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Helpful ReplyHot!Time for change...Starting legs pic page 28

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sd1656
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Re:Time for change... 2010/07/07 22:52:23 (permalink)
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Legs session today, really enjoyed this. Seems strange as everyone seems to hate legs lol.

Straight leg deadlift

5x60kg (To check form)
5x80kg
5x90kg
(2) 5x100kg
5x110kg

Squats
(2)5x80kg
(2)5x100kg
5x110kg

heel raises

(3)x40kg
(2)x45kg
No weight increase on this from last week as I still think my form needs improving.

Abs

6x10 situps+20kg
4x10 weighted crunches on crunch machine

run
25 minute steady state run

Been quite a good day, eaten well apart from a few biscuits. I am really enjoying this at the moment, enjoying the structure rather than doing what I was doing before and just lifting weights aimsly. Am still working on designing a diet.

Sun-Loaded March
Mon-Push+cycling(dependant on the distance of the march)    
Tues-1 hour swim
Wed-Legs+steady state run
Thurs-1 hour swim
Fri-Pull+steady state run    
Sat-Rest

Wrote this up quickly I know its not ideal for bulking but I need to maintain my CV fitness.


#21
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sd1656
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Re:Time for change... 2010/07/07 22:56:00 (permalink)
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theITman

Why is it hard to not drink on a week day?


I guess at this moment in time, its my outlook on life. I don't usually go out on weekends though.
#22
sd1656
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Re:Time for change... 2010/07/08 08:44:10 (permalink)
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0600, 30 minutes of steady cardio.    
0725 2 pieces of brown bread, 2 weetabix
0800 weight gain shake
l will post some pictures once I have enough posts. I will give this a proper update tomrrow. Thanks for all your support so far.        
#23
sd1656
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Re:Time for change... 2010/07/10 23:13:23 (permalink)
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Ok last few days have been a bit hetic. Consumed alot of alcohol last night although it didn't seem to hinder my performance in the gym today. Today was my pull session came away from this very pleased.

Deadlift
5x80kg
5x100kg
5x110kg
5x120kg
2x130kg    
2x130kg

Pullups
(4)x5 bodyweight + 10kg
5xbodyweight

seated row
5x50kg
5x55kg
5x60kg
5x65kg
5x70kg

Various bodyweight abs excerises

50mins steady state run

Pleased with todays performance, noted that my grip has greatly improved when deadlifting. Also did a shopping and bought loads of eggs, chicken and cottage chesse in an effort to improve my diet.
#24
Shane H
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Re:Time for change... 2010/07/11 11:32:51 (permalink)
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getting completely trashed can knock down your testosterone levels for 3-5 days

source: www.campusmen.com/building-muscle/building-muscle.html


I don't drink at all anymore, it's not worth it at all... and my parents drink quite a lot so that also throws me off it
#25
sd1656
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Re:Time for change... 2010/07/11 13:21:50 (permalink)
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Shane H-Thanks for the link some handy information there. Didn't realise it was quite as bad as that. Another excuse to help me kick the booze.

Today:

1000-2 boiled eggs, 2 slices of toast, 1 apple, 1 orange
1230-1 chicken breast, salad, 2 slices of brown bread, mushroom soup

Thats what I have had so far, plan on having a weigt gain drink at 1500, some rice and meat at 1900 and a chicken sandwich at 2100. Just deciding whether to have some cottage cheese or weight gain drink before bed. 
#26
Shane H
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Re:Time for change... 2010/07/11 16:32:59 (permalink)
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no problem, learned some stuff myself from that article :)
#27
sd1656
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Re:Time for change... 2010/07/11 18:17:40 (permalink)
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Just did 50minutes in the pool enjoyed it. Still struggling with this diet though. Also read on that website that the way to build mass is low weights, high reps always thought it was the other way round!
#28
sd1656
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Re:Time for change... 2010/07/12 16:01:00 (permalink)
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1000-2 eggs, 2 slices toast, cereal bar
1230-chicken breast, salad, apple
1415-Gym
1530-weight gain shake
1800-tuna steak and vegetables
2100-chicken sandwich
2200-100g cottage cheese

Workout
Bench Press
5x60kg
6x60kg
6x65kg
5x70kg
5x60kg

Military Press
6x35kg
6x40kg
6x40kg
5x42.5kg
5x42.5kg

Dips
5xbw
5xbw+10kg
5xbw+15kg
5xbw+20kg
4xbw+20kg

Added the incline bench in this weekend as feel I want to make some more progress on the chest, no harm in this is there?
Incline Bench
5x50kg
5x50kg
5x55kg
5x55kg
5x55kg

Finished off with some abs,
ABS
3x20 situps
2x20 heel taps
25 crunches

Id like to hear your opinions on the diet today and also if adding the incline bench was a good idea. Thanks.

