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RE: Dai 'n Flaen Ddyddiadur - May 11 2007 21:30:31
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noname
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Good luck with your journal!
It's certainly a good way to keep motivation topped up.
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PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg
My Journal... ##Getting back into it! ##
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RE: Dai 'n Flaen Ddyddiadur - May 11 2007 21:48:19
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American Dream
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Good luck with the journal, post your diet up from the diet section so we can see it here, training split looks good too!
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RE: Dai 'n Flaen Ddyddiadur - May 11 2007 21:53:40
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Cheers m8! Thats what i thought, i know im all motivated now but im only human & know there will be low points hence the journal!
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Duna duna duna duna FATMAN!!!!!
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RE: Dai 'n Flaen Ddyddiadur - May 12 2007 8:15:14
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Well hopefully my diet will be something like this.....
Wake
Meal 1 - 60g Oats, 250mls Whole Milk, 20g Peanut Butter, 1 Large Banana & 30g Whey.
Meal 2 - Either Gaz's Protein Bar 90g/ Shake (70gOats 30gWhey)/ 2Weetabix, 150g Tuna, 10g Peanut Butter blended up with water  .
Meal 3 - Either 100g Chicken/ Turkey/ Beef/ Salmon or 150g Tuna in a tortilla wrap with Salad, mayo ,40g cheese, 1satsuma, 125g natural yogurt.
Meal 4 - Same as Meal 2
Meal 5 - PWO (30gWhey with 40gMaltodextrin)
Meal 6 - Either 100g Chicken/ Turkey/ Beef/ Salmon or 150g Tuna, 125g White rice + 1Egg white, 100g Mixed Veg & 1 Apple.
Meal 7 - 200g Cottage cheese or Quark with 20g Peanut Butter.
Sleep
Ive decided to have a cheat meal once per week, prob on a saturday to keep my sane & its someting to look forward too  !
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Duna duna duna duna FATMAN!!!!!
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RE: Dai 'n Flaen Ddyddiadur - May 13 2007 8:38:10
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Valleylad
Posts: 3615
Joined: Mar. 2 2007
From: Cwmbran SouthWales
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Decided to have a tattoo yesterday
Designed it myself ages ago & got inspired after watching XXX (Vin Diesel) on dvd friday night to finally get it done.
Im applying loads of preparation H three times a day to aid with the healing and hopefully reduce the scabbing.
Planning to do somelight CV tomorrow now (not going to work up much of a sweat) and take it from there if i can start training on tuesday. If so ill have to do legs & give my arm another days healing before training but ill see how it goes.
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Duna duna duna duna FATMAN!!!!!
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RE: Dai 'n Flaen Ddyddiadur - May 14 2007 16:53:07
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Well Day1 of the new training & diet program and all's going well!
Have had to swap the days around because of the tattoo and did 25minutes steady cardio today on the treadmill (12kmp, gradient 1) in stead of weights.
Having no problems with eating every 3hours (apart from some strange looks in work ) & actually have a appetite for once which is a bonus!
Have been using Fucidin H cream on the tattoo which is healing great so ill assess tomorrow if i can train, ill most likely do legs but ill decide tomorrow!
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Duna duna duna duna FATMAN!!!!!
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RE: Dai 'n Flaen Ddyddiadur - May 15 2007 10:56:42
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Valleylad
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From: Cwmbran SouthWales
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Well Day 2 & the first day using the new weights routine. This week im aiming to lift between 8-10reps.
Legs & Shoulders
DB Clean & Press - 4sets of 8 (X2 17.5KG) Never done these before & were knackering
Lateral Raises - 3sets of 8 (x2 7kg)
Squats - 4sets of 8 last to failure (90kg) 8,8,8,9
SLDL - 4sets of 8 (65kg)
Calf Raises - 3sets of 12 (120kg)
Felt good during training & will use the weight lifted to gauge for next weeks lifts of 4-6reps.
Sticking to diet & had 30g Whey with 40g Maltodextrin PWO  , not so nice.
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Duna duna duna duna FATMAN!!!!!
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RE: Dai 'n Flaen Ddyddiadur - May 16 2007 15:35:45
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Had a crap night sleep last night, couldnt settle at all so was up from 5am  !
Have stuck to the diet well & enjoying it!
