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iwantmuscles journal

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iwantmuscles
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2003/06/05 13:49:46 (permalink)

iwantmuscles journal

Hi all

Just so that I have something permanent to measure my milestones against here goes my journal and progress diary. The stats below are all taken as of the 01/06/2003 (two weeks into my training)

I am geneticaly fairly well built with very good Lats and Broad muscular shoulders, I have ok Biceps but they are a little soft, my legs are also fairly muscular but need work.

I think I have a fairly well presented body but would like to grow and harden all this lot up .... My "sword" is my tummy, I have a little flab around the middle. I would give anything to have a good sixpack .... So. A fairly good challenge already

Anyhow.

Here goes:

My Stats
age: 36
height: 1m76cm
weight: 94kg
neck: 17"
chest: 45 (flexed)
Biceps: 15"
Forearms: 12.5"
waist: 34" (slightly flabby tummy)
Quads: 24.5"
calves: 18"


DIET:
6:30am LA Whey Protein shake (2 scoops in Semi-Skimmed milk)

6:45am Oats or cereal for breakfast + 1 apple or 1 banana + two slices Wwheat toast with PnutButter?

10:00am 4 egg whites and a slice of Wwheat toast or two mid morning

10:30am LA Whey Protein shake (2 scoops in Semi-Skimmed milk)

12:00 Jacketpotato with Baked beans(No Butter or Marg)
or
Rice and red meat + Salads or Veggies (not sure which I'm to have here)
or
Tuna and salad (lettuce, Cucumber)
sandwich on a granary bap

12:45pm LA Whey Protein shake (2 scoops in Semi-Skimmed milk)

15:30pm ??? Dont know what to have here???

18:45 3 X **** "****"+ Narateen HW2 before training
19:00 TRAINING
19:45 2 X Sccops of LA Whey Protein shake + 40gms Dextrose
1 SCOOP **** "EXPLOSIVE CREATINE" an hour after training

8:00- 9:00pm Red meat and or Chicken Breast(skinless) + veggies (not sure which veggies are allowed here though)

10:00pm I tblspoon PNut Butter OR Crackers with Cottage Cheese

Loads of bottled water throughout the day too (3 - 4 litres)!


Training

MON: CHEST AND TRICEPS
Flat Bench 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )
Incline Bench 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )
Flyes with DB 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )
Press with DB 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )

Dips 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )
Tricep pulldowns 3 x 6 ( 70% 40% 40% FAILURE )
Tricep pullups 3 x 6 ( 70% 40% 40% FAILURE )

Tuesday
Cardio 45 - 60min Walk (treadmill) 60% of MHR
1 SET OF 15 - 20 Abs - Broom, Leg Raises and crunches etc ...

WEDNESDAY - BACK & BICEPS
DB Rows 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )
SL Deadlift 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )
Shrugs 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )

Standing E-Z Bar Curls 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )
Incline Seated Curls 4 x 6 ( MAX WEIGHT THEN - 70% 40% 40% FAILURE )

THURSDAY:
Cardio 45 - 60min Walk (treadmill) 60% of MHR
1 SET OF 15 - 20 Abs - Broom, Leg Raises and crunches etc ...

FRIDAY: LEGS AND SHOULDERS
FRONT SQUATS 3 X 6 ( MAX WEIGHT THEN - 70% 40% FAILURE )
LEG PRESS 3 X 6 ( MAX WEIGHT THEN - 70% 40% FAILURE )
SEATED CALF RAISES ( MAX WEIGHT THEN - 70% 40% 40% FAILURE ) OR
STANDING CALF RAISES ON ALTERNATE WEEKS

Shoulder press with DB ( MAX WEIGHT THEN - 70% 40% FAILURE )
Military press ( MAX WEIGHT THEN - 70% 40% FAILURE )

SATURDAY:
THURSDAY:
Cardio 45 - 60min Walk (treadmill) 60% of MHR
1 SET OF 15 - 20 Abs - Broom, Leg Raises and crunches etc ...

SUNDAY: REST

*******************************

Thats all for now, I will try post a present picture as a reference point to myself if its possible to do so on this forum.


