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mb's journal ---- making up for lost time!

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mb
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2003/11/04 04:28:38 (permalink)

mb's journal ---- making up for lost time!

DISASTER 1

Late 2001
After a year of training at home and generally building up, I decided to join a gym. In the first four/five months at the gym, I had gained 15kg – and shot up to 95kg. Along with good muscle gains, fat was added to my already not-quite-lean frame. I was unhappy with this and decided to try and lose the excess.

Mid 2002
I ended up at 80kg, the same weight as when I had joined. Those 15kg sure as hell weren’t all fat and I still ended up soft at the end of it all. As it turned out, poor diet was the cause of muscle loss - I simply was consuming too few calories and it was "muscle suicide". A mistake, I thought. You learn from those.



DISASTER 2

Late 2002
In much the same fashion as before, I had gained another 15 or so kilos. Along with good muscle and strength gains, fat was again added to my already not-quite-lean frame. I was 96kg, and at my strongest ever.

Early 2003
Again I decided that I had to do something about the excess fat. This time I thought I was doing right, and my diet was better than what it was on my previous “fat-loss” phase, with an increase of calories. But it was still bad and no wonder as I was only getting barely over 100g of complex carbs a day and 200g of protein.

As a consequence, strength plummeted actually more than it ever had in the past (though I initially attributed this to lack of usual carb-fueled energy), and any fat loss seemed insignificant compared to the 10kg I had lost. This happened over a period of 3 months. I blame my gym in some ways for this, as measurement checks are only permitted once every 3 months for members. I suspected something wasn’t right, but it is only when I had my measurements done that I fully received confirmation of the muscle I had lost.


FINALLY ON THE RIGHT TRACK

Mid 2003

This is when I stopped the rot. After seeking help, Big Les advised me to completely overhaul my diet and told me what to eat. After following his helpful advice, I began to regain some of my strength in the gym, as well as slowly but surely losing fat at the rate of 1.25kg a month. It seemed like a miracle!

Now I have lost 9kg down from 86kg, pretty much all fat I think. I am now in my best shape ever at 77kg, albeit close to 10kg lighter than what I believe I should have been right now. I must say that if people here hadn’t kindly helped me out I don’t know what I would be like today. A HUGE THANKS ESPECIALLY TO BIG LES!



THE NEW BEGINNING... I’ve been waiting for so long!

Present

Sometimes I have layed awake at night thinking of the moment when I can get back to lifting my heaviest weights, to get into being in a positive mode – onwards and upwards. If you’ve been losing fat on a calorie deficit for 9 months, but with a burning desire to get big and strong, I think many would be the same!
My muscles are craving it,

My mind is craving it,

My body demands it!

Bring em’ on!

I CAN’T ******* WAIT!




To conclude, fat accumulation had always been a problem, but trying to lose it effectively was my downfall. Muscle loss is something I am only too familiar with.

Because of this, my time of doing weights has been very frustrating. Despite all my hard work to date, it is disappointing for me to know that I should have been easily nearer to 90kg right now and in good shape, but here I am at 77kg. I can forgive my first error, but the second time was less forgivable, and I know I should be more than what I am now.

But now I’m on my way back. I have a diet in place that addresses all my concerns (Big Les, rogerthedog) I have a routine that has been okayed by the experts on this forum (thanks DerMalePhonkMann, Tarw) and I am more determined than I ever have been to succeed in a routine. Perhaps most important is that I have come to learn more about this subject in the past few months than I have in the last few years - and that is all thanks to the people on this forum.

Looking at a positive to come out of all of this, I can say I have developed a sense of determination to succeed that I have never felt in my life. That can only be of huge benefit to my training.
#1

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    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/04 04:31:30 (permalink)
    MY PHOTOS

    Firstly I want to say thanks to BIG LES and all the other people who have taken their time to help me save my hard-earned muscle – at one time it was truly an endangered "species"!

    Am probably the best shape I have ever been in, yet still some way short of the leanness I was hoping for at the outset of my quest - but this is where I will end the fat loss for now. I think that the three disastrous months of initial muscle loss that I went through didn’t help my cause, but at least I had 5 1/2 good months where I lost 9 kilos of fat, plus retained muscle and gained strength. I think the fat-loss may have been more efficient if it wasn't for those three months.

    After almost a year on a calorie-deprived diet, I have decided that it would be the best thing for me in the long run to concentrate on strength and muscle development once again. Indeed, I am still developing physically and I can’t bear to think of any natural filling-out that I might have already missed out on due to this. The sooner I get back into eating normally, the better.

