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RE: Alex's journal - Mar. 11 2008 12:34:12
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sad pear
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From: kingston-upon-thames
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Thanks mate... I see you have a competition journal running, I've just had a butchers good stuff!!
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RE: Alex's journal - Mar. 14 2008 17:58:40
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drewsky
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Alex,
you have done really well mate. We're not quite finished but you have plans you can carry on with for a few weeks but the progress you've made without (until now) the use of supplements is great. Nothing magic on my part you put the work in.
You're still on a very low carb routine at the moment but once you 'transition' you'll fill out a little in the right places and will probably continue to loose bodyfat meaning you'll look even better. Keep the photo's coming, especially the better lit torso one as its interesting to see the change.
Just dropped you a mail with some more instructions in so have a read of that.
Again mate, nice one.
< Message edited by drewsky -- Mar. 15 2008 2:09:27 >
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RE: Alex's journal - Mar. 16 2008 17:36:10
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Lord Monkcheese
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Great looking journal. Nice updates and some solid progress being made.
I especially like your HST spreadsheet logging. It's exactly the same as what I do - glad to see there's other equally anal people out there 
I'll be keeping my eyes on this one.
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RE: Alex's journal - Mar. 16 2008 22:20:24
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sad pear
Posts: 281
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From: kingston-upon-thames
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Thanks Lord
I'll have to pop into your journal and check out your spreadsheets!
I keep worse ones that are colour coded (for days of the week) when I'm working out periodised progression for my training cycles
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RE: Alex's journal - Mar. 18 2008 7:02:55
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sad pear
Posts: 281
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From: kingston-upon-thames
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Measurements cold, upon waking this morning...
Chest (relaxed) 112 (cm)
Chest (expanded) 114
Waist (at button) 74
Hips 100
Legs 61.5
Calves 42
Arm 38
Weight 84.2 (kg)
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RE: Alex's journal - Mar. 18 2008 11:18:44
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sad pear
Posts: 281
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Pic's from this morning.
I think this week will be my last on the fat loss
Start to add carbs thereafter
Hopefully the muscles will look fuller after this
Two people (kind of stern looking woman PT and some kind of long distance athlete) have been really messing my Tuesday sessions for the last three weeks now in MY GYM  .
Couldn't get on the squat rack or the bench when I got there this morning. Jumped straight into flat DB press (rather than bench press)/superset bent over BB row (3x8), haven't done this for ages... pleased to report I can still press in excess of the heaviest 38kg DBs they have at the gym. Joy.
< Message edited by sad pear -- Mar. 18 2008 11:19:17 >
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RE: Alex's journal - Mar. 27 2008 21:39:38
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sad pear
Posts: 281
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Measurements cold, upon waking earlier this morning...
Chest (relaxed) 109.5 (cm)
Chest (expanded) 112.5
Waist (at button) 72.5
Hips 98
Legs 61.5
Calves 40.5
Arm 38
Weight 83.6 (kg)
Photo's
Started to add more carbs as of last Sunday (so 5 days in now)
Squats (front and back) have been poor recently - last 2 sessions I've been squattingwith a 2.5kg plate under each heel (as I did a few years back) and weight shifted has been much better/smoother
Training / diet over the last week (and a bit) has been good. Did have a stag do on Fri night in Birmingham had all my meals as planned except a curry for dinner (tandoori chicken & okra). Woke up early (feeling rough as) the next morning to make egg & oat scramble. This proved to be a waste of time as at 3 the next afternoon I chucked everything up (in an empty shaker) in my mates car: roundabout at speed + alot of vodka in my system = a mess  . Nevertheless made it to the gym 3 hours later, fractionally weaker but I was still impressed with myself MAN UP
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RE: Alex's journal - Mar. 27 2008 22:06:35
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samcim
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Great progress mate, really well done!
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RE: Alex's journal - Mar. 27 2008 22:34:34
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187
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wow, great journal to read!
i take it we will be seeing you on the front of a fitness magazine soon then lol.
good luck with the rest of your progress fella... inspiring read
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RE: Alex's journal - Mar. 27 2008 22:58:21
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sad pear
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Hey
Thanks guys - appreciated!
Always good to get reassuring words off people who train, rather than the puzzled looks from friends and family... so you got fat to then get skinny??!!
Thanks again
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RE: Alex's journal - Apr. 3 2008 6:37:04
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sad pear
Posts: 281
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From: kingston-upon-thames
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Measurements cold, upon waking this morning...
Chest (relaxed) 109.5 (cm)
Chest (expanded) 113
Waist (at button) 72.5
Hips 98.5
Legs 61.5
Calves 41
Arm 38.5
Weight 84.1 (kg)
Photo's to follow later
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RE: Alex's journal - Apr. 30 2008 14:56:06
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sad pear
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Haven't logged in / updated for some time... totally snowed under at work before going on hols for two weeks.
Training / diet was good for those four weeks though. In Spain there was a decent gym so I could do all the heavy compound stuff I needed to... even had a bar where I could get a PWO shake.
Up until yesterday I had taken a rest week off before starting back.
Decided to do another eight week HST training cycle (started this yesterday).
Took measurements this morning (cold etc as previously) have them written down but can't remember them off the top of my head. However I do remember waist (73cm) and weight (83.9kg).
Hardly any movement there which is good because on hols I did have a few (Fisherman's Grill) blow-out dinners and more alcohol than usual
Anyway, will give better updates and HST tables in the coming days...
PS come on you blues!
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RE: Alex's journal - May 3 2008 21:34:41
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sad pear
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Boring Saturday night so I’ll update my log.
