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THE RETURN OF SMIDDY!!!

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smiddy
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2005/07/27 15:32:24 (permalink)
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THE RETURN OF SMIDDY!!!

Well, it has been over 1 YEAR since i have been on this website and within that time i have done NOTHING weightlifting wise!

Last Year March i had a Gyno Op, it was a MAJOR turn around in my life. I suffered from gyno from about 14years of age, iam 21 now, i contracted it from beening a Fat kid, no gear involved at all! So i went along to my local Doctor who then transferred me to the local hospital specialist when i was accepted and had my op performed on the NHS.
** IF ANYONE WISHES TO TALK ABOUT GYNO OP'S LET ME KNOW I CAN TELL YOU HOW I RECEIVED MINE ON THE NHS FOR FREE!**

Anyway i lived in Glasgow, and briefly moved to Bristol before returning back to Glasgow last year October. I have started getting back into the weights and cardio because it is something i have always enjoyed doing.

So here is my recovery program that i have devised for 12 weeks, after these 12 weeks i will assess my gains/losses and adjust my diet and workout program accordingly.

MY GOALS: To Lose the Fat and Gain Muscle (DON'T WE ALL)
i want to be about 165-175 after my tweleve week goal with minimal bodyfat.

MY CURRENT WEIGHT: 182.4lbs 17.5% BF
LBM:150.5lbs
HEIGHT:5FT 10.5" or 70.5"

MY NEW DIET:
Meal Food Eaten Amount Calories
Breakfast Protein Powder in Water 2 Scoops 200
Poridge Oats made with water 100g 360
Peanut Butter 10g 60




Snack Protein Powder in water 2 Scoops 200
Oat Cakes 6 324
Peanut Butter 10g 60

Lunch Sainsbury's Sandwiches 2 600
or
home-made sandwiches 2
(4 slices wholemeal bread
150 - 200g chicken
or turkey)


Pre-workout Pump 1 serving 20
(30min before exercise)


Post-workout Protein Powder in water 2 Scoops 200
Large Banana 1 100





Dinner chicken or turkey 150 - 200g 200
Whole wheat pasta or rice 100g 340
Virgin olive oil 10ml 90

Total: calories +-2754
Protein = 250g
Carbs = 273g
Fat = 70g

My workout Looks Like this:

Monday
Ab Crunches
3x15
Reverse crunches
3x15
Bench Press
4 sets to failure
Flat Flyes
3x12
Bench Dips
4 sets to failure
Tricep Extensions
3x12

Tuesday
Cardio 5min warm-up
20 min HIIT
5min cool down (i burn about 450 calories)

Wednesday
Ab Crunches
3x15
Reverse crunches
3x15
Barbell Rows
3 sets to failure
Dumbbell Rows
3 sets to failure
Barbell Curls
4x12
Dumbbell Curls
3x12

Thursday
Cardio 5min warm-up
20 min HIIT
5min cool down (i burn about 450 calories)

Friday
Ab Crunches
3x15
Reverse crunches
3x15
Squats
4x15-20
Military Press
3x12
Side Lat Raises
3x12
Bent Lat Raises
3x12
Shrugs
3x15-20

Saturday
Cardio 5min warm-up
20 min HIIT
5min cool down (i burn about 450 calories)

Sunday
Day off but sometimes play football

Well that is my diet and workout program. I am trying to keep it simple. I lift heavy and always look to increase the weight or pump out one more rep then last time to keep my body growing. After the 12 Weeks i am looking to increase my calories by 500cal by adding a one more meal, weight gainer (Reflex Instant mass) or a home made one.

Any Comments will be much appreciated.

Thanks
SMIDDY
Smiddy's Journal
post edited by smiddy - 2005/07/27 15:45:33
#1

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    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 15:40:33 (permalink)
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    FYI I Started this Program on the 18/07/05 so i have been a week. I will Reply to any comments posted and will update every four weeks, my weight and bodyfat and weather i have increased in my weights i am lifting.

    SMIDDY
    Smiddy's Journal
    post edited by smiddy - 2005/07/27 15:44:47
    #2
    Joe
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 16:00:10 (permalink)
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    Good luck mate. LosingBodyfat while gaining Muscle is a hard task to do, but not entirely impossible.

    He who makes a Beast out of himself, gets rid of the pain of being a Man.

