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AussieB's Journal

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aussiebastard
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2003/06/18 13:18:16 (permalink)

AussieB's Journal

hola,

Thought i'd keep a journal over the next 8 months as I get in shape to compete next year. I am basically attempting to lean muscle bulk for the next 6 months then cut for 2 months to achieve this. I haven't picked a comp yet but i foresee being in comp shape in 8 months time.

Current stats:
Height: 184cm (6 foot)
Weight: 97kgs (213.4 pounds)
bf %: 11% (measured @ my gym)
measurements: TBA (need a new tape measure lol)
cycle: 1,000mg's test enanthate per week

Been training for several years, but took almost 3 years off whilst travelling and lost about 3 stone in muscle mass, I used to be large lol! Got as high as 109kg's ripped from a starting weight of 67kgs! Anyway Have been back hardcore in the gym since December 02 and have put back a good stone of muscle. My shorterm goal is to get back to 109 kilo's (239.8 pounds) of seething ripped flesh & i have given myself 8 months to do this, should be fun!

Today Wednesday 18th June 03

Diet: (the sh*t part!!)

Breakfast 5:30am
1 x alphen breakfast bar (129 cals)
1 x low fat fruit yoghat (105 cals)

training 6:30-8am
Chest / tri's

8:30am
1 x tin of Tuna (220 cals)
1 x whey in milk (250 cals)

10:30am
1 x chicken breast in salad (256 cals)

12:30am
1 x chicken breast in salad (256 cals)

2:30pm
1 x tin of tuna (220 cals)
1 x whey in milk (250 cals)

4:30pm
1 x whey in milk (250 cals)

6:30pm
2 x chicken breast in large salad (500 cals)

8:30pm
1 x alphen breakfast bar (129cals)

total cals consumed 2,565

Sleep!

Training:
Chest
4 x 8-10 32kg db flys
4 x 8-10 60kg bb incline press
4 x 8-10 77kg pec deck (normally do dips but was knackered)

Tri's
4 x 8-10 55kg bb close grip bench press
4 x 8-10 30kg bb skull crushers
4 x 8-10 70kg cable overhead tri extensions

I train for size not strength hence why some of my lifts are gay lol!
Cals are probably a little low actually so might throw a couple of beers in there to get 3,000 or so ;) I know my diet is not perfect, but hey i'm a bachelor! I could probably do with some bread in there to up the carbs but i am an EASY gainer and tend to plop out if i eat many carbs.

also i train 5 or 6 days a week which i know i'll hear 'overtrainer' 'overtrainer' shouted at me but that is basically bollocks i know my body too well and know i don't overtrain, i naturaly have a quick recovery plus 1g of test per week helps lol!

FYI my second week on the gear, first week was a 2g frontload, i probably should have done 2g for the first 2 weeks to kick things off a little faster, water retention is noticable in my back & face.

That's it fire away![:p]





#1

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    heats1nk
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    RE: AussieB's Journal 2003/06/18 14:24:46 (permalink)
    all the best to you for reaching your goal! go go go!
    #2
    gymbabeliz
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    RE: AussieB's Journal 2003/06/18 16:41:03 (permalink)
    Go aussie! go aussie!

    ps your lifts are gay gay gay ;) ;) ;)

    pps OVERTRAINER!!!!
    #3
    scruffy
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    RE: AussieB's Journal 2003/06/18 17:47:02 (permalink)
    whats the rest of the routine like mate
    #4
    aussiebastard
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    RE: AussieB's Journal 2003/06/18 18:12:09 (permalink)
    quote:
    Originally posted by scruffy

    whats the rest of the routine like mate




    Hey Geeza!

