Gasps Grim Reminder

[Gasp]

My recent program to add strength and size meant sacrificing many isolation and general toning exercises I have used over the years to maintain my general bodybuilders physique

My subsequent weight gain has meant a significant increase in size in some areas but a decline in general tone.

Although Arnold is the ultimate inspiration when it comes to his standing within his era in BB, the attached photo also is a grim reminder of succumbing to age and taking your foot off the pedal.

So starting this week its back to cardio and bodypart specialisation again with alternating workouts from low rep heavies to high rep mediums and full change in diet. Every day must count for the next three months with a relentless assault coming up.

[teamfatboy]

Good luck with that - it seems to be a common theme at the moment

[Monarchking]

Hardcore. looking 4wd to getting a sneak peak on your techniques.

[Gasp]

Thursday 22 July

Weight 109kgs

Trained 1130.

Started 30 mins cardio.

Back

Front cable pulldown 7 sets

followed 4 sets straight arm pushdowns

Barbell rowing

50kgs x 15

60kgs x 12

70kgs x 10

90kgs x 10

100 kgs x 10

100 kgs x 10

100 kgs x 12 then drop set to 80kgs and 60kgs

One arm dumbell rowing

35kgs x 20 each arm then repeated without rest.

Friday 23 July

20mins cardio

CHEST

Used machine to warm up

Flat bech

60 kgs x 10

80 kgs x 10

100 kgs x 10

120kgs x 6

120kgs x 6

100 x 10 then drop set on machine stack and 3/4 stack.

Dumbell flys

12 kgs x 10

15 kgs x 10

20 kgs x 10

20kgs x 10

Shoulders Sunday

Legs and biceps Monday

[nzmusclemonster]

Well at least there's no risk of over training in this journal......

[Gasp]

Unlike NZMMs motto of "never let paid employment interfere in web surfing" I`ve had little access to a PC in the last week.

Full update to follow.

[Gasp]

Due to popular demand and restored internet I can now update the last week and a bit.

Saturday 24th July

Rest day

Cardio 30 Minutes

Sunday 25th July

Shoulders

Warmup

Dumbell shoulder Press

10 kgs x 10

10 kgs x 10

10 kgs x 15

Military Press

30 kgs x 10

50 kgs x 10

60 kgs x 10

70 kgs x 10

70 kgs x 10

60 kgs x 10

Front barbell shoulder raise

25 kgs x 10

25 kgs x 10

Monday 26th July

Legs

Stiff legged deadlift

40 kgs x 10

50 kgs x 10

60 kgs x 10

Squats

60 kgs x 12

100 kgs x 15

Cardio 30 minutes

Light workout only

Tuesday 27th July

Rest

Wednesday 28th July

Back

Barbell rowing

50 kgs x 12

60 kgs x 10

70 kgs x 10

80 kgs x 10

90 kgs x 10

100 kgs x 10

100 kgs x 10

100 kgs x 10

One arm dumbell rowing

4 sets of 12 reps 35 kgs - continuous no rest

Thursday 29th July

Biceps only

Barbell curl

20 kgs x 10

30 kgs x 10

40 kgs x 10

50 kgs x 10

50 kgs x 10

40 kgs x 10

Friday 30th July

Rest from weights

30 minutes cardio

Saturday 31st July

LEGS.

Squats

60 kgs x 10

60 kgs x 12

80 kgs x 10

100 kgs x 10

120 kgs x 5

140 kgs x 10

140 kgs x 10

140 kgs x 10

140 kgs x 10

140 kgs x 10

Solid workout with a fairly harsh reintro to bodybuilding.

At this stage I feel halfway between an overweight undertrained bodybuilder and a weak and drained powerlifter.

Sunday 1 August

Rest

Monday 2 August

Chest

Flat Bench

60 kgs x 10

80 kgs x 10

100 kgs x 10

110 kgs x 10

100 kgs x 10

Flys

10 kgs x 15

10 kgs x 15

15 kgs x 10

20 kgs x 10

20 kgs x 10

Tuesday 3 August

Triceps

Pushdowns

10 x 40

10 x 50

10 x 60

10 x 80

10 x 90

10 x 100

10 x 110

100 x 110 drop set on 80

one arm dumbell french press 10 kgs x 2

cardio

Bicep

dumbell curls on incline bench

10 kgs x 10

12.5 kgs x 10

15 kgs x 10

17.5 kgs x 10

20 kgs x10

30 minutes on bike

Wednesday

30 minutes on bike

2 x 60 pushups 6am and 5 pm

[Gasp]

Thursday 5 August

Rest day

30 minutes bike.

