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RE: Praise The Lord - A Journey into the unknown - Sep. 26 2007 22:57:28
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Lord Monkcheese
Posts: 5185
Joined: Feb. 24 2004
From: daarn sarf
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Diet is as follows:
The Diet
06:30 Protein shake
07:30 45 mins light CV or mobility/flexibility session or 30 min easy swim
09:00 4 x weetabix with ½ semi-skimmed milk / ½ water, 150ml OJ, 1 x EFA cap
10:30 150g chicken or turkey with lettuce and tomaton, 1 x apple
12:30 6-8 weetabix with water/milk, 250ml OJ, 1 x EFA
15:00 150g chicken or turkey with pasta or noodles, 1 x apple
17:00 100g chicken or turkey with pasta or noodles, 1 x apple
17:45 (If training day) protein shake (30g protein), ½ teaspoon Creatine CEE
19:00 (If training day) protein shake + N-Large (30g protein), ½ teaspoon Creatine CEE
20:00 150-200g fresh fish (tuna steak, salmon, cod), new potatoes, veg, baked beans, 1 x EFA cap
22:00 2 x weetabix with water/milk
22:30 Protein shake in milk
I've made a few adjustments based on a few well respected members:
http://www.muscletalk.co.uk/m_2148571/mpage_1/key_/tm.htm#2148571
I'll be adding more oils to weetabix when purchased plus malto/dextrose PWO.
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RE: Praise The Lord - A Journey into the unknown - Sep. 26 2007 23:18:16
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Lord Monkcheese
Posts: 5185
Joined: Feb. 24 2004
From: daarn sarf
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Training routine will be a 4 day split consisting of the following:
TUES - Chest & Biceps
Dumbbell Chest Press - 12/10/8/6_________superset with
E-Z Preacher Curl - 12/10/8/6
Weighted Dips - 12/10/8/bodyweight only_______superset with
Reverse Curls - 3 x 8-12 plus negatives or dropset
Cable Crossover - 3 x 8-12____________superset with
Press-Ups - 3 x max
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THURS - Legs & Shoulders
Lumberjack Squats - 15/12/10____________superset with
Dumbbell Shoulder Press - 3 x 6-10 + dropset
SLDL - 3 x 10
Barbell Push Press - 12/10/8/6
Leg Press - 20/15/12/10
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FRI - Traps & Back
Bent-Over Row
Reverse Flyes____________Giant Set
Seated Dumbbell Shrug
Dumbbell 1-Arm Row____________sueprset with
Barbell Overhead Shrug
Reverse Cable Flyes
Upright Row____________Giant Set
Seated Cable Shrug
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SUNDAY - Back & Shoulders
Pull-Ups - 3 x max (up to 10), 1 x 6 negatives
Rack Deadlifts - 3-5 sets of 8 reps, increasing weight per set
Barbell Power Shrug - 60/45/30 seconds
Cable Push-Down - 3 x 8-12
Seated Cable Row WIDE grip - 3 x 8-12____________superset with
Lat Pull - NEUTRAL grip - 3 x 8-12
Skullcrusher - 12/10/8, + negatives/stripset
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Noticably lots of volume on the back/shrugs but this is a particularly weak area (in size, not strength) and I've always trained them once per week when doing split routines or 3 times a week, one exercise, when doing full-body routines. My new approach is basically to smash the fcuk out of them and see what happens. Worst case is I drop a few of the back exercises if volume proves too great.
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RE: Praise The Lord - A Journey into the unknown - Sep. 26 2007 23:25:39
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Lord Monkcheese
Posts: 5185
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From: daarn sarf
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I began this routine last week going easy on all exercises and started in earnest on Tuesday. Following some advice from BritBB about my approach to training rather than exercises/sets/reps/split, I had a fantastic session and felt great before, during and after. My chest has practically seized up now but I have high hopes for the next 3 months.
Did my first jab on Monday and when I finally got the pin in my hand the realistaion of what I was about to embark on hit me. Gulp!!
So I enlisted my wife to watch over me in case anything went wrong and as she marked out my glutes into 4 areas I thought the pen was a bit sharp. Didn't bode well for the impending injection!
Filled the syringe, got rid of the air bubble, changed the pin, then tentatively stuck it in my arse!! Was expecting some kind of pain or resistance but it gently slid in.
Tried aspitating but couldn't get the plunger out which was a good sign and spent the next 45 seconds emptying the barrel. Gave it a bit of a rub and had a hot bath and now 2 days later I can safely say I don;t know what all the fuss was about 
Wasn't painful during or over the last 2 days and I'm quite looking forward to tomorrow's jab. Certainly made me more focused in the gym knowing that I need to maximise every session to get the most from the cycle.
