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Hot!Rogerthedog journal

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rogerthedog
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2003/12/15 15:23:45 (permalink)

Rogerthedog journal

I've changed my routine quite a lot recently. I have less exercises and have changed the split around after an awfully long time.
So, I thought I'd record it and see how it goes.
I've had a month or so and it's gone pretty well so far. My weight is static but I am getting stronger.

My current routine:

Mon: Legs and abs
Squat, 3 sets of 6.
Leg curl, 3 sets of 6.
Calf raise, 3 sets of 25.
Sit ups, 2 sets of 15.

Tue: Chest and arms
Bench press, 3 sets of 6.
Incline dumbell press, 3 sets of 10.
Alternate dumbell curl, 3 sets of 10.
Dips, 3 sets of 10.

Fri: Back and shoulders
Bent over row, 3 sets of 10.
Deadlift, 1 set of 6, 1 set of 3.
Chins, 3 sets of 10.
Seated dumbell shoulder press, 3 sets of 10.
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    ANGEL DELIGHT
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    RE: Rogerthedog journal 2003/12/15 22:33:54 (permalink)
    Good Luck with it Rogerthedog!
    #2
    rogerthedog
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    RE: Rogerthedog journal 2003/12/16 08:39:26 (permalink)
    Thanks Angel!
    Last night was legs. Squatting went well. What was weird was that at the end of my leg session I had major doms in my lats. I trained lats heavy on friday but had no ache until right at the end of my leg workout, during calf training.
    #3
    ANGEL DELIGHT
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    RE: Rogerthedog journal 2003/12/16 17:45:26 (permalink)
    May be that is why it is called "Delayed onset muscle soreness" ROG! LOL. Yours was delayed a bit longer than the average doms tho.
    #4
    rogerthedog
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    RE: Rogerthedog journal 2003/12/17 11:14:23 (permalink)
    LOL. Yup, I thought about it after I posted , train friday and get soreness on monday...not that strange. I think I noticed it because it came on really quickly. I was fine, then I did my leg session and then it felt like I'd been mugged and beaten all over my back with baseball bats!

    For bench last night I got 1 set of 4 at 140 and then a set of 6 and a set of 5 at 130.
    That first set has been stuck around 4 reps for a while, although the next two (lighter) sets have been increasing in reps.
    I'm not sure whether I should be patient with the 140 or maybe change it. Either go down to 135 or go up to 150. Dunno...
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    PdB
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    RE: Rogerthedog journal 2003/12/17 14:34:43 (permalink)
    Roger -

    I know it's a pain to record your full diet, but I would be interested to read what your average diet consisted of (rough idea).. ?

    And a question if I may, why do you see fit to rep 10 for bicep curls and other exercises and 6 etc for others?

    cheers



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    richyd
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    RE: Rogerthedog journal 2003/12/17 14:37:14 (permalink)
    Rogerthedog im no expert mate but maybe u could try straight sets with a set weight id go 135 until u can do 3x6 then up it.Thats what i do and find it works well.Looks like where benching about the same mate ill be doing 135 nxt week.GOOD LUCK MATE!
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    rogerthedog
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    RE: Rogerthedog journal 2003/12/17 17:11:07 (permalink)
    quote:
    Originally posted by richyd

    Rogerthedog im no expert mate but maybe u could try straight sets with a set weight id go 135 until u can do 3x6 then up it.Thats what i do and find it works well.Looks like where benching about the same mate ill be doing 135 nxt week.GOOD LUCK MATE!



    When I increase the weight I only increase the first set until I can get 6 with it. Once I can get 6 reps with set 1 I use the same weight for the 2nd set. Until then I use the old weight for the 2nd set.
    Does that make sense?

    The reason I do it that way is that if I can get 3 sets of 6 on 130, if I went up to 140 my 3 sets would be something like 4, 3 and 2 reps.
    My way gives me a bit more volume.

