1day, i'll be big!!

[1day]

well ive been told i shud be doin a journal to keep track of progress etc, so il giv it a crack(but excuse me if i get bit slack at writing it up :shifty: )

well first off my sats are 6ft, 97kg at 11%bf. i did my first comp last sept (CNI's) and after i found out what i should be doin nutrition wise it was nearly to late(dieted only 4wks out)and i only got down to 8.5%bf. :oops:

i was in the novice 80+ class up against some monsters so nxt time not sure if il go for same class or go for the mens classic :? .

so anyways my next mission is for the CNI's again this yr in late september so im hoping to get in there with more lean mass and less bf (now my nutrition knowledge is improving,slowly :shifty: )

my weekly workout routine is normally

mon-back and tri's

tues-cheast and bi's

weds-hr cardio (normally brisk walking round town with my dog)

thurs-legs

fri-shoulders and abs

sat & sun-hrs brisk walking again

food is constantly boring during wkdays as youll find out and wknds are all over the place :doh:

so thats me and where im at, so please feel free as i waa on each day to offer tips ,tricks critisizum etc as hopfully it will all help in the end :wink:

[1day]

um here were sum pics taken b4 comp last september

viewtopic.php?f=9&t=4110

[poos_n_wees]

Journal! :dancing:

Best of luck with the comp prep 1day.. I remember those pics you posted - impressive back and V taper :nod:

[1day]

well here i go , the first entry into my journal. Now i gota say knowing i had to fill this out tonight after training just made me work that little bit harder just to get those reps rounded up to the nearest 5 :pfft: ,and now i guess i gota try not to go backwards :shifty: .

so legs today :phear:

leg extentions/60lbx50,70lbx25,80lbx15-dropset 40lbx10

squats (butt to the floor)/3 sets of 70kgx20

hacksquat/1 set x40 bodyweight only

lying leg curls/120lbx20r,135lbx15,150lbx10-dropset 75lbx10

single leg curls/3 sets of 30lbx10(each leg)

legpress calf raises(full extention)/220kgx40,260kgx30,300kgx20-dropset 220x20

and finally

close toes calf raises(still legpress machine)/3 sets of 220kgx20(pause while fully extended)

yea i know!! , my legs are week as piss but for sum reason i still get a wicked pump every time to the point were im limping outa there , i guess thats still gota be a good thing right :shifty:

so food wise

7am-wake, creatine serve

730-1&hlf cup oats with half tin peaches & protien shake(27grm protien)

8am-work

10am-6eggwhites,2 yolks(on a budget so cant aford to eat more)

12-185grm tuna ,cup cookd rice

230-23grm protien shake

430-185grm tuna wrap

5-6:15 training

620-creatine, and 27grm shke with glutamine

715ish-cooked meal consisting of red meat, potatos and sum vegies(the mrs in control of this meal so i have no say :doh: )

930-27grm shke with glutamine

10ish-bed

so thats me :roll:

[soundsgood]

Nice, you finally started a journal bro!

Those high rep sets on ya legs are killer aye! :pale:

Question. Does your missus cook your dinner every night? If so you're a Lucky man!

[runveerun]

Yay new journal!! :jive: Looking good 1day -great pics! Goodluck with your goals!

[1day]

Nice, you finally started a journal bro!

Those high rep sets on ya legs are killer aye! :pale:

Question. Does your missus cook your dinner every night? If so you're a Lucky man!

ahaha u talked me into it(startin journal), lol :doh:

yea man the high reps do the trick for me ahe, im not happy till i walk out of there limpin, with every sencond person sayin, "are u all right man?!" :pfft:

and yea the mrs cook t every nite :shifty: im not much of a cook, but means i have to have wot she cookin, wether it be sausages or potato bake(packed with cheese =P~ ) etc. but wen i start cuttin i gota fend for myself :pfft:

[runveerun]

Nice! I wish I had somebody to cook for me, it's everyman (or woman as the case maybe)for themselves at my house! As my husband says 'if ya can find anything in the fridge I'll go you halves!'