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RE: Praise The Lord - A Journey into the unknown - Sep. 26 2007 23:29:04
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Lord Monkcheese
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From: daarn sarf
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quote:
ORIGINAL: Titch
Those pics show some good progress. 
Good luck.
Cheers dude. Hopefully in 3 months there will be a noticable difference from the last one but I'll stick them up regardless.
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RE: Praise The Lord - A Journey into the unknown - Sep. 27 2007 0:26:12
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bizerk
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Some pretty impressive progress there mate. Keep up the good work!
Whats the time span between those pics?
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RE: Praise The Lord - A Journey into the unknown - Sep. 27 2007 1:00:23
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Lord Monkcheese
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From: daarn sarf
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quote:
Whats the time span between those pics?
2 years. Progress has at times been very slow and I often can't always see the bigger picture.
I may gain 12lbs using SD and then expect that kind of gain all the time but I should be more realistic. A stone a year's a reasonable amount to aim for.
Hope you get on ok with the chins as per my comment in your journal. I've always found them the hardest exercise to make any progress on and always look for ways to make it easier. On a 5 x 5 routine I got to the stage where I'd take my shoes off so I could complete the reps then add only one shoe the following week.
But I've always found I could do 3 reps, no matter how fatigued I was so if you're able to do sets of 3 reps, it would make more sense to increase the sets rather than the reps. Alternatively, you could add a set of negatives on the last set, say 6-8 reps.
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RE: Praise The Lord - A Journey into the unknown - Sep. 27 2007 1:15:43
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bizerk
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I dont think your progress has been slow at all mate, If I can look anything like your 3rd pic in the next 5 years I would be happy!
Thanks for the heads up on the chin routine, I will put it into play as of tomorrow.
Look forward to seeing more pics after the cycle!
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RE: Praise The Lord - A Journey into the unknown - prog... - Sep. 27 2007 3:06:27
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noname
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Just had a read through and i should firstly compliment you on a very nicely put together opening post .....the pics, stats and info are spot on.
You have stayed very lean for those progress pictures, which is good going whether assisted or not. I suspect that the '?' will be replaced with a picture that looks very good indeed.
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Squat - 135kg
Bench - 125kg x 2
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RE: Praise The Lord - A Journey into the unknown - prog... - Sep. 27 2007 9:53:16
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mick_the_brick
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Very impressive chnages there mate IMO
Well done...
and good luck with your cycle
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tell your "friend" not to be a pecker and do some test
Performance Enhancing Drug Member of the year 2007
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RE: Praise The Lord - A Journey into the unknown - prog... - Sep. 27 2007 10:17:32
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angryblonder
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nice changes mate, would love to have the same gains in 2 years hope you get some more gains from your cycle :)
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RE: Praise The Lord - A Journey into the unknown - prog... - Sep. 28 2007 11:12:00
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Lord Monkcheese
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From: daarn sarf
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Unbelievable.
2nd day in and I've already fcuked myself up 
Legs & Shoulders yesterday and I'm trying Lumberjack Squats - http://www.t-nation.com/readArticle.do?id=1713043
Warmed up with the bar, one plate, 2 plates then a set of 15 with 3 plates.
Found it difficult to clean the bar into position so the further reading suggests resting the end on a bench. Put a bench into position slightly to the side, lowered the bar, twisted round to put the bar onto the end of the bench - TWANG I felt something pull in my lower back (specifically Quadratus Lumborum).
I was stood there rooted to the spot, unable to twist, bend or lower the bar. Sh1t. Managed to get the bar down (in pain), tried walking about (in pain), sat down (painfully) and tried to decide what to do next (whilst in pain  )
Couldn't do any more of these, next leg exercise was SLDL - I couldn't even bend forwards so no chance of doing this exercise.
I thought about just going home but didn;t want to just give up so tried some Dumbbell Shoulder Presses. The dumbbell rack was about 20 feet away so it wasn't much fun waddling there and back with weights. Managed 10 with 60lbs, 8 and 7 with 65lbs but back hurt getting them into position.
Tried Leg Presses. Hurt just getting into the seat do didn't get as far as using any weight. 
Then Push Presses and surprising didn't feel any pain in my back. But did get major pain in the front of my shoulders which is a recurring injury that hasn't been around for a while.
Managed 12/10/8/8 @ 70/90/100/110 lbs but at the end couldn't lift my right arm as shoulder hurting so much.
