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*** Der Journal ***

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DerMalePhonkMann
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2003/08/19 10:26:38 (permalink)
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*** Der Journal ***

This journal is purely for my benefit and for you to all laugh at my crappy lifts. Plus, veganlifter told me too... [:0]

The workout will be wholebody, 1 set per bodypart, twice per week. I'm giving up my beloved straps as well. Just started creatine. Here we go...

18/08 - 91kg

Diet

06.00 – 50g whey, 10g maltodextrin, 5g creatine

06.45 – ½ cup oats, ½ cup soy milk, 2 eggs

08.30 – 140g tuna, 2 wholemeal rolls, 4tsp mayonaise, lettuce

11.30 – 1/3 cup wholemeal pasta, 200g tomato puree, 10ml olive oil, meatballs (125g lean beef, 110g lean pork, 1 egg)

14.30 – 50g whey, 1/3 cup brown rice, 15ml rapeseed oil, 100g vegetables – Not ideal, but I didn’t have access to anything else!

16.45 – 50g whey, 40g maltodextrin, 5g creatine

18.15 – 170g chicken breast, 100g veg, 1/3 cup brown rice, 10ml rapeseed oil, 2tsp natural peanut butter

21.30 – 375g cottage cheese, 20ml flaxseed oil, 5g creatine

Drinks - 5 litres water, 2 cups coffee, 1 cup tea

About 4200cals and 350g protein.

Training

All weights in kg.

Squat – 8x60, 8x110
SLDL – 6x100 - damn grip gave way, the rolling of the bar gave me trouble
Wide Chin – 0x8 – on a wide (2”) bar, grip is getting better...
BB Row – 70x8 - you guessed it!
Dips (elbows out) – 30x6 - didn’t feel warmed up enough for these
Hang Cleans – 60x6
Close Grip Bench – 80x8
BB Shrug – 8x100 - no straps, easy
DB Curls – 6x45
Leg Press Calf Raise – 10x265
Decline Sit-up – 20
Pinch Grip – 15kg x 15secs

Absolutely gutted after this...
#1

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    veganlifter
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    RE: *** Der Journal *** 2003/08/19 10:49:31 (permalink)
    nice one mate!

    couple comments: I think usually people who do whole body in one session tend to alternate pulling/pushing movements, so it might be good to do dips after chins before rows.

    Also, hang cleans and shrugs both target traps - maybe worth having one on day 1 and the other on day 2? just a thought...
    #2
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/19 11:25:16 (permalink)
    Good idea with the dips/chin/rows thing.

    I was doing the hang cleans for delts... I do standing military, but I hate seated dumbell, might try standing dumbell. So:

    Day 1:

    Delts - Standing Dumbell
    Traps - Hang Cleans

    Day 2:

    Delts - Standing Barbell
    Traps - Barbell Shrugs

    Look better?
    #3
    veganlifter
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    RE: *** Der Journal *** 2003/08/19 11:46:39 (permalink)
    i think that looks much better yes.
    #4
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/19 11:56:40 (permalink)
    Cheers. Never done standing dumbell, should be interesting.
    #5
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/19 14:23:19 (permalink)
    My God I'm sore... my hams and lats are trashed!
    #6
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/20 09:13:04 (permalink)
    19/08

    Diet

    06.00 – 50g whey, 10g maltodextrin, 5g creatine

    07.00 – ½ cup oats, ½ cup soy milk

    09.00 - 140g tuna, 2 wholemeal rolls, 4tsp mayonaise, lettuce

    12.00 - Pasta and meatballs as per yesterday

    15.00 - 50g whey, 1/2 cup oats, 10g maltodextron, 5g creatine

    18.00 - 170g chicken breast, 100g veg, 1/3 cup brown rice, 10ml rapeseed oil, 3tsp natural peanut butter

    20.00 - 140g tuna, 1/3 cup wholemeal pasta, 200g tomato, 10ml olive oil

    22.00 - 375g cottage cheese, 20ml flax seed oil, 5g creatine

    Drinks - 4 litres water, 1 coffee, 1 vanilla diet coke

    Around 4200cals and 350g protein.
    #7
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/20 09:14:44 (permalink)
    These DOMS are killing me. I'll have to rethink a week off again!

