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Amelioration

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CHTHONIC
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2004/03/08 18:52:27 (permalink)
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Amelioration

Guess i'll start a journal, although i'm sure it'll be used for all you Irish peeps to mock the current mess of the English rugby team after my cock-sure comments regarding the outcome of last Saturdays big game [:p][:p]

Anyways, this is merely an intro post. I'll discuss the following:
1. Current Stats/Goals
2. Current Routine
3. Diet (including supplements)

1. Current Stats/Goals (in no real order)

Name: Alex
Location: Kent, UK
Age: 21
Height: 6'4
Weight: 225lbs or 16st 1 or 102.3kg
Body Fat: Currently Unknown, will update this later.
Months Training Seriously: 6
Sporting Background: Played Rugby from age of 5-18 (til injury)
Goals: Retrieve fitness level before my injury (double compound fracture of ulna, 2-3 hours surgery and lots of physio) which kept me out of sport for ages. Would like to be 18st(252lbs) with 10% bodyfat.


2. Current Routine

Started 4th week of first cycle of a 5x5 routine. Currently train 3 days a week, on Monday, Wednesday and Friday. All exercises (unless stated) have 2 warm-up sets, one at 50-60% and one at 70-80% before the 5 worksets. 45 mins low intensity cardio follows each day for fat burning purposes, as i put on fat VERY easily. Low intensity = 140HR. Currently i avoid using my arms for this cardio.

Monday - Pull

Power Cleans
Bent Over Rows
Close-Grip Underhand Pulldowns


Wednesday - Push

DB incline chest press
DB shoulder press
Dips (weighted)


Friday - Legs

Leg Press (can't do free weights squats until i join a new gym with a power-rack, which should be soon!)
Stiff Legged Deadlift
Calf Raises (these are not 5x5, instead they are 3x10-15reps)

All other days are rest days.

3. Diet (including supplements)

Aiming for 300-350 grams of protein a day (3-3.5 x my bodyweight) Aiming to consume approx 4000 calories or thereabouts at the moment as well. So anyways, an average days diet would be as follows:

7:25 Wake Up
7:30 Whey in water
8:00 100grams of Oats in Milk (porridge)
10:00 Wafer Beef or Turkey Sandwich or Roll (brown bread)
12:00 Tuna + Sweetcorn + Jacket Potato
2:30 Another Sandwich or Roll (brown bread) with some meat in, like at 10:00
4:30 Something a bit different here, possibly tuna burgers, or something with a chicken breast. variation!
5:30 Whey Protein Shake (on a training day)
5:45 Train
AFTER TRAINING: large whey shake (50-60 grams)... gonna start adding maltodextrin as well after advice from this forum.
8:00 Main Meal (could be anything, although at least 30 grams of protein and nothing fatty)
10:00 Whey Shake in milk (will become Casein Shake soon)
11:00 Bed

Edit - On a non-training day, diet would continue from 4:30 as follows:

6:00 Snack - Toast and peanut or the like (some protein)
8:00 Main Meal
10:00 Whey Shake
11:00 Bed
#1

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    CHTHONIC
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    RE: Amelioration 2004/03/08 19:13:19 (permalink)
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    Monday 8th March 2004

    Pull Day

    Power Cleans
    Warmup 1: 6x30kg Warmup 2: 6x45kg
    5x5 Worksets: 52.5kg

    Power Cleans are still a relatively new exercise and am therefore only progressing weight at 2.5kg increments every week (even though i could jump upto maybe 60kg) at the moment, because my form is a little suspect, but getting there!


    Bent Over Rows

    Warmup 1: 6x25kg Warmup 2: 6x35kg
    5x5 Worksets: 45kg

    Again, another newish exercise, but form is pretty good on these. Up another 2.5kg next week.


    Closegrip Underhand Pulldowns

    Warmup 1: 50kg Warmup 2: 70kg
    5x5 Worksets: 85kg

    These felt good, really strained the biceps today. Shame the increments are only 5kg on this. Will try 90kg next time.

    Low Intensity Cardio
    X-Trainer - 45 mins @ 140HR - very easy going, darn MP3 jukebox froze again.. grrrr!!!

