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helping the bulldog

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bulldog dave
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2011/03/16 13:45:33 (permalink)

helping the bulldog

going to start a journal for advice and criticism of what im doing and eating, my main goal is a flat stomach and eventually maybe show some abs and put some more mass on, so please feel free to give your 10p worth
#1

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    bulldog dave
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    Re:helping the bulldog 2011/03/16 14:01:32 (permalink)
    im 6'3 and at the moment i weigh 15.13 stone when i started hitting the gym hard again back in september i weighed 17.2 so i have made some good progress but i would like to see how i look getting down to 15 stone
     
    over the last 5-6 years i have been on/off due to various reasons but now i can commit fully to a proper regime and diet, i have no idea what my bf is but i guess back in september it was pretty bad as it still probably aint the greatest,
     
    although im big lummox i do seem to be stronger on certain movements and im convinced im lagging on chest power compared to shoulders and back
    #2
    bulldog dave
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    Re:helping the bulldog 2011/03/16 14:55:40 (permalink)
    i have been swapping my routine around quite but at the moment im sticking to this
     
    4 days weights, 5 days cardio
     
    all weight in kgs
     
    monday- chest,shoulders,triceps
    dips              4x10
    bar bench     2x102.5 2x90
    smith incline  4x6   80
    cable row      4x6   65 
    cable side     4x6   25
    cgbp             3x8   75
    tricep dips    3x16  with a 15kg on my legs
    kick back       3x7.5 failiure, superset these with dips
     
    tuesday- back,legs,biceps
    deadlift         3x6 150   170 if i use straps
    shrug            4x6 140   have done 180 with straps
    lat pulldown  4x6 113  maximum weight on machine
    leg press       4x8 490  maximum weight on machine
    hamstring curl 3x8 190 maximum weight on machine
    smith calf raise 3x10 140
    bar curl          4x6 45,40,35,30
    hammer curl   4x6 25
     
    wednesday-sscv with 10-15 ab work
     
    thursday-chest,shoulders,tricep
    dips                  4x10 own bodyweight
    smith incline     4x6 80
    low cable row   4x6 40
    military press    4x6 2x60 2x50
    bent over lateral   3x8  40   on the cable
    straight arm press  3x8 95
    tricep dips         3x16 15kg plate on legs
    kick back            3x7.5 failiure, superset with dips
     
    friday-legs,back,biceps
    squat                    4x6 3x140  1x100
    leg extension        4x6 290, maximum on machine
    barbell row            4x6 100
    assisted pull up     4x6 not very good a this
    cable row               4x6 plate 20, maximum
    supinating curl       4x6 2x25 2x20
    pinwheel curl         4x6 22.5
    forearms                various exercise not alot though
    #3
    GHO
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    Re:helping the bulldog 2011/03/16 14:58:59 (permalink)
    Stick your diet up Dave
    #4
    bulldog dave
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    Re:helping the bulldog 2011/03/16 16:47:09 (permalink)
    will do it tomorrow as i have work soon
     
    i like wednesday its just cardio and sscv at that, followed by 10 minute abs
    #5
    bulldog dave
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    Re:helping the bulldog 2011/03/18 10:26:48 (permalink)
    my daily food looks like this, i will put alternative meals so you get a better look as to what i eat, also i work nights so the timings will look odd and i never finish at the same time being a lorry driver so the SHAKE i put down at the end isnt always needed if i finish early
     
    11am breakfast
    2 scoop whey        4 eggs scrambled
    50g oats               1 brown bread
     
    usually have the eggs 4 times a week
     
    pre workout
    1 banana
    1 scoop whey
     
    post workout
    2 scoop usn igf1
    20g maltro
     
    5-5.30pm tea
    1 chicken breast                  gammon or turkey mince
    loads of veg                        100g basmati rice
    5-6 boiled new spuds
     
    8pm meal
    1 chicken breast            1 tin tuna
    veg                                3 rye crisp bread 
    squirt of salad cream with both
    sometimes 20g almonds with either meal
     
    11pm
    1 tin tuna                    1 tin mackeral
    veg                              veg
    sald cream                   same
     
    2pm
    2 scoop whey if im working till 5-6am if not
    200g cottage cheese before bed but will have the cottage cheese before bed as well if i have the shake
    #6
    bulldog dave
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    Re:helping the bulldog 2011/03/18 10:50:32 (permalink)
    slightly changed how i work out, i was keeping to a strict 1min rest between reps and sets to burn a few more calories but i did have to sacrifice some weight as i couldnt keep lifting my max weight at that short of rest.
     
    now resting 1.30min between reps and sets and it makes a hell of a difference managed to do 4x6 at 80kg on the smith incline press where as before i could only do 1 set at 80kg and then drop to 70kg, i still managed 4x10 on the chest dips which aint easy pushing up 95kg, hopefully in a few weights i could add just 5kg around my waist
     
    got legs,back,biceps today going to try 1 set on the squats at 150kg
    #7
    bulldog dave
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    Re:helping the bulldog 2011/03/18 15:59:05 (permalink)

     

     
    this was back in september when i weighed 17.2 stone
     

     

     
    this was taken january this year and i didnt really weigh myself then but at the minute im 15.12stone and will put some more pics up when there taken
    #8
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