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iwantmuscles journal

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iwantmuscles
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RE: iwantmuscles journal 2003/06/18 10:51:29 (permalink)
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Hi all

I've added a Picture of myself to this journal .... Hope to get a couple more done over the weekend .. New camera and all !!!

http://uk.photos.yahoo.com/richardhamilton250

Update for yesterday to follow shortly

#21
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.
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RE: iwantmuscles journal 2003/06/18 11:35:18 (permalink)
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The two mass building exercises for chest are flat bench and weighted dips. As I posted earlier in this thread my chest routine looks like this:

Chest:
Flat DB Bench = 1x12 1x10 2x8
Weighted Dips = 3x8 (wide grip, lean forwards)
Incline Barbell Press = 3x10
Flat DB Flyes = 2x12 1x10

This is what I'd recommend
#22
iwantmuscles
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RE: iwantmuscles journal 2003/06/18 13:00:56 (permalink)
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Ok, Yesterday


I'm not going to include the diet for each day unless I have something significantly out of the ordinary, Most days will be similar in construction but different in food types!

Felt a lot better today, was a little sorry for myself the last time I posted. I have however got my **** together and on track again! I suppose I'm going to have off and crappy days along the way ... After all, this has been a huge change in my life!

Four sets of Leg press

1st set @ 90kg warmup 15reps
2nd set @ 150kg 10 reps
3rd set @ 200kg 8 reps
4th set @ 290kg 4 reps (Next target is 320)

Legs are darn sore today, Yeah!!

Squats, Did three sets of squats

1st set @ 30kg warmup 10reps
2nd set @ 50kg 8reps
3rd set @ 90kg 6reps

standing calf raises
1st set warmed up with light weights @15reps
2nd set 65kg 12reps
3rd set full stack 120kg 10reps (squeezing at the top of each rep)

Shoulders (shoulder press machine)
1st set @30kgs 15 reps warmup
2nd set @45kgs 10reps
3rd set @70kg 5reps failure (next target is 80)


#23
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RE: iwantmuscles journal 2003/06/18 16:30:00 (permalink)
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Good calf routine that I read on these boards:

-12 reps of as heavy as you can go
-Straight into standing calf raises with you own bodyweight (without a break)
-Straight into standing calf raises with your own bodyweight and ur noes pointing inwards (without a break)

*Reduce weight on the machine by 20%*

-12 reps
-Straight into standing calf raises with you own bodyweight (without a break)
-Straight into standing calf raises with your own bodyweight and ur noes pointing inwards (without a break)

*Reduce weight on the machine by another 20%*

-12 reps
-Straight into standing calf raises with you own bodyweight (without a break)
-Straight into standing calf raises with your own bodyweight and ur noes pointing inwards (without a break)

The aim of this is to keep moving, with little or no gap between each movement and try and change the weight quickly so you can go straight into it. Keep each calf raise slow and under control and try and use the full range of motion squeezing (as you mentioned) at the top of each rep. I've found my calves are responding well to this... keep eating that protein tho.
#24
Ant
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RE: iwantmuscles journal 2003/06/18 16:53:15 (permalink)
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You are definitely right about being genetically well built. Wish I'd had such a strong base to start from!
#25
iwantmuscles
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RE: iwantmuscles journal 2003/06/19 09:41:25 (permalink)
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Burton, thanks Mate!! I'll surely try your suggested routine for calves, sounds painfull but sounds good!!

Thanks for the compliment there Ant!! I'm hoping to look a lot better and stronger within three months .... my goal is to have a full sixpack within six months too and be able to bench 100+kg
#26
iwantmuscles
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RE: iwantmuscles journal 2003/06/19 12:34:41 (permalink)
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I hae a question please,

In a post for another member I see that they refer to their (for example) DB Flyes 100lbs x 8 reps

Does this mean they are adding the combined weight of the two DB's or is this 100lbs per DB

AND

How should I be reporting my weights back - as above or individual DB weights??