Started a new eight week HST training cycle on Tuesday.
My HST cycle will be four two-week mini-cycles (eight weeks in total); first two weeks will be 15 rep range, second two weeks will be 10 rep range, third two weeks will be 5 rep range, and fourth (and final) two weeks will be 5s and negatives.
The three tables below show the 15s, 10s and 5s. I’ll use the 5s to judge the weight I’ll shift in the fourth mini-cycle (weeks 7 and 8)
Weeks 5-8 I’ll use drop sets as and when I feel like it.
EDIT:
Assumes smith bar weighs 0kg
Assumes EZ bar weighs 8kg
3rd table Smith machine shrug should be 27.5, 30, 32.5, 35, 37.5, 40
The weights may look light (beacause they are  ) but everything is controlled with good form.
Training is Tuesday and Thursday mornings (before work) and Saturday afternoon.
At the moment I’m planning to do three light steady state cardio sessions per week (but I’m still working this out).
Why HST?
Well I did two HST cycles last year; in that time I put on 4-5kg in weight whilst my waist measurement didn't increase (so I hope a few of those kilos were muscle).
I guess over 4-5 months, 4-5 kilos is what I’d be aiming for?
I’ll try and update this log fairly consistently to keep track of my progress!
< Message edited by sad pear -- May 11 2008 21:20:56 >
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RE: Alex's journal - May 3 2008 21:48:54
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sad pear
Posts: 281
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From: kingston-upon-thames
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First week (workouts 1,2, and 3) are done and dusted successfully.
Two SSCV sessions done on Wed and Fri. Will do another tomorrow.
Measurements cold, upon waking on Wednesday morning...
Chest (relaxed) 110 (cm)
Chest (expanded) 114
Waist (at button) 73
Hips 97.5
Legs 61.5
Calves 40
Arm 39
Weight 83.9 (kg)
Below is the photo from Tuesday morning (you can make out the size of my swimming shorts )
imageshack is slow tonight!
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RE: Alex's journal - May 11 2008 21:36:47
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sad pear
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Will update measurements and photos on Weds - try and do this every couple of weeks.
Finished the week 2 of the HST cycle, comments
First week was too easy really, depending on results and if I do do another HST I would change from (e.g. hammer curl) 3kg, 4kg, 5kg, 6kg, 7kg, 8kg to 6kg, 6kg, 7kg, 7kg, 8kg, 8kg.
Again if I do do another HST I would change the following...
squat up!
SLDL up (with straps)
incline DB up
dips ok
chins ok
rows ok
shrug up
shoulder DB press ok
side lats ok
hammer up!
tricep ext ok
calf up
crunch up
Have also been doing stomach vaccuums after my work outs
Bought some creatine mono and beta alanine to try out.
I'll use the loading protocol from James’/Jack Hammer’s creatine FAQ http://www.muscletalk.co.uk/article-creatine.aspx
Loading phase:
10g per day, as 2 x 5g servings for 5 days
5g per day, for 5 days
3g per day, for 7 days.
Thereafter I'll supplement with approx 1.5g creatine in my PWO shake for maintenance dose.
I'll use 2 x 3g of beta alanine each day and see how I get on with that!
Hopefully get the stuff tomorrow... see how it goes.
Think that's all 'til Weds update
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RE: Alex's journal - May 14 2008 8:35:11
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sad pear
Posts: 281
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Started CM and BA on Mon.
Measurements cold, upon waking on Weds 30th April (start of week 1)...
Chest (relaxed) 110 (cm)
Chest (expanded) 114
Waist (at button) 73
Hips 97.5
Legs 61.5
Calves 40
Arm 39
Weight 83.9 (kg)
Measurements cold, upon waking today - Weds 14th May (start of week 3)...
Chest (relaxed) 109 (cm)
Chest (expanded) 113
Waist (at button) 72.5
Hips 98
Legs 60
Calves 40.5
Arm 38
Weight 84.5 (kg)
Weighed myself before I went to to bed and I was over 87kg... lost nearly 3kg in my sleep 
Photo...
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RE: Alex's journal - May 28 2008 8:20:04
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sad pear
Posts: 281
Joined: Mar. 27 2006
From: kingston-upon-thames
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Measurements cold, upon waking on Weds 30th April (start of week 1)...
Chest (relaxed) 110 (cm)
Chest (expanded) 114
Waist (at button) 73
Hips 97.5
Legs 61.5
Calves 40
Arm 39
Weight 83.9 (kg)
Measurements cold, upon waking today - Weds 14th May (start of week 3)...
Chest (relaxed) 109 (cm)
Chest (expanded) 113
Waist (at button) 72.5
Hips 98
Legs 60
Calves 40.5
Arm 38
Weight 84.5 (kg)
Measurements cold, upon waking today - Weds 28th May (start of week 5)...
Chest (relaxed) 111 (cm)
Chest (expanded) 116
Waist (at button) 73
Hips 98
Legs 62
Calves 41
Arm 39
Weight 86.4 (kg)
Photo
Training
Been feeling strong. The last three workouts for the 10 reppers cycle I added weight (rather than just bodyweight) to chins and dips; chins was 5kg on workout 4, 10kg on workouts 5 and 6, dips I used 5kg, 10kg, and 15kg for workouts 4, 5 and 6 respectively.
IF I was to do another HST I would change the following...
squat up
SLDL ok
incline DB up
dips up
chins up
rows up
shrug up
shoulder DB press up
side lats ok
hammer ok
tricep ext ok
calf up
crunch up
Kept the cardio up to three times per week. Have added 20g of whey before SSCV, not fasted.
Think that's it, going well at the moment...
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