us unsuitable for colonization by microorganisms. When a bacterial cell or fungal spore lands upon the meat the NaCl concentration means that water is drawn out of the cell leading to the death or reduction of function of the cell.
Nitrates and nitrites have also been used to improve the colour and flavour of the meat after the beneficial effects of saltpeter upon the look of meat products was discovered. During the salting process salt tolerant bacteria convert a small quantity of the KNO3 into nitrite NO2 - this has a few effects. Nitrite reacts with the meat to form nitric oxide inhibiting the binding of oxygen to myoglobin preventing fat oxidation and giving a bright pink colour. This process also inhibits the growth of Clostridium Botulinum, the bacterium responsible for botulism.
The use of nitrates and nitrites in food processing is controversial due to the ability of nitrite to interact with amines and amides to produce nitrosamines and notrosamides - potent carcinogens.
Smoking and curing
Smoking implies the treatment of the foodstuffs with heat and smoke but modern 'cold smoking' is actually quite different. Hot smoking and curing involves hanging the foodstuff for a particular time over wood, burning, usually at a low temperature. Cold smoking involves the use of salting or brine dehydration and then the use of liquid smoke to mimic the effects of hot smoking. Liquid smoke is produced by condensing the gases given off by the combustion of woods. Details of cold smoking in Appendix A
With both techniques there is a loss of water from the tissues of the food which may mean a loss of minerals and soluble amino acids. There may also be a loss of lipids, though this is dependent upon the temperature and duration of smoking, and the distribution of fats in the food being smoked.
In addition to these changes there is the addition of organic compounds from the incomplete combustion of the smoking materials, primarily from the cellulose and lignin portions of the wood. The higher the temperature that the wood (usually in chip form) is burnt at, the lower the total amount of organic molecules produced (as the combustion is more complete), but the higher the proportion of the problematic aromatic and polycylcic aromatic compounds including benzene. Many of these compounds have been demonstrated to be deleterious to health with many of them being potent carcinogens.
Both methods reduce the bacterial load on food as the organic acids present in the smoke lower the surface pH of the meat/fish, which disrupts the bacterial cell membranes (as well as the internal biochemistry) and the phenolic compounds also have potent antibacterial properties.
Interestingly the pyrolysis of lignin gives rise to a large variety of phenolic antioxidants with varying anitoxidant properties (if a alkyle side chain is present the effect is stronger, while a carbonyl groups lowers its antioxidant effect).
Protocatechuic acid and phynolic anitoxidant [pic]
Fermenting
Fermenting of meat and fish products is not as popular as it once was but deserves a mention due to the large variety of products including fermented sausages (e.g. chorizo) and brewed fish products (e.g. shellfish paste or nam pla – Thai fish sauce).
Bacteria in the relatively oxygen poor environment inside the sausage convert sugars to lactic acid and the addition of nitrates and nitrites represses the growth of botulism within the sausage. The growth of moulds (Penicillium, Candida etc) on the exterior of the sausage (where a white covering may be seen) extends the life of the sausage by inhibiting bacterial growth.
The high salt content of these foods (salami is typically 4% by weight) and the levels of nitrates present make their consumption a health issue.
< Message edited by drewsky -- Apr. 17 2007 14:04:28 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 17 2007 19:11:27
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drewsky
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DAY 2: Rear chain and biceps(being injured is getting boring already)
Rear chain
No dip belt so no dip belt cable hip pulls
Long stance lunges S/S single leg dead lift (3 sets 30kgx12 and 15kgx15)
HSC 3 sets @ 12 reps
Donkey calf raise (high rep and fast and low rep)
Bicpes
Barbell curls against wall 18x15 20x15 20x16
Zotman Curls S/S hammer curls
Last time I 'did biceps' I think I was in my teens!
Contrast with last Tuesday...
Power clean and push press: (50x3) 65x3 70x3 80x2 85x2 90x1
Dead lift (trad):(50x5) 120x5 140x5 140x5 140x5 150x4 160x4: grip went (no straps, belt or, sadly, chalk)
Snatch pull: 75x5 80x5 80x5 85x3
S/S Dips and chins 5 sets of 6
I'm not setting he world alight with the numbers but I know which was more fun!
As I say being inured is getting boring already but I guess it will fire me up for when I can lift again properly. Maybe once I see some arms etc developing I'll think differently. On the bright side it's good to have to think around the problem.
< Message edited by drewsky -- Apr. 17 2007 19:19:26 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 18 2007 11:57:37
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drewsky
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Thats good to hear mate. Glad it's having the desired effect. Stick with it mate, the eating becomes second nature, the trick is getting results quick enough to get the mindset into give it a chance. Seems like we have that situation.
With regards to the push press yeah, I was aiming for two blues a side on the next couple of months but that will have to be push back a long while yet which is a shame. I like the look on the PT's faces when the 'little guy' sticks the weight they are doing 1/2 squats with above his head.
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 18 2007 12:25:03
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#Hench
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hi mate thats some good info up there cheers. how do you rate the Zottman curls i enjoy them and find they hit the upper forearm well. not very many people use them though.
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 18 2007 12:30:34
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drewsky
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quote:
ORIGINAL: Titch
No problems on the "eating becoming second nature" front - it's practically there for 99% of it anyway. Such a difference to 5 weeks ago.
Remember you are in a transitional phase at the moment. Once you have your diet dialed in you can get away with couple of 'off plan' meals a week provided they aren't stupid.
quote:
ORIGINAL: Titch
lol. Yeah, push pressing with more than some so-called "experts" will even attempt to squat with can only ever be satisfying. 
The new ones are the worst, I am open to criticism but some of the 'help' I have been given... well...
It's a toss up between just nodding and then carrying on with what I was doing or informing them I am more experienced, qualified and registered than them and most of their colleagues as to which one is going to make me look more of an @rsehole.!
< Message edited by drewsky -- Apr. 18 2007 12:31:32 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 18 2007 12:34:48
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drewsky
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Well as above I don't really train biceps directly but with both clients and colleagues they have been both popular and effective. Still the basics are the best but ZC's make a good addition at the middle/end of your workout.
Since starting this new routine I am aching in all sorts of place, rhomboids (very odd), upper peck and, yes, upper forearms.
< Message edited by drewsky -- Apr. 18 2007 12:40:43 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 18 2007 13:13:22
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Titch
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By the way Drew, for broccoli etc. how much should a "good portion" contain? I'm not attempting to skimp my way out of eating more, just a bit paranoid that my portion sizes for veg might be on the small side!
Apologies for thread-hijacking too!
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 18 2007 13:24:39
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drewsky
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No worries that's what the blog is here for anyway, no one posts here expect me you and Gaz anyway!
Broccoli portions can be as big as you want within reason. I generally have most of a large head of broccoli but you may want to just stick to half a large head for now.
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