[1day]

Nice! I wish I had somebody to cook for me, it's everyman (or woman as the case maybe)for themselves at my house! As my husband says 'if ya can find anything in the fridge I'll go you halves!'

guess i lucky cus shes a stay at home mum and she has the time to prepair dinner etc :wink:

[disasterpiece]

How the heck do you manage a chest workout the day after you've trained triceps? If your training them hard enough you shouldn't be able to go and pressing movements the day after

[two_phat]

How the heck do you manage a chest workout the day after you've trained triceps? If your training them hard enough you shouldn't be able to go and pressing movements the day after

good point, I don't think my chest workout would amount to that much if I had hit tris the day before.

[1day]

How the heck do you manage a chest workout the day after you've trained triceps? If your training them hard enough you shouldn't be able to go and pressing movements the day after

good point, I don't think my chest workout would amount to that much if I had hit tris the day before.

ummm, my tri's just dnt take much to recover. i train them till the ache and i cant do a single close grip dip, but after a gud hot shower and nights rest the ready to go again. occasionaly theyl ache even longer after chest day, but my job is fairly physical and my arms can just take a beating i guess( prob y i cant get the basturds to grow much :roll: ) i did train back with bi's and chest with tri's but i found my arms were to shot after main workout to b much use.

+ i have never had a problem with my chest growing, it my favorite traing day

[teamfatboy]

Nice! I wish I had somebody to cook for me, it's everyman (or woman as the case maybe)for themselves at my house! As my husband says 'if ya can find anything in the fridge I'll go you halves!'

I reckon it was a good day the day I taught my wife to drive the george for me :clap: but it can be difficult striking a balance, esp in winter when everyone else gets hot food n i'm on cold chook/ cold tuna/ cold cold cold...

That was a solid leg w/o by the way, those A-t-G squats (20 reps) - nothing wrong with that at all! :clap:

[disasterpiece]

How the heck do you manage a chest workout the day after you've trained triceps? If your training them hard enough you shouldn't be able to go and pressing movements the day after

good point, I don't think my chest workout would amount to that much if I had hit tris the day before.

ummm, my tri's just dnt take much to recover. i train them till the ache and i cant do a single close grip dip, but after a gud hot shower and nights rest the ready to go again. occasionaly theyl ache even longer after chest day, but my job is fairly physical and my arms can just take a beating i guess( prob y i cant get the basturds to grow much :roll: ) i did train back with bi's and chest with tri's but i found my arms were to shot after main workout to b much use.

+ i have never had a problem with my chest growing, it my favorite traing day

in that case you may aswell do a full body workout everyday? :-s

[1day]

in that case you may aswell do a full body workout everyday? :-s

hey ,works for me

oh and works for 'soundsgood' too :nod:

[disasterpiece]

in that case you may aswell do a full body workout everyday? :-s

hey ,works for me

oh and works for 'soundsgood' too :nod:

Really? He dosen't seem to train chest the day after triceps(which is what were discussing not the matter of training chest/biceps & back/triceps)

[1day]

in that case you may aswell do a full body workout everyday? :-s

hey ,works for me

oh and works for 'soundsgood' too :nod:

Really? He dosen't seem to train chest the day after triceps(which is what were discussing not the matter of training chest/biceps & back/triceps)

true! but as i said ,recovery with my arms is sweet. but as legs proove, muscles dnt allways ache the day after, it may take a cuple days :nod:

[Flamer]

Sheesh!! That's some high rep w/o! Might try that for leg extns - so if I can get to the hobble/puke stage!

[1day]

aha yea ive got the "week knee" excuse to use, :shifty: so i find the higher reps work better for me than loadin up the heavy weights and stuffin it for gud.

