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VARVENS LOG

Varven

By Varven
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Varven Veteran member

Varven

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Hi All,

I've been sporadically turning up here once every 3/4 months since I left.

I haven't been in a gym in close 2 two years and have turned into a wonderful pile of fat.

A firm desire to change, and I know keeping a record on here, keeps me in line.

Furthermore, the embarassment of posting my numbers is always enough to motivate change :)

I am breaking my goals into various stages:

Stage 1 (Immediately starting): Restore basic fitness, strenght, and diet.

Stage 2( Short to mid term): Decrease my body fat down to 12% or close as possible.

stage 3(Mid to Long term): Get to a 100kgs at 12% bf, and back onto a WSBB PL'ing type routine.

I will post up my stats later on once I get them measured.

I will be logging both nutrition and workouts.

Target for the next 6 - 8 weeks:

I should be able to do at least 5RM sets with 75 - 85% of my previous 1RM

PB's at 90kgs body weight were: DL 195 SQ 170 BE 100

So my immediate targets for stage 1 in terms of lifts: 5 reps on: DL 145kg Sq 127.5kg BE 75kg.

I shall place a fair amount of emphasis on forearms and biceps (I had tendon injuries in both arms for a long term which dramatically weakened them).

Cardio, something I NEVER did, will be introduced in the form of HIIT bouts post workout and perhaps some GPP/Circuit type work.

Now that I've got the plan on the board, I will start logging food and workouts, first couple of weeks the focus is on nailing a diet pattern and gym routine.

Planned Routine for stage one:

Pull Day

Deads 4x 6 - 10

Lat Pull downs 3x 10 - 12

Rows 3x 10 - 12

Bicep work: 2 different exs for 3x 8 - 12

Forearms: Rehab work

Push Day

Flat Bench Press 4x 6- 10

Incline DB Press 3x10 - 12

Shoulder Press 3x 10 - 12

Tricep work: 2 different exs for 3x 8 - 12

Forearms: Rehab work

Leg Day

Squat 4x 6- 10

SLDL 4x 6- 10

Leg Press 3x 10 - 12

Hammy work: either lying leg curls or Revers hypers 3 x 10 - 12

Calves 3x 15 - 25

Supplements: Omega 3, WPI for now.

Im living in Sydney at the moment, just signed up at City Gym. Not sure if any of you have visited it or similar, but lots of truly big boys... bb'ers and pl'ers. If I'm not mistaken the place is apparently frequented by many pro's including Luke Wood... not that it does anything for me, but I'm still a bit doe- eyed after coming out of Gillies ave and being accustomed to a few squat racks and nothing more.

I could swear last time I was there, one fella looked like he had snythol injections? but maybe he was just unproportionate and gave off that look.

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Varven Veteran member

Varven

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Yup Idea is to keep workout as simple as possible. Will add in some volume with time as I get acclamatised.

Diet wise: Original Idea was to have only 1 carb meal during the day and rest just protein/fat meals.

That sounded good till i added the calories: 1100! - too little.

So Under Poo's n wee's guidance I am taking a more structured approach: First step is to get in around 2200 - 2400 calories. Will progressively keep lowering this as I get stuck.

Example meal plan:

meal 1: 2 whole eggs + 2 wholemeal toast

meal 2: Chicken/Rice

Meal 3: Chicken or Fish/Rice

Meal 4: Protein Shake

Workout

Meal 5: Protein shake

Meal 6: Steak + Salad.

4 - 6 cups of green tea a day.

I will play around with diet till I can balance it out. Since I haven't been eating properly, it will take a bit to get accustomed to the volume and difference in meals. Might chuck in another protein shake if needed.

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jono Veteran member

jono

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Been a while Jono,

Last post noticed your a married man. Congrats.

Still remember the good ol days of watching youe at tuna and rice up to 4x a day and watching your squat grow 10kgs every week in amazement :grin:

:grin:

Haha, yep the good ol days :twisted:

Squats = good fun ( if you are born in a mental institution; like me :twisted: )

You should be seeing some squats in my journal i think :grin: actually, would you ever see my journal without them? dont think so :grin:

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biomax Member

biomax

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Good to see another PLer on the top page of the journal section again. I'm sure your strength will rebound in no time.

Muscle memory is a wonderfull thing, you see!!

Just have to stick it out the first few weeks till your'e back in the groove \:D/

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Varven Veteran member

Varven

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Pull Day

Deads

60kg 1x10

80kg 1x8

90kg1x8

100kg 1x6

Felt f#$#g beautiful. I held the bar gently and slid the rubber (Weights) on.

She lay on the floor, grazing my shins. I looked down upon her and felt a rush of emotion. The reps just flew out, till we both lay in a sweaty heap smiling away. Bring back the deads!! I forgot how good it feels :pfft:

Lat Pull downs

45kg 1x12

50kg 1x12

55kg 1x10, 1x6

T-Bar Rows.

Struggled on these, granted my hammies and lower back were tired.

