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T-Bones Cutting and Flexibility Quest

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T-Bone123
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2003/08/18 09:56:11 (permalink)

T-Bones Cutting and Flexibility Quest

Been bulking for 4 weeks thought i would post a journal to show my progress.Im 17 and 170lbs used to be around 200lbs but lost weight after doctors advice last year.
Didnt know about this site back then and diet and training was poor so i probably lost alot of muscle mass as well as body fat.
Still bit much fat but priority is to add muscle mass then cut later on in the year.
Supplementing with whey protein first thing in morning + after workouts and just started with tri-matrix one week ago, noticing a difference.
If anyone has any feedback or suggestions on my workouts then feel free to comment.
Today is monday and im off to my garage to do chest and triceps with a few mates.
Ant
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    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/18 14:13:35 (permalink)
    12.45pm Chest + Triceps

    10mins 1.2km X-Trainer
    10mins Streches

    Flat Dumbell Press 10kg 1x10 23kg 2x8 1x5-failure
    Incline Dumbell Press 8kg 1x10 18kg 3x8
    Flat Flyes 4kg 1x10 9kg 3x8
    Skullcrushers 10kg 1x10 20kg 3x8
    Tricep Pushdowns - -

    Normally include pushdowns but just felt too fatigued to do them could barely move after the skullcrushers.
    Felt like a good workout struggled on the last set of the flat bench though
    #2
    Ironhead
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/18 16:30:42 (permalink)
    T-bone, as was said to me when I started my journal, its a great way to keep yourself motivated and keep track of what you are doing in the gym and eating as well.
    A few of questions:
    What is your diet like?
    What sort of split are you working?
    What sort of Cardio you doing?

    Keep it up and keep posting your progress.
    Good luck!
    #3
    tbowman
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/18 19:25:42 (permalink)
    If you trying to add some quality core mass you
    need to include deadlifts and squats DEFINETLY!!
    A 3 or 4 day split would be OK...I think just starting out a
    3 day is best. Less is more sometimes.......tom
    #4
    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/19 09:28:56 (permalink)
    Sorry i didnt explain very well.
    I do a 3-day split
    Mon - Chest + Triceps
    Weds - Shoulders Legs Abs
    Fri - Back + Biceps
    Ive got squats and deadlifts included in their tbowman.
    At the moment i usually do around 30mins low intensity on the x-trainer or go for around a 3 mile jog. Il probs increase cardio but i wanted to start light so i didnt overtrain and knacker myself too much.
    As for the diet been a bit slack recently due to summer holidays from school, will start posting that as well soon i think.
    Try to eat every 2-3 hours ironhead normal day looks a bit like this

    7.30
    Whey in Water (1 Scoop)
    2 Bagels
    Lite Philedelphia (not good i know)

    10.00 Whey Shake in Milk

    1.30 Lunch
    Chicken Breast Sandwich (150gms+
    Muller Light Yoghurt
    Fruit

    3.30 Training (Might have a banana)Tri Matrix half an hour b4

    5.00 Post Workout Shake
    25-30g Glucose
    Whey (2 Scoops)

    5.30-6.00 Evening Meal
    Low G.I. carbs brown pasta, rice,potatoes
    Protein-large portion chicken turkey, lean pork or steak
    Veg - Brocolli Carrots Cauliflower Sweetcorn
    Muller Light Yoghurt

    9.00 Whey in Milk

    10.30 Skimmed Milk Powder(50g) in Milk (Pint) Sometimes use milk and egg powder from h and b instead to lose some of the carbs better idea?I could really do with some casein but cant really afford it is this an ok alternative?
    Cheers
    Ant



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    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/20 09:47:34 (permalink)
    Wednesday today and still suffering bad DOMS from Chest + Triceps on Monday, so might wait until tonight to do Shoulders Legs Abs or do them tomorrow after work. I dont get bad DOMS on any other sessions anymore except chest maybe because its the weakest part of my body and needs more time to adjust to the training.
    Ant
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    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/20 15:54:08 (permalink)
    Wednesday - Shoulders + Legs (changed my mind!)