    Joe@the-darkside-uk.com
    #3
    Yib
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 18:03:40 (permalink)
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    OMG it's you

    What's happening?


     
    "I don't like misplaced apostrophes"
    #4
    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 18:08:40 (permalink)
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    YOUNG!!!!!! Good has it been a while how are you doing?

    Iam doing good, new job, new life so i am back in training to complete the trio new body!

    #5
    Yib
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 18:14:51 (permalink)
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    Not bad not bad.

    I'm doing ok...quite a bit has happened over the year. Are you still into talking about film lol?

    New body eh...interesting...we'll see how that turns out. I just recently got back into things as well, been a bit less than a year off.


     
    "I don't like misplaced apostrophes"
    #6
    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 18:24:17 (permalink)
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    yeah still love talking about films, just finished watching Citizen Kane! Masterpiece have you seen it?

    i have seen a load of old and new films so mention some and i will see if i have seen them so we can chat, the last film i saw at the cinema was War of the Worlds, have you seen it?
    #7
    Yib
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 18:49:19 (permalink)
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    Meh yeah, Citizen Kane is an old one
    Brilliant film..

    Haven't seen War of the Worlds yet...I've been slow on new films recently to be honest...it's a disaster. I don't even remember that last film I saw in theatres...

    I have probably seen more of the old films than the new ones. To be honest, a lot of the new ones don't really interest me. The ones that do are usually foreign or sort of unknown type thing. I didn't even bother to see Star Wars actually..


     
    "I don't like misplaced apostrophes"
    #8
    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 19:04:41 (permalink)
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    i hate star wars!

    anyway, i have been watching some of my Jeunet and Caro Classics, best driectors!
    watched City of God several times, black cat white cat, some Alejandro Jodorowsky films

    basically i have been gorging on foreign films for a while! everyone i know except 1 mate at work actually enjoy foreing films and they totally tramp any british or american film!

    Have you see Oldboy??
    #9
    Yib
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 19:17:17 (permalink)
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    Nope...I've been sticking to foreign films I can understand

    You liked City of God? good good..have you seen any other spanish or portuguese films?

    Hmm..I think the last foreign film I saw at the movies was Bad Education..I liked that. It's with Gael Garcia, he's good that actor, I like his films. Ah yeah, and the Che Guevara movie he's in too, that was well done.

    I've seen a few Italian ones, Io non ho paura came out a couple years ago but it was good..excellent even.

    Which Jodorowsky films have you seen...any recent ones???

    I think I'd get along with that mate of yours lol. I do respect certain kinds of British and American film though, I can't deny what they've contributed to the film world...it's hard to.


     
    "I don't like misplaced apostrophes"
    #10
    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 19:22:58 (permalink)
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    Santa sangre is that Jor film i watch he has two in pre-production at the moment, not sure when they will hit the cinema

    i liked bad education and motorcycle diary, great acting and stories

    i am not saying i discredit british and american film, i love them too but i hate it when they remake foriegn films like the ring, the grugde and now they are making an american version of oldboy!

    can't say i have seen many more port, spanish or italian films, i probably have but too busy reading the subtitles lol!

    have you seen Battle Royal??

    Kung-Fu Hustle?
    #11
    Yib
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 19:44:07 (permalink)
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    Lol...I'm not very big on kung-fu or weird jap fighting movies or whatnot. I dont mind crazy violence like Oldboy, but for some reason I'd just rather watch something else in general. Like once in a while it's not too bad, but maybe keep it at a couple a year and that's it. Sorry!

    I also dislike reading subtitles and it bothers me when the voices are dubbed....lol
    There are some exceptions though...

    I did however like the Hitler movie "The Downfall" I saw a short while ago. That was a good watch. There was another german film I saw that had a good storyline. I ended up liking it in the end...can't remember what it was called though....
    "Osama" was really interesting actually..
    Another exception of course was The Passion of the Christ eh? lol

    Wow, you've actually seen Bad Education..that's a first lol..when I explain the storyline people usually get put off for some reason...

    Ah ok, I see what you mean with the remaking of the films..I can't stand that either and I don't generally support it. When they redid the manchurian candidate I was like wha??? why???

    Oh, that reminds me of Troy...

    Have you seen Dogville?