#29
sd1656
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Re:Time for change... 2010/07/12 22:06:32 (permalink)
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Quick update-the cottage cheese is awful so I added a handful of cashew nuts to it!
#30
sd1656
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Re:Time for change... 2010/07/13 09:45:47 (permalink)
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Going to smash out an hours worth of cardio today. Been reading up about investing in some whey protein and was stuck between either the Reflex or Met-RX have decided to go for Met-RX for the added calories.
#31
Shane H
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Re:Time for change... 2010/07/13 19:15:06 (permalink)
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sd1656
1000-2 eggs, 2 slices toast, cereal bar
1230-chicken breast, salad, apple
1415-Gym
1530-weight gain shake
1800-tuna steak and vegetables
2100-chicken sandwich
2200-100g cottage cheese


Doesn't look like enough food mate, nearly 6 hours before solid protein intake. Weight gain shake should be taken with a PWO meal IMO, some chicken or tuna at least... there should be enough carbs in the shake.

sd1656
Added the incline bench in this weekend as feel I want to make some more progress on the chest, no harm in this is there?
Incline Bench
5x50kg
5x50kg
5x55kg
5x55kg
5x55kg



Hey, I do flat, incline + decline, but not as many sets.. I'd say its good but others may protest
#32
sd1656
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Re:Time for change... 2010/07/13 23:51:24 (permalink)
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Did a quick 40 mins cardio today, 30 mins steady state run, 10 mins to finish on the bike.

Cheers Shane, will take that into account. Im stopping the weight gain drink for the moment and replacing it with whey as I am eating alot more now.
Todays diet looked like this

0900 2 eggs, 2 wholemeal toast, 1 apple, 1 scoop whey
1130 1 chicken breast, jacket potato, rataolio
1400 pre workout banana 1 scoop whey
1430 workout-40 mins cardio
1530 2 scoops whey, 2 handful of cashew nuts
1630 1 tuna steak, brown rice, soup
1930 1 chicken ham sandwich and small salad with an orange
2230 150 g cottage cheese, 2 handful of cashew nuts, 1 scoop whey

Thats what my diet looks like at the moment, would like to hear your opinions???
The protein I am taking is myofusion.
#33
sd1656
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Re:Time for change... 2010/07/14 18:13:47 (permalink)
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Breakfast
Boiled egg-Calories=210.8 Fat=14.4g Carbs=1.5g Protein=17.1g
Apple-Calories=65 Fat=0.2g, Carbs=17.3g Protein=0.3g
Hovis bread-Calories=115 Fat=1.4g Carbs=18.9g, Protein=5g
Gaspari myofusion-Serving Size: 1 Scoop Calories=157.5 Fat=3g Carbs=5g, Protein=25g

Totals: Calories=874.1 Fat=34.8g Carbs=63.1 Protein=69.5

Mid Morning
175g Chicken-calories=289 fat=6g carbs=0g protein=54g
Ratalioe- Calories=152 fat=5g carbs=11g protein=2g
190g Jacket potato-calories=261 fat=0g carbs=61g protein=7g

Totals: Calories=702 fat=11 Carbs=72g  protein=61g

Pre workout
Small Orange- Calories=25 Fat=0g Carbs=5g Protein=0g
Gaspari whey- Calories=157.5 Fat=3g Carbs=5g Protein=25g
 
Totals: Calories=182.5 Fat=3g Carbs=10g Protein=25g 

Post workout
Gaspari whey- Calories=157.5, Fats=3g, Carbs=5g, Protein=25g  x 2 servings
50g Cashew nuts- Calories=277 Fat=22g Carbs=15g protein=9g
Totals: Calories=592 Fat=28g Carbs=25g Protein=59g
Mid afternoon
Tuna steak- Calories=123 Fat=1g Carbs=0g Protein=29g       
Brown rice-Calories=222 Fat=2g Carbs=46g Protein=5g

