Handyandy Journal

[handyandy]

Ok I thought i better start a journal so i can keep track of myself and hopefully you guys can provide feedback on how i am ging or things i could be doing better.

I am a naturally fit person, i am 22 years old and play rugby in the winter and touch rugby in the summer.

I have never really gone to the gym before seriously. Want to get into the sport of BB so thought what better place to start than here.

Start weight 82.5kg approx 12 - 14 % bf from my guess.

Have started on the dieting and training, will post this up tomorrow as its to cold to go outside at the moment.

My aim is to increase my muscle mass!!!

[poos_n_wees]

Glad to see you've started a journal! \:D/

I see you're starting to diet.. So the goal's to lose bodyfat at the mo?

[handyandy]

sorry should of been more clear, i am not dieting to loose bf meant dieting by eating healthy, am trying to put on a large amount of muscle mass.

[poos_n_wees]

Ohh.. gotcha :grin:

All the best with this though.. will definitely be keeping up with your progress !

[handyandy]

Since i have started my training befre this journal i will post up what i have been doing until now.

Diet

Breakfast 7 am- 4 wheatbixs with 1 tsp sugar, 1 pot of yogurt, 1 piece of fruit (apple, banana or kiwifruit)

m2 10am - 1 cup of white rice with a tin of tuna (should i be eating brown rice??)

m3 12 - 2 pieces of fruit and 20 or so almounds

m4 2.45pm - 1 cup of rice with tuna

m5 4.30 pm - 1 cup of rice with tuna

m6 8.00pm - Usualy stir fry veges with lean meat.

Training:

Split into (legs, delts and abss, back and bicepts, chest and tricepts)

[handyandy]

First work out: this was kind of setting weights as i had no idea what to do

Should Press machine (40kg)

10-10-10

DB Shrugs (15kg each hand)

10-10-8

Side lats (not sure what work out is actually called, stand bent over and open arms out to the side) (10kg)

10-10-8

Arne press (8kg)

10-10-10

DB should press (10kg)

10-8-8

[handyandy]

31st July: work out 2 (back and bicepts)

Lat Pulldowns (125 pounds)

10-8-8

DB row (17.5kg)

8-8-8

Wide grip chin ups (assisted)

8-8-6

Cable row

8-8-8

Lat pull downs (machine 1 arm at a time) (25kg per arm)

7-6-4 (was hard)

Hyperextensions (10kg extra weight in arms)

8-8-8

Babrell Curls (20kg) fairly easy

8-8-8

Concentration curls (7kg)

8-7-7

Fairly stuffed after this work out and definatly felt it for the next few days

[handyandy]

2nd August: Chest and tricepts

DB Bench press (flat) (25kg each arm)

8-8-6

DB Decline (20kg)

8-8-5

DB Incline (15kg) needed to be heavier

8-8-8

Flys (i think) lie back down on a flat bench and open arms out at 90 degrees to body (10kg) need to be heavier

8-8-8

Pec Deck machine (23kg) chest was destroyed by this stage so found this hard.

8-8-8

Cable push downs (almost all the weighs)

8-8-8

Dips assisted

8-8-8

[handyandy]

Measurements (dont laugh please lol)

Chest (around nipples 40 inches)

Waist ( over belly button 34 inches)

Bicepts (Left 13.5 inches & Right s 13.5)

Quads 20 inches around widest part

any more needed?

[biggurl27]

Not laughing, thats a good start. Are you taking kre-alkalyn and got a good protein powder?

[handyandy]

I am not sure what that is?

I am just about to start on the protein powders, i have bought the one on this link, think it is fairly good?

http://www.xtremenutrition.co.nz/shop/p ... -iso1005lb

[biggurl27]

Kre-alkalyn: http://www.healthy.co.nz/view-product-2497.html

Yeah that protein is all good

[handyandy]

where can i purchase that from? that website?

[biggurl27]

Which city you in?

[handyandy]

auck

[handyandy]

Food today, pulled a sickie from work because i forgot to make my lunch the night before and knew if i went i would give into the temptation of the bakery's.

So a bit of a sleep in,

9.00am 4 eggs on vogals with yolks (this ok?)

11.00am 1 cup brown rice with tin of tuna

1.00pm fruit and almounds

3.00pm 1 cup brown rice and tuna

5.00pm Ditto

7.00pm dinner (unsure of this atm)

Got legs today, just waiting for my 11am meal then will go hit the gym.

Will be the first time i have done legs so will be really setting weights, will post results of this post workout.

Note: Tore my medial ligament fully in half 4 weeks ago so now it does not exist, have to strap it everytime i train for rugby and play. Not sure how it will affect my leg work outs, play it by ear

[handyandy]

5th of August LEGS

just got back from my work out, wicked work out could hardly walk down the stairs afterwards.

Leg Curls (65kg) needed to be heavier

8-8-8

Leg extensions (45kg) needed to be heaver

8-8-10

Leg press (110lbs) needed to be heavier

8-8-10

Incline LP (60kg)

8-8-8

Calf raises full stack

8-10-10

Seated CR on 45 degree angle (40kg)

8-8-8

Feeling great after this work out

[SoaringSwine]

5th of August LEGS

just got back from my work out, wicked work out could hardly walk down the stairs afterwards.

Leg Curls (65kg) needed to be heavier

8-8-8

Leg extensions (45kg) needed to be heaver

8-8-10

Leg press (110lbs) needed to be heavier

8-8-10

Incline LP (60kg)

8-8-8

Calf raises full stack

8-10-10

Seated CR on 45 degree angle (40kg)

8-8-8

Feeling great after this work out

I may just be bitter and twisted from all the squatting I've been doing. But I think most people on here would agree the single best exercise for leg development is the squat. Don't neglect it! Just my 0.02.

[biggurl27]

I agree

[Luigi]

I AGREE WITH BIGGURL

but seriously, and dont take offense, your workouts suck, you need to stop the isolation and do the mass builders. simple as that

what height are you ? were about the same weight...

SQUATS DEADLIFTS BENCH BB ROWS MILITARY PRESS WEIGHTED CHINS/DIPS

thats what you need!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[handyandy]

i am 6'2 tall, could you explain what i would take out so i can add them in?

[Luigi]

i am 6'2 tall, could you explain what i would take out so i can add them in?

everything, have a look on the net for a basic mass building program and youll get the idea

e.g. for back do something like : deadlifts/bb rows/chins/seated rows/lat pulldowns

legs:squats/legpress/stiffleg deadlifts/hack squat/

get the idea...?

[handyandy]

sounds good, you dont feel like designing me a program do you seen that we are of similar mass? and that you are far more knowledgeable in the subject than me?

[Luigi]

sounds good, you dont feel like designing me a program do you seen that we are of similar mass? and that you are far more knowledgeable in the subject than me?

ummm no

as i said just look on the net for one there not hard to find, or if your really lazy you could just have a look through other peoples journals and copy....

[biggurl27]

OH Luigi you're a hard man!