MuscleTalk Logo
YB
BannerBanner

The Summer

Page: < 12345 > Showing page 3 of 5
Author
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/18 18:30:50 (permalink)
0
It worked last week, and I felt great.
#41
MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/18 22:47:23 (permalink)
0
The "Sleep makes workouts good!" log update!!!

*All numbers in kilos

Squats
60x5
80x3
100x1
110x1
125x3,3,3 - very fast, very powerful

Speed squats
70x3,3 - bar was flying up off back, so raised the weight
75x3 - ditto
80x3,3 - bar flew up off back on first rep of first set, but after that, 80 seemed to go at about the right speed to best develop power

Front squats
80x5,5,5 - good, close stance, deep

Weighted sit-ups
20x10,10,10

Hanging kneee raises
1x60reps - a couple short stops of no more than a few second to reset my grip, which gave a couple of times

Machine curls
#6x8,6,2.5

Bodyweight after gym at 9.30pm approx = 12st9lbs (177lbs, or 80.45kilograms)

Food log:

7am - 1 cup cottage cheese, home made protein bar, 1 banana, coffee with skimmed milk
9.30am - protein shake (500ml skimmed milk, 30g whey, 1 banana)
12pm - 1 chicken breast, 2 cups green beens
3pm - protein shake (500ml skimmed milk, 30g whey, 1 banana)
5.30pm - protein shake (500ml skimmed milk, 30g whey, 1 banana)
9.15pm - protein shake (250ml water, 30g whey)
10pm - 1 grilled kipper, 1 small venison steak, 1 cup green beans
#42
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/19 21:16:55 (permalink)
0
19-08-03

Lifted up and shouldered a digger head alot of times today on site. This was good cardio and GPP work, but now my back is very tight and a little sore!

Food log:

7am - 1 banana, eggs (2 yolks, 3 whites), 1 cup peas
9.30am - protein shake (500ml skimmed milk, 30g whey, 1 banana)
12pm - 1 chicken breast, 2 cups green beans
3pm - protein shake (500ml skimmed milk, 30g whey, 1 banana)
5.30pm - protein shake (500ml skimmed milk, 30g whey, 1 banana)
7.45pm - 2 venison steaks, 1/3 cup cottage cheese, 1/2 cup peas, 1 small batch of grapes
#43
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/20 22:22:16 (permalink)
0
20-08-03

I didn't get much sleep Tuesday night so today's workout was abreviated slightly (in the form of only 2 sets of lateral raises, and 2 sets of sit-ups, with the weight used for laterals reduced slightly, enabling workout speed to be increased). This week has been absolutely knackering so far, and the digger head lifting on Tuesday has left me with some large, dark - blood red in places - bruising to both my biceps. Hopefully these injuries will heal fast, and some good sleep over the coming days will alieviate my general slothenlyness. Here's to the remaining 5 weeks left 'till uni, and by then, a better, stronger, leaner, fitter body!

Incline d/b bench press
22.5kgx5
30kgx5
35kgx5
32.5kgx5,4

Chins
BW+5kgx8,6.5

Dips
BWx5
BW+32.5kgx5,5,2.5

d/b laterals
10kgx12
7.5kgx12

Weighted sit-ups
20kgx11,11

Food log:

7am - protein shake (500ml skimmed milk, 60g whey, 1 banana), 2 slices plain brown toast
9.30am - protein shake (500ml skimmed milk, 60g whey, 1 banana)
12pm - 1 chicken breast, 1 cups green beens, 1 small batch of grapes
3pm - protein shake (500ml skimmed milk, 60g whey, 1 banana)
6.35pm - protein shake (500ml skimmed milk, 30g whey, 1 banana)
9pm - protein shake mixed with skimmed milk
9.30pm - Peanut butter chicken! (1 cooked chicken breast, stir fryed in a little olive oil. Add soy sauce and keep stiring, then add a little dollop of peanut butter, mix around keeping a careful eye over the pan so the peanut butter doesn't burn, and sprinkling powdered onion over the top of it all, to whatever degree powdered onion appeals to your own sensibilities! A crispy, delicious, relitively healthy little dish!)
#44
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/22 23:51:11 (permalink)
0
22-8-03

*All numbers in kilos

SLDL
60x8
80x5
100x3
130x15

Machine iso rows
90x8,6

U-bar shrugs
120x12,12

Machine standing calf raises
#12+120x28,2

All done in 35 mins.

