SYNTHETEK INDUSTRIES
Syntherol, Syntheselen, B-12, Vasodilators, Fat Burners, Whey Isolate, Unique products
Sponsored by: www.myprotein.com - UK's #1 Online Sports Nutrition Brand – Choose from over 1000 lines of the finest quality sports supplements at the lowest prices guaranteed.

Thehonkytonkman Journal

Author
thehonkytonkman
New Member
  • Total Posts : 32
  • Reward points: 6731
  • Joined: 2003/06/07 23:58:59
  • Location: Ellesmere Port
  • Status: offline
2003/06/22 19:51:49 (permalink)

Thehonkytonkman Journal

I've been training very off and on for the last 6 years so am not particularly strong and being a lazy git I'm certainly not very lean! I;ve been pretty focussed the last eight weeks and have dropped 12 lbs which I think is mostly fat - I maintained my arm size and improved in a few lifts, and dropped 2" off the love handles. I'm a student so I've got plenty of time over the summer holidays now (and truth be told plently of mtime when term starts again!) to dedicate to training. My first goal is to get rid of the fat - I;m short bugger so I can;t carry fat well. Anyway, stats right now are:
Ht: 5'4"
Wt: 11st 13 (down from 12 st 11)
Arms: 15 7/8 (left) 15 3/4 (right)
Chest: 40"
Lurve handles: 34£ (down from 36 1/2")

I'm not training legs because they're oversixed for the rest of me anyway and I'm doing a lot of cardio and I dont want sore legs getting in the way.
Diet wise I'm keeping low fat, with low carbs after about 2 or 3 o'clock. Initially I stuck to just low fat and after the first few lbs got stuck - a mate suggested cutting the carbs after lunch and I've been losing a lb or so each week since. The only supplement I'm taking is CLA (just got off Ant) and will be taking the recommended dose of 8000mg spread over the 4-5 meals a day I'm having. The reason I'm doing this journal is to make myself accountable and hopefully that will keep me on the straight and narrow. Cheers.
#1

14 Replies Related Threads

    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.
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/06/22 20:00:39 (permalink)
    First workout for the journal was today (nice and quiet in the gym on sunday).

    1)Wide-grip Chins - 3 x 6 (got 10kg of assistance because the quality of reps when unassisted was crap - recently went from medium grip where I could bang out sets of 10 to wide-grip where I struggle for 2)
    2) Narrow-grip Chine - 3 x 6 (unassisted)
    3) Machine row - 3 x 8 @ 80kg (last 2 reps of final set were sloppy)
    4) T-bar row - 2 x 8@60kg, 1 x 8 @55kg
    5) Cable row - 3 x 8 @60kg
    6) Lat. Pulldown - 3 x 8 @70kg

    24 mins stepper (hill interval program - hard work!)
    20 mins x-trainer (hill program)

    4 x 25 roman chair
    4 x 25 bench tucks

    I know I'll get a row off a few of you for high volume and high frequency training (training 6 days a week) but I honestly feel like I'm not doing anything if I do the abbreviated intense stuff. I can work to absolute faliure and feel like my eyes are gonna pop out, but next day I feel nothing and get all pissy cos it feels like a watsed workout. For weights progression I like to use the 'double progression' system I got from 'Hardgainer' book my Stuart McRobert. So that's how I'll be looking to (hopefully) progress.
    Diet worked out at about 1300 kcals, 180g protein, 60g carbs, 24g fat. Carbs and total kcal low cos it's sunday and I didn;t get out of bed til 12!
    Any comments would be greatly appreciated Cheers
    #2
    tbowman
    Pro-Member
    • Total Posts : 3726
    • Reward points: 6100
    • Joined: 2002/04/11 20:28:16
    • Location: North Carolina USA
    • Status: offline
    RE: Thehonkytonkman Journal 2003/06/23 15:33:04 (permalink)
    Maybe you could post your weekly routine and your goals
    and we could make comments then.
    #3
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/06/23 21:41:20 (permalink)
    TBOWMAN - Weekly routine is currently - Sunday: Back, Monday: Biceps (low volume heavy), Tuesday: Chest (lower volume,heavy) + shoulders/traps, Wednesday: Triceps, Thursday: Biceps (higher volume - trisets), Friday: Chest (supersets/trisets/circuits etc.) Saturday - OFF There will be between 45 minutes and an hour of cardio in addition to the weights on a daily basis

    It's a lot of volume but I have the time and have been doing well off it for the past few weeks. If my progress on lifts starts to stall I'll try a low volume cycle.