#1

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    Burton
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    RE: iwantmuscles journal 2003/06/05 15:21:19 (permalink)
    Good stuff mate, glad to see you've got ut sh1t together... I will make a few comment if I may:

    1. Rather than taking 2 scoops of ur whey protein each time I'd recommend taking 1 scoop twice as frequently. Also I'd recommend you have a serving (1 scoop) whey in water 15mins before and immediately after your workout, check out this thread for reasons why:
    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=49560

    2. Chest Day 20 sets on ur chest is quite alot. Personally I'd drop the flat barbell bench.

    3. Back Day: Deadlifts, Pulldowns??

    Just a few quickies... GL with the routine and I look forward to ur updates
    #2
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/06 09:25:11 (permalink)
    Burton

    Thanks and appreciate the comments, I'll take them on board and correct as suggested

    Thanks
    #3
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/06 09:51:10 (permalink)
    I won't post my diet for yesterday as its pretty similar to the one posted above, However, I did have a cheese (3%) bakes fish (low fat type done in the micro) last night for dinner (post workout) and wondered if I was doing the right thing. Tasted great though.

    Did my Cardio (brisk walk) set 45minutes on the treadmill and must say I felt great, almost like I wanted to go do some weights, I felt really strong for some reason or other .... I put it down to the **** supplement I'm taking, I almost think it does as it says on the tin. Anyway. I'll see how I feel tonight after doing legs and shoulders.

    I'm have a little DOMS from the Wednesday workout so I obvoiusly did ok!! I love the tell tale sign of a good workout ... PAIN

    Woke up 6:30 Whey protein + MultiVit + 2 x **** HW + 2 SCULPT

    Breakfast: today with a bowl of rough Oats (1 cup oats + 1.5 cups skimmed milk in the micro for 4 minutes) and a trickle of Maple syrup + 1 tsp Olive oil, yummy!! Had an apple too.

    Plan on having 4 eggs (3 whites one with yolk) asnd a couple of slices of HW Toast at 10:30

    Update to follow later or tomorrow


    #4
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/06 09:58:01 (permalink)
    BTW, Does everyone support that weight structure I'm using for my training

    Warm up (15 reps at about 30% of Max done with continuous movements)
    MAX Weight (which you could do 6 reps of)
    70% of that Max weight x 6 reps
    40 of that Max weight x 6 reps (it should be getting difficult here)
    and then to failure on the last set of 40% of the max probably on make 4 - 6

    Any suggestions or comments would be appreciated.

    #5
    Burton
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    RE: iwantmuscles journal 2003/06/06 10:28:10 (permalink)
    Correct me if I'm wrong but it sounds to me like you're doing dropsets,
    ie- reducing the weight quickly with very little rest in between sets.

    Dropsets are a technique usually used to completely exhaust a muscle group on the last set of an exercsise and they are excellent but I wouldn't use them for every single set.

    Let's use bench press as an example, this is what a typical 3 sets with the last set as a drop-set would look like:
    ----------------------
    Warmup
    Set 1: 10 reps at 80kg
    Rest 60-90secs ish
    Set 2: 8 reps at 80kg
    Rest 60-90secs ish
    Set 3: 6 reps at 80kg
    Straight away (no rest) 6 reps 60kg
    Straight away (no rest) 6 reps 40kg
    ----------------------

    At this point your chest will be completely exhausted. You should try and keep the weight the same but give urself more recovery time between sets to try and get the reps again in the next set.

    Also, you haven't explained ur goal yet. By looking at the number of reps you're doing I'd say that you're looking for primarily for strength rather than hypertrophy (size) gains. However, u mentioned that you'd like a 6-pack so aesthetics is clearly important to you.

    Rep ranges (per set):
    1-6: Primarily strength gains
    8-12: Primarily size gains
    13-20: Primarily endurance gains

    You need to be working between the 8-12 rep ranges. If you can do 12 reps then increase the weight.

    Hope this helps, if you want me to post my routine for more help let me know. Keep working hard.



    #6
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/06 11:28:33 (permalink)
    Burton

    Thanks again for the comments, I am indeed looking at the size and asthetics side of things, I would like to grow and look good, I assume that strength will come as part of the process.