    What kind of reps do you get when you increase the weight?
    #8
    rogerthedog
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    RE: Rogerthedog journal 2003/12/17 17:21:16 (permalink)
    quote:
    Originally posted by PdB

    Roger -

    I know it's a pain to record your full diet, but I would be interested to read what your average diet consisted of (rough idea).. ?

    And a question if I may, why do you see fit to rep 10 for bicep curls and other exercises and 6 etc for others?

    cheers




    Hi PdB,

    I can tell you what I had yesterday. That was fairly typical:

    Breakfast: TMOF whey (about 55grms of protein).
    Mid morning: Two fried eggs in a bap.
    Lunch time: 750ml bottle of Yop.
    Afternoon: Some sugar, bar of chocolate.
    Post workout: TMOF whey (about 55grms of protein).
    Dinner: Large pizza (or chicken curry or something...)
    Supper: Bowl of cereal

    Looking at it like that, it seems fairly lame . The TMOF shakes help quite a bit.

    For the other question I just find that different exercises suit different numbers of reps. I like squatting for low reps but low rep bicep curls just end up giving me joint problems.
    Other exercises, like incline dumbell press and calf raises I have to keep higher reps because of the shortage of weight in my gym. Oh for a perfect gym...
    #9
    richyd
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    RE: Rogerthedog journal 2003/12/17 17:32:59 (permalink)
    I do sets of 5 and normally get 5 on first set then 5 or 4 then 4 or 3 try and get atleast 12 in total
    #10
    rogerthedog
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    RE: Rogerthedog journal 2003/12/18 09:23:26 (permalink)
    Ah...5x5. I suppose it does guarantee you a level of volume.
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    PdB
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    RE: Rogerthedog journal 2003/12/19 15:32:43 (permalink)
    quote:
    Originally posted by rogerthedog

    quote:
    Originally posted by PdB

    Roger -

    I know it's a pain to record your full diet, but I would be interested to read what your average diet consisted of (rough idea).. ?

    And a question if I may, why do you see fit to rep 10 for bicep curls and other exercises and 6 etc for others?

    cheers




    Hi PdB,

    I can tell you what I had yesterday. That was fairly typical:

    Breakfast: TMOF whey (about 55grms of protein).
    Mid morning: Two fried eggs in a bap.
    Lunch time: 750ml bottle of Yop.
    Afternoon: Some sugar, bar of chocolate.
    Post workout: TMOF whey (about 55grms of protein).
    Dinner: Large pizza (or chicken curry or something...)
    Supper: Bowl of cereal

    Looking at it like that, it seems fairly lame . The TMOF shakes help quite a bit.

    For the other question I just find that different exercises suit different numbers of reps. I like squatting for low reps but low rep bicep curls just end up giving me joint problems.
    Other exercises, like incline dumbell press and calf raises I have to keep higher reps because of the shortage of weight in my gym. Oh for a perfect gym...




    Thanks Roger - interesting diet! :-) Apart from (what must be) 2 x 2 scoops of whey a day, your diet is pretty Joe Bloggs. Are you gaining well from eating like this? If TMOF shakes are saving the day it says a LOT about the quality of their protein... :-)

    #12
    rogerthedog
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    RE: Rogerthedog journal 2003/12/19 15:46:02 (permalink)
    I'm not currently gaining any weight but I am getting slightly sharper and my strength is increasing.
    Each whey drink is 3 scoops, and I believe it's 18gms per scoop.

    I know my diet is crap, but it's better than it was . Imagine that diet without the whey but a sh*tload more carbs! It is odd, but with a diet which included probably 80 grams of protein per day I still managed to get up to 17 stone!

