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RE: Mikey's big fat gain - Jul. 29 2005 21:53:06
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kinglean
Posts: 2747
Joined: Jun. 25 2003
From: United Kingdom
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Shaping up nicely mate, well done!!
You are taller than me but i know what its like struggling with a slight frame. Keep at it and continue to eat big and good things will happen.
Nice work!
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RE: Mikey's big fat gain - Jul. 31 2005 22:33:19
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monkeys
Posts: 187
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Hi
I have just moved to MK what is that gym you go to like ?
Cheers M8
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RE: Mikey's big fat gain - Aug. 3 2005 11:54:28
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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Virgin active in the snowdome - its teh best around as far as i know - and there's an even bigger one in northampton if you like variety. best thing to do is go see them, Lousie is realy cool in membership. It has everything you need.
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RE: Mikey's big fat gain - Aug. 3 2005 11:56:05
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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thinking of tryong this also - From Frankie's Mass routine
DAY 1 ? PULL
Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls
DAY 2 ? PUSH
Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press
DAY 3 ? LEGS
Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)
I'm gonna work out some modifications though as i've been doing some of these exercises for the past 9 months.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - New Goals 09/08/05 - Aug. 9 2005 10:38:43
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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Below is my new routine. I've tried to do new exercises wherever possible and have changed from 3x5+ to 5x5 strictly.
I'm going to give this routine 8 weeks of intense dedication, no slacking like i have in the past. I've been to the gym twice in the last month, 2 weeks on holiday, found it very hard to get back into it for a week, hence going twice. Then last monday i got a chest infection with a bout of the flu to boot and was only back there (the gym) yesterday. Once the 8 weeks are completed i intend to do a cut for roughly the same amount of time, staying on the same regime so that i lose as little muscle as possible and staggering my cardio up to 5-6 times a week towards the end of the cut.
This is the first time i have set myself rigid goals, and i fully intend to keep to them. fingers crossed.
Day 1 Chest/Tri's
Flat DB Flyes
Weighted Dips
Incline Barbell Bench
Overhead DB Tricep Ext
Day 2 Legs/Abs
Squats
Seated Calf Press
Good Mornings
The Plank and various Abs ex
Day 3 - Back/Bi's
Low Cable Row
Pull Ups
Wide Chin Ups
Preacher Curls
Day 4 Shoulders/Traps
Military Press
Shrugs
Lying rear lat raise
Any criticism will be noted, but i've chosen most of the exercises for the fact that i need to shock in some new growth.
< Message edited by Mecpike -- Aug. 9 2005 18:13:15 >
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - New Goals 09/08/05 - Aug. 10 2005 18:00:21
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S_T_E_F
Posts: 6440
Joined: Apr. 28 2004
From: Ilford,Essex,United Kingdom
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cant see your pics on page 4 
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RE: Mikey's big fat gain - New Goals 09/08/05 - Aug. 10 2005 20:54:42
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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Do you mean page 3 buddy? the links are all working so i'm not sure why that is?.......
Monday 8/8 Chest Triceps
Flat DB Flyes - 18k
Weighted Dips - BW+ 10k
Incline Barbell Bench - 40K
Overhead DB Tricep Ext - 15k
Wednesday 10/8 Legs Abs
Squats - 60k
Seated Calf Press - 100k
Good Mornings - 40k
The Plank and various Abs ex - Done Various - some weighted
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - New Goals 09/08/05 - Aug. 10 2005 21:55:52
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S_T_E_F
Posts: 6440
Joined: Apr. 28 2004
From: Ilford,Essex,United Kingdom
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Love the plank...just started to incorperate it along with some swissball work in to my routine ....cant access the pics..ive had this problem before with pagan...any chance of mailling them over to me im very curious especially now i cant see them 
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RE: Mikey's big fat gain - New Goals 09/08/05 - Aug. 11 2005 10:01:19
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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I shall do that for you this evening stef, as i'm at work now and don't think it'd go down too well, lots of half naked pictures of me on my pc!
Whats your Email address?
The plank is good, but SO hard! i can just about manage 2 minutes, on a god day - but i'm getting there!
