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MURPHYBLEW JOURNAL - water manipulnation.. latest pics ... - Nov. 30 2005 12:38:59
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Murphyblew
Posts: 6100
Joined: Oct. 21 2005
From: Cornwall, UK
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Well, I've been a member of MT since Oct 21st and I've finally decided to start up me own journal, as I've heard loads about how beneficial they can be (and the fact that practically everyone else has one, so I may as well do one as well). So here goes...
Brief History
I can’t say exactly when (memory isn’t great), but I think it was in the holidays after leaving school, I dug out my Dads old bench and weights (32 whole kilo’s – woooo!!) and I went through stages of doing weights (I’d do em for a while then I’d stop, on and off like that for ages – more off that on) and my diet was rubbish (all the cr*p you could imagine). I think I was about 11.5 stone, a good % of it fat. When I did lift, I would do it every morning (about 10:30am) when I got up out of bed on an empty stomach and a normal session would go something like: 2 or 3 x 10 reps (18kg) benches, 2 or 3 x 20 flys (7kg DBs’) and 150 crunch on roller! 
I carried this on for a while and then in summer 04, I decided to loose some weight/fat, cut the meals down and I started running when I took the dog for a walk, first 2 times a week, then 3 times, then eventually 5 times a week. During the 3 times a week period I cut the food right down to like a small bowl of cereal at 11am and nothing else then until the evening which would just be anything. During the 5 times period I started to eat a little more (same 2 meals a day but larger portions, including a piece of fruit a day and eating dead clean. With hardly any carbs – no bread, pasta, spuds etc literally only salad, meat and veges). Also during this time I bought myself a treadmill and started speedwalking as soon as I got up out of bed at 8:30am on an empty stomach burning about 600-700 calls (I’d eat then afterwards).
I stopped lifting somewhere along the line and was concentrating on running to shed the fat (little did I know  ). My goal was to loose the rock hard beer gut I had and love handles! Because I didn’t get out much, I didn’t have a lot of confidence in my appearance (that’s why I wanted to do this).
Up until just before I started training properly, 3 times a week, everyweek, on Mon 5th Sept 2005 (bout a month before), I was still running 5 times a week and speedwalking every morning.
I wouldn't have admitted it then, but I think I was on the verge of having some kind of mild eating disorder.
I don’t know what started me off, but I emailed a couple of guys on ebay, through looking at their stuff and got some advise on what to do to get bigger and gain some mass. The main one was the “wheyconsortium.co.uk”, and the guys there gave me some top advice and I left them with two 5kg tubs of whey  . I found this site on their “links” page, later signed up and here I am.
Measurements and gains
The beginning: 5th Sept.
Weight: 57kg (9 stone)
Waist = 29.5 inches
Chest = 35.5 inches
Thighs = 18.25 inches
Biceps = 12 inches
Far from the end: (measurements taken 7th Nov. Measure every month).
Waist = 31 inches
Chest = 38 inches
Thighs = 21 inches
Biceps = 13 inches
Current weight (28th Nov) = 71.5kg
I didn’t know a lot around this time about BBing and since becoming a member of MT I’ve learnt loads. I had a cr*p routine at the beginning, over trained and didn’t lift heavy enough. But now after a few more not so good routines since the first, studying, learning and reading loads, I think I’m pretty sure I’ve got a good one sorted (thanks to all the guys on here who have given me advise and got me to where I am with this lot today   ).
I weigh myself every Monday and have been since the beginning. My gains have been like this up to current:
5th Sept – 57kg
12th Sept – (forgot to weigh!)
19th Sept – 59kg
26th Sept – 60kg
3rd Oct – 61kg
10th Oct – 63kg
17th Oct – 63kg
24th Oct – 64kg
31st Oct – 66kg
7th Nov – 66.5kg
14th Nov – 68.5kg
21st Nov – 70kg
28th Nov – 71.5kg (current)
Please see picks attached to separate posts below (dates included with weights in picks).
The Routine (Bill Stars mass)
Monday
Squats - 5x5
Deadlifts - 5x5
Bench Press - 5x5
Incline DB Press - 3x12-20
Wednesday
Lunges - 4x8 each leg
Good mornings - 3x8-12
Dips - 4 x max
Pull ups - 4 x max
Friday
Squats - 5x5
Bent over BB row - 5x5
Incline Bench - 5x5
Skulls – 3x12-20
The diet
My diet I would say is pretty good….
Workout days (Mon, Wed, Fri):
8:30am - 2 scoops whey in 500ml water
9:00am - cup oats, 1 1/2 cups semi milk, 1 scoop whey, banana, small handful sunflower seeds, h/full mixed crushed nuts, sweetener & cinnamon.
