basics

[startinfromscratch]

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

i was also thinking this.

rest day today, hada shit sleep so went in an hour later than planned, cos im the manager and i can. hammys and erectors feel like bananas today, theyre peeled! :roll:

ive also been thinking about what split i am gonna move into, and though it may take a few tweaks this is my initial plan...

mon quads/abs

tues chest/bis

wed rest/cardio

thurs posterior chain

fri lats/delts

sat rest/cardio

sun rest/cardio

no specific tricep work in there, though i am exploring the concept that less is more as they will be under a fair workload anyway with me trying to push strength up on pressing exes.

im also gonna force myself to do some good mornings regularly - ive got real tight hammies and cant get right down atm, but will press on with the usual stretching etc..

interestingly, today at work i had to hold in a sneeze, and my chest literally 'cracked'. i heard it. it was like a joint sound. odd. hope it was something going back were its sposed to be!

will post eats later...

[steak]

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

i was also thinking this.

rest day today, hada shit sleep so went in an hour later than planned, cos im the manager and i can. hammys and erectors feel like bananas today, theyre peeled! :roll:

ive also been thinking about what split i am gonna move into, and though it may take a few tweaks this is my initial plan...

mon quads/abs

tues chest/bis

wed rest/cardio

thurs posterior chain

fri lats/delts

sat rest/cardio

sun rest/cardio

no specific tricep work in there, though i am exploring the concept that less is more as they will be under a fair workload anyway with me trying to push strength up on pressing exes.

im also gonna force myself to do some good mornings regularly - ive got real tight hammies and cant get right down atm, but will press on with the usual stretching etc..

interestingly, today at work i had to hold in a sneeze, and my chest literally 'cracked'. i heard it. it was like a joint sound. odd. hope it was something going back were its sposed to be!

will post eats later...

you could stick lats with post chain and do tris with delts

[startinfromscratch]

you could stick lats with post chain and do tris with delts

true bro, true. but im actually consiously leaving out the tricep train to see if it helps my pressing efforts. if i was a mass monster pressing 200k with big gunnzz, i would need to do tris seperate. but for little skinny old me, if my bench goes up, my tris also get stronger. thats my focus brah.

real talk.

[startinfromscratch]

eats (maintenance)

m1 cup oats, lsa,yogurt,banana,myofusion

m2 cup brown rice, 200g chicken

m3 cup brown rice, 185g tuna in oil

m4 cup brown rice, 200g chicken

m5 6 jumbo eggs (-3yolk) mashed on 4 pieces wholegrain bread

m6 300ml skim milk, myofusion.

~sfs

[steak]

you could stick lats with post chain and do tris with delts

true bro, true. but im actually consiously leaving out the tricep train to see if it helps my pressing efforts. if i was a mass monster pressing 200k with big gunnzz, i would need to do tris seperate. but for little skinny old me, if my bench goes up, my tris also get stronger. thats my focus brah.

real talk.

bigger bench with no triceps work :? you lost me there

oh and eat something for gods sake...its bodybuilding bro :grin:

[startinfromscratch]

oh and eat something for gods sake...its bodybuilding bro :grin:

smartarse. MAINTENANCE :wink:

[startinfromscratch]

today was unexpectedly good. i woke up feeling so shitty i contemplated pulling a sickie, and thought id have to take a rest day. but thanks to my suppliment called sudafed, i was sweet by work's end. today was squats/core..

squats ive been keeping to 5 rep sets, with some stretching and shit inbetween for my abductor. its giving me less and less grief these days, which is 8) . tried to match last weeks weight, racked it and thought 'damn that was way easier then last week!' dumarse - it was 5k less so i thought f*ck it, added 10k to that, and just got the 5 reps, so 5k up on last week. threw a triple in too. that was it, not bad seeing as im sick and still have mean hammy doms. finished up with core, bought10-12 sets of various shit.

eats so far.

m1 cup oats, lsa,banana,yogurt,myofusion

m2 cup rice, 200g chicken

m3 cup rice, 185g tuna in oil

m4 cup rice, 200g chicken

train, 40g myofusion

m5 6 eggs (jumbo eggs)

m6 sludge/frozen berries.

m7 later, myofusion and milk..