    What would you change in my current diet?
    #13
    richyd
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    RE: Rogerthedog journal 2003/12/19 16:16:38 (permalink)
    17 stone thats really good with that sought of diet u must have some awesome genetics imagine what u woulg gain if u eat better mate?????what sought of bf are u at 17 stone??????
    #14
    rogerthedog
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    RE: Rogerthedog journal 2003/12/19 16:23:44 (permalink)
    Pretty high m8, high teens.
    Eg: http://www.gingertom.com/fitness/pics20020625/frontdoublebicep.htm
    That was about 18 months ago.
    #15
    Knighty
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    RE: Rogerthedog journal 2003/12/19 16:44:20 (permalink)
    I HATE YOU, I HATE YOU, I HATE YOU!!! LOL!!
    No offence mate, but how can you grow so well on this diet?![:(!]
    Just gonna throw a spanner into the works and make a few suggestions if you don't mind...


    I find the easiest way of getting variety and into the diet is to pick a carb source: -

    Bread(Wholemeal+Granary are better)/Pasta(Wholewheat is better)/Rice(Brown and Wholegrain are better)/Spuds/Oatmeal

    a protein source: -

    Eggs+Egg whites/Poultry/Red meat/Fish/Whey/Milk/Cottage cheese

    and a fruit or veg of your choice.

    Pick one of each from the above and eat every 3 hours.

    Now if we take what you ate yesterday and make a few changes...
    quote:


    I can tell you what I had yesterday. That was fairly typical:

    Breakfast: TMOF whey (about 55grms of protein).+ A Big bowl of porridge with chopped fruit

    Mid morning: 4 Whole eggs dry fried or boiled in a wholemeal/granary bap + a big salad

    Lunch time: A Pint of milk + A scoop of whey + Fruit

    Afternoon: Home made big fella's protein bar + Fruit

    Post workout: TMOF whey (about 55grms of protein).

    Dinner: Brown rice + Chicken + Veg

    Supper: Bowl of wholewheat cereal(Bran flakes, weetabix, shreaded wheat, etc.) + A tub of cottage cheese





    Just a few changes there...not what I would eat personally because I don't mind eating whole foods every 3 hours, but I don't know your daily schedule and it's a fact that supps are much more convinient than digging into chicken, pasta and veg.

    Any questions mate, don't hesitate to ask...I'm a sad bastard with nothing better to do than help people with their diet so will be glad to help [:p]
    #16
    TREBOR
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    RE: Rogerthedog journal 2003/12/19 16:55:11 (permalink)
    Roger have you ever done any direct work for your traps they look massive in the pics.
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    richyd
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    RE: Rogerthedog journal 2003/12/19 17:06:53 (permalink)
    Quite impessive mate i guess thats u entering a show how did u get on in it mate???Im interested as im about 17st 13-14bf and thinking about entering a show nxt year.Whats sought of weight did u compete at??How much weight did u lose???What was your bf when u competed?????
    #18
    Meatball
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    RE: Rogerthedog journal 2003/12/20 15:12:37 (permalink)
    you've got a lot stronger m8.. i was always amazed that your chest looked so good in those old pics with a 120kg bench!

    imo stick at 140 for sets of 5 thats what im doing
    #19
    rogerthedog
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    RE: Rogerthedog journal 2003/12/20 16:32:55 (permalink)
    Knighty: For step 1 I'll certainly add in some porridge with breakfast and change the choccy in the afternoon to something better. Protein bar and fruit sounds good. I'll see how I get on with that and then fine tune :-) Cheers.

    Trebor: Thanks m8. I haven't done any direct trap work for years. I have done lots of heavy bent over rows, and just started deadlifting again.

    Richyd: I did last years Mr Hercules in Colchester as a novice. I came third but it should have been at least 2nd :-) The judging was a bit off. Backstage I thought I'd pipped Catmeatchunks to first. Then at the call outs I thought something was wrong. Then I got third. It was close between me and Catmeat, but the bloke who beat us was effing awful - had legs like pipe cleaners.
    I dropped from 17 stone to 13 st 3 in 14 weeks prep. Not sure what bf% was but it still could have been lower . You should definately do a show. It's hard work and the rewards are nothing - but it's still an adventure.

    Meatball: I think you're right - I'll stay at 140 and be a little more patient. It'll come. Cheers.

    #20
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