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Steadys Journal - 11 months into training! pics pg. 4 & 5

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steady89
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2011/04/03 22:04:04 (permalink)
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Steadys Journal - 11 months into training! pics pg. 4 & 5

having recently started the frankie ny push pull legs split i thought it'd be a good idea to have a progress journal for reference furthur down the line, i've been training for around 6 month - started mid october 2010 having just left royal marines recruit training, i had done 7 months in recruit training and left weighing around 13 stone but looked very skinny, i started training with a 4 day split, chest, back, shoulders and arms, not training legs at all until recently and not really doing many compound lifts, such as the deadlift and squats.
 
after training for 12 weeks i took some photos after the gym so obviously pumped up from my workout..    
   
http://img707.imageshack.us/i/img00008201012142102.jpg/
 
made some decent gains, i then changed my workout to chest & biceps, back & triceps and shoulders, again very rarely training legs, usually doing cardio once a week and sometimes a challenging circuit taken by the personal trainer at my gym.
 
i have now wrote a diet down, eating 4 meals a day usually 40-60g protein per meal and also a weight gain shake with 100g added oats and a 50g whey after training aswell as creatine.
 
tomorrow i am going to work out how much protein, carbs, fats and cals i am taking in daily approx as my diet doesnt tend to change much, i weigh around 14 stone 5 lbs and quite lean, i am looking to get to 16 stone in around 12 weeks before cutting for around 6 weeks just before i goto magaluf in early august, only want to cut to around 15 and a half stone and then i'll bulk again, height 6'1.
 
current supplements are:
 
multivitamin
cod liver oil
calcium  + vitamin D
gaba
jack3d
phd l glutamine
milled oats
MP bedtime extreme
CNP pro mass gainer
MP whey protein
MP creatine monohydrate
 

 
post edited by steady89 - 2011/08/26 17:09:47
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    steady89
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    Re:18 weeks for a beach body! 2011/04/04 11:30:42 (permalink)
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    worked out my daily intake today.
     
    i used a dietting calories counter to work out my maintenance calorie intake which came up with just over 3000 calories a day, training 5 days a week intensely.
     
    what i've been taking in as of the last couple of months..
     
    3,700 - 4,000 calories a day
    225g - 280g protein a day
    530 - 580g carbs a day
     
    they differ slightly because of the 50g whey + 50g oats i add in on training days 3x a week, also the slight difference of my last cooked meal.
     
    if anything needs to be altered on my diet to bring areas up or down then anyone can feel free to let me know as i'm not sure about anything like this.
     
    i'm been putting on around 0.5lb per week since beginning of training, i'd say very much the majority being muscle down to very little bodyfat gain.
     
    training back later, love and hate relationship with deadlifts, only been doing them around 2 month, grips becoming a bit of an issue now, both hands were quite ****ed after last weeks pull day, the skin came off by left hand on chin ups and a blood blister on my right, hopefully my hands will get used to it over the coming months!
     
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    steady89
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    Re:18 weeks for a beach body! 2011/04/04 22:47:35 (permalink)
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    pull day
     
    deadlifts
    150kg - 5 x 5
     
    bent over barbell rows
    85kg - 5 x 5
     
    barbell curls
    45kg - 5 x 5
     
    personal best on deadlifts, i've been increasing the weight by 5kg a week for the last 7-8 week and think i'm going to have to stick to this weight for 2-3 week now and then increase slowler, otherwise form may suffer slightly, grip is an issue now, its tore the skin from my hand twice now, quite painful to keep training with so don't fancy going even heavier just yet!
     
    post edited by steady89 - 2011/04/05 10:40:35
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    nGH
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    Re:18 weeks for a beach body! 2011/04/04 23:14:17 (permalink)
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    can you post what you're eating mate?
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    steady89
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    Re:18 weeks for a beach body! 2011/04/05 10:49:51 (permalink)
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    my diet looks like this..
     
    meal 1 - 800 cals, 48g protein, 127g carbs
    4 x weetabix with large banana (300ml milk)
    30g whey and 50g oats (in water)
    * multi vits creatine and l glutamine taken in a morning except creatine in PW shake on training days.
     
    meal 2 - 680 cals, 58g protein, 89g carbs
    beans (410g) and tuna (129g drained)
    2 slices of 50/50 bread
     
    meal 3 - 620 cals, 45g protein, 107g carbs
    pasta (110-120g dry weight) & tuna (129g drained)
    1 x banana
    cucumber, tomatoes, sweetcorn usually thrown in with pasta
     
    meal 4 (pre workout) - 780 cals, 44.5g protein, 125g carbs
    CNP Pro mass gainer (50g) and 100g oats (in 1 pint of milk)
     
    post workout shake - 395 cals, 45g protein, 35g carbs
    50g whey and 50g oats (in water) + creatine and l glutamine
     
    meal 5 - post workout meal
    this is my biggest meal of the day, always good protein from usually fish, chicken, turkey etc carbs come from pasta, jacket potates etc
    800 cals, 30-40g protein, 80-100g carbs (estimated)
     