    Alex.
    #2
    CHTHONIC
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    RE: Amelioration 2004/03/09 12:23:34 (permalink)
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    **makes note to self, buy more of Tescos Healthy-Eating Cod in Cheese sauce, 300 calories, 50 grams of protein, virtually fat-free, YUMMEH!
    #3
    CHTHONIC
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    RE: Amelioration 2004/03/09 22:06:10 (permalink)
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    Tuesday 9th March 2004

    Rest Day, got lots of work done mind you
    #4
    Yib
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    RE: Amelioration 2004/03/09 23:53:29 (permalink)
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    quote:
    Originally posted by CHTHONIC

    Tuesday 9th March 2004

    Rest Day, got lots of work done mind you


    ya rite...
    #5
    Yib
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    RE: Amelioration 2004/03/09 23:55:46 (permalink)
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    u have a great split, routine......but y dont u chin?
    #6
    Big Les
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    RE: Amelioration 2004/03/10 00:16:26 (permalink)
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    for calves try 1 set of 100 reps
    you just pick the weight you can do for 10 - and keep going till you hit 100 of em - will grow them calves into cows.

    big les
    #7
    the block
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    RE: Amelioration 2004/03/10 00:44:01 (permalink)
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    and will also give you some serious cramp in your feet hahahaha!
    keep up the journal mate and keep the weight additions slow, little and steady. that way you're less likely to plateau and its good for motivation.
    #8
    CHTHONIC
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    RE: Amelioration 2004/03/10 09:21:07 (permalink)
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    quote:
    Originally posted by youngitalianbabe

    quote:
    Originally posted by CHTHONIC

    Tuesday 9th March 2004

    Rest Day, got lots of work done mind you


    ya rite...



    hehe, worked on one of my lappies for 8 hours :P got lots of the boring early documentation done for the creation of an upcoming application.
    #9
    CHTHONIC
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    RE: Amelioration 2004/03/10 09:23:02 (permalink)
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    quote:
    Originally posted by seungmena

    for calves try 1 set of 100 reps
    you just pick the weight you can do for 10 - and keep going till you hit 100 of em - will grow them calves into cows.

    big les



    I do a weight that i struggle to do 8 reps on, and push 10-15 each set. At the moment that weight is 180kg (not including my own body weight obviously, so about 280kg including it). I can't manage more than 15 my calves just pack up and die leaving me to hobble around for a few mins til i've recovered sufficiently to start next set!.
    #10
    CHTHONIC
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    RE: Amelioration 2004/03/10 09:28:04 (permalink)
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    quote:
    Originally posted by youngitalianbabe

    u have a great split, routine......but y dont u chin?



    As you can see, i was only using 85kg for 5 reps on underhand closegrip pulldowns, which suggests i can't effectively chin my own bodyweight for 5 reps. When i reach 100kg on that pulldown i'll start chinning instead, then weighted chinning, etc etc

    Alex.
    #11
    CHTHONIC
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    RE: Amelioration 2004/03/10 09:32:15 (permalink)
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    quote:
    Originally posted by the block

    and will also give you some serious cramp in your feet hahahaha!
    keep up the journal mate and keep the weight additions slow, little and steady. that way you're less likely to plateau and its good for motivation.



    Exactly my sentiments, cheers m8
    #12
    Big Les
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    RE: Amelioration 2004/03/10 09:57:43 (permalink)
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    block
    wanna go calf shot for calf shot tho?
    thats what i did to mine for years - and it has stood me well
    #13
    CHTHONIC
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    RE: Amelioration 2004/03/10 21:36:46 (permalink)
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    New Session Rating System

    Inspiration from Les for producing this. Will only apply to weights as i am bulking and all cardio is low intensity fat burning. The following areas shall be rated out of 10:
    1. Progression
    2. Motivation
    3. Focus
    4. Enjoyment

    Alex.
    #14
    CHTHONIC
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    RE: Amelioration 2004/03/10 21:52:27 (permalink)
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    Wednesday 10th March 2004

    Push Day

    Dumbbell Incline Chest Press

    Warmup Set 1: 17.5kg for 8 reps
    Warmup Set 2: 27.5kg for 6 reps
    Work Set 1: 32.5kg for 6 reps
    Work Set 2: 32.5kg for 6 reps
    Work Set 3: 32.5kg for 5 reps
    Work Set 4: 32.5kg for 5 reps
    Work Set 5: 32.5kg for 4 reps

    Note: Started to struggle on 4th and 5th set, and needed a lot of guided assistance as form was going due to struggle to push weight up.