Ended up getting pissed off so had a jacuzzi to try and loosen off but whilst in there I my locker key fell out of my pocket and I spend 10 mins hunting round the tub trying to locate it whilst people thought I was trying to play footsie with them.
Worst session EVER.
Don't know if this has fcuked up my training for the next few days or the next few weeks
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RE: Praise The Lord - A Journey into the unknown - prog... - Sep. 28 2007 11:45:21
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bizerk
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Hope all gets better mate! Ive hurt my back in the past and although its 100% healed, its always in the back of my mind when doing deads etc, it can put me off pushing that little bit harder than I should.
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RE: Praise The Lord - A Journey into the unknown - prog... - Sep. 29 2007 15:00:46
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Lord Monkcheese
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Hobbled out of gym on Thursday.
Drove home in pain all the way.
Got home and did my 2nd jab but was incredibly difficult seeing as I couldn't see where to stick the needle as my ROM is so limited I could barely twist my neck let alone my waist. Thought "is there really any point doing this because I've no idea when I can train again".
Did it anyway.
Slept very badly and in the morning took a huge amount of effort just to roll over and get out of bed.
My kids and wife had to help dress me - couldn't bend down to put trousers, shoes or socks on.
Spent a very uncomfortable day at work wincing in pain every time I had to get up out of my seat.
Had a massage from my wife in the evening then a hot bath but still very uncomfortable and spent for ever trying to find a comfortable position in bed.
It's now Saturday. Have nothing planned today and most of tomorrow except eat and take lots of painkillers then see what happens tomorrow night for Back & Triceps session.
I'll at least be able to do arms and maybe pull-ups - certainly no deadlifts which I was particularly looking forward to.
Can't believe how much things have changed in the space of 5 days:
Tuesday -      
Saturday -    
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RE: Praise The Lord - A Journey into the unknown - prog... - Sep. 29 2007 22:49:26
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bizerk
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Couldnt have happened at a worse time! Not much you can do but rest your back till it heals.
I keep a bottle of diazepam for these very occasions.
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RE: Praise The Lord - A Journey into the unknown - prog... - Sep. 30 2007 15:34:24
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Lord Monkcheese
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I can now move around quite easily. Once I'm up things are fine but getting up and down still causes problems - so no squats just yet.
I have a back & triceps session planned for later tonight so will do what I can. Definitely no deadifts of Bent-over Rows. Pull-Ups and cable rows might be ok. May just have to do more arms.
I just want to do something!!!
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RE: Praise The Lord - A Journey into the unknown - prog... - Oct. 1 2007 10:49:26
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Lord Monkcheese
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Back to smiley faces again.
Trained yesterday and felt all the better for it. Was Back and Triceps session so definitely had to drop deadlifts. As long as there were no twisting movements and my lower back was either supported or or didn't have to bear any weight, it seemed to be fine. Still a major sharp pain if I go from sitting to standing, lean forwards or rotate my upper body, so I just avoid doing that.
Pull-Ups - bodyweight
8/8/5 + 3 singles followed quickly by 6 negatives with 12kg dumbbell
Supported Barbell Row
14 @ 50kg
12 @ 60kg
12 @ 70 kg
15 @ 50kg wide arms, slow movement
Tricep Push-Down
14 @ 40kg
12 @ 45kg
10 @ 45kg then 3 more sets dropping the weight 10-15kg each time
Seated Cable Row superset Neutral Grip Pull-Down
14 @ 37.5kg 15 @ 40kg
12 @ 40kg 12 @ 50kg
10 + 3 singles @ 42.5kg 10 @ 50kg + 2 stripsets
E-Z Skullcrushers
12 @ 30kg + bar
10 @ 32.5kg + bar
8 @ 35kg + bar quickly followed by 6 slow negatives with same weight
After reading some of BritBB's journal and having a couple of e-mail exchanges with him, although he's considered to be a very arrogant and conceited trainer, his training approach and philosophy seems to work so I'm trying to adopt his "balls-to-the-wall" training methodology. It's not really anything to do with sets/reps/or exercises, just working as hard as I damn well can and increasing weight when possible.
I used to be focused purely on reps and weights, so as long as made the required number of reps with a heavier weight I'd be happy, even though I could have possibly done more. Now, if I CAN do more, I will then up the weight for the next set, e.g. in some exercises above, traditionally I'd have stopped at 12 reps but yesterday I continued to 14 or 15, just because I could.
This next 12 weeks I'm not going to be concentrating on the numbers so much as ensuring I give everything each session and don't sell myself short. It may lead to overtraining but I'd rather risk that than undertrain and not achieve what I'm trying to get.
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