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Scandalous aka Waheed's first Comp Journal! - Feb. 26 2008 14:55:25
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Hi guys/Girls,
I decided I would start a journal in preparation to my first two competitions I am doing this Summer. I am competing in the anglian champs in early June and I am also doing the Titan First Timers show in Hackney Empire Theatre on 6th July, very excited about both.
Some info about me..I have been training regularly since I was 18, just over 5 years now. At the moment, all I am doing work wise is working as a Door Supervisor 4/5 nights a week, I look after my one year old daughter 4 days a week and it my training in all round that! very tiring lol!
I train in Luton, at Ultrabodies/Powercraft, a good hardcore old school gym and I train 5 days a week, split as follows:
Monday: Chest
Tueday: Back
Wednesday: Legs
Thursday: Arms
Friday: Shoulders, Abs
Stats right now:
BF 11%
Chest 47"
Waist 34"
Quads 26"
Arms not measured for a while, around the 18" mark, they have shrunk 
Weight 15 stone and a few pounds
Height 5'8"
String points are my shoulders and chest, legs are not as big as I like but I will be hitting my back, legs and arms so hard they are going to want to run away..
My diet is as prepared by our very own James. My goal at this moment, with the comps being a fair way off still is to keep my bodyfat at the mark it is, as of today it is at 11%, but I am still trying to gain as much muscle as I possibly can. I started my diet 5 weeks ago, it is a chore, sticking to the times and same foods all the time, but I am slowly learning to keep disciplined and get through it. Can't be picky, at the end of the day I know where I want and need to be, its only food, so eat it! My daily diet is set out below:
Wake Strong black coffee
40 mins low intensity cardio – 2 x per week
########
Wake 30g whey protein powder in water
Breakfast 8.00am Porridge: 100g oats + 1 tbsp ground linseeds + 250ml skimmed milk + 2 tsp sugar + water
Shake: 1 scoop whey + banana + 3 tbsp walnut oil + water
10.30am 70g wholewheat pasta
200g tuna (tinned in water)
Sweetcorn/peas
Soya sauce to taste (if desired)
Item fruit
1.00pm 150g salmon
6 oatcakes
Banana
15 mins pre workout 30g whey protein powder in water
2 oatcakes
Immediately post workout 40g whey protein powder + 3g glutamine + 60g maltodextrin in water
45mins later 6 oatcakes + 75g low fat soft cheese
4 egg whites + 1 yolk
7.00pm 200g lean lamb/steak or chicken/turkey breast
100g (dry weight) basmati rice or 10 small boiled new potatoes
Large serving veg / salad
9.00pm 200g cottage cheese or quark
2 oatcakes or rye crispbread
Bedtime 30g casein/protein combo in 100ml skimmed milk
This diet is doing me well so far, prior to this I had not done cardio and always stayed fairly lean, but felt unhealthy. So on James advice I have got myself an exercise bike which I use a few mornings a week. I will up this as time goes on...
AAS use:
Right now, I am using 1000mg Omnadren ew, 300mg Tren Ace. I will be adding in 4iu daily of GH starting from next week which I will run for four months. I will also be running IGF-1 every 4 weeks too, starting again in 2 weeks.
I also have some Halo, Masteron, Winny and prop which I will use in the later stages..
As for pictures, I have a pathetic camera phone which does not do me justice lol! I have been meaning to get some pics up using my girlfriends digi cam for weeks, but now I have set this journal up I will definately do so in the next fortnight.
Ok, I think thats it, sorry for the long essay! I will update this regularly as time goes on..its back day today, so I will update this later tonight when I am home!!
Waheed
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 26 2008 15:05:27
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James
Posts: 23924
Joined: Nov. 10 2000
From: healthyaction.co.uk
Status: offline
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Thanks for joining in the the journals Waheed.
This will be a good one to follow
_____________________________
James Collier - Co-Owner & Head Moderator
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 26 2008 15:08:52
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James
Posts: 23924
Joined: Nov. 10 2000
From: healthyaction.co.uk
Status: offline
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For others info: when I originally devised Waheed's diet 3 weeks ago, he started to lose too much too soon, so I have upped portions and carbs, looking to keep lean and maybe add a little muscle for the next 3-4 weeks
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 26 2008 20:26:21
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Cheers guys..
Ok..back today:
Wide grip chins:
2x15
+10kg 1x10
+20kg 3x8
T-Bar rows:
1plate (20kg) 1x20
2plate 2x10
3plate 1x10
4plate 1x7
5plate 1x5
One arm bent over dumbell rows:
40kg 2x10
50kg 2x10
70kg 1x8 Thought I was going to collapse after this, followed by a quick rush to the toilets to puke up my whey, oatcakes and water 
Lat pull down:
No idea on the weight for this one, my gym has the stack in numbers.
number 10 1x15
no.12 2x 10
no. 14 2x10
no. 17 1 x 8 last 2 reps were helped a little by my training partner
Drop set, no.14 for 10, no.12 for 10, no8 for 12, no.6 for 15
I also do reverse delts light set on back days, on reverse pec dec, 4 sets on a moderate weight, save the heavier training for my shoulders day n friday.