12:00pm (pre workout) – Gainer shake (banana, oats, milk/water, p/b & scoop whey).
1:00pm - (workout, followed by 2 scoops whey in 500ml water)
2:30-3:00pm - (post workout meal) changes but always includes rice, pasta, bread, beans, meats, fish, salad and fruit. Typical example might go something like this: half small cup of brown uncooked rice, half can kidney beans, large chicken breast, turkey steak or can tuna, 1 slice granary or seeded wholewheat bread, 1 tbsp p/b, side salad and apple. Or 2 pieces toasted granary, with 2 cans tuna, beans, c/cheese and cheese on top, grilled with Worcester sauce. Or couple of tuna wholemeal wraps with salad & rice. Anyway you get the idea (always with fruit and always changes and do different things with ingredients).
5:00-5:30pm - half sandwich (1 thick slice bread) with tuna, fish, or some kind of meat & salad, or beans, c/cheese, p/b & salad (nuts/beans/whole wheat’s = complementary proteins).
8:00-8:30pm – meat/fish & vege (broccoli, cauliflower, cabbage, carrots) and sometimes dollop of c/cheese.
11:00pm - (prebed meal) 500ml milk, big dollop c/cheese, 4 brazil nuts and 2 scoops whey.
Non workout days:
8:30am - 2 scoops whey in 500ml water
9:00am - cup oats, 1 1/2 cups semi milk, 1 scoop whey, banana, small handful sunflower seeds, h/full mixed crushed nuts, sweetener & cinnamon.
12:30 - 1:00pm - Changes same as post workout, but always includes rice, pasta, bread, beans, meats, fish, salad and fruit. Typical example might go something like this: half small cup of brown uncooked rice, half can kidney beans, large chicken breast, turkey steak or can tuna, 1 slice granary or seeded wholewheat bread, 1 tbsp p/b, side salad and apple. Or 2 pieces toasted granary, with 2 cans tuna, beans, c/cheese and cheese on top, grilled with Worcester sauce. Or couple of tuna wholemeal wraps with salad & rice. Anyway you get the idea (always with fruit).
4:00pm - Gainer shake: 2 scoop whey, banana, 500ml milk, half cup oats & few brazil nuts (or 1 tspn of p/b or tbspn olive oil) all blended together.
5:30 – 6:00pm - (sometimes depending if I'm still hungry) half sandwich (1 thick slice bread) with tuna, fish or some kind of meat & salad, or beans, c/cheese, p/b & salad (nuts/beans/whole wheat’s = complementary proteins).
8:00-8:30pm – meat/fish, vege (protein changes: steak, chicken, turkey, fish etc. Vege: broccoli, cauliflower, carrots, green beans and/or peas) and sometimes dollop of c/cheese. Might do stir-fry (generally on Fridays) with more & different veges. Norm grill meat & shove above vege in micro!
11:00pm - (prebed) 500ml milk, big dollop c/cheese, 4 brazil nuts and 2 scoops whey.
So that’s it. I’ll be keeping this up to date; every training day (mon, wed & fri) from now on, with what I’ve done: lifts, reports etc, and I hope this journal is successful and lives up to what I want it to do.
Any comments/advise from anyone, anytime are always welcome and I’ll always listen to what you guys have to say.
Murphyblew
Newest pics n' stats etc, can be found on p.70
< Message edited by Murphyblew -- Jul. 3 2008 0:04:07 >
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 12:41:05
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Murphyblew
Posts: 6100
Joined: Oct. 21 2005
From: Cornwall, UK
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Heres a few picks....
 Attachment (1)
< Message edited by Murphyblew -- Nov. 30 2005 12:49:19 >
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 12:42:41
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Murphyblew
Posts: 6100
Joined: Oct. 21 2005
From: Cornwall, UK
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Ermm, mistake!
< Message edited by Murphyblew -- Nov. 30 2005 12:48:02 >
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 12:43:49
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Murphyblew
Posts: 6100
Joined: Oct. 21 2005
From: Cornwall, UK
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Ohh crap, whats going on!!???
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< Message edited by Murphyblew -- Nov. 30 2005 12:49:52 >
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 12:45:46
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Murphyblew
Posts: 6100
Joined: Oct. 21 2005
From: Cornwall, UK
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Got it ... 3rd. Half pumped I'd say!
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< Message edited by Murphyblew -- Nov. 30 2005 12:51:11 >
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 12:46:33
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Murphyblew
Posts: 6100
Joined: Oct. 21 2005
From: Cornwall, UK
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Last for now. Ne pumped at all.
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< Message edited by Murphyblew -- Nov. 30 2005 12:51:47 >
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 13:11:55
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Murphyblew
Posts: 6100
Joined: Oct. 21 2005
From: Cornwall, UK
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Well, I managed to make a right feck up of thats didn't I!!