Food log:

7am - Protein shake (500ml skimmed milk, 30g whey, 1 banana), 2 pieces brown toast with peanut butter
9.30am - Protein shake (500ml skimmed milk, 60g whey, 1 banana)
12pm - 1 chicken breast, 2 cups spinach and mushrooms
3pm - Protein shake (500ml skimmed milk, 60g whey, 1 banana)
5.30pm - Protein shake (500ml milk, 30g whey)
9pm - Fish and large chips, piece of chocolate cake

Bodyweight = 12st 11lbs
#45
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/23 17:00:14 (permalink)
0
23-08-03

Worked on my shoulders, chest, triceps and forearms for a while in the gym. Mostly pumping, using isolation exercises, with very little rest from set to set.

Food log:

Off day!
#46
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/24 22:24:19 (permalink)
0
24-08-03

Cardio:

1 x interval hill sprint
4 x punch bag sprints
2 x car push intervals

Total time = 23 mins (original time 34mins)

Weekend food log:

Ate well off diet - anything and everything that wouldn't poisen me, bite, fight back, or move too fast was consumed in immense proportions. The coming weeks will have to be very strict, and perhaps even my off days could be planned so that I don't allow my appetite to take me too far off the deep end again!
#47
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/25 14:32:57 (permalink)
0
25-08-03

Squats
60kg (132lbs) x 5
80kg (176lbs) x 3
100kg (220lbs) x 1
110kg (242lbs) x1
130kg (286lbs) x3,3,2,1

Speed squats
80kg (176lbs) x3,3,3,3,3

Front squats
85kg (187lbs) x4,4,3

Weighted sit-ups
20kg (44lbs) x11,11,9

Machine curls
#6x8,4

Standing bent curls
12.5kg (27.5lbs) x12

Weight after gym = 12st 12lbs (180lbs, or 81.81kg)
#48
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/26 21:22:31 (permalink)
0
26-08-03

Cardio Day!

1 x Interval hill sprint

6 (increase of 2 sets over last time) x punch bag interval hill sprints

2 x interval car pushes

Total time = 25mins (last time was 23mins, but this time I added another 2 punchbag hill sprints!)

Food log:

7am - 2 egg yolks, 3 egg whites, 1 cup of vegetables

9.30am - 1/2 a large cottage cheese sandwhich on brown bread

12pm - 1 stir-fried chicken breast, chinese style, with 2 cups of vegetables

3pm - 1/2 a large cottage cheese sandwhich

5.30pm - protein shake composed of 30g whey powder, 500ml skimmed milk, and 1 banana

9pm - 1 grilled kipper, 1 cup rice, 1 cup brocholi
#49
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/27 23:38:14 (permalink)
0
27-08-03

Incline d/b bench
20kgx5
25kgx5
35kgx5,5,6.5

Chins
BW+5kgx8,8

Dips
BWx5
BW+32.5kgx5,5,4
Annoyed at missing the last rep of the last 32.5kg set, so did a quick single at:
BW+40kgx1
BWx20

D/b lateral raises
10kgx12,12,12

Weighted sit-ups
20kgx11,11,11

Bodyweight: 12st 9lbs (177lbs, or 80.45kg)

Food log:

7am - 2 egg yolks, 3 egg whites, 1 cup of vegetables

9.30am - 1/2 a large cottage cheese sandwhich on brown bread

12pm - 4 small organic beef burgers, with 2 cups of vegetables

3pm - 1/2 a large cottage cheese sandwhich

5.30pm - protein shake composed of 30g whey powder, 500ml skimmed milk, and 1 banana

7.30pm - pre-workout banana

8.45pm - post workout protein shake mixed in water

9.40pm - 2 small, lean, organic beef steaks, some vegetable soup
#50
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/29 00:13:04 (permalink)
0
28-08-03

Lifted some large rocks on the building site today, which could probably be called GPP judgeing by the weight of several of them!