All in all, decent session, hard and pretty intense. Im sure I will feel it in the morning, had trouble necking my PWO shake after tho as I still felt sick and was a bit shakey.
Had chicken, 12 small boiled potatoes, broccoli, carrots and a litre of water for dinner, got my tub of quark ready for 9 now lol..
Legs tomorrow, going to smash them to bits! Cant wait.
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 26 2008 21:18:44
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Biker
Posts: 230
Joined: Jun. 6 2002
From:
Status: offline
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You've made the best decision by asking James to help with the diet. He worked a near miracle on me (progress photos at http://www.muscletalk.co.uk/fb.asp?m=2507449 but remember I'm 36 years older than you!!). Your results should be really impressive. Get some photos done soon though and at regular intervals if you can. Best of luck with the Titan show.
< Message edited by Biker -- Feb. 26 2008 21:19:45 >
_____________________________
Progress to first comp - 2007
New journal - 2008
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 26 2008 22:17:00
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Thanks Biker and best of luck to you. Been using James' diet for a few weeks now, feel alot better in myself as in not always tired and lethargic like I used to etc, so its all good so far!
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 27 2008 15:45:50
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Legs today! Woohoo! Woke up this morning feeling awful, think I have a cold or could be the halo tabs I took yesterday for the first time, felt very rough indeed..
Squats:
60kg 1x30 reps warm up
100kg 2x10
140kg 2x10
180kg 2x8
200kg 1x5
Felt awful in the gym, did not push any harder, the 200kg took it out of me and didnt feel right today...
Leg press:
4 plates 1x20 warm up
6 plates 2x10
8 plates 2x 8
Seated calf raises
120kg 1x20
200kg 3x10
240kg 1x8
in between sets I do standing calf raises for ten off a wooden box thing, burns like hell!
Hamstrings
Number 12 on stack 2x10
Number 14 on stack 2x 10
Number 16 on stack 2 x 8
Drop set on stack numbers 14,12,10,8, all 10 reps each.
Got up after this, walked to the bathroom, legs gave away and ended on my ass...alot of cramps in my hamstrings walking to my car, on top of that feel like sh*t too. At home now, going to eat, eat amd eat, relax and watch rambo tonight! Must remember to bring my quark with me. Felt I did not have any motivation to train this morning, but went out and got the beef magazine, which fired me up a bit!
Arms day tomorrow, I need to hit my arm hard..im stil unsure what works best for them, I mix it up heavy and with some volume..will update tomorrow.
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 27 2008 16:42:08
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James
Posts: 23924
Joined: Nov. 10 2000
From: healthyaction.co.uk
Status: offline
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If you feel crap mate - don't overdo it - no harm in missing a session if you're not up to it
_____________________________
James Collier - Co-Owner & Head Moderator
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 27 2008 18:29:14
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222orange
Posts: 1004
Joined: Sep. 24 2006
Status: offline
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Excellent stats at 23 mate and looking solid in your avatar, is it you?
_____________________________
My Journel with pics(just started BB'ing):)http://www.muscletalk.co.uk/m_1383115/mpage_1/key_/tm.htm#1383115
1 Year bulk finished, 10 1/12 to 13 1/2 stone. Now cutting.
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 28 2008 16:37:04
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Cheers Orange, appreciated..James, I cant miss a session! Makes me feel dirty, though what you say is right. I feel good today that I went though and never missed it out, serious doms in my legs..
Arms today,,
Started off close grip bench press
1x60kgx20reps
2x80kgx10 reps
3x100kgx8 reps
1x60kgx20reps
Dips
2x15 bodyweight
2x10kgx10
2x20kgx10
1x45kgx6
Biceps, superset seated curls with hammer curls
3 sets, 20kg for curls and 12kg for hammers
20kgx10 followed by 12kg hammer curls for 10
This really battered me, unbelievable burn
Tricep push down
Could not manage alot on this, grip was a bit iffy after the bicep sesh..
3plates push down 60kg x 10 1set
4plates 80kgx 10 2 sets
5 plates 100kg x 10 2 sets
Straight bar standing curls
40kg x10 x1set
50kg x 8 x 3sets
55kg x 6 x 1 set
40kg x 15 x 1 set
Then did some cable work, tricep rope pull down supersetted with bicep cable curls, did 4 sets of these to finish.
Felt pretty good today, unlike yesterday.
Food wise, bang on as diet listed above. I have work tonight, 8-1.30am, so having my 7pm meal, then a tub of quark on the door lol, bringing an mrp in water for 11pm, and my whey/casein when I get in at 2am.
Have just started using Halotestin, felt very pumped and focused in the gym, good feeling. Tren, Test, halo = angry man lol, so I got to make sure I watch it when I work..
