Hi Guys, its the 31st December 2009 and this is when Im starting my new training and diet log until 2 May 2009 when I go on holidays to Mexico. I figure that by keeping a log and posting everything I will not only be honest with myself but also be able to avail of advice from others.
Christmas is just over and I can feel by gut and back fat wobble so Im on a quest to get as lean as I can. Im giving up alcohol for as long as I can or keeping it to a moderate intake. I have two prolapsed discs in my neck whiich often leaves me bed ridden for a couple of days so Ive decided that Im going to keep my legs trained as heavy as I can but my upper body is gonna have to be trained lighter in order to avoid injury.
I will get pictures taken tonight of my current physique and post them tomorrow. This thread will be continous as I plan to use it as my own training log and diet, hopefully it wont be one of those threads that fizzles out.
Anyway post away and feel free to comment.
Im currently 14 stone 6, which for the americans is 202lbs , 5’10 and youll have to guesstimate from the pics what body fat I am. For the first four weeks Im following an lower/upper split twice a week as will be detailed below. For the first two weeks I will follow a very restrictive diet to get the ball rolling and after that I will make adjustments.
31/12/09
Meal 1 - 10.00am - 3 egg whites, 2 whole eggs, teaspoon of milk, 1 fish oil tablet, 1 glucoasmine tablet, 2 xedra cut (fat burners), 1 tesco multi vitamin. 1 Pint of Water.
Meal 2 - 12.30 - 1 Cup boiled broccoli, 2 Mince Beef Patties, 1 Fish Oil Tablet, 1 Pint of Water
1.00 pm Pre-Workout - Zma Tablets (Usn), Bcaa (USN), 5g creatine tablet, 2 xedra cut tablets
3.00 pm Post-Workout - 40g Whey Protein, 1 Small Banana, 5g Creatine, 20g Glutamine
Meal 3 - 4.00pm - 1 Large Cup Broccoli, 2 Pork Chops, 1 Fish Oil Tablet, 1 Pint of Water
31/12/09
Ok so first workout back after Christmas and my recurring neck problem. Weights were lowish but my lungs were on fire after the leg press - front squat super set.
Workout - Lower
A1 - Olympic Back Squat - 4 sets. 8@247.5lbs, 8@260lbs, 8@270lbs, 6@270lbs. Rest 2 mins.
B1 - Leg Press 4 sets, 12,10,10,10 @ 450lbs(200kg)
auper set
B2 - Front Squat (No lockout) 4 sets 15,15,15,10 @ 90lbs Rest 2 mins.
C1 - Barbell Lunges 1 set 12 each leg @ 101.25lbs, 3 x 10 @ 90lbs.
D1 - Seated Calf Raise - 6 @ 12 @ 150lbs. 1 min rest.
Total Workout time 70 mins. Pretty shattered after the end of it with a really good sweat built up.
31/12/09
Meal 4 - 7.30pm - 1 Large Sirloin Steak, Large Cup of Brocolli, 1 Fish Oil Tablet
Meal 5 - 11.30pm - 1 Tin of tuna in sunflower oil, 50g cashew nuts, 3 zma.
1/01/10
Meal 1 - 10.00am. 2 whole eggs, 3 egg whites, splash of semi skimmed milk. 1 glucosamine tablet. 1 fish oil tablet. 2 xedra cut. 1 multi vitamin. 40g whey protein powder.
My legs are in agony already this morning from yesterdays session, especially the area around my knees and glutes also getting sore from the leg presses. Took photos last night and will upload today. I tell you the photos dont lie, i thought I was in better shape than I was, but the photos bring home the work that needs done! Also in correction to my first post as Im sure you all noticed my holiday is meant for Mexico 2010 (not 2009).
Ok so reluctantly here are the pics. You may notice a slight slump in my stance, this is due to my neck still being sore. Apologies if the pics are not portrait format, still coming to grips with uploading photos.
