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Monkey's Long Term Journal!

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Monkey_Magic
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2003/12/30 12:52:38 (permalink)

Monkey's Long Term Journal!

Hi all,

Well its been a while, my last journal didnt go too well, slacker! but this one will .

My background is I am 28, married with 2 young children and am currently on my first year of a degree in Radiography so timetable is all over the place and family is a priority.

My long term plans are as follows:

1. I intend to loose about a stone and a half in body fat for the first part of the new year, bringing me down to 17 stone.

2. After completion of above, I intend to go heavier on the weights, maybe more volume, we shall see. This is intended to pack more muscle on in time for the summer months.

I have recently started playing for my town at rugby (prop) and have increased cardio as a result of that.

will post stats when i do them later!

My routine is a bit of a mixed bag really, I have taken aspects from HIT that worked for me like I will only be doing an all over body workout twice a week with plenty of rest (growth time!!!) but each of the workouts will use diff exercises as detailed below. Dropsets will be used for the majority of exercises. I am comming off creatine for a while so we shall see how that goes.

My diet is my achilles heal so feel free to comment, in fact feel free to critique any part of my posts as it will always be welcome!

My Diet:
Breakfast
cereal + milk

Mid morning
choc alpen bar
apple

Lunch
2 Tuna and mayo sarnies

Dinner
50g rice
400g Chicken
half jar health options S&S Sauce

TRAIN

Supper
cereal + milk

all in Kg's.(inclusive of bar)
My Routine

Workout 1 - Tuesdays
Smiths Bench Press 10x90kg, 8x100kg, 6x110kg
Seated Row 12x80kg, 12x120kg, 12x120kg
Upright Row 10x10kg, 8x25kg, 6x30kg
Bicep Concentration Curl 12x15kg, 12x15kg, 12x15kg
Squat 10x85kg, 8x105kg, 6x125kg
Hip Adductor Machine 12x50kg, 12x50kg, 12x50kg
Hip ABductor Machine 12x50kg, 12x50kg, 12x50kg

Workout 2 - Fridays
DB Flyes(wieghts for each DB)12x20kg, 10x22.5kg, 8x25kg
Deadlift 10x105kg, 8x125kg, 6x145kg
Front Smiths Shoulder Press 8x45kg, 8x45kg, 8x45kg
Tricep PushDowns 12x30kg, 12x40kg, 12x50kg,
12x60kg, 5x90kg, 5x90kg,
12x50kg, 12x40kg
Leg Extension Machine 8x60kg, 8x65kg, 8x70kg
Calf Raises 12x100kg, 12xstack, 12xstack
Straight Bar Bicep Curl 10x45kg, 10x45kg, 10x45kg

Mondays
Rugby Training 1.5 hours

Tuesday
Weights workout 1
Stationary Bike 30mins

Wednesday
Stationary Bike 30mins

Thursday
Rugby Training 1.5 hours

Friday
Weights workout 2
Stationary Bike 30mins

Saturday
Rugby Match

Sunday
Stationary Bike 30mins


There you have it. I give it to you to slaughter or praise as you see fit!

Keep lifting,

Monkey!
#1

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    kinkymisspinky
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    RE: Monkey's Long Term Journal! 2003/12/30 17:24:26 (permalink)
    i'm relatively new to this but i'll give it a go...

    need more protein early in the day.

    i'd add some egg whites to breakfast, oats instead of cereal (unless you're eating branflakes, weetabix, shredded wheat etc)

    lose the alpen bar (wolf in sheeps clothing- loaded with sugar), have some protein - shake, cottage cheese, tuna, chicken etc instead. you might want to add some carbs in there too - that looks like a very small snack, even for me and i weigh 60kg.

    need more veg throughout the day.

    replace evening cereal with cottage cheese.

    don't know much about sport specific training, so ignore me if i'm talking BS!
    why are you doing whole body workouts? if i could only lift 2 days a week i'd split upper and lower.

    arrange exercises in largest to smallest muscle group order (eg squat first, biceps last).

    lose the smith machine and the abductor/adductor machines. you're doing leg extension but no leg curl? chins?

    not sure what rep range you should train in for rugby purposes (i'm sure someone else will be able to tell you) but 12 reps seems a bit high.

    btw - is 'monkey magic' from the story 'journey to the west'?? i used to watch it all the time as a kid (mandarin chinese version, not the japanese version).

    good luck!

