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RE: Back to Basics (NOW WITH PIC) - Feb. 27 2008 17:19:54
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Xian
Posts: 475
Joined: Dec. 12 2007
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Squat
5 x 48
5 x 56
5 x 68
5 x 68
Milatary Press
5 x 32
5 x 38
5 x 48
5 x 54
Deadlift
5 x 60
5 x 70
5 x 80
5 x 100
Also did
Chins 3 x 5
Weighted Sit ups 10kg 3 x 12
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RE: Back to Basics (NOW WITH PIC) - Feb. 27 2008 17:22:47
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T0NY
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From: Bonny Scotland
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I like your routine.
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RE: Back to Basics (NOW WITH PIC) - Feb. 27 2008 21:01:36
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samcim
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Looking good mate!
Week 5 is when your max weight is right? SO personnal bests after that eh?
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RE: Back to Basics (NOW WITH PIC) - Feb. 27 2008 21:55:18
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Xian
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Yeah week 5 is the big one, i'm feeling very confident with what i'm lifting so hopefully big things to come.
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RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 0:02:59
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Roots
Posts: 2228
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From: Telford W Midlands
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serious improvements i can see mate you should be proud, your looking ripped!!
i can see those squats are doing there job! your lifting good weight on all your lifts for your frame/weight mate especially considering how tall you are (a lot furhter to travel than most)
you are a lucky bugger though with your naturally low bf by the looks of it!!!
keep up them chins to fill them lats out and you'll be well away 
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RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 8:43:13
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samcim
Posts: 4405
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From: N Wales
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Agreed. you have a great base to be a lean monster, now eat seriously big amounts of good quality foods. Your bulking diet should be the size of my cutting diet, if not more.
Check it out:
This is my non training day. I will have 200g sweet potatoes more splitt pre & post workout on training days.
This is my cutting diet haha!
7am
2 slices of burgen bread
4 scrambled eggs
1 Orange
Green tea
2 fish oil caps
500 cals
35g protein
30g carbs
20g fat
10am
130g chicken
1 cup of cooked brown basmatti rice
1 apple
2 fish oil caps
500 cals
35g Protein
60g carbs
12.30pm
130g chicken
200g roasted sweet potato
brocolli
1 pear
fish oil caps
450 cals
35g protein
55g carbs
3pm
130g chicken
1 cup of cooked brown basmatti rice
2 fish oil caps
420 cals
35g protein
50gg carbs
5pm
150g salmon
large mixed veg
400 cals
40g protein
15 carbs
13g fats
8pm
Pizza omellete with 50g beef & veg
(3 eggs, mixed peppers, onions, chopped tomatos & sprinkle of parmazan cheese)
420 cals
35g protein
20g fats
minimal carbs
10pm
1 tub of quark
1 spoon of natural yougart
2 fish oil caps
170 cals
25 protein
10g carbs
Cals 2900-3000 cals
Carbs 220-250g
Protein 230-250g
fat 50-70g
Of course have lots of your carbs for brekkie and post workout, & have moderate carbs for the rest of your meals. I train around 6.30pm
My bulk of carbs are through the day due to my manual job. Also I have cut my carbs at night on non training days and on training days have sweet potatoes pre & post workout,
< Message edited by samcim -- Feb. 28 2008 8:49:37 >
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RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 8:51:54
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Xian
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quote:
serious improvements i can see mate you should be proud, your looking ripped!!
i can see those squats are doing there job! your lifting good weight on all your lifts for your frame/weight mate especially considering how tall you are (a lot furhter to travel than most)
you are a lucky bugger though with your naturally low bf by the looks of it!!!
keep up them chins to fill them lats out and you'll be well away
Thanks roots.
Yeah i really really like doing chins so i'll keep doing them!
Samcin.
That diet looks very very clean i like it. I'll do my best to eatsomething along thoese lines!!!!
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RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 9:01:17
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samcim
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If your seroius about gaining size mate it will help, alot!
Every time I eat a clean diet I make massive gains!
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RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 9:15:50
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Xian
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Yeah i am! Looks like i'll be buying some more chicken today then!
Thanks Samcin for all the help btw.
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RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 9:30:15
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samcim
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no probs mate, glad to help.
Let us know what your diet will look like mate.
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RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 19:46:35
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Xian
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Samcin This is what i have eaten today! Its prob not too good but have a look!
Breakfast
9
4 eggs = scrambled
2 pieces of brown bread
glass of oj
5g creatine
50 whey
squash
11
2 jackets
2 cans of tuna
1
Chicken and Sweetcorn sandwhich
100g of nuts
1 bannana
3
150g of chicken
4 sundried tomatoes
bed of rice
5
2eggs on brown toast
7
300g mince
1 can of tomatoes
Chill powder
Onion
Pepper
Mushroom
9pm
50g cottage cheese
handful of nuts
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RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 21:13:42
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samcim
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Thats good mate, keep eating like that  You will see some good gains off that. Remember to reat yourself once in a while too
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RE: Back to Basics (NOW WITH PIC) - Feb. 29 2008 7:56:23
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Xian
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i get to have a treat today Yabbaadabbadoooooooo!!!!!!!!!! :)
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RE: Back to Basics (NOW WITH PIC) - Feb. 29 2008 17:09:01
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Xian
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Had such a hard workout was in the gym for ages!!!!
Squat
5 x 48
5 x 56
5 x 72
5 x 82
3 x 95 Hizzzzzzzzzzzz
8 x 72 Ahhhhh
Bench
5 x 30
5 x 45
5 x 55
5 x 60
3 x 67
8 x 55
Row
5 x 25
5 x 30
5 x 37
5 x 43
3 x 50 Ahhhhh
8 x 37 hizzz
3 x 8 10kg weighted dips
3 x 8 12.5 curls
3 x 8 30kg tricep pull down
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RE: Back to Basics (NOW WITH PIC) - Mar. 3 2008 17:07:26
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Xian
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Squat
52 x 5
60 x 5
72 x 5
84 x 5
95 x 5
Bench
40 x 5
47 x 5
58 x 5
62 x 5
70 x 5
Row
27 x 5
32.5 x 5
39.5 x 5
45.5 x 5
52. 5 x 5
2 x 8 hypers 10kg
4 x 10 situps 15kg
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RE: Back to Basics (NOW WITH PIC) - Mar. 5 2008 16:36:45
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Xian
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Squat
52 x 5
65 x 5
75 x 5
75 x 5
Felt far too easy, which im happy about got lots in me!
Mil Pres
34 x 5
42 x 5
50 x 5
56 x 5
These where hard around the end , kinda struggled but manged just!
Deadlift
65 x 5
75 x 5
85 x 5
105 x 5
Felt good wanted to go for 110
3 * 8 Pullups
4 * 10 15kg situps
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RE: Back to Basics (NOW WITH PIC) - Mar. 5 2008 17:44:16
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Mook
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Really liking the routine mate, will keep an eye on this one. I can't offer much in the way of advice but I'm good at arse kicking if you get lazy
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RE: Back to Basics (NOW WITH PIC) - Mar. 5 2008 19:05:52
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Xian
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Cheers, i'm really happy with it. Should hopefully be smashing pb soon!
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