ama Posted March 30, 2006 Report Share Posted March 30, 2006 Right - o. It's time I started one of these things up I reckon. Just some where to keep a permanent copy of my progress.My stats at the moment are:Weight: 122KgsBF%: 15Height: 6 ft 1My Diet is pretty much always the same, never changes. Hour sapcing in between each mealMeal 1 Oats and Wholemeal Toast with Protein PowderMeal 2 Protein Drink/Oats and milkMeal 3 Chicken and Brown RiceMeal 4 Protein DrinkMeal 5 Chicken and Brown RiceMeal 6 Protein DrinkMeal 7 Chicken and RiceMeal 8 Protein Drink - Oats and MilkWorkoutMeal 9 PWO Shake - Protein, Glucose,Meal 10 2 Cans Creamed Rice and Chicken BreastMeal 11 Steak and PotatoesMeal 12 Protein Drink and MilkMeal 8 Quote Link to comment Share on other sites More sharing options...
ama Posted March 30, 2006 Author Report Share Posted March 30, 2006 Yesterdays Workout 29/03/06Chest:FlatBench - BB1 x 20 x 60kg1 x 10 x 100kg1 x 5 x 140kg1 x 3 x 160kg1 x 2 x 170kg1 x 1 x 180kgIncline - Barbell1 x 33 x 60kg1 x 25 x 60kg1 x 25 x 60kgPullovers - DB3 x 10 x 35kg ( just for a stretch ) Quote Link to comment Share on other sites More sharing options...
Varven Posted March 30, 2006 Report Share Posted March 30, 2006 Good to see another journal here bro.First off, I wish I could frigging eat like that. 12 meals a day ? f#$k, Im struggling at 6 !!!Solid looking bench.btw what are your goals... strenght/size/drop bf/maintain condition ? Quote Link to comment Share on other sites More sharing options...
ama Posted March 30, 2006 Author Report Share Posted March 30, 2006 My goal for the next 3 months is to just pack on mass mate. Nothing else. I'm thinking about competing this year around August/ October. After 3 months, I wanna weigh around 130 or 135ish @ 12% BF. Then I shall begin a cutting/hardening phase for two months. When I first jump on stage - the goal is to weigh in @ 115kgs at 7-8% BF and hopefully carve up.I am just coming to the end of a strength training phase - one of which I am quite satisfied about. All lifts have increased dramatically. Quote Link to comment Share on other sites More sharing options...
Marcus Posted March 30, 2006 Report Share Posted March 30, 2006 Impressive stats man. Are you planning to share cycle info/experiences as well? Would be great if you could. Quote Link to comment Share on other sites More sharing options...
ama Posted March 30, 2006 Author Report Share Posted March 30, 2006 Ummm....yeah. I hadn't planned on it. But hey, I'm open for questions. :pfft: Quote Link to comment Share on other sites More sharing options...
Marcus Posted March 30, 2006 Report Share Posted March 30, 2006 You've obviously built yourself up to an impressive size so it would be good to hear about what works for you & what doesn't.I will follow this with interest. Quote Link to comment Share on other sites More sharing options...
Varven Posted March 30, 2006 Report Share Posted March 30, 2006 agree with Marcus,also are the routine your on at the moment the same one that you used when you started your mass phase ? or was that a different routine ? Quote Link to comment Share on other sites More sharing options...
deegee Posted March 30, 2006 Report Share Posted March 30, 2006 always good to see another journal here, doing some good weight there Quote Link to comment Share on other sites More sharing options...
ama Posted March 30, 2006 Author Report Share Posted March 30, 2006 agree with Marcus,also are the routine your on at the moment the same one that you used when you started your mass phase ? or was that a different routine ?Do you mean, is my strength and mass phase routines a combined phase?No mate. When I train 4 strength I use low reps - say 5 sets of 5, and obviously, heavier weights. But for mass, 12-15 reps usually and 5 maybe even 6 sets. Quote Link to comment Share on other sites More sharing options...
ama Posted March 30, 2006 Author Report Share Posted March 30, 2006 Thursday 31/03BackWide Grip Lat Pulldowns1 x 35 x 40kg1 x 30 x 45kg1 x 25 x 51kg1 x 20 x 55kg1 x 15 x 60 kg1 x 15 x 65kgT-Bar Rows1 x 30 x 80kgs1 x 15 x 90kgs1 x 15 x 100kgs1 x 10 x 110kgs1 x 8 x 110kgsBarbell Row1 x 30 x 60kgs1 x 15 x 100kgs1 x 10 x 120kgs1 x 10 x 120kgsDB Row1 x 15 x 40kgs1 x 10 x 55kgs1 x 10 x 62kgs (could of gone heavier here but that is our gyms heaviest db :twisted: )1 x 10 x 40kgs Quote Link to comment Share on other sites More sharing options...
keats Posted March 31, 2006 Report Share Posted March 31, 2006 Bro, that is one kick ass diet.. need to find a higher paying job to be able to support that diet.. :grin: Good work!! Quote Link to comment Share on other sites More sharing options...
ama Posted March 31, 2006 Author Report Share Posted March 31, 2006 Yeh mate....this bodybuilding thing ain't cheap is it. It better start paying off in $$$$ soon :pfft: :pfft: :pfft: Quote Link to comment Share on other sites More sharing options...
