****NOTE - DUE TO PERSONAL REASONS I HAD TO STOP***

***RESTARTED JUNE 2008 - PAGE 2 - WITH START PICS***

start of June 2008 - dropped to 67.9kg
June 23rd - 70kg
June 25th - Started creatine mono loading 10mg
June 28th - 72.2kg
July 2nd - CM loading cut to 5mg
July 3rd - 72.8kg
July 11th - 73.7kg
July 18th - 74kg
July 25th - 74.2kg
Aug 1st - 75kg
August 8th - End of CM cycle
August 8th - 75kg
August 11th - JW cycle started (4 weeks)
August 16th - 75.5kg
August 22nd - stopped JW due to chronic food poisoning
Nov 1st - 78kg

some of my june dates seem to have gone to pot, so aiming to weigh in every friday regular.

start pic taken June 23rd:



Everything below here in this post is old and out of date, from when i first started my journal a few year ago! New journal begins on page 2.



Well, inspired by reading a few of the other journals, figured this might help to keep me motivated :)
end of october 2004 - weight = 9.75st.
today, weight = 11.5st or 73kg's. will try to keep weight in kg's from here on. Have been stuck at 73kg's for a few weeks now, aiming for 80kg's in weight.

stats taken last thursday, all tensed but not pumped,measurement taken from biggest area of each:
wrist 6.5"
forearm 11.5"
upper arm 13.25"
chest 40"
neck 15.5"
thigh 20"
calves - left 14.25", right 13.5". right calf damaged in motorcycle accident years ago so muscle doesnt really work properly there. will be happy if that one just fattens up a bit!

BF% done in december, measured at 10.3%

Training schedule -

monday chest/shoulders/tri
tuesday taekwondo
wednesday off
thursday taekwondo
friday legs/back/bi's
sat/sun off.

if i'm racing at the weekend, then legs/back/bi will move to wednesday, thurs and fri will be off as i dont want to risk injury or doms into the weekend.

Thats the formal part of the journal all done! I'll try to keep it fairly up to date, but will try not to bore with banal crap!

so, yesterday, being a monday, meant that it was chest, shoulders and tri's day. However... had to miss a session last friday due to a rib injury caused at taekwondo, and it was still giving me jip. Dont think i broke it, but most probably bruised it. So i decided to do just wing it on monday to see how i got on.

spent 5 minutes on treadmill just to get warmed up, then did legs to start, followed by some chest then tri's. i tried some light db overheads but it really pulled on my ribs so decided to skip those.

Leg Extensions - 70kg x5x5x5x5x5
Leg Press (finishing on tiptoes) - 100kg x5 125kg x5x5x5x5
Flat Bench - 10kg x5 20kg x5x5x5x5 (smith machine (i think thats what its called) no idea about weight of bar)
Cable Tri pull downs 6kg x5x5x5x5x5
DB Shrugs 40kg x5x5x5x5x5 (2x20kg DB's)

and that was that. Previous gym visits i hadnt really made note of what weights i was using, so had to find a base point.

i'm wondering if maybe i could get away with doing legs on both mondays and fridays, as my legs really REALLY need work! i dont like the idea of squats, maybe im nervous of them, i dunno, but i do enjoy the leg press and the extensions.

nutritional info for monday: P210g,C466g,F41 = 3073kcals. (although fitday seems to have made it 3233kcals??)

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

today was taekwondo in the evening.

nutritional: P249,C478,F40 = 3268kcals (fitday gives higher figure of 3413 - am i calculating it wrong? 4xP,4xC,9xF?)

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

Welcome to the journal world, I feel they help, and are better than writing everything down.

Looking at your workout, its not bad, but im betting you can do more on the Smith Machine Bench, the bar weighs about 10kg i think, not totally sure, so if your saying 20kg then its about 30kg, you should be able to manage abnout 60kg for 5x5 if you really push it.

As for legs, i wouldn't say more is better, probably the opposite, and squats are a must, if you want size on your legs, even if you have to do them on the Smith Machine, I broke my knee last year, and im still wanting to get squatting again in the next few weeks.

I'd start with Squats for 4 sets of 12, then onto Leg Curls for 4 sets of 10, then finish with 4 sets of 12 on Leg Extensions, if you take each set to as far as you can, you should only have to do this once a week, as it will probably take that long for the pain to leave your legs.

