My Own 'Clinic'

Training Bodybuilding
101

Just read this in Bartl’s thread from Shugart:

"The enthusiasm is awesome, but here’s the thing: everyone is a hardcore ass-whupper for a week or two. Then the initial enthusiasm begins to wane, the temptations get stronger, you start to make excuses that sound really, really good at the time… and BAM… you realize you’re regressing.

See, that’s the kicker: failure in physique transformation and overall self-improvement isn’t a sudden event; it’s slow and cumulative. It sneaks up on you.

So the key is to keep the fire burning. The Phoenix Theory article addresses that.

Some people burn hard and burn bright for two weeks, then burn out. The real test begins now – about two weeks in. You’re really just getting rolling, so don’t be disappointed. This may not be a marathon, but it’s at least a 5K. It’s certainly not a sprint."

I am one of those people that burns hard and burns bright for two weeks. But I am also one of those people that will burn hard and bright for 12 weeks. I can garauntee you guys I will not stop until my goals are achieved. If i don’t feel this transformation at the end of the 12 weeks is good enough, i’ll start again, straight away. You have my word on it!

102

just got back from back/traps session

workout started: 11:30
1/2 serving Surge & 15 bcaa’s during workout
workout finished: 12:40

a. db row, 2 sets, start at 6-8 reps, method: triple rest/pause + drop
set 1: 42.5kg for 8 & 5, 30kg for 10 & 6, 20kg for 15 & 12.
set 2: 42.5kg for 8 & 4, 30kg for 10 & 7, 20kg for 15 & 12.

b. lat pulldown, 2 sets, start at 8-10 reps, method: triple rest/pause + drop
set 1: 50kg for 10 & 6, 40kg for 12 & 9, 30kg for 15 & 12.
set 2: 55kg for 10 & 6, 40kg for 10 & 8, 30kg for 12 & 12.

c. close grip hammer strength pulldown, 1 set, start at 10-12 reps, method: triple rest/pause + drop
set 1: 40kg for 14 & 10, 30kg for 14 & 12, 20kg for 15 & 14

d. db shrugs, 1 set, start at 8-10 reps, method: partials (isometric hold)
set 1: 30kg for 10, 30kg for 8, 30kg for 6, 30kg for 8 sec hold.

c. rear delt machine, 1 set, start at 8-10 reps, method: triple drop set & double drop set
set 1: #6 for 10, #6 for 2, #4 for 6, #4 for 6, #3 for 12, #5 for 8, #3 for 5
all done with about 5 sec rest in between.

notes: Weight went up on db row and lat pulldown which im pleased about, finding it really hard to do the plan within 45 minutes

103

update to the shopping list:

Poliquin Performance EPA-DHA 720 blend fish oil capsules.

More expensive than the Flameout, but I get 20% discount at the shop i buy it from so it comes out a tiny bit cheaper. There is more softgels too compared to Flameout.

total spent so far £240.

104

had meal 3 at 1:30ish, 5oz chicken, 2 scoops Metabolic Drive complete, 100g sweet potato, 1/2 cup celery.

just had meal 4 (4:00pm) 150g prawns, 1 cup cucumber, 1 tbsp macadamia nut oil, spiced up with crushed chillies, cayenne pepper & garlic. Scrummy.

gotta do revision now because i have 5 exams to do from the 18th-20th.

105

6:15pm - 7oz sirloin steak (no salmon), 1 cup spinach, 1 medium tomato.

I dont know why but i am itching to train again, i want to tear shit apart. I want it to be wednesday morning! :frowning:

I applied to physique clinic, I want it so bad, even though theres an extremley slim chance of me being accepted its better than none. Plus I am getting my £100 christmas bonus next week so I can get more supplements if needed.

106

Good thread! Id love to apply for the physique clinic also but am in the UK! Where in the UK are you? Im in huddersfield, could do with a determined training partner like yourself! Will be starting a similiar thread to yours in january! Going home for xmas so it messes up my gym access, gonna concentrate on cardio and diet over xmas! No doubt will look to your thread for support!

107

[quote]barrs1985 wrote:
Good thread! Id love to apply for the physique clinic also but am in the UK! Where in the UK are you? Im in huddersfield, could do with a determined training partner like yourself! Will be starting a similiar thread to yours in january! Going home for xmas so it messes up my gym access, gonna concentrate on cardio and diet over xmas! No doubt will look to your thread for support![/quote]

I live just on the outside of london in hertfordshire, broxbourne. I train at monster gym http://www.monstergym.co.uk/

108

Still going !
Good job xD
I must say im MOST impressed with your work, even ill be starting one !
Show those US people European people don’t drop out ahem bizarre ahem
Continued best of luck with it and wish you every success !

109

Just saw your back acne there :slight_smile:
Top ways to get rid of it :

1)Acne, and especially on your back, is worsened by excessive sweat and the resultant congested pores. So the best advice that dermatologists can tender in this matter is to avoid tight-fitting clothes.

