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RoyandHG's progress journal

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royandhg
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2003/08/28 09:05:42 (permalink)

RoyandHG's progress journal

Hi everyone,

I've been training for a while. I've been into "weights" and bodybuilding for quite some time but only started getting serious around the end of 2001. This is approx 2 years on. I used to lift weights when I was younger and grew a little, but thanks to the internet found out about rest, diet & nutrition etc... which made me realise that those younger years were almost a waste of effort if I didn't take the time out to sleep / eat properly.

In Oct2001 I was around 54kg. Of the many "milestones" I remember reaching were 60kg in the first few months, then mid sixties about a year later. I hovered around 67kg for what seemed like an eternity. Finally in the last few months (since about May) I changed Gyms and was able to blow out (albeit with a lot of fat ) to about 75kg. I'm now off the creatine and down to around 72-73kg and in a fat burning stage for a while.

I'll keep this up for a few weeks and start a smaller 6-week bulking phase which I plan to end around mid October and then go lean for Summer (Sydney weather lol!). I've got these pics to post up (well if I can find a way to put them up lol!).

cheers.
#1

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    royandhg
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    RE: RoyandHG's progress journal 2003/08/28 09:16:39 (permalink)
    Sorry! Didnt know what I was doing!!!

    I dont know if it lets you link outside freewebs website so you have to go here: http://www.freewebs.com/royandhg/

    http://www.freewebs.com/royandhg/
    #2
    JiGGa
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    RE: RoyandHG's progress journal 2003/08/28 10:16:58 (permalink)
    there not showing
    #3
    royandhg
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    RE: RoyandHG's progress journal 2003/08/28 10:45:30 (permalink)
    Sorry JiGGa. I can't seem to post pics directly :( does anyone know of a free webhost that allows you to post images via sites other than their own domain?
    #4
    DGee
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    RE: RoyandHG's progress journal 2003/08/28 14:43:06 (permalink)
    i can see the pics. How tall are you? You look alot bigger than 72kg mate!
    #5
    slimbag
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    RE: RoyandHG's progress journal 2003/08/28 15:08:47 (permalink)
    hey you look big for you weight, I'm 6ft and 75kg and have the feeling I'm way smaller than you. Your pics made me feel like sh-t.
    #6
    DerMalePhonkMann
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    RE: RoyandHG's progress journal 2003/08/28 15:40:57 (permalink)
    LOL @ your name. Classic. You look pretty solid mate, how tall are you?
    #7
    royandhg
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    RE: RoyandHG's progress journal 2003/08/29 01:13:15 (permalink)
    Hi guys. I am 5'4"-5'5" depending on how generous I want to be to myself :). EDIT: 166cm is 5'5½ so i'll just round up to 5'6

    I've only started training my legs a month ago. They haven't seen any action. Pretty much all my gains were upper body the past few years. It was soo bad, I was struggling on 25kg on hamstring exercises the other week.

    I guess that is also why I jumped up from about 69kg to 72/73kg in a month, as I started leg training and there are all those initial beginner gains to be had.
    post edited by royandhg - 2005/05/16 18:49:59
    #8
    royandhg
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    RE: RoyandHG's progress journal 2003/08/29 02:11:44 (permalink)
    I've posted up some stats on the page. I'm not exactly sure of the way to measure waist and chest, but basically you just wrap the tape measure around you is what I did.

    My legs are pretty darn skinny. I'll be working on that and arms as my 2 areas of focus.

    My current schedule is (roughly):

    Monday: Chest & Tri's day
    Tricep Pulldowns - 3 sets (30lbs x 15, 70lbs x 10, 100lbs to fail)
    Shoulder Press (machine) - 3 sets (45lbs x 15, 80lbs x 10, 120lbs to fail)
    Tricep (behind head thing with dumbell) - 3 sets (55lbs x 15, 80lbs x 10, 100lbs x 8)
    Shoulder Presses (dumbells x2) - 3 sets (30lbs x 10, 50lbs x 10, 70lbs x 10)
    Chest on dumbell incline (dumbells x2) - 4 sets (50lbs x 15, 120lbs x 10, 160lbs x 8, 200lbs x 8)
    Chest on machine (wierd machine, no poundage values) - 3 sets (quarter rack x 10, half rack x 10, 3-quarters of rack to fail).
    Shoulder Shrugs (60lbs x 10, 120lbs x 10, 180lbs x 10)
    Quick Ab crunches, 2 sets x 20 reps.

