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Smiddy's progress journal

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smiddy
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2004/01/03 09:54:53 (permalink)
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Smiddy's progress journal

right Pep's this is for my benefit more than yours, you can just pass comment and advise when you feel like it.

I am starting bulking on the 5th January 2004, i have gradually been increasing my calories in the past two weeks so my body can adapt better and not put on so much fat.

Stat's
Age:19
Height:+-180cm
weight: (will weigh on the 5th)
Bf%: (will measure on the 5th)
Neck: (will measure on the 5th)
left Bicep: (will measure on the 5th)
right Bicep: (will measure on the 5th)
Chest: (will measure on the 5th)
Stomach: (will measure on the 5th)
Left Leg: (will measure on the 5th)
Right Leg: (will measure on the 5th)
Left Calf: (will measure on the 5th)
Right Calf: (will measure on the 5th)

Goal: to be around 180-200lb solid muscle with minmal BF%(5%-8%)
Current: around 180lb with 15-16% BF so i am around 150-155lbs of lean body mass, i therefore need to put on around 30-40lbs of muscle!

I want to achieve my goal as quickly as i can, with out overtraining, and without useing PH's or steroids.

Supplements:
Reflex Instant Whey
Reflex Instant Mass
2X multivit
2X pure ephedra(500mg, 40mg ephedar alkaoids per cap)
2X caffeine caps(200mg caffeine anhydrous per cap)
2X chromium Picolinate(200mcg per cap)
Humagro(9 pellets a day)*
HGF-1(15 drops a day)*
*have been slated for getting these because you all think they are crap, using them anyway weather they work or not...better to use them then chuck them in the bin!
L-Glutamine (20g a day)
Creatine (10g a day)*
*i don't think i am a creatine responder, just using the left over creatine i have until i get my Swole V2 from the states, should be here next week!

I have ordered 2 bottles of Syntax Guggulsterone and 2 bottles of 6-oxo, basically when i was a wee boy i was a fat rat, and so taking these to help my thyroid gland, boost my testosterone and help get rid of any excess estrogen i might have in my body. getting these in next week from the states.

right my basic diet looks like this
6:30am 24g 2hey protein in water
7am 25g whey protein with 80g oats + 400ml skimmed milk(+-70g carbs, 40g protein)

10am Homemade weight gainer - 300ml skimmed milk, 70g oats, 10g peanut butter, 40g instant whey (+-60g carbs, 50g protein, 13g fat)

12:30pm 90g wholegrain rain/Basmalti brown rice + 170g chicken/turkey/fish/meat and fibrous veg(+-60g carbs, 40-45g protein)
or
100gwholewheat pasta + 170g chicken/turkey/fish/meat and fibrous veg(+-60g carbs, 45-50g protein)

2:30pm homemade weight gainer (+-60g carbs, 50g protein, 13g fat)

5pm workout

6pm(postworkout) Instant Mass (65g carbs, 52g protein)

7:30pm 300g baked potato + 170g chicken/turkey/fish/meat and fibrous veg(+-50g carbs, 40-45g protein)

10:30pm 30g micellar casein(25g protein)
BED.....
Altogether 375g carbs and 301g-320g protein = 2704 - 2780 calories
this is excluding fat, will have 3 caps fish oil and 1 tablespoon of sesame seed oil plus fat found in the food will equal around 50g - 60g fat = +- 500 calories

my training split is based around cashman's routine, 4days on 3 days off
monday: chest/triceps/abs
tuesday: back/biceps
wednesday: abs/45 minutes of cardio(60-65% max heart-rate)
thursday: shoulders/traps
friday: legs/abs
saturday: 45 minutes of cardio(60-65% max heart-rate)
sunday: 45 minutes of cardio(60-65% max heart-rate)

will post the actual workout on the day, weights used, what exercises etc

will also take a pic of my on monday and post it so you can see my progress, will post a new picture on the 5th of every month...