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - New Goals 09/08/05 - Aug. 11 2005 21:27:48
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S_T_E_F
Posts: 6440
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From: Ilford,Essex,United Kingdom
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Two minutes....jees....20 secs for me after my workout which i dont think really affects it....i think my overall mass is outa sink with my core control and stability really ..thats why im on a core drive aswell as leg drive atm...click on my name and youll get my profile up and a link to email..rather not post it up here in its raw form...ive just about got on top of spam now
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RE: Mikey's big fat gain - New Goals 09/08/05 - Aug. 11 2005 22:55:49
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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ok mate - send me one at ............................
< Message edited by Mecpike -- Aug. 12 2005 15:51:25 >
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Aug. 12 2005 20:19:40
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Back & Biceps today
Cable row - 50k - New machine at the gym thats replaced the old conventional cable row - not as good IMO but will have to do
Pull Ups 5,5,5,5,4 - need to work on these
Wide grip Chin Ups 5,5,5,4,3 - need to work on these
Preachers EZ Curl - 25k
Pretty good workout - easing back into things nicely
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Aug. 13 2005 9:58:58
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S_T_E_F
Posts: 6440
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From: Ilford,Essex,United Kingdom
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A good looking guy like you should have their face in their avatar...no point in quality assets if you dont show them off...can see definate progression in those pics m8...thanx for dropping em over by the way
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RE: Mikey's big fat gain - Aug. 15 2005 20:34:08
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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AAARRGGGHH!!! My training buddies persuaded me not to go to the gym yesterday and stay in the pub and drink!!! i hadn't drank til that point.....
Have to make up for it this week- gotta get 5 visits in before sunday....
Today - Shoulders/Traps
Miltary DB Press - 18k
Shrugs - 32k DB's
Lying rear lateral raises - 8k - these are hard! will be doing 10k next week
So thats the end of my 'break in' week, now to really focus and push my body for 7 weeks solid, no excuses - no missing days at the gym. Lets hope i can do it!
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - Aug. 16 2005 20:48:42
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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What a weak day!!!!
Changed up the routine today to see if i could get better reps and sets, but failed miserably!!
DB Flyes - 5,5 @ 18k - 5,5,5 @ 16k - trying too hard here
O/H tricep DB extension - 18k
Weighted dips - 12k
Incline Bench Press - 40k!! Found it such a struggle, could only do 4 reps on the fourth set and had to lower to 35k for the last one - pathetic!
My body is definitely finding this routine hard, especially after my month off, ah well.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Aug. 17 2005 0:46:18
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S_T_E_F
Posts: 6440
Joined: Apr. 28 2004
From: Ilford,Essex,United Kingdom
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Maybe try some partial reps to hit for strength for a month then revert to real deep rom for limited period (limited reps)...finally standard rep/set arrangement which should have increased with this protocol.
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RE: Mikey's big fat gain - Aug. 17 2005 12:07:42
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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I'll give it another week as i am stef, then if i'm still finding it too difficult i'll switch, cheers for the info mate.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
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RE: Mikey's big fat gain - Aug. 18 2005 0:16:13
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Muuuuuuuuch better workout today - bursting with energy.
Squats - 70k
Calf Press - 140k
Stifflegged Dead's - 70k
Abs - Various - killin'!
Diet has been beter today maybe thats why?
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
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RE: Mikey's big fat gain - Aug. 19 2005 19:39:28
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Back and Bi's today - a hard workout.
Pull Ups - BW - still y nemesis - going to try and concentrate on the negative's a bit more see if that helps.
Chinups - BW - As Above.
Bent Over DB row - 32k changed this up as the cable machine isn't too good i feel.
Preacher Curls - Max of 40k -varied this, had a mate Mark with me who is my best gym buddy, he always pushes me realy hard and varies how each time, but rarely get to go to the gym with him 
Off to the dogs this wknd, should be a giggle!
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Aug. 19 2005 23:25:18
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S_T_E_F
Posts: 6440
Joined: Apr. 28 2004
From: Ilford,Essex,United Kingdom
Status: offline
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What sort of set/rep arrangement you got going on there and time scale..just looks like for a back and bi day its a bit sparse..tell me to shut up if im prying as everyone knows there body best.
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