Thanks
Richard
#27
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RE: iwantmuscles journal 2003/06/19 17:03:39 (permalink)
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I expect he'd be refering to the combined weight ie. 50lb dumbells
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RE: iwantmuscles journal 2003/06/20 10:57:39 (permalink)
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Diet yesterday

6:30am 2 scoops Whey in water
6:45am 1 cup Oats + skimed milk + 1 TBLS Raisins
10:30 1 Chicken wrap + salad and mayo
13:00 1 Tuna and salad bap (granary) + apple
2 scoops of whey in water
15:30 Chicken and Picallili sandwich (brown bread)
18:00 I scoop creatine in water
19:00 1/2 of 2 scoops whey in water
TRAINED
Remainder of protein shake
20:45 Two tuna steaks done in a little sweet and sour sauce (1%fat) = stir fired rice with veggies
10:30 I Tbs Peanut Butter + 1 scoop whey in whole milk

Last nights training:

I was soooo pumped at the end of this session, I felt great. In fact a freind said I looked like an animal. However, It did feel like I was doing a helluva lot for one night. Did I overtrain last night???

Seated DB Press
1 set 35lbs DB's @ 10reps
2 set 45lbs DB's @ 10reps
3 set 55lbs @ 6 reps (failure)

Upright rows
1 set olympic bar + 20kgs @ 10reps
2 set olympic bar + 30kgs @ 10reps
3 set olympic bar + 30kgs @ 6reps (failure)

Lateral Raises
1st set 20lbs DB's @ 8reps
2nd set 45lbs DB's @ 8reps
3rd set 35lbs @ 5 reps (failure)

Shoulder Press (Machine)
1 set 35kg @ 10reps
2 set 45kg @ 10reps
3 set 70kg @ 10 reps

Skull crushers (E-Z Bar)
1 set 15kgs @ 10reps
2 set 20kgs @ 10reps
3 set 30kgs @ 6 reps (failure)

close grip bench press
1 set 20kgs BB @ 10reps
2 set 40kgs BB @ 10reps
3 set 40kgs BB @ 7 reps (failure)

Rope Pushdowns
1 set 35kgs @ 10reps
2 set 50kgs DB's @ 10reps
3 set 70kgs @ 6 reps (failure)

Later!!




#29
iwantmuscles
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RE: iwantmuscles journal 2003/06/21 10:26:12 (permalink)
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Diet yesterday was pretty normal. Nothing out of the oprdinary to eat.

Training:

Deadlifts
I did four sets of DL's

1st set @ 50kgs 12 reps
2nd set @ 70kgs 10 reps
3rd set @ 100kgs 8reps
4 set at 140kgs 4 (failure)

I think I have the right form, could definately feel the last four of the 4th set, they were nasty and I couldn't do another set!

Wide grip pulldowns
1st set @ 30kgs 12 reps
2nd set @ 40kgs 10 reps
3rd set @ 60kgs 8reps
4 set at 80kgs 6reps to failure

I need some advise about these pulldowns, narrow and wide grip. should I grip the bar overhand (palms facing away) or underhand (palms facing me)?

narrow grip pulldowns
1st set @ 30kgs 12 reps
2nd set @ 40kgs 10 reps
3rd set @ 60kgs 8reps
4 set at 60kgs 6 (failure)

seated row
1st set @ 40kgs 8 reps
2nd set @ 50kgs 8 reps
3rd set @ 80kgs 8 reps

I need to go up on the weights for the seated row next week, I felt like I could do a couple more.

Bent over row, I like this excercise!!!

1st set @ 45lbs DB 12 reps
2nd set @ 65lbs DB 10 reps
3rd set @ 90lbs DB 8 reps

shrugs
hmmmm these were pretty painfull after all of the above

1st set @ 30kgs BB @12
2nd set @ 50kgs BB @12
3rd set @ 50kgsBB @12failure at 12, too knackered to do another two sets, will try for 4 next time and five later!

Otherwise, I felt pretty damn dandy at the end of this session, warm down and streched for 10 minutes after drinking the remainder of my protein shake (half of 2 scoops with 400ml water + 40grm Dextrose )

Home and had dinner... slept well ... I woke up at 9:00am this morning and feel really rested and good!!!

9:05am 2 scoops of protein in water

9:30am Breakfast of 2 whole smoked kippers (Tesco packed) pan fried in a little olivio spread, 4 eggs scrambled with mint and pepper, fried tomato and 2W/M toast (I'm gonna smell like "fish" all day but I don't give a sh*t, I love kippers)

Laters all! Have a good weekend










#30
iwantmuscles
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RE: iwantmuscles journal 2003/06/23 12:35:53 (permalink)
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The rest of the weekend was pretty shabby, I went out and got pissed as a sailor on Saturday night and felt like cr*p on Sunday. However, I did remember to eat well and drank tons of water!