    Wednesday: Back & Bi's day
    Lat Pulldown 4 sets (80lbs x 15, 160lbs x 10, 220lbs x 8, 260lbs to fail)
    Lat Raises (assisted) - 3 sets (50kg help x 15, 40kg help x 10, 25kg help to fail)
    Biceps pulleys (both arms together) - 3 sets (light x 15, medium x 10, heavy to fail - dont know #'s)
    Individual Bicep curls - preacher - 2 x 3 sets (25lbs x 10, 35lbs x 10, 45lbs to fail) - normal grip, then again with hammer grip.
    Quick Ab crunches, 2 sets x 20 reps.

    Friday: Legs
    Squat Rack - still experimenting. Just going easy and progressively higher.
    Hamstring machine - 20kg warmup, 30kg x 10, 40kg to fail.
    Donkey Calf Machine - early stages yet. Just going easy and figuring out poundages.
    Quick Ab crunches, 2 sets x 20 reps.
    #9
    JiGGa
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    RE: RoyandHG's progress journal 2003/08/29 08:54:40 (permalink)
    I can see them now :)
    Awesome chest, I love ppl who don't overtrain on shoulders.
    You must have done many dips in the past? such nice outer chest.
    No deadlifts in back routine? no chin ups?

    *would like to see pics of your back and legs*
    #10
    royandhg
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    RE: RoyandHG's progress journal 2003/08/29 09:44:22 (permalink)
    JiGGa: I posted a pick of my back. I must have taken 10 photos they are all blurry and the flash just shows itself (cos its via my bedroom mirror!!) so I have to take it with a strong flood light from the side.

    I also posted a pic of my legs. Super tiny! lol! Perhaps if I really push legs in a few months they'll be ok for wearing shorts. Atm I am always wearing baggy pants cos it looks silly how out of proportion it is. Any idea how much my legs will have to grow to look okay? 5kg? 10? (ouch!).
    #11
    royandhg
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    RE: RoyandHG's progress journal 2003/08/29 09:57:54 (permalink)
    JiGGa: Actually I haven't done dips since I moved to the new gym cos they don't have a nice set of dipping handles. Yes, at the old gym I used to do dips. I'd tie up to 80lbs to a weight belt and do dips x 8. I totally forgot about them! I'd better put those back in to my schedule.

    I hope to get a bit more cut over the next few weeks. Been drinking those Nestle Espresso's - a few a day, and mixing them in as the base for the whey protein shakes.

    If anyone can give me some advice on legs, and or anything else in my schedule it would be greatly appreciated. I've put down as much detail as I could. As for nutrition, well I'm actually pretty bad compared with what I've seen on the forums. I don't count calories or protein... I just have a few protein shakes a day and eat as much as I can, but now that I'm not in that bulking up phase I need to diet properly. Last time I did this (around January) I became quite weak and lost muscle mass. I tried low carbs etc. Now hopefully I can get a good rhythm going with the caffeine, protein, low carb diet I am on.
    #12
    DerMalePhonkMann
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    RE: RoyandHG's progress journal 2003/08/29 14:26:59 (permalink)
    quote:
    If anyone can give me some advice on legs, and or anything else in my schedule it would be greatly appreciated.

    Squats, SLDLs and a calf exercise, say 3 sets each is all you need.
    #13
    royandhg
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    RE: RoyandHG's progress journal 2003/08/30 04:23:05 (permalink)
    what are SLDLs? Something Dead-Lifts?

    you think the hammies exercises is too much of an isolation exercise for beginner legs? if so i'll strike them off my next workout and do the SLDLs.
    #14
    royandhg
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    RE: RoyandHG's progress journal 2003/08/30 04:33:17 (permalink)
    just did some research. stifflegged dead lifts. i hope its not too harsh on my back so i'll go easy.
    #15
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