TGZeroZone Journal

[tgzerozone]

OK, I am making a few edits and correcting the journal as I had a bad flu and had to extend the start a little. I have been at it a week now. Started 9 January 2012 with below.

These are starting out measurements before the week commenced.

Mass: 66.7 kg

Height: 1.76

Bodyfat: 14.6%

Measurements: (Not that great, just started)

Chest: 93 cm

Waist: 87 cm

Biceps: 32.3 cm

Shoulders: 38.4 cm

Forearms: 28.4 cm

Neck: 37.8 cm

Hips: 94 cm

Thighs: 55.5 cm

Calves: 40.6

Monday 9 Jan 2012:

Breakfast 1 (6:50am) (554 Cals)

Milk - Light Blue X 300 ml

Sanitarium - Weet-Bix X 3

Eggs - Hard-boiled X 3 large

Liquid Brunch (10:00am) (514 Cals)

Pams (Nz) - Rolled Oats X 50 g

Generic - Egg Raw - Large X 3 large

Anchor - Milk - Light Blue X 300 ml

Lunch 1 (13:00pm) (500 Cal plus)

Meat Veg and Rice of 500 Cal plus split into 40/40/20

Lunch 2 (15:30pm) (500 Cal plus)

Meat Veg and Rice of 500 Cal plus split into 40/40/20

Pre-Workout shake (16:00pm) (320 Cals)

Creatine Monohydrate, 5 g

Generic - Dextrose, 53 gram

Nutratech - Nutra Whey Elite - Natural Whey X 33 g

Water X 1 Litre

Workout (16:10pm) (30 Secs rest in between sets)

Barbell Full Squat 3x15

Straight Back Stiff Leg Deadlifts (S-Set) 3x15

Cable Seated Row 15X3

Dumbbell Incline Bench Press(S-Set) 3x15

Close Grip Lat Pulldown 3x15

Standing Military Press (S-Set) 3x15

Incline Dumbell Curl 3x15

Bench Dip (S-Set) 3x15

Standing Machine Calf Raises 3x15

Barbell Shrug 3x15

Abs-Hanging Leg Raise 3x15

Abs-Weighted Stability Ball Crunch 3x15

During Workout Shake (16:45pm) (320 Cals)

Dextrose, 53 gram

Water X 1 Litre

Nutratech - Nutra Whey Elite - Natural Whey X 33

Post Workout Shake (17:30pm (320 Cals)

Creatine Monohydrate, 5 g

Generic - Dextrose, 53 gram

Nutratech - Nutra Whey Elite - Natural Whey X 33 g

Water X 1 Litre

Pre-Dinner Liquid meal (18:00pm) (514 Cals)

Pams (Nz) - Rolled Oats X 50 g

Generic - Egg Raw - Large X 3 large

Anchor - Milk - Light Blue X 300 ml

Dinner 1 (20:00pm)

Meat Veg and Rice of 315 Cal plus split into 40/40/20

Dinner 2 (21:30)

Meat Veg and Rice of 315 Cal plus split into 40/40/20

Sleep (22:00 pm to 6:30am)

Wednesday 11 Jan 2012:

Breakfast 1 (6:50am) (554 Cals)

Milk - Light Blue X 300 ml

Sanitarium - Weet-Bix X 3

Eggs - Hard-boiled X 3 large

Liquid Brunch (10:00am) (514 Cals)

Pams (Nz) - Rolled Oats X 50 g

Generic - Egg Raw - Large X 3 large

Milk - Light Blue X 300 ml

Lunch 1 (13:00pm) (500 Cal plus)

Meat Veg and Rice of 500 Cal plus split into 40/40/20

Lunch 2 (15:30pm) (500 Cal plus)

Meat Veg and Rice of 500 Cal plus split into 40/40/20

Pre-Workout shake (16:00pm) (320 Cals)

Creatine Monohydrate, 5 g

Generic - Dextrose, 53 gram

Nutratech - Nutra Whey Elite - Natural Whey X 33 g

Water X 1 Litre

Workout (16:10pm) (30 Secs rest in between sets)

Back-Barbell Bent Over Row 3x15

Chest-Barbell Bench Press (S-Set) 3x15

Back-Pullups 3x15

Shoulders-Behind Neck Barbell Press(S-Set) 3x15

Biceps-Hammer Curl 3x15

Triceps-Dumbbell Lying Triceps Extension (S-Set) 3x15

UpperLegs-Dumbbell Lunges 3x15

Back-RDL's with Dumbells(S-Set) 3x15

Abs-Hanging Leg Raise 3x15

Abs-Weighted Stability Ball Crunch 3x15

During Workout Shake (16:45pm) (320 Cals)

