chickenmans journal!!!!

[chickenman]

was going to post up my pics today ....brought the camera to work but forgot the dam cable. oh well will do it tomorrow for sure!!

Weighed in at the gym on monday at 90...ouch!!! yes i ate all the pies!!!!

was halfway through my workout and had drunk heaps of water this morning tough...

any advice or comments are more than welcome....

protein shake im using is dymatize super mass gainer.

monday:

DIET:

730-BOWL OF PORRIDGE

900-BANANA/PITBULL

WORKOUT

1130-CELLMASS CREATINE/SHAKE

1.30-CHICKEN AND VEGES

330-CHICKEN AND VEGES

500-1/2 CUP PISTACHIO NUTS/ BEEF JERKY

720-BEEF STIRFRY

930-SHAKE

WORKOUT

10 MINS ROWER

BACK EXTENSIONS-3 SETS 15

WG PULL UP-12/10/8--(ASSISTED )

BENTOVER ROW-10K/15-12.5K/12-15/10

WG PULLDOWN-42K/12-48K/10-48K/8

SEATED ROW-30K/12-30K/10-36K/8

BACK EXTENSIONS-ONE SET TO FAILURE

WENT TO POOLS AT 8PM AND DID AN HOUR WATER WALKING AND SWIMING.

might leave out the pull ups as there was no machine to assist me so i had a bench behind me and pushed off with feet when i needed to, and my arms in the elbow joints(on the inside) are sore as hell !!

Tuesday:

DIET:

730-scrambled eegs on toast

930-banana/2 manderin

1130-shake

1-beef stirfry

330-banana/pistachio nuts/beef jerky

6-meatballs and past

9-banana

WORKOUT:

WAS GOING TO DO CHEST TODAY BUT MY ARMS ARE ACHING LIKE ANYTHING WILL DO WED!

HALF AN HOUR ON EXERCYCLE--(GOOD FOR STRENGTHINING MY KNEE UP)

WEDNESDAY

WORKOUT

WARM UP-12.5K/30 FLAT BENCH WITH DB

FLAT DB BENCH-20K/15-25K/10-27.5K/7

FLAT BENCH FLYS-8K/15-10K/10-10K/8

INCLINE DB BENCH-15K/12-17.5K/10-15K/10

DECLINE CRUNCHES-15

LEG RAISES(DECLINE BENCH)-15

PLANK-TO FAILURE

NO REST IN BETWEEN THREE AB EXCERSIZES AND DID THE CYCLE TWICE.

sorting out ideal weights a bit this week as i go and my arms are still sore from monday so didnt push out a couple of extra reps i maybe couldve otherwise today.

its a strange pain ive got in my arms kinda lower biceps and through the inner elbow joint....when i straighten my arms it stretches like hell and can really feel the strain. im guessing its caused by the pull ups on monday as these are the only things i havent done recently.(or poss the swimming)

anyway feeling really motivated at the moment and feeling the burn through my chest at the moment ...all good.

those pitbull pills really give you a good kick and intensity to your workout!!!

[chickenman]

can anyone suggest if i should be doing anything different meal wise pre and post workout???

also can you mix the cellmass creatine in with the postworkout shake or is it best had by itself??

[1day]

mabe add, eggs or shake or sumthin?

730-BOWL OF PORRIDGE serve of protien

900-BANANA/PITBULL serve of protien

WORKOUT

1130-CELLMASS CREATINE/SHAKE

1.30-CHICKEN AND VEGES

330-CHICKEN AND VEGES

500-1/2 CUP PISTACHIO NUTS/ BEEF JERKY

720-BEEF STIRFRY

930-SHAKE

[chickenman]

so last week was a bit of a right off.. i hurt my arm on monday and only managed a light workout on wed thinking it might help....it didnt.

thought i better rest it and it has worked as its feeling all good now so chomping at the bit too get into the gym tomorow morning.

did cardio twice on thursday and saturday..

excecycle for about half hour each day.(about all my leg can manage at the mo)

good news is my leg is starting to improve i went a whole week last week without using crutches once!!! \:D/

alo i got my measurments done on friday as a reference to compare progress throghout the challenge!!

bf is at 18% which i was expecting to be in the 20's so stocked about that!!

looking forward to the following week of training and going along to the bodybuilding comp on sat for some extra motivation (as if my before pics arent motivation enough) :pfft:

will be my first look at a bodybilding comp so it should be interesting!!!

