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Cozi's Holiday Countdown

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cozi
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2003/09/08 17:59:31 (permalink)

Cozi's Holiday Countdown

Its 9 weeks to my Hols. I need this to work!...

About 4 weeks ago i started to keep stats of my progress. I've seen some positive feedback on here, so I think a journal should spear me on.

So... I started at a measly: 11.00 Stone. I am now at 11.08 after 4 weeks (1 week I was ill).
My biceps were: 13" they are now 13.5"!
More stats will follow.

Today is Day 2 of my 6 day body workout program.

I bought some more whey today, which now increases my shake intake from 17g to 24g. I have roughly 3 - 4 shakes a day and my protein intake is usually good at about 1.4g per lb of body weight. resulting in nearly 200g of protein a day!

Today was chest day.

Flat Bench Press. 4 x 5 (40Kg)
Flyes 4 x 5 (20kg)
Flyes (not machine) 2 x 5 (22kg)
Flat dumbell press 3 x 8 (14Kg)
Pushups (non weighted) 3 x 10.

It wasn't a bad workout, but I felt sick on the final set of pushups.
I had a shake only 20 mins before i started, and i kept burping (I know, not nice) which didn't help!
I wanted to drop the pushups and do weighted dips, but my gym doesn't have a decent dip station. I don't know how to do them at home? If anyone has any ideas, please post.

I also feel I could increase the bench press weight, as the fifth rep felt I could still push another out. but I've been adding more kg's since I started! I will try 44 next week, and see how I get on.
The dumbell presses, didn't do anything, so I think I need to go heavier again, It feels like they are working my triceps more than chest muscles.

Roll on day 3....
#1

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    cozi
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    RE: Cozi's Holiday Countdown 2003/09/10 09:48:27 (permalink)
    Left my laptop at home yeserday. Woops.

    Never the less I continued my routine which was shoulders.

    Seated DB Press 4 x 8 (14Kg each side)
    Seated behind neck press 3 x 5 (2 x 28kg 1 x 25kg)
    Upright row 4 x 8 (25kg) too easy!
    Dumbell shrugs 5 x 8 (16Kg each side) too easy!

    It wasn't the best workout, but I was pressed for time. I will up the load on the uprights and shrugs next time and see how I get on. At the minute I am more concerned about my arms, which my biceps are being trained hard enough.
    #2
    Sessen Ryu
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    RE: Cozi's Holiday Countdown 2003/09/10 13:59:28 (permalink)
    Take care not to overwork your shoulders mate. You worked your front delts to a reasonable degree on the 8th, and two days later (today) you've gone and hammered them again... (presuming you've posted the day you lifted!)

    You may feel like you can get away with this at the moment, - but carry on over-working them and you may find your shoulders will start to give you gip. And 'gippy' shoulders are the last thing you want as it'll restrict so many other exercises.

    [B)][B)][B)]

    Just my tuppence - i'll shut up now.

    #3
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/11 10:03:53 (permalink)
    Nice one Ryu, I will try and watch that. My Shoulders always feel like I can really hammer them but you are right, I will probably just get away with it. I think I need to totally split the routine.

    Anyway Last Night 10th, was meant to be leg day! Started promising....

    8.00. 1 bowl oatmeal, whey shake with water.
    10.00 Tuna Arribiatta pasta, (hardly any pasta!) 1/2 tin tuna.
    12.00 Tuan sandwich (again) 1/2 tin tuna
    14.00 1 Protein bar
    17.00 Supposed to be pre workout shake, but the burd rang and said we were off to Cinema! So had the rest of my Tuna Arribiatta pasta!
    21.00 Bloody starving! Film was crap, don't go see "The Italian Job". Preview tickets worth sh^t. Had a Soya protein shake (25g protein) and a granary bread tuna sarni (1/2 tin tuna).
    22.00 4 glasses of ss milk.

    So not the greatest workout! I probably worked out my eyes and thats it! I will have to class this as my day off, I can't wait to hit the gym to do the legs tomorrow, I feel relaxed and ready to pound my thigh muscles, because lasts weeks leg workout wasn't great.
    #4
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/11 18:51:54 (permalink)
    Leg Day!

    8.00 Oatmeal, whey shake (total 27g protein)
    10.00 Tuna sandwich (10g protein)
    12.00 Tomato pasta with Mashed potatoe (5g) - threw in some sweetcorn
    2.00 BAD BAD BAD Cadbury's picnic!
    4.00 Soya protein shake (25g)
    4.45 Workout
    6.00 Weider muscle builder shake (35g)
    6.30 Scrambled Eggs 3 on toast (30g???)
    Will have at 8.00 Tuna Sandwich (10g)
    9.00 double whey shake (50g).

    total for day, about: 190 g of protein. require about 200g. so not bad.