...all i have to say now is wish me luck!
#1

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    Yib
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    RE: Smiddy's progress journal 2004/01/03 17:54:08 (permalink)
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    quote:
    Originally posted by smiddy

    weight: (will weigh on the 5th)
    Bf%: (will measure on the 5th)
    Neck: (will weigh on the 5th)
    left Bicep: (will weigh on the 5th)
    right Bicep: (will weigh on the 5th)
    Chest: (will weigh on the 5th)
    Stomach: (will weigh on the 5th)
    Left Leg: (will weigh on the 5th)
    Right Leg: (will weigh on the 5th)
    Left Calf: (will weigh on the 5th)
    Right Calf: (will weigh on the 5th)



    i just found it funny that ur going to 'weigh' ur chest, stomach, legs, calves, and biceps...lol

    Sounds like this is going to be an interesting journal...good luck with it

    wut kind of cardio r u going to do on those three days, and r u really going to do abs 3x a week???
    #2
    smiddy
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    RE: Smiddy's progress journal 2004/01/03 18:23:15 (permalink)
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    LOL just changed it TY YIB!
    doing stationary bike cardio
    ab's workout is like so
    3x15 reverse crunch
    3x15 torso twist
    3x15 weight crunch

    i like working my ab's it feels nice, but with this routine i know i can workout them three times a week without overtraining, the above routine is for monday and friday, on wenesday it is
    3x15 Ab swing(that machine thing)
    3x15 oblique crunch
    3x15 sit ups

    wednesday is a lighter abs session then monday and fridays
    #3
    Scourge_of_God
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    RE: Smiddy's progress journal 2004/01/03 18:42:22 (permalink)
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    What do your workouts look like?

    ...and why so much creatine/glutamine per day? Doesn't most of that just run through you?
    #4
    smiddy
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    RE: Smiddy's progress journal 2004/01/03 19:21:10 (permalink)
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    Workouts are based around Cashman's routine will post my workout day by day when i do them, first will be on monday, just trying to use up my creatine before my swole v2 arrives next week, i take three heaped measures of l-glutamine one pre-workout, one post-workout, one before bed, i put down 20g cos i have heaped measure so it is an esitmante to how much i use it might be fore it might be less, heck it ain't going to do me no harm!
    #5
    smiddy
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    RE: Smiddy's progress journal 2004/01/03 19:51:01 (permalink)
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    just going to post my workout plan in advance incase there is something that needs to be changed.

    Monday Workout - Chest/Triceps
    5 Min warm-up Always do 1 set 20 reps warm-up for each body part
    Bench press - 4 sets 6-8 reps
    Dips - 4 sets 6-8 reps (last set to failure)
    pec dec - 4 sets 6-8 reps (last set to failure)
    lying Skull Crushers - 4 sets 6-8 reps (first set warm up)
    Tricep Cable pushdowns 4 sets 6-8 reps (last set to failure)
    one arm cable pushdowns 4 sets 6-8 reps (last set to failure)
    reverse crunch 3 sets 15 reps
    torso twist 3 sets 15 reps
    weight crunch 3 sets 15 reps

    Tuesday Workout - Back/Biceps
    5 min warm-up
    back extentions 4 sets 6-8 reps (last set to failure)
    Bent Over One Arm cable Rows 4 sets 6-8 reps
    Lat pulldowns 4 sets 6-8 reps (last set to failure)
    Chins 4 sets 6-8 reps (last set to failure)
    arm curl 4 sets 6-8 reps
    barbell curl 4 sets 6-8 reps (last set to failure)
    one arm cable curl 4 sets 6-8 reps (last set to failure)

    Thursday Workout - shoulder/traps
    5 min warm-up
    Seated Dumbell military press 4 sets 6-8 reps
    Lateral cable raises (side) 4 sets 6-8 reps (last to failure)
    Lateral cable raises (front) 4 sets 6-8 reps (last to failure)
    Dumbell shrugs 4 sets 6-8 reps (last set to failure)

    Friday workout - Legs/abs
    5 min warm-up
    leg press 4 sets 6-8 reps
    leg extension 4 sets 6-8 reps (last set to failure)
    hamstring curl 4 sets 6-8 reps (last set to failure)
    Calf Raises 4 sets 8-10 reps (last set to fail)
    reverse crunch 3 sets 15 reps
    torso twist 3 sets 15 reps
    weight crunch 3 sets 15 reps

    what do you think?

    #6
    BrizoH
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    RE: Smiddy's progress journal 2004/01/03 20:38:07 (permalink)
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    Where in Scotland are you from mate? I.m in Glasgow

    For a mass builder there's an awful lot of isolation exercises there, when IMO you should be going for heavy compounds. Any reason why you aren't squatting or deadlifting?

    If you are going to use that routine I'd put weighted dips as the first exercise on monday as I think it's the best mass builder, then DB bench (personally after that I do military press and no direct tricep work - I couldn't if I wanted to)

    Tuesday's I would put chins first (or instead of your one arm cable rows why not use bent over barbell row). But by not deadlifting I think you are missing out on THE mass builder.

    Thursday - for shoulders I only press (BB or DB depending on my mood). Personally, I don't do any direct trap work as I think deads hit them plenty but DB shrugs won't hurt

    Friday - my choices would be Squat, SLDL, then your ab work.