ama Posted March 31, 2006 Author Report Share Posted March 31, 2006 Friday 31/03Quads5 Min Warm up on BikeLegPress1 x 50 x 120kg1 x 50 x 120kg1 x 40 x 200kg1 x 30 x 240kg1 x 20 x 280kg1 x 15 x 320kg1 x 10 x 360kg1 x 10 x 400kg - I stopped it here - my chest and eyes were just about to explode.Leg Extns1 x 30 x 20 kgs1 x 30 x 20 kgs1 x 30 x 20 kgs5 Min warm down on bike. Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted April 1, 2006 Report Share Posted April 1, 2006 Best of luck with your goals. Quote Link to comment Share on other sites More sharing options...
ama Posted April 2, 2006 Author Report Share Posted April 2, 2006 Saturday - 1/04Arms-Supersets1.BB Curls1 x 30 x 30kg1 x 25 x 35kg1 x 25 x 35kg1 x 30 x 35kg dropsetClose Grip Bench1 x 30 x 60kg1 x 12 x 100kg1 x 10 x 100kg1 x 10 x100kg2. Standing Alternating Dumbell Curls1 x 12 x 17kg1 x 10 x 17kg1 x 10 x 15kgLying Skull Crushers1 x 30 x 20 kgs1 x 15 x 30kgs1 x 10 x 40kgs3. Standing Concentration Curls2 x 10 x 12kgDips3 x 15 x Bodyweight Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted April 3, 2006 Report Share Posted April 3, 2006 Meal 1 Oats and Wholemeal Toast with Protein PowderMeal 2 Protein Drink/Oats and milkMeal 3 Chicken and Brown RiceMeal 4 Protein DrinkMeal 5 Chicken and Brown RiceMeal 6 Protein DrinkMeal 7 Chicken and RiceMeal 8 Protein Drink - Oats and MilkWorkoutMeal 9 PWO Shake - Protein, Glucose,Meal 10 2 Cans Creamed Rice and Chicken BreastMeal 11 Steak and PotatoesMeal 12 Protein Drink and MilkMeal 8Woohooooo... impressive Quote Link to comment Share on other sites More sharing options...
ama Posted April 3, 2006 Author Report Share Posted April 3, 2006 Monday 3/04DeltsHammer Strength Shoulder Press (warm-up)1 x 30 x 80kg1 x 20 x 100kg1 x 20 x 120kg1 x 15 x 140kg1 x 10 x 160kg1 x 10 x 180kgDB Shoulder Press 1 x 12 x 35kg1 x 12 x 40kg1 x 12 x 45kg1 x 10 x 50kg1 x 10 x 60kg1 x 6 x 62.5kg :twisted: :twisted: (good lift 4 me)Seated Military BB Press1 x 15 x 50kg1 x 12 x 60kg1 x 10 x 70kg1 x 8 x 70kgSuperset - Cable Front Raises & Lateral Raises3 x 12 x 12kg1 x Quote Link to comment Share on other sites More sharing options...
Varven Posted April 3, 2006 Report Share Posted April 3, 2006 Thats some solid dumbell presses mate,62.5kg !, the max dbs we have at our gym is 51kg LOL and thats a BIG goal for me to get to. Quote Link to comment Share on other sites More sharing options...
ama Posted April 3, 2006 Author Report Share Posted April 3, 2006 Cheers mate.Next step from here - barbell presses bh the neck for more weight. Quote Link to comment Share on other sites More sharing options...
ama Posted April 4, 2006 Author Report Share Posted April 4, 2006 Wed 5/04Chest and BicepsBench Press1 x 40 x 60kg1 x 30 x 60kg1 x 12 x 100kg1 x 10 x 120kg1 x 6 x 130kg :evil: (disappointed with this, weak effort)BB Incline Press1 x 30 x 60kg1 x 10 x 100kg1 x 10 x 100kg1 x 6 x 100kg (another disappointing set)DB Incline Flyes1 x 20 x 17kg1 x 15 x 20kg1 x 15 x 22kgBB Curls1 x 30 x 30kgdropset10 x 45kg10 x 35kg6 x 30kg8 x 25kg6 x 20kgdropset8 x 45kg7 x 35kg5 x 30kg6 x 25 kg10 x 20kgSeated DB Curls1 x 12 x 17kg1 x 10 x 20kg1 x 10 x 20kgdropset1 x 6 x 20kg1 x 8 x 14kgConcentration Curls (Standing)3 x 10 x 14kgNot too satisfied with this workout, felt very weak overall today. Quote Link to comment Share on other sites More sharing options...
deegee Posted April 5, 2006 Report Share Posted April 5, 2006 I hate those days where I just feel weak, I keep pushing on though, hope you have a better day next session Quote Link to comment Share on other sites More sharing options...
ama Posted April 5, 2006 Author Report Share Posted April 5, 2006 Yeah. Usually start to feel weak after a long day @ work.Taxing bastard of a job. Quote Link to comment Share on other sites More sharing options...
2guns Posted April 5, 2006 Report Share Posted April 5, 2006 ys tht? r u not on a cycle at the moment? Quote Link to comment Share on other sites More sharing options...
ama Posted April 5, 2006 Author Report Share Posted April 5, 2006 No. I am not on cycle at the moment. Quote Link to comment Share on other sites More sharing options...
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