Good luck on the journal.

http://www.muscletalk.co.uk/m_286316/mpage_1/key_/tm.htm#286698

always good to see another 'skinny guy' journal. goodluck with your training. i to was a bit baffled by the bench press weight you were using. good job with the weight gain by the way.

start - 8 stone 7 lbs
current - 10 stone 1 lb

bench press weight due to injured ribs. i'll see if i can hoik it up a bit next monday

redemption - i'll do my usual friday leg this week, then have a go at your leg suggestion next friday, theanks for the suggestion (even though it involves squats... nasty, evil...)

is it a smith machine that im using?? its like a cage, the bar will go up and down, also forward and backwards, but cant go side to side as it is held by runners...

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

Yeah, thats the Smith Machine, its better to squat with a normal bar, but if you train alone its dangerous and the Smith Machine is a better option.

Dont know why you hate squats, i like them, even though they knacker me, but i feel good afterwards, its Leg Extensions i hate, thye've got to be the most painful exercise ever, especially on high reps.

Forgot about your ribs, that explains the weight on Bench Press.

Good luck

http://www.muscletalk.co.uk/m_286316/mpage_1/key_/tm.htm#286698

wednesday was rest day, thursday was TKD but missed it. around 3500cals each.

friday - legs back and biceps day :)

leg press - 135kg x5x5x5x5x8. next step up is 145 though, would rather they went up in 5's...
leg extension - 75kg x5x5x5x5x3
wg pull downs - 0 (tried light weight but rib hurts)
DB BO row - 0 (as above)
DB Hammer curls - 10kg x5x5x5x5x5. next size is 12.5kg's. but i suspect if i had been able to do the previous 2 then i would have struggled more with the 10kg's.

nutrition for friday P190,C413,F70 - 3042cals. However, it is only 16:30 so i have some more to eat yet.

weighed myself on the scales at the gym, as my home scales are very difficult to get a decent reading. last week, the gym scales said 73kg. today, they said 74.5kg :)

Diet might go to pot over the weekend though. i'm heading off up north tonight, then im out doing some testing on circuit with the Coyotei race team on saturday. i have packed some weight gain shakes just purely to make sure i get some calories down my neck throughout the day. Fingers crossed for dry weather, or that we remember to take the wet weather wheels with us!

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

dont squat with the smith, you will do your back, you need the freedom of movement.
bars on the smith are 20kg if fully metal and no cables., if they have plastic ends they are normally 15kg and if they have cables attaching to some weights "if you can see" they dont weigh anything. i would personally start with a free bench to build your stabilisers then hit the smith as and when,

Ive never had problems using the Smith Machine for squats, neither Back or Knee, I tried them again recently and both felt ok, and i would know about knee pain strain very quickly.

The reason I recommended Smith Machine is, as i said the dangers of not having one or two spotters, and a squat rack, training without either of them, and you will have to use a light weight, and not push near to failure, or take a chance and risk a severe injury, or worse.

dcurzon, not bad weights on the Leg Press and Leg Extensions, but I, and others, seems to respond better to higher reps for Legs, i rarely go under 10 reps for legs, even more so now since my knee problems.

http://www.muscletalk.co.uk/m_286316/mpage_1/key_/tm.htm#286698

monday was chest/shoulders/tri's day. but i missed it as i had to see the mortgage girl so she could tell me that i really cant even afford to buy a small studio flat in this area bollocks!

so i'll do monday's session on wednesday instead. rib still a problem so will take it easy on chest, and i'll remember to ask what weight the bar is. hopefully its 20kg then i wont feel quite so weak! lol!

regarding legs/squats etc - my legs are a weak area, i think it would be sensible to continue with the press and extensions for a few more weeks to build some basic strength into them before moving onto squats, but will change them to 3 sets of 10 instead of 5x5, as of this friday. i think gaining some basic strength in them will help my confidence before i go onto squats :)

test session on saturday went ok. although last time i wore my leathers i was nearly 2 stone lighter so it was a tight fit! i actually only took to the track for 1 20minute session and didnt feel very comfortable on the day due to the conditions, however everyone was happy with my performance on the 600 so that's that sorted. next time i ride it, it will be a 6hour endurance race! i'm out again this weekend at brands hatch on the 250, lets hope i did all the bolts up!

next update will be after tomorrows session :)

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

mondays session on wednesday:

flat bench press - 25kg (excluding bar) x5x5x5x5x5. approx 17.5kg bar
seated DB military press - 10kg db's x5x5x5x5x5.
tri pull downs - 7kg x5x5x5x5x5.
DB shrugs - 45kg x5x5x5x5x5 (2x22.5kg db's).

nutrition today should finish at 3104kcals - P198,C407,F76

i really enjoy doing the triceps, i love the burn i get in them :) i used to do bent over extensions on them with much heavier weight(20kg each arm) but with the pull downs the weight dropped right down, is that normal? i guess it doesnt really matter, as long as they get worked as hard.

