MjR's- The (under)Graduate

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Incredible Bulk -> RE: MjR's- The (under)Graduate (May 6 2008 10:38:29)
Great age to start! Take some photos and measurements now as you will kick yourself (hard) when you look back [:)]

MjRmatt -> RE: MjR's- The (under)Graduate (May 6 2008 12:16:54)
quote: ORIGINAL: MMA Guy Great age to start! Take some photos and measurements now as you will kick yourself (hard) when you look back [:)] Ill get on that I just got back from my first gym session (well not my first but the first of this fresh start) thought id update whilst sippin my PWO shake Today was Back and Traps Bent Over Row: 1x10x50kg 2x10x55Kg Lateral Pulldown: 3x10x75kg (working my way up to pull ups) Deadlift (personal fave): 3x6x80Kg (another goal is to get this to 100kg, my grip strength needs to catch up and ill get there) Dumbell Shrugs: 3x10x27.5kg each (i dropped weight drastically and changed to using dumbells to improve grip strength aswell as get better form on these)

Incredible Bulk -> RE: MjR's- The (under)Graduate (May 6 2008 12:38:18)
if your starting out, try and get chins in there (still supplement with lat pulldowns) as soon as possible. Some people try and add chins as an exercise later on but havent got the upperbody strength to do one.

MjRmatt -> RE: MjR's- The (under)Graduate (May 6 2008 12:55:09)
I can do some chin ups, i wanna work my way up to pullups, my logic is that once i can do 3x10 at my body weight on lat pulldown ill be able to progress to pull ups? or will the transition not be so smooth?

Incredible Bulk -> RE: MjR's- The (under)Graduate (May 6 2008 13:01:01)
the transition is not so smooth and your sat down on the lat pulldown station [:)] start chinning now IMO and build up your strength by supplementing with lat pulldowns until you can fully converge over for 3 working sets 0f 8-10 reps. i use the lat pulldown after i cant complete enough reps to warrant another set

MjRmatt -> RE: MjR's- The (under)Graduate (May 7 2008 16:29:43)
Ok today was Chest and Abs... Inclince Smith Press: 10/40kg \| 10/37.5kg \| 7/37.5kgkg Gonna start next week with 35kg for form then if i can get that down on the first set then ill go bk up to 37.5kg and see how the next 2 sets go Dumbell Press: 10/14kg \| 10/14kg \| 10/14kg I have a strangely week chest...nevertheless these were quite easy so going to try 16kg next week and see how my form copes Dumbell Fly: 12/12kg \| 12/12kg \| 12/12kg \| 12/12kg I could benefit from a drop in weight for these to get perfect form, sadly some mountain of a bloke was using the 10's to do 15 rep hammer curls in between his sets of preacher curls which were, as far as i cld tell, done with alot of weight Crunches: 12 \| 12 \| 12 These were supersetted with Hanging leg raises Hanging Leg Raise: 10 \| 10 \| 10 I feel like a knob doing abs exercises in the gym with no degree of manliness...

MjRmatt -> RE: MjR's- The (under)Graduate (May 8 2008 15:09:22)
Ok interesting day today, up till 3 last night (doing coursework) woke up at 8 today wide awake continued doing coursework (after cardio and breakfast of course). Handed it in and then in the blistering heat had a legs day... Squats: 10/60kg \| 10/65kg \| 10/65kg Leg Curl: 15/34kg \| 15/34kg \| 15/34kg Supersetted with Leg Extensions Leg Extensions: 15/40kgkg \| 15/40kgkg \| 15/40kgkg Seated Calf Raise: 15/94kg \| 15/94kg \| 15/94kg \| 15/101kg

MjRmatt -> RE: MjR's- The (under)Graduate (May 11 2008 19:19:10)
ok was sposed to do arms this weekend but its far too hot to get down to the gym and i literally have no money to pay the fee to go at peak times (£3) so i had a sort of cheat day yesterday at the beach.. had alot of sausages tesco value burgers but a very healthy quark desert, just abbout managing to get enough meals in despite the heat. Going to do arms monday instead and then gym everyday till friday

MjRmatt -> RE: MjR's- The (under)Graduate (May 13 2008 14:25:26)
Arms and shoulders Lat Raises: 8+2/7.5+5kg \| 10/5kg \| 10/5kg \| 10/5kg Dumbell Shoulder Press: 10/15kg \| 10/15kg \| 8/15kg \| 9/15kg Barbell Curl: 10/15kg \| 10/10kg \| 10/10kg Dumbell Hammer Curl: 10/10kg \| 10/10kg \| 10/10kg Close Grip Bench Press: 10/30kg \| 10/30kg \| 10/30kg Skullcrushers: 10/5kg \| 10/5kg \| 10/5kg

MjRmatt -> RE: MjR's- The (under)Graduate (May 13 2008 14:27:49)
Back + Traps Bent Over Row: 10/50kg \| 10/55kg \| 10/60kg Lat Pulldwon: 10/75kg \| 10/77.5kg \| 10/77.5kg Deadlift: 6/80kg \| 6/82.5kg \| 6/82.5kg Barbell Shrug: 10/60kg \| 10/60kg \| 10/60kg

MjRmatt -> RE: MjR's- The (under)Graduate (May 14 2008 12:39:07)
Chest and Abs today Dumbell Incline Press: 10/12kg \| 10/12kg \| 10/13kg \| 10/15kg Switched to these from barbell incline as I dont really like doing them and thought this was benefit my muscular balance Dumbell Press: 10/15kg \| 10/15kg \| 10/15kg These are going well, up 1 kilo and wasnt any harder Dumbell Fly: 12/10kg \| 12/10kg \| 12/10kg \| 12/10kg Happy with the form on these now Ive dropped the weight a bit, going to try going back up to 12kg next week Crunches: 15 \| 15 \| 15 Tried to do decline crunches but cldnt hit my whole abs just my lower back and lower abs and it felt quite uncomfortable so i switched to crunches Leg Raise: 15 \| 15 \| 15 These felt good, better than hanging leg raises as my grip for those is not strong enough and my last few reps felt rushed.

MjRmatt -> RE: MjR's- The (under)Graduate (May 14 2008 12:40:28)
Realised yesterday my diet wasnt as tight as it could be so going to tighten it up, i think i may hav added a bit of lean mass as a result of eating 2 much carbs pushing me into a calorie surplus. However its still all healthy.. Also need to eat more fruit, atm its just bananas

MjRmatt -> RE: MjR's- The (under)Graduate (May 17 2008 11:44:22)
I already perform morning fasted ss cardio 4 times a week, due to circumstance this happens on weight days. I was thinking about throwing in 2 evening sessions of HIIT, is this enough? is it a good idea? and what tips are there for HIIT (i.e. before and after nutrition, time period and time of the day)?

MjRmatt -> RE: MjR's- The (under)Graduate (May 19 2008 19:56:29)
Ok exams this week, gna keep to the diet and gonna try fit training around the exams and revision

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