Bookmark this thread:     |
Login  | |
|
The road to 90 kg! ALRI evolution stack log - Apr. 2 2008 11:18:19
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
Ok guys this is my first journal so take it easy on me!! 
Stats
Age:24
Height: 5 7"
Weight: 78kg (this morning)
Bfat: dunno! id guess 12-15%
Training history
Been training for around three years but havent really trained though since last august. September i couldnt train due to work commitments i simply didnt have the time and also felt i needed a break. On the last day of september i then broke my wrist  which kept me out for 8 weeks or so. Went back lifting then in december and injured my back squating! My training in january and most of feb was sporadic to say the least, mostly due to loss of motivation and pure laziness! Have been back training+eating decently for the last 6 weeks so feeling comfortable.
Previous PB
Bench 80kg*10
Dead 170*4
Squat 100*10
all @ 78kg
While im back at 78 kg now my strenght is way down and my fat is way up!!!
Goals
90kg at the same bodyfatish
I train for size always not strenght
Diet
Meals 1,3,5
400ml full fat milk, 100g grams oats, 30 grams whey/egg powder, 1 banana, spoon peanut butter(20-30g)
Giving approx 900cals, 55 g protein, 30 fat, 100 g carbs
Meal 2,4
150 g lean cut meat (steak, chicken) 80-100 g rice, pasta or 400g potato with large potrion of veg+ pint milk
giving approx 800 cals, 50 g protein, 20+ g fat and 100 g carbs
PWO
40 g whey, 50 g dex
I also eat fruit during the day usually 2-3 small oranges, frink apple juice etc and usually some treats aswell.
Rarely drink! once a month at most
Training split
Chest/tri
Back/bi
legs
Shoulders
Based around compounds for the most
Only started back squating recently
Cant barbel press as it hurts wrist too much still but suits me as there is a q for the bench usually
Just started back deadlifting aswell lightly as again afraid of wrist
Pics
To follow next week.......
< Message edited by john_cappa -- May 14 2008 12:21:29 >
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
RE: The road to 90 kg! - Apr. 2 2008 11:23:24
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
Training yesterday
chest/tri
Warm up then...
incline dumbel press
24kg*10
28kg*10
30kg*10
Flat dumbell press
28*10
30*10
Dumbell flies
12,14 kg*10
CGBP
40, 45,50 *10
Also did some pec deck and push downs just to finish
Decent session
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 2 2008 12:07:34
| |
|
40 plus
Posts: 2336
Joined: Jul. 2 2007
From: Midlands, England
Status: offline
|
Good luck with it John, will pop in from time to time if that's ok.
| |
|
|
RE: The road to 90 kg! - Apr. 2 2008 12:14:44
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
quote:
ORIGINAL: 40 plus
Good luck with it John, will pop in from time to time if that's ok.
Any interest is appreciated!
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 2 2008 12:49:01
| |
|
Daari
Posts: 5795
Joined: Nov. 9 2003
From: United Kingdom
Status: offline
|
are you not having anything to eat/drink before bed?
Try some cottage cheese or quark.
Or, buy some 'milk protein concentrate'
_____________________________
"Every soul shall have a taste of death. In the end to Us shall you be brought back. (Quran 29:57)"
www.fitnessuncovered.co.uk
Mass-fx Maximum Strength log; http://www.muscletalk.co.uk/m_2575714/tm.htm
| |
|
|
RE: The road to 90 kg! - Apr. 2 2008 13:35:03
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
quote:
ORIGINAL: Adil
are you not having anything to eat/drink before bed?
Try some cottage cheese or quark.
Or, buy some 'milk protein concentrate'
yeah i do, meal 5 is before bed
approx times below
Meal 1 9.30
Meal 2 12.30
Meal 3 3.30
PWO 1800
Meal 4 1900
Meal 5 2200
Hate cottage cheese and quark 
the shake i have contains milk and egg protein with fats which will be relatively slow digesting
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 2 2008 14:00:53
| |
|
AdamSimpson
Posts: 3421
Joined: Apr. 9 2007
Status: offline
|
bout time you got this journal started, been chin wagging about it long enough!!
_____________________________
quote:
ORIGINAL: swift
bbing dont pay the bills just helps get the gash
quote:
ORIGINAL: Saracen Knight
And another thing, I'm sick to death of seeing burger munching, slack jawed retard kids wearing tracksuits.
| |
|
|
RE: The road to 90 kg! - Apr. 2 2008 14:02:34
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
quote:
ORIGINAL: AdamSimpson
bout time you got this journal started, been chin wagging about it long enough!!
only mentioned it once!