Did about 30minutes CV today including some sprints
10minutes light jog (warmup)
x4 200m Sprints
x4 100m Sprints
x2 50m Sprints
10minutes light jog (cool down)
Forgot to time the sprints  but will remember for next time!
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Duna duna duna duna FATMAN!!!!!
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RE: Dai 'n Flaen Ddyddiadur - May 16 2007 23:44:10
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Welshy
Posts: 3491
Joined: Oct. 28 2005
From: Braintree, Essex
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Nice tat dude !
Training looks great .. keep at it boyo !
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BF% 03/07/08: 21.3%
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RE: Dai 'n Flaen Ddyddiadur - May 17 2007 8:52:34
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Cheers peeps, not home for a while now (gutted) but thats the army for ya!
Early training sess today!
Back & Biceps, however due to standdown the free weights room was locked so had to improvise with weight machines!
Weighted Wide Grip Chins 4x8-10 (8,7,7 with 5kg, 8 body weight)
Weighted Hyper Ext 4x12 (12 5kg, 12,12,12 6kg)
Seated Rows 4x8-10 (10 72.5kg, 8,8,8 74.5kg)
Barbell Curls 3x10 (10 38kg, 8,8 42kg)
Diets going well, tried the tuna shake for the firts time today (150g Tuna, 2 Weetabix & 10g Peanut Butter blended with water) tasted quite nice actually  !
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Duna duna duna duna FATMAN!!!!!
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RE: Dai 'n Flaen Ddyddiadur - May 17 2007 8:55:09
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Cardifflad
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Good luck with your training mate...nice tattoo...that reminds me I must book one in soon.
Have a good one
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MY TRAINING LOG - SOBER AND STRONG
Last alcoholic beverage - 15/07/08. Going to need help securing this date please ladies and gents. All support is welcomed and very much appreciated.
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RE: Dai 'n Flaen Ddyddiadur - May 17 2007 8:58:01
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Thanks m8, once you have one your hooked always finding new designs to have !
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RE: Dai 'n Flaen Ddyddiadur - May 17 2007 9:10:02
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Thanks m8, have been checking out the adaleagues board too! Some interesting posts & info there  !
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RE: Dai 'n Flaen Ddyddiadur - May 17 2007 9:55:10
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Cardifflad
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quote:
ORIGINAL: daismith906
Thanks m8, once you have one your hooked always finding new designs to have !
Tell me about it.....I started off just going to have the one..10 later and it's all over
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MY TRAINING LOG - SOBER AND STRONG
Last alcoholic beverage - 15/07/08. Going to need help securing this date please ladies and gents. All support is welcomed and very much appreciated.
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RE: Dai 'n Flaen Ddyddiadur - May 17 2007 11:00:06
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reg1
Posts: 1352
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From: rhondda Wales
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quote:
ORIGINAL: daismith906
Thanks m8, have been checking out the adaleagues board too! Some interesting posts & info there !
great stuff. glad you like it. remember - spread the word!!.
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We're here for a good time, not a long time.
welsh rugby forum - www.asdaleagues.proboards98.com
journal - http://www.muscletalk.co.uk/m_1652037/mpage_1/key_/tm.htm
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RE: Dai 'n Flaen Ddyddiadur - May 18 2007 15:09:05
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Valleylad
Posts: 3615
Joined: Mar. 2 2007
From: Cwmbran SouthWales
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Had a crappy day so far !
Felt fat & bloated all day + trying to eat my food is chore. At one point i though i was going to !
Hopefully its just a one off & will be back to my normal self tomorrow.
Went for a 30minute jog, nice & steady ready for chest & triceps tomorrow!
Going to alter my diet slightly too, under the advice of mick the brick (cheers butt)
Planning to swap the whey & peanut butter from my first meal for 2 whole eggs + 5egg whites & drink a few cups of green tea daily to try & reduce this bloating feeling.
Best get shopping then
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Duna duna duna duna FATMAN!!!!!
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RE: Dai 'n Flaen Ddyddiadur - May 18 2007 15:18:37
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Imsimon
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hi there mate, looks like your getting off to a good start. who do you play rugby for?
I had to work in cwmbran for 3 months a few years back, ohh some good memories from nights out there and in newport!
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