Dextrose, 53 gram

Water X 1 Litre

Nutratech - Nutra Whey Elite - Natural Whey X 33

Post Workout Shake (17:30pm (320 Cals)

Creatine Monohydrate, 5 g

Generic - Dextrose, 53 gram

Nutratech - Nutra Whey Elite - Natural Whey X 33 g

Water X 1 Litre

Pre-Dinner Liquid meal (18:00pm) (514 Cals)

Pams (Nz) - Rolled Oats X 50 g

Generic - Egg Raw - Large X 3 large

Anchor - Milk - Light Blue X 300 ml

Dinner 1 (20:00pm)

Meat Veg and Rice of 315 Cal plus split into 40/40/20

Dinner 2 (21:30)

Meat Veg and Rice of 315 Cal plus split into 40/40/20

Sleep (22:00 pm to 6:30am)

Pics added showing my size when I started in January. The pics where I don't have a shirt on was taken a year ago but at the same size I was in January, not to confuse anyone. The others were taken in December 2011.

[tgzerozone]

Will add another 2 x 5 g Creatine in morning and night for loading 5 days, and then 1/2 the 5 g x 2 from there for maintenance.

Rest of days similar, besides weight training only Mon/wed/Fri, cardio Tue/Thu and no pre/during/post shakes any day but Gym days.

[tgzerozone]

Haven't done other measurements besides weight this morning.

After 2/3 of the first week completed, I have gained 2 kg, up from 66.7 to 68.7.

The pain is excruciating.

[tgzerozone]

OK, I did some measurements again yesterday. Increases everywhere after only one week. Comments welcome. Didn't check weight again, will do Friday again but I'm over 70 kg now.

Chest: 1.1 % increase

Waist: 2.9 % DECREASE

Arms: 3.1 % increase

Shoulders: No change (Little disappointed about this one)

Forearms: 1.8 % increase

Quads: 3.2 % Increase

Calves: 1 % Increase

Weight over last week measure last Friday: 3 % increase

[tgzerozone]

Had another disappointment actually this Monday. Legs just did not want to work it seems. I had real difficulty with squats. My legs didn't hurt or anything but it just seemed that there was no power in them at all. I ended up squatting less than what I did last monday. I'm thinking they were maybe worked a bit hard as I do full body each session, mon, wed, fri.

[Monarchking]

sup man, is your goal just to get massive?

[tgzerozone]

Not Massive no. I think a 80-85 kilo lean would be sweet.

Got a bit of a setback yesterday with some other 24 hour stomich bug. Lost 2 kilos again. F$&k

[olympia]

Gains will come mate and you cant expect to be the same strength all the time week after week. Legs can be a bugger to get used to pushing the limits when you first start out . The key for you now is to stick at it and eat, drink and sleep well. Set small goals in strength gains or rep ranges and push a bit closer each week. Remember , its a marathon, not a sprint.

[tgzerozone]

Completely agree yes. Getting back into the eating today so will see what the scale says Friday.

Set my goal for 85 kg end of june. Not 85 lean of course, just hopefully no more fat than what I have now.

[tgzerozone]

Some changes on my nutrition.

no longer 7 meals, cutting one out and upping calories a little on the meals. Having 6 meals as of tomorrow.Trying more replacements as well as I'm eating myself sick.

- Breakfast at 7:00 am

- Meal replacement at 10:00 am

- Lunch at 1:00 pm

- Meal replacement on non training days at 16:00 pm / Workout stacks if training days

- Dinner 1 at 5:30 pm

- Dinner 2 at 20:30 pm

All meals aprox 580 cals boiling down to 3500 a day.

[tgzerozone]

Yup, seems it is a tummy bug. Mate met met at Gym yesterday half dead with the same thing. Lost nearly everything I gained already as I cannot eat. Didn't even bother preparing food for today.

Guess I'll start over when this shit is over.

[tgzerozone]

ok, back on track. Might have gone a but wild with lunch just now though, catching up after the stomach bug.

Chicken - Breast 142 CAL

Chicken - Drumstick 112 CAL

Indian Basmati Rice 1 cup cooked 205 CAL

Green Beans frozen 200 g 56 CAL

Coconut Milk 200 ml 406 CAL

Total CALS: 921

[tgzerozone]

Gym today, reps cutting down to 10 at 4 sets from 15 at 3 sets. Still doing supersets of opposite push/pull yara yara.Weight will obviously be increased again today. 3 weeks of this.