[jono]

today was unexpectedly good. i woke up feeling so shitty i contemplated pulling a sickie, and thought id have to take a rest day. but thanks to my suppliment called sudafed, i was sweet by work's end. today was squats/core..

squats ive been keeping to 5 rep sets, with some stretching and shit inbetween for my abductor. its giving me less and less grief these days, which is 8) . tried to match last weeks weight, racked it and thought 'damn that was way easier then last week!' dumarse - it was 5k less so i thought f*ck it, added 10k to that, and just got the 5 reps, so 5k up on last week. threw a triple in too. that was it, not bad seeing as im sick and still have mean hammy doms. finished up with core, bought10-12 sets of various shit.

eats so far.

m1 cup oats, lsa,banana,yogurt,myofusion

m2 cup rice, 200g chicken

m3 cup rice, 185g tuna in oil

m4 cup rice, 200g chicken

train, 40g myofusion

m5 6 eggs (jumbo eggs)

m6 sludge/frozen berries.

m7 later, myofusion and milk..

nice work mate.

getting the eats in :nod:

m1 is always anoying for me eh.. no time to get it down!!

so now i just mix into a giant mush and inhale. 8)

[startinfromscratch]

m1 is always anoying for me eh.. no time to get it down!!

so now i just mix into a giant mush and inhale. 8)

same bro. i literally put all that shit in a bowl, add water and slurry it, and peel it back. easy and quick.

today i did some tits and pieceps, 4 sets 5 reps for bench, 4 sets 5-6 reps on the widegrip hammer strength chest press, then 8 work sets of various db curls. that it. eats=same as yesterday, to the letter. still sick, but better than yest. hammies still got some doms from sat too... might have to start upping the eats again soon methinks.

[steak]

might have to start upping the eats again soon methinks.

before you fade away what sick you got? flu...

[startinfromscratch]

might have to start upping the eats again soon methinks.

before you fade away what sick you got? flu...

not quite, but close. its not a good look hoiking up phlegm and blowing out goobers all day when you work with food... :pfft: :pfft: :pfft:

rest day today, also ordered more myofusion. this shit is the best! ive done 3 choccy tubs in a row, so punted and bought a vanilla. also bought some animal pak. real talk, or in other words :discussion:

[steak]

Barbelle has the vanilla..its all good. You grow muscles just by looking at it :nod:

[startinfromscratch]

Barbelle has the vanilla..its all good. You grow muscles just by looking at it :nod:

sweet, i will cake some on my nutsacks and get some gorillaballs!

today was ok, coughed up less phlegm, woot!

decided its time to start adding back in a little volume.

lats/delts

b/over bbell row

warmup 2 sets, 4 sets 8-10reps

c/grip pulldowns

5 sets 8-10reps

db rows

4 sets,8-12 reps

smith BTN press

warmup 2 sets 15 reps, then 10 setsx10 reps

machine side raises

4 sets 7-8 reps

tommora is posterior chain day. for once (maybe i am all the time :pfft: ) i will be one of the cunts with poo as form, as tommorow i will be attempting to do bbell goodmornings. i know my hammies wont let me get down to parra with a straight back, but i need to start getting a feel for these, as my squat and dead should supposedly benefit heaps from them. so yea. eats later fuckers.

[startinfromscratch]

today was PC

RDL

3 warmup sets,4 sets3-5 reps

sldl

3 sets 10 reps

goodmornings

2 warmup, 4 sets 10 reps

weighted back ext (hyper bench)

4 sets 8-10 reps

2 exes there new to me. the sldl were a nonevent, as with keeping my back straight the ROM was about 45degrees! tight hamms methinks. same issue wasnt so bad with the good mornings, light weight but think once i get the hang of them il enjoy them. felt them working in my glutes and core more then anything - not sure whether thats good or not. anyhoo, should get in some cardio tommora... should.

[jono]

today was PC

RDL

3 warmup sets,4 sets3-5 reps

sldl

3 sets 10 reps

goodmornings

2 warmup, 4 sets 10 reps

weighted back ext (hyper bench)

4 sets 8-10 reps

2 exes there new to me. the sldl were a nonevent, as with keeping my back straight the ROM was about 45degrees! tight hamms methinks. same issue wasnt so bad with the good mornings, light weight but think once i get the hang of them il enjoy them. felt them working in my glutes and core more then anything - not sure whether thats good or not. anyhoo, should get in some cardio tommora... should.

nice work mate.

good old pc thrashing.

tried tons of stretching ED? i starting doing this and helped me out big time.. hell.. when i started i couldnt touch my toes! :grin: :pfft:

[startinfromscratch]

nice work mate.

good old pc thrashing.

tried tons of stretching ED? i starting doing this and helped me out big time.. hell.. when i started i couldnt touch my toes! :grin: :pfft:

very good point bro, i am thinking reg. stretching of the hammz will help alot of my big lifties!