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

You need to be hitting neare 4000 cals mate I.M.O and I think you can do better on the routine you not squatting or deadlifting which are the two best overall mass buliders out there.

Hers a quick tip

Get a blender
Pour in about half pint full fat milk
add a bannana
add portion of weight gain powder
add tablespoon natural peanut nutter
blend
drink
repeat three times daily
watch the mass pile on

I can point you in the direstion of a much better 2 day split if you want. i made great gains on it.

Keep up the good work

Humph

Constantine's Crossfit Journal

ta its pretty hard to be able to start mixing up all my own foods at the moment, cos im kinda 'between' homes, practically homeless at the moment! lol! i should be moving sometime in march into some temporary accomodation then hopefully moving to somewhere permanent within a few months after that! all testing times eh?!

my cals are usually a few hundred higher than i post up here, cos sometimes i forget to add on the extra's that i have later in the evening... eg. 3104kcals yesterday, but then i had a big chunk of apple pie and custard in the evening

post up the info on that 2 day split please humph

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

nice to see another skinny guy journal

good progress so far - keep up the good work

ninja

NINJA PROGRESS JOURNAL
<FROM-TO>

i hit 3775kcals today, but the quality of diet was pretty poor, actually didnt get ANY fruit or veg in at all today. the extra came from a 3rd helping of weight gain shake. i'll try and keep the cals up nearer that figure but obviously with the fruit and veg that i completely missed today!

p291,c511,f63

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

friday=legs,back,bi's

was going to try squats, but some folk were on the smith machine, and it looked like they were going to be awhile so i didnt do any squats.

incidentally, i asked one of the instructors today, what the weight of the bar is on the smith machine, and he said 20kg. which makes me feel a lot better

leg press - 140kg 5x5
leg extension - 70kg x10x10x9
pull downs - 50kg 5x5
DB bentover row - 15kg x8x8x8
hammer curls - 12.5kg x5x5x3 10kg x5x5
shrugs - 50kg 5x5

notes:
legpress - weight increments are 10kg. hooked a 5kh disk onto the peg to get a between increment. Leg extension changed from 5x5 to 3x10. I could barely walk after doing these!
Pull downs - can i get rid of these in favour of something else? everytime i pull down, my left shoulder joints crack. any suggestions of a better alternative? db rows changed from 5x5 to 3x8
hammercurls failed halfway through 3rd set so dropped weight to continue.
shrugs - form was crap. will drop these to monday only, reduce weight a touch and squeeze out decent ones.

nutrition - well, too early in the day to put this in, but so far today, P168,C443,F64 3020kcals. plus whatever the g/f is cooking tonight so probably another 700 odd cals on top.

checked my weight on the gym scales, 74.35kg. last friday was 74.5. i dont think i'm going to worry about .15kg's too much though.

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

the smith machine where i train is frictionless - so the bar is actually counter weighted so it weights nothing at all!

i thought i'd wen't all hulk the first time i did squats on it as i managed to increase my squat by 20kg straight off - i was gutted when i found out the truth

don't be too worried about the scales - just keep eating and trianing as hard as you can - get as much rest as you can and you'll grow.

ninja

NINJA PROGRESS JOURNAL
<FROM-TO>

testing on sunday at brands hatch went well. about 2 seconds off last summers pace, but track temperature was 0degrees, and air temperature was less, so it didnt bode too well for quick times. i'm the one wearing black/grey leathers. legs are aching like crazy after 2 hours worth of hot laps!
picture!


mondays nutrition was P221,C570,F103 = 4091kcals.

didnt go to gym due to aches and pains from riding, will be doing mondays session on wednesday.

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx

very dissapointed with my food today. just got out of the garage at midnight after finding a problem that needed the engine out and stripped to fix it

on the plus side, had a grading at taekwondo tonight, which i passed

my journal: http://www.muscletalk.co.uk/new-start-june-2008-4-month-progress-pic-added-page-3-m347072.aspx