    #2
    Monkey_Magic
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    RE: Monkey's Long Term Journal! 2003/12/30 18:48:00 (permalink)
    Kinkymisspinky-

    i'm relatively new to this but i'll give it a go...

    need more protein early in the day.

    i'd add some egg whites to breakfast, oats instead of cereal (unless you're eating branflakes, weetabix, shredded wheat etc)

    lose the alpen bar (wolf in sheeps clothing- loaded with sugar), have some protein - shake, cottage cheese, tuna, chicken etc instead. you might want to add some carbs in there too - that looks like a very small snack, even for me and i weigh 60kg.

    need more veg throughout the day.

    replace evening cereal with cottage cheese.

    don't know much about sport specific training, so ignore me if i'm talking BS!
    Yep. I agree on the diet, good advice!

    why are you doing whole body workouts? if i could only lift 2 days a week i'd split upper and lower.

    I have really good genetics and great recovery. I NEED to work each muscle group twice a week!!!

    arrange exercises in largest to smallest muscle group order (eg squat first, biceps last).

    Too true! Thats exactly what I did today, I thought id better get the squat out of the way with max effort & energy.
    lose the smith machine and the abductor/adductor machines. you're doing leg extension but no leg curl? chins?

    I train alone so smiths is safest and and couldnt live without it! Abductor and adductor are rugby specific cus of sidestepping when ploughing forward on a run, they give me great groin power. no leg curl because deadlifts and rugby training are more than enough to stimulate growth for my hamstrings. No chins cus of my size. I would only be able to do 1 set of 5 even with 18.2 inch arms that I have.

    not sure what rep range you should train in for rugby purposes (i'm sure someone else will be able to tell you) but 12 reps seems a bit high.

    Again, good genetics enabling me to work at that rate. If I did less, I would just be maintaining

    btw - is 'monkey magic' from the story 'journey to the west'?? i used to watch it all the time as a kid (mandarin chinese version, not the japanese version).

    Lol. Its from the show Monkey! you know the one with pigsy(the gay pig thing) and sandy and tripitaka

    good luck!

    Thanks for your good advice
    #3
    Monkey_Magic
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    RE: Monkey's Long Term Journal! 2003/12/30 18:57:38 (permalink)
    Tuesday 29 December 2003

    Did workout 1 today and am completely fcuked. Squats were good, very pleased. Concentration curls were disapointing as I had to lower the weight to a puny 12.5kg DB but on the plus side when you do these slow and with plenty of negatives, boy do they do the job on your forearm too! awesome exercise.

    I think I might invest in COC #1 soon as I would like to include some grip work to help the deadlift come on abit, any suggestions for that would be great!

    Diet today has been crap in the sense that I have 0 appatite (sp) right now. Had a recovery protein bottle at the gym to give me a kick, seemed to do the job.

    Going to do 30 mins on the bike in a min.

    Regards,

    Monkey.
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    kinkymisspinky
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    RE: Monkey's Long Term Journal! 2003/12/30 20:39:57 (permalink)
    fair enough regarding adductor/abductor... ever tried plie squats, side lunges, squatting with feet narrow?

    still urge you to drop the smith. i train alone too but don't use the smith. sometimes i ask someone to spot me, otherwise i stop short of failure.

    chins work back. there are several guys at my gym your size and bigger, one with 20 1/2 inch arms that still do them. one set of five is better than none.

    i think you'd gain more strength if you trained at a lower rep range. since i've been training around 6 reps i've definitely gotten much stronger.

    was thinking about your diet earlier - it looks like you get about 150g protein from chicken/tuna. i'm roughly half your weight and 150g is my absolute minimum. you can go to fitday.com to check your cals and macronutrient breakdown.

    my grip is a bit crap too. i'm going to start doing static holds.

    i know this because i'm chinese: monkey is an old chinese fairy tale (originally called 'journey to the west') you probably watched the japanese version. pigsy wasn't gay (if anyone was gay it was that tripitaka!), pigsy was a hedonist, he loved women and food. they were going to india to get buddhist scrolls. useless fact: obviously monkey et al were not real but these scrolls actually exist in china, also a few are missing - if you've ever watched to the end of the show you'll know they were riding on the back of a turtle, managed to drop a few into the water which they couldn't retrieve, hence missing scrolls in china.
    #5
    majorinsano
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    RE: Monkey's Long Term Journal! 2003/12/30 21:09:22 (permalink)
    i also have no spotter but at the moment im doin incline dumb bell presses and weighted dips - these are both very good - maybe you could try them ?