Food log:

7am - 2 egg yolks, 3 egg whites, 1 cup of vegetables

9.30am - 1/2 a large cottage cheese sandwhich on brown bread

12pm - 450g diced, stir fried turkey breast, with 2 cups of vegetables

3pm - 1/2 a large cottage cheese sandwhich

5.30pm - protein shake composed of 30g whey powder, 500ml skimmed milk, and 1 banana

9.30pm - 2 grilled kippers, 1 cup vegetables, 1 hot chocolate
#51
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/08/29 23:13:33 (permalink)
0
29-08-03

*All weights in kilograms

SLDL
60x8
80x5
100x3
135x15

Deadlift
160(352lbs)x1
185(407lbs)x1

Machine iso rows
90x8,8

Clean and press
60x1

U-bar shrugs
125x12,12

Machine calf raises
#12+120x30,12

Bodyweight = 12st 9lbs (177lbs, or 80.45kg)

Food log:

7am - peanut butter and cottage cheese sandwhich on brown bread, with 1 banana
9.30am - 1/2 cottage cheese sandwhich on brown bread
12pm - 2 small steaks, 2 cups brocholi and sweetcorn
3pm - 1/2 cottage cheese sandwhich
5.30pm - protein shake composed of 30g whey, 500ml skimmed milk, and 1 banana
8pm - protein powder mixed into water after workout
8.40pm - 4 small beef burgers, 1 cup stir-fried sweetcorn and brocholi in soy sauce, with a little tomato ketchup on the side

Notes: My back's feeling a little sore around the middle part of the erectors - this is probably from overuse, especially since I've been lifting heavy relitively often - both on site, and in the gym. Since I finish the construction job tommorow, I think I'll use this next week as an opportunity to let my erector muscles recuperate, and avoid doing any direct work on them bar the squat on Monday. In terms of other lifting, I plan on expanding the program I'm currently on (though the actual design hasn't been cemented yet). This expansion will include additional exercises designed to hit what I see as my weak points, whilst also covering muscles that have so far been neglected in my training over the past 5 weeks.

Since I'm finishing the construction job, I will also have to include more cardio in my weekly routine. Leaving the summer job offers me the advantage of a likely more complete recuperation after heavy lifting sessions, but also means that without additional cardio, and/or a reduction in calories taken in, fat loss will come to a halt. I'm confident that increased cardio, and a gradual tightening of diet will will allow me to make the most of the positives, whilst still continuing to improve upon what is currently, a pretty defined 4-pack!
#52
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/09/01 12:14:20 (permalink)
0
Since I've now finished the construction job, my recovery ability can be more fully directed at weight training and hence I can add some volume to my current routine. I'll also, as I've said before, have to include more cardio to make up for the lack of exercise I'm getting throughout the day, relative to my position over the previous weeks. Hence, this will be my new program to take me up the starting college again on the 22nd!

