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Vetzak's Journal

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Vetzak
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2003/04/24 09:19:45 (permalink)

Vetzak's Journal

Age 21
Training properly since September 2nd 2002

Current stats

5'10
155 lbs
Arms 14"
Forearms 12"
Wrists 6" (Indicative of my small/light bone structure)
Waist 29"
Bodyfat approx 10% (estimate)
I haven't got round to taking other measurements yet.

Picture (taken on 4th April 2003)


My current training emphasis is building strength in my bench, squat and deadlift. I am using Ozzy's/Scruffy's strength routine (http://www.muscletalk.co.uk/topic.asp?ARCHIVE=true&TOPIC_ID=26141)currently, and am on week 9 (where the reps drop to 3 of main and 6-8 on assistance).

In the past I have used Paul Kelso's strength routine (http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=19484)and, before that, a generic hypertrophy routine.

I will be using this thread as a public record of my training and nutrition regimen, and will be updating regularly to help me make sure my ass doesn't get fat and out of shape.

I don't intend to record the exact details of every workout, and certainly not of my diet, but I will put my weights/reps/sets up of each big lift and maybe some thoughts afterwards.

Any comments/suggestions are welcomed.

Supplements :
Whey
GABA
ECA before workouts sometimes.

#1

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    Vetzak
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    RE: Vetzak's Journal 2003/04/24 09:21:10 (permalink)
    Monday 21/4/03

    Squat 95kg x 3 , 105 kg x 3, 115 kg x 5

    I only wanted 3 reps on the final set but somehow managed 5. My squat is my weakest lift but is catching up.

    I also managed to do a single rep with my COC (Captain of Crush) no.1 today then 22 reps on the Trainer. (I got them for Xmas and couldn't do a single on the trainer at first). As a side note I believe these bad boys are the chief reason for adding nearly an inch to my forearms since Xmas.





    Wednesday 23/4/03

    Deadlift 105kg x 6 , 125kg x 6, 150 kg x 8 + partial

    I actually should be doing 3 reps on deadlifts but I simply don't have anough plates (I train at home) yet to do any higher than 150kg! I hope to buy some this week or next as it's getting ridiculous.

    I am doing Zercher squats in place of leg press on the routine and worked my way up to 6 reps with 95 kg.
    #2
    Ant
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    RE: Vetzak's Journal 2003/04/24 09:54:58 (permalink)
    You look a lot lower than 10% bodyfat, try and get some calipers and take a 3 site. Unless you hold most of your bodyfat in your lower body, I reckon your about the same as me (6.6%).
    #3
    James
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    RE: Vetzak's Journal 2003/04/24 10:13:22 (permalink)
    I would get someone else to check your bodyfat rather than yourself - its more precise and use the 4 sites as per my article.

    Are you just focusing on training in your journal or nutrition aswell Vetzak? if so please post your nutrition regimen
    #4
    Vetzak
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    RE: Vetzak's Journal 2003/04/24 10:54:18 (permalink)
    Thanks, if I am lower than 10 then that's great. But to be honest I have no need for a precise bodyfat reading, just want to move more plates and gain muscularity while maintaining visible abs.

    I used to count calories exactly but have stopped doing so. I think my calorie counting days were good as a 'calibration' period to get me to realise roughly how much food I need to be eating.

    I don't intend to focus on nutrition in this journal, but I may put a few notes here and there.

    Here's an example of my daily nutrition (varies greatly):

    8.30 1 scoop Whey in water - ECA
    9.00 Cereal (shredded wheat, weetabix etc) + 50g skimmed milk powder + 1 scoop whey
    10.00 Train
    11.00 50g Whey, 50g Dextrose
    12.00 Lots of Pasta + bacon/or tuna + tomato sauce, couple of apples, 15g flax seed oil in cranberry juice
    14.00 Almost fat-free cheese, 2 wholemeal bread
    15.00 Protein bar
    17.30 Chicken + rice or similiar high prot/carb meal. Piece of fruit e.g. Orange/few grapes.
    20.00 Small protein snack e.g. pre cooked chicken
    23.00 Cottage cheese with pineapple.

    Calories/protein bumped up throughout the day with whey and skimmed milk powder. Green tea occasionally. Oh, and a multivitamin.

    I used to drink alcohol daily but now try and limit it friday and saturday nights.
    #5
    Ant
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    RE: Vetzak's Journal 2003/04/24 11:45:22 (permalink)
    quote:
    Originally posted by James

    I would get someone else to check your bodyfat rather than yourself - its more precise and use the 4 sites as per my article.

    Are you just focusing on training in your journal or nutrition aswell Vetzak? if so please post your nutrition regimen



    Very true, however it isn't easy to get someone else who knows what they are doing to take measurements for many of us.