    i agree with kinky in that to gain mass you would prob be better doin lower reps and more weight

    also although coc are great for crushing grip they wont really help in deadlifting so maybe try farmers walks or static holds

    Major
    #6
    Monkey_Magic
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    RE: Monkey's Long Term Journal! 2003/12/30 23:53:08 (permalink)
    Kinkymisspinky-
    I cant live without the smiths BP!!!!!!. How sad I am. The smith machine allows me to go to absolute positive failure, of which I wouldnt be able to do anyway else safely.

    I would rather do Seated Rows that really hits my back and also preserves my biceps (moreso than chins would) for other exercises.

    I agree that chins are the altimate back exercise though.

    My diet does suck at the mo. I get 2421 cals, 221.5g protein, 31.6g fat, 287.8g carbs per day. I am going to stick with this until desired weight has been reached.

    It's been years since I watched Monkey. Great show and very bad but good dubbing

    Thanks for your advice.

    Major-
    I dont want to do DB incline press because that would hit the upper pectoral and anterior deltoids rather than the general pectoral area which already gets hit on the front shoulder press etc.

    I think I will drop the reps and raise the weight though, will see how the next 2 weeks go!

    Farmers walks or static holds sounds just the ticket. Will include them after the 2 week evaluation period as with everything!

    Thanks for your advice.

    Regards,

    Monkey
    #7
    T-Bone123
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    RE: Monkey's Long Term Journal! 2003/12/31 10:10:59 (permalink)
    Barbell Rows would be better than Seated Row.
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    Monkey_Magic
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    RE: Monkey's Long Term Journal! 2003/12/31 10:21:38 (permalink)
    ok. Ill check it out!

    Regards,

    Monkey
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    Monkey_Magic
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    RE: Monkey's Long Term Journal! 2003/12/31 13:47:03 (permalink)
    Feeling very sore this morning after squatting yesturday, normal DOMS though.

    I shall do some abb work tonight after 30 mins stationary bike.

    I am paying particular attention to my energy levels today to see if my diet is reasonable for me.

    I will probably invest in the 15kg whey after in th near future to up my protein, as I am doing lots of rugby training etc I think it would be a good idea as a muscle preserver.

    Must go now,

    Monkey
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    kinkymisspinky
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    RE: Monkey's Long Term Journal! 2003/12/31 18:32:52 (permalink)
    IMHO flat bench is far superior to smith... but its your choice. agree with major re. dips and dumbbells.

    yep, agree with tbone re. bent row. i know you said you want to save biceps, but not quite sure what you want to save them for - go heavy on chins/bent rows etc then you only need a few sets biceps.

    if you know your diet sucks why are you sticking with it?? :)
    #11
    Scourge_of_God
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    RE: Monkey's Long Term Journal! 2003/12/31 19:18:55 (permalink)
    I've said it before on this board but you must have missed it, so I'll say it again (just to make sure I don't understate it...)

    The Smith machine is the largest waste of a lifters time every devised by man, beast or supernatural entity. It is the single most vile, sickening and malformed piece of equipment I have ever had the misfortune of training near - It bastardises and twists the big lifts, turning them from veritable strength-building monsters into a complete waste of energy. Unless you are picking the Smith up and benching it, it won't do you much good. It is the Antichrist of hardcore lifting. The Smith is your enemy. Personally, I would rather chew my own arms off than train with the Smith. The only positive thing I can say about the Smith is that it keeps all the wasters away from the free weights so I don't have to wait around to use them. Death be to the Smith machine. Did I mention the potential damage to joints/ligaments it can cause?

    Seriously though... The only kind of person who 'needs' the Smith machine is someone who cares more about what people think about how much they are lifting than about the efficacy of their training. Even if you have to drop a load of weight from your bench to use free weights without squashing yourself, you'd make better gains than on the smith. But you need to train to 'absolute failure' to make gains? No you don't, but if that's how you want to train why not ask someone else in the gym for a spot? I train by myself but I still do loads of free weights benching, sometimes at 90-100% of my 1RM. Even though there is a Smith machine in the gym.

    Rant over...

