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hello all

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tysonsback
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2003/05/12 16:16:24 (permalink)

hello all

hiya i all i am just posting my journal here which i want some comments on but first let me say a few things which i have NOW COME TO UNDERSTAND AND TO ACCEPT.which is very difficult but it has to be done.
i have now realised to put put on muscles u have to lift heavy and eat MODERATELY big . if everything is spot on, on your diet u should put on a pound a week may be 1 pound per two weeks or three hopefully not. i always looked at this site www.skinnyguy.net and ther he said it took him 12 weeks to put on 30 pounds which some people from mt said it was a loads of bollocks . so i always had thAT IN my head . but now like i said i just realised it will take more than 12 weeks to be in that shape.

basically this is what i am aiming for i got 1 yr till i start uni i am 10st and 11 pounds my aim is to be 12 stone 8 pounds by next may
then i will cut till sept thats when i am in uni hopfelly i should be lean because i would have had 4 months to cut then i bulk again.

anyway here is my diet
p c
7.30 whey, cornflakes 2 eggs 1 bread 40 45
9,00 2sc of whey 40 0
10.30 tuna pasta 40 40
12.30 2 chickens 2 bread sardine fruit 40 40
2.00 2 sc of whey 40 0
3.30 2 chicks may be on 2 breads sardine 40 30
5.30 sardine sandwich 30 30
7.30 peas mince rice fruit 30 30
10.30 2sc whey 40 o

on my training day this waht i do

wed
3 sets of squats all of them are 6 reps each
weight used 100 pounds excuding bar
3 sets of leg push ups 2 of the 6 one of them 4
weight used 180 pouds for two sets then 250 pounds for las set

shoulders
barbell push behind your shoulders 3 sets of 1set for 8 reps then 2nd for 6 then 3rd for 4
barbell push front of chest same set as the above
then dumbell raises sides and fronts 3 sets each reps varies
last exercise for me shoulders is i use ez bar and do pull ups withthat if u know what i mean

fri
chest
4 sets of flat bench rep from 4-8
incline dumbels 3 sets 4-8
dips 3 sets of 8

triceps
now for this id dont douse bigger weights
i use weight that i can handle i guess is it wrong to do this
anyway triceps i use on cable crosser , skullcrusher and dips on the seat

sun
deadlift(this is the third time i am doing it getting use to techinque) 3sets of 8 reps
pull ups 3 sets of 6 reps
latpull down 3 sets from 8- 6 -4 reps

biceps
preacher curls 3 sets from 8-6-4 reps
standing up curls 3 sets 8-6-4 reps
then on cable crosser


right this is basically it my chest workout i fine so i me legs and me shoulders but not me back or biceps.
u konw i do my workouts on me biceps and back on sun next day
only me upper back hurts a bit not the middle of me back
and i was wondering if anyone can tell me what back exercise ishould be doing
and what is the rep ranges i shouldbe achieving for all me exercise
and also to let u know i havent got a spotter is this a bad thing

also can u list me the compound exerciseplease
#1

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    dirtyvest
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    RE: hello all 2003/05/12 17:24:53 (permalink)
    If you haven't got a spotter I owuld suggest using dumb-bells for all your pressing movements, that way you can still train all out without getting trapped under a bar. For your back, no need for pull ups AND pull downs IMO, drop the pull downs and replace it with some type of rowing exercise (one arm dumbbell or bent overs are my fave's). Biceps, I would try doing your standing curls first, then try some seated incline curls - my favourite 2 exercises.

    In terms of reps, I would generally stay around the 8-12 rep range, but this is by no means caste in stone - by varying the reps you can shock the muscles more.

    A compound exercise is one which directly involves more than 1 muscle, classic examples are pressing, squatting, deadlifting - but the list goes on

    Dirty
    #2
    James
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    RE: hello all 2003/05/12 20:10:20 (permalink)
    Glad you started a journal TB - I think this will be the best way to help you

    Yopur diet is atually ok - but you need to post it here dy by day - this way we can check you are getting variety
    #3
    tysonsback
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    RE: hello all 2003/05/12 22:51:54 (permalink)
    cheers but what i dont like is the whey i think it is only good for post training andin morns nothing else so if u can recommend me some alternertatives i be glad
    #4
    J_Sagu
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    RE: hello all 2003/05/12 23:03:23 (permalink)
    have some cottage cheese if you dont like whey that much..