     
    "I don't like misplaced apostrophes"
    #12
    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 19:51:20 (permalink)
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    dogville that nicole (i haven't had a facelift....yes you have!) kidman film set in a theatre?

    no i haven't seen it, nicole kidman puts me off films, but i probably should see it. you must see kung-fu hustle it is more a brilliant comedy than a martial arts film!

    another weird film that i liked was that spotless mind one with kate winslet and jim carrey i had to watch it twice to get the jist of it, i think i am just stupid though!

    have you seen coffee and cigaretts??
    #13
    Yib
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 20:25:23 (permalink)
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    eternal sunshine of the spotless mind was excellent...was so interestingly done..and that actually reminds me of Being John Malkovich..that was a good one, have you seen it?

    Ah, Dogville is good though. Kidman did a good job in it too in my opinion. You should give it a shot...don't get put off at the beginning though, even I sort of disliked it at the beginning but as the film goes on and time goes by you get into it and by the end of it...meh...well I loved the end..was excellent and I was surprised to see a certain someone too lol.
    The movie was well done...I liked it..the beginning just seems like a drag though..don't fall asleep!

    No, haven't seen coffee and cigarettes, how is it?

    Okok, I'll see Kung-fu hustle


     
    "I don't like misplaced apostrophes"
    #14
    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 20:38:47 (permalink)
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    i'll give dogville a go, love begin john malkovic, yes very similar to spotless mind,

    coffee and cigarettes are just shorts of actors and musician sitting down drink coffee and smoking cigarettes chatting to each other, not sure if it is ad-libed i think it is but some of them are funny like Steve Coogan and Alfred Molina sketch or jack and meg white from the white strips

    give it a try

    #15
    Yib
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 21:11:44 (permalink)
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    Cool..doesn't sound too bad. I'll give that a shot too then.

    So which old classics did you see then?

    Erm, do you mind that your journal has more talk about film than training?

    Actually that reminds me...how long are you going to stick to that routine for? Not the entire 12 weeks?


     
    "I don't like misplaced apostrophes"
    #16
    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 21:22:23 (permalink)
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    not bothered that it has moved more to a film journal than progress journal....it's my journal so i can do what i want with it

    I will stick with the routine for the 12 weeks then add 500 calories and change it around, why do you see any problems with it?

    old film i have seen
    nosferatu
    citizen kane
    duck soup
    some like it hot
    devil without a cause
    les mans (with steve mcqueen)
    grand prix
    where egals dare
    elephant man
    Schindler's List (not old but a classic)
    rear window
    Dr. Strangelove
    vertigo

    seen any of them?
    #17
    Yib
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 21:56:42 (permalink)
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    meh...I'm not too crazy about the routine tbh. It might not be set up in the best way I think. Why do you always do abs first? Who gave you the routine?
    I mean, it might work for you..I'm not too sure what kind of splits you were on before so can't judge really.

    What are you going to do for HIIT?
    And you're going to already start with 20min. 3x a week?



    old film i have seen
    nosferatu-not sure
    citizen kane-yes
    duck soup-no
    some like it hot-yes
    devil without a cause-no, but i've seen rebel without a cause lol( i hate james dean)
    les mans (with steve mcqueen)-think so
    grand prix-no
    where egals dare-no
    elephant man-that made me cry like mad
    Schindler's List (not old but a classic)-meh yeah
    rear window-yes..good director although many people like to insult him
    Dr. Strangelove-yep
    vertigo-yep

    Some in there I'm not sure of. Which one is duck soup? Where egals/eagles(?) dare??


     
    "I don't like misplaced apostrophes"
    #18
    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 22:08:22 (permalink)
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    My spelling is terrrible!
    Where EAGLES dare!
    REBEL without a cause(don't know where i got devil from!?)

    Duck soup is the Marx Bros. film where Groucho is the President of bankrupt Freedonia and declares war on neighbours Sylvania over the love of the wealthy Mrs. Teasdale
    #19
    smiddy
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    RE: THE RETURN OF SMIDDY!!! 2005/07/27 22:11:27 (permalink)
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    About my progress journal i am going back to basics, Compound the isolation movements, with heavy weights. I do the HIIT 3 times a week no problem i have a strong heart and quite fit. My routine has always been a 3 day push/pull/legs+shoulders it seems to be the best for me, but when i amp it up in 12 weeks time by eating more calories i will maybe change to the 5x5 routine keep my body working

    thanks for the options though
    #20
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