    Apart from that, I agree with everyone who's suggesting that you up the weight and cut down the reps. If you want to do a greater volume, keep the number of reps per set low and just increase the number of sets. Also, if you want to hit your hips, try kneeling squats instead of the hip abductor.

    What exactly are you training for? I've got a few more ideas for you, but they would depend on what your aims are (I don't mean 'lose x kg bodyweight, lift x much more, add x inches to muscle y - I mean strength vs. aesthetics.)
    #12
    Monkey_Magic
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    RE: Monkey's Long Term Journal! 2003/12/31 19:41:15 (permalink)
    WOW, Serious flaming!

    Firstly I agree about free weights being better than smiths but I am not going to risk my 1 rep max on a free bench when noone is around! I wont compromise my safety like that. I am not a twat who trains my ego, I train my body! and safely. I agree with you about the joint issue but I dont fancy 110kg landing on my chest either. I should explain that my gym is crap! It has good spit and sawdust equipment but lacks big staff! when I train, their are hardly anyone about to spot me and the pimple at the desk would struggle on 20kg :). Its a no hoper.

    That said, I would love some further advice. My overall aims are strength, but with improved strength comes greater muscle mass so its a bonus I guess.

    I train for rugby so I want to be a bigger mofo and stronger. If you could help me in this I would be eternally greatfull.

    Regards,

    Monkey.
    #13
    Scourge_of_God
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    RE: Monkey's Long Term Journal! 2003/12/31 20:51:52 (permalink)
    Mate... I'm not flaming you, just the Smith machine.

    Personally, I would be perfectly happy with my little sister spotting me for a new 1RM. If I'm going for 130kg but can't make it, I'm still gonna be exerting 125kg or so on the bar. All your spot has to do is add that little bit extra in order for you to finish the rep - You don't need someone huge to spot for you as long as you aren't trying to bench a weight which is so much heavier than your 1RM that its not even funny. Also, you won't be trying to lift your 1RM v. often in training and if you're just moving from the Smith to the free weights, your 1RM will be one helluva lot lower than 110kg, I promise you. Honestly... Ask one of the other guys in the gym to spot you. Or, if your gym has got all the kit, bench in the power rack, with the safety bars just below the height of your chest when its inflated. If you fail the rep, breathe out, drop weight, slide out from underneath bar. There must be something else you can use other than the smith...
    ...and what about the shoulder press. You can definitely do them with free weights.

    Apart from that...

    Workout:Split
    First thing you might want to change is your split. I know you want to gain strength, but if you're doing it for rugby, there's not much point in training just before your Saturday match (if you're training so hard for the game that you damage your performance in the match, that's not much use). My suggestion would be to go with:

    Monday: Rugby
    Tuesday: Weights + Cardio
    Wednesday: Weights + Cardio
    Thursday: Rugby
    Friday: REST!!!
    Saturday: Match
    Sunday: Weights (+ Cardio)

    Also, I would really try to avoid all body workouts. You get better workouts if you avoid them. I'd go with a squat session on Tuesday, a bench session on Wednesday and something else on Sunday (deadlift or oly lifting would be my suggestion).

    Workout:Exercises
    I'll try to keep this vague so you can make your own routine - If I try to be too prescriptive, I'll just end up giving you an exact copy of my routine.

    I would always, always, ALWAYS, keep the number of reps per set below six and keep the weight between 60-90% of your 1RM. Try to avoid fixed weights, machines, cables and other frippery if you can.

    Tuesday (squat)
    *You just gotta have squats. Gotta. If you don't squat, go home now.
    *You gotta have goodmornings here. And they have to be heavy. I'm talking about 60-80% of you 1RM on the squat, unless you've never done them before and are just learning the technique. I usually put these last, but some people prefer them earlier in the workout.
    *I would argue, although some people would disagree, that you need some kind of isolation exercise for the hamstrings here. Glute-ham raises are better than ham curls if you can do them.
    *Apart from those things, everything else is basically up to you as long as it targets the legs and/or posterior chain. You could do another type of squat (front/box), deadlifts or oly lifts if you don't do them on Sunday, lunges, leg press, extensions etc.
    *I'd lose the hip abductor/adductor exercises if you can. Kneeling squats will target the same muscles.