[chickenman]

MONDAY 15/06/2009

DIET:

700-SCRAMBLED EGGS ON WHOLEGRAIN TOAST

830-BANANA/PITBULL

WORKOUT

1100-CELLMASS CREATINE/SHAKE

1.30-CHICKEN AND VEGES

400-CHICKEN AND VEGES

600-APPLE

720-MINCE AND VEGES

930-SHAKE

WORKOUT

BACK EXTENSIONS-0K/15-5K/10-10K/8

WG PULLDOWN-36K/12-42K/10-48K/8

BENTOVER ROW-15K/15-17.5K/12-20K/10

SEATED ROW-30K/12-42K/10-48K/8

BACK EXTENSIONS-TWO SETS TO FAILURE

GOOD WORKOUT THIS MORNING. FEELING GOOD NOW. :nod:

FEEL LIKE I COULD MAYBE FIT IN ONE MORE EXERCISE NEXT TIME ...ANY SUGGESTIONS ON THIS

CANT WAIT TO HAMMER CHEST AND ABS TOMORROW I LOVE CHEST DAY! \:D/ \:D/

[chickenman]

CAN ANYONE RUN THROUGH QUICKLY THE CORRECT TECHNIQUE FOR THE BENTOVER ONE ARM DUMBELL ROW....

WHAT SHOULD YOU BE FOCUSING ON TO WORK THE CORRECT MUSCLES??

JUST WANT TO CHECK IM DOIN IT CORRECTLY!!

[rose]

http://www.bodybuilding.com/fun/schultz63.htm

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

http://www.stumptuous.com/row

Or you could check pooh tube, e.g.

[chickenman]

TUESDAY 16/6/09

WORKOUT

ROWER-10 MINS

BENCPRESS BB-50K/15-60K/10-70K/6

FLYS (FLAT)-10K/12-12.5K/8

INCLINE BENCH DB-17.5K/12-20K/10-22.5K/8

INCLINE FLYS-10K/10-12.5K/8

DECLINE BENCH DB-15K/12-17.5K/10-20K/8

DECLINE CRUNCHES

LEG RAISES ON DECLINE BENCH

PLANK

DO THREE AB EXCERCISES WITH NO REST IN BETWEEN AND EACH TO FAILURE....REPEAT CYCLE THREE TIMES.

GOOD WORKOUT TODAY LOOKING FORWARD TO PUTTING MY LEG TO THE TEST IN A CARDIO SESSION TOMOROW AND SEE HOW IT HOLDS UP.

[chickenman]

Right so ive been a bit slack with putting up my journal...good thing is i havent been slacking off with the training tho.

ive been really good with my diet eating heaps and but im not gonna post it up everyday untill a month or so down the track when i get a bit more strict with it.

i work next to burgerfuel and they now know not to bring over free burgers and also they give me a great price on there chicken fenders(grilled chicken breast) so i get a big feed of them and add it too rice and veges when im at work.

starting to feel stronger already and have put on 3 kgs since starting .also have only had two glasses of wine in the last tree weeks wich is unheard of for me!!! especially since i work in a alcohol shop....

[chickenman]

WED 17/6/09

WOKE UP THIS MORNING WITH A KILLER HEADACHE SO FLAGGED THE CARDIO SESSION.

DID HALF HOUR LIGHT CARDIO ON THE ECERCYCLE AT HOME THIS EVENING..

THURS 18/6/09

SHOULDERS

ROWER-5 MIN WARM UP

UPWARD ROW BB-20K/12,25K/10,30K/8

FRONT ARM RAISES-8K/12,8K/10,10K/8

SIDE ARM RAISES-8K/12,10K/10,10K/8

SEATED PRESS-15K/12,17.5K/10,20K/8

SHRUGS-30K, 12,10,8

[chickenman]

FRIDAY 19/6/09

ARMS ....YAY BEEN LOOKING FORWARD TO THIS ALL WEEK.