    If I knew someone who could do it, and could use a pair of calipers accurately I'd get a 7 site done probably, but at least a 4 site (just can't reach that subscapular myself unfortunately [:P]).

    Regardless the only real use for bf measurements (as you note in your article James) is to track changes over time anyway. The measurements could be extremely accurate or miles off depending on a persons body fat storage preferences, So I was just trying to give Vetzak a rough idea.
    #6
    bananaman
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    RE: Vetzak's Journal 2003/04/24 13:29:16 (permalink)
    dude, I would say your 6-7%bf, certainly no more than 8, your body looks about almost the same as mine and I am 6.5% at 168lbs... the only difference I can see is I have slightly bigger shoulders, lats and triceps.. looking good bro, i have been trainin for 3 years now!! but I started at about 135lbs
    #7
    James
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    RE: Vetzak's Journal 2003/04/24 16:13:37 (permalink)
    as its just an example of your diet I assume you have variety well covered? One thing thoug: more veg/salad
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    scruffy
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    RE: Vetzak's Journal 2003/04/24 21:55:58 (permalink)
    how you getting on with the routine now the reps have dropped, noticed any increase in strength ?
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    Vetzak
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    RE: Vetzak's Journal 2003/04/25 00:00:05 (permalink)
    Cheers for the positive comments banana man. How does your strength compare to mine?


    James, yeah I think I have a decent amount of variety in my diet. I eat different things each day but keep the macronutrient intake roughly the same.
    quote:
    One thing thoug: more veg/salad

    Roger that.


    scruffy, I am loving the routine. My strength in squat and deadlift is flying, but I was hoping for a bit more increase on bench... I think I'll do some 1RM's at the end of the routine to see roughly how much I improved.
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    Vetzak
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    RE: Vetzak's Journal 2003/04/25 10:41:17 (permalink)
    Friday 25/04/03

    Flat Bench 75 kg x 3, 85 kg x 3, 95 kg x 3+1 forced rep
    Will try for 97.5kg x 3 next week.

    Also worked up to 145 kg SLDL for 7 reps.

    Lifted some good weights this workout; felt very sick afterwards.
    #11
    May
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    RE: Vetzak's Journal 2003/04/27 23:01:25 (permalink)
    Vetzak,

    Keep it up Bro. Like you, I'm a hard gainer, but have made good progress after finding MuscleTalk. We're behind you, keep at it.
    #12
    Vetzak
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    RE: Vetzak's Journal 2003/04/28 11:11:33 (permalink)
    Cheers mate, MT is actually my main reason for my progress and staying motivated, believe it or not.
    #13
    Vetzak
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    RE: Vetzak's Journal 2003/04/28 11:15:13 (permalink)
    Monday 28/04/2003

    Squat 100kg x3, 110kg x3, 120kg x2+1 forced
    I don't like low rep squatting, scares the sh1t out of me.

    Dipped with 25kg hanging from me for 7.

    Standing military 40kg x6 - this is not even half my benching weight, is this typical? Or is my overhead relatively weak?
    #14
    colossal
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    RE: Vetzak's Journal 2003/04/29 00:42:40 (permalink)
    try seated military instead as that gives me better results.... i'm a little iffy about standing militarys cuz my back gave out once
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    AUTIGER
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    RE: Vetzak's Journal 2003/04/29 02:45:20 (permalink)
    i agree with colossal about the seated military. i arc my back way to much if i do them standing.
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    scruffy
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    RE: Vetzak's Journal 2003/04/29 20:58:01 (permalink)
    the only advantage of standing press is that you can do a push press when the going gets tough, if you are arching your back to much then your form is wrong..
    #17
    Vetzak
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    RE: Vetzak's Journal 2003/04/29 23:09:59 (permalink)
    I don't think I have a problem with leaning back on standing military. I used to lean back a lot without knowing that I was cheating, but I recently dropped the weight to ensure my torso is straight up and that position is maintained throughout the set.
    #18
    Vetzak
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    RE: Vetzak's Journal 2003/04/30 11:49:41 (permalink)
    Wednesday 30/4/03

    Deadlift 110kg x 6 , 130kg x 6, 150 kg x 8 + partial

    Upped the weight on first two sets, but got the same on the last. Have ordered an oly bar with 230kg of plates just now which hopefully will arrive by next Wednesday so I can increase my deadlift instead of just repping out with 150k!

    Zercher 95kg x 9 on final set.

    Leg curl has nearly doubled in past few weeks, I'd like to try GH raise sometime.
    #19
    Ant
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    RE: Vetzak's Journal 2003/04/30 15:44:39 (permalink)
    GHR's are a fantastic exercise, the only problems are anchoring your feet comfotably, and catching yourself before you knock your teeth out on the floor on the negative [:P]
    #20
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