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RE: Anabolicjay's journey through space, time and the t... - Jan. 11 2008 17:16:28
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Ak_88
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I'm doing 1 on 1 off at the moment. I did traps/tri's/shoulders 48 hours after chest, biggest mistake ever as i was too fcuked to do it properly 
Just need my potential partner to sort his stuff out then he'll be training with me, that'll be a whole new level of pain.
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RE: Anabolicjay's journey through space, time and the t... - Jan. 12 2008 11:30:35
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mikeym00
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Some great progress being made here Jay, well done mate!
Any idea on your BF%? I'd guesstimate around the 10 - 11% mark..
Whats your recent diet look like?
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RE: Anabolicjay's journey through space, time and the t... - Jan. 14 2008 10:02:51
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anabolicjay
Posts: 3838
Joined: Aug. 1 2007
From: Norf London innit
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Hi mikeym00 my guess is im probably between 10-12%
Back on friday was pretty intense,
Unweighted Chins, 3x8(lost quite a bit of strength on these) 
Reverse grip Pulldowns 100kgx10, 100kgx8 D.S 95kgx3
Seated Rows 3 sets 110kg x8 last set with a drop to 80kg for an extra 4 reps
cable rows unsure of the weight used here as the plates didnt have the weight written on it but went to failiure on 8-12 reps for four sets again last set was a drop set.
Finished off with some back extensions with 10kg plate
Saturday was cardio
30mins x-trainer and 15 mins walking on highest incline on treadmill.
Sunday was a rest day and went out for a 400gram argentinian rump steak! 
Edit forgot to add latest measurements as of jan 13th 2008
Weight- 79.7KG
Height- 5ft10
Upper arms- L 15.5" R 15.25"
Upper Legs- L 21" R 21"
Waist- 31"
Calves-L 14" R 14"
Chest- 44"
Shoulders- 51"
< Message edited by anabolicjay -- Jan. 14 2008 14:36:21 >
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RE: Anabolicjay's journey through space, time and the t... - Jan. 14 2008 13:00:18
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anabolicjay
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Joined: Aug. 1 2007
From: Norf London innit
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Cheers Chef! will give it a go.
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RE: Anabolicjay's journey through space, time and the t... - Jan. 14 2008 14:39:15
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AdamSimpson
Posts: 3451
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quote:
ORIGINAL: anabolicjay
Hi mikeym00 my guess is im probably between 10-12%
Back on friday was pretty intense,
Unweighted Chins, 3x8(lost quite a bit of strength on these)
Reverse grip Pulldowns 100kgx10, 100kgx8 D.S 95kgx3
Seated Rows 3 sets 110kg x8 last set with a drop to 80kg for an extra 4 reps
cable rows unsure of the weight used here as the plates didnt have the weight written on it but went to failiure on 8-12 reps for four sets again last set was a drop set.
Finished off with some back extensions with 10kg plate
Saturday was cardio
30mins x-trainer and 15 mins walking on highest incline on treadmill.
Sunday was a rest day and went out for a 400gram argentinian rump steak!
Edit forgot to add latest measurements as of jan 13th 2008
Weight- 79.7KG
Height- 5ft10
Upper arms- L 15.5" R 15.25"
Upper Legs- L 21" R 21"
Waist- 31"
Calves-L 14" R 14"
Chest- 44"
Shoulders- 51"
got some good stats there mate, got bitch legs like me though haha, you got 1 inch on my arms, and 4 inches on my chest, but the rest is about the same ey.
dont worry to much about losing strength on the chins, recently i became **** all of a sudden on them, started doing some at home, wrapping my straps around beams in the carport, now feel 100 times stronger and can do 20+ reps.
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RE: Anabolicjay's progress diary... - Jan. 14 2008 14:44:16
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AdamSimpson
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PS your question is answered in my journal bro
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RE: Anabolicjay's progress diary... - Jan. 15 2008 11:46:09
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anabolicjay
Posts: 3838
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From: Norf London innit
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Cheers Adam.
Yesterdays workout was chest and bi's tried someisatori morph which was a free sample kindly given to me by SNCdirect. Its good stuff got a great pump and improved energy levels slightly but not worth £50.
Chest-
DB Flys 12.5kgx50, 25kgx15, 25kgx15
incline hammer press 40kgx10, 70kgx8, 80kgx10+60kgx5
Flat Guillotine press 60kgx15, 60kgx15, 60kgx15
Machine flys 60kgx10,70kgx12, 80kgx7+70kgx4+60kgx2
Bi's
Preachers-3sets 40kgx10
Close grip Pull downs(again weight not written on plates but three sets last one past failiure with a double drop)
concentration curls 3 sets 12.5kgx15 each set to failiure
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RE: Anabolicjay's progress diary... - Jan. 16 2008 15:08:22
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anabolicjay
Posts: 3838
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From: Norf London innit
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yesterday was legs
Leg extensions 2 sets followed by a drop set
Squats 2 warm up sets 115kgx20
Hack squat 2x warm up followed by 15x 1&1/2 reps 150kg
leg curls 3 working sets sets followed by drop set
Less volume than normal but more intensity.