    Wednesday: Bench
    *You need to bench. Period.
    *Apart from that, its difficult to prescribe other exercises as what you should be doing depends on where you stick in the bench. Floor presses, board presses, block presses, half presses and tricep work are good for the top half of the bench.
    *Bottom-position presses, dynamic effort work amd shoulder work are good for the bottom half of the bench.
    *Decline press and shoulder press are useful to mix things up.
    *I usually do abs on my bench day at the end of the session.
    *Do skullcrushers instead of pushdowns.
    *Don't overemphasise the importance of the bicep. It's a fairly pointless muscle with little potential for moving big weights. Train it on your bench day, but don't do more than four sets on it.

    Sunday: Your choice
    *Here I would primarily be looking at deadlifting if you want to focus on brute force, oly lifts if you want to look at speed and power.
    *Add some other lifts to that. You should kinda have an idea of what I would recommend.
    *I'd recommend also using this day to 'mop up' and train whatever you feel you didn't do to your satisfaction earlier in the week or take a day off if you feel knackered.

    Cardio:
    What's with the cycling? You ride a bike around the rugby pitch? I'd do cardio that is specific to your sport... Get running. I would be looking at endurance-style jogging once a week and sprint-style training once a week if you can get somewhere to do it. The relative importance of these will tend to change depending on which position you play - What no. are you?

    Maxes:
    Every 4-8 weeks, I'd set aside one week for new maxes i.e. on that week max. on the squat on Tuesday, max. on the bench on Wednesday and max. on whatever your primary exercise is on Sunday. Do no other weights for that week. Take a week completely free of lifting the week after maxing. Launch back into your routine the week after.

    I'd love to give you some more advice but I have other places to be right now. Maybe another time.
    #14
    Monkey_Magic
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    RE: Monkey's Long Term Journal! 2004/01/01 11:20:28 (permalink)
    OK guys, point taken.

    Im going to drop the smiths machine entirly!

    I will drop tricep pushdowns in favour of skullcrushers.

    I will also do more sport specific cardio like sprint work but shall keep the bike for fat burning purposes.

    The diet is working out well for the time being (except protein but will up as said earlier).

    I cant train on a sunday to to family commitments but I shall go away and think of a suitable split for me, breaking down into 3 day maybe.

    I am still very sore from tuesday which is very unusual for me.

    I shall post my new routine sometime today.

    Thanks for your help, by the way I am a prop!

    regards,

    Monkey
    #15
    Scourge_of_God
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    RE: Monkey's Long Term Journal! 2004/01/01 18:16:23 (permalink)
    quote:
    Originally posted by Monkey_Magic

    Im going to drop the smiths machine entirly!


    Good man.
    quote:

    I will also do more sport specific cardio like sprint work but shall keep the bike for fat burning purposes.


    As you're playing prop, sprint training will probably be a secondary concern to endurance training - You aren't going to get hold of the ball very often, so you're not going to need a great turn of speed. What you will need to do is be able to keep moving for 80 minutes constantly to be wherever the ball is. That said, a prop with a fair amount of pace will be v. dangerous. When you do get around to sprint training, make sure you've got rugby in mind - Not much use training for 100m, as you're never gonna sprint that far in a game. You want to be looking at 20m and 40m sprints (the focus will be not so much on speed as on acceleration).

    The split is a nuisance because you don't want to train Friday and Saturday either, which leaves you trying to fit three weights sessions (Monday, Tuesday, Thursday) and two rugby training sessions (Monday, Thursday) into four days. Depending on how tough the rugby is, it might not be a problem or you might want to drop one session pw and up the volume on the other two.

    Diet: Food
    Ideally, you probably want to up the number of meals per day so that you are eating some kind of complex carbs and a decent amount of protein (at very least 20g) every 2-3 hours. You also want to have some whey as soon as you get up. Protein should come more from natural sources i.e. food, if you want to put on weight and more from supplements if you want to lose weight. You want to be looking at 1g protein per lb bodyweight minimum and preferably as much as 1.5g/lb. Try to get your food protein more from white meat than red (pork cooks white, but it is classified as 'red' meat). It would also be good to have some protein last thing before you go to bed (casein for preferance due to its slow absorbtion rate). You also want to have whey and some kind of simple carbs immediately (15 mins or less) post-workout. Apart from the post-workout meal try to eradicate all sugars and simple carbs (except fructose) from your diet. Avoid maltodextrin (even though it's a complex carb) if you're trying to lose weight.