    Might be worth having a peek at Frankie NY's 5x5 routine

    Your about the same weight as me, I'm planing a bulker in Feb so it'll be good to see how you get on.
    #7
    smiddy
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    RE: Smiddy's progress journal 2004/01/03 21:08:58 (permalink)
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    my gym doesn't have a squating or deadlift option, so have to make do with leg press and deadlift, i have based my workout on what is avalible in the gym.

    Iam in Glasgow, Kirkintilloch

    i would love to do all those exercises but have based my workout as best i can with the equipment i can use, crap gym, iam moving to bristol in june and going to buy a power rack/cage bench and weights .... perfect gym until them i have to do with this. ty for the advise anyway!
    #8
    smiddy
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    RE: Smiddy's progress journal 2004/01/03 21:12:01 (permalink)
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    my gym doesn't have a squating or deadlift option, so have to make do with leg press and deadlift, i have based my workout on what is avalible in the gym.

    Iam in Glasgow, Kirkintilloch

    i would love to do all those exercises but have based my workout as best i can with the equipment i can use, crap gym, iam moving to bristol in june and going to buy a power rack/cage bench and weights .... perfect gym until them i have to do with this. ty for the advise anyway!
    #9
    ap
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    RE: Smiddy's progress journal 2004/01/04 17:50:45 (permalink)
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    Good luck mate, your diet looks really good. I'll be interested to see how the Swole goes for you as I'm thinking of buying some myself soon.
    #10
    smiddy
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    RE: Smiddy's progress journal 2004/01/04 18:52:18 (permalink)
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    TY Ap been working hard on my diet...i love sports nutrition, find it fun making up wacky meals that look like they will give you a heart attack just looking at it but is infact the healthiest thing you can put in your gob! Hoping Swole arrive either tomorrow or tuesday, fingers cross customs don't tax it but have asked www.bodybuilding.com to not put my invoice in the box and instead send it via e-mail and place a note inside the box saying 'Contains gift items with a value less then $20' this has worked for others give it a try if you order stuff from america!
    #11
    smiddy
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    RE: Smiddy's progress journal 2004/01/05 08:54:22 (permalink)
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    Right the time has come and i am raring to go!

    just taken pics
    http://photos.yahoo.com/smiddyrules

    DON'T Laugh!
    i am totally out of shape! i use to be fit and more muscular but last year feb i had a skiing accident an broke my left ribs, ripped my left quad and riped my right hamstring and glute!

    So i was pretty much out of the gym most of last year, only got back begining of november!

    I got on the scales this morning, 181.6lbs 15.9%BF (according to the Tanita scales, and 10%BF according to the Accumeasure fat track 2 calipers) i think the scales might be the closest to the truth!

    got my measurements

    neck: 15 inches(pencil neck!)
    left Bicep: 12 1/2 inches relaxed/ 14 inches flexed
    right Bicep: 12 1/2 inches relaxed/ 14 inches flexed
    Chest: 40 1/2 inches relaxed/ 41 3/4 expanded
    Stomach: around the belly button 34 inches
    Left Leg: 23 1/2 inches
    Right Leg: 23 1/2 inches
    Left Calf: 15 inches
    Right Calf: 15 inches


    #12
    tbowman
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    RE: Smiddy's progress journal 2004/01/05 14:19:39 (permalink)
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    quote:
    For a mass builder there's an awful lot of isolation exercises there, when IMO you should be going for heavy compounds. Any reason why you aren't squatting or deadlifting?


    Precisely what I was thinking. You must find a way to do squats and deadlifts or your progress is going to be harder IMO.
    30 lbs of lean mass is going to take several years of hard work and dedication to both diet and training, but don't be discouraged
    and stick with it. Good Luck!
    #13
    smiddy
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    RE: Smiddy's progress journal 2004/01/05 15:57:22 (permalink)
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    My gym hasn't got a squat or deadlift facility! ****e gym i know, but iam moving in june/july and getting a home gym asap when i have moved then there is no stopping me! ty for the support!
    #14
    TheMasterPlan
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    RE: Smiddy's progress journal 2004/01/05 18:59:50 (permalink)
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    quote:

    I want to achieve my goal as quickly as i can, with out overtraining, and without useing PH's or steroids.