Meals today (Haven't thought of dinner yet)

Breakfast(7:00) Calories Carbs Fat Protein

Breakfast 1 (WeedBix), 1 serving 527 54 7 36

(Aove meal containing 3 weedbix, 300 ml lite milk, 3 boiled eggs)

Milk,Lite, 200 ml 100 11 3 7

Totals for Brekkie 627 65 10 43

Meal Replace(10:00)

Protein Powder, 40 g 149 1 0 32

Eggs - Whole, raw, 1 large 74 0 5 6

Milk, Lite -300 ml 150 16 5 11

Bananas - Raw, 1 large 121 31 0 1 Totals 494 48 10 50

Lunch(13:00)

Meat - Beef - Chuck, 400 g 512 1 18 87 Wattie's (Nz) - Mixed Veges, 400 g 206 29 2 11 Totals 718 30 20 98

Meal Replace(Workout Stacks)

Protein Shake Pre/Post-Workout, 658 107 0 64

Protein Shake During-Workout, 329 54 0 32 Totals 987 161 0 96

(Pre/Post above with 40 g protein, 50 g dextrose, 600 ml water, 5 g creatine. During with 40 g protein, 50 g dextrose and 600 ml water.)

Dinner 1 or Liquid Meal(17:30)

Liquid meal 532 45 12 56

(Above contains 40g protein, 300 ml milk, 50 gram rolled oats, 1 raw egg)

Totals 532 45 12 56

Dinner not sorted yet, Grand Totals: 3,358 349 52 343

[tgzerozone]

Some progress measurements Courtesy of JEFIT.COM

Weight:

Start Date: 2012-01-09

Value: 66.7 kg Duration: 30 Days

Last Date: 2012-02-07

Value: 70.1 kg Result: Increase 5.1 %

Dead Lifts:

Start Date: 2012-01-13

1RM: 45 kg Duration: 22 Days

Last Date: 2012-02-03

1RM: 66.66 kg Result: Increase 48.1 %

Bent Over Row BB

Start Date: 2012-01-11

1RM: 30 kg Duration: 29 Days

Last Date: 2012-02-08

1RM: 53.33 kg Result: Increase 77.8 %

Bench Press

Start Date: 2012-01-11

1RM: 45 kg Duration: 29 Days

Last Date: 2012-02-08

1RM: 60 kg Result: Increase 33.3 %

Hammer Curls

Start Date: 2012-01-11

1RM: 11.25 kg Duration: 29 Days

Last Date: 2012-02-08

1RM: 16.66 kg Result: Increase 48.1 %

Lying Tricep Ex

Start Date: 2012-01-11

1RM: 15 kg Duration: 29 Days

Last Date: 2012-02-08

1RM: 26.66 kg Result: Increase 77.7 %

[tgzerozone]

Back from a week off for a bit of R&R on my left knee in right shoulder.

Program changed today down to 5 set 5 reps. Came back a little stronger I think.

Logs for yesterdays workout courtesy of JEFIT.com.

Barbell Full Squat 70.0x5,90.0x5,90.0x5,90.0x5,90.0x5

Straight Back Stiff Leg Deadlift (Messed up here, did normal deadlifts by accident)

Seated Row 54.0x5,60.0x5,60.0x5,60.0x5,60.0x5

Dumbbell Incline Bench Press 20.0x5,20.0x5,20.0x5,20.0x5,20.0x5

Close-Grip Front Lat Pulldown 60.0x5,66.0x5,66.0x5,66.0x5,66.0x5

Standing Military Press 33.0x5,33.0x5,33.0x5,33.0x5,33.0x5

Incline Dumbbell Curl 12.5x5,12.5x5,12.5x5,12.5x5,12.5x5

Bench Dip 35.0x5,35.0x5,35.0x5,35.0x5,35.0x5 (Can go more here, but very difficult get the weights balanced without partner yesterday)

Standing Machine Calf Raises 200.0x5,200.0x5,200.0x5,200.0x5,200.0x5

Barbell Shrug 74.0x5,74.0x5,74.0x5,74.0x5,74.0x5

Progress since start on yesterdays exercises - 1RM calculated by JEfit.com

Training progress: Barbell Full Squat 1 RM( kg):

