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RE: Murphyblew's LEAN MASS MISSION - Dec. 10 2005 16:57:04
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Murphyblew
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quote:
ORIGINAL: captaincaveman
This journals turning out to be almost as colourful as the Boars...nice work so far. Keep it up.
Nahh, not quite.......... yet! 
quote:
Good going with the squats Murphyblew, lol @ nearly smashing the sound system(well everyone else was saying it) 
Thanks Captain Caaavveee maaaaaaaaaan!!!!! I'll give you bl**dy LOL!!  
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RE: Murphyblew's LEAN MASS MISSION - Dec. 11 2005 18:00:04
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youngitalianbabe
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How's the diet going?
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RE: Murphyblew's LEAN MASS MISSION - Dec. 12 2005 17:07:36
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Murphyblew
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Monday 12th Dec
Warm up: Stretch, 5 reps light squats at 45 & press ups.
Squats - 5x5 = 60, 62.5, 65 (failed), 65 (failed), 65 (failed again & stoppped)
Extra: DB squats 4x8 @ 40kg
Deadlifts - 5x5 = 80, 85, 88, 90, 93
Bench Press - 5x5 = 64, 64, 64, 64, 64
Incline DB Press 3 x 12 @ 40kg.
Plus 15kg weighted crunches to failure.
Today went really bad!!   Squats, I nearly killed myself  (OK bit of an exaggeration. Snapped my arms off and went through the floor boards is more accurate). 3rd set @ 65 got it over my head fine, squatted right down and accidentally rocked back a bit on my heels, then leant forward to try to correct myself and the bar just kind of tipped sideways of off my shoulders, but I managed to put it down lightly. 4th set, lifted up, got my stance right, went to get it up and over and it got stuck on the top of my head! So lifted it forward and to the ground (OK). Then on the 5th and final set, desparate to get the damn thing up, I did the same as I did on the 4th, getting it stuck on my head again, but this time the bar went backwards when I lifted to get it off! My arms kind of went backwards as well, with the bar and it crashed to the floor breaking 1 and making a huge dent in 2 separate floorboards!
After this c***up, and only getting 2 decent, but light sets of squats in, I got the 20kg DB's out and did 4 x 8 @ 40kg.
Deads were a different story though, but I was a bit scared of dropping that aswell from the after shock of the squat accident, but thank god I didn't! Tried out a new grip as well (left hand over, right under) and its much better than when I was struggling with both hands over. Both hands are in pain now!! (not sure wether to be happy or sad about that! )
Bench, I went back to 64kg and completed all 5 sets of 5. I know I said I'd get 65 today but after what had happened, I needed to take a step back, and not keep pushing. Knowing what my luck has been like today, I'd have probably failed to complete the last set and then I would have been even more Pee'd! 1kg more next Friday isn't a lot more to lift anyway. Should be able to do it.
Incline DB's, couldn't be arsed to change the weights from the squats, so I grabbed em and gave it a bash. Managed to complete the 2 x 12 easily enough, so I knocked out another set of 12 which was to failure. Then some weighted crunches with a 15 plate on my chest.
Overall I'm really not pleased with the way today went.
The diet has been really poor too, today and yesterday. I have now ran out of whey (already ordered), and its well hard to eat the amount of protein from real food that I'd be getting from whey had I had any. I had just enough this morning for a large scoop when I woke in water. No pre WO, post WO, nout!
Today has been like this so far....
8:50am - heaped scoop whey in water
9:10am - cup oats, large banana, handfull ground nuts with milk. Coffee
12:00pm - Shake (banana, oats, milk & p/b) & chicken breast!
1:00pm - Workout
2:30-45pm - Pre Workout: 100g uncooked rice, 2.5 chicken breasts, 1/4 can kidney beans, 1/2 can baked beans (  ) tomato, few slices cucumber and 2 apples.
EDIT: Following on...
4:45pm - can tuna & a shake (apple, orange, milk, oats and handfull of nuts blended) Felt stuffed for ages after this!
8:00-20 - 2 x 200g tuna steaks, brocoli, sprouts, caulliflower, carrots, c/cheese and some chestnuts.