BENCH DIPS TO FAILURE(BW)- 3 SETS

ROPE PULLDOWN-32K/12,38K/10,44K/8

LYE ON BENCH DUMBELL RAISES BEHIND HEAD???-12.5K/12, 15K/10,20K/8

EZI BAR CURLS-20K/12,25K/10,25K/8

INCLINE BENCH DB CURLS-10K/10,10K/8,10K/6

BARBELL 21'S-20K X2 THEN THIRD SET TILL FAILURE

MEAN WORKOUT ARMS WERE TREMBLING WHEN I WALKED OUT....LOVE IT!!!

WAS MEANT TO HAVE CARDIO DAY ON SAT BUT HAD TO WORK!!!

[chickenman]

MONDAY 22/6/09

BACK

BACK EXT-BW/12,5K/10,10K/8

LAT PULL DOWN-36K/12,42K/10,48K/8

BENTOVER 1 ARM ROW-17.5K/12,20K/10,22.5K/8

SEATED ROW-36K/12.42K/10,48K/8

BACK EXT -2 SETS TO FAILURE

[chickenman]

TUESDAY 23/6/09

CHEST AND ABS

ROWER -5 MIN WARMUP

FLAT BENCH DB PRESS-20K/12,2.5K/10,27.5K/8

FLAT BENCH FLYS-10K/12,12.5K/8

INCLINE BENCH DB PRSS-17.5K/12,20K/10,22.5K/8

INCLINE FLYS-10K/10,12.5K/8

DECLINE BENCH DB-15K/12,17.5K/10,20K/8

DECLINE CRUNCHES-10K TO FAILURE

PLANK

REPEAT ABS EXERCISES THREE TIMES

[chickenman]

WEDNESDAY 24/6/09

CHEST WAS REALLY FEELIN IT TODAY AFTER YESTERDAYS WORKOUT.

I IM NOTICING HOW GOOD IT IS TO WORKOUT A SPECIFIC BODY PART EACH DAY AS UP UNTILL NOW IVE ONLY REALLY DONE FULL BODY WORKOUTS.

CARDIO

20 MINS ON THE ROWER

20 MINS INTERVAL ON THE BIKE.

NOT A VERY HIGH LEVEL ON THE BIKE AS THIS WAS THE FIRST TIME IVE RELLY PUSHED MY LEG.....

THURSDAY 24/6/09

HAVE BEEN HIT WITH THE MANFLU AND FEELING LIKE SHT TODAY DECIDED TO STAY HOME IN BED TODAY....AND MY LEG HAS SWOLLEN A BIT AND HURTS LIKE HELL AFTER THE BIKE RIDE YESTERDAY...MAYBE A BIT TOO MUCH TOO SOON.

[chickenman]

FRIDAY 26/6/09

STILL FEELING LIKE SHIT BUT HEADED TO THE GYM ANYWAYS.COULDNT MISS OUT TWO DAYS IN A ROW AND PLUS TODAY IS ARMS!!!YAY

ARMS AND SHOULDERS AS MISSED THEM OUT YESTERDAY.

UPWARD ROW-20K/12,25K/10,30K/8

FRONT ARM RAISES-8K/10,10K/8

SIDE ARM RAISES-8K/12,10K/10

SEATED PRESS-15K/12,17.5K/10,20K/8

ROPE PULLDOWNS-38K/12,44K/10,50K/8

EZIBAR CURLS-15K/12,20K/10,25K/8

INCLINE BENCH CURLS-10K/8,10K/5

21'S-20K , 25K

WAS OT FEELING WELL TODAY HEAD WAS SPINNING THROUGH MOST OF THE WORKOUT , PROBABLY SHOULDVE STAYED IN BED AGAIN BUT AM GLAD I GOT THE WORKOUT IN. ARMS ARE PUMPED !!!

SITTING AT WORK TODAY CHEWING AIRWAVES GUM TRYING TO BREATHE...CANT WAIT TO GO HOME TO BED.

FINALLY CAUGHT THE JOURNAL UP TO DATE SO WILL KEEP ON TOP OF IT FROM NOW ON.