Totals: Calories=345 Fat=3g Carbs=46g Protein=34g

Eveing
Tuna sandwich- Calories=200 Fat=4g Carbs=23g Protein=17g
100g Salad- Calories=87 Fat=0g Carbs=0g Protein=1g           
Small Orange- Calories=25 Fat=0g Carbs=5g Protein=0g 

Totals: Calories=312 Fat=4g Carbs=28g Protein=18g

Before Bed
150g Cottage cheese- Calories=132 Fat=4g Carbs=5g Protein=17g    
50g Cashew nuts- Calories=298 Fat=23.6g Carbs=10.6g Protein=10.8g
Whey- Calories=157.5 Fat=3g Carbs=5g Protein=25g

Totals: Calories=587.5 Fat=30.6g Carbs=20.6g Protein=52.8g

Grand Totals: Calories=3595.1 Fat=114.4g Carbs=264.7g Protein=319.3g
Protein needed=247.5g Carbs needed=412.5g


Thats what I have eaten today.

Workout as follows:

SLDL:
5x80kg
5x90kg
5x100kg
5x100kg
5x110kg

SQUATS:
5x80kg
5x100kg
5x110kg
5x115kg
6x120kg
5x100kg

CALF RAISES:
5x40kg
5x40kg
Bad form, didn't use machine proply lol
5x30kg
5x40kg
5x45kg

ABS:
3x12 leg raises
3x12 hanging knees to chest
2x25 crunches

Was disappointed with my form on the first two sets of the calf raises, the squats didn't go too badly but still need to improve form on the SLDL.

post edited by sd1656 - 2010/07/14 18:26:51
#34
sd1656
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Re:Time for change... 2010/08/04 18:03:07 (permalink)
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Thought it was about time I updated this. Have been keeping with the 5x5 routine and going to keep on it for another 11-ish weeks I think.

Slightly changed my routine:
Everything is 5x5 unless stated, and all the sets are done at the same weight.
MON:
Squats
Bench
Rows
Accesory: Tris and Abs

WED:
Squats (10% lighter than mon)
Calf raises (3x12)
Deadlifts
Pull Ups
Mill press
Accesory: Bis and Abs

FRI:
Squats (working the weight up this time)
Bench
Rows
Accesory:Tris and Abs.

Enjoying this, todays workout wednesday was an absolute killer.

Squats
67.5kg

Deadlifts
120kg

Calf raises
30kg

Pull ups
Bw+10kg (4th set, 4 reps, 5th set, 3 reps) FAIL

Mil Press
47.5kg

EZ Curl
3x8x25kg (not to sure of the weight of the bar??)

ABS
3x10 incline weighted sit ups

Was really tired after this! Would like to work out my 1RM on the deadlift one day.
#35
sd1656
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Re:Time for change... 2010/08/05 22:47:13 (permalink)
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Today was simple CV

30 mins on the crosstrainer...am looking foward to tomorrow. Also considering joining muscleworks in london when I get back to work, is there anywhere near the gym that do a decent pre and post workout meal?
#36
sd1656
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Re:Time for change... 2010/08/08 13:36:21 (permalink)
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Friday was a good lifting session still stuck on 67.5kg for reps though which is dissapointing.

Saturday-30 minute run

Today-30-45 minute run depending on how I feel...will update you.
#37
sd1656
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Re:Time for change... 2010/08/08 15:19:57 (permalink)
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40 ish minute run around 5 miles.
#38
sd1656
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Re:Time for change... 2010/08/09 16:12:45 (permalink)
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Happy with the session today

Squats
Started with a 2.5kg increse from last week but was feeling confident so upped it after the second set, glad I did.
77.5kgx5 (2 sets)
80kgx5 (3 sets)

Bench
67.5kgx5 (5)
70kgx2
Dipped my toe in the water with the 70kg just to give myself a taster for the next session. Think I'll have a look around the gym for some .75 plates for my next session to make it 68.5kg as 70kg may be too much, but we will see.

Rows
25kg on each side of the BB x 5 (5)
Dont have a clue of the BB as it isn't an olympic bar

Pulldowns
50kgx8
60kgx8 (2)

Dips
15kgx8
15kgx3

Overall was fairly pleased today, I am happy I decreased he weights to improve my form as it must have been atrosiocous before. I was meant to do some low volume abs at the end but monged it and forgot. May post some pics soon...not sure though.
#39
ItsNOTlikeTHAT
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Re:Time for change... 2010/08/09 18:17:06 (permalink)
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sd1656

 May post some pics soon...not sure though.



 Get them up!  


best way for more motivation.
#40
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