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RE: Anabolicjay's progress diary... - Jan. 18 2008 10:16:00
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anabolicjay
Posts: 3838
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Shoulders and tris witha bit of cardio last night,
all excercises are three warm up sets one of which goes to + failiure and one working set with rest pause and a drop.
Warm up-10 min jog to gym
Shoulders
bb Press
lateral raises
underhand Machine press
Tris
Dips
cable pull downs
cable kickbacks
Cardio
20 min jog
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RE: Anabolicjay's progress diary... - Jan. 18 2008 16:43:13
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anabolicjay
Posts: 3838
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From: Norf London innit
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thought i would post up my diet:-
3am-Protein shake 30 grams whey iso+300ml skimmed milk
8:00 4egg whites 2 whole eggs(goldenlay ) 4x omega 3 caps
12 chicken breast+ 150-200g broccolli
4 chicken breast+ 150-200g broccolli+ 1/2 sweet pot
6 pre-wo shake 30g whey
7 PWO 20g whey 40g malto
8:00 chicken breast+ 150-200g broccolli+ 1/2 sweet pot
10:00 300g cottage cheese or 250g quark 4x omega 3 caps
Sometimes it will be turkey instead of chicken, and on non training days(what are they?) i will drop the carbs and pre wo and pwo shakes(obviously).
usually try to get a protein bar or shake in at 10 but often get caught up with work and forget.
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RE: Anabolicjay's progress diary... - Jan. 21 2008 17:11:49
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anabolicjay
Posts: 3838
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From: Norf London innit
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PTOR or Protein turnover ratio
PTOR is nothing more than the ratio your body creates new proteins and tears them down. This magically process happens at a rate of about 1.8 grams times your current lean bodyweight, every day. This is happening to your mother, your girlfriend and in all probability even your pet dog….this happens in everyone NOT just bodybuilders.
So if you were a 180lb person you would be turning over ~ (180 x 1.81) 325 grams of protein per day.
Or
325 grams per day x 365 days per year = 118,625 grams or 261 lbs of muscle gained and lost per year!
That is a lot of muscle that your body is creating and destroying each year!
I wonder if we could talk it into letting us keep some of that?
The reason this amount is equal is because of Homeostasis. Your body is doing everything that it can to maintain the status quo. For you body change = bad.
There are two opposing forces in the game of controlling the PTOR of the body.
There is the Anabolic side: Which accounts for the muscle gained.
And
There is the Catabolic side: Which is responsible for the muscle lost.
Each side is governed by thousands of Hormones however these are some of the main players:
Anabolic = Insulin and Testosterone
Catabolic = Cortisol
The simplest way to view this is like the checking account of the average married couple.
The Anabolic side is like the hard working provider who is always putting money into the account and the Catabolic side is the spend thrift dead beat partner. If Anabolic puts in $20 then Catabolic will do its damnedest to spend all 20 dollars to keep the balance at zero. Now if anabolic starts making more money and puts in 30 dollars the Catabolic will do its best to keep up and will spend thirty. Remember a zero balance in the checking account is what the body desires. Homeostasis, unless you force your body (PTOR) to adjust, it won’t.
Now what if we wanted a positive balance in the checking account instead of a zero at the end of the day (IE more muscle)?
There are only three options:
1) Anabolism could add more and Catabolism could spend the same.
2) Anabolism could add the same and Catabolism could spend less.
3) Anabolism could add more and Catabolism could spend less. (Best option)
If you are currently gaining muscle you fall into one of the 3 fore mentioned categories. Simple huh?
Training with weights causes a slight imbalance of the PTOR in favor of the Anabolic side, which is why you (should) gain muscle when you lift.
So, now that the basics of PTOR are understood lets play with some numbers and see what is possible.
Take our 180lb guy in the above example and let’s say that he shift his PTOR ratio in favor of Anabolism by 10% per year.
His old numbers were 261lbs of muscle gained and 261lbs of muscle lost = no fun.
But if he could shift that ratio by 10% he would be gaining 287 lbs but only losing 261lbs = 26lbs of muscle GAINED in a year, not bad!
An interesting point to keep in mind is that the PTOR ratio is just a representation of what the body is TRYING to do, it is nothing more than a representation of hormones. Hormones = Signals, alone they will not make you any bigger. You can have the hormones in place for a positive PTOR all day long but if the building blocks (Protein) aren’t there nothing will happen. It would be the equivalent of buying land, hiring 100 workers and giving them blueprints to build a shopping mall but not giving them any raw materials to build it with.