    Well i was going to keep everyone in suspense and awe but here ya go (ps i often change & tweek it slightly to keep me fresh)

    =========================================
    Shoulders / bi's

    bi's
    4 x 8-10 24kg db concentration curls
    4 x 8-10 22kg db hammer curls
    4 x 8-10 18kg db cross body hammer curls

    Shoulders
    4 x 8-10 22kg db front raises
    4 x 8-10 30kg cable side raises
    4 x 8-10 60kg bent over rows

    ==========================================

    Back
    4 x 8-10 140kg deadlift
    4 x 8-10 140kg shrugs
    4 x 8-10 80kg lat pulldowns
    3 x chins as much as i can get out each set lol! (usually 2 after the above workout :)

    ===========================================

    Legs
    4 x 8-10 130kg squats
    3 x 8-10 120kg machine quad raises
    3 x 8-10 90kg machine hamstring compressions

    ===========================================

    abs/sides
    4 x 8-10 46kg db oblique side raises
    3 x 20 15kg weighted crunches
    ===========================================

    I usually do abs/sides combined with a random day not a day to themselves. Any suggestions on the routine mate?

    p.s yes i know my lifts are girlie lol!

    #5
    dculley
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    RE: AussieB's Journal 2003/06/18 21:24:33 (permalink)
    All the best AussieB. I'll race ya to 240 lbs! [:p]

    At least you had the guts to post your 'girlie' lifts. All I'm gunna say is that I'm more girlie than you. LOL.

    Any pics of where you are at?

    BTW sort that effing diet out mate. A bilby eats more than you do!
    #6
    Conan UK
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    RE: AussieB's Journal 2003/06/18 21:33:55 (permalink)
    Nice one aussie. It always good to have a target to aim for and focus on. I hope you do well.

    Was wondering though, you say you want to add mass whilst stayin lean but i reckon you could add a few more low GI carbs in your diet whilst your bulking. If your using AS then your going to gain lean body mass which will in turn raise your RMR and require more calories. It will help you maintain your gains and you won't be packin on the fat either. What do you think?
    #7
    aussiebastard
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    RE: AussieB's Journal 2003/06/19 09:04:36 (permalink)
    quote:
    Originally posted by Conan UK

    Nice one aussie. It always good to have a target to aim for and focus on. I hope you do well.

    Was wondering though, you say you want to add mass whilst stayin lean but i reckon you could add a few more low GI carbs in your diet whilst your bulking. If your using AS then your going to gain lean body mass which will in turn raise your RMR and require more calories. It will help you maintain your gains and you won't be packin on the fat either. What do you think?



    I agree mate, i am not eating enuff @ the moment, started off today much better! will post it up in a bit.

    dcculley- let the race begin lol! Where u @ currently? I saw your pics what's your weight? Don't have pics right now but will get some in the next couple of weeks when i nic a friends camera
    #8
    dculley
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    RE: AussieB's Journal 2003/06/19 09:38:59 (permalink)
    quote:
    Originally posted by aussiebastard

    Where u @ currently? I saw your pics what's your weight?

    As of this morning I am at 204 lbs. 10lbs up in 4 days. Dbol usually draws water into me like a mofo but so far I can't see any bloeat in the mirror.

    I reckon I am experiencing a rebound from my last DNP cycle. The DNP only cleared my system at the weekend and I didn't do a proper carb up. My bulking started Monday and I reckon my muscles are just re-filling with water and glycogen at the moment.
    #9
    aussiebastard
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    RE: AussieB's Journal 2003/06/19 10:11:30 (permalink)
    lol nice! Yeah i retain bucketloads of water on dbol, so much so i don't use it cause the pain in my lower back & shins gets beyond a joke! But i miss the quick strength increases badly! And i need em with my girlie lifts lol!

    I'm still waiting for my test to 'kick in' should start happening over the next week i would imagine!

    What else you running with the dbol's?
    #10
    Tarw
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    RE: AussieB's Journal 2003/06/19 10:45:21 (permalink)
    Eat, eat and eat. You've got to get more carbs in mate.

