RE: Back to Basics (NOW WITH PIC)

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RE: Back to Basics (NOW WITH PIC)
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RE: Back to Basics (NOW WITH PIC) - Feb. 27 2008 17:19:54

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

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

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to Xian)

Post #: 41

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RE: Back to Basics (NOW WITH PIC) - Feb. 27 2008 17:22:47

T0NY

Posts: 5645
Joined: Feb. 8 2005
From: Bonny Scotland
Status: offline

I like your routine.

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My Journal @Sugden Barbell

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Post #: 42

RE: Back to Basics (NOW WITH PIC) - Feb. 27 2008 21:01:36

samcim

Posts: 4129
Joined: May 1 2005
From: N Wales
Status: online

Looking good mate!

Week 5 is when your max weight is right? SO personnal bests after that eh?

_____________________________

13 week Road to Ibiza cutting Journal!!
13 weeks cutting: Weeks done 3: Total weight loss: 8lb.

3 years progress

(in reply to T0NY)

Post #: 43

RE: Back to Basics (NOW WITH PIC) - Feb. 27 2008 21:55:18

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

Yeah week 5 is the big one, i'm feeling very confident with what i'm lifting so hopefully big things to come.

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to samcim)

Post #: 44

RE: Back to Basics (NOW WITH PIC) - Feb. 27 2008 22:38:38

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

My dodgy Back Picture!!!

Nice Shorts!

This hurts!

So does this!!!

My neck is sooo long

< Message edited by Xian -- Feb. 27 2008 22:42:27 >

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to Xian)

Post #: 45

RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 0:02:59

Roots

Posts: 1267
Joined: Jan. 27 2008
From: Telford W Midlands
Status: offline

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

_____________________________

from solid roots-a journal

quote:

ORIGINAL: Titch

So to sum up, the KFC girl has a Boneless Bucket.

(in reply to Xian)

Post #: 46

RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 8:43:13

samcim

Posts: 4129
Joined: May 1 2005
From: N Wales
Status: online

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 >

_____________________________

13 week Road to Ibiza cutting Journal!!
13 weeks cutting: Weeks done 3: Total weight loss: 8lb.

3 years progress

(in reply to Roots)

Post #: 47

RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 8:51:54

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

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!!!!

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to samcim)

Post #: 48

RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 9:01:17

samcim

Posts: 4129
Joined: May 1 2005
From: N Wales
Status: online

If your seroius about gaining size mate it will help, alot!

Every time I eat a clean diet I make massive gains!

_____________________________

13 week Road to Ibiza cutting Journal!!
13 weeks cutting: Weeks done 3: Total weight loss: 8lb.

3 years progress

(in reply to Xian)

Post #: 49

RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 9:15:50

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

Yeah i am! Looks like i'll be buying some more chicken today then!

Thanks Samcin for all the help btw.

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to samcim)

Post #: 50

RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 9:30:15

samcim

Posts: 4129
Joined: May 1 2005
From: N Wales
Status: online

no probs mate, glad to help.

Let us know what your diet will look like mate.

_____________________________

13 week Road to Ibiza cutting Journal!!
13 weeks cutting: Weeks done 3: Total weight loss: 8lb.

3 years progress

(in reply to Xian)

Post #: 51

RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 9:31:35

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

Yeah i'll upload what i eat today!

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to samcim)

Post #: 52

RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 19:46:35

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

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

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to Xian)

Post #: 53

RE: Back to Basics (NOW WITH PIC) - Feb. 28 2008 21:13:42

samcim

Posts: 4129
Joined: May 1 2005
From: N Wales
Status: online

Thats good mate, keep eating like that

You will see some good gains off that. Remember to reat yourself once in a while too

_____________________________

13 week Road to Ibiza cutting Journal!!
13 weeks cutting: Weeks done 3: Total weight loss: 8lb.

3 years progress

(in reply to Xian)

Post #: 54

RE: Back to Basics (NOW WITH PIC) - Feb. 29 2008 7:56:23

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

i get to have a treat today Yabbaadabbadoooooooo!!!!!!!!!! :)

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to samcim)

Post #: 55

RE: Back to Basics (NOW WITH PIC) - Feb. 29 2008 17:09:01

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

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

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to Xian)

Post #: 56

RE: Back to Basics (NOW WITH PIC) - Mar. 3 2008 17:07:26

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

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

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to Xian)

Post #: 57

RE: Back to Basics (NOW WITH PIC) - Mar. 5 2008 16:36:45

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

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

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to Xian)

Post #: 58

RE: Back to Basics (NOW WITH PIC) - Mar. 5 2008 17:44:16

Mook

Posts: 3522
Joined: May 21 2006
Status: offline

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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The race is long... and in the end, it's only with yourself

(in reply to Xian)

Post #: 59

RE: Back to Basics (NOW WITH PIC) - Mar. 5 2008 19:05:52

Xian

Posts: 416
Joined: Dec. 12 2007
Status: offline

Cheers, i'm really happy with it. Should hopefully be smashing pb soon!

_____________________________

My Journal

http://www.muscletalk.co.uk/m_2378265/tm.htm

PS3 - cfhotdog

Squat 120kg
Bench 77.5kg
Deadlift 140kg

(in reply to Mook)

Post #: 60