    Anyway routine was:

    Squats 1 x 3 30Kg.
    Deadlifts 1 x 3 40Kg
    Leg Ext 5 x 5 46Kg
    Hack Squats 3 x 5 30Kg
    Calf Raises 5 x 10 38Kg

    Wasn't a bad day all in all. I didn't feel tired at the end but it got me walking back up the stairs!!! The legs are coming on nicely, but I need a little more effort for the deadlifts. I am still trying to perfect my form, but I managed 3 today which were almost perfect.
    My shoulder was aching slightly which hampered my squats, it kept tingling upon the lift and so i was reluctant to go hard. But Its cardio tomorrow and then a well earned rest (again!).

    Whats slightly concering is the fact that I haven't done my Abs this week. Looking in the mirror, they need attention but the ring of fat around my lower waist hampers my efforts. It will only allow me to have a 2 pack! I'm kinda hoping that less carbs from now on and another session of cardio a week, may get rid of it in 8 weeks. I think its a bit optimistic, but please comment on it!
    #5
    TheMasterPlan
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    RE: Cozi's Holiday Countdown 2003/09/11 19:33:37 (permalink)
    quote:
    Originally posted by cozi

    I wanted to drop the pushups and do weighted dips, but my gym doesn't have a decent dip station. I don't know how to do them at home? If anyone has any ideas, please post.





    you could try doing them between two sturdy chairs, or any other 2 horizontal bars/surfaces that are, or can be positioned to be, the appropriate width apart for dipping.
    You may want to try them without weight first though, in or out of the gym, IMO.
    Ive heard it said that you can roughly say
    Bench weight=bodyweight+added dip weight

    in my limited experience, that seems about right.

    so you may need to work up to weighted dips, if your bench weight is significantly less than your bodyweight.
    give it hell!
    L.
    #6
    Sessen Ryu
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    RE: Cozi's Holiday Countdown 2003/09/12 18:22:41 (permalink)
    Why don't you try adding some HIIT routines into your life? 3x a week should see some bf% drop in two months time...

    "6.30 Scrambled Eggs 3 on toast (30g???)"If I wanted to be pendantic, I would say about 22grams (depending on egg sizeLOL!)

    Wouldn't worry about the cadburys bar - a little junk food here and there shouldn't do you any harm.

    Why only one set of deadlifts and squats?


    quote:
    My shoulder was aching slightly which hampered my squats, it kept tingling upon the lift and so i was reluctant to go hard.


    !!!
    #7
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/13 11:50:16 (permalink)
    How many sets do you think I should do of the dead lifts and squats? I do hack squats aswell.

    Yesterday was Cardio day. I went running about 2 miles at a steady pace around where we live. I wouldn't say I pushed it hard but was well knackered after it. I also took the time to investigate my arm routine. I am resting today and tomorrow and as you said Ryu, I will be adding the some HIIT routines in there. Anyway I dusted off the old bench in the garage and tried some new stuff.

    Skull Crushers. Wow, I bloody love these. I could feel some great burn on the tri's. I will definately throw these in. Question is how many and how heavy? It might take me a week to get that right. I practiced quite light with 18Kg, felt good.

    Incline curls. I have taken these from Mattsers routine (sorry mate) and doing the same. Obviously the weight is slightly lighter!
    5 x5 on each arm? is that enough?

    Preacher curls. simulated the preacher machine with good results. These are quite usefull.

    Seated Curls. This is something I kind of made up. Not sure if they are an actual routine! When curling, i feel I am not isolating my muscle groups as best as i can. what i mean is, it feels like something else is helping lift the weight. So I sat on the bench and curled (with a straight back) from my lap up to my upper chest. It felt really good that I was isolating my biceps.

    There are plenty of curls in there! but when i work my chest, my triceps get a hammering on the dips, so not to worry.

    Thanks for your advice here guys. Please feel free to slap in some comments. I am new to this game and could do with all the help I can get!!!
    #8
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/13 11:53:46 (permalink)
    woops Ryu, its meant to say 3 sets of squats!!!!! it should have been 3 x 3.
    #9
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/15 18:29:49 (permalink)
    Right, So I trained on Friday night and had Saturday and Sunday off. One of the best weekends of partying left me feeling jaded on Sunday, but it was well worth it.
    Suprisingly I stuck to my diet. I kept my protein up high, mainly from shakes and my carbs were quite rich too. I helped myself to plenty of water after drinking. Not even one hangover, proof that water is the cure.