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RE: Anabolicjay's progress diary... - Jan. 22 2008 12:16:54
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anabolicjay
Posts: 3838
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From: Norf London innit
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Last night was chest, dropped the bi's so i can do some more volume.
Split this week will therefore be:-
Mon-Chest
Tue-Back,Shoulders
Wed-hoping to do some cardio.
Thurs-Legs
Fri- Bis, Tris
jog to gym+ten min warm up
Chest:-
Flys 12.5 x50
Hammer strength press- 60kgx15, 80kgx12, 80kgx10, 80kgx10
Incline BB Press to clavicles- 50kgx15, 50x13, 50x15
Incline hammer strength-70kgx12 80kgx8 80kgx8
decline BB press- 40kgx15, 50kgx12, 50kgx12
Pec dec-60kgx15, 70kgx12, 75kgx8
A lot more volume than im used too, chest was still pumped when i woke up and doms is only now starting to come...
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RE: Anabolicjay's progress diary... - Jan. 22 2008 12:28:08
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swift
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some decent numbers being moved there
i vaguely remember you saying you might compete? if so, i honestly think you need to up the cals
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RE: Anabolicjay's progress diary... - Jan. 22 2008 12:37:33
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anabolicjay
Posts: 3838
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quote:
ORIGINAL: swift
some decent numbers being moved there
i vaguely remember you saying you might compete? if so, i honestly think you need to up the cals
Yeah hoping to do the nabba juniors in may 2009 when i will be 21, Ive got to get over the issue of not wanting to get fat when on a bulk and J.F.D.I!(just fcuking do it)
got TIO to look at diet, carbs are up alot more, so it looks like this will see how it goes and reasses when nessecary:-
3am-Protein shake 30 grams whey iso+300ml skimmed milk
8:00 4egg whites 2 whole eggs(goldenlay) 4x omega 3 caps+ 120 grams of rye bread or porridge.
12: chicken breast+ 150-200g broccolli+ 1/2 sweet pot
4: chicken breast+ 150-200g broccolli+ 1/2 sweet pot
6 pre-wo shake 30g whey
7 PWO 40g whey 80g malto
8:00 chicken breast+ 150-200g broccolli+ sweet pot + 4 wheetabix in skimmed milk
10:00 300g cottage cheese or 250g quark 4x omega 3 caps
< Message edited by anabolicjay -- Jan. 22 2008 13:56:56 >
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RE: Anabolicjay's progress diary... - Jan. 22 2008 13:25:53
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nymjam
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quote:
ORIGINAL: anabolicjay
got TIO to look at diet, carbs are up alot more, so it looks like this will see how it goes and reasses when nessecary:-
TIO?
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RE: Anabolicjay's progress diary... - Jan. 22 2008 13:59:55
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anabolicjay
Posts: 3838
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lol
Theiopener had a look at it the other day...
You always help me with the diet my man!(esspecially when i freak out because ive forgotten my lunch and dont know what to buy in supermarkets lol)
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RE: Anabolicjay's progress diary... - Jan. 22 2008 15:06:08
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swift
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quote:
ORIGINAL: anabolicjay
quote:
ORIGINAL: swift
some decent numbers being moved there
i vaguely remember you saying you might compete? if so, i honestly think you need to up the cals
Yeah hoping to do the nabba juniors in may 2009 when i will be 21, Ive got to get over the issue of not wanting to get fat when on a bulk and J.F.D.I!(just fcuking do it)
got TIO to look at diet, carbs are up alot more, so it looks like this will see how it goes and reasses when nessecary:-
3am-Protein shake 30 grams whey iso+300ml skimmed milk
8:00 4egg whites 2 whole eggs(goldenlay) 4x omega 3 caps+ 120 grams of rye bread or porridge.
12: chicken breast+ 150-200g broccolli+ 1/2 sweet pot
4: chicken breast+ 150-200g broccolli+ 1/2 sweet pot
6 pre-wo shake 30g whey
7 PWO 40g whey 80g malto
8:00 chicken breast+ 150-200g broccolli+ sweet pot + 4 wheetabix in skimmed milk
10:00 300g cottage cheese or 250g quark 4x omega 3 caps
yeah mate, i think you'll need more lean tissue to get on stage imo
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RE: Anabolicjay's progress diary... - Jan. 22 2008 15:15:55
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RACK
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Diet looks pretty much same as mine mate
< Message edited by RACK -- Jan. 22 2008 15:16:13 >
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RE: Anabolicjay's progress diary... - Jan. 22 2008 16:41:47
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Taz
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Hey J. I just thought I would pop in and see how your training is coming along and offer up some words of encouragement to kinda say thanks for the help you have given me over the past few weeks.
But from what I have read you don’t need any so keep up the good work bud. You are shifting some good weight atm especially on deads. You must have an iron back lol!!!!! 
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