Friday 6 August

Double header Shoulders (1130) and legs (1430)

Flys

10kgs x 10

10 kgs x 15

10 kgs x 15

warmup

dumbell press

10kgs x 20

10kgs x 10

military press

50kgs x 10

60kgs x 10

70kgs x 10

70kgs x 10

70 kgs x 8

60 kgs x 10

LEGS

30 minute warmup and stretches

squats

60 kgs x 15

60 kgs x 10

100 kgs x 10

120 kgs x 5

140 kgs x 5

160 kgs x 10

160 kgs x 10

160 kgs x 10

stiff legged deadlifts

bar x 20

60 kgs x 12

60 kgs x 12

80 kgs x 12

Cut these short due to stiffness in hammies. Will do 100 next time.

Doing more diet food and limiting post workout drink.

Weight still 107 but belt done up two notches this week.

One hour cardio tomorrow on low carbs.

[Gasp]

Saturday 7 August

Rest

Sunday 8 August

Biceps and calves

Warmup with 2 x 12 reps with 10kg dumbells

Barbell curl

30 kgs x 10

40 kgs x 10

50 kgs x 10

50 kgs x 10

50 kgs x 8

drop set with 10 kg dumbells

Monday 9 August

Shoulders

dumbell flys

10kgs x 10

12kgs x 10

Shoulder press

10 kgs x 10

12.5 kgs x 10

15 kgs x 10

22 kgs x 10

27.5 kgs x 10

27.5 kgs x 10

27.5 kgs x 10

Tricep pushdown

8 sets including 2 with the stack with double drop-down

One arm french press with 10 kgs (bad flexibility-will need more stretching)

Seems to be the forbidden at Porirua CF to put your weights away and clean up after yourself. Must be in the gym rulebook somewhere.

[Gasp]

Wednesday 11 August

O.K I stepped it ip a notch today with plenty of cardio and a good back session.

Diet changed.

Supplements

Off creatrine

On vanadyl sulphate

Grinding up protein bars in the coffee grinder and eating with wholegrain and non-fat yogurt.Plenty of egg whites.

630 am 30minutes bike

Weights 11:30

Lat pull downs.

8 sets raising by small increments due to a shoulder niggle.

Barbell rowing

60 kgs x 12

60 kgs x 10

80 kgs x 10

100 kgs x 10

120 kgs x 10

120 kgs x 10

120 kgs x 12

one arm dumbell rowing

50 kgs x 20 then repeated no rest

finished with 30 minutes bike.

Hopefully two more weeks of this and I`ll turn the corner and burn,burn, burn that fat off.

[thatwaslight]

do you find the vanadyl useful gasp what kind of dose do you take?

[Gasp]

do you find the vanadyl useful gasp what kind of dose do you take?

I definately get more energy and a good pump out of it. Muscles definately feel harder and resulting workouts on lower carbs better.

When I used both creatine and vanadyl sulphate together I noticed dramatic increase in energy and pumps during workouts.

I dont buy in to all the marketing claims on vanadyl Sulphate though.

Companies that market vanadyl sulfate claim it can increase the size and hardness of your muscles, as well as give you more energy. These claims are based on the belief that vanadyl sulfate delivers glucose to cells, including muscle cells.

But a 12-week study done by the University of Otago showed that the control group of athletes and the group taking vanadyl sulfate had almost exactly the same strength and muscle gains.

I use 4 a day. Two early and two mid afternoon. More is not better with VS as its considered to be toxic.

[Gasp]

Thursday 12 August.

Morning

Cardio

65 minutes on treadmill.

Midday

Chest

Flat Bench

60 kgs x 10

60 kgs x 5

80 kgs x 5

80 kgs x 5

100 kgs x 3

100 kgs x 3

110 kgs x 3

110 kgs x 3

120 kgs x 5

120 kgs x 5

120 kgs x 5

100 kgs x 10

Dumbell Press

27.5 kgs x 10

32.5 kgs x 10

40 kgs x 10

40 kgs x 10

Pullovers

25kgs x 20

[Gasp]

Friday 13 August

45 minutes cardio

6 x 50 pushups

Saturday 14 August

30 minutes cardio

20 minutes stretching

Squats

2 sets of 20 Bar

60 kgs x 12

60 kgs x 10

100 kgs x 10

120 kgs x 5

140 kgs x 5

160 kgs x 10

170 kgs x 10

[Gasp]

Sunday 15 August

Rest

Monday 16 August

60 mins cardio

bicep curls

Tricep pushdowns

8 sets with drop sets on the last three

Chest later.

flat bench

60 kgs x 12

80 kgs x 10

100 kgs x 10

110kgs x 10

120 kgs x 5

100kgs x 10

incline dumbells

35kgs x 2

Tuesday 17 August

Shoulders

Dumbells

20kgs x 20

20 kgs x 20

20 kgs x 20

(90secs rest each set)

flys

10kgs x 10

12.5 kgs x 10

12.5 kgs x 10

15 kgs x 10 drop set to 10kgs

30 mins cardio

Wednesday 18 August

Cardio 15 mins treadmill followed by 60mins crosstrainer.