    I would appreciate it if you could advise or help me straighten out a better routine which will better suit my goals of looking damn fine in the nearby future .
    #7
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/07 08:27:12 (permalink)
    trained legs and shoulders last night and felt like king kong.

    Took 2 x **** HW, 3 x **** + 2 SCULPT (All supps from www.****.co.uk if anyone feels like commenting on their worth)

    Four sets of Leg press

    1st set @ 90kg warmup 15reps
    2nd set @ 150kg 10 reps
    3rd set @ 200kg 8 reps
    4th set @ 240kg 8 reps

    I'm going to go heavier on the 3rd and 4th sets next week may try 300kg for 4th set as I still felt like I could have done another set but I knew I had to squat after the press.

    Squats, Did three sets of squats

    1st set @ 40kg warmup 10reps
    2nd set @ 50kg 8reps
    3rd set @ 80kg only managed 3reps in good form though

    standing calf raises
    1st set warmed up with light weights @15reps
    2nd set half the stack (I think it probably about 50kg) 18reps
    3rd set full stack 100kg ? ser of 10reps (squeezing at the top of each rep)

    Shoulders (shoulder press machine)
    1st set @30kgs 15 reps warmup
    2nd set @ 45kgs 10reps
    3rd set @ 55kg only managed 6

    15 minutes stretch, drank the remaining half of my protein and Dextrose shake as per Burton's advice earlier.

    Felt really good after all of the above. My legs were pumped "big time" and I can say almost felt like they were numb. Stairs down to the car were a sight to behold too [:0]

    Speak again soon




    #8
    Burton
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    RE: iwantmuscles journal 2003/06/08 22:32:45 (permalink)
    This is pretty much the standard four day split that I'd recommend:

    Monday - Chest\Bi's
    ===================
    Chest:
    Flat DB Bench = 2x12 1x10 1x8
    Weighted Dips = 3x8 (form is important, wide grip, leaning forward the emphasise chest rather than tri's)
    Incline Barbell Press = 3x10
    Flat DB Flyes = 2x12 1x10
    Bi's:
    Straight Barbell Curls: 1x12 1x10 1x8 1x6 1x4
    Hammer Curls: 3x10

    Tuesday - Legs
    ==============
    Squats = 2x10 2x8 1x6
    Leg Extensions = 3x10
    Hamstring Curls = 3x8
    Lunges = 2x12
    Calf Raises = 4x12

    Wednesday - Rest\Abs
    ====================
    Hanging Weighted Knee Raises = 3x12
    Flat Bench Pump (Abdominal raises) = 3x10
    Swiss Ball Crunches = 4x12

    Thursday - Shoulders\Tri's
    ==========================
    Shoulders:
    Seated DB Press = 2x10 1x8
    Upright Rows = 3x10
    Lateral Raises = 3x8
    Behind the neck Press (smith machine) = 3x10
    Tri's:
    Skullcrushers = 3x12
    Close Grip Bench Press = 3x10
    Rope Pushdowns = 3x10

    Friday - Back\Traps
    ===================
    Deadlifts = 1x12 1x10 3x8
    Widegrip Pulldowns = 1x12 2x10
    Narrowgrip Pulldowns = 2x10 1x8
    Seated Row = 3x8
    Bent Over Row = 3x10

    Shrugs = 5x12

    If you aren't sure of any exercises, most of them are listed here:
    http://www.theministryoffitness.com/exercises.htm

    If you aren't sure on anything just ask. Hope this helps.

    #9
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/09 10:31:53 (permalink)
    Hi Burton

    Thanks for the plan and comments!

    Richard
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    James
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    RE: iwantmuscles journal 2003/06/11 23:34:31 (permalink)
    15.30 - you dont know - try a sandwich with a high protein filling?

    Id also raise your protein at bedtime
    #11
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/13 09:41:45 (permalink)
    James, Thanks for the comments.
    #12
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/13 09:44:44 (permalink)
    Well, I've had to take three days off training this week and work due to the flu ...... It sucks. anyway I should be ok to train tonight and will post over the weekend!

    Cya
    #13
    Burton
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    RE: iwantmuscles journal 2003/06/13 11:53:45 (permalink)
    Make sure you're fully recovered before you get back to it.
    #14
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/16 09:20:02 (permalink)
    Ok, so went back to gym on Friday and did back and Traps

    I won't cover the diet for the day as its pretty similar to the ones above in content.