2)Remember, to prevent pimples and acne, always make time for taking frequent showers, particularly after a grinding day of work or workout regiment.

3)A good idea is to use a mild exfoliating agent when you shower. This will ensure that your back is scrupulously clean at all times and you keep away those ungainly and painful spots of
pimples and acne. Go to Boots if you have one near you they have ALOT of those things. 1st time i had to ask i was bright red and whispering xD

4)Since acne is caused by bacterial infection, it is important that apart from a cleaning regimen, you should follow tips to keep your back as germ-free as possible. This means that you need to wear clean and airy cotton clothes when you are working out.

5)Also put a clean towel underneath your back before you lie down on any exercise machine or a mat. Unknown to many, it is unwise to go to a steam room just after your workout.

As for your stretch marks … have you recently dropped weight or you building muscle to fast :smiley:
Good job on either one !

  1. Massage cocoa butter into the stretch marks.

2)Exfoliate your skin with a loofah or skin brush when you shower to stimulate circulation. Doing this removes the dull skin and the dead cells in the scars that show as stretch marks. Will also help your back acne with a skin brush gets rid of all the dead skin

3)Massage Vitamin E oil or cream on your stretch marks. Rub it into your skin after a shower.

4)Eat foods high in vitamins A, E, C. Also use supplements in addition to your diet that supplies you with these vitamins. These vitamins help form collagen - the supporting fibers in the skin.

5)Zinc - Eat foods high in this or use a supplement such as ZMA. This vitamin helps form collagen - the supporting fibers in the skin.
http://www.T-Nation.com/readArticle.do?id=459250

6)EFA’s (Essential Fatty Acids), help make cell walls. Essential fatty acids can be found in many vegetables, vegetable oils and fish oils. If you don’t regularly eat these try supplementing your diet with them.

7)And obviously to combat both conditions the most IMPORTANT ONE IS Drink LLLOOOOOTTTSSSSS of water! Make sure that you keep your skin hydrated!

Again best of luck with the program, get you all ready for next summer !

110

[quote]usertaken wrote:
Just saw your back acne there :slight_smile:
Top ways to get rid of it :

1)Acne, and especially on your back, is worsened by excessive sweat and the resultant congested pores. So the best advice that dermatologists can tender in this matter is to avoid tight-fitting clothes.

2)Remember, to prevent pimples and acne, always make time for taking frequent showers, particularly after a grinding day of work or workout regiment.

3)A good idea is to use a mild exfoliating agent when you shower. This will ensure that your back is scrupulously clean at all times and you keep away those ungainly and painful spots of
pimples and acne. Go to Boots if you have one near you they have ALOT of those things. 1st time i had to ask i was bright red and whispering xD

4)Since acne is caused by bacterial infection, it is important that apart from a cleaning regimen, you should follow tips to keep your back as germ-free as possible. This means that you need to wear clean and airy cotton clothes when you are working out.

5)Also put a clean towel underneath your back before you lie down on any exercise machine or a mat. Unknown to many, it is unwise to go to a steam room just after your workout.

As for your stretch marks … have you recently dropped weight or you building muscle to fast :smiley:
Good job on either one !

  1. Massage cocoa butter into the stretch marks.

2)Exfoliate your skin with a loofah or skin brush when you shower to stimulate circulation. Doing this removes the dull skin and the dead cells in the scars that show as stretch marks. Will also help your back acne with a skin brush gets rid of all the dead skin

3)Massage Vitamin E oil or cream on your stretch marks. Rub it into your skin after a shower.

4)Eat foods high in vitamins A, E, C. Also use supplements in addition to your diet that supplies you with these vitamins. These vitamins help form collagen - the supporting fibers in the skin.

5)Zinc - Eat foods high in this or use a supplement such as ZMA. This vitamin helps form collagen - the supporting fibers in the skin.
http://www.T-Nation.com/readArticle.do?id=459250

6)EFA’s (Essential Fatty Acids), help make cell walls. Essential fatty acids can be found in many vegetables, vegetable oils and fish oils. If you don’t regularly eat these try supplementing your diet with them.

7)And obviously to combat both conditions the most IMPORTANT ONE IS Drink LLLOOOOOTTTSSSSS of water! Make sure that you keep your skin hydrated!

Again best of luck with the program, get you all ready for next summer ![/quote]

Believe it or not I do most of that, I just took a picture when a few spots had risen one day. Usually the bacne isn’t anywhere as bad as that, thanks for all the advice though. I might have to try the cocoa butter everyone says that…

111

diet for 17th december: sorry i didnt do it yesterday but my internet went down all night.