    Dumbbell Shoulder Press

    Warmup Set 1: 15kg for 8 reps
    Warmup Set 2: 22.5kg for 6 reps
    Work Set 1: 27.5kg for 7 reps
    Work Set 2: 30kg for 6 reps
    Work Set 3: 30kg for 5 reps
    Work Set 4: 30kg for 5 reps
    Work Set 5: 30kg for 5 reps

    Note: Was struggling on 27.5kg dumbbells last week, so thought i'd use them again, but it was unreal, found them so easy this week, so went upto 30kg dumbbells and managed to get 5 reps on each set!

    Dips

    Warmup Set 1: 40kg assisted for 8 reps
    Warmup Set 2: 20kg assisted for 6 reps
    Work Set 1: 6 reps
    Work Set 2: 6 reps
    Work Set 3: 5 reps
    Work Set 4: 5 reps
    Work Set 5: 5 reps

    Note: Was really struggling to do my own weight (103kg) last week, but managed to get the reps out this week, was quite impressed, will stay the same next week (ie no weight hanging from me) and see if i can do some 6's and 7's.

    Session Ratings

    Progression - 10
    Motivation - 10
    Focus - 7
    Enjoyment - 10

    This was my favourite session of the 6 months that i have been seriously training. Progression was unreal! Ending up chatting a bit too much, so wasn't the fastest of session, but it was such good fun (mainly due to progression).

    Alex
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    Yib
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    RE: Amelioration 2004/03/10 22:20:07 (permalink)
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    quote:
    Originally posted by CHTHONIC

    quote:
    Originally posted by youngitalianbabe

    u have a great split, routine......but y dont u chin?



    As you can see, i was only using 85kg for 5 reps on underhand closegrip pulldowns, which suggests i can't effectively chin my own bodyweight for 5 reps. When i reach 100kg on that pulldown i'll start chinning instead, then weighted chinning, etc etc

    Alex.


    my bad....but if u cant chin ur own weight then u can always do negatives...that way ur at least chinning...but if the other way is working then forget...a wise person on this forum told me to do that once and its working pretty well...
    #16
    CHTHONIC
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    RE: Amelioration 2004/03/10 22:42:17 (permalink)
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    Well, once i get upto 100kg on the pulldowns (which is near enough my bodyweight) i'll start chinning. Should only be a month really.
    #17
    CHTHONIC
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    RE: Amelioration 2004/03/11 16:53:20 (permalink)
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    Thursday 11th March 2004

    Rest day.

    Treated myself to some BBQ ribs from Asda between lectures today, yummeh. Not much muscle ache/soreness from yesterdays training, despite it being such a good session, pleasant surprise.

    Alex
    #18
    CHTHONIC
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    RE: Amelioration 2004/03/12 11:12:44 (permalink)
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    All my weights for exercises which make use of a barbell don't include the weight of the barbell, anyone know how much your standard olympic barbell weighs?

    Alex
    #19
    CHTHONIC
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    RE: Amelioration 2004/03/13 12:27:11 (permalink)
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    Friday 12th March 2004

    Legs

    Leg Press (joining gym with power rack for squats soon!)

    Warmup Set 1: 100kg
    Warmup Set 2: 150kg
    Work Set 1: 190kg 6 reps
    Work Set 2: 190kg 6 reps
    Work Set 3: 190kg 5 reps
    Work Set 4: 190kg 5 reps
    Work Set 5: 190kg 5 reps

    Note: up 10kg from last week, felt pretty good.


    Stiff Legged Deadlifts

    Warmup Set 1: 40kg
    Warmup Set 2: 60kg
    Work Set 1: 80kg 6 reps
    Work Set 2: 90kg 5 reps
    Work Set 3: 90kg 5 reps
    Work Set 4: 90kg 5 reps
    Work Set 5: 100kg 4 reps

    Note: Was doing 75kg last week, found 80kg too easy, tried 90kg, that was pretty good as well, went up to 100kg on last work set to try and squeeze 5 out, just missed, form went, did not want to push too hard because it is a new exercise. Will do 100kg next week.


    Calf Raises

    All calf raise figures do not take into account I am pushing my own bodyweight as well as the weight. Figures are just the weights.

    Work Set 1: 180kg 12 reps
    Work Set 2: 180kg 11 reps
    Work Set 3: 180kg 10 reps


    Session Ratings

    Progression - 9
    Motivation - 8
    Focus - 5
    Enjoyment - 7

    Good session, very good progression. Was not all that focussed, always get a bit light-headed on legs days of late for some reason. Pretty enjoyable, just a shame about the light-headedness.

    Unfortunately, went out in th evening and drank FAR too much, god i'm a wallywop when i'm slaughtered!
    #20
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