Handyandy Journal

[samoan_muscle]

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?

Lol lol :pfft: :pfft:

[handyandy]

haha worth a try

[handyandy]

TO dearist luigi

I have dong weighted chin ups and dips in my workouts already. As for military press i believe that is the same as doing DB shoulder press??

Will add squats into my leg workout days though. I take it deadlifts comes into legs as well?

As for BB rows would this come into back exercises?

[AgentOrange]

http://www.bodybuilders.com/pastam.htm

these boys have some good workouts you could copy and they also talk about which diets have workled best for them..

luigis stoner and cant be bothered writing you one

[handyandy]

Haha Cheers AO

Much more helpfull the WEGI

[Luigi]

http://www.bodybuilders.com/pastam.htm

these boys have some good workouts you could copy and they also talk about which diets have workled best for them..

luigis stoner and cant be bothered writing you one

na havnt been stoned for a while actually but plan to get fucked up this weekend !!!!!!! no alcahol though :naughty:

db press is not same as military if they were the same there wouldnt be two different names

deadlifts come under a back workout, do them and if your legs are hurting more your doing them wrong

stiff-leg deadlifts are the leg/hammies version

i suggest you go to bodybuilding.com and look at there exercise videos if you are unsure how to do these, and keep the weight light (15 reps easily) for the first 2 weeks till you get the form right otherwise youll injure yourself.... probably.

[handyandy]

Wed 6th August

Diet:

7am rice bubbles, banana & low fat yougurt

10am 1 cup brown rice and tuna

12 almonds, banana and kiwi fruit

2.45 1 cup brown rice and tuna

8.00 Pasta with mince

Training:

Had rugby training tonight so was mostly cardio with a bit of upper body (push ups etc)

Semi finals this weekend so could be our last game of the season (hopefully not) then i can focus on BB seriously.

[disasterpiece]

You need to get more protein in your breakfast. Eggs, Cottage cheese would be nice for breakfast.

Your doing a good job with your journal! :notworthy: I can barely keep a journal of one workout lmao.

[handyandy]

Can you just eat cottage cheese by itself? How much should i be having?

Haha rather be on here than working so thats how i update it

[2guns]

na havnt been stoned for a while actually but plan to get fucked up this weekend !!!!!!! no alcahol though

wat are u going to take?

lol yr all shit, ull be sitting at home with yr alkapop private messaging biggirl27

[biggurl27]

2guns piss off!

Andy, try Jelly Fluff with Weight Watchers Jelly (any flavour) and 1 tub low fat/Weight watchers cottage cheese.

Jelly stirred with boiling water, let the jelly cool, popped it in the blender with WW cottage cheese, like a combo jelly/strawberry moose.

You can eat the whole serving.

Serving 250gm whole lot is:

Protein: 30 gm

Carbs: 8.7 gm

Fat: 1.25 gm Sat: 0.75

Sodium: 403 mg

[poos_n_wees]

:ditto:

I made this for BF the other night and he loved it :nod: Its ALOT for such a few cals and lots of protein!!

[handyandy]

will ahve to try that, sounds yum!!!

Got shoulders tonight so will post diet and gym session after i get home as well. Going to start on the protein shakes tonight so see how they go.

How many times a day should i be having them and when?

[handyandy]

Thurs 7th August

Diet:

7am 2 toast, yougurt and banana

10am 3 slices of toast with tuna and tomato

12 banana, almonds and kiwi fruit

2.45 4 slices toast with tuna and tomato

5.00 1 cup brown rice and tuna

8.00 bowl pasta and mince

Training: (delts and ab's)

Shoulder press machine (45kg up 5kg)

8-8-8

Shrugs (40kg each side) up 10kg

10-10-10

Arne Press (10kg each hand) up 2kg

8-8-8

Side lats (12.5kg) up 2kg i think

8-8-8

Military press DB - delts pretty hammered by now

12.5kg - 8

15kg - 8, 6

Various cunchs etc for abs

Good work out shoulders were stuffed by the end, abs pretty sore now as well

[poos_n_wees]

Good work out shoulders were stuffed by the end, abs pretty sore now as well

:twisted:

Diet:

7am 2 toast, yougurt and banana

10am 3 slices of toast with tuna and tomato

12 banana, almonds and kiwi fruit

2.45 4 slices toast with tuna and tomato

5.00 1 cup brown rice and tuna

8.00 bowl pasta and mince

What time of the day do you typically train?

With regards to your diet, if I were you.. I'd add some form of protein into your 7am & 12pm meals :nod: You sure do like your toast and tuna

Maybe a scoop of protein powder into the yoghurt in the morning? And a protein shake at 12pm.. or maybe even something a little more filling like chicken/tuna with some vege?

[handyandy]

haha yeah, i have got to sort something out for protein at those times, might give the cottage cheese a crack and see how that goes.

Got back and bicept workout tonight will post how it goes when i been.

Oh and i usually workout at about 5

[handyandy]

Been a bit slack over the weekend so didnt update journal

11th of August

DB bench (flat) 27.5kg

8-8-6

DB decline (20kg)

8-8-8

DB incline (17.5kg)

8-8-8

Pec Deck (23kg)

8-8-10

Cable push down

8-10-10

Dips

8-10-9

[handyandy]

12th of August (LEGS)

Seated leg curls (65kg)

8-8-10

Leg extensions (50kg)

8-9-10

Leg press (115 lbs)

8-8-8

Incline LP (80kg)

8-10-10

Calf raises (max weight)

10-10-10

Seated CR (40kg)

8-10-10

[Luigi]

12th of August (LEGS)

Seated leg curls (65kg)

8-8-10

Leg extensions (50kg)

8-9-10

Leg press (115 lbs)

8-8-8

Incline LP (80kg)

8-10-10

Calf raises (max weight)

10-10-10

Seated CR (40kg)

8-10-10

:naughty: :naughty: where are the SQUATS!!!!!!!!!!!!!!!! and stiff leg deadlifts.

and 115lbs on leg press. i know your just starting but that is barely any weight at all, your gonna have to push yourself if you wanna get big, remember its all up to you...

muscle dont grow by itself...

and you should find that for chest db decline bench you can do more weight than db flat bench.

not trynna sound harsh - just trynna push you in the right direction...

[handyandy]

thanks luigi, am putting the squats into my next workout as well as your deadlifts. watch this space.

maybe it was 115 kg not lbs is pretty hard to read all the measurements (old machines) it is heavy as weight

[AgentOrange]

and you should find that for chest db decline bench you can do more weight than db flat bench.

why?

[Luigi]

thanks luigi, am putting the squats into my next workout as well as your deadlifts. watch this space.

maybe it was 115 kg not lbs is pretty hard to read all the measurements (old machines) it is heavy as weight

yea probably 115kgs

and you should find that for chest db decline bench you can do more weight than db flat bench.

why?

i dont make the rules, just how it is man.

[handyandy]

Been flat out at work so here are the updates

14th of August (delts & Abs)

Shoulder Press

40kg - 8

45kg - 8

50kg - 7

Shrugs

42.5kg - 10 -10

52.5kg - 9

Arne Press (12.5 kg)

8-8-7

DB shoulder press

15kg - 10

17.5kg - 8 -8

Various Abs

[handyandy]

15th of August Back & Bicepts

Lat PD (125)

8-8-8

DB Row (20kg)

8-8-8

Wide grip chin ups (8th weight, no numbers on them)

8-8-7

Cable Row (9th weight)

8-8-8

LPD single arm (50kg)

8-8-8

Hyperextensions (15kg added)

10-10-10

BB Curls (20kg) + SS of concentration curls

[handyandy]

18th August Chest + Tricepts

Db flat bench (27.5kg)

8-8-8

Decline (22.5kg)

8-8-8

Incline (20kg)

8-8-10

Flys (12.5kg)

8-8-8

Pec Deck (30kg)

8-8-9

Cable Push down ( all weight)

10-10-10 (SS with bench dips)