(*Key: only working sets listed, in order sets x reps, exercises below ---- line I'm not going to see as important in terms of increasing the weight used, but they're there as pumping exercises part for cardio and workload benefit, and partly to more fully develop muscles which don't get enough indirect work, rest for these exercises will be 1 minute between sets or less)

**Monday -

Squats
3x3
Speed squats
5x3
Front squats
3x5
-----
Squats
60kgx60
Weighted sit-ups
3x8-12
Leg raises
3x25
Side bends
3x5

Light cardio x 40 minutes

**Tuesday -

Dumbell incline press
3x5
Weighted chins
3x5
Dips
3x5 (weighted), 1x22 (bodyweight only)
Rows
3x8
-----
Flys
3x8-12
Rear delt raises
3x8-12

HIIT cardio x 30 minutes

**Wednesday -

Light 40 minute cardio

**Thursday -

SLDL
1x15
Standing calf raises
3x30
----
Front calf raises
3x30 @ Bodyweight
Machine preacher curls
3x8
Reverse curls
3x8
Forearm (inside) curls
3x8
Reverse forearm curls
3x20
Leg raises
3x25
Side bends
3x5

HIIT cardio x 30 minutes

**Friday -

Light 40 minute cardio

**Saturday -

Dumbell shoulder press
3x5
Shrugs
3x12
-----
Lateral raises
3x8-12
Front lateral raises
3x8-12
Weighted sit-ups
3x8-12

HIIT cardio x 30 minutes

**Sunday -

Chill x 24hrs
#53
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/09/02 00:11:00 (permalink)
0
1-09-03

*All number in kilograms

Squats
60x5
80x3
100x1
115x1
130x3,3,3 - last rep too high by an inch

Speed squats
80x5x3

Front squats
85x5,5,5 - fantastic sets!

Squats
60x60 - very hard. At the end I had to lie down on the ground next to my own sweat for a minute or so. 60kg is 3/4 of my bodyweight, so doing 60 reps in 1 set was pretty tough! However, it felt extremely productive, and certainly got me puffing and my legs pumped, so I think I'll keep it and......(muhahaha - evil laughter!).....increase the weight next week!

------ From here on a max of 1 minute rest was taken between sets*

Weighted sit-ups
20x12,12,12

Hanging leg raises
Bodyweight x 25,12,12 (dropped reps to 12's due to my grip getting fried. Will increase them week to week until I hit 25.)

Dumbell side bends
40x5,6,6 (40kg's were light, so next week will jump to 45's)

Bodyweight after gym = 12st 9lbs (177lbs, or 80.45kg)

Food log:

Meal 1: 3 eggs whites, 1 yolk, 1 cup lean minced beef, 1 cup vegetables, coffee with milk

Meal 2: 2 small pieces of brown toast, 1 with peanut butter, 1 with cottage cheese

Meal 3: Protein shake (500ml skimmed milk, 40g whey, 1 banana, 1 tea spoon coffee), 1 piece plain brown toast

Meal 4: Post workout whey with water

Meal 5: 400g diced turkey breast, 2 cups carrot and swede
#54
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/09/02 12:27:34 (permalink)
0
2-09-03

Took my blood pressure and pulse rate at 12.30pm, about 2hrs after breakfast, and having recently had a capachino.

Blood pressure = 130/62
Pulse rate = 58
#55
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/09/02 21:59:53 (permalink)
0
2-09-03

Cardio: 35 min walk before breakfast

Weights:

*All figures in kilos

Incline dumbell presses
20x5
25x5
37.5x5,3+2 forced reps, 2+1 forced rep

Chins
BW+7.5x5,5
BW+12.5x5
BW+20 (44lbs) x 2,2

Dips
BWx5
BW+32.5x5,5,5
BWx22

Machine Iso rows
95x8,6,3+3 forced reps

--- Supersetting machine flys with rear delt dumbell raises, no rest between each ---

Machine flys
#10x8,8,7

D/b rear delts
7.5x12,12,12

Food log:

1st meal - 3 egg whites, 2 yolks, 1 cups vegetables, 1 piece plain brown toast, 1 capachino
2nd meal - 1 piece plain brown toast with cottage cheese on
3rd meal - protein shake (500ml skimmed milk, 30g whey, 1 banana, 1 tea spoon coffee)
4th meal - post workout protein shake
5th meal - 2 cups carrots and brocholi, 1 cup lamb, 3 small potatoes
6th meal: some pork, half a melon
#56
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/09/03 22:07:35 (permalink)
0
3-09-03

