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Return of the BIG Mac!!!! - May 4 2008 13:55:03
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Valleylad
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From: Cwmbran SouthWales
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Right now that the rugby seasons over and im nearly 100% after popping 2ribs  i thought it about time to hit the iron and get fit again!!!
Im starting a new journal to keep myself motivated and honestly i waffled on enough in my old one!!!
My aim is to basically to bulk up a tad without losing any of my speed and hopefully get stronger in the process!
The seasons over till about august so this gives my a few months to knuckle down hard and actually see some improvements!!!
My current stats are - 6ft0, 84kg & BF% dont ask  !!
Heres my meals i plan to have throughout the day eating every 3hours or so.
There in no set order due to work etc except the pre bed meal and the weights are rough measures.
Meal 1 - 50g oats, 1 large banana, 3 large whole eggs and sachet of options hot choco
Meal 2 - 250g quark - 4 weetabix, 200mls whole millk and sachet of options hot choco
Meal 3 - 100g pasta, 100g cooked chicken, 100g mixed veg & dizzle of flax oil
PWO - 50g malto, 40 whey
Meal 4 - 100g cooked chicken, 4 slices wholemeal bread, salad & dizzle of flax oil .
Meal 5 - 50g CNP, 80g Oats 10g PB
Meal 6 - 200g CC, 2 weetabix, 20g PB.
On off days ill drop the PWO and on CV days ill also drop the PWO but ill increase the portions of carbs slightly
I plan to use a 3day split
Monday
DB Lunges 3x8
Power cleans 3x5
Back Squat 3x8
SLDL 4x10
Abdominal crunches 100reps
Tuesday
30-40minutes SS Cardio
Wednesday
Deadlifts 5x5
Weighted Overhand Pull-ups 6x6
BB row 3x8
Hanging leg raise 2x12
BB Curls 3x6
Thurdsay - DO
Friday
Bench Press 5x5
Military Press 3x8
Incline DB Press 3x8
Triceps Press 3x8
Abdominal crunches 100reps
Saturday - 20HIIT
Sunday - DO
Tomorrow is my first day back and i cant wait to get back into it.
Anyones welcome to post in here with tips, advice or just general banter!!!
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Duna duna duna duna FATMAN!!!!!
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RE: Return of the BIG Mac!!!! - May 4 2008 14:44:08
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RACK
Posts: 7129
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From: Oooop North
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Good luck with this mate
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quote:
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 http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Return of the BIG Mac!!!! - May 4 2008 14:45:25
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theiopener
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LOL @ the title Dai, good luck with your recovery my friend 
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RE: Return of the BIG Mac!!!! - May 4 2008 14:52:47
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Cheers guys, i need you to keep posting in here giving me abuse to keep me motivated  !!!
Eddie - I thought the title was appropiate as ive let myself go a bit of late !!!
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Duna duna duna duna FATMAN!!!!!
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RE: Return of the BIG Mac!!!! - May 5 2008 12:35:06
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Cardifflad
Posts: 7925
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quote:
ORIGINAL: Valleylad
Cheers guys, i need you to keep posting in here giving me abuse to keep me motivated !!!
Eddie - I thought the title was appropiate as ive let myself go a bit of late !!!
Get your arse down the gym you Jack f8cker. . good enough for you?
Good to see you back mate. Nice one!!
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MY TRAINING LOG - STRENGTH, SPEED AND POWER
ASBO BADGER
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RE: Return of the BIG Mac!!!! - May 5 2008 13:43:35
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Valleylad
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Thats League 1 Champions Jack f8cker to you m8   !
Right back to buiness today!
First full session back in in a few months and damn i could feel it ! Lost alot of my strength but im determined to get back to the standards i set before!!!
BP - 60/5, 65/5, 70/5, 75/5, 80/5
DB Shoulder Press - x2 17.5/8, 21/8, 21/8
Incline DB Press - x2 17.5/8, 21/8, 22.5/7
Tricep Pushdown - 12bars (on machine)/8, +2.5kg/8, +3.75kg/8.
Incline Situps - 25x2 (these killed my ribs  )
Set to train legs tomorrow & back + biceps wednesday as im having some ink done thursday!!!
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Duna duna duna duna FATMAN!!!!!
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RE: Return of the BIG Mac!!!! - May 5 2008 13:48:26
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Cardifflad
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Nice one mate. I need some ink soon. Getting withdrawal symptoms
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MY TRAINING LOG - STRENGTH, SPEED AND POWER
ASBO BADGER
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RE: Return of the BIG Mac!!!! - May 6 2008 8:45:43
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Valleylad
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Frack me do i ache this morning!
Got some nice dom's in my chest & shoulders which im actually enjoying for the 1st time ever !!!
Plan to train legs later today, 1st time squatting in a long time 2
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Duna duna duna duna FATMAN!!!!!
