Animal I have become.

[tikalosh]

Okay here's my go at a journal, hoping this keeps me motivated to achieve some goals. Atm wanna lean up to 92kg, currently weigh 100kg, bodyfat to be tested in the week.

This years progress; gained 15kg since end of Feb last year. Was 86kg at 14%bf, at 96kg was 16.1%, so gained 0.5kg of fat for every kg of muscle.

Will be training and eating normally the next 2 weeks to stabilise my weight and sus out my diet then start cutting down.

[tikalosh]

Shit hit the enter prematurely :x

Will post up my diet 2moro as well as my first workout. Workout days vary but always train back+tris, chest+bis, legs and shoulders once a week plus abs once in a while. So 4 days per week and no cardio.

Anyway training back 2moro.......

[teamfatboy]

Nice to see a journal from tropical Brissie - look forward to tracking your progress. Neat title too :-)

[Gym rat]

Good shit Tikalosh I look forward to reading about your jouranal from Brissie.

[SoaringSwine]

Someone likes Three Days Grace!

[tikalosh]

Can you feel the burn in jouranal GR? :pfft:

Yeah SS got inspired by the Frank McGrath vid:

http://au.youtube.com/watch?v=iIfexfwHUgo

[tikalosh]

My diet today

Meal 1:

286g muesli

1 scoop ON 100% whey

400ml milk (2%)

Meal 2:

180g tuna

banana

276g yoghurt

Meal 3:

700ml milk

100g biltong (cured steak)

-not a planned meal but had to improvise cause was out mallrattin

Meal 4: (Pre-Workout)

100g oats

300ml milk

1 scoop whey

Meal 5: post

400ml milk

2 scoops whey

70g oats

banana

Meal 6:

250g lamb roast

75g oven baked potato

Meal 7:

250g cottage cheese

Gives a total of 3900cals, 300g protein, 509g carbs, 81g fat - all excluding meal 6. Typical weekend diet for me.

Gym went as follows, trained back and triceps:

Warmup

Medium grip pullups

1) Bodyweight x 12reps (not full range, elbows slightly bent at bottom)

2) BW+6kg x 7

3) BW x 8 full range

T Bar rows

1) 60kg (3 plates on end of bar) x 11

2) 70kg x 9

3) 80kg x 6

Front Pulldowns (arms extended to front)

1) 36 dunno if its pounds or kilos x 12

2) 41 x 10

3) 41 x 8

supersetted with

Seated V bar rows

75kg x 12

85kg x 7

Finished with Overhead db triceps extension

40kg x 12 pretty easy

45kg x 12

50kg x 11

Triceps pushdowns

45kg x 14

45kg x 15

Faaark work 2moro :evil: Got a rc nitro car this weekend but can't start the bastard, n e one got any experience with nitro cars? keeps stalling on me

[thatwaslight]

you gunna post some pics mate?

[teamfatboy]

Faaark work 2moro :evil: Got a rc nitro car this weekend but can't start the bastard, n e one got any experience with nitro cars? keeps stalling on me

Nice weights...

if the car will idle but not rev-out, look for blockages in the fuel line, either dirt in the line, or a kink, or maybe a clogged air filter.

[tikalosh]

No training today.

My weekly diet goes a bit like this:

Meal 1:

Same as yesterday

Meal 2:

190g cottage cheese

Banana

250g yoghurt

3 egg whites, 2 whole eggs

Meal 3:

4 slices vogels bread with peanut butter

85g steak, 50g biltong

Meal 4:

apple

4 slices bread

140g lamb

Meal 5:

200g chicken breast

1 corn cob

salad

Meal 6:

250g cottage cheese

plus handfuls of biltong in between meals as snacks

Will post up pics before I start cutting

Teamfatboy, thanks for the tips, nah i think its coz its brand new and needs to be broken in a bit more, sent it to the shop. wana have it ready for the weekend coz i'm going camping at noosa and wana kick up some dirt

[tikalosh]

diet the same as yesta except:

meal 5 pre workout:

100g oats

scoop protein

300ml milk

meal 6:

2 scoops protein

80g oats

500ml milk

meal 7:

250g cottage cheese

Shoulder workout:

Seated db shoulder press

20kg x 15 <- warmups

20kg x 15

30kg x 6

30kg x 6 <- warmups

35kg x 10

40kg x 4 spotted

(no 37.5kg db's at gym)

35kg x 6

upright row

60kg x 9

60kg x 8

hang clean and press

60kg x 5.5 did the last clean but no press

db shrugs

40kg x 23

45kg x 17

50 kg x 12

seated lat raises

12.5kg x 12

12.5kg x 10

seated front raises (alternate with plates)

10kg x 10

10kg x 8

workout took around 38 minutes

[tikalosh]

Trained legs today, not very good training at 74% humidity.