    Today I was going to do the arms, but did my chest instead, as it was only 3 days since I did my arms last!

    Bench presses 4 X 5 (40Kg)
    Flyes 3 x 7 (18kg)
    Flyes Free 2 x 5 (20kg)
    Non weighted dips 4 x 8
    (Washed the car, sort of counts!!)

    I managed to do parallel bench dips, quite good. But I felt I was working my triceps more than chest muscles. I concentrated hard on my flyes, the form was excellent even though the weight as minor.
    All in all, not a bad day, I am starting some HIIT tomorrow, 1 of 3 times a week. I will most probably do my legs tomorrow. As my routine is kind of screwed, with me experimenting last week.
    #10
    Sessen Ryu
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    RE: Cozi's Holiday Countdown 2003/09/16 14:21:40 (permalink)
    Have fun HIIT - i'll be interested to hear how it works for you - how long is it till the all important hols? - 7 weeks? What kind of HIIT are you doing out of interest? I done some this lunchtime - front crawl length of swimming pool, v slow breast stroke back -- felt good

    Also, have you read James's article on losing fat and gaining muscle at the same time? Might be of interest to you. http://www.muscletalk.co.uk/losing-fat.asp
    #11
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/16 18:45:33 (permalink)
    I'll be interested to see how it works for me too! I was going to start with the suggested "sticky" on the beginner forum. We have a 10% incline for 300 yards around the back of our house. The lane goes for a about a mile into the middle of nowhere, with no one about. Its kind of ideal.

    Starting from the incline (about 1/4 of the way up the track):
    1 minute flat out and 4 minutes 60%. repeat for 25 minutes. I am going to give that a go twice a week and then a one more session (making it 3 sessions a week) at 60% constant. So just running mainly until I find a bit more time in my life to change the exercises.

    At the minute I only do 1 session a week, and to be honest I never put 100% in, so I am going to have to be totally comitted, but i'm sure it will all be worth it in the end.

    You a keen swimmer then Ryu? I wish i had time in my lunch to go to the pool! I wish I had time to go to the gym more often aswell!
    #12
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/16 18:56:04 (permalink)
    Today was back to the arms. Diet was good:

    8.00 - 100g oatmeal, whey shake
    10.30 - Tuna sandwich (1/2 tin tuna)
    12.00 - Tuna sandwiches (1 tin tuna), Grapes, 3 crisp breads
    2.30 - Double whey (34g protein)
    4.00 - Soya Protein shake (25g)
    5.00 - workout
    6.00 - Fish fingers, 3 boiled pot's, carrots, cabbage, gravy.
    6.30 - Weider Shake (32g protein)

    Still some food to have but today has been good for munch.

    Arm workout:

    Warm up: dumbell curls 2 x 10 light.
    Skull Crushers 4 x 8 (18Kg) a bit easy, will do 20kg next!
    Seated Barbell curls 3 x 8 (24Kg)
    Pushdowns 2 x 8 (30kg)
    Incline dumbell curls 4 x 8 (6kg) I know, well light, but couldn't do 8 reps of any higher! Wimp. Even though the weights were light, compared to everyone else on this forum, my form was spot on. I really felt a pump and the session was good. It was just a shame to look in the mirror afterwards and NOT see my arms bulging out of their skin!... ah well.... Keep going cozi....

    #13
    Sessen Ryu
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    RE: Cozi's Holiday Countdown 2003/09/16 22:13:29 (permalink)
    quote:
    At the minute I only do 1 session a week, and to be honest I never put 100% in, so I am going to have to be totally comitted, but i'm sure it will all be worth it in the end.

    You aint got long till your hols mate - get disciplined and get HIIT'ing three times a week!! If you wanna lose bf before your hols then HIIT is going to be key.

    15 minutes three times a week I think will be fine - if you wanna go 20, then great - but even three 10 minute sessions a week are gonna be more beneficial than 25 or even 30 minutes once a week.

    Just keep protein mega high and regular, as i'm sure you're trying to at the mo so you don't lose any hard earnt muscle.

    I was a keen swimmer at school - I got my name engraved in the school cup - best boy!! I was well chuffed, but I haven't been swimming for years (apart from diving off booze-cruise boats and swimming round in the Med) - so am gonna get back into it a little...
    #14
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/17 09:15:00 (permalink)
    "I was a keen swimmer at school - I got my name engraved in the school cup - best boy!!"