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    steady89
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    Re:18 weeks for a beach body! 2011/04/05 19:40:16 (permalink)
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    cardio today
     
    did a very short warm up on the rowing machine to warm my back and legs up from yesterday then did 30 minutes on the treadmill on a 8.0 incline and 5.5kph, heartrate was around 130.
     
    after that, went to do abs for 15 minutes, doing a circuit consisting of weighted crunches, weighted oblique twists and crunches one after another on the decline sit up bench, followed by 15 x leg raises, repeated twice.
     
    finished off by going in the steamroom for 15 minutes
     
     
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    nGH
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    Re:18 weeks for a beach body! 2011/04/05 19:59:36 (permalink)
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    dont really see enough green veg and fibers in there fella!!
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    steady89
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    Re:18 weeks for a beach body! 2011/04/05 20:16:59 (permalink)
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    true, must admit i've overlooked veg, i usually have veg around 4x a week with my main meal and thats it.
    i'll have to make more of an effort to get some in my earlier meals though.
    fibre has never even crossed my mind i thought i was getting my RDA from the weetabix in a morning.
    cheers
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    steady89
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    Re:18 weeks for a beach body! 2011/04/06 22:06:40 (permalink)
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    push day.
     
    flat barbell bench press
     
    105kg - 5 / 5 / 5 / 4 / 5
     
    all reps unassisted, had a problem on my 4th set, really struggled on the 4th so didnt attempt a 5th rep, smashed the 5th set.
    most weight i've ever benched, was stuck at 100kg and didn't think id be able to move up and get the reps but i surprised myself.
     
    standing barbell shoulder press
     
    70kg - 5 x 5
     
    dips
     
    BW + 35kg -  5 x 5
     
    moved up 5kg this week, managed them all okay but could definately feel the extra weight.
     
    good session this week, progressing nicely on this routine
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    steady89
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    Re:18 weeks for a beach body! 2011/04/07 22:05:50 (permalink)
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    circuit session today run by the gyms personal trainer..
     
    60 minutes long, including warm up and cool down
     
    30 seconds per exercise, twice round the circuit, very hard work! lower back felt pretty bad towards the end and i kept needing to stretch it out, i've gone from hitting my lower back pretty much never to it being involved with every weights session.
     
    finished with some ab work.
     
     
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    brutali
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    Re:18 weeks for a beach body! 2011/04/08 09:00:52 (permalink)
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    Looking good mate, must be well chuffed with reaching your goals well done

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    steady89
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    Re:18 weeks for a beach body! 2011/04/08 12:50:05 (permalink)
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    brutali

    Looking good mate, must be well chuffed with reaching your goals well done


    yeah thanks, it's good for the weights to increase in the gym, its the weight on the scales i'm after though! hopefully both will continue to increase. 
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    steady89
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    Re:18 weeks for a beach body! 2011/04/20 18:35:07 (permalink)
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    monday - pull
     
    deadlifts - 150kg - 5 x 5
     
    bent over barbell rows - 90kg - 5 x 5
     
    chin ups - bodyweight + 15kg - 5 x 5
     
    moved up on bent over barbell rows, felt more comfortable on deadlifts than 2 weeks ago, going to spend another week at this weight before increasing again.
     
    had a week off due to injury, done when drunk, ended up smashing my lower back and elbow, elbow looked like it had a golf ball on it and is still badly bruised a week and half after, no problems with either though when training this week
     
    tuesday - cardio
     
    sunny day so i went on a long cycle with two mates, was out for 2 hours and 45 minutes altogether with around 20 minutes worth of stops, was very tiring, a nice change from being stuck in the gym.
     
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    steady89
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    Re:18 weeks for a beach body! 2011/04/20 21:59:20 (permalink)
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    push - wednesday
     
    flat barbell bench press -
     
    105kg - 5 / 5 / 5 / 5 / 4
     
    standing overhead press - 70kg - 5 x 5
     
    dips - bodyweight + 35kg - 5 x 5
     
    no improvement on reps this week on bench press, will be moving to flat dumbbell bench press for the next 3 weeks of this routine and then moving back to flat barbell bench press for the last 3 week.
     