    This is me at 77kg, a few days ago:










    #2
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/04 04:34:29 (permalink)
    I have chosen 5x5.

    Why? For a long time I have messed around with a multitude of different exercises, often performing three different exercises per body part. I felt that was going through the motions, and was always unsure of my immediate aims. The giving your all for one exercise per body part and the pushing for crystal clear, constant improvement makes all the sense in the world to me at the moment.

    Right now I am determined to get my strength up to scratch (and ultimately beyond what it was) after have almost a third wiped off all my lifts. I hate feeling like a weakling and that’s that I feel like right now. This is not to say I was amazingly strong before – infact, all my lifts were fairly modest and that makes now even worse!

    I don’t want to sound like somebody who is overly sure of myself, but I must admit that I am quite optimistic of my immediate prospects. I am expecting muscle memory to play at least some part in how well I perform on this routine and I also think that my body is crying out for nourishment (and therefore development) after being in negative calorie mode for almost a whole year. Hopefully the combination of these two things can produce a pretty significant period of development for me.

    Also, thanks to the guys (Tarw, DerMalePhonkMan) who helped me to formulate this routine. It’s great to head into a training routine from advice from a variety of people with real experience and knowledge rather than having to abide by one of those personal trainers. It’ll also be fantastic to have feedback and further suggestions from the same people who have instructed me here, something I never would have been able to enjoy before – except if I forked out extra money on exclusive sessions with a personal trainer at my gym.


    My first session is today. It'll be more of a adjustment session than any really hard training. I'm not really sure what I can lift at the moment so it's better to start off at some point:

    Deadlifts 5x5 (70kg)
    Bent Over Rows 5x5 (35kg)
    Barbell Curls 5x5 (32.5kg)
    Farmer's Walk 3x (35kg in each hand)
    #3
    DerMalePhonkMann
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    RE: mb's journal ---- making up for lost time! 2003/11/04 07:53:40 (permalink)
    Hey mate, I didn't realise you where so lean. Now it's bulk time. [}:)]

    How did you go getting that protein over in the wild west?
    #4
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/05 12:05:26 (permalink)
    Yeah I'm fairly lean now, I still have a bit of fat on the lower chest region which i'd like to shift... but absolutely, it is time to GROW GROW GROW!!



    November 4, 2003 – Tuesday

    I did my first session yesterday, although it served as a bedding-in activity as much a lifting session. I really enjoyed it – loved the exercise choice and the 5x5 structure. It was my first time doing Deadlifts and Farmer’s Walks, and both feel like awesome exercises. The latter attracted a few curious stares in my direction as I thought it would.

    I had huge DOMS in my trapezius muscles when I woke up on the next day, plus in the back of my neck muscles too. I reckon it’s the Farmer’s Walk.


    Deadlift
    70kg x5
    70kg x5
    70kg x5
    70kg x5
    70kg x5

    Apart from a couple of practice sessions, this is the first time I’ve ever Deadlifted. I was moderately challenged but felt very comfortable at this weight, will move up to 75kg next time and I expect to lift it. From what I’ve read, at this stage it’d be better to take that approach rather than to suddenly jump up to a weight that I may not lift.

    The only bad thing is that my shins are now bit of a mess, and the bar also hit my knees a few times causing bruising.

    Oh, and I forgot to alternate my hands on each set. Damn! (just realised it)


    Barbell Bentover Rows
    35kg x5
    35kg x5
    35kg x5
    35kg x5
    37.5kg x5

    This was performed with my upper body parallel to the floor. I found it challenging at times to get the bar to my lower abdominal area with good form, but it didn’t really feel as though my lats and upper back were doing much work. I will increase to 40kg next time.


    Barbell Curl
    35kg x5
    35kg x5
    35kg x5
    35kg x5
    35kg x5

    Felt good doing this over five reps, it was relatively easy but I had a really good feeling in my arms. Will move up to 37.5kg for next time, which could be nice and challenging with the heavier Bentover Rows preceding it.


    Farmer’s Walk
    27kg dumbbells, 4 walks

    60 seconds
    40 seconds
    27 seconds
    22 seconds

    This was the most challenging exercise for today, mainly because to some extent it is taken to failure, while the others got nowhere near that level. I took a pause for a few seconds between each walk – I am not sure if it is correct to do this though.
    I will use 32kg dumbbells next time. 60 seconds for a walk seems maybe too long? Not heavy enough?