I'm feeling a load better today amd hope to have a good chest session tonight!
#31
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RE: iwantmuscles journal 2003/06/24 11:37:04 (permalink)
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Diet for yesterday was pretty normal, I think I got all the nourishment I needed

Training:
Flat BB Bench
1st set @30kgs 15reps
2nd set @60kgs 10reps
3rd set @80kgs 3 failure

Incline BB bench
1st set @30kgs 15reps
2nd set @30kgs 10reps
3rd set @60kgs 5 failure

Flat DB Flyes
1st set @20lbs DB's 10reps
2nd set @35lbs DB's 10reps
3rd set @45lbs DB's 9 failure

Dips, wide grip and leaning forward
1st set @15kgs assisted 12reps
2nd set @ unassisted 12reps
3rd set @ unassisted 9 failure

Hammer Curls, I find that doing these seated rather than standing I use better form, is this ok?
1st set @20lbs DB's 10reps
2nd set @35lbs DB's 10reps
3rd set @35lbs DB's 4 failure

DB Curls
1st set @20lbs DB's 10reps
2nd set @35lbs DB's 10reps
3rd set @45lbs DB's 9 failure

As usual, I finshed the remainder of the hour off by streching and warming down for ten minutes, Took the rest of the protein shake and dexrtose!

#32
iwantmuscles
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RE: iwantmuscles journal 2003/06/25 12:13:20 (permalink)
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Well, I hope someone is still looking at these journals, I've asked a couple of questions in the past week which are still un-answered ...

Diet for yesterday was ok as usual ... However, I'm not entirely convinced that I'm loosing B/F though. this is based on looking in the mirror I think I'm gaining in Muscle size but my belly still looks like its the same size! :(

I think I may start doing cardio after every training session at night (45mins weights and 30minutes cardio) anyone have or see a problem with this??

Four sets of Leg press

1st set @ 90kg warmup 15reps
2nd set @ 150kg 10 reps
3rd set @ 200kg 8 reps
4th set @ 290kg 2 reps

Squats, Did three sets of squats

1st set @ 30kg warmup 10reps
2nd set @ 50kg 8reps
3rd set @ 90kg 6reps

Leg Extensions
1st set @ 40kg warmup 15reps
2nd set @ 60kg 10 reps
3rd set @ 80kg 10 reps
4th set @ 90kg 10 reps


Tried Burton's Calf routine as suggested above, all I can say is OUCH!!! my calves felt like jelly, In fact It feels like I'm using someone elses legs today! [:0][:0][:0]

Anyway, Later all!!
#33
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RE: iwantmuscles journal 2003/06/27 11:09:15 (permalink)
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Diet for yesterday was ok

Trained shoulders and Triceps

Warmed up using a wide grip assisted (30kg)chins, two sets of 15
I will try decrease the assistance every week by a plate, I will also try narrow grip chins on alternating shoulder nights (also removing plates until I can start adding weight for weighted chins

Seated DB Press
1 set 35lbs DB's @ 10reps
2 set 45lbs DB's @ 10reps
3 set 55lbs @ 10 reps (failure)

Upright rows
1 set olympic bar + 20kgs @ 10reps
2 set olympic bar + 30kgs @ 10reps
3 set olympic bar + 40kgs @ 3reps (failure)

Lateral Raises
1st set 20lbs DB's @ 8reps
2nd set 45lbs DB's @ 8reps
3rd set 50lbs @ 8 reps (failure)

Shoulder Press (Smith Rack)
1 set 35kg @ 10reps
2 set 40kg @ 8reps
3 set 50kg @ 3 reps failure

Skull crushers (E-Z Bar)
1 set 15kgs @ 10reps
2 set 20kgs @ 10reps
3 set 30kgs @ 5 reps (failure) (-1)

close grip bench press
1 set 20kgs BB @ 10reps
2 set 40kgs BB @ 10reps
3 set 40kgs BB @ 10 reps

Rope Pushdowns
1 set 35kgs @ 10reps
2 set 50kgs DB's @ 10reps
3 set 85kgs @ 8 reps (failure)

Later!!
#34
iwantmuscles
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RE: iwantmuscles journal 2003/07/01 16:29:42 (permalink)
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well, I really dont know if I'm getting where I want, I dont seem to be loosing weight (BF), I weighed myself and I am exactly the same weight I was six weeks ago??? My wife says I look a lot bigger but I dont feel a lot bigger and I still have the gut!!!