Anyway, I started Bill Stars mass routine last week and since I've been writing down what I've done in my workouts, so I may as well write it up here.
Monday 21st Nov
Squats - 5x5 @ 55kg (all not inc bar)
Deadlifts - 5x5 @ 75kg (started lower but this was last set weight)
Bench Press - 3x5 @ 60kg & 2x3 @ 60kg
Incline DB Press - 3x12 @ 16kg x 2 (DB's)
Benches managed to do 3 sets of 5 reps at 60kg, but then the 4th and 5th sets I failed to cpmplete and did 3 reps in each! Fridays challenge is all 5 at 60kg. Note: As I don't have a rack yet (going to build one soon), I have to be able to lift the barbell up and over my head to be able to perform squats, then back, up and over to put it down at the end. I'm also on my own  .
Wednesday 23rd Nov
DB Lunges 4x8 each leg - 20kg x 2 dumbells
Good mornings 3x12 - 27kg
Dips - 3x12 & 1x11 (non weighted)
Pullups - 4xmax
Back of neck/shoulders were still bruised from BBell squats on Mon, so hence light weight. Dips were good but need to complete 4x12 to add weight (next week ). God I'm s*te at pulls!
Friday 25th Nov
Squats 5x5 (52, 55, 55, 55, attempted 60 - failed, 59 - failed, 57 failed, 55 failed! To many attempts which knackered me out and I was getting a bit p1ssed off here too!)
Bent over rows 5x5 (45, 45, 47.5, 46, 45)
Incline bench 5x5 (all 60kg!)
Skulls 3x10 @ 25kg
Chuffed I did all 5x5 benches @ 60kg, but bloody annoyed with my squats.
< Message edited by Murphyblew -- Nov. 30 2005 13:13:06 >
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 13:17:25
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Murphyblew
Posts: 6100
Joined: Oct. 21 2005
From: Cornwall, UK
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Monday 28th Nov
Squats - 5x5 = 50, 53, 55, 57, 60 (fail) 60!!
Deadlifts - 5x5 = 70, 75, 80, 85, 85
Bench Press - 5x5 = 60, 60, 63, 65 (4 reps), 65
Incline DB Press - 3x12-20 @16kgx2 = 20, 10, 10, 9
Today was a glorious day!! Squats were best yet, deads were best yet and bench was best yet! Feeling great!!!
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 15:15:29
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Murphyblew
Posts: 6100
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Wednesday 30th Nov
DB Lunges 4x8 each leg @ 40kg (20kg each DB)
Good mornings 3x8-12 reps - 8 reps @ 30kg, 8 @ 33, 8 @ 35, 8 @ 40kg
Dips (non weighted. Aim for 4x12 then add weight) - 12, 12, 12 & 12 (yey! )
Pullups - 4xmax (10, 8, 8, 4)
Forgot how hard lunges are! Jesus christ, I'm knackered!! All 4x8 though, bit shaky last set. G/M's: Felt I deffin could lift heavier than 35 on 3rd set, so went for a 4th @ 40kg and did it. Its going to be up next week cos I know I can shift more. Dips: 4x12 so gonna add weight next week. Pulls went crap as usual though. Not sure whether to do wide grip chins: palms down or chin ups with palms up which work my bi's more? W/grips work upper back, correct? Anyone?
Also don't know if I mentioned this b4, but all numbers are not inc bars, mainly cos I don't know how much they weight! One I norm use is 5ft and solid. Any ideas?
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 15:30:16
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Rambo
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Good progress so far mate!
I'm doing pretty much the same routine as you
keep it up!
as for the pull-ups I use a fairly close grip (around shoulder width) but overhand grip, this seems to work my biceps nicely but put most emphasis on the lats
I reckon that bar is a 7kg one but it may not be 
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RE: Murphyblew's LEAN MASS MISSION - Nov. 30 2005 20:54:01
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Murphyblew
Posts: 6100
Joined: Oct. 21 2005
From: Cornwall, UK
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Hey Rambo, Cheers mate! Just had a a quick read through your journal as well and you've made good progress too! Nice one!!
Wide grip seems to work my upper back, bi's and forarms, so I might just stick with em, as like I said b4 c/grip only really works my bi's.
7kg. Thought it was about that, not quite 10kg anyway.
Thanks for your post. Keep em coming guys! 
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RE: Murphyblew's LEAN MASS MISSION - Dec. 2 2005 16:41:45
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Murphyblew
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Friday 2nd Dec
Squats - 5x5 - @ 55, 57, 60 (fail), 60 (fail  GRR!!), 60 (all 5), 62 (all), 64 (fail), 63 (fail), 62 (fcukin fail), 60 (fail) give up! Fcuking sh!t!!!! Arms aching aswell, brill!