    Todays workout -Biceps

    Barbell Curl - 2 x 6 @ 100lbs, 1 x 4 @100lbs (was aiming for 3x6)
    Preacher curl (E-Z-bar) - 3 x 6 @ 40kg
    Alt. Dumbbell Preacher curl - 3 x 6 @ 40lbs
    Close-grip Chins - 3 x 6 (last 2 of last set were messy but got there!)
    24 mins stepper - hill
    20 mins x-trainer - hill
    4 x 25 roman chair

    I tried those close-grip chins for the first time in a biceps workout today and really felt them after 9 heavy sets!

    Diet was ok today - got up late again but managed to get 1400kcals in with the slack today being taken up by more carbs.

    Pretty pleased with today - managed to resist a chocolate bar that my girlfriend waved in front of my nose. There's nothing quite like the support loved ones give!


    #4
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/06/24 19:32:33 (permalink)
    Well, today did chest and shoulders.

    1) Flat bench press - 3 x 6 @95kg (just upped the weight from 90kg, so into new territory for me)

    2) Incline Flyes - 3 x 6 @ (2x) 65lbs (managed to get a very slight incline on the bench by putting a small weight disc inbetween pegs)

    3) Dips - 3 x 12 (unweighted) - mate told me after i did these that there is a dipping belt beind the counter at the gym so will incorporate these next week.

    4) Lateral raise - 3 x 8 @ (2x) 35lbs

    5) Cross-lateral raise (cables) - 3 x 8 @ 20kg

    6) upright rows - 2 x 8 @ 40kg (ahd to stop - shoulder clicked - ok now though!)

    No fitness today because it was too damn hot and sticky. Struggled with motivation today, but did ok. Diet wise, wasn't too bad but had too many carbs later in the day (got nutr-grain bar addiction!) Got my 8000mgs of CLA again - but did have a nasty experience when my mate made me laugh as I was trying to swallow one of the capsules and it seemed to go down sideways! Never mind - I live to train another day.
    I'm going to incorporate weighted dips into this chest session next week - what do you guys think about putting it earlier in the routine (ie; before the flyes) so I can go heavier on it? Never done them before so not sure what to expect. Any advice regaridng these would be apprecaited
    Cheers
    Mark
    #5
    Big Les
    Moderator
    • Total Posts : 13667
    • Reward points: 10422
    • Joined: 2001/08/16 23:55:42
    • Status: offline
    RE: Thehonkytonkman Journal 2003/06/24 21:03:43 (permalink)
    Under 1500 cals - seems very low - like way too low.
    Especially given your workload, I would have expected your metabolism to have slowed down to a crawl.
    I would bump up to 2000 with protein.
    And see if that kick start things fat loss wise

    Big les
    #6
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/06/25 19:37:09 (permalink)
    Big Les - Thanks very much for the comments. I surprised myself when I first counted kcals and saw how low they were but just presumed it would be great for fat loss (calorie defecit). Have read your comments and started reading James' nutrition e-book - I can see I've cocked up here![:I] Will definately take your advice!

    Todays workout was pretty good. Did triceps and it went like this:
    1) Close-grip bench press (smith machine) - 3 x 8 @ 70kg
    2) Reverse-grip bench press (smith machine) - 3 x 8 @ 65kg
    3) Dips (more upright than for chest) - 3 x 12
    4) Cable pressdown (rope attachment) - 3 x 8 @ 30kg

    24 minutes hill program on stepper
    20 minutes ski machine - hill program but less intense than stepper

    Diet - well, was too low again on kcals (pretty much the same as the other days) but having read Big Les's comments, other threads and made a start on James' book will make a more concerted effort on this AS OF TOMORROW!

    Thanks again to Big Les for his comments, and others are more than welcome to add to them - see if I'm making any more glaring mistakes!
    Cheers
    Mark
    #7
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/06/27 01:10:05 (permalink)
    Good training day today - Biceps, in a circuit style.
    The following sets, with no rest inbetween exercises, and 1 minute between trisets:
    1) Barbell Curl - 12/12/12 @80lbs/80lbs/80lbs
    2) alt. dbell curl - 12/12/12 @ 40lbs/35lbs/35lbs
    3) Close-grip chins - 6/4(+2 after pause)/3 (+1+1+1 after pauses)

    Then 2 sets of e-z-bar curl drop sets:
    @40kg - 9/5
    @30kg - 15/7
    @20kg - 21/20

    Absolutely killed my bi's and forearms!
    24 mins stepper, hill program
    20 mins ski machine, hill program

    Diet was very good today - took Big Les up on his advice and ate more kcals, mostly in the form of protein. Have left my food notes at girlfriends house, so no details but the outline was about 1800 kcals and 8000mg CLA.