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RE: Return of the BIG Mac!!!! - May 6 2008 10:56:26
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Legs
First leg session for a while
Squats - 70/8, 80/8, 85/8
DB Lunges - x2 15/8, 15/8, 15/8
SLDL - 30/10, 40/10, 45/10, 50/10
One Leg Press - 54/5, 54/5, 54/5
Sit ups - x2 25
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Duna duna duna duna FATMAN!!!!!
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RE: Return of the BIG Mac!!!! - May 6 2008 11:30:17
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RACK
Posts: 7129
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From: Oooop North
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How did the legs hold out on the squats??
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HIT with Rightyho
quote:
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 http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Return of the BIG Mac!!!! - May 6 2008 11:32:52
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Not to bad actually m8, let leg felt a tad wobbley on the last few reps !
Im just pissed with myself how much ive let myself go & lost strength  over the past few weeks/ months!!!!!!!!!!
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Duna duna duna duna FATMAN!!!!!
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RE: Return of the BIG Mac!!!! - May 6 2008 15:04:16
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theiopener
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it will come back fairly quickly mate
advice for you if you get wobbly knees get yourself a pair of good wraps and a decent belt, trust me it helps looooooaaads
p.s. whatever happened to that sust cycle you were gonna run
< Message edited by theiopener -- May 6 2008 15:07:17 >
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RE: Return of the BIG Mac!!!! - May 6 2008 16:06:07
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Valleylad
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Hopefully it will m8!
Think the wobbleyness was from not doing it for a while but we'll see you it goes!!!
Sold the sust cycle to my m8 as i didnt know how long id be out of training (due to the ribs) & i wasnt too up for it anyway !
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Duna duna duna duna FATMAN!!!!!
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RE: Return of the BIG Mac!!!! - May 6 2008 21:23:00
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Valleylad
Posts: 3615
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From: Cwmbran SouthWales
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Right im throwing out a question to all the peeps out there who'll read this!!!
When i bulked up before i did 2-3 CV sessions a week 1) to keep up fitness & 2) due to my job (now which im free of )
Now that im bulking again during the close season for rugby & was thinking of maximising this time and doing little to no CV  .........
Maybe x1 SSCV if that a week for a few weeks just to see how it goes, as ill do more cardio work nearer the start of the season!!
What do you guys think????
Answers on a postcard please
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Duna duna duna duna FATMAN!!!!!
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RE: Return of the BIG Mac!!!! - May 6 2008 21:43:02
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Firearm
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Nah forget the wraps, if the jelly knee's carry on, use some leg extensions (slow, with good form - really squeeze your arse with each rep) and firm-plant lunges to strengthen the muscles around your knee mate. I had the same problem, did the above for a couple months and they don't shake at all now!
Awesome news about uni bud, what are you studying?
< Message edited by Firearm -- May 6 2008 21:45:19 >
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RE: Return of the BIG Mac!!!! - May 6 2008 21:44:09
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Firearm
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As for cardio, 2 or 3 x30min sessions a week mate for general health. Nowt too strenuous
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RE: Return of the BIG Mac!!!! - May 6 2008 22:01:11
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Valleylad
Posts: 3615
Joined: Mar. 2 2007
From: Cwmbran SouthWales
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quote:
Awesome news about uni bud, what are you studying?
My ITU degree m8!!!
quote:
Nah forget the wraps, if the jelly knee's carry on, use some leg extensions (slow, with good form - really squeeze your arse with each rep) and firm-plant lunges to strengthen the muscles around your knee mate. I had the same problem, did the above for a couple months and they don't shake at all now!
Well my routine includes 1 leg press & db lunges so hopefully it'll strength the surrounding muscles!!!
quote:
As for cardio, 2 or 3 x30min sessions a week mate for general health. Nowt too strenuous
Well thats what i was doing before so ill see  !!!!
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Duna duna duna duna FATMAN!!!!!
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RE: Return of the BIG Mac!!!! - May 7 2008 5:25:38
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S_T_E_F
Posts: 6811
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From: Ilford,Essex,United Kingdom
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Hiya geezer, nice too see a new journal.RE deadlifting, i do a few lighter sets at 6 -10 reps then into 1rm.Dont bother pyramiding as such as i wanna get as much weight off the floor as possible without a pre exhuast however one does wanna build into a big lift.I use to incorperate shrugs into the dealift too for good effect and all the more reason to strap up.
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RE: Return of the BIG Mac!!!! - May 7 2008 6:47:52
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Valleylad
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Joined: Mar. 2 2007
From: Cwmbran SouthWales
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Thanks stef ill incorporate that approach on a alternate basis into my routine so im getting the best of both worlds!!!
Absolutely DOM'd up this morning and have got to train back & biceps later !!!
Diets going well, planning to up the kcals every 2weeks by 150 or so just to keep on top of the weight gain!!
Still unsure what to do on the cardio front..........might just do 1 or 2 gentle sessions!!!!!!!!!!
Might even brave a new pic or 2 tomorrow  but im not too happy with myself!!!!
< Message edited by Valleylad -- May 7 2008 6:48:32 >
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Duna duna duna duna FATMAN!!!!!
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