    Right... Those are the ideals, but obviously they aren't always convenient, but you want to stick to them as best you can.

    Diet: Supplements
    1) Whey protein - Great stuff. High BV, fast absorbtion rate. Use immediately upon waking and post-workout. Apart from that, use it to supplement your food intake to achieve your daily protein quota.

    2) Creatine Monohydrate - Why are you dropping creatine?!!?! It's approximately the only supplement that has been conclusively proved to be useful for almost everyone and it's extremely cheap compared to most other things. Will increase strength and energy levels.

    3) Glutamine - Useful for decreasing recovery times, although I'm not sure of the exact scientific explanation because it seems to change everytime I look. Might be useful if you think you're running the risk of overtraining.

    4) Calcium caseinate - Comparitively low BV and v. slow absorbtion rate. Because of this, it has a few very specific uses, apart from which it is inferior to whey. Useful pre-workout and just before you go to bed.

    5) Ephedra - Good for a pre-workout and pre-match boost (stimulates CNS, helping you lift more) and for decreasing bf% (increases metabolism).

    Apart from those, most other supplements have debatable or unproven benefits, so I would stick to the basics. Whether or not you are prepared to pay for all these things is another matter, but I've put them in approximate order of importance for you.
    #16
    Monkey_Magic
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    RE: Monkey's Long Term Journal! 2004/01/01 21:11:56 (permalink)
    Thanks Scourge.

    Here are the changes.

    My Diet:
    Breakfast
    25g scoop of whey in water (upped to 50g protein when big bag comes!)
    cereal + milk

    Mid morning
    choc alpen bar
    apple

    Lunch
    25g rice
    200g chicken
    quarter jar health options S&S Sauce

    Mid afternoon
    1 Tuna and mayo sarny

    Dinner
    25g rice
    200g chicken
    quarter jar health options S&S Sauce

    TRAIN

    post training
    1 perfect protein bottle recovery drink (76g carbs, 500ish cals, 50g protein)
    1 Tuna and mayo sarny

    Supper
    cereal + milk

    all in Kg's.(inclusive of bar)
    My Routine

    Workout 1 - Tuesdays
    Squat 6x95kg, 6x115kg, 6x135kg
    Bench Press 6x60kg, 6x70kg, 6x80kg (experimental due to smiths migration!)
    Chin Ups 5xBodyweight x 3 sets (experimental due to first attempt)
    Upright Row 6x35kg, 6x55kg, 6x60kg
    Static holds 2x40kg Dumbells as long as posible x 3

    Workout 2 - Fridays
    Dips (elbows in for chest) 5xBodyweight x 3 sets (experimental due to first attempt)
    Deadlift 6x125kg, 6x145kg, 6x155kg
    Front Shoulder Press 6x25kg, 6x35kg, 6x45kg experimental due to smiths migration!)
    Scullcrushers 6x30kg, 6x35kg, 6x40kg (all plus bar!)
    Calf Raises 12x100kg, 12xstack, 12xstack

    I have excluded lag extensions because I should train them tommorow but am still sore from tuesday squats so no need for them!

    Changes flyes for dips because of your advice people!

    Dropped the abductor/adductor.

    exchanged the seated rows for chin ups but will add t-bar or seated rows if chins are poor initially!

    Added static holds to increase to build more forearm/grip power so that my deadlift grip will be improved over time.

    A fundamentally different routine that I shall assess for a month but feel free to add your comments again

    The diet is more spread out as Im having major difficulties with appatite right now but I shall persevere!

    Also back on the creatine!

    Regards,

    Monkey
    #17
    ice_mach
    Pro-Member
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    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: Monkey's Long Term Journal! 2004/01/01 21:18:58 (permalink)
    how comes no olympic liftin?
    #18
    T-Bone123
    Pro-Member
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    • Status: offline
    RE: Monkey's Long Term Journal! 2004/01/01 23:12:48 (permalink)
    Routine is looking better already - better rep range and no smith machine.

    Are you doing the front shoulder press seated or standing by the way?
    #19
    Monkey_Magic
    New Member
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    • Location: Huntingdonshire
    • Status: offline
    RE: Monkey's Long Term Journal! 2004/01/01 23:19:46 (permalink)
    Seated mate, I think id fall over if I did them standing

    No oly lifting cus no one to show me how!

    Regards,

    Monkey
    #20
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