TheGus is baaaaaaaaaaaaack!

[TheGus]

Cheers, I'll definately incorporate some of that into my chest and bicep workout tomorrow.

[Luigi]

so whats your wrestling name ?

[TheGus]

Brian Saint James.

19 days to go!(hopeful in-ring return)

[ohjoshua]

B. Smith machine reverse rows 10, 8, 4 (like feet on the ground, pulling .

these are called Supine Rows

[TheGus]

B. Smith machine reverse rows 10, 8, 4 (like feet on the ground, pulling .

these are called Supine Rows

Thanks mate. Big post above edited.

[Luigi]

Brian Saint James begs to differ. He would be a capable but relatively ordinary athlete if it wasn’t for the vast monetary influence of his upper-crust family, and he’s overjoyed at the privileged position his family’s excess has brought him. St James was driven – on one hand metaphorically, but also in the literal sense of being in his mother’s SUV – to participate in rigorous training sessions of calisthenics, grappling, boxing and martial arts. As a result of this, he sees himself as being above other wrestlers – and, to be honest, just about everyone else – and is disgusted that no-one else seems to recognise that.

lol did you write this ?

[TheGus]

Nah, I didn't. It's just a character summation. I'm pretty much the rich guy who knows he's better than everyone else. :grin:

[poos_n_wees]

OMG! I had no idea there was a pro-wrestling circle here in NZ Very cool!

So you have a match in 19 days?

[TheGus]

Yea I'd say so, can't be 100% though. That's my current goal date at the moment.

[TheGus]

02/09/08

18 days

8:45am Workout

Chest, Biceps and Forearms/Grip

Incline DB Press

30 x 10

33 x 10

36 x 8 PB!

36 x 7

Decline BB Press

Bar x 20

85 x 10

105 x 5

95 x 6

Flatflies

13.5 x 10

16 x 10 x 2

Superset

A1. Incline Flies 17.5x10x3

A2. Alternate Hammer Curls 17.5 x 16, 14, 14

Towel Pull Ups

BW x 5, 4, 4

BB Curls (good form)

Bar x 20

30 x 12

35 x 10 x 2

EZ Bar Preacher Curls (with 5 forced negatives after failure)

27 x 10 (+5)

32 x 10 (+5)

37 x 5 (+5)

Then we grabbed the 24kg bar and did Buddy Curls to finish up.(you do a rep, pass the bar, he does a rep, he gives it back, then you do 2 reps etc etc etc til you get to 10 reps)

Nutrition: M1: 5 weetbix, 200ml trim milk, 1 scoop casein. M2: 1 scoop whey, 1/2 powerade, jam sandwich on white bread ( :naughty: naughty naughty)

Note: A bit overkill on the biceps I know, but I was lifting alot less cause the towel pullups killed my forearms.

[jono]

nice PB man :twisted:

[TheGus]

02/09/08

18 days

8:45am Workout

Chest, Biceps and Forearms/Grip

Incline DB Press

30 x 10

33 x 10

36 x 8 PB!

36 x 7

Decline BB Press

Bar x 20

85 x 10

105 x 5

95 x 6

Flatflies

13.5 x 10

16 x 10 x 2

Superset

A1. Incline Flies 17.5x10x3

A2. Alternate Hammer Curls 17.5 x 16, 14, 14

Towel Pull Ups

BW x 5, 4, 4

BB Curls (good form)

Bar x 20

30 x 12

35 x 10 x 2

EZ Bar Preacher Curls (with 5 forced negatives after failure)

27 x 10 (+5)

32 x 10 (+5)

37 x 5 (+5)

Then we grabbed the 24kg bar and did Buddy Curls to finish up.(you do a rep, pass the bar, he does a rep, he gives it back, then you do 2 reps etc etc etc til you get to 10 reps)

Nutrition: M1: 5 weetbix, 200ml trim milk, 1 scoop casein. M2: 1 scoop whey, 1/2 powerade, jam sandwich on white bread ( :naughty: naughty naughty)

Note: A bit overkill on the biceps I know, but I was lifting alot less cause the towel pullups killed my forearms.

02/09/08 cont...

9pm Cardio Session

Mini-triathlon

Weight: 93.7kg

5 min rotator-cuff exercises

We did 10 min interval training on the rower, bike and treadmill back to back. IDK how many calories but I'd guess around 350. 2 minutes warm up and then 1 min sprint, 1 min low/medium, 1 min sprint etc til 10 minutes was up.

Nutrition: M3: Ham (100g) and cheese (35g) sandwich. M4: Protein Bar, banana, 10 almonds. M5: Stirfry veg with lots of chicken and beef. M6: 2 scoops whey after cardio, 1 scoop casein before bed.

Note: Kept it down to 1 protein bar today. Woot! Happy with today, felt good going hardout on the cardio and happy with my PB on the weights. :grin: Bring on heavy legs tomorrow!

[TheGus]

03/09/08

17 days

3:30pm Workout

Legs

Squats (kgs)

60x20

100x10

120x6

145x3 (full failure on the 4th rep, thank f*ck for the squat rack. Just went down and was way too far forward, tried to stabilize but was gone, scary shit.)

Leg Press (kgs)

200x10

240x10

300x6

280x8

SLDL (kgs) (first time doing them, ever)

bar x20

50x10

70x10

90x10

Leg Curls (lbs)

100x10

100x9

100x8

Calf Raise (kgs) SS with 15 stair calf rases

126 (stack) x 12

146 x 12

186 x 10

Stretch and shower.