Its pretty soul destroying really!

Anyway, diet was on for yesterday, good veggies and meat for dinner!

I've been using REFLEX Tri Matrix for 5 days now, This stuff is the dogs bollocks, PUMP is through the roof and I feel like king kong's nuts!! Strength gains are very evident with most of this session!

Training:
Flat DB Bench
1st set @30lbs 15reps
2nd set @60lbs 10reps
3rd set @70lbs 8 failure

Incline Hammer Press machine
1st set @30kgs 15reps
2nd set @50kgs 10reps
3rd set @80kgs 3 failure

Flat DB Flyes
1st set @20lbs DB's 10reps
2nd set @35lbs DB's 10reps
3rd set @35lbs DB's 9 failure

Dips, wide grip and leaning forward
1st set @ 12reps
2nd set @ 10reps
3rd set @ 6 failure

Seated DB Curls
1st set @20lbs DB's 10reps
2nd set @40lbs DB's 10reps
3rd set @60lbs DB's 6 failure

DB Hammer Curls
1st set @20lbs DB's 10reps
2nd set @45lbs DB's 10reps
3rd set @55lbs DB's 5 failure

Laters all!
#35
iwantmuscles
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RE: iwantmuscles journal 2003/07/02 11:28:03 (permalink)
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I had to miss the legs night last night because we had a work function. (Karting) There was no place to buy dinner so I ended up having to eat a bloddy Big Mac... Anyway, the rest of the days diet was ok,

I may train legs tonight (its my off day) as I missed last night, I just wont do the hour cardio I would have done tonight!

I'm also unsure of whether or not to finish this tub of Tri Matrix!! fcuk, its a helluva choice based on what gains and feeling it gave me! AAAAAAAAAAAAAAARGH
#36
iwantmuscles
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RE: iwantmuscles journal 2003/07/03 11:22:18 (permalink)
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Dear Diary

Diet for yesterday was good, I ran out of Protein and the new delivery hasn't arrived yet so I bought some protein from H&B Holy bejeesus, this stuff tastes like puke! Thanks god I didnt buy a big tub is all I can say!!!!

Trained legs last night and it was good!!! I hurt today like I been done by a lumberjack! (a she one) LOL

Training: I will indicate the weight gained on reps increased from last session in ()


leg raises
1 set 50kgs @ 10reps
1 set 80kgs @ 10reps

Four sets of Leg press
1st set @ 90kg warmup 15reps
2nd set @ 150kg 10 reps
3rd set @ 200kg 8 reps
4th set @ 290kg 8 reps (+2reps)

I enjoyed the press last night, Although, I do feel like I'm walking like john wayne today!

Squats:
1st set @ 30kg warmup 10reps
2nd set @ 50kg 8reps
3rd set @ 90kg 8reps (+2reps)

standing calf raises
1st set warmed up with light weights @15reps
2nd set 65kg 12reps
3rd set full stack 120kg 10reps (squeezing at the top of each rep)


#37
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RE: iwantmuscles journal 2003/07/03 11:38:47 (permalink)
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quote:
Originally posted by iwantmuscles

Tried Burton's Calf routine as suggested above, all I can say is OUCH!!! my calves felt like jelly, In fact It feels like I'm using someone elses legs today! [:0][:0][:0]



Hehe, glad you liked it mate. It's a killer, I'm doing it twice a week. I also recommend doing it before you do anything else on leg day, if you've just done 5 sets of heavy squats for example, you won't have enough strength in ur quads to hit your calves properly. Doing it the other way round makes sense as your calves are recruited during squats.

How's your weight?
Keep working hard mate.
#38
iwantmuscles
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RE: iwantmuscles journal 2003/07/17 11:18:52 (permalink)
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I havn't posted for a while ..... Nothing really magnificent has happened and I think I've been eating ok ...

Been training hard and adding weights regularly so things are going pretty well I would say. I'm going to post regular again for a while to see if there is any significant change in my acheivements.

later
#39
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RE: iwantmuscles journal 2003/07/17 11:40:08 (permalink)
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How much weight have you gained?
Has your bf increased?
#40
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