Goal - 125kg by December '08

[samoan_muscle]

Congratulations :clap:

Thanks mate... =P~

I'l stop bombing your journal now....lol

[2guns]

For someone who has only been training for 2 years, is only 21 years old, and hasn't touched anything that isn't sold over the counter then I think I am doing ok. Legs or no legs half of you don't seem to have the dedication or persistance to train hard without sticking something in your ass

pfft.. yr full of it

[SamWelly]

Did Legs tonight - Was a good session.

Squats:

80kg for 8

120kg for 8

140kg for 6

150kg for 6 (NEW PB)

130kg for 6

Hack Squats:

(Never tried these before, gave up after 2 sets - hurt my knees for some reason??)

120kg for 8

100kg for 8

Leg Press:

200kg for 8

240kg for 6

280kg for 6

200kg for 10

Leg Curl:

70-90 kg - Slowwwwww reps with pause at top. 4 sets of 8 reps.

Squats felt strong now I have the form right. Just need to get my muscular endurance up to match. Going to keep the reps nice and low. Feel like I could of done 170kg - not wanting to rush too much tho as I have only been doing these for 4 weeks now.

[2guns]

hurt my knees for some reason??)

put yr feet further up on the foot plate, so that yr knees dnt overlap yr feet when u bend them. same concept as walking lunges how u can hurt yr knees that way...

understand? (not the best wording but its almost 1am lol)

[SamWelly]

hurt my knees for some reason??)

put yr feet further up on the foot plate, so that yr knees dnt overlap yr feet when u bend them. same concept as walking lunges how u can hurt yr knees that way...

understand? (not the best wording but its almost 1am lol)

Yeah bro I get what you mean. Cheers.

[poos_n_wees]

Squats:

80kg for 8

120kg for 8

140kg for 6

150kg for 6 (NEW PB)

130kg for 6

150kgs for reps already?! Sheeeeet. 8)

[rotangs on]

Did Legs tonight - Was a good session.

Squats:

80kg for 8

120kg for 8

140kg for 6

150kg for 6 (NEW PB)

130kg for 6

You c*nt! I've been squatting for ages and you've already beaten my PB :twisted:

[2guns]

You c*nt! I've been squatting for ages and you've already beaten my PB

yes it must be all that good food sam eats....

[disasterpiece]

Did Legs tonight - Was a good session.

Squats:

150kg for 6 (NEW PB)

Awesome! :clap: That is a good squat man.

[biggurl27]

Awesome leg workout Sam! I tried those hack squats tonight too and put my feet up where they are suppose to go, they are always harsh on the knees I find and I have been doing them on and off now for a million years.

[SamWelly]

Shoulders:

Standing Military Press:

80kg for 8 reps

90kg for 8 reps

80kg for 8 reps

(This didn't feel right at all, strength was down and lower back was getting warm from squat workout the day before - did seated DB instead)

Seated DB Press:

40kg for 8-10

45kg for 8

42.5kg for 8

40kg for 8

Seated side lateral flys:

20kg for 8

25kg for 8

28kg for 8

Standing 1/4 staggared raises 17.5kg 4 reps up, 4 mini sets.

CG Bench:

Had never done Triceps after shoulders so didnt expect much.

80kg for 10

120kg for 8

110kg for 6 (failed...)

Dip Press:

Whole stack, plus 40kg strapped on - 10 reps.

Whole stack, plus 60kg strapped on - 10 reps.

Whole stack, plus 70kg strapped on - 10 reps.

Whole stack, plus 70kg strapped on - 10 reps.

Never gone this heavy before and had to get someone to hold the extra 10kg on the machine as it ran out of space. Going to hit triceps again on Sat as they didn't get much work last night. Shoulders were fatigued from Thursdays massive workout.

Deadlifts, Hammies, Calfs and Traps tonight.

[samoan_muscle]

120kg for 8

Nice weight considering you just did shoulder presses.... :nod:

Dip Press:

What's this? are you standing?