    What is the recommended range that I should be able to walk with?
    #5
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/05 12:14:05 (permalink)
    As for that protein, I've been given a number of some guy named Steve. I have yet to contact him though.
    #6
    DerMalePhonkMann
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    RE: mb's journal ---- making up for lost time! 2003/11/05 12:38:59 (permalink)
    quote:
    I had huge DOMS in my trapezius muscles when I woke up on the next day, plus in the back of my neck muscles too. I reckon it’s the Farmer’s Walk.

    Definately, who needs shrugs!
    quote:
    but it didn’t really feel as though my lats and upper back were doing much work.

    I try to focus on pulling my elbows back rather than my hands, which seems to use my back muscles rather than my biceps.
    quote:
    60 seconds for a walk seems maybe too long? Not heavy enough?

    Guess it depends on what your doing them for. To build your grip up, I'd say the times sound good, perhaps a little long. Go the 32s!
    #7
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/05 13:11:46 (permalink)
    Good tips, thanks.

    I can't wait for tomorrow:

    Dips 5x5 (10kg plate)
    Close-Grip Bench Press 5x5 (45kg)
    Barbell Shoulder Press 5x5 (40kg)
    Dumbbell Wrist Rotations 3x8 (1.75kg on one side)[:I]


    I weighed in at 80kg yesterday which was a bit of a shock - I was 77kg last week.[:0] Muscle growth already?[:p]
    #8
    DerMalePhonkMann
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    RE: mb's journal ---- making up for lost time! 2003/11/05 13:24:21 (permalink)
    Probably just need a huge borry (how's that for some slang?)...
    #9
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/05 13:38:43 (permalink)
    No! It's all muscle. [^]

    LOL - I actually had to look that word up!

    #10
    DerMalePhonkMann
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    RE: mb's journal ---- making up for lost time! 2003/11/05 14:08:48 (permalink)
    Couta! LOL, do you use that? Perhaps it's a Melbourne word? Then again, I haven't heard it in yonks.
    #11
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/05 14:20:05 (permalink)
    Couta??? What is that?

    They must be Melbourne words. I remember at school when this new kid came over from Victoria. He kept on using the word "growse" - but nobody here had ever heard of it before. LOL.
    #12
    DerMalePhonkMann
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    RE: mb's journal ---- making up for lost time! 2003/11/05 14:24:45 (permalink)
    LMAO! You don't use grouse?!?! That's an old classic that is!

    You guys are strange over there. [:p]
    #13
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/06 10:10:47 (permalink)
    I weighed a touch over 80kg today, and I didn't need to take a sh*t... ermm borry.

    In my "unexpert" opinion, I believe that it may be the result of fluids that have been restored to my body as I am eating more now. I definately didn't have a full stomach.


    Dips
    10kg x5
    10kg x5
    10kg x5
    10kg x5
    10kg x5

    Things got a little tough towards the end, but I'll take the plunge and do 12.5kg next time. I had to use an army belt as I had no access to a proper lifting belt - and it looked like it was going to snap!



    Close-Grip Bench Press
    40kg x5
    40kg x5
    40kg x5
    40kg x5
    40kg x5

    Finally a tricep excercise that I feel comfortable with! 45kg next time.


    Barbell Shoulder Press
    40kg x5
    40kg x5
    40kg x5
    40kg x5
    40kg x5

    Got through this, but with a bit of strain towards the end. 45kg next week - it'll be good.


    Dumbbell Wrist Rotations (weighted on one side - aim for 3x8)
    2.5kg (left 5, right 8)
    1.75kg (left 8, right 8)
    1.75kg (left 8, right 8)

    I will stay at 1.75kg next week, then try at 2.25kg.
    #14
    DerMalePhonkMann
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    RE: mb's journal ---- making up for lost time! 2003/11/06 10:23:52 (permalink)
    Are you doing the shoulder presses standing?

    How did you get on doing them after the close grips? I wouldn't be able to lift anything after them.

    Regarding the weight, not sure what your diet was like before, but if you were on a low-carber, perhaps a lot of the weight is just muscle glycogen coming back?
    #15
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/06 10:43:18 (permalink)
    Are you doing the shoulder presses standing?

    How did you get on doing them after the close grips? I wouldn't be able to lift anything after them.

    Yes, they were performed standing up.