9:54am - meal 1 - 3 scoops Metabolic Drive Complete, 1 cup blueberries, 1 cup strawberries, 2 medium oranges

12:40pm - meal 2 - 1 1/2 Surge recovery

1:30pm - meal 3 - 5oz chicken, 2 scoops Metabolic Drive, 100g sweet potato, 1/2 cup celery

4pm - meal 4 - 150g prawns, 1 cup cucumber, 1 tbsp macadamia nut oil

6:15pm - meal 5 - 7oz sirloin steak, 1 medium tomato, 1 cup spinach

8:30pm - meal 6 - 150g prawns, 1 cup cucumber, 1 tbsp macadamia nut oil

10:15pm - meal 7 - 2 scoops Metabolic Drive Complete, 1 tbsp udo’s oil, 1/2 cup celery

112

well I know i was not told to, but i weighed myself this morning, and i have lost around 1lb…

113

Girlfriend told me to stop weighing myself, she’s always right. No more weighing now, scales are broken anyways.

114

Ok due to time restraints today i haven’t been able to update till now but here you go:

9:15am - 3 scoops Metabolic Drive, 1 cup blueberries
9:50am - 1 cup strawberries, 2 medium oranges
(didn’t have enough time to eat my strawberries and oranges and was going to take them to class, but class was cancelled so i walked back home and finished them off!)

11am - 2 scoops Metabolic Drive, 2oz chicken
1pm - 3oz chicken, 100g sweet potato, 1/2 cup celery
(again, didn’t have the time to eat it all in one go, so i had to wait until my exam was over and finish it off)

2pm - 150g prawns, 1 cup cucumber, 1tbsp macadamia nut oil

5pm - 150g prawns, 1 cup cucumber, 1tbsp macadamia nut oil

7pm - 7oz salmon, 1 medium tomato, 1 cup spinach, and about 3 forkfuls of baked beans :slight_smile:

Exams went shitty by the way, well… not perfect, and anything non perfect is shitty :stuck_out_tongue:

115

Diet for 18th december

9:15am - 3 scoops Metabolic Drive, 1 cup blueberries
9:50am - 1 cup strawberries, 2 medium oranges
11am - 2 scoops Metabolic Drive, 2oz chicken
1pm - 3oz chicken, 100g sweet potato, 1/2 cup celery
2pm - 150g prawns, 1 cup cucumber, 1tbsp macadamia nut oil
5pm - 150g prawns, 1 cup cucumber, 1tbsp macadamia nut oil
7pm - 7oz salmon, 1 medium tomato, 1 cup spinach, and about 3 forkfuls of baked beans :slight_smile:
10pm - 2 scoops Metabolic Drive, 1 tbsp Udo’s oil, 1/2 cup celery

NOTE: thats the last of the Metabolic Drive! ACK! and the new order doesn’t come in tomorrow (Hopefully)

For breakfast i think i’ll go down to monster gym and have a ‘Monster Food’ instead, probably not as good as Metabolic Drive, but there is some pretty in-shape guys who drink it in there. I’ll just take along my blueberries, strawberries and oranges.

I better order a new Surge too, that stuff goes quick :frowning:

Back in for updates tomorrow, sleep time!

116

ok woke up today, went to the gym to train, had my breakfast there and waited about 40 mins ready to go

heres what I had to eat (7:30am) - 2 scoops monster food, 1 cup blueberries, 1 cup strawberries, 2 medium oranges

and then I TRIED to train chest…

I was unable to do it, my problem is that my right pectoral is almost numb, I can’t feel it doing any work during any chest exercises other than dips, all the strain is taken up by the deltoid on that side and the tricep.

I even went to the smith machine, loaded 30kg on the right pec to try and work out, and 10kg on the other side to just maintain it (it’s already bigger). Aaand guess what? All the strain was STILL on the left pec, what the fuck.

It is pissing me off so much now,I haven’t had a decent chest workout in ages and its my favourite part to train.

I’m going to try and see a therapist as soon as, this is fucking me off BIG TIME.

117

tomorrow i think ill just do weighted dips to train chest (works both pecs evenly) and do my biceps.

118

Seeing a nerve touch & reflexolgist tonight at 6pm, guys at monster gym highly rate him too.

10:45am - 5oz chicken, 3 scoops N-Large, 1/2 cup celery, 100g sweetpotato.

Running out of Metabolic Drive sucks :frowning:

119

Stop doing uneven weights.
I forget the scientific reason but you body will naturally catch up if you keep reminding it its meant to be even.
Just start with flyes with 3kg for 10 4kg for 10 etc etc
See if you can make progress that way.
Then do dumbell bench press ONE HANDED, do the weak side 1st then match it with the strong side.
Hope it works out for you, if all else fails go get a massage :))

120

Hi, im a final year physio student and not a big expert YET! (I will be some day! One hour of study a day will make you good in three years etc etc…according to eric cressy!) but have u tried taping ur scapula to keep ur shoulder blades set into place? its a pretty easy strapping technique and will promote a good technique also. I havent assessed you but im thinking right pec is internally rotated and maybe abit tight so ur scapula is gonna be either pulled up or out. This can also be due to weak serratus anterior muscles.

You might need to drop the weights and go for excellent form or in rehab setting, i like to use dumbells rather than bar as it ensures both have balanced weights.

As i said tho, im not an expert yet but its an option to see if it makes a difference.

Also let us know how u get on with that therapist!