[SamWelly]

Sorry - Dip Press Machine. You are seated with your legs hooked underneath a bar.

I should really be doing heavy CG (140kg plus) bench and decline EZ bar skull crushers instead I think. The machine is really isolative tho...

[samoan_muscle]

Sorry - Dip Press Machine. You are seated with your legs hooked underneath a bar.

I should really be doing heavy CG (140kg plus) bench and decline EZ bar skull crushers instead I think. The machine is really isolative tho...

Yeah I would think 160kgs is a good weight for CG bench...but I would normally only rep that out if I train tricep's by themselves...shoulder presses do fatigue your tri's some what.

[SamWelly]

Current Diet:

Breakfast: 9am

7 whole Egg omolate. 49 grams of protein

Big bowl of Porridge with almonds and skim milk

Protein shake 35-46.0 grams of protein - added 2 TBSPN Olive oil - 250cal.

4 Kre Alkaline - 4 Fish Oil

2 hours after: 11 am

250 grams chicken - 80 grams of protein

200 grams brown rice

Salad

1 Apple

Peanuts

2 hours after: 1PM

250 grams chicken - added 2 TBSPN Olive oil - 80 grams of protein

200 grams brown rice

Salad

1 Apple

Peanuts

3 PM

250 grams chicken - 80 grams of protein

Brown Bread

1/2 can Delish Apricots

Apple

6PM

250 Grams Chicken Breast - 80 grams of protein

Shit load of Broccoli

Brown Rice - 300grams maybe?

4 Kre Alkaline - 4 Fish Oil

Train 730pm

PWO:

Shake - 36 grams protein and 3 grams Glucose, 4 Kre Alkaline, Glucosamine, Fish oil.

Eat 930pm

250 grams Scotch Fillet - 70 grams of protein

Salad

Apple

Peanuts

11pm - Optional Meal or Bed time

7 Scrambled Eggs - 5 whites and 2 yolks. 42 grams of protein

No Carbs.

[SamWelly]

Diet for me is more important than training at the moment so thought I would post it up. Feel free to critisize. Varys little between days. Aim for 500+ grams of protien - 2 shakes max. 1 kilo + of Meat. 8-10 portions of fruit. 100-200 grams nuts. Carbs dependant on hunger and workout intensity.

Dropped the egg yolks down a bit to stay around 10% BF while putting on 1 kg per month.

[rotangs on]

Current Diet:

Big bowl of Porridge with almonds and skim milk

Mean diet bro!

How come you have added milk to your oats now?

[SamWelly]

For sanitys sake. Started adding some flavour into my meals. A year of bland food has taken its toll. Fruit is helping to revive my taste buds now.

Off to do some rack pulls now. Hope to rep some 200's

[Optimass]

Pretty solid plan ... wish my wife would let me eat that much!

[biggurl27]

Holly shit that is one mother load of food!! :shock:

[INSPECTOR64]

Your a fuckn machine!

[poos_n_wees]

OMG your shopping bill must be teh massiviissst :shock:

[SamWelly]

Ha, doesn't actually seem like much food at all when I spread it out. :shifty: It's genneraly a little bit more than I put up.

Yeah, food bill is painfull.

[SamWelly]

Deadlifts - Rack Pulls:

Set up a rack to hold the bar 6 inch's from the floor.

130kg for 8 (warm up)

170kg for 10

200kg for 5 (PB) - I had grip problems here, the bar was shit! Felt like I could have got 8 reps. :evil:

180kg for 8

180kg for 7

140kg for 10

Bent over rows:

100kg for 10

110kg for 10

100kg for 10

Reverse Dumbell Flys

20kg for 10

22.5kg for 10

22.5kg for 10

20kg for 10

CG Seated cable 2 arm row

90kg for 10

100kg for 10

90g for 10

90kg for 10

Jesus what a back pump! No strength left for lat pull downs.

Today need to hit the hammies hard - any suggestions? Then calves, biceps and abs.

[disasterpiece]

samwelly how did u work out how much protein is in the chicken breast?