Bent over BB row - 5x5 - @ 45, 50 (dodgy form), 48 (OK), 48, 48, 48
Bench - 5x5 - @ 60, 63, 66, 66 (2.5 reps!), 64 (3)
Skulls (decline) - 3x12-20 - @ 25 (8), 25 (8), 25 (8)
Squats as you can see went absoloutely bollocks and I mean really F'in crap! Not pleased at all, even though I did manage to beet last Mondays 60 by 2kg. Arms were knackered after so many failures, as to do squats I have to be able to lift the bar up and over my head and then put it back down. I wouldn't like to think what would happen if I dropped the bar full on. Grip slipped on 64kg but just managed to catch the bar.
Rows weren't too bad, but I need to improove my form and get the bar right up to my chest, pause and squeeze.
BenchManaged to up Mondays and get 66kg for all 5 reps on 3rd set, which I'm quite chuffed with, but it doesn't make up for the bugger up on squats.
Skulls were painfull and real hard work as usual, but always love these!
Gonna get those  squats sorted Monday 
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RE: Murphyblew's LEAN MASS MISSION - Dec. 2 2005 16:51:55
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ukmachine
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quote:
ORIGINAL: Murphyblew
as to do squats I have to be able to lift the bar up and over my head and then put it back down. I wouldn't like to think what would happen if I dropped the bar full on. Grip slipped on 64kg but just managed to catch the bar.
where are you working out? you WILL NOT get any decent weight on the bar if you keep trying this. get a rack NOW
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RE: Murphyblew's LEAN MASS MISSION - Dec. 2 2005 17:17:33
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Murphyblew
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From: Cornwall, UK
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Yeh i know! I'm going to make a scaffold power rack v soon, but just as soon as the garage gets boxed in, as its all open at the mo, and the walls need to be bricked up. This is where I will be working out, but I'm currently working out in my bedroom which isn't that great. The main effort in squats is getting the bloody bar over my head, so no doubt I'll be able to lift a far bit more once I get the rack.
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RE: Murphyblew's LEAN MASS MISSION - Dec. 2 2005 17:42:32
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Powerlifter88
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Looking good man, nice vascularity. I can achieve similar levels of vascularity...when I put down the biscuit tin  Great condition though, you say you were fat for the last few years, did you lose a lot of weight suddenly or was it a gradual thing? (sorry if its already been mentioned but I skipped reading bits cause it was soooooo long!)
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RE: Murphyblew's LEAN MASS MISSION - Dec. 3 2005 14:38:34
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sabbath
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hahaha dude get something to help you with squats. welldone though for getting that amount of weight over your head
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RE: Murphyblew's LEAN MASS MISSION - Dec. 3 2005 15:06:15
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Yorkie Boy
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murpheyblew,
where did you find the info on bill star? ive tried a search but i cant seem to find it?
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RE: Murphyblew's LEAN MASS MISSION - Dec. 3 2005 15:08:00
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Murphyblew
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Sweet isn't it!! Thats nothing man, you should see it when I've just finished!!!
quote:
ORIGINAL: captaincaveman
Great condition though, you say you were fat for the last few years, did you lose a lot of weight suddenly or was it a gradual thing? (sorry if its already been mentioned but I skipped reading bits cause it was soooooo long!)
Thanks caveman. Yes, pretty fat, not massive but I had a whopping great beer belly and a right fat arse (squats have sorted that out though!) I lost the weight by running. It was a gradual thing I guess but I was doing it everyday for quite a while. You have to kind of read it really to get the whole picture! Sorry man, its a hell of a post I know!  Haha!!
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RE: Murphyblew's LEAN MASS MISSION - Dec. 3 2005 15:11:11
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Murphyblew
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Hey Sabbeth, Will be soon. Can't wait till I get it built up in the garage out back. I need to get hold of a good solid inc/dec bench before though.
quote:
ORIGINAL: sabbath
welldone though for getting that amount of weight over your head
I'm half knackered before I've even squatted!
Just had a look at your journal too. Seen the before picks - flip you were skinny! . Have you posted up any current ones exept from the one in your avitar? There's a hell of a difference. Cheers
< Message edited by Murphyblew -- Dec. 3 2005 16:01:20 >
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RE: Murphyblew's LEAN MASS MISSION - Dec. 3 2005 15:17:33
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Murphyblew
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Erm, I'm not sure actually. I think I got it from Ice_mach, but I've also searched on google and found similar routines and loads of info on Bill Star.
Here's a link to the thread with some info from Ice...
http://www.muscletalk.co.uk/m_801856/mpage_1/key_/tm.htm#801856
Hope it helps you man. Its a hell of a routine!
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