Start Date: 2012-01-09

1RM: 75 kg Duration: 50 Days

Last Date: 2012-02-27

1RM: 105 kg Result: Increase 40.0 %

Training progress: Cable Seated Row 1 RM( kg):

Start Date: 2012-01-16

1RM: 54 kg Duration: 43 Days

Last Date: 2012-02-27

1RM: 70 kg Result: Increase 29.6 %

Training progress: Dumbbell Incline Bench Press 1 RM( kg):

Start Date: 2012-01-09

1RM: 11.25 kg Duration: 50 Days

Last Date: 2012-02-27

1RM: 23.33 kg Result: Increase 107.4 %

Training progress: Close-Grip Front Lat Pulldown 1 RM( kg):

Start Date: 2012-01-16

1RM: 63 kg Duration: 43 Days

Last Date: 2012-02-27

1RM: 77 kg Result: Increase 22.2 %

Training progress: Standing Military Press 1 RM( kg):

Start Date: 2012-01-09

1RM: 30 kg Duration: 50 Days

Last Date: 2012-02-27

1RM: 38.5 kg Result: Increase 28.3 %

Training progress: Incline Dumbbell Curl 1 RM( kg):

Start Date: 2012-01-09

1RM: 11.25 kg Duration: 50 Days

Last Date: 2012-02-27

1RM: 14.58 kg Result: Increase 29.6 %

Training progress: Bench Dip 1 RM( kg):

Start Date: 2012-01-09

1RM: 1.5 kg Duration: 50 Days

Last Date: 2012-02-27

1RM: 40.83 kg Result: Increase 2,622.0 %

1RM: 40.83 kg Result: Change 0.0 %

Training progress: Standing Machine Calf Raises 1 RM( kg):

Start Date: 2012-01-16

1RM: 150 kg Duration: 43 Days

Last Date: 2012-02-27

1RM: 233.33 kg Result: Increase 55.6 %

Training progress: Barbell Shrug 1 RM( kg):

Start Date: 2012-01-16

1RM: 54 kg Duration: 43 Days

Last Date: 2012-02-27

1RM: 86.33 kg Result: Increase 59.9 %

Diet yesterday

http://www.myfitnesspal.com/food/diary/ ... 2012-02-27

[tgzerozone]

Routine now changed to 5 sets of 5 reps big weights. I can really feel this one. I can barely walk this week, everything hurts. I love it.

I have a 3 week period coming up where I decide which rep range seemed to hammer me the most and then do that. Currently this is my favorite.

On another note, behind neck BB press is out the door. I have replaced this with more dumbbell shoulder presses. It just doesn't work with my motorcycle shoulder and I'm afraid of making it worse.

Currently I seem to be gaining 1 pound of muscle every week. According to most out there, this is brilliant progress! Almost on 8 pounds muscle gained in the last 52 days.

[tgzerozone]

OK, managed a loss of 2 kg last week as I couldn't eat right and hit the gym due to work and other crap. Had to take up some extra hours and am now trying to devise a new plan of action of when to gym.

FARK!

Going to hit it again from tomorrow but it seems like I am going to have to do consecutive days. Piss me off.

[tgzerozone]

Current status pics: (Start-off pics added in first post as well)

[tgzerozone]

Routine change:

I picked one day from my previous routine's (wednesday) that I will be doing Wednesday, Thursday, Friday now.

Yea I know, consecutive days suck but I have no other option at this point with work and stuff.

Wednesdays = 3x15 reps

Thursdays=5x5 reps

Fridays=4x10 reps.

3 weeks of this then I am splitting into vertical push/pull, horizontal push/pull, legs.

Also started today giving the IF diet a go (Been discussed on forum a little recently). Will log my progress for those interested.

[tgzerozone]

Food diary: http://www.myfitnesspal.com/tgzerozone

[tgzerozone]

Working myself to death currently and only getting to the gym once a week.

I've limited my calories to maintenance and just trying to keep what I have gained by the once a week thing until I am in a better position.

Don't expect much from my Journal for a few weeks.

[tgzerozone]

Back today. Rested for a week to get my knee and shoulder functioning again.

I'm going to be a long trouser gym goer for a while to try and get my knee sorted enough so I can start squatting again. Pretty pissed cause I was hoping getting my legs up. Calves are huge compared to quads and there needs to be some building happening on the upper half.

My legs to come up easy and currently sitting with 16 inch calves compared to 23 inch quads. So, this would probably give me a good chance to get the upper body up as the legs will follow with not too much difficulty.