    Drank whey shakes in water - this is how most people on the board seem to take it and it tasted even worse than in milk! Can anyone tell me why they tend to take it in water as opposed to milk (more proteing if taken with milk)? Cheers, Mark
    #8
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/06/27 18:18:46 (permalink)
    Got offered a job starting tomorrow that lasts til wednesday evening and can't afford to turn it down (I must be getting obsessed because I nearly turned it down because I won;t have access to a gym or any healthy food - event stewarding). Did chest today:
    1)Bench Press - 3 x 7 @ 96kg (last 2 reps of final set were not great so may focus on getting 3x7 quality reps out next week rather than going for more reps)
    2) Weighted Dips - 2 x 8, 1 x 5 @ 20kg - i had no idea what weight to put on these as I have never done them, but found that 20kg got me to reach failure in the 3rd set so will stay at this wt. Loved this exercise and depending on how I respond to it, may put it at the start of my chest workout - any opinions either way about that?

    20 mins ski machine then had to go home - quick session today due to poor time keeping and organisation.

    Diet was good, managed a little under 2000kcals again with 3 whey shakes. Weigh-day tomorrow so will see how it goes. Can;t see any difference this week, but others have commented so will see how it goes. Not looking forward to this 5 day rest - I'll miss the training and the only food available will be takeaway stuff. Might help kick-start my metabolism though ready for a return to a more reasonable diet (the 2000kcals rather than 1000kcals) which won;t slow my metabolism down as much. Might be being a little optimistic there but neeed to justify the rest to myself!!!! Will get up extra early tomorrow to fit in a quick cardio session before leaving.

    Won't be online for a few days, but as always, any comments, advice or criticisms would be very gladly received.
    Cheers
    Mark
    #9
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/07/04 17:38:16 (permalink)
    Back from my few days away working - no training and eating sh*t from saturday to thursday! Eager to get back into training after the break so reckon it did me good.
    TODAY
    9.30am - 1 scoop whey in water (130kcals, 22g p, 6g c, 2g f)
    10.15am - training
    4 x 25 roman chair
    4 x 25 crunches
    15 mins ski machine (hill)
    15 mins x-trainer (hill)
    11.30am (immediately after getting back from gym)
    130g tuna, 210g beans, 1 slice wholewheat bread,
    1 slice wt-watchers cheese (417kcals, 50g p, 50gc, 3.6gf)
    +2CLA tabs
    2.30pm - 75g (when uncooked) rice, 150g sweet+sour sauce, 3oz chicken
    (508kcals, 26.7g p, 88.2g c, 5.8g f) + 2CLA tabs
    3.30pm - training
    Bench Press - 3 x 8 @ 95kg
    Weighted dips - 8/6/4 @ 20kg
    Incline Flyes - 3 x 8 @ 2 x 60lb dbells
    4.10pm - (immediately after getting back in)
    1 scoop of whey in water (130kcals, 22g p, 6g c, 2gf)
    4.40pm - 200g potato's, 130g tuna, 2 slices wt-watchers cheese
    (362 kcals, 44.5g p, 33.8g c, 5.2g f)
    At 8pm I'll have - 130g tuna mixed with 150g cottage cheese
    (281 kcals, 49.1g p, 5g c , 6.6g f)
    At 10pm I'll have - 200g cottage cheese
    (194kcals, 22.4g p,7g c, 8.6g f)

    Giving a grand total of 2022 kcals, 236g p, 196g c, 33.8g f

    How does this sound to everyone - goals being to lose fat while maintaining (and adding if poss.) muscle? Not sure if carbs are too high, but have tried to increase kcals from before to avoid detrimental affect on metabolism. All comments welcome.Cheers Mark
    #10
    dirtyvest
    Moderator
    • Total Posts : 48555
    • Reward points: 13478
    • Joined: 2002/04/11 22:19:49
    • Location: UK
    • Status: online
    RE: Thehonkytonkman Journal 2003/07/04 18:14:51 (permalink)
    That is a better calorie total. Whenever I cut up, I simply half my carbs for a while then as things slow I'll have them again - all other nutrients remain the same (near as dammit). Once the cals and carbs are getting quite low, every 4th day I'll have a 'normal' day where I jack my carbs back up to re-boot my metabolism.

    Good luck with your progress, a few days out will have done little damage - I see your bench squeezed out 2 more reps so that's good.

    Ditry
    #11
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/07/05 13:43:14 (permalink)
    I weighed before leaving and as soon as i got back and I managed to put on nearly three pounds in four days! Weighed today though, 2 days back in and lost 2 1/2 of those so right back on track.
    Dirty - surprised myself with the bench! last chest session I really struggled to get 3 x 7, so when i felt there was more left after reaching 7 reps yesterday, decided to go for it. Maybe a few days off allowed for some recovery. Next session will go for 3 x 9 and so long as they're good reps, I'll drop down 3 x 6 and put the wt up to 97 1/2kg. Tempted to jump straight to 100kg (landmark!) but will probably progress longer if I take it slower.
    Today
    10am - 1 scoop whey
    10.30am - training - 2 x 25 roman chair, 2 x 25 ab roller, 20 mins x-trainer, 20 mins ski machine (both on hill modes)
    12pm - rice, sweet and sour sauce, chicken breast + 2CLA tabs

    will be eating again at 2.30pm, following roughly the same as yesterday, without the second whey shake post-workout.