1 plate

3x8

Standing db curls

25lb 1x12

30lb 1x10

35lb 1x8

Hammer Curls using Rope on pulley Machines

3x10

DB forearm wrist curls

20lb 1x20, 25lb 1x15, 30lb 1x10. done with no rest. Massive pump. NO PAIN OR TINGLING :) Phew, it took a good 1.5 years to get rid of that tendonitis.

Reverese bb forearm curls

10kg 1x20, 12.5kg 1x15, 15kg 1x10 no rest.

Cardio: 15 mins cross trainer, no HIIT.

Diet was totally off as I didnt go groccery shopping last night..

meal 1: 2 toast /protein shake.

meal 2: sushi/sashimi

meal 3: protein shake

meal 4: 2 sushi rolls

workout

meal 5: protein shake

meal 6: Steak.

Went shopping and stacked up on grocceries. No excuses for diet 2moro .

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Varven Veteran member

Varven

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Diet:

meal 1: 2 toast, 2 whole boiled eggs

Meal 2: rice & chicken

meal 3: rice & chicken

meal 4: protein shake

meal 5: protein shake

meal 6: Fish and veges.

8g of fish oil.

Ate too much carbs, making up portions is hard work. Will go and buy some weighing scales.

Booked myself in for DEXA body composition test.

Has anyone heard or this or done this ? It was reccomend by a few locals.

It is primarily designed to measure bone density but reads amount of soft tissue and fat content as well.

Wiki info: http://en.wikipedia.org/wiki/Dual_energ ... rptiometry

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poos_n_wees Veteran member

poos_n_wees

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Booked myself in for DEXA body composition test.

Has anyone heard or this or done this ? It was reccomend by a few locals.

It is primarily designed to measure bone density but reads amount of soft tissue and fat content as well.

Wiki info: http://en.wikipedia.org/wiki/Dual_energ ... rptiometry

Oooh, where are you getting yours done?? Is it expensive?

I think ExpensiveUrine got his done a while ago at a University? Sportsgirl who pops in every now and then got hers done a while ago at a Uni too :nod:

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ExpensiveUrine Senior member

ExpensiveUrine

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Hey V, I think it's about time you got back into it. Will keep a look out.

Booked myself in for DEXA body composition test.

Has anyone heard or this or done this ? It was reccomend by a few locals.

It is primarily designed to measure bone density but reads amount of soft tissue and fat content as well.

Wiki info: http://en.wikipedia.org/wiki/Dual_energ ... rptiometry

Oooh, where are you getting yours done?? Is it expensive?

I think ExpensiveUrine got his done a while ago at a University? Sportsgirl who pops in every now and then got hers done a while ago at a Uni too :nod:

Yup, was a part of study so didn't have to pay for MRI and DEXA. Gave some good indications about body composition.

Sportsgirl (Di)?? Wow small world!

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Varven Veteran member

Varven

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Yup its bloody time.

Did the DEXA screen. It scared me into reality. I will scan and put up a copy of the report on here.

I tried the dieting for a few days and found it all over the place.

Went and met a nutritionist here who has trained a few competing athletes and bb'ers, who sat down and made a detailed diet with me. Was well worth it. Next few days getting everything prepared for the diets.. shopping/boxes etc etc keep your eyes peeled.

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poos_n_wees Veteran member

poos_n_wees

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Yup, was a part of study so didn't have to pay for MRI and DEXA. Gave some good indications about body composition.

Sportsgirl (Di)?? Wow small world!

I noes! She's competing in a BB comp in late September.. \:D/

Damnit.. I need to find me a study to fund my fatness compositions.

Did the DEXA screen. It scared me into reality. I will scan and put up a copy of the report on here.

I tried the dieting for a few days and found it all over the place.

Went and met a nutritionist here who has trained a few competing athletes and bb'ers, who sat down and made a detailed diet with me. Was well worth it. Next few days getting everything prepared for the diets.. shopping/boxes etc etc keep your eyes peeled.

Awesome, great to hear you've got yourself sorted on the diet front thumb.gif

Did you get a caliper BF% as well? Would be interesting to see how big the difference is between the two :nod:

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Varven Veteran member

Varven

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Didnt do the caliper thing... the normal calipers dont extend wie enough to accomodate this fat boy ;) ... jokes at my expense.

Anyway,

shock and horror:

I weight in a at 105kg with a spectacular 31% of body fat. The nutritionist said that was comparable to the average fattened cow raised on farms for meat :pfft:

I have attached my diet plan in a document.

Cardio, will start off with am sessions and work up to 30 min sessions at 120 - 150 bpm as many times per week.

Weights, I am going to bump up the reps on everything. Firstly, I havent lifted in ages... so I went the tendons to get some time to condition and strenghten. Secondly, it will be a bit like linear periodisation.

Goal is to keep the push/pull/legs split but bump the reps up to the 15 - 20 rep range.

Stage 1 Plan.xls

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