Shoulders tomorrow, bring it on!
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Feb. 29 2008 17:17:24
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Shoulders today:
Behind the neck press:
1x60kg 10 reps
2x80kg 10 reps
2x100kg 6 reps
1x60kg 10 reps
Felt quite weak on this today?
Shrugs:
1 plate warm up 30 reps
2 plates 2 sets 15 reps
3 plates 2 sets 10 reps
4 plates 2 sets 8 reps
5 plates 1 set 6 reps
Front DB raises:
10kg 1 set 15 reps
15kg 4 sets 10 reps
Cables side raises, no idea on weight as cables in my gym are numbers, but kept it light, 5 sets of 15 reps
Reverse pec dec for rear delts
1set on machine no 8
2 sets on no 10
2 sets on no 12
drop set, 10 reps each on numbers 10,8,6,4
Finished me off nicely, shoulders swollen and burning like mad!
Did my shot of sust and tren last night in my left delt, not sure what happened but the whole of my arm is sore as fcuk today..hopefully better tomorrow, did not affect training much though.
Work again tonight, had my little girl all day today, she is 14 months and soo active, so im shattered from working, having her today and gym, and work again tonight, same again tomorow too! although I am resting tomorrow. My gf has arranged a trip to London Dungeons, lol, never been before, she really wants to go, should be fun! Looking forward to a weekend of relaxing, trained hard this week, body is really feeling it! I will get some pics up by monday, so people can see where I am at right now..
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Mar. 2 2008 13:41:51
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Not much to update over the weekend lol..
Eating has been rubbish! Working the door friday night, I took a glass to the back of my head, taken to hospital, 9 stitches! woohoo! Yesterday I was in bed all day, no appetite, more or less out of it, as I was in hospital at 2, left at 6, so thrown my bodyclock out. Was back at work last night, all day yesterday I woke up, had a huge pizza, choc cake, and a MRP lol.
Today I have my daughter with me, so I am looking after her, still no appetite at all, but cooking a huge pot of braising steak, sliced potatoes, veg in gravy, will do me a good few meals today and will do me 2 tomorrow too.
Back on form tomorrow, chest day again, interested to see how the Halo will affect my bench,,will update tomorrow
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Mar. 2 2008 22:43:02
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Hey Cookie Dough, thanks for popping in and for your kind words, il be sure to have a read though yours when I have a bit more time!
Eating so far today = awful! I have literally binged all day, not good I know! Feel bloated and rubbish. But been a busy weekend, ah well sh*t happens! Prepared some of my meals for tomorrow, while eating Danish butter cookies lol! Anyways off to bed, up early for am cardio, have my little girl at mine tomorrow too, so im sure it will be another busy day!
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Mar. 3 2008 17:03:56
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Chest today! Usually my fave..Could not sleep last night at all, think I managed to drop off at 2.30am, bodyclock well out of sync. Diet wise everything was fine, up at 5.30am for cardio and went back to sleep, up again at 8am. In the gym, don't know what happened, but I was really weak. I wont even bother posting up weights, did flat DB press, decline, incline flies, pullovers and some cables. Not happy with my workout, I looked very flat today too, had a skinny day lol! Going to get on with my eating, hopefully a better day tomorrow.
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Mar. 3 2008 23:53:07
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Scott32
Posts: 2708
Joined: Oct. 20 2005
From: England
Status: offline
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Hey mate, how you feeling? You got a planned protacal for last few weeks of show prep sorted yet, what are you thinking of doing on the day of the comps?
On a side note il be popping down to the anglian champs, wont be competing unforchunatly not till Oct but will give you a bit of support bud.
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RE: Scandalous aka Waheed's first Comp Journal! - Mar. 4 2008 10:46:19
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Hiya mate, not sure what you mean by planned protocol? gear wise? Yep I do indeed, James will take care of the food sid of things, will be using tren, winny and masteron, I have got it written down somewhere, will post it up soon. Be good to see you mate, make sure you pop down.
Another bad nights sleep, soaked the bed in sweat deffo tren kicking in now lol..ah well, to be expected. Back day today, again..will update later on tonight
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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RE: Scandalous aka Waheed's first Comp Journal! - Mar. 4 2008 13:52:00
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Scandalous
Posts: 533
Joined: Sep. 20 2005
Status: offline
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Hey Cookie Dough! Diet has been back on form today and was good yesterday too. I find I struggle mainly at the weekends, doing doorwork messes up my sleep pattern, so I am up at a different time, and I rest at weekends too..I need to get some bodybuilding DVD's to watch and keep me motivated! Trip to amazon later I think!
Have you been to the Titan Show before? Its a great show, im sure Mr CD wont mind wearing a pair of matching pink trunks! 
_____________________________
Stats:
Age: 23
Height: 5ft 8
Weight: 15st 5 at present
BF: 13%
PB's:
Bench: 160kg
Deadlift 185kg
Squat: 220kg
Getting ready for Titan Show 06/07/08!
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