    The creatine is puffing me up already. Be interesting to see how much water I hold at my next weigh in.
    #8
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/21 09:10:09 (permalink)
    20/08

    Diet

    06.00 - 50g whey, 10g maltodextrin, 5g creatine

    07.00 - 1/2 cup oats, 1/2 cup soy milk

    09.00 - 2 wholemeal rolls, 100g turkey, 100g ham, 3 tsp mayonaise, lettuce

    12.00 - 90g (dry) wholemeal pasta, 140g tuna, 200g tomato, 10ml olive oil

    15.00 - 50g whey, 1/2 cup oats, 10g maltodextrin, 5g creatine

    17.30 - 170g mackeral, 100g peas, 1 wholemeal roll, 1 apple

    20.00 - 250g turkey, 100g veg, 90g (dry) brown rice, 10ml rapeseed oil, 3 tsp peanut butter

    22.00 - 375g cottage cheese, 20ml flaxseed oil, 2 tsp peanut butter, 1 apple, 5g creatine

    Drinks - 4 litres water, 1 coffee

    Around 4200cals and 345g protein.
    #9
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/22 09:16:51 (permalink)
    21/08

    I was originally going to train today, but my lats and hams are still sore.

    Training

    HIIT – Shadow boxing (1 minute) followed by walking (2 minutes)

    Did 6 rounds of this (18 minutes) and I was absolutely stuffed. I was planning to do sprints, but my hams are still killing me. Much more fun than standing on a treadmill for 40 minutes though.

    Diet

    06.30 – 50g whey, 10g maltodextrin, 5g creatine

    07.30 – ½ cup oats. ½ cup soy milk

    09.30 – 2 eggs, 1 sausage, 1 bacon, 1 black pudding, tomatos, 25g whey, ½ cup oats

    12.30 – 2 wholemeal rolls, 150g tuna, 4tsp mayonaise

    14.30 – Muffin, apple, 5g creatine - this thing ruined my appetite for the rest of the day, bloddy work collegues bringing in ****....

    16.00 – 90g (dry) brown rice, 250g turkey, 100g veg, 10ml rapeseed oil, apple

    19.00 – 90g (dry) brown pasta, 150g tuna, 200g tomato, 10ml olive oil, apple, 3tsp peanut butter

    22.00 – 375g cottage cheese, apple, 20ml flaxseed oil, 3tsp peanut butter, 5g creatine

    Drinks – 5 litres water, 2 coffees

    Around 325g protein and 4200cals
    #10
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/27 10:34:46 (permalink)
    22/08

    Diet

    06.00 - 50g whey, 10g maltodextrin, 5g creatine

    07.30 - 1/2 cup oats, 1/2 cup soy milk

    09.30 - 1 egg, 1 bacon, 1 sausage, 1 black pudding, tomato, 1 wholemeal roll, 100g turkey

    12.30 - 375g cottage cheese, baked potato with baked beans

    15.30 - 90g (dry) brown pasta, 150g tuna, 200g tomato, 10ml olive oil

    17.15 - 50g whey, 40g maltodextrin, 5g creatine

    18.30 - 1/2 cup oats, 3 tsp peanut butter, 50g whey, 5g creatine

    21.30 - 170g mackeral, 90g (dry) brown rice, 100g veg

    23.30 - 150g tuna, 1 wholemeal roll, 3tsp mayonaise

    01.30 - 375g cottage cheese, apple, 5g creatine

    Drinks - 5 litres water, 1 coffee

    Around 4500cals and 350g protein

    Training

    All weights in kilos

    Rack Pull (no straps or belt) - 80x8, 140x5 - hams too sore to do deads, grip gave out on the sixth rep
    Leg Press - 240x8
    Close Grip Chin (palms facing) - 10x7
    DB Incline Press - 40x8, 70x8
    DB Row - 40x8
    DB Standing Military Press - 50x6 - these are the daddy of stability! nearly fell over on the first rep
    Hammer Curl - 50x8
    Dips (elbows in) - 10x7
    Leg Press Calf Raise - 280x10
    DB Shrug - 100x8 - no straps, nice
    Static Hold - 140x16secs
    Decline Situp - 16 - more incline than last time
    #11
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/27 10:35:43 (permalink)
    We'll just pretend Saturday and Sunday never happened shall we? [:I]
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    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/27 10:41:11 (permalink)
    25/08

    Diet

    10.30 - 50g whey, 10g maltodextrin, 5g creatine

    11.30 - 3 sausages, 6 egg whites, 10ml olive oil, 1/2 cup oats

    13.30 - 200g chicken, 15ml rapeseed oil, 100g veg, 90g brown rice

    15.30 - 50g whey, 1/2 cup oats, 3tsp peanut butter, 5g creatine

    18.00 - Same as 13.30

    20.00 - 3 Weetabix, 1/2 cup soy milk, 50g whey

    22.00 - 150g tuna, 65g (dry) egg pasta, 200g tomato, 10ml olive oil

    24.00 - 50g whey, 30ml flaxseed oil, 5g creatine

    Drinks - 5 litres water, 1 tea

    4200cals and 310g protein

    ****ty diet, but I couldn't face going out to the shops.
    #13
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/27 10:48:34 (permalink)
    26/08 - 92.5kg

    Holding a fair bit of water...