Thursday 19 August

Rest

Friday 20 August

Limited carbs before workout. Zero fat chicken soup loaded with chop chop.

Legs

Warmup 20 mins plus 20mins stretching

Squats

60 kgs x 12

60 kgs x 12

100 kgs x 10

120 kgs x 5

140 kgs x 5

160 kgs x 5

170 kgs x 10

150 kgs x 10

Nil gas for last set with NZMM spotting in case I passed out but glad to get it done. Next time drop set on 140 from

180.

Later stiff legged deads up to 80kgs but still holding back due to hammy twinge.

Saturday 21 August

Cardio 30mins. Rest day weights.

Sunday 22 August

Carbs in morning following by 50mins treadmill

Back session

Front pulldowns

8 sets of 10

Bent over rowing

60kgs x 12

60 kgs x 12

80 kgs x 10

100 kgs x 10

120 kgs x 10

120 kgs x 10

One arm rowing

50 kgs x 20 repeated no rest.

[teamfatboy]

Friday 20 August

Legs

Nil gas for last set with NZMM spotting in case I passed out but glad to get it done. Next time drop set on 140 from 180.

Musta just missed you fellas... glad I wasn't doing legs myself that day :shifty:

Sunday 22 August

Bent over rowing

60kgs x 12

60 kgs x 12

80 kgs x 10

100 kgs x 10

120 kgs x 10

120 kgs x 10

One arm rowing

50 kgs x 20 repeated no rest.

Big rows there, esp that last set of 20x side :clap:

[Gasp]

Just transferring two weeks worth from the note book.

Big two weeks and weight has dropped from 109kgs on July 22 to 101kgs on Sept 10. More importantly I`ve maintained good training intensity over the period and the body has held up. Broke a few rules along the way by limiting rest days.

30 August

Early 40minute walk

1930

Squats on (limited carbs)

60kgs x 12

60kgs x 10

100kgs x 10

120kgs x 10

140kgs x 5

160kgs x 3

170kgs x2

180kgs x 8 with killer dropset 140kgs x 8.

Rapt with this workout!

(on autopilot at end of this set but once recovered I reminded myself that this last set was a the reminder of whats required to win the battle!!)

....possibly guilty of making too much noise during this one.

31 August

Early 30minute walk

Back

8 sets front pulldowns

Barbell rowing

60kgs x 12

80kgs x 10

100kgs x 10

120kgs x 10

100kgs x 10

dumbell rowing

20 x 50kgs repeated no rest

8 sets front pulldown

1 September

Chest and Shoulders

2 September

Rest day

40minute walk only

3 September

Biceps,

Shoulders

30mins cardio on cross trainer.

4 September

Deadlifts (yes deadlifts!!!).....first time for about two years.

60kgs x 10

60kgs x 12

80kgs x 10

100kgs x 10

110kgs x 20

120kgs x 20

Felt good at the end and high reps seemed to be getting the old body back into alignment.

5 September

40mins cardio

6 September

Chest

Cables

6 sets

Bench Press

60kgs x 12

60kgs x 10

80kgs x 10

100kgs x 10

120kgs x 6

110kgs x 8

100kgs x 10

incline dumbells

35kgs: 3 sets of 10

Shoulders

Dumbell press

6 sets

incl 3 sets of 10, 30kgs

7 Sepember

ABs and cardio

8 September

Early session

60mins cardio on treadmill

Midday

Legs

Squats

60kgs x 12

60kgs x 10

100kgs x 10

120kgs x 5

140kgs x 5

160kgs x 3

180kgs x 8

180kgs x 6 with dropset 140kgs x 8.

Finished with 4 sets of calf raises and 20 mins cross trainer.

9 September

Back

(Late session)

Front Pulldowns

9 sets slow and strict.

Barbell rowing

60kgs x 12

60kgs x 10

80kgs x 10

100kgs x 10

120kgs x 10

120kgs x 10

100kgs x 12

finished with 45mins on crosstrainer

10 September

Rest day