11:00pm - large dollop c/cheese, 500ml milk & umm (no whey arhh!!)... some more chestnuts!
So how much protein do you think is in that? I would guess, roughly adding it up, maybe around the 250g's?
< Message edited by Murphyblew -- Dec. 12 2005 20:46:27 >
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RE: Murphyblew's LEAN MASS MISSION - Dec. 12 2005 20:14:57
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Murphyblew
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Thanks for having a read through Ice and for the advice. Do you think it's too much on top of what I'm doing?
What I post IS exactly what I've done. No extra sets or exercises etc...
I know today was a bit of a balls up, but normally training does go a lot smoother LOL!
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RE: Murphyblew's LEAN MASS MISSION - Dec. 12 2005 22:25:10
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Powerlifter88
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quote:
ORIGINAL: Murphyblew
[Today went really bad!! Squats, I nearly killed myself (OK bit of an exaggeration. Snapped my arms off and went through the floor boards is more accurate). 3rd set @ 65 got it over my head fine, squatted right down and accidentally rocked back a bit on my heels, then leant forward to try to correct myself and the bar just kind of tipped sideways of off my shoulders, but I managed to put it down lightly. 4th set, lifted up, got my stance right, went to get it up and over and it got stuck on the top of my head! So lifted it forward and to the ground (OK). Then on the 5th and final set, desparate to get the damn thing up, I did the same as I did on the 4th, getting it stuck on my head again, but this time the bar went backwards when I lifted to get it off! My arms kind of went backwards as well, with the bar and it crashed to the floor breaking 1 and making a huge dent in 2 separate floorboards!
After this c***up, and only getting 2 decent, but light sets of squats in, I got the 20kg DB's out and did 4 x 8 @ 40kg.
LOLOLOL, I know its not funny mate, but i really couldnt help but laugh at that one . You should get a squat rack for xmas, you owe it to yourself and your floorboards.
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RE: Murphyblew's LEAN MASS MISSION - Dec. 12 2005 22:31:53
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ice_mach
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quote:
ORIGINAL: Murphyblew
Thanks for having a read through Ice and for the advice. Do you think it's too much on top of what I'm doing?
What I post IS exactly what I've done. No extra sets or exercises etc...
I know today was a bit of a balls up, but normally training does go a lot smoother LOL!
TBH mate I would be getting all the reps comfortably on this routine, thing is cos you're doing 3 full bodies fatigue will build up pretty quickly unless you make sure to manage it rather than seek it
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RE: Murphyblew's LEAN MASS MISSION - Dec. 13 2005 20:38:54
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Murphyblew
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quote:
. You should get a squat rack for xmas,
Guess what I've asked Father Christmas for this year???!!!!
EDIT:
Ice: Wise words, thanks. I understand where your coming from.
< Message edited by Murphyblew -- Dec. 13 2005 20:42:51 >
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RE: Murphyblew's LEAN MASS MISSION - Dec. 14 2005 14:29:39
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leinad
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hi mate sorry but i had to laugh to hope you do ok next time 
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RE: Murphyblew's LEAN MASS MISSION - Dec. 14 2005 15:22:28
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Murphyblew
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Wednesday 14th Dec (10 days till  !!!)
Warm up: Stretch, press-ups & 8 reps light DB lunges.
DB Lunges 4x8 each leg @ 40kg - 8, 8, 8, 8 (bugger me!)
Good mornings 3x8-12 reps - 40kg (8), 44 (8), 46 (8), 48 (8)
Dips (weighted, aim 4x12 then up) @ 5kg - 12, 11, 8, 6
Pullups - 4 x max - 9 & 7.5 (underhand SW),4.5 & 6 (overhand WG).
Lunges felt even more knackering that last week, but felt good all the same and went well too. Good mornings, these are my new worst enemy! I'm not liking them at all, but I still managed to bump the weight up from last week. Dips were good and I was full of it, so I went for 5kg in me old rucksack and did better than last week with 4. Shweet!! Pulls/chins are getting better now but on the last rep of each set, it was getting a bit shakey.