    Feeling good, enjoying being back in the gym, and my tits are sore as hell from yesterday, which is always satisfying.
    Cheers
    Mark
    #12
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/07/06 17:21:43 (permalink)
    Yesterdays diet turned out at a little over 2000 kcals, about 180 g protein, 200g carbs, and 50 odd g fat. Think the carbs need reducing to the 170 - 190 g range, and could do with boosting the protein closer to 190-200g I think.

    Training today was back and cardio - did both in one session because I got up late AGAIN!

    Wide-grip chins - 3 x 7 (with 10kg assist)
    Close-grip chins - 2 x 7, 1 x 6 (no assist)
    Machine rows - 3 x 7 @ 80kg
    Lat. Pull downs - 3 x 8 @ 70kg
    15 mins ski machine
    15 mins x-trainer

    Forgot to bring diet diary with me today (i have to come to the library for internet) but totals (by the the time i go to bed) worked out at +/- 1950kcals, 200g protein, 180-190g carbs, 60g fat and 8g CLA.
    Think this is ok for now, as I am weighing nearly every day, and there always seems to be some change - today I weighed 11st 13.5lbs. When loss seems to slow I'll drop some carbs/kcals and then start putting a little more cardio on (don;t want to do too much or it'll make me lose more muscle than i need to when dutting down).
    Any comments, suggestions and criticisms would be greatly appreciated. Cheers, Mark
    #13
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/07/07 22:28:20 (permalink)
    Started today really well diet wise and kept it up through til about an hour ago when there was free pizza at work and stuffed three slices down (the logic being the quicker I eat, the less terrible it is - and its free so it doesn;t count!).

    Up til then I had managed 1900 odd kcals with just under half coming from protein, a little less coming from carbs, and the rest being fat. Also got my 8g of CLA in.

    Training - 2 sessions today
    First one at 9 this morning - 2 x 25 roman chair, 2 x 25 ab roller, 15 mins ski, 15 mins x-trainer.

    Second one
    Barbell curl - @ 100lbs - 6/5/4
    @ 90lbs - 6/6/6
    @80lbs - 8/8/8
    Alt Dbell Curl - @ 45lbs(x2) - 6/6/6
    E-Zbar curls drop sets - 40kg: 6 ,30kg: 10, 20kg: 15.
    40kg: 4, 30kg: 4, 20kg: 15

    Got some more work from Friday to Sunday, so will have to keep the rest of this week clean diet-wise and try to minimise the inevitable over the weekend. Weight remaining stable despite the obstacles of last week. Cheers
    Mark
    #14
    thehonkytonkman
    New Member
    • Total Posts : 32
    • Reward points: 6731
    • Joined: 2003/06/07 23:58:59
    • Location: Ellesmere Port
    • Status: offline
    RE: Thehonkytonkman Journal 2003/07/08 19:39:29 (permalink)
    Woke up late today so no scoop of whey first thing - had to get straight to the gym. Ok, ok - the truth is I hate the stuff - I;ve halved the liquid to mix it with so i can just down it like a shot - the stuff is horrible!
    Session 1
    - 3 x 25 roman chair
    - 3 x 25 ab roller
    15 mins ski machine
    15 mins x-trainer

    about seven hours later, went back and did session 2
    - Bench Press @ 90kg - 9/9/7 (hands started to slip outwards
    so i racked it early, think I may
    have made 9, definately would have got 8
    Think I'll have 3 x 9 by the end of
    this week so ready to go up a wt and
    down to 3 x 6 next week. The last 2
    weeks has all been PB improvements
    nearly every session.
    - Dips (no wt, some b*$!*!d robbed the belt) - 2 x 15, 1 x 7 (failure)
    - Incline Flyes @ 2x60lbs - 9/6/6 (dunno what happened here - just
    lost energy, I think it was the higher
    than normal reps on the dips that did it
    but not sure.
    - Upright rows @ 45kg - 8/7/6 (suddenly realized I don;t do any shoulder work so banged these on the end for delts and traps)

    By the end of feeding tonight will have managed 1800 kcals (not bad cos I got up so late!) with approx. 190g protein 190 g carbs and around 40g fat + 8g CLA.

    Purposely keeping cardio low at the moment - want to see what the minimum I can get away with is and slowly increase so as not to scare the crap out of my metabolism.
    Cheers
    Mark
    #15
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5