WILL HAVE BEEN THREE MONTHS SINCE I BROKE MY LEG TOMOROW SO OVERALL IM PRETTY STOKED WITH THE PROGRESS.LAST TIME I BROKE MY LEG IT WAS JUST COMING OUT OF A CAST AFTER THREE MONTHS AND THE BREAK WASNT AS BAD AS THIS ONE.. ONCE OUR SCANNERS WORKING ILL POST UP SOME PICS OF THE XRAYS... I HAVE FOLLOW UP XRAYS IN TWO WEEKS SO WILL LOOK TO ADD IN LIGHT WEIGHTS TO MY LEG IF IT ALL LOOKS GOOD.

THINGS ARE GOING WELL IM FEELING GREAT(APART FROM THE FLU) AND CAN SEE IMPROVMENTS HAPPENING ALL THE TIME. FIND MYSELF STOPPING AND FLEXING EVERYTIME I WALK PAST A MIRROR NOW!!!!HAHAHAH

[chickenman]

spent most of the weekend either in bed recovering from the flu or at work.

had a pretty crap weekend eating wise as sat i had a headache and ate bugger all and sunday just didnt eat much at all.

MONDAY 29/6/09

BACK

BACK EXT-0K/12,5K/10,10K/8

LATT PULLDOWN WG-36K/12,42K/10,48K/8

BENTOVER ROW-20K/12,22.5K/10,25K/8

CG SEATED ROW-36K/12,42K/10,48K/8

WG SEATED ROW-50K/12,62K/10,68K/8

CALF RAISES

LEG PRESS

DECIDED TO TRY OUT MY BAD LEG SO DID A COUPLE OS SETS OF LIGHT CALF RAISES AND A LEG PRESS WITH JUT THE WEIGHT OF THE MACHINE.(SINGLE LEG) COULDT BEND THE KNEE A GREAT DEAL DUE IT BEING QUITE WEAK BUT MANAGED TO DO TWO SETS OF 10.

NOT SURE IF THIS WAS A GREAT IDEA BUT WILL FIND OUT TOMOROW IF IT SORE OR NOT....

TUESDAY 30/6/09

LEG IS FEELING GOOD BIT OF PAIN IN THE CALF MUSCLE BUT NOT THROUGH THE BREAK AREA. WILL START ADING LEGS IN FROM NOW ON ALL BE IT LIGHTLY. \:D/

CHEST AND ABS

FLAT BB PRESS-50K/12,60K/10,70K/8, 80K/5

FLAT BENC FLYS-10K/12,12.5K/10

INCLINE DB PRESS-17.5K/12,20K/10,25K/8

INCLINE FLYS-10K/12,12.5K/10

DECLINE DB PRESS-15K/12,17.5K/10,20K/10

DECLINE SIT UPS-0K/25,5K/15,10K/8

PLANK THREE TIMES IN BETWEEN EACH SIT UP SET.....OUCH

GOOD WORKOUT TODAY WEIGHTS ARE GOING UP HAD A SPOTTER SO COULD PUSH A COUPLE EXTRA REPS AND FEEL ALOT BETTER FOR DOING SO!!

[chickenman]

WEDNESDAY 1/7/09

CARDIO

10 MINS ON THE ROWER

20 MINS HILL WORK ON THE BIKE

1 KM WALK ON THE TREADMILL AT A GOOD INCLINE !!!!!!

FIRST TIME IVE WALKED ANY GREAT DISTANCE AT ALL SINCE BREAKING MY LEG SO FOR ME THIS IS A RAMY LIKE ACHIEVMENT !!!! :pfft:

THE WEIGHT SESSION THE OTHER DAY HAS HELPED ALREADY AND IM LIMPING VERY LITTLE NOW . SUPER STOKED BOUT TODAY AND WILL LOOK TO INCREASE THIS NEXT CARDIO DAY.MAYBE AN EXTRA K PER WEEK BUT WILL SEE HOW IT FEELS NEXT WEEK... \:D/ :clap:

[chickenman]

THURSDAY 2/7/09

SHOULDERS

ROWER 5 MIN WARM UP

UPWARD ROW-20K/12,25K/10,30K/8

FRONT ARM RAISES-8K/12,10K/10,10K/8

SIDE ARM RAISES-8K/12,10K/10,10K/8

SEATED PRESS-15K/12,17.5K/10,22.5K/8

SHRUGS-25K/12/10/8

HAVE BEEN DOING THIS ROUTINE FOR FOUR WEEKS NOW WILL CONTINUE WITH IT FOR ANOTHER TWO WHICH IS WHEN I GET MY MEASURMENTS DONE AGAIN THEN CHANGE IT UP.

IM THINKING SINCE MY JOURNAL GOES QUITE UNDER THE RADAR ON HERE IT COULD WORK OUT WELL FOR ME COME TIME TO POST UP MY POTOS!!!

[chickenman]

FRIDAY 3/7/09

ARMS

bench dips-15/10/10

rope pulldowns-38k/12,50k/10,56k/8

db raises above head-17.5k/12,20k/10,25k/8

ezibar curls-20k/12,25k/10,30k/8

incline db curls-10k/10,10k/8,10k/6

bb 21's-3 sets

arms were pumped after working out today...could hardly drive to work...love it!!

[chickenman]

MONDAY 6/7/09

HAD INSANE DOMS IN ARMS OVER THE WEEKEND !!!!!

BACK

BACK EXT-0K/15,5K/10,10K/8

LAT PULL DOWN-42K/12,48K/10,52K/8

BENTOVER DB ROW-20K/12,22.5K/10,25K/8

CG SEATED ROW42K/12,48K/10,52K/8

WG SEATED ROW-56K/20,72K/15

LEG PRESS

CALF RAISES

felt very bloated today as woke up late due to school hols and ate to close to workout... note to self...wake up and have breaky earlier....

put most weights up this week and felt good after....

rol on chest tomorow

[chickenman]

TUESDAY 7/7/09

FLAT DB BENCHPRESS-25K/12,27.5K/10,30K/8,32.5K/4 :clap:

FLAT BENCH FLYS-10K/12,12.5K/10

INCLINE DB PRESS-20K/12,22.5K/8,25K/6

INCLINE FLYS-10K/12,12.5K/10

DECLINE DB PRESS-17.5K/12,20K/10,22.5K/8

RAN OUTA TIME FOR ABS TODAY BUT SET SOME NEW PBS TODAY SO AM STOKED ABOUT THAT... GOT TO WORK AND HAD TO UNLOAD TWO FULL PALLET LOADS OF ALCOHOL.... WAS DAM HARD WORK AND LEG IS SORE NOW!!!!

ALL IN ALL A GREAT WORKOUT THO... JUST BOOKED AN APPT NEXT TUES TO GET ALL MY MEASURMENTS REDONE TO CHECK PROGRESS AND AM WORKING ON A NEW WORKOUT ROUTINE TO START NEXT WEEK...

AND HAVE MY XRAYS ON MY LEG NEXT MONDAY TO SEE HOW THE BONE IS HEALING UP...

A THINKING OF HAVING A REST DAY TOMOROW AS LEG HAS BEEN A BIT ACHY FOR THE LAST COUPLE OF DAYS AND WITH IT BEING CARDIO DAY MIGHT FLAG IT AND DO SOME ON SAT...

ALL FOR NOW...

[chickenman]

so been a slack ass posting here as i didnt work much during the school holidays and our internet at home is painfull so i rarely go online at home...

so i had my 6 week measure and i went from 88kgs to 92kgs.

my bf went from 18 to 14 %..

spent about three days in bed hardly eating last week with a virus so droped some of the weight and this week has been a struggle energy wise getting back into training... weight has nearly got back up to 92 and am pretty much back at full stregth.

so have set my next goal which is at the end of august when we post the half way pics .. want to get to 95 k and want that weight to come from muscle gains... pretty confident ill get there even with the week of being sick... back to eating heaps again and training hard...

overall im really happy with the progress im making.strength is continually increasing and appearance is definatly improving.

also my leg is starting to feel alot better also.. after getting the all clear from the surgeon to start easing ack into leg weights i started this week by doing some squats with 40 kgs down to just below paralel nice slow ones....my knee and around the break area felt better than expected while doing these.

and yesterday i managed a few sets of deadlifts.. think i got up to 60 kgs...

while these are very little weights it is big progress for me to be doing these after breaking my leg so im super stoked .....

will be back into usual work hours and routine next week so will be posting workouts again...

will be looking to do an hour cycling every morning before breakie to hopefully start to get rid of the fat around my gut.... have been limited in the amount of cardio have been able to do.. cant wait to be ale to run again...

over and out!!!!