Front Squats

- These are all done to below parallel> A2G

3 warmup sets

60kg x 12

60kg x 10

80kg x 5

working sets

100kg x 8

110kg x 3 back failed

90kg x 6

80kg x 9

Standing hammy curls (plate loaded)

25kg x 15

35kg x 12

45kg x 8

35kg x 10

seated calf raises (plate loaded)

60kg x 16

65kg x 13

65kg x 10

60kg x 13

hack squat

80kg x 12

leg press

- full range movement with legs buried in chest at bottom

240kg x 7

240kg x 8

[poos_n_wees]

Trained legs today, not very good training at 74% humidity.

Whats the temp over there at the moment?

Legs training looks intense :twisted: What's your PB on the front squat?

[teamfatboy]

Wicked front squats :clap:

[tikalosh]

pretty humid today as well 27 degrees at 84% humidity

PnW haven't really tried 1RM front squat, decided to throw 110 on the bar and see what happens . It really helped with my deadlifts cause after a month of front squats added 20kg to my 12RM deadlift.

Trained chest today, would've taken a day off but wont be training till tuesday coz its aussie day weekend and will be away at noosa beach perving 8)

Incline DB Press

warmups

20kg x 15

25kg x 12

30kg x 6

working sets

35kg x 12

40kg x 7

35kg x 8

Straight Arm Pullovers (DB)

40kg x 12

45kg x 10

50kg x 7

DB chest press on swiss ball

35kg x 12

40kg x 5

Machine Flyes

dunno the weights

16RM

12RM

10RM

Pretty shit workout, not enough volume on chest and was suppost to train biceps as well but ran out of time :x

Will be doing bodyfat calliper test on Tuesday and will post up some pics then.....

[two_phat]

nice weights! definitely get the pics up!

[tikalosh]

Trained back today:

Deadlifts

Warmups

60kg x 15

100kg x 9

100kg x 8

140kg x 8

working sets (used wrist straps, no belt)

160kg x 11

170kg x 3 (back started to bend so put it down)

150kg x 8

Wide grip pullups

BW x 8

wrists gave in so decided to switch to machines

Machine row (plate loaded)

40kg (a side) x 12

60kg x 8

70kg x 8

40kg x 4 x 2 sets

Overhead triceps extension with DB

40kg x 12

45kg x 12

50kg x 10

50kg x 8

pretty shit workout deadlifts fcukd me, dripping wet at end of workout

Did calliper test this morning, came out at 17% at 100.6kg (on empty stomach) so less work to do than I thought. All tests were done by same trainer so error should be minimal. Keen to drop to around 10% and stay above 90kg. um...was gonna post pic but need to do some shaving :oops: so maybe 2moro

For future reference my lean bodymass is 83.5kg, that's a 2.95kg gain in muscle and 1.65kg gain in fat since I was 96kg

[Varven]

Howsit mate ?

Damn Sydney heat is killing me and I am wasted in the gym.. can't imagine you boys hanging it out in Brissie...

Must be some big units around Brissie... Up on the Gold Coast almost EVERY one seems to be juicing a ?

[tikalosh]

Howsit mate ?

Damn Sydney heat is killing me and I am wasted in the gym.. can't imagine you boys hanging it out in Brissie...

Must be some big units around Brissie... Up on the Gold Coast almost EVERY one seems to be juicing a ?

Yeah bro, that's the only thing i hate about Oz, I can kinda take the heat but that plus the humidity makes for some pretty tough workouts. Going back to Dunedin in 3 weeks, can't wait

Haven't been to GC for ages, so can't really say but the gym i go to is filled with some unnaturally big muthas including the current Mr natural olympia australia, who looks JACKED :shock:

ay varven r u doing powerlifting-type training?, need to read you journal more carefully when i have time

Haven't had time to sort out some pics but will do before end of week coz i start cutting in the weekend, will post new workout then as lifts are pretty much the same since last week

[Varven]

Tell me about it.. I go to a gym here with some absolute beasts .. like 5'7 tall guys at 120kg at low single digit body fat.. veins popping .... the works.

