basics

[startinfromscratch]

i get a MAX of 6 during the week...

[Gym rat]

i get a MAX of 6 during the week...

You need more sleep bro like eight to ten hours sleep

[Luigi]

weres the weights at

[Gym rat]

weres the weights at

I am also thinking this as well

[startinfromscratch]

weres the weights at

I am also thinking this as well

i too was thinking this or in other words :? :? :? :? :? :? :? :? :?

weights are static, im just going through the motions atm, not growing, or cutting, just maintaining as life is getting busy atm. im looking foward to starting ripptoes next year, if my leg rehab keep up will be great. i have also got a new job, that will see me start later in the morning (5am instead of 330am start) which may help the lack of sleep issue. combined with the change to a strength program, a-b-a, b-a-b means 3xtraining a week, not 4-5.

tried some powercleans today, form was likely terrible, but hey its first attempt. did 2 sets of 5 at 65k, deceptively taxing these were. and like i said, form woulda been shit... rest tommoro..

[steak]

got to to what ya got to do bro....good luck with the new job too man.

[startinfromscratch]

got to to what ya got to do bro....good luck with the new job too man.

cheers bro, or in other words 8)

quick update

went for a roadrun yes, bout 7-8k, unhill/downhill in parts. the run aggrevated both my legs, which is actually useful cos it means i shall avoid long runs knowing they aggrevate it. so..

went in today, brief session, just stretching and some squats in a rack. legs are still feeling like they are made of jello, but are slowly improving. I just concentrate on trying to hit mental ques, like breaking at hips first, chest up, etc etc. An old timer came over randomly and said " your squats are perfect form, your back angle is perfect, well done" . random, and kinda cool. i took a vid clip of me squating a few weeks back(while leg was pooed) will take another in a few weeks and compare the two. will also antiflamme the shit outa my abductors/hips tonight.

out.

[rose]

Cool about the new job 8) Bet you're happy about the later starts and prospect of more sleep. Also cool re squats :salute:

[startinfromscratch]

Cool about the new job 8) Bet you're happy about the later starts and prospect of more sleep. Also cool re squats :salute:

thanks Rose.

did a little chest and bis today, am getting better at bench form i think, though when i pin my shoulders back my left one still graunches a bit when i unrack. this isnt helped by the fact that the benches at l.m are non-adjustable for height, just have 3 height choices. if it was an inch higher, be perfect.

tommorow, low carb+core+cardio..

[bar-belle]

Just caught up on your journal...congrats on the new job. Hey as far as the sleep goes..i'm hearing ya (night shift for 8 years sux so I have decided fuk it no more nights for this gurl)..did you see the doco on the brain and sleep or lack of it, the other night really interesting so better hours has gotta be good for you all round..and training too :nod:

[jono]

hows the LEAN MASS BUILDING going dude?

[startinfromscratch]

hows the LEAN MASS BUILDING going dude?

:pfft: masstastic bro!!

just maintaining really atm, though i reckon im getting just a little less fat while doing so, as still carb cycling and eating clean.. saw the big fella in l.m today, androids looking pretty swole man! was good to catch up. will likely post regular again once i start the ripptoes...

[steak]

masstastic

Gold

[Gym rat]

masstastic

Gold

That is pure gold

[startinfromscratch]

masstastic

Gold

That is pure gold

classic crack up :pfft: :pfft: :pfft: :pfft: :pfft:

or in other words, i was also thinking :?

[startinfromscratch]

did legs today, didnt do as much prep as i shouldve, and paid for it - though still was able to squat, just didnt feel as confident as last week. also squatted solo and no cage, as didnt need it and the cage at l.m has totally gay mounts. havent posted eats in awhile, so will post todays..

m1 1 cup oats, myofusion, banana, lsa, yogurt

m2 1 cup rice, 200g chicken

m3 1 cup rice, 180g tuna

m4 1 cup rice, 200g chicken

train, then myofusion 40g

m5 6 size8 eggs, (3 yolk) mashed on 4 pieces grain bread

m6 myofusion/pb sludge+frozen mixed berries

m7 later milk before bed.

just maintenance

[startinfromscratch]

i have found out tonight that steiny pures and mac attacks are highly anabolic. real talk.

~iZ

[runveerun]

i have found out tonight that steiny pures and mac attacks are highly anabolic. real talk.

~iZ

LOL Happy New Year SFS! Sounds like a goody!

[startinfromscratch]

i have found out tonight that steiny pures and mac attacks are highly anabolic. real talk.

~iZ

LOL Happy New Year SFS! Sounds like a goody!

^^ ^^ thanks Vee!

[thatwaslight]

so u gunna get back on gear brah? what are your stats atm?

[startinfromscratch]

deads

stretches,3 warmup, 4 sets 4-5 reps FF

back ext

4 sets 8-10 reps FF

shoulder dislocations+rotations

seated BBBTNP

6sets ramp, 15-8reps FF

standing front raises

3 sets 10reps aside FF

machine side raises

4 sets 8-10reps, FF

core stuff

3 sets, just to remind my core it still exists

well been a few weeks of just maintenance stuff, and some filthy dirty eating. back to business. settling in at new job too which is good. My start times are varying, as i have staff on holiday which is good and bad. ive since been told that once staffing is full again, i may have my start time pushed back to 7am. if this happens, it will totally change my routines - in nearly ten years of baking ive never started later than 5 - so if i do get some 7am's, it will mean first thing a.m trains. typically i have always hated a.m trains, but i will have to get used to them if this happens... but il just roll with it.

2009

was a good year, in perspective. i had alot of injuries/niggles (still have some) though the major one (hip flexor thingee) is nearly back to good. i have been initially dissapointed with my progress, but when i look back to january, at 72kgs, i was a totally different shape. and if i dieted down to 72k now id look like i needed sponsorship. i followed androids advice and just 'maintained' my post weight bulk for a wee while, and it seems to have worked a treat, im now settled in mid-85's, and still carrying my ever-present remnants of the keg. But this is only due to lack of cardio. ive put on a fucken good amount of mass in my first year of this bbing gig, and i owe alot of it to the guidance of android with training advice etc. onwards and upwards.

2010

this year, i am going to take a more regimented approach to training, ie if its delts day i wont just turn up and do some delt stuff - i will have a program, a plan or at least have some form of method to the madness. will be doin 4 sessions a week, and taking a less-is-more approach, even moreso than '09. so lotsa compounds, a little of the additional stuff, and regular cardio and core work. i have definitly gotten a wider back/shoulders, this year i need to trim the waist more so that come december, i have either got, or almost got, the shape i want..

phew.

[startinfromscratch]

so u gunna get back on gear brah? what are your stats atm?

i will be keeping any further supplementation off-record, if indeed i do or am doing any supplementation. :grin:

[Luigi]

i have found out tonight that steiny pures and mac attacks are highly anabolic.

~iZ

lucky for some eh ! all they do to me is give me a fat stoumach

[thatwaslight]

so u gunna get back on gear brah? what are your stats atm?

i will be keeping any further supplementation off-record, if indeed i do or am doing any supplementation. :grin:

:shifty:

[steak]

a sound plan you're rolling with for 2010 bro 8)