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 2 2008 18:52:25
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
Today back/bi
warmup
Deads
60*5
100*5
110*5*2
Weight felt light but back felt shaky, first time deadlifting since august so gonna take it slow
Chins
3*10 assisted @27.5,27.5,19.5
ultimate strength systems machine (mimics chins movement, similar to lateral pull down but uses levers rather than cable)
30*10
50*10
50x10
Cable row
40*10
45*10
50*10
Bicep curl
16*10
16*10
18*6
Bicep cable curls
25,30,35 a side *10
< Message edited by john_cappa -- Apr. 9 2008 12:17:42 >
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 3 2008 13:45:59
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
Legs, also did some shoulders as my sister is getting married tomorrow so will be on the tear for three days
Warm up then
Squat
60x15x2 v light
70x10 v light
80x10 felt heavy all of a sudden
First time squating since last summer, need some advice but will post in training forum
Leg press
80x20
120x20
160x15
Finished with some leg curls, extensions and calf raises
Shoulders
Seated dumbell press
18,20,22,24 kg x 10
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 3 2008 16:13:56
| |
|
Lumpy
Posts: 1250
Joined: Jan. 13 2008
From: Bristol
Status: offline
|
Your lifting is going pretty well seeing as your've been off for a while - good stuff mate.
_____________________________
What would you like today sir?
Number two back and sides with a nobcut on top please mate.
 Cutler coming up, sir.
| |
|
|
RE: The road to 90 kg! - Apr. 3 2008 17:03:05
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
quote:
ORIGINAL: Lumpy
Your lifting is going pretty well seeing as your've been off for a while - good stuff mate.
cheers mate, have been training for the last 6 weeks but not done any of the big three, only been working on form and stuff!
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 9 2008 11:26:40
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
Was out on the piss all weekend! 72 hours of straight drinking for my sisters wedding! so was pretty wrecked and still am!
Shoulders yesterday
Seated Dumbell press
20, 22, 24, 26 x 10 bit shakey on the last set but got them up with no spot
lateral raises
10, 12 x 10
14 x 8
Front raises
10,12,14x10
Face pulls
35,40,45 x10
All kgs
good session
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 10 2008 10:14:35
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
Back/bicep
Today back/bi
warmup
Deads
60*5
110*5
120*5*2
Weight felt ok, grip was poor, for both my straps and chalk
Chins
3*failure assisted @ 19.5, struggling with chins using the assisted machine, machine puts me off if anything, gonna switch next week to unassisted
ultimate strength systems machine (mimics chins movement, similar to lateral pull down but uses levers rather than cable)
30*10
50*10
60x10
Cable row
45*10
50*10
55*10, form going slightly but still good reps
Bicep curl
16*10
16*10
18*7
finshed with a few cable bicep curls
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 11 2008 10:59:25
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
chest/tri
Warm up then...
incline dumbel press
24kg*10
28kg*10
30kg*6 dumbells went up awkwardly and ruined start of set
30*9, weight felt heavy,
Flat dumbell press
28*10
30*6 felt heavy to me again
Dumbell flies
skipped
CGBP
35, 45,55 *10
Tricep extensions
3*10 + one drop set
Also did some pec deck and push downs just to finish
Decent session on tricep, not pleased with the chest workout though. Was gonna to legs today but slept badly and im busy today so gonna leave it till tomorrow
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 15 2008 0:52:02
| |
|
skinnybloke
Posts: 153
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Hey mate hows the diet going. You finding it easy to stick to most days?
_____________________________
-= Skinny Guy Getting Big =-
PROGRESS PIC PAGE 4
| |
|
|
RE: The road to 90 kg! - Apr. 15 2008 15:10:43
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
nope!! constantly missing my third meal!! how both your self?
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 16 2008 4:56:23
| |
|
skinnybloke
Posts: 153
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Mine is going pretty well. It does get hard sometimes to try and squeeze meals in when I need to go out or at work when I don't get breaks. My bench went up 2.5KG this week with same amount of reps. Pretty happy bout it.
When are the starting pics coming?
| |
|
|
RE: The road to 90 kg! - Apr. 16 2008 12:21:12
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
quote:
ORIGINAL: skinnybloke
When are the starting pics coming?
soon...............ish!
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: The road to 90 kg! - Apr. 17 2008 10:23:56
| |
|
john_cappa
Posts: 2407
Joined: Apr. 5 2007
Status: offline
|
Shoulders yesterday
Seated Dumbell press
20, 24, 26, 24 x 10 wanted to go for 28kg but no one to spot me, so hopefully next week
lateral raises
10, 12 x 10
14 x 10
Front raises
10,12,14x10
Face pulls
35,40,45 x10
finished with a few sets of rear delt reverse cable flies
good session
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
Printable Version
MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread