TheGus is baaaaaaaaaaaaack!

[TheGus]

Alright this is my first go at keeping a journal online. I've tried on paper and in books before but I never keep it going. Hopefully I'm better with this one. At the moment my goal is to lean up a bit for the next few weeks then start a low fat bulk. Today I had a wicked workout and figured I might aswell start on a high note.

Rough Stats atm.

Male

17 years old

92kgs

14%bf

Entry #1: 28/08/08

6pm Workout

Quads/Calves

Squats

20x60kgs

12x100kgs, (put the belt on for these.)

8x120kgs

6x130kgs

4x140kgs

Leg Press

14x200kgs

10x240kgs

10x280kgs

We then did this thing with Lunges(with 16kg dumbells in hand) SS with power lunges (no rest). I don't recall it exactly, but it finished my quads off that's for sure.

Calf Raises

126kgsx12 (full stack)

146kgsx10 (plate on top)

166kgsx10

that was too easy so we came up with this triset.

10 reps on Calf raise machine (186kgs) then 10 on calf raise on the steps and then 10 on calf raise on a small board (so only the top of the movement).

Did that x2 sets.

Nutrition: Pretty clean, added more complex carbs to my breakfast which I think helped heaps!

Cardio: Nope, too slack today.

note: PB's in red. My previous PB on Squats was 6 reps at 120. At on calf raises was 10x166kg.

That's it.

Any constructive feedback would be much appreciated. Cheers fellas.

[biggurl27]

woo hoo that is some good PBs on the squats :clap:

[TheGus]

Thanks, would have been cooler if I'd had one of these journals earlier to show how long I was stuck around 100kgs-120kgs on squats.

[GreekAdonis]

Dude thats an awesome effort on the squats :clap: Hopefully you stick to your journal and will keep setting pb's

[Luigi]

nice squats, you go atg ?

[TheGus]

Cheers! Sorry what's atg?

[poos_n_wees]

Cheers! Sorry what's atg?

In reference to squats, atg = Ass to the grass. Get with the bodybuilding lingo mannn

Great to see that you've got a journal! Squats are awesome.. and very impressive for your age :nod:

Keep up the great work!

[Mike Zero]

Checking in at 4am... Noooiiiiice, Angus

[TheGus]

Cheers! Sorry what's atg?

In reference to squats, atg = Ass to the grass. Get with the bodybuilding lingo mannn

Great to see that you've got a journal! Squats are awesome.. and very impressive for your age :nod:

Keep up the great work!

Thanks! Well then I don't think I go low enough to say it was atg but I usually try to go parallel or just past it. Never ass to heels or anything though.

[TheGus]

29/08/08

Funnily enough my legs are not very sore today at all. My calves feel fine and my quads are fine too, glutes still feeling it a little. No weight training today. Resting my shoulder still, should be doing a chest workout on Sunday to get back into it.

Cardio: None so far, will edit if I go for a run later on though.

Nutrition: Pretty clean, bought some protein bars though and ate two so not really the best. Also having a small cheat meal tonight in the form of a homemade cheese-burger.

Could going for a run hinder my leg recovery? Would I be better off doing an extra one tomorrow?

[biggurl27]

Huh what is wrong with your leg? I tend not to run at the mo as it stuffs me for days and my knees OUCH! Tredies/bike/Xtrainer are all good, less strain/impact

[poos_n_wees]

Also having a small cheat meal tonight in the form of a homemade cheese-burger.

[TheGus]

Huh what is wrong with your leg? I tend not to run at the mo as it stuffs me for days and my knees OUCH! Tredies/bike/Xtrainer are all good, less strain/impact

I just meant like the recovering from doing quads and calves the previous day. Average day, make up for it tomorrow.

[biggurl27]

Arh got ya,hmm nar lots of peeps can't run after or bike sometimes for days after training legs. Xtrainer/stepper/treadmill does the trick and you still get your cardio in.

[TheGus]

30/08/08

Cardio: 9:30am-10:30am Did my first group fitness class today (bodyburn). Was pretty full on and got a mean sweat on. Lots of push ups and ab work. Felt funny being twice the size and half the age of most of the people in there though.

12:30pm-3pm Wrestling Training. The trainer missed his bus so I picked him up and was ten minutes late. And at our trainings for every minute that you're late you have to 10 pushups. So had a nice 100 push up warm up. The training was pretty full on as well. Ended up doing another 100 or so pushups which killed me.

Nutrition: So far today I've had 5 weetbix with trim milk, a banana, two powerades, two protein shakes and two protein bars. Time for some real food! Evening Edit: Then I had a beef sauce and some greens for dinner. And another 2 protein bars. I definately need to limit my protein bar intake. 2 per day max from now on.

[biggurl27]

Nice work on the class/wrestling/push ups man!

Powerades are shit bro, you should give those up. Whats your food going to be like? Hope some vege and chicken :nod:

[TheGus]

I thought it was good to have sugar straight after exercise with a protein shake? I've been getting them from my gym for free and they've got about 26g sugar in each one. I'm thinking chicken stir fry for dinner.