Cardio:

1 x interval hill sprint
8 x interval punch bag sprints
5 mins on punch bag in intervals

Total time = 30 mins

Food log:

1st meal - 3 egg whites, 2 yolks, 1 cups vegetables, 1 piece plain brown toast, 1 capachino
2nd meal - *post HIIT workout* - 1 piece plain brown toast with cottage cheese on, 25g whey in water with 1 tea spoon coffee

From here on had an off day - this consisted off 1 chicken curry, 1 garlic nan, 1 large bag of M&M's, 1 banana, 2 scoops of toffee vanilla ice cream, 1 pint of Cobra larger, and 1.5 pieces of brown toast with peanut butter and honey on.

My birthday's on Saturday, so from here on untill next Monday, the eating plan my be on a tangient!
#57
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/09/05 11:38:23 (permalink)
0
4-09-03

*SLDL
60kg (132lbs) x 8
80kg (176lbs) x 5
100kg (220lbx) x 3
120kg (264lbs) x 3
140kg (308lbs) x 13

*Conventional deadlifts - with belt and straps (first time I've used a belt for deadlifts, and it gave an interesting, slightly more stable feel, though I think I'd have to wrap it much tighter if I wanted more than 5lbs or so aid in the lift).

160kg (352lbs) x 1
190kg (418lbs) x1 - Oh yeah! I'm the daddy of deadlifts!!! Spanking 418 as a clean single after doing 308x13 in the SLDL probably means my max at 80kg bodyweight is around 205kg, or 2.56xBW!

*Horizonatal hyper extensions (did these to stretch off my back)
BWx12,12,12

---------------short, 1 min or less rest onwards---------

*Standing machine calf raises
#12+120kgx30,12,8 - killer sets

*Front calf raises
BWx30,20,27

*Machine preacher curls
#6x8,7+1 forced rep,1+1 forced rep

------- Super set Number 1 (the following 3 exercises done back to back, moving from completing 1 set of the first exercise, to doing one set of the next, to one set of the next, and back round again to the first exercise, repeating 3 times) --------

Machine standing reverse curls
#3x8,8,8

Inside seated forearm curls
40kgx8,8,6

Reverse forearm curls
20kgx8,6,6

------- Superset Number 2 (following 2 exercises done back to back, in the same style of cycle as earlier) ---------

Hanging leg raises (1st set)/lying leg raises (next 2 sets)
BWx12,25,25

Dumbell side bends
45kgx5,5,5
#58
Kieran Fisher
Senior Member
  • Total Posts : 209
  • Reward points: 4964
  • Joined: 2001/10/31 19:06:13
  • Location: Manchester United Kingdom
  • Status: offline
RE: The Summer 2003/09/05 11:45:15 (permalink)
0
Think I'll start listing my supplement regiem on here now so that if I look back in the future I'll know what I was using and I can see how much/if that had an effect, and it'll help me in planning future nutricion strategies.

Typically I'm taking:

Breakfast - 1 Multivitamin, 1000mg Vitamin C, 2000mg Fish oils, 1 pure fibre tablet (phyillium husk)

Lunch - 2000mg Fish oils

Dinner - 2000mg Fish oils, 1 pure fibre tablet (phyillium husk), another 1000mg vitamin C if I'm feeling groggy and think a cold/illness is coming on
#59
DerMalePhonkMann
Pro-Member
  • Total Posts : 1224
  • Reward points: 4448
  • Joined: 2002/07/16 09:57:54
  • Location: Derby
  • Status: offline
RE: The Summer 2003/09/05 13:20:00 (permalink)
0
They some big lifts mate. Nice one.
#60
Page: < 12345 > Showing page 3 of 5
Jump to:
©2019 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
(posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
© 2019 APG vNext Commercial Version 5.5