Nutrition: I've been hungry all fucking day. Even 20 minutes after eating. Anyway. M1: 5 Weetbix with 1 scoop protein. M2: Protein shake, banana, almonds. M3: Best sandwich ever. Ham, chicken and beef!!!! PWO: M4: 2 scoops protein, $1 lolly bag, 1/3 powerade. Still to have: M5: family is doing butter chicken but I'll have the chicken separate with beans. M6: 1-2 scoops casein.

Notes: My knee's were still a little sore from mini-triathlon yesterday, which is what I blame my failure on.

Rant: Okay, I'm so glad I left high school last year. What a shit time to train, dickheads everywhere in their fucking uniforms talking to people working out. Surrounding me on the leg press and squats too. f*ck off. :evil: If you spent more time on your training and less time talking you might actually make some gains. Workout took longer than usual cause of them. Gutted I just missed a PB on squats. Oh well, there's always next time!

[Luigi]

lol i hate the schooltime rush ay come in there big groups use shit form trynna lift heavy weights and stand around for ages hogging all the equipment!!!

and a heads up - your hamstrings are gonna hurt ALOT 2moro from the stiff leg deads haha tell me if they dont and ill be impressed!

[TheGus]

They hurt now.

I got a burn I've never felt in my hammies before, curls just seem to tire them out more than anything.

[Luigi]

They hurt now.

I got a burn I've never felt in my hammies before, curls just seem to tire them out more than anything.

yup curls tire them, try do 5 quats when you wak up 2mo morn bet you cant ahahaa, i remember the first time i done them in a while they hurt for like 5 days lol was using about 80-90kgs

[The Legend Killer]

Good stuff Angus.

[poos_n_wees]

Nutrition: I've been hungry all fucking day.

Co-signed.

What a shit time to train, dickheads everywhere in their fucking uniforms talking to people working out. Surrounding me on the leg press and squats too. f*ck off. :evil: If you spent more time on your training and less time talking you might actually make some gains. Workout took longer than usual cause of them. Gutted I just missed a PB on squats. Oh well, there's always next time!

Excellent rant :grin:

SLDL's For the win!

[TheGus]

Cheers. I think I need to up my cardio. I'm just not shifting this weight fast enough. :think: :think:

[teamfatboy]

Hey Gus, remind us how much cardio r you doing, and what times of day?

[TheGus]

Usually try to go 4 sessions a week, usually at opposite ends of the day from my weights. I read that doing it fasted in the morning puts your body into a catabolic state which means you burn muscle (along with fat, ofcourse). Now that I've got my BCAA's I'm gonna start doing it after most weight sessions. I like being fit but I hate cardio. Gonna start making sure I mention cardio in my journal more so I can tell when I'm being slack.

[teamfatboy]

It may be more catabolic than is ideal, but first-thing is still good.

I was trying to find something I'd seen recently to get my info straight, but basically the worst time to do cardio is before a workout.

Before Breakfast/ fasted, post-workout, and last thing at night all have their advantages.

But, of course, cardio on a diet too high in carbs, or too high in calories, is going to work against it whatever you do....

[TheGus]

But, of course, cardio on a diet too high in carbs, or too high in calories, is going to work against it whatever you do....

I'd like to think my diet has been pretty good so far, there are areas that could be tweaked I guess. More cardio sounds more realistic though.

[TheGus]

04/09/08

Weights 10:30am

Shoulders & abs

DB Shoulder Press

17.5 x 20

26 x 12

27 x 10

30 x 8

33 x 0 (I'm gonna say 0 cause it was 4 reps but I needed so much assistance that I don't count any of them, used far too much energy getting them up there.)

EZ Bar Upright Rows

37 x 12

47 x 10

47 x 10

DB Side raises

12.5 x 10 x 3

Shrugs

60 x 12

100 x 10

130 x 8 (regrip after 5)

140 x 4 - SS with 22kg DB shrugs

Superset

A1. Bent Over Rear Delt Flies

12.5 x 10

15 x 8 (sloppy)

12.5 x 10

A2. Alt Front raises

12.5 x 10 (e/s)

12.5 x 8 (e/s)

10 x 12 (e/s)

Abs

A circuit of abs that absolutely killed my upper and lowers. (Can't recall much of it)

Then 1 triset of crunches (on the back extn thingy), russian twists (back extn) and Leg raises.

Then we did a circuit consisting of cable oblique crunches, hanging straight legged raises, hanging knee tucks and regular cable crunches. Then straight onto cardio.

Cardio 11:45am

22mins xtrainer level 10, 300 cals apparently, was going pretty hard.

Diet: My new rule is no starchy carbs after meal 3. M1: 5 weetbix, 200ml trim milk, 1 scoop whey. M2: 2 scoops whey, 2/3 powerade. M3: 150g ham sandwich M4: protein bar, 100grams fat-free bacon.

Note: Pretty solid training today and happy I made myself do the cardio (even though my hamstrings hurt like hell!). I'm not so worried about losing muscle when I can pop a couple of BCAA's before hand (after weights).

[teamfatboy]

04/09/08

Diet: My new rule is no starchy carbs after meal 3. M1: 5 weetbix, 200ml trim milk, 1 scoop whey. M2: 2 scoops whey, 2/3 powerade. M3: 150g ham sandwich M4: protein bar, 100grams fat-free bacon.

Note: Pretty solid training today and happy I made myself do the cardio (even though my hamstrings hurt like hell!). I'm not so worried about losing muscle when I can pop a couple of BCAA's before hand (after weights).

Great lifts, esp the shrugs and rows :clap:

But seriously, is that all you're eating? I haven't done the maths but it looks light-on in terms of a) protein and b) overall calories for a guy your size, age and routine. I'd be interested in more experienced views.