    Deadlifts
    1st set @ 50kg warmup 15reps
    2nd set @ 80kg 10 reps
    3rd set @ 100kg 8 reps
    4th set @ 130kg 8 reps

    Pulldowns
    1st set @ 30kg warmup 15reps
    2nd set @ 35kg 10 reps
    3rd set @ 50kg 8 reps

    Seated Rows
    1st set @ 35kg warmup 15reps
    2nd set @ 50kg 10 reps
    3rd set @ 65kg 8 reps
    4th set @ 75kg 8 reps

    Bent over rows
    1st set @ 25kg warmup 15reps
    2nd set @ 50kg 10 reps
    3rd set @ 70kg 8 reps

    Load of Shrugs - BB and DB (which is better?)

    Also did 30 minutes Cardio - Brisk walk at 65 -70% of MHR

    Should I drink the remainder of my protein/Dextrose shake (1/2 of 2 scoops & 400ml water) after the cardio or after the weights?

    #15
    Burton
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    RE: iwantmuscles journal 2003/06/16 09:34:42 (permalink)
    If you can deadlift 130kg for 8reps you should be able to lift more than 50kg on the pulldowns. Try pushing yourself harder on this one.
    #16
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/16 13:39:26 (permalink)
    Burton

    You're probably right, I do feel I could do better on the pulldowns, I'll try push it a bit more next time.

    #17
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/17 11:00:40 (permalink)
    Ok, yesterday !

    Diet

    Woke up and had a protein chake (2 scoops with water)

    Breakfast: Oats with 1 tsp Maple syrup + Tbls Raisins

    10:30: Tuna and Salad bap

    12:45: Two chicken wraps + salad
    2 scoops of protein with water

    3:15 Roast beef sandwich with tomato and mustard

    7:00 Trained (supplements as listed above in initial post)
    2 scoops of protein shared before and after training in water

    9:00 Dinner, Stir fried chicken with Rice, Portionof Cauliflower and brocholi drizzled with olive oil and lemon + fresh origano(greek variation) yummy!!

    10:00 1 Tbsp Peanut butter + glass of milk


    Training:
    I really battled yesterday, I felt like I had no chest strength, Chest is without a doubt my weakest area of training and I need to either change my chest routine or train chest maybe twice a week to get more strength!

    2 sets of DIPs leaning forward @ 10reps (Un-weighted, I dont think i could do weighted dips just yet)

    Flat DB press
    1st set warmup with 25lbs DB's @ 15reps
    2nd set 35lbs DB's @10 reps
    3rd set 45lbs DB's @8 reps
    4th set 50lbs DB's failure at 3 reps

    Inline BB Press
    I really didn't enjoy this!!!
    tried to warm up with 20kg (40kgs) plates on the smith rack and couldn't make it past 8 reps.
    Lowered the weight to 15kgs plates (30kg) and managed to do 10reps
    kept the same weight and failed at 7reps.

    Incline DB flies
    1st set warmup with 25lbs DB's @ 10reps
    2nd set 35lbs DB's @8 reps
    3rd set 45lbs DB's failed @7 reps.

    I was too knackered to carry on with Bi's.

    Warmed down for 10 minutes and went home sulking like a little boy! Maybe I'm being too hard on myself.



    #18
    Burton
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    RE: iwantmuscles journal 2003/06/17 12:31:42 (permalink)
    everyone has off days, make sure you're getting at least 8hrs sleep each night. as well as the fact that u'll feel better for it during the day, your body releases growth hormones when you sleep so the longer you sleep the better you'll grow.
    #19
    iwantmuscles
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    RE: iwantmuscles journal 2003/06/17 14:29:37 (permalink)
    Burton

    Thanks for the vote of confidence, However. Like I said in the post, Chest is my weakest area of training and I need to concentrate more time or effort to the problem .... Thing is though, I dont want to overtrain any body part and definately dont want to hurt (as in break) anything.

    What if anything would you recommend for me in this case, should I try doing more chest routines, Same routine more reps etc?

    Thanks in advance for any help!
    #20
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