    weight is around 14'7 in a morning now, at 6ft 1
    bodyfat seems fairly low
     
    already thinking about what routine i should do next, i want to come back to a push pull legs split but with 4 exercises instead of 3, changing the reps to 4 x 6 to give me a little more time so it all fits in the hour, but i'd like a change after this, upping the reps to give my body a bit of a break from a heavy routine as i went from 3 x 10 to 5 x 5
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    steady89
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    Re:18 weeks for a beach body! 2011/04/23 17:25:33 (permalink)
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    saturday - legs
     
    back squats - 90kg - 5 x 5
     
    SLDL - 80kg - 5 x 5
     
    Calf raises - 3 x 30 reps (lower weight after every 10 reps) - 45kg - 35kg - 20kg
     
    legs are definately a week area for me and although i had squatted 110kg a couple of weeks ago i thought i would drop the weight and build back up again, trying to perfect form and get as low as my flexibility will allow, they were pretty comfortable to be honest but could still feel it working, so i'll most likely add 5kg next week each side and then start going up in 2.5kg increments until i reach failure, i am not set on having big legs but understand the benefits of training legs, so i work much harder on my upper body.
     
    SLDL was also weaker than normal, the whole workout was done quickly and less weight was used so we could get out in the sun. i'll be moving back up next week.
     
    calf raises need 5kg added to the total weight, its a decent little exercise my mate showed me that plays pro rugby.
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    1ManRiot
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    Re:18 weeks for a beach body! 2011/04/23 17:35:10 (permalink)
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    Mate you should easy make that goal, most people would be happy with how you're starting for the beach!

    Unaffiliated. 
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    steady89
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    Re:18 weeks for a beach body! 2011/04/23 19:59:22 (permalink)
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    this was taken this week (push day), its not the best of photos, i just took a couple and this was most similar to my other, taking into account theres not as much pump on this routine as my other so there doesnt seem to be too much change, but i'm a stone heavier now than the photo on my 1st message and abs still look like they did back then so i'm using this to judge a little or no increase in bodyfat, although abs don't look as good in the new photo, i think this is to do with the quality of the picture as i'm happy with my abs and feel they are the best i've had them looking except when i was under 13 stone in recruit training when i was doing stupid amounts of physical activity and sometimes eating in a calories deficit.
     
    probably 7 month into training now, 7 weeks into my routine (includes a week off due to injury), weighing 14'7 at 6ft 1.
     
    plan is to keep on as i am, then maybe a 4 week cut (1-1.5lb a week) if needed just to bring abs out a little more, i'll have to see closer to date if its needed though.
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    steady89
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    Re:18 weeks for a beach body! 2011/04/23 20:03:03 (permalink)
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    1ManRiot

    Mate you should easy make that goal, most people would be happy with how you're starting for the beach!


    Thanks, appreciate that!
     
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    steady89
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    Re:18 weeks for a beach body! 2011/04/25 17:21:01 (permalink)
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    my planned routine after finishing the frankie NY PPL split in 6 weeks is
     
    Day 1

    4x Squats: 5 reps
    3x Ham Work: 8 reps
    3x BB or DB Row: 8 reps
    2x Bicep Curls: 10 reps

    Day 2

    4x Bench Press: 5 reps
    3x Military Press: 8 reps
    3x Tricep Isolation: 8 reps
    2x Ab/Calf Work: 15 reps

    Day 3

    4x Deadlifts: 5 reps
    3x Pullups: 8 reps
    3x Leg Press: 8 reps
    2x Biceps Curls: 10 reps

    Day 4

    4x DB or Incline Press: 5 reps
    3x Chest Dips: 8 reps
    3x Side Lateral Raise: 8 reps
    2x Ab/Calf Work: 15 reps

    Day 1: On
    Day 2: On
    Day 3: Off
    Day 4: On
    Day 5: Off
    Day 6: On
    Day 7: Off

    does anybody see any problems with this routine for someone training for around 8-9 month?
     
    i was thinking about changing the reps of the dumbell bench press on day 4 to 3 sets of 8-10 so i'm in a higher rep range once a week for my chest.
     
    i want to follow this for 8 weeks, for the run upto my holiday
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    steady89
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    Re:18 weeks for a beach body! 2011/04/26 22:35:29 (permalink)
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    tuesday - pull day
     
    deadlift - 155kg - 5 x 5
     
    bent over barbell row - 90kg
     
    chin ups - Bodyweight + 15kg - 5 x 5
     
    good back session, took an hour with 3 of us which seems to be around what time the push and pull days are coming in at, legs a little shorter probably because it isnt as intense.
     
    moved up 5kg on deadlifts, felt alright, i remember what i felt like a couple of weeks ago on 150kg and thinking i wouldnt move up for a good month but i've moved up and felt ok apart from the last set when i struggled abit on the last rep, so i'll stick to this weight again next week and move up the week after.
     
    everything else seems okay, i'll most likely move up on the rows in 2 week and chin ups dont get much easier as im still adding weight to the scales.
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