[cantygirl]

Well done on your plan so far, id imagine the sleep issue to be a big problem good luck with sorting that out. I think for your bodyweight you are eating really clean and getting lots of variety, can't imagine that you could jamn anymore in. You mentioned that your goal was to get stronger over 8 weeks. Are you happy with your overall symmetry, or do you feel that certain muscles need more attention? Do you have a long term goal in mind or are you just training for a PB?

[ohjoshua]

good growing starting...

I notice you mention Android in you journal a bit... why did he stop posting?

[startinfromscratch]

Well done on your plan so far, id imagine the sleep issue to be a big problem good luck with sorting that out. I think for your bodyweight you are eating really clean and getting lots of variety, can't imagine that you could jamn anymore in. You mentioned that your goal was to get stronger over 8 weeks. Are you happy with your overall symmetry, or do you feel that certain muscles need more attention? Do you have a long term goal in mind or are you just training for a PB?

OMG people read this! :pfft:

Hi there CG, thanks! to answer your questions, im pretty good at eating big, i went from 72kg in jan, to 85 in may, cut to 76 then hit 89 in ?sept? around there. so atm im just sorta in stasis, but im a bit over this maintenance buzz - so im gonna go back to eating big and aim for another masstastic year.

goals - stronger, heavier and leaner. as much of all 3 as possible, in a longterm sense. im comfoftable with bulking clean.

symmetry - too fat to tell! i tend to just 'prioritise' periodically, eg chest and biceps workout is mostly chest, though after a few months il make it biceps/chest, and focus on them. but i consider my whole body one big squidgy weak point. (serious)

good growing starting...

I notice you mention Android in you journal a bit... why did he stop posting?

mostly due to time, hes very busy with the little one, and didnt want to post half arsed entries in his journal so decided to leave it, and maybe pick it up again at a later date. but hes still training, saw him a few weeks ago at lm, fucken swole man. he does still pop on here and read though! iknow this for fact :grin:

[steak]

i tend to just 'prioritise' periodically, eg chest and biceps workout is mostly chest, though after a few months il make it biceps/chest

not getting ya there bro...why not work the big muscles big and the little muscles less?

[startinfromscratch]

i tend to just 'prioritise' periodically, eg chest and biceps workout is mostly chest, though after a few months il make it biceps/chest

not getting ya there bro...why not work the big muscles big and the little muscles less?

i do bro, but occasionally for a bit of a change il do say 4 less sets on chest and 4 extra on bis, just for variety. only now and then.

[bar-belle]

rest day today, also ordered more myofusion. this shit is the best! ive done 3 choccy tubs in a row, so punted and bought a vanilla.

:nod: agreed. Vanilla is yummy with a hint of caramel :oops: yeah I got a sweet tooth.

so im gonna go back to eating big and aim for another masstastic year.

goals - stronger, heavier and leaner. as much of all 3 as possible, in a longterm sense. im comfoftable with bulking clean.

Masstastic is good :pfft:

[startinfromscratch]

Masstastic is good :pfft:

8) masstastic is way better than flabulous! :grin:

today was rest day. mustve done something right, cos ive got mean hammy/glute/erector doms - its like mcdonalds. im lovin it!

still went in, did 20mins bike, 20mins tready

eats

m1 cup oats, yogurt, banana,lsa,myofusion

m2 6 jumbo eggs mashed on 4 pieces grain bread (less 3 yolk)

m3 200g angus mince, cup rice, dollop of mayo

m4 250g angus mince, mayo, cup of mixed veges

m5 baked beans, 185g tuna

m6 later on myofusion and milk.

looks short, but i slept till 1030! lol

been actively drinking more water too, and come monday im gonna switch back to my 'bulking' containers, and also use the cellmass thats been in my cupboard for fucken months. gonna keep adding volume back in, and put on some beef y'al!

[startinfromscratch]

today was 'rest' day, so just a 9 hour shift at work and 40mins tready @9kph on the way home. def gonna start eating more, still have hammy/erector doms, and im squatting tommora. will post eats tonight..

[startinfromscratch]

eats

m1 cup oats, lsa,banana,yogurt, myofusion

m2 cup rice, 200g steak satay :nod:

m3 cup rice, 180g tuna

m4 cup rice, 200g steak satay :nod:

m5 6 jumbo eggs mashed on 4 pieces grain bread (-3 yolks)

m6 160g steak satay, cup+ veges, 1/2cup rice :nod:

m7 300ml milk+myofusion

tommorow upping cals....