    Diet

    11.00 - 50g whey, 10g maltodextrin, 5g creatine

    12.00 - 65g (dry) egg pasta, 150g tuna, 15ml olive oil, 200g tomato

    14.00 - 200g chicken, 10ml rapeseed oil, 1/2 cup oats, 1/2 cup soy milk

    16.00 - 50g whey, 40g maltodextrin, 5g creatine

    18.00 - 200g chicken, 10ml rapeseed oil, 90g (dry) brown rice, 2tsp mayonaise

    20.30 - 200g chicken, 200g tomato, 15ml olive oil, 65g (dry) egg pasta, 1 apple

    23.00 - 375g cottage cheese, 1 apple, 30ml flaxseed oil, 10g maltodextrin, 5g creatine

    Drinks - 4 litres water, 1 diet coke

    Training

    All in kilos

    Squats - 60x8, 112.5x8
    SLDL - 102.5x6
    Wide Chins - 5x8
    Dips (elbows out) - 30x7
    BB Rows - 72.5x8
    Standing Military Press - 60x6
    Close Grip Bench - 82.5x8
    BB Curl - 40x8
    BB Shrug - 110x8
    Farmers Walk - 90x7 lengths of room - felt uber-ill doing these...
    #14
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/28 11:05:25 (permalink)
    27/08 - Bloody sore...

    Diet

    06.30 - 50g whey, 10g maltodextrin, 5g creatine

    07.30 - 1/2 cup oats, 1/2 cup soy milk

    09.30 - 2 eggs, bacon, black pudding, sausage, tomato, 1/4 cup oats, 25g whey

    12.00 - Wholemeal sub roll, 150g tuna, salad, 3tsp mayonaise, 1 apple

    15.00 - 65g (dry) egg pasta, 200g chicken, 15ml rapeseed oil, 200g tomato

    16.30 - Oat flapjack [:I]- I was going to be stuck at work with no food, so this was all that was at hand

    18.30 - 375g cottage cheese, 3 weetabix, 1/2 cup soymilk, 5g creatine, 1 apple

    21.00 - 375g cottage cheese, 1 apple, 10g maltodextrin, 5g creatine

    Drinks - 5 litres water, 1 coffee, 1 tea, 1 diet pepsi
    #15
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/28 14:18:53 (permalink)
    I want to get some more protein in at the second meal, not sure what though. Couldn't stomach eggs or meats, any novel ideas guys? Guess I could eat some more cottage cheese...
    #16
    veganlifter
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    RE: *** Der Journal *** 2003/08/28 14:38:33 (permalink)
    try some vegan food man!
    #17
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/28 15:38:57 (permalink)
    I do eat a lot of veg (just haven't listed it). Don't eat much in the morning though, I might cook up a batch of lentils and have a bit of that? Mmmm... lentils.
    #18
    DerMalePhonkMann
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    RE: *** Der Journal *** 2003/08/29 10:24:38 (permalink)
    28/08

    Diet

    07.30 - 50g whey, 10g maltodextrin, 5g creatine

    08.00 - 1/2 cup oats, 1/2 cup soy milk, 1 apple

    09.30 - 2 eggs, bacon, sausage, black pudding, tomato, 25g whey, 1/4 cup oats

    12.30 - 1 wholemeal sub roll, 150g tuna, 3tsp mayonaise, salad

    15.30 - 200g chicken, 90g (dry) brown rice, 15ml rapeseed oil, 100g veg

    18.30 - 50g whey, 2 Weetabix, 1/2 cup soymilk, 1 apple, 5g creatine - late home from work, needed something fast!

    20.00 - 90g (dry) wholemeal pasta, 200g tomato, 10ml olive oil, 75g lean pork mince, 175g lean beef mince

    23.00 - 375g cottage cheese, 20ml flaxseed oil, 1 apple, 10g maltodextrin, 5g creatine
    #19
    royandhg
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    RE: *** Der Journal *** 2003/08/29 10:35:43 (permalink)
    I really enjoy hard boiled eggs without the yoke and grilled chicken drumsticks. You've probably tried it, but I thought I'd mention it.
    #20
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