    Protein MUST go in once every three hours and especially when you wake up, after training and before you go to bed. This wil make a massive difference.

    More food - where's the steak, whole eggs, salmon and sardines, jacket potatoes, rice and pasta. Fcuk the waistline for the minute, you need to get some muscles boyo.

    #11
    Knighty
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    RE: AussieB's Journal 2003/06/19 10:53:34 (permalink)
    quote:
    Originally posted by Tarw

    Eat, eat and eat. You've got to get more carbs in mate.

    Protein MUST go in once every three hours and especially when you wake up, after training and before you go to bed. This wil make a massive difference.

    More food - where's the steak, whole eggs, salmon and sardines, jacket potatoes, rice and pasta. Fcuk the waistline for the minute, you need to get some muscles boyo.





    Well said that man! lol
    #12
    aussiebastard
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    RE: AussieB's Journal 2003/06/19 11:15:46 (permalink)
    Hey fella's,

    Yep I know i need to eat more and have started to adjust my diet, he's what's on the menu for today!

    7:30 am
    4 x low fat fruit yoghat (240 cals) (i love these f*ckin things)
    1 x lental soup & wholegrain roll (400 cals)
    1 x whey in milk (250 cals)

    10am
    1 x lental soup & wholegrain roll (400 cals)
    1 x whey in milk (250 cals)

    12pm-1pm
    train (legs)

    1pm
    2 x whey in milk (500 cals)
    1 x tin of tuna (220 cals)

    4pm
    1 x tin of tuna (220 cals)

    6:30pm
    6 whole egg & ham & tomatto scrambled eggs (500 cals?)
    2 x beer (300 cals) i know but i'm an aussie ffs!

    8:30pm
    1 x whey in milk (250 cals)
    1 x tin of tuna (220 cals)

    sleep

    total cals (3,750)

    Lets hope u blokes don't turn me into a fat bastard!!
    #13
    dculley
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    RE: AussieB's Journal 2003/06/19 11:32:47 (permalink)
    quote:
    Originally posted by aussiebastard

    What else you running with the dbol's?


    Test Enth, Tren, EQ and Winny.

    Read my journal ya lazy bugger!
    #14
    Tarw
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    RE: AussieB's Journal 2003/06/19 11:36:12 (permalink)
    Add complex carbs to the three of the last four meals of the day - pasta, bread, rice, potato, etc.

    What's with the lentils - you'll be buying The Guardian and wearing a cardigan next!!!
    #15
    aussiebastard
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    RE: AussieB's Journal 2003/06/19 11:49:15 (permalink)
    quote:
    Originally posted by Tarw

    Add complex carbs to the three of the last four meals of the day - pasta, bread, rice, potato, etc.

    What's with the lentils - you'll be buying The Guardian and wearing a cardigan next!!!



    lol! Those damn liberals are ruining this country! Bring back Thatcher!!!

    p.s will do on the carbs mate
    #16
    scruffy
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    RE: AussieB's Journal 2003/06/19 17:19:37 (permalink)
    why no compounds for delts? why lat pulldowns?
    #17
    aussiebastard
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    RE: AussieB's Journal 2003/06/19 17:29:19 (permalink)
    quote:
    Originally posted by scruffy

    why no compounds for delts? why lat pulldowns?




    Hi Mate, knew i was missing something, my routine also includes:

    4 x 8-10 60kg smith behind neck press

    i'm not so sure about this exercise though think i may change to a shoulder press, wadda you think?

    What would you suggest instead of lat pulldowns?

    #18
    Clarkson
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    RE: AussieB's Journal 2003/06/19 18:54:53 (permalink)
    Chins of course [:p]
    #19
    dculley
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    RE: AussieB's Journal 2003/06/19 19:42:01 (permalink)
    He already has chins in his routine. I would replace pulldowns with bent over rows. Why you do these on delt day I don't know. They do hit the rear delts but that is secondary to the work they make the back do.
    #20
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