    My triceps felt full rather than fried after the Close-Grips, and I had no problems at all with the Shoulder Presses as far as triceps were concerned. Next week my triceps should be more challenged so things might get interesting with the presses.


    Regarding the weight, not sure what your diet was like before, but if you were on a low-carber, perhaps a lot of the weight is just muscle glycogen coming back?
    No, I wasn't on a low-carber. When I did that (twice) I lost a whole lot of muscle. Never again.

    For the last 5 months I have been taking in around 200g or so of carbs each day. I wouldn't class that as low-carb by my standards.
    #16
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/08 11:18:27 (permalink)
    Weighed a touch over 80kg again.

    BTW, my forearms are killing from Thursday - I've never had DOMS like this in my forearms - from the lowest point near the wrist, to the inside of the forearm near my elbow. Everytime I rotate my wrists, the muscle around them really hurts.


    Squats
    80kg x5
    80kg x5
    80kg x5
    80kg x5
    80kg x5

    Too easy... will increase to 90kg next week.



    Stiff-Leg Deadlifts
    60kg x5
    60kg x5
    60kg x5
    60kg x5
    60kg x5

    Worked my hams very nicely with this weight, but will increase to 65kg next week.

    Is it recommened that I deadlift the weight up to the mid-thigh area to start the movement off - or should I start off from a rack?



    Leg Press Calf Raise
    100kg x12
    130kg x12
    150kg x12 (form sucked a bit) [V]

    I will use 130kg across the 3 sets for next week.



    Hanging Leg Raises
    Bodyweight x12
    Bodyweight x12
    Bodyweight x12

    Damn! I had to settle for bodyweight.

    I could not find a way to weight the leg raises. There was no rope to tie the weight to, and when I put a dumbell between my knees it just slipped out. Not happy about this.[:(!]
    Any tips on what I should do?



    Pinch Grips
    5kg+5kg (left 43s, right 43s)
    5kg+5kg (left 40s, right 40s)
    2.5kg+10kg (left 10s, right 12s)
    1.25kg+10kg (left 15s, right 20s)

    5kg+5kg seemed too easy, I reckon 1.25kg+10kg is the go. What time should I be aiming for?
    #17
    DerMalePhonkMann
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    RE: mb's journal ---- making up for lost time! 2003/11/10 12:09:04 (permalink)
    quote:
    Is it recommened that I deadlift the weight up to the mid-thigh area to start the movement off - or should I start off from a rack?

    I just take the weight from the rack, don't see a problem with doing that?
    #18
    mb
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    RE: mb's journal ---- making up for lost time! 2003/11/12 11:32:45 (permalink)
    The DOMS in my hamstrings is still going strong from Saturday’s session (I am posting this on Wednesday), plus I can still feel muscle soreness from last Thursday when I rotate my wrists. I hope it is my body simply reacting to something it is not used to, and that the DOMS will lessen over the coming weeks!


    November 11, 2003 – Tuesday

    Deadlift
    40kg x5
    55kg x5

    80kg x5
    80kg x5
    80kg x5
    80kg x5
    80kg x5

    Good, felt very strong on these – I’ll increase by 10kg to 90kg next week. I’m approaching something of a very challenging weight now.


    Barbell Bentover Rows
    40kg x5
    40kg x5
    40kg x5
    40kg x5
    40kg x5

    I have never managed to nail this exercise. I have decided to post a topic of help in the Traing Correctly section. [V]



    Barbell Curl
    37.5kg x5
    37.5kg x5
    37.5kg x5
    37.5kg x5
    37.5kg x5

    There was a slight bend in my back at the end of my last set, but nevertheless my biceps received a tremendous workout.

    Should I continue with the same weight aiming to keep my upper body absolutely straight, or should I just add the minutest amount of weight to the bar?



    Farmer's Walk
    30 seconds
    23 seconds
    16 seconds
    12 seconds

    I have just moved to a new gym and was confronted with dumbbells that had significantly thicker bars. I only moved up a few kilograms from last week, but this session of Farmer’s Walks was a quite bit tougher as can be seen from the times. Maybe it’s the thicker bars?

    Also, my course was made quite hazardous by some woman doing 1 kilo lunges. I had to dodge her, putting me into an awkward space. *sigh*[V]
    #19
    DerMalePhonkMann
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    RE: mb's journal ---- making up for lost time! 2003/11/13 10:11:12 (permalink)
    Yeah, the thicker bars will make it harder. The thicker the better!

    LOL @ 1kg lunge lady.
    #20
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