I did PL training for about a year and it was great.... since then I haven't had time to get back in to it due to work commitments and injuries... bu t yes my current ambition is to reach my previous PR's (right now Im at half my previous 1rm!!!)...

anyway...

post up your diet and routine for cutting.

[tikalosh]

First day of getting CUT UP and DESTROYED

Eased into it with a 30min jog at 9.6km/h on treadmill

Weight this morning was 101.2kg on an empty stomach.

New weight routine:

Phase 1

2 heavy working sets - 6RM

2 light working set - 12RM

Rest - 1 minute or less

Assistance excercise 4 sets x 12 reps to failure

Flat DB Bench

warmup

20kg x 15

20kg x 15

working sets

40kg x 8 pretty easy

45kg x 6 pretty happy with this as i could get weight up by myself

30kg x 11

25kg x 12

Alternate DB Curls

25kg x 6

25kg x 6

15kg x 12

15kg x 15

Incline DB Bench

40kg x 8

40kg x 6

30kg x 11

25kg x 12

Incline Cable Flyes

15kg x 12

20kg x 12

15kg x 12

15kg x 12

Preacher Curls w EZ bar (dunno how much bar weighs? weights are the added plates total w/o the bar)

30kg x 8

30kg x 6

20kg x 12

20kg x 12

First week of cutting will be doing 4 30min cardio sessions, second week depending on how I feel, will eliminate 80-100grams of carbs from diet/day with no cardio, from then on will mix it up a bit. So will stick to normal fat/protein ratios and aim at eliminating 350-450 cals/day from cardio and/or carb-cutting. Soundsgood?

[tikalosh]

No weights just cardio, same as yesta. In a bid to save muscle will be taking BCAA caps before, during and after cardio

Still 101.2kg

Bought some ON Whey Rockyroad flavour and it tastes :puke:

Would rather take it as a suppository. Doesn't matter too much as I'll be giving up milk soon so will be scoffing down the shakes and oats with water.

[tikalosh]

Trained back and triceps today.

Weighed in at 103kg at the gym today, so cuttings going well :shrug: coz i gained weight, early days yet. Started cutting out milk from diet, only having it for breakfast nowadays

Wide grip chins

BW+10kg x 5.5 (dont wana call it six coz of cheating)

BW+6kg x 6

Lat Pulldown

60kg x 12

65 x 11

One arm DB Row

45kg x 6

45kg x 6

30kg x 12 ez

35kg x 12

Overhead DB triceps extension

warmup -30kg x 12

60kg x 6 PB got it up overhead myself as well so pretty

60kg x 3

30kg x 12 ez

35kg x 12

Seated V-bar row

80kg x 6 ez

95kg x 6

70kg x 12

75kg x 12

Plus a couple of random sets of front lat pulldown x 12RM

Might do an extra day for arms and abs next week

[tikalosh]

Did cardio yesta for 30mins at 9.6kmh on tread

Trained Shoulders today

Seated DB Shoulder Press (Bench at slight incline +-80degrees to utilise some upper pecs)

Warmup

20kg x 12

20kg x 12

30kg x 6

Working Sets

40kg x 8 PB Got the badboys up myself too, not spotted

40kg x 4 less reps but i'll take it

25kg x 12

25kg x 12

Upright Row

65kg x 6

60kg x 6

50kg x 12

50kg x 10

DB Shrugs

70kg x 6

Deadlift Machine Shrugs

240kg x 7

240kg x 7

160kg x 12

160kg x 12

BB Front Raises (Lying face down on incline bench)

17.5kg x 10

17.5kg x 10

Side Lat Raises (DB)

12.5kg x 12

DB Front Lat Raises (Facing normally on incline bench)

9kg x 12

[tikalosh]

Trained Legs, weights not really worth posting up but whateva

Squats (A2G ALWAYS)

warmup

60kg x 15

60kg x 12

80kg x 6

working sets

120kg x 6

130kg x 3

100kg x 12 (close stance)

100kg x 6 (close stance)

- failure on these was more a mental thing, heat/humidity really got to me. Bad excuses n e way :oops:

Machine Hammy curls

40kg x 6 ez

50kg x 6

35kg x 12

35kg x 12

BB Lunges

40kg + weight of short BB x 10 reps each leg

same as above x 8 reps each leg

Seated Calf raises

40kg x 20 x 4 sets