[1day]

today shoulders and abs

seated dumbel press/26kgx20(each arm),31kgx12,36kgx10

cable side raises(arms fully extended)/10lbx20(each arm),15lbx15,15lbx15

front dumbell raises/21kgx12(each arm),21kgx10,21kgx10

rear delt machine(arms fully extended)/130lbx20,145lbx15,145lbx15

barbell shurgs/100kgx40,140kgx30,180kgx15,220kgx10-dropset 140kgx12,100kgx12

3 sets of -kneeling cable crunches/(105lbx15)super set with hanging knee liftsx15

3 sets of -roll outsx15 super set with swiss ball crunchesx15

food

7am-wake, creatine serve

730-1&hlf cup oats with half tin peaches & protien shake(27grm protien)

8am-work

10am-6eggwhites,2 yolks(on a budget so cant aford to eat more)

12-185grm tuna ,cup cookd rice

230-23grm protien shake

430-185grm tuna wrap

5-6:15 training

620-creatine, and 27grm shke with glutamine+ moro bar :oops:

7 til 1130 helping with youth group

1130-27grm shke with glutamine,pasta and tuna(that makes 3 tins of tune today :puke: :roll:

[soundsgood]

Nice work on the shoulders yesterday bro, it'll be no shoulder rides for your little ones this weekend :pfft:

DP does have a point, Doing chest a day after triceps is not ideal, I generally try have a rest day in between cos it does feel like Im doubling up. But as you say we all recover differently and theres no such thing as 'The Perfect Split' :nod:

[Gym rat]

1day from what I make of looking at legs training one word comes to mind ouch plus it might be a good idea to bring a zimmer frame with you to the gym next time that you train legs just be on the safe side of things :pfft: :pfft: .

[1day]

Nice work on the shoulders yesterday bro, it'll be no shoulder rides for your little ones this weekend :pfft:

DP does have a point, Doing chest a day after triceps is not ideal, I generally try have a rest day in between cos it does feel like Im doubling up. But as you say we all recover differently and theres no such thing as 'The Perfect Split' :nod:

ahah yea no shoulder rides, im wrecked as man. no cardio today either. I played volleyball last nite and my abs and legs are acheing :doh: (pain scale of 8/10).

and back to the rest inbetween thing AGAIN! :doh: , i havnt found that it is effecting my performance ,recovery or growth doin chest day after tri's. so im happy(if its allright with everybody else :roll: )to keep doing it this way. :shifty:

[disasterpiece]

Nice work on the shoulders yesterday bro, it'll be no shoulder rides for your little ones this weekend :pfft:

DP does have a point, Doing chest a day after triceps is not ideal, I generally try have a rest day in between cos it does feel like Im doubling up. But as you say we all recover differently and theres no such thing as 'The Perfect Split' :nod:

ahah yea no shoulder rides, im wrecked as man. no cardio today either. I played volleyball last nite and my abs and legs are acheing :doh: (pain scale of 8/10).

and back to the rest inbetween thing AGAIN! :doh: , i havnt found that it is effecting my performance ,recovery or growth doin chest day after tri's. so im happy(if its allright with everybody else :roll: )to keep doing it this way. :shifty:

why r we not allowed to talk about stuff in your journal, i mean thats what its there for to get other peoples opinions etc...

The reality is you would be doing your tris/chest a massive favour by having atleast a day inbetween triceps then chest and I would say most people would agree as it's just common sense.

[1day]

why r we not allowed to talk about stuff in your journal, i mean thats what its there for to get other peoples opinions etc...

The reality is you would be doing your tris/chest a massive favour by having atleast a day inbetween triceps then chest and I would say most people would agree as it's just common sense.

:doh: thats not what im saying. i just dnt wana keep coming back to this topic as i have explained my situation etc. i get thats your guys oppinion and thanks for your input, and if i was having trouble with the way i was recovering/growing etc i would take it on board and change my routine.

so that matter pushed aside finally :clap: il continue with my journal :pfft: