Ordy's Journal & Progress Pics

[Ordy]

Thought id finally make a Journal on here, i've been tracking a lot of stuff anyway in excel sheets etc(workouts anyway) But just try to make sure i eat enough in the day off memory :/

Anyway, aim is around 105KG then cut a bit down to 100kg and try stay there.

Want to lift as much as i can.

Also have a $100 bet with a friend to bench 120kg by Feb.

Currently around 85KG, im 6'3, kinda bad posture still (I'm work in Computer IT stuff and developed shitty posture from it) I was down to 65kg about 3 years ago from lazyness.

Been working out for around 2 years, seriously from the start of the year, got to 85kg then was sick for about 6 weeks straight(Flouride toothpaste from the dentist, found now that flouride is actually really poisonous) and went back to a weak 77kg. 3 months later im nearly back to where i was, and improved on a few of my weaknesses.

Anyway, my weakest parts compared to everything else would be my hamstrings. My calves are tiny still but working hard on it atm.

Ill post todays workout / food in a few mins.

[Ordy]

Last workout was on Wednesday. Thursday was my first real run in ages.

Friday / Sat was rest days because of lazy / busy.

Btw, i always drink around 1-1.5 liters of water when working out.

Sunday was chest: I re-arranged the order for a test and it worked well.

Flat BB Bench KG: 60*8 warmup / 90*4 / 95*3 (New PB without Spotter)

Standing Cable Fly KG: 32*8/38*8/40*8

Incline BB Bench KG: 52*8/60*4/60*4

Lying Dumbell Flys Pounds: 40*8/45*8/50*6

Decline BB Bench KG: 70*8/85*6/85*6

Straight Arm Pullovers, pounds: 70*8/85*6/85*6

Incline Shoulder Raise, KG: 92*8/100*8/100*8

Food, 1.5litres of water through the day.

12PM: Small single scoop mutant mass shake (ran outa milk), 300g yoghurt+1.5-2 cups oats.

Pre-workout: 1/2 a Morph liquid shot.

Post-workout: 2 scoops wheymaxx + tsp of creatine.

around 4:30pm to 6:30: Butter chicken, 500g chicken, 1-2cups rice.

Ill have another small shake soon, and probably have some steak later.

Have a 2 scoop shake + vitamins before bed.

[Travel Express]

Nice workouts there, do you always drink 1.5L or water??? Minimum for a average normal person is about 2L

[Ordy]

Cheers man.

I drink around 1.5 water a day not including what i have during a workout. + 250ml postworkout drink.

My morning and night shakes are in milk and around 500ml each so thats another 1l.

Average liquid probably 4-5 litres a day?

[Ordy]

Monday was quite a slack day. No workout.

Meals were:

M1: Protein shake in Milk and about 2 cups of oats and 200g ish yoghurt.

M2: Banana

M3: Protein Shake

M4: 5egg omlette

M5: Lots of Almonds + Pumpkin seeds

M6: Chicken Chow Mein,Veges,Hokkein Noodles (medium portion)

Last Meal: 1/2 Protein Shake + Creatine

[Ordy]

Chest still a bit tender since sunday, obviously did a good job

Tuesday:

Workout was going to be Lowerback/Hammies/Calves but ended up cutting out the calves as i could barely sit / stand after the other stuff. New most pain after workout :/

Good mornings, KG:70*8 / 80*8 / 80*8

Leg Curls, Pounds (top|bottom plates): 75|30*8 / 62.5|30*8 / 62.5|30*6PB

Leg Curls(cable), KG: 58*8 / 64*8 / 64*8PB

Straight Leg Deadlifts, KG: 100*8 / 120*6 / 120*6

45 Degree single Leg press, pounds: 250*8 / 250*8 / 250*8 (each leg)

Hyperextention + weight behind head, pounds: 35*8 / 40*6 / 40*7PB

Able to sit/move fine now Took about 15 minutes to go away.

Meals: Took ages to get my second meal and was starving as i got stuck on my second job for a few hours.

M1: 1cup oats + 100g yoghurt (had to get to a job) + protein shake

M2: Egg Sandwich + Sandwich (Bacon, Chicken, egg, mushroom, cheese, lettuce, mayo) so damn good.

Pre Workout: 1/2 liquid morph

Post Workout: Protein shake with creatine

M3: Another big sandwich like before

After now

M4: More chow mein

M5/6: snack on almonds/pumpseeds and another shake

[Ordy]

Wednesday

Rest day.

Meals

M1: Protein shake + 2-3 cups of oats and 300g yoghurt

M2: Shake

M3: 6 Egg Omlette

M4: Shake + Creatine

M5: Yoghurt

[Ordy]

Thursday

Ended up running out the door a bit fast again today so breakfast was half missed, ill just eat it later though. Part way through meals now

Workout

Today was shoulders, was bloody hot in the gym and head nearly exploded during first exercise :/

Clean and Press, KG:60*8 / 71*4 / 71*4

Arnold Press, Pounds: 40*8 / 50*8PB) / 55*5 PB

Standing Lateral Raises, Pounds: 27.5*8 / 30*6 / 30*8 PB

Upright Rows, Pounds: 50*8 / 55*4.5 / 55*6 PB

Shoulder Machine, KG: 125*8 / 130*6PB / 130*4 (maxed machine out now)

Front Dumbell Raises, Pounds: 30*8 / 35*8 PB / 35*6

Bent Over Lateral Raise, Pounds: 30*8 / 30*8 / 35*6 PB

Seated Military Press, KG: 50*8 / 60*3 / 54*3 (Usually do this earlier but rack was in use)

Barbell Shrugs, KG: 80*8 / 100*8 PB / 120*6 PB

Good workout today, manage quite a lot of new Personal Bests. Was surprised at Barbell shrugs, last time 80*8 was hard, today it felt like i had nothing in my hands:/ Couldnt hold grip for more than 6 at 120kg.

Meals

M1/2: 2 Half shakes during the morning and a Banana

Pre-Workout: 1/2 a Liquid Morph

Post-Workout: Shake with creatine

M3: 1 Beef and 1 Lamb Sandwiches around 200g Meat each with Gravy

Will update other meals later.

[Ordy]

Rest of Thursday wasnt flash, ended up drinking aand having about 5 hours sleep =p

Though after weighing myself and how Saturday went it didnt have any detrimental effects that I've noticed.

Friday

Friday wasnt the best day either.

Rest Day for exercise.

Meals

M1: 4 Egg Omlette

M2: Protein Shake

M3: Chicken Chow Mein

M4: 1/2 Shake and Banana

M5: 1/2 Shake

Drank a lot of water, and more milk than usual. Probably 5-6 litres over the day.

[Ordy]

Saturday

No Kempo today, bit of a bummer :/ Be nice if we had a few more members now..

Anyway, Hit the gym around 2pm, Finished off Calves from the other day and added in Abs.

Only 2 sets of each thing today apart from 1 thing.

# With Ab's I generally do them slowly and hold them at the peaks for a second, least favorite exercises.

Waist

Slight Decline Crunch: 15 / 15

Cable Kneeling Crunch(guessing the 14 = 140kg): 14*12 / 14*7 / 16*8

Leg-Hip Raise: 10 / 10 These are by far the hardest thing to do.

Twisting Situps: 12 / 8

Abdominal Vacume: 3* 10-15 seconds

Seated Twist (machine thing) 2 times 10 each side

Calves (one of my favourites)

45 Deg Calf Press, 50p Plates: 10*12 / 12*10 / 14*8 PB

45 Deg Reverse Calf Press, 50p Plates: 10*9 / 10*10 PB

Standing Calf Raises, Stack 180kg?+Pounds on top: 75*8 / 75*7 PB

Reverse Calf Raises, 40p: 6 / 5 / 4. These are just so damn hard =p

Standing Inverted Calf Raises, Stack + P: 50*8 / 50*6 PB

Standing Exverted Calf Raises, Stack + P: 50*7 / 50*8 PB

Seated Calf Raises, KG: 50*7 / 55*8 PB

My Calves are definitely getting stronger, also noticing they arnt as skinny =p Still skinny tho lol

[Ordy]

Meals for Saturday and Sunday weren't that flash.

After being at a mates late Sat didn't wanna cook so got a Hells pizza that i finished on Sunday.

Apart from that standard shakes, Oats etc. Didn't eat enough though.

Calves are killing me now which is good, didn't feel anything from Ab's afterwards so i gotta make sure I work them properly next time.

[Ordy]

Monday

Felt tired as hell all day, had to get up early (just before 8am ahh..) for work.

Workout Upper Arms Today, was going to do back but too hot =p

Standing BB curls, Pounds+ezy curl bar: 80*8 / 85*7 / 85*4 PB

Seated DB Curls, lb: 35*8 / 40*3 / 40*3 / 35*5 PB

Seated CloseGrip Tricep Press, lb: 70*8 / 85*8 PB / 95*6 PB

Cable Pushdown, KG: 70*8 / 80*6 / 80*6

Tricep Dips, BW+lb: 40*6 / 40*5 / 40*4. Did better last week but CablePD killed me.

Seated Cable Preacher Curl, kg: 60*8 / 60*4,50*2 / 50*7. I changed my position half way through and it made it heeps harder

Machine Preacher Curl, kg: 70*8 / 80*6 / 80*5 PB

Hammer Curls, lb: 30*7 / 30*6

Reverse Grip EzBar Curls, lb: 50*6. Was over working out by now.

Meals

M1: Shake, Oats & Yoghurt

M2: Sandwich (meat*2,egg etc etc)

Postworkout: Protein Shake + Creatine

M4: Sandwich same as above

M5: Small shake & a bit more yoghurt and oats

M6: cooking some beef thing in oven with lots of veges.

M7: will have a shake before bed

Drank quite a lot of water today compared to normal. soo hot :/

[teamfatboy]

Heya Ordy, just checked the journal, that's some serious weight you're moving in some of those sessions, esp the biceps and triceps :clap: - must make you the favorite guy for server swap-outs in IT :grin:

KUTGW

[Ordy]

Thanks dude, not i just gotta try keep the gains and lose some of the fat im gaining =p Biceps have been something gaining fast as I used to neglect them.

[Ordy]

Tuesday

Rest day today, might go for a run if mate feels like it, nice cold river half way as well

Slowly burning alive today, glad it was a rest day as gym would be a little hell hole...

Meals Drinking a lot of water today :/ and already had nearly 2 litres of milk.

M1: Shake, had to run out the door again

M2: Free footlong subway, some noddy couldnt pay for his so it was mine free

M3: 1/2 shake

M4: 1/2 shake + charlies lemonade, so not good for me but its soo hot.

M5: Gonna have some meat + vege from last night soon.

M6: chicken or steak, depending on what i want at the time

M7: shake + creatine before bed

[Ordy]

Some progress pics as of the 24th November.

Bit more jiggly than i was a few months ago, but bigger.

NFI how to pose, just googled and checked an image or two.

Lost quite a bit of definition in my back as well, front looks a bit better in the pic than usual, but i really wanna keep gaining so ill just have to put up with it.

Calves are still tiny but way better than they were =p

[Ordy]

Wednesday

Just finished at the gym and did chest.

The 95 was cause i had the wrong weight, someone put it back in the wrong place:/ The dumbbells go from 70-85 so wanted to see if i could go up...

Flat DB press, lb: 60*8 / 70*8 / 95*0 / 85*1 / 70*8 / 70*8. PB

Decline Cable fly's, kg: 40*8 / 42*8 / 40*8 / 38*8

Incline DB press, lb: 55*8 / 60*8 / 60*7 / 60*6 PB

Incline Cable Fly's, kg: 40*5 / 38*7 / 32*8 / 38*8 (had issues with this as i wasnt really sure how to do it)

Decline BB Bench: 60*8 / 90*6 / 90*5 / 90*4

Meals

M1:1/2 shake 350ml milk

M2: Oats and yoghurt (took hours to eat, lots in there)

M3: 1/2 shake

M4: 6 egg omlette

M5: 1/2 shake before gym

M6: after gym full shake with creatine

M7: Banana

M8: steak & eggs or chicken something. matters what i feel like

M9: 1/2 shake before bed

[Ordy]

Meals over the weekend havnt been too bad. Still making steady weight gains.

Checked sunday night after training and nearly at 87KG.

Gonna try a new HGH supplement once it arrives to hopefully cut up a bit and keep gaining.

Will post actual records tomorrow. But managed to get a new PB on deadlifts

[Luigi]

Meals over the weekend havnt been too bad. Still making steady weight gains.

Checked sunday night after training and nearly at 87KG.

Gonna try a new HGH supplement once it arrives to hopefully cut up a bit and keep gaining.

Will post actual records tomorrow. But managed to get a new PB on deadlifts

lol what ? please explain ...

[emmzies]

Nice progress pics :wink:Loving the makeshift short shorts :pfft:

KUTGW 8)

Oh and where do you keep getting all these awesome emoticon faces from? They crack me up, specially the progress pic one.

[Ordy]

lol what ? please explain ...

Heh, the HGH stuff is a legal supplement HGHup from Appllied Nutricuticals.

I've just ordered half a dozen in for stock with a bunch of other stuff and these will the best first i test out.

They are supposed to help with quite a few things link here:

http://www.appliednutriceuticals.com/product-HGHup.php

Nice progress pics :wink:Loving the makeshift short shorts :pfft:

KUTGW 8)

Oh and where do you keep getting all these awesome emoticon faces from? They crack me up, specially the progress pic one.

CHeers, i dont have any short shorts and wasnt going jockeys =p

I got the emotion icons from a thread on 4chan =p a place you'd prolly want to avoid lol

[Luigi]

hmm i wouldnt buy into it ay, hgh is expensive stuff...... a cheap legal alternative is not gonna do a lot imo

[rimma]

Hey dude, just saw ur progress pics, looking good! Let us know the verdict on those HGH pills, interesting. How much you pay for em?

[Ordy]

Will find out after its been coverted from US dollars etc. Freight isnt too cheap either.

Ill have them up on my new site soon

[Ordy]

Skipping meal posting for a few days, too tedious atm Been eating pretty well though, nearly 87KG now.

Workouts

Friday

Was quite surprised how exhausted i got from fridays workout, ended up cutting it short.

Front Squats, KG: 70*8 / 80*5 / 80*4 / 89*5 / 89*3 PB

Rear Squats, KG: 70*8 / 100*6 / 100*6 / 100*4

Lunges, KG: 60*8 / 60*5 (each leg) Usually do 70 but it hurt like hell =p

Saturday

3 Hours of Kempo in the morning. Slight cardio, mostly technique and had a play with TenchiKken Dai-gokei and rokkei (same as a kata) which i've been wanting to know for ages Then a bit of Juho (pins throws disables etc)

Sunday

Wide Grip Chins: 8 / 7 / 6

Close Grip Chins: 5 /4 / 5

Rear Pulldown, kg: 75*8 / 75*7 / 75*6

Bent Over Rows, KG: 80*8 PB / 80*3 / 73*7 / 73*7

Deadlifts, KG: 100*6 / 120*4 / 130*3 PB

Cable Seated Row: 170*8 / 170*8 / 180*6 PB

Level T-Bar Row, KG: 40*8 / 50*7 / 50*7 PB

Tuesday

Changed my workout program again, so will be doing 2 days on 1 day off now.

Flat BB Bench Press, KG: 70*8 / 90*5 / 95*3 / 100*3 PB(slight assist on 3rd) / 90*2 then had to roll bar off me =p So glad i hit the 100kg mark now. Only 20kg to go hehe.

Incline BB Press, KG: 52*8 / 60*8 / 70*3 PB

Decline BB Press. KG: 83*8 / 90*5 / 90*6

Straight Arm Pullovers, lb: 70*8 / 85*6 / 85*6

DB Flys, lb: 45*8 / 45*8 / 50*8

Incline Shoulder Raise, kg: 86*8 / 100*8 / 108*8 PB Wierd exercise, dunno if i should continue it.

Standing Cable Fly, kg: 38*8 / 44*8 / 44*8 PB

Had a wierd diet today:

M1: 1/2 Shake. small amount of oats / yogurt

M2: 3/4 a subway and one of those pastries mmm

M3: 1 litre of water from M1 to around 1 hour before workout, had 2 scoops of vextrago in it.

Workout: 2 liters of water. Had so much energy today was really surprised :/ had to be the vextrago in my drink. Was a bit hungry before gym too.

Post workout: 2 scoops wheymaxx, 1 tps creatine, 1 scoop vextrago.

Was bit worried about how it would taste, (protein choc hazel vex is orange) but its a rather nice Jaffa taste.