    My god you teachers pet! I kinda tend to sink mate. Our lass can float (suppose she's got two inflatables mind) and swim for Britain, but I pound away at the wave and end up coughing aload of chlorine.

    I'm ready matey. Gonna have my first session tonight, not sure whether to slightly train my legs first, but will probably do it fresh out of work. Looking forward to it actually. I will let you know how I get on. Cheers for your help and encouragement mate. It is really appreciated.
    #15
    Ironhead
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    RE: Cozi's Holiday Countdown 2003/09/17 12:47:19 (permalink)
    Looking good Cozi. Stick to it. Swimming is fantastic....I am doing it 3 times a week HIIt and its fcuking wckd. The fat seems to be coming off very nicely.

    Sessen, how did you get on with the old swim?
    #16
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/17 15:34:40 (permalink)
    Cheers Ironhead. I'm slowly getting my skinny frame into something respectable. I admit it takes time but this site has really helped me. A success story I will be.... The force is strong.......
    #17
    Sessen Ryu
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    RE: Cozi's Holiday Countdown 2003/09/17 15:47:49 (permalink)
    quote:
    Originally posted by Ironhead
    Sessen, how did you get on with the old swim?


    Alright mate. - After a warm up, I was front crawling the length of the pool as though I was being chased by a shark, then slowly breast-stroking, or back-crawling back.... -I'd then stop and get my breath back for about 30 secs-ish (unfit or what?!) - and go again. I didn't count how many times as I haven't been swimming for ages, just did as much as I felt I should (think it was around 12 times).

    I really enjoyed it as you can really give it some - and it's great on your joints. At the time I felt a bit of a burn on my quads, which I didn't expect, (no quad DOMS tho), but have detected a slight DOMS in my tris!

    Being in a pool is also a great recovery environment as the water takes your weight for you, allowing your muscles to relax.

    I'm going to carry on, just need some bloody goggles.

    Cheers.
    #18
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/17 17:15:11 (permalink)
    Go for It Ryu, Sounds like you are enjoying it. And at least you float, which more that i can say for me. I class the front crawl, as crawling along the bottom of the pool hoping somebody notices I'm struggling. Anyway, stick at it matey.
    #19
    cozi
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    RE: Cozi's Holiday Countdown 2003/09/17 17:30:42 (permalink)
    Right, here we go, the First Day of HIIT. Mark this as a historic occassion guys, its something I will never forget.......

    Anyway, the diet for today:

    8.00 - the regular whey shake with porridge
    10.30 - Chicken Salad sandwich, granary bread.
    12.00 - 2 chicken breasts diced and fried, put in a wholemeal pitta, with low fat mayo. Yum...
    2.30 - Protein bar (30g protein)
    4.30 - Double whey with water.
    5.00 - HIIT (oh dear, read on my fellow comedians...)
    6.00 - Double Whey with water.
    7.00 - Haven't decided yet.. probably chicken pasta.
    8.00 - still to have my regular whey tonight.
    9.00 - most probably a tuna sarni (granary).

    Right well thats the diet over with. For those of you who have been reading my journal, you will have seen Ryu tell me to get my arse in gear and do some HIIT. So today was the day...

    I decided to do a figure of eight around the housing estates. On the bends I would run at 60% or there abouts and on the straights I would go as fast as I possibly could.

    The first straight: I belted it down the home straight thinking I was in my lycra's, lunch box swaying in the wind, ran past two lovely birds (16ish, so just legal) and was feeling it after 20 seconds! I was puffing like an old train and when the straight was up, i coughed up:
    A used tampon, some green stuff, a small childs toy and a crap load of slime. I gave myself 15 secondsish (to recover? - no to study what was pouring off me).

    The second straight:
    Made it around the bends, put the foot to the floor, and ran flat out for 15 seconds before i was crawling like a girl. I kept going though, feeding myself water and thinking about how much of an unfit loser I really am.

    The third straight:
    Right, I've been running for about 18 mins, final straight, off I go, ran as hard and as fast as my legs, body, mind, shoes and vest would carry me. And I wasn't going anywhere!!! The full throttle had turned into a fast walk/limp. Oh dear.

    I managed to make it home, sat on the back step and was completly out of breath. I must have had 2 pints of water just sat there. Getting up was hard.

    So there you go. I did it. I will train the legs tomorrow (if they are still there) and go for it again on Friday.


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