Good workout though. Triceps and lats are killing already and legs are gonna be sore tomorrow. Feeling a bit sick now too. Probably cos I ate a solid meal about half an hour before (100g rice, 220g mince beef, onion, garlic, toms etc). Not a good idea, but I had no choice as I STILL HAVEN'T GOT MY GOD DAMN WHEY YET!!!! GRRRR
Going to try to force a can of mackeral down in a minute to get some form of protein ASAP. Then half hour to an hour later I've got more rice and a chicken breast to get through!!! Ooooo my stomach!!!
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RE: Murphyblew's LEAN MASS MISSION - Dec. 14 2005 15:25:10
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Murphyblew
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LOL no worries, I think everyone whos read it has!!!
I don't know if I'm gonna do BB squats any more. I'll probably just stick with the DB's, untill I get my rack sorted and then I'll start with the old BB squats again.
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RE: Murphyblew's LEAN MASS MISSION - Dec. 16 2005 16:39:48
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Murphyblew
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Friday 16th Dec (9 days till !!! )
Warm up: Good stretch, 8 reps light DB squats at 40 & press ups.
DB Squats - 5x8 @ 50kg (not inc heavy ass DB bars!)
Bent over BB row - 5x5 - @ 45, 50, 50, 55, 55
Bench - 5x5 - @ 65, 65, 65, 65, 65 (( ))
Skulls (decline, ez bar) - 3x12-20 @ 25kg (12), 25kg (12), 25kg (12)
25kg CG bench w/ ez bar to failure
Squats..... well I decided to do DB squats this time, as I wasn't up for bustin another floorboard this week LOL! I expect I'll keep this up untill I get my rack!
They went pretty well though and I kept good form on each rep going beond parallel. Legs still had DOMS from Wed so god knows what their gonna be like tomorrow. Rows were good and got up to 55kg. Bit dodgy having to kind of shrug it up a little to hit my chest, so I'm going to stick with this weight for a while and try to improove. Bench went sweetely and I finally got 5x5 at 65 which I'm well chuffed with. 66.5kg we'll go for next time 5x5. Skulls were cool aswell, getting 2 more reps than last week on all sets, and to finish I did close grip bench (as above) to failure, which did finish my tri's of nicely.
Good sesh. Only which my friggin whey would come! Its been a bloody week and I'm eating all the bloody stuff in the house!! Christ knows how many can of tuna and chicken breats I've gone through!! Arhhh!!
EDIT:
Ooo yehh ...and my new bench came today, its a beast and I can't wait to get it set up with the power rack. Its gonna be sooo FA T!!!
Thumbnail Image
2nd EDIT: DB lunges were 50kg not 45!
 Attachment (1)
< Message edited by Murphyblew -- Dec. 17 2005 11:02:16 >
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RE: Murphyblew's LEAN MASS MISSION - Dec. 16 2005 21:10:56
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sabbath
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you could try hack squats for a while. this squatting story just keeps getting funnier and funnier
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RE: Murphyblew's LEAN MASS MISSION - Dec. 19 2005 16:42:15
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Murphyblew
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Ooo poo, sorry Sabbeth mate. Didn't realise I had new post! Hack Squats hey, I've just googled it and they look well ard!! On;y 5 days though untill hopefully I get my rack!! Wohaa!!! (I'll post up a few picks when its all made up and sprayed).
Monday 19th Dec (5 full days till !! )
Warm up: Stretch, 5 reps light DB squats at 40 & press ups.
DB Squats - 5x8 @ 50, 50, 52, 52, 52
Deadlifts - 5x5 = 80, 87.5, 90, 95, 95
Bench Press - 5x5 = 67, 67, 67 (4.5), 67, 67 (3) + 2 reps
Incline DB Press 3 x 12-20 @ 40 (20), 40 (14.5), 40 (11.5)
Plus 20kg weighted rasied leg crunches to failure.
DB squats were good again this week. Upped the weight to 52 minus the bars and was going to crank them up a bit more on the 4th set but I couldn't be arsed to mess around undoing and tightening up the collars again. Might do next time, but 52kg worked my legs and shoulders well.
Deads went well too, getting up to 95. Yee haaa!!! Maybe 100 next week? Who knows??? have to wait n' see!!