    looking good bruv, keep it up..
    #5
    tysonsback
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    RE: hello all 2003/05/13 10:41:32 (permalink)
    cheers mate what u just pointed there cottage chees
    i thnik that the protein in it is guranteed to work than the whey protein in powders
    plus will it do any harm if i eat the same meal every day
    #6
    James
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    RE: hello all 2003/05/13 11:45:37 (permalink)
    no vary your meals
    post day by day here what you eat
    #7
    tysonsback
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    RE: hello all 2003/05/13 12:59:13 (permalink)
    james ifi dont, does it cause it a problemo thing is 1. my parents dont want be to be big they are moaning they think me being 9 and a halfstone is a very good thing 2nd because i got exams and a2 next year which is the most important year i should have me prioties on me studies not food so this is the only diet i can have till i goto uni
    when i got uni thats when i can vary me foods because i am a FREE MAN and I WILL be budgeting my food and EATING WHAT I PLEASE and thats when i pay u for an email consultaiton when i am in control until then i am suck to this for a year
    #8
    tysonsback
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    RE: hello all 2003/05/14 09:08:05 (permalink)
    i am doing some shoulder workouts
    any suggestions with any pictures
    #9
    James
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    RE: hello all 2003/05/14 11:24:38 (permalink)
    well telll your folks you need to eat to fuel your brain, and also tell them that exercise initiate focus and concentration whcih will help your studies. This is true

    Im sure eating variety is not a problem - Im sure they dont eat the smae food every day!
    #10
    tysonsback
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    RE: hello all 2003/05/14 12:05:07 (permalink)
    no but will it still cause a problemo
    #11
    tysonsback
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    RE: hello all 2003/05/20 21:00:40 (permalink)
    sorry for not writng but i was busy on the other forums if might noticed
    i have now lewarned that other than eating training is the most important element
    people keep saying give it 100% and i did well ithought
    so every time i will train i think i did the limit but i dindt u want to know how because i never felt that much doms . bot didnt this make me angry so i thought what seriously went wrong mainly i had no training partner so how am i going to do it
    well i looked at the article section there i found omkay im boring u
    i get to the point i am now doing the prexhaust techinque so that will definetly be 100%
    but i was wondering u know u shold do 3 set per body part lets say i do 3 execise for me chest each exercise consists of 3 sets like i said on each of the 3 sets on the last set do i do a lighter wieht till failur afterthe bigger weights
    #12
    darcy
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    RE: hello all 2003/05/21 10:10:14 (permalink)
    Here's a nice split I worked out for you :

    Day 1 : Grammar (warm up slowly).
    Day 2 : Spelling (Again, don't push it at first, just take it easy).
    Day 3 : REST (Recovery time. Maybe a few minutes on the speak 'n' spell ).
    Day 4 : Punctuation (You can hit this one pretty heavy).
    Day 5 : REST (Maybe a light 'paint by numbers' or 'dot-to-dot').

    On this routine you will make significant improvements.

    * Sorry mate, just couldn't resist :)
    #13
    tysonsback
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    RE: hello all 2003/05/21 12:08:09 (permalink)
    What, so is this a test or something, no am i going to get this marked,no so why in earth shall i get this puncuated who am i trying to impress just for today i will though.
    #14
    Bird
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    RE: hello all 2003/05/21 18:21:00 (permalink)
    LOL
    #15
    JohnOvManchester
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    RE: hello all 2003/05/24 21:35:49 (permalink)
    I think tysonsback is a nice guy, he knows what he wants to say but just finds it hard to put into words.
    Your right TB this is not a test, who gives a toss about your spelling?
    (although you may want to use the above darcy split before your exams).
    It's easy mate...
    train hard really hard and heavy (basic movements) and eat like a man possesed lose the extra fat when your a big grizzly bear lookin f*cker.
    You already have the right idea, just go at it all out.
    #16
    Clarkson
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    RE: hello all 2003/05/24 22:34:13 (permalink)
    Why do you start uni in May? Term starts in September which gives you an extra 4 months.

    I am also using uni (this September) as my target for looking as cut and in shape as possible.
    #17
    tysonsback
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    RE: hello all 2003/05/25 12:02:13 (permalink)
    no i start in sept but i am 10 and a half i want to be 11 and a half
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    darcy
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    RE: hello all 2003/05/28 10:42:43 (permalink)
    Should be no problem if you train hard and eat. 2 years ago (before I joined this forum) I started doing some basic weights. Now I have found this forum and learnt about bodybuilding I realise my routine was rubbish and I wasn't eating hardly any protein. However, I still managed to go from under 10 1/2 stone to 11 1/2 stone. I started a proper training routine from fresh this February and have now gone up to 12 stone 8 pounds.

    At 10 1/2 I think the gains will come fast for you if you stick with it.
    #19
    tysonsback
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    RE: hello all 2003/06/01 12:29:15 (permalink)
    cheers can u tellme your routines for your biceps and stuff if u got time
    #20
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