[biggurl27]

Yeah people do have them after training, or dextrose. Good that they are free. Yummo chicken stirfry

[TheGus]

31/08/08

Weight: 93.6kg

12:30pm Workout (a bit more endurance work than usual, just for a change)

Back/Triceps

5min bike warm up.

WG Chin Ups - 8, 8(2 assisted), 6(2 assisted).

Deadlifts Hook Grip(first time) - 12x60kg, 10x80kg, 8x100kg, 10x80kg

Superset

A. One arm rows 26kgx12, 30kgx10, 36kgx8

B. Smith machine reverse rows 10, 8, 4 (like feet on the ground, pulling upper body up to bar)

This worked like a circuit, 3 people, very little rest, 30 sec av.

Triset

A. Dumbell Pullovers 30kgx10x3sets

B. Seated Row 54kgx10x3

C. WG straight arm pulldowns 18x10, 24x10x2

No rest circuit. 9 sets back to back. Fucked by end.

Tricep Dips

BW 10reps

+5kg 12reps

+20kg 6reps, 6 reps then dropset BW 4 reps.

Triset

A. Skull Crushers 20kg+bar x 12 x 3

B. Diamond pushups 8, 4, 2

C. Bench dips 14, 10, 8

Stretch, Shower and Shake, home.

Completely fucked now.

Nutrition: The usual, 6 weetbix w/shake, Toasted sandwich with beef and tomato sauce, a protein bar, a shake and 3/4 powerade PW (cutting it down a little. :wink: ) Evening edit: Had 2 more protein bars before dinner and then had 150grams of chicken and 300 grams of greens with a satay sauce with a tspn of natural PB. I'll just have another shake before bed.

Note: With the chin-ups, I usually do full hang. Is that bad? Cause I tried going just before full hang on the last set and my lats were burning like never before and it wasn't sore for my shoulders. I'll try them like that again next week.

Note to self: Eat more food, less bars. 2 bar max per day starting from....tomorrow.

[poos_n_wees]

Completely fucked now.

Oi vey. I know this feeling well. Workout looked intense!

Nutrition: The usual, 6 weetbix w/shake, Toasted sandwich with beef and tomato sauce, a protein bar, a shake and 3/4 powerade PW (cutting it down a little. :wink: ) Evening edit: Had 2 more protein bars before dinner and then had 150grams of chicken and 300 grams of greens with a satay sauce with a tspn of natural PB. I'll just have another shake before bed.

PB satay sauce..

Note: With the chin-ups, I usually do full hang. Is that bad? Cause I tried going just before full hang on the last set and my lats were burning like never before and it wasn't sore for my shoulders. I'll try them like that again next week.

Imo full hang's fine as long as you don't relax at the bottom.. Keeping tension would prolly be safer for your shoulders.

Note to self: Eat more food, less bars. 2 bar max per day starting from....tomorrow.

I've been saying this to myself for a while now lol. Convenient little buggers they are.

[jono]

I like your training man. Nice and basic. :grin:

keep it up :twisted:

[Varven]

What wrestling are you doing ?

Are you competing ? what category contest?

I did a bit of greco/roman mixed up with some BJJ and Judo.... if you're looking for carryover strenght, do not ignore hang cleans, snatch grip deads, military presses and towel pull ups, as well as heaps for your grip work...

fight hard!

and keep doing shit loads of forearm work so you don't end up with bust tendons like a fair few of us.

[TheGus]

I've done a bit of amateur wrestling but that's not what I'm training for. I do Pro Wrestling, yup, like the stuff you see on tv. It still possesses a lot of similar things to amateur stuff, especially in our trainings so what sort of forearm work would you recommend?. I'm part of IPW (http://www.impactprowrestling.co.nz) and wrestle under the name Brian Saint James. My photo on there is an old one and a shit one to be perfectly honest but I'll be taking a new one at the next show (Unleashed, where I'll hopefully be making my in-ring return) that I'll chuck up on here to show progress.

01/09/08

Back and tri's are pretty sore today which is a good sign. Still waiting on my BCAA order from bb.com though. 15 days now, tsk tsk. :evil:

Training: 5:30pm Group Fitness again. Mostly core and chest. Sweating so much my eyes stung! :grin: I had a bit of energy left after so I did some back to back sets of crunches, russian twists (with 5kg, 10kg plates) and back extn's all on the back extn thingy. Woot good fun.

Nutrition: 7:30am M1: cereal w trim milk, mocha casein shake. 10am M2: Satay chicken sandwich (2 wholemeal bread). 12 noon M3: 2 Protein bars and almonds (need to go shopping, run out of meat). 4pm M4 (pre workout): an orange, 2 bits of toast, 2 yolks, 3 whites. 7:00pm M5: will be a protein shake and some simple carbs. 9pm M6: dinner, 300grams meat sauce with 250 grams peas and beans.

Would having simple carbs that late (7pm, bed by 10:30) even straight after a workout be detrimental to my fat loss?

[Varven]

Hammer curls

EZ bar reverse Curls

Hammer curls using the rope on a pulley

Farmers walk

Heavy Rows

and of course no straps when doing any deads or pulling work

[Varven]

http://www.t-nation.com/free_online_art ... trong_grip