    10 mins X-Trainer Warmup
    Stretching

    Dumbell Shoulder Press 18kg 1x8 1x6 1x5
    Lateral Raises 8kg 3x8
    Rear Laterals 7kg 3x8
    Squats 70kg 3x8
    Leg Extension 3x8
    Standing Leg Curls 3x8
    Calf Raises 3x8

    Should do Abs on this day havent been recently, not sure which exercises to do-any suggestions?
    #7
    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/22 18:15:54 (permalink)
    Friday Back + Biceps 11.30am

    Trained with a mate from the army, good session

    warmup on x trainer + stretches

    Deadlifts 70kg 3x8
    Lat Pulldowns (8th pin on multigym not sure bout weight) 3x8
    Bent Over Rows 21kg 3x8
    Barbell Curls 22kg 3x8
    Hammer Curls 10kg 3x8

    Then got locked out of my house so no whey or food for several hours!HA
    Ant
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    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/27 09:16:39 (permalink)
    Monday 1.00pm

    Chest + Triceps

    Warmup + Stretches
    Dumbell Press 23kg 1x8 1x6 1x5 (Not sure what went wrong)
    Incline 18kg 1x8 1x7 1x7
    Flat Flyes 10kg 1x7 1x4 (hmm)
    Skullcrushers 20kg 1x8 1x8 1x8
    Pushdowns 30kg 1x8 25kg 2x8- sounds light but the resistance is much higher than weight suggests.
    Situps

    Good workout but thought i could have done better on the flat press and flyes.
    Ant
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    superskinny
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/27 09:23:15 (permalink)
    looking good, but can i suggest something??? i started off using really small weights 30kg bench press? i now do 60kg which is not huge amounts but it is twice the weight that i started, i would think about using a flat bench barbell until your a little stronger and then go on to dumbells, although i am probably wrong
    #10
    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/27 18:58:37 (permalink)
    Wednesday Shoulders + Legs

    Dumbell Shoulder Press 18kg 1x8 1x7 1x4
    Lateral Raises 9kg 1x8 1x8 1x8
    Rear Lateral Raises 8kg 1x8 1x8 1x8
    Squats(owww!) 75kg 1x8 1x8 1x8
    Leg Extension 5th Pin 1x8 1x8 1x8
    All i managed had many things to do-promise il do better next week.
    Ant
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    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/27 19:02:08 (permalink)
    Noted superskinny-there is a reason for using the dumbells though.I work out at home and do not have a spotter most of the time so using dumbells is safer and allows me to really push it without risking going to failure and dying as with barbells! Thanks for the suggestion though i actually prefer using barbells to dumbells on the press!
    Ant
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    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/28 12:07:17 (permalink)
    Thursday Cardio + Abs 11.10am

    30mins X-Trainer 5.50km
    VKR 3 x15
    Situps 3x30
    #13
    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/08/29 16:25:50 (permalink)
    Friday Back + Biceps 1.00pm

    Deadlifts 3x8 75kg
    Lat Pulldown 8th Pin Multigym 3x8
    Bent Over Rows 21kg 3x8
    Barbell Curls 24kg 1x8 1x6 1x5
    Hammer Curls Left 13kg 3x8 No probs
    Right 13kg 1x61x5

    Good Workout.
    #14
    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/09/01 09:41:55 (permalink)
    Sunday Chest + Triceps - DISASTER

    Warm-up
    Stretches
    DB press 23kg 1x8 1x8 1x5
    Incline Press 18kg 1x8 1x4

    When i was doing incline presses when i lowered the dumbells there was a intense pressure on my right wrist must have twisted it when lowering or something? Anyways my wrist just gave way and now fcuking kills!
    Mayb my right wrist just isnt strong enough or does it just sound like poor form?
    I always struggle to control the db's but find lifting ok so not 2 heavy, maybe its time to switch to barbell until i gain some strength and better stabilisers?
    Gunna give my tri's a blast today because they barely got worked yesterday.
    #15
    DerMalePhonkMann
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    RE: T-Bones Cutting and Flexibility Quest 2003/09/01 11:57:46 (permalink)
    DBs will strengthen your stabilisers better than BB presses.
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    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/09/02 13:34:09 (permalink)
    Yeah true mate il stick with the DB'S then in that case. Ta
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    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/09/03 17:49:51 (permalink)
    Ordered a Powerline Dip/VKR/Wide Chin up Station so the routine will be altered accordingly might see if i can improve it a little bit in other areas while im at it.
    #18
    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/09/07 16:15:31 (permalink)
    Over the last week workouts have been a bit awkward due to going back to skool and other commitments but il be back in business tomorrow morning before school 8.00am [xx(][xx(][xx(]
    #19
    T-Bone123
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    RE: T-Bones Cutting and Flexibility Quest 2003/09/09 20:17:13 (permalink)
    Got the f**king flu over the last few days gunna have to leave it til im feeling better this journal is turning into a mess.
    #20
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