Benches I was feeling adventurous so plumped for 67kg - 5x5. First couple of sets went cool, the third couldn't manage another few inches to get my arms straight, just getting it back on the retainer hooks. 4th set was good, but the 5th was just cr@p! A challenge for Friday though. Grrr !!
DB Press, went for the full 20 reps on each, got the first, but the second and third set were just to failure. Could have squeezed a few more out on the first set, but I doubt I would have managed to get as much on sets 2 and 3.
Finished with 20kg weighted crunches to failure which really did finished me of.... quickly downed the rest of me water, had a quick wash and toddeled off down stairs to get some grub! 
P.S. My god damn whey still hasn't come, so diet has been a bit squiffy. Weighed in at 74kg this morning. If weight doesn't go up a bit more next week, I have a 500g tub of creatine here, so would it be a good idea to strat taking that??? What do you think........anyone??????
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RE: Murphyblew's LEAN MASS MISSION - Dec. 21 2005 16:30:24
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Murphyblew
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Wednesday 21th Dec (3 days till !!!)
Warm up: Stretch, press-ups & 8 reps 40kg DB lunges.
DB Lunges 4x8 each leg @ 40, 42, 42, 42, 42 (7)
Good MORNINGS 3x8-12 reps - 44kg (8  ), 46 (8), 49 (8).
DIPS (weighted, aim 4x12 then up) @ 5kg - 12, 10, 9.75, 8
Pullups - 4 x max - 8 & 7 (overhand WG), 6, 4 & 3 (underhand CG).
Plus 40kg DB calf raises to failure
Legs felt like they were going to explode after lunges today. I think 42 is a good weight and I'll stick with it for a while. The DB's are just huge. The size is as much of a prob as the weight. 2 x 11 inch 10kg plates per each DB. Anyway, knackering all the same.
GM's I'm really starting to hate these, and I mean REALLY hate them!! After the first set they had me feeling as sick as .......??, but I carried on and upped last week by 1 big fat whopping kg (woo hoooo!!!!! , I'm pretty sure I could have pushed myself to lift more, but really wasn't feeling it and I probably would have barfed then).
Dips were an improvment on last weeks too and pull ups the same....
So quite pleased......... Ohh and my whey still hasn't showed!!!
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RE: Murphyblew's LEAN MASS MISSION - Dec. 21 2005 18:52:48
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Powerlifter88
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LOL good mornings, now thats an exercise that would make the chiropractor happy
BTW what do you mean by; DIPS (weighted, aim 4x12 then up) @ 5kg - 12, 10, 9.75, 8??
Do you mean 9reps and three quarters or something?
< Message edited by captaincaveman -- Dec. 21 2005 18:53:45 >
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RE: Murphyblew's LEAN MASS MISSION - Dec. 21 2005 19:15:54
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boar
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quote:
Wednesday 21th Dec (3 days till !!!)
LMAO, i often only manage 3/4 of a chin up !!! every quater counts !!!
keep up the good work !!
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RE: Murphyblew's LEAN MASS MISSION - Dec. 21 2005 20:21:07
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Murphyblew
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quote:
ORIGINAL: captaincaveman
LOL good mornings, now thats an exercise that would make the chiropractor happy
LoL, I can't stand them man! Any ideas as to a substitute?? If I can get away with not doing them and doing something else, then I'm right in there.
quote:
BTW what do you mean by; DIPS (weighted, aim 4x12 then up) @ 5kg - 12, 10, 9.75, 8??
Do you mean 9reps and three quarters or something?
Yep, thats exactly what I mean! LMAO!!! As Wildboar said....EVERY QUATER COUNTS!!! 
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RE: Murphyblew's LEAN MASS MISSION - Dec. 21 2005 20:33:07
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perry
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quote:
Any ideas as to a substitute??
how 'bout SLDL?
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RE: Murphyblew's LEAN MASS MISSION - Dec. 21 2005 20:51:47
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Murphyblew
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Ya know, I think I'll give em a go! Cheers Perry mate. I included them in my old routine a while ago and they were good, so GM's can go shuv themselves....... and bring on the SLDL's!!  
2 squat, 2 bench and 2 deadlift sessions a week now!
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