Right old journal just sort of fizzled out, so time to start afresh before the new year.

The purpose for the journal is more or less motivation for myself and help keep my focus on my goals, and hopefully once i get decent results it will serve as motivation for others.

My Training background is pretty short, started training properly in august last year(73KG 15-20%BF) but didnt realise the importance of diet till midway through this year where i managed to put some decent size in a very short time frame and had to put up with all the accusations of gear use... Now sitting at 80kg but lean(10% BF)...

My short term goals are to get big- ive always found i put size on pretty easily due to my age.
The main goal will be to step on stage in May 2009 and compete in the juniors as close to 85kg and as ripped as possible...


INTERESTING BODYBUILDING ARTICLES
WRITE UPS
Protein turn-over ratio (PTOR)
AJ's Guide to setting goals
Squeeze press

PWO ARTICLES
http://www.ncbi.nlm.nih.gov/pubmed/11255140?dopt=Abstract
http://jap.physiology.org/cgi/content/full/93/4/1337
http://www.ncbi.nlm.nih.gov/pubmed/10871568?dopt=Abstract
http://www.ncbi.nlm.nih.gov/pubmed/1601794?dopt=Abstract

EXCERCISE VIDEOS
james llewelyn doing charles glass lateral raises

OTHER INTERESTING ARTICLES
Observations of branched-chain amino acid administration in humans
Acute effect of amino acid ingestion and resistance exercise on plasma growth hormone concentration in young men.
AJ's M-dien write up
Oral glut supplementation

Saturday

Chest and bis

Chest
Incline flys
15x14kg

Super set
Incline flys 10x16kg
Pec deck 10x60kg

Giant set
Incline flys 12x16kg
Pec deck 12x70kg
Incline db press 10x 28kg

Bis
Super set
Close grip chins 10x15kg
Cable curls 12x27.5kg

Widegrip Bb curls
20kgx12 3sets

Preacher curls
40kgx12 drop set 35kgx3


Sunday

Cardio
20 mins x-trainer
40 mins treadmill 10 incline 6 speed.

Monday

Legs
5 min warm up on treadmill

Squat
40kgx10(warm up)
80kgx15
120kgx10

Leg extension
12x40kg each leg
90 kgx10
55kgx20

Sissy squat
20kgx15
20kgx15

Superset
Leg press(feet at top corner to place stress on hams)
200kgx12
Sldl
34kgx12
X2

Leg curls
60kgx12
65kgx12
80kgx10(rest pause)

 
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yesterday was rest day(now using a 9 day split) diet nice and simple with limited carbs as i wasnt training...

3am-protein shake
7:30am-6 eggs
10am- home made supershake-tub of quark scoop of whey and 75grams powdered oats with added milk to desired consitancy
12-2xturkey breast steaks and 150grams broccoli 6 fish oil caps
4pm-2xturkey breast steaks and 150grams broccoli
7pm-250grams mince as a H.Made burger couple of new potatos
8:30-250grams mince as a H.Made burger
10:30pm-annother supershake

As im loading creatine mono, throughout the day i sip on a mixture of roughly 20grams creatine with 100grams malto

 
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Are you using the 9 day split Rightyho popped up mate?

HIT with Rightyho

Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.

Journal R.I.P.

Similar mate not the same routine but same principles around rest and training to complete and utter failiure, have already started it so going to see howit goes and possibly adapt it even more depending on recovery etc... the theory behind HIT is very sound though so i expect to see quicker gains.
have overtrained on quite a few occasions, so it would make sense to rest more.

 
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nice one starting a new journal mate, have you taken any pics doing poses would be good to see where you are at properly rather than the old pics you had

Yeah last journal sort of fizzled out as i lost a bit of motivation, decided to start a new one to keep me motivated.
will take and post some pics over the next few days mate.

 
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trained delts and tri's yesterday with Nymjam and managed to leave my logbook at home but was a nice intense painfull sesh and have some doms today.
Am in scotland with the family this week, having lived at home and not had any tempting foods around me im finding it hard to be surrounded by chocolate and lots of crap... Going to be a real test of willpower!

 
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Back today, was training in a posh esporta which surprisingly has pretty good facilities, did laugh at the fact they have a restaurant upstairs with a wine list
anyways todays session

10 min warm up on stepper

wide grip chins
20xbw
17xbw
followed by drop set on wide grip pull downs
90x10
85x2

BB Rows
100kgx8
100kgx6
100kgx5-70kgx3

reverse flys
14kgx15
16kgx12
16kgx10-12kgx5

Deads
100kgx5(grip slipped as i didnt use alternate grip)
120kgx7(alternate grip)
150kgx4(alternate grip)

Back extension
85kgx15
80kgx15
80kgx15

lat pulldowns
30kgx10
35kgx8-30kgx5

5 min cooldown walk on tread with PWO...

 
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Latest photos... not looking as lean as normal but looking quite full imo

Full frontal
http://img171.imageshack.us/my.php?image=dscn0210pn1.jpg

Biceps
http://img338.imageshack.us/my.php?image=vscn0195wk2.jpg

Progress picture
one on right is me november last year, one on left is me yesterday...

[image]local://upfiles/38518/F5D3024664C74A418A8D10EC565A54CC.jpg[/image]

Attachments are not available: Download requirements not met

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and my back

[image]local://upfiles/38518/99C917E138524F4C8FA10C17C94F1989.jpg[/image]

Attachments are not available: Download requirements not met

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and me at my leanest this year after cutting in june, but not carrying much muscle

[image]local://upfiles/38518/ECC65524700B4CD9A21D6CD7AD0059C2.jpg[/image]

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will look good with a bit more bulk mate your back is huge nice one

Looking good mate, I'm hoping to come in somewhere like that after I cut in the new year.

Cheers guys, cant wait till I've filled out a bit more and can start cutting... back is probably one of my best features just wish my chest grew as fast.

 
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how old ARE YOU MATE?

oops caps lock

If you never expect anything from anyone you will never be disappointed.

20, birthdays in June.

 
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Hello again Big man

So then, you want some size hey?

Race ya to 100kg bud

www.underground-muscle.co.uk

ORIGINAL: theiopener

Hello again Big man

So then, you want some size hey?

Race ya to 100kg bud

Hey fella, hows xmas going?

lol don't think i will ever make 100kg as a natty and if i do it wont be for quite a few years. but i am in the shape up contest as contestant numero quatro, so we can have a bit of a compo in that...

Game on!

 
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Xmas is going ok for me as it goes, im going to spend Xmas with Bigtime tomorrow as hes coming to pick me up and im heading to Leicester

Gonna be fun as iu wont be on my own plus he has a hardcore gym close to him run by a powerlifter

www.underground-muscle.co.uk