    Supplements:
    Reflex Instant Whey
    Reflex Instant Mass
    2X multivit
    2X pure ephedra(500mg, 40mg ephedar alkaoids per cap)
    2X caffeine caps(200mg caffeine anhydrous per cap)
    2X chromium Picolinate(200mcg per cap)
    Humagro(9 pellets a day)*
    HGF-1(15 drops a day)*
    *have been slated for getting these because you all think they are crap, using them anyway weather they work or not...better to use them then chuck them in the bin!
    L-Glutamine (20g a day)
    Creatine (10g a day)*


    thats a big list of magic beans mate!
    you say
    quote:
    heck it ain't going to do me no harm!


    and while that may be so, Id still say beware of sticking every wonder supplement you can find into your body. Admittedly none of them will strike you down dead, but they've all got to be processed by your organs. Id place more emphasis on training and diet, than on the supps.
    good luck with this!
    L.


    #15
    smiddy
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    RE: Smiddy's progress journal 2004/01/05 20:37:59 (permalink)
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    it look and sounds a lot doesn't it but it isn't that much, hell it is definatly doing something good for me! just had my first proper workout today after christmas!

    I was really shock how strong i got during the time off, not saying the 'magic beans' are the reason, but combined with the bulking diet i have go so strong! really chuffed!

    Also got 6-OXO and the guggul in today, 3 caps of 6-oxo at night with micellar casein, 3 caps guggul 1 at breakfast, lunch and dinner. so more 'magic beans'

    todays workout, after i did the workout i went back to ever machine and found my 1Rm for each machine

    Did 1 warm-up set for each body part, 20 reps
    Bench Press 4 sets 6-8 reps: 45kg 8/8/8/8 1RM 65kg (45kg was to easy so doing 55kg next workout)
    Dips 4 sets 6-8 reps(last set to failure): 0kg 8/7/6/7
    Pec Dec 4 sets(last set to failure): 40kg 8/8/8/12 1RM 60kg(going for 50kg next workout)
    Laying bench skullcruchers: 4 sets 35kg 8/8/8/8 1RM 55KG(going for 40kg next workout)
    Tricep cable pushdowns: 4 sets(last to failure) 50kg 8/8/8/20 1RM 65kg(try 60kg next workout)
    One arm cable pushdowns: 4 sets(last to failure) 15kg 8/8/8/8 1RM 25kg(go 20kg next workout)
    Reverse crunch 3x15
    torso twist 3x15 @ 40kg(try 45kg next workout)
    weighted crunch 3x15 @ 50kg(try 55kg next workout)

    #16
    ivan
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    RE: Smiddy's progress journal 2004/01/06 15:16:47 (permalink)
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    Good diet you good their pal! keep up the good work. I've just started a new workout and diet.
    #17
    smiddy
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    RE: Smiddy's progress journal 2004/01/06 20:19:11 (permalink)
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    Today was back and biceps. here's how i got on

    Back extensions 4 sets 6-8 reps (last to failure - L2F) 100kg(max machine goes to) 8/8/8/18
    one arm cable rows 4 sets 6-8 reps 30kg 8/8/8/8
    lat pulldown 4 sets 6-8 reps 55kg (L2F) 8/6/6/6
    Chins 4 sets 6-8 reps 40 kg(L2F) 8/6/6/6
    arm curl 4 sets 6-8 reps 35kg 8/6/6/6
    barbell curl 4 sets 6-8 reps 50kg (L2F) 8/6/6/6
    one arm, arm curl 4 sets 6-8 reps 12.5 kg (L2F) 8/6/6/6
    #18
    smiddy
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    RE: Smiddy's progress journal 2004/01/08 20:13:56 (permalink)
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    on wednesday did 40 minutes bike at average 130bpm....easy!
    today thursday weight training
    shoulders and traps
    Seated Shoulder side press 4 sets 6-8 reps 35kg 8/8/8/8 try 40kg next workout
    Lateral cable raises side 4 sets 6-8 reps L2F 10kg 8/8/8/7 same next workout
    lateral cable raises front 4 sets 6-8 reps L2F 10kg 8/7/6/6 same next workout
    upright cable rows 4 sets 6-8 reps 30kg 8/8/8/8 try 35kg next workout
    #19
    smiddy
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    RE: Smiddy's progress journal 2004/01/09 20:35:29 (permalink)
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    friday legs and abs
    Leg press 130kg 8/8/8/8 140kg n/w
    Leg extensions L2F 70kg 8/8/8/12 75kg n/w
    Leg curls L2F 70kg 8/8/8/9 75kg n/w
    calf raises L2F 60kg 8/8/8/12 65kg n/w
    reverse crunch 15/15/15
    torso twist 45kg 15/15/15 stay
    weighted crunch 55kg 15/15/15 stay
    #20
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