Ok so reluctantly here are the pics. You may notice a slight slump in my stance, this is due to my neck still being sore. Apologies if the pics are not portrait format, still coming to grips with uploading photos.
1/1/10
Meal 2 - 1.00pm Two pork chops, 1 cup broccoli, 1 fish oil tablet.
Pre Workout - 2 xedra cut, 3 zma, 3 bcaa, 5g creatine.
Post Workout - 5g creatine, 40g whey protein, 20g glutamine, 150g pineapple, 3 bcaa tabs
Workout - Upper
A - Flat DB Bench - 4 sets. 10,8@96lbs, 8,8 @76.5lbs 60 sec rest
B - Bent Over Barbell Row - 4 sets. 12,8@168lbs, 8,8@158lbs. 60 sec rest.
C1 - Seated Cable Row - 4x12 @ 180
C2 - Incline Dumbell Bench - 4x12,12,10,10 @63;bs - superset 60 sec rest
D1 - Barbell Close Bench 2x12,10 @ 135lbs, 12,10@112.5lbs
D2 - Barbell Drag Curl, 2x10@67.5lbs, 2x10@57lbs - superset 60 sec rest.
30 min cardio. 8.0 % incline. 3.2 mph
Meal 3 - One tin of tuna, 50g cashews, 1 fish oil.
01/01/2010
Meal 4 - 7.30pm - Pork Brisscans, (about two pork chops), 8 asparagus tips. 1 pint of water.
01/01/2010
Meal 5 - 10.30pm - 200g Mince Meat Patties, One fish oil Tablet.
02/01/2010
Legs are in total agpony today can barely walk. Anyone any tips for severe doms? Dont know how Im gonna deadlift tomorrow!
Meal 1 - 10.00am = 3 egg whites, two whole eggs, 40g whey protein, 1 fish oil tablet, one glucosamine tablet, one multi v, 2 xedra cut, 5g creatine.
01/01/2010 -
Meal 2 - 1.30pm. One tablet fish oil, 8 asparagus tips, 8 meat balls. 2 xedra cut. 1 pint of water.
01/01/2010 -
Meal 3 - 4.00pm - 40g whey protein, 1 fish oil tablet
Meal 4 - 6.30 pm - 130g turkey bacon
Meal 5 - 9.00 - 200g chicken, mixed veg. 1 pint of water
[quote]scotthenry525 wrote:
Legs are in total agpony today can barely walk. Anyone any tips for severe doms? Dont know how Im gonna deadlift tomorrow!
[/quote]
A little bit late now, but for future reference if you are doing legs for the first time after a lay off, have an ice cold bath as soon after as you can (within 20-30mins of your workout).
It doesn’t have to have ice added, but just fill a bath with enough cold water to cover your legs/hips when sitting in it. Stay there for 15-20mins…yes it will not be pleasant, but gets easier after the first few mins. Have a clock next to you and read a book to take your mind off of the pain! Trust me it works.
It’s a question of whether you prefer 15 mins of pain or 2 days of agony not being able to walk/sit/stand? There’s a reason rugby players and Paula Radcliff get in wheelie bins of iced water after matches/races.
03/01/2010 -
9.00am Meal 1 - 4 egg whites, 2 whole eggs, splash semi skimmed milk, 40g whey protein, 1 fish oil, 1 glucosamine, 2 xedra cut, 1 multi vitamin.
12.00am Meal 2 - 1 Large chicken breast, 1 cup broccoli. 1 Fish oil tablet.
Lift and Est thanks for the advice, Ill give that a go today if I can manage to deadlfit. Deadlifting always leaves me with serious doms in the back. Think Ill give a cold shower in the gym ago as the bath option is out as I dont have a bath.
03/01/2010/ -
Meal 3 - 3.00pm - 140g turkey bacon, 1 fish oil tablet, 2 exdra cut, 1 pint of water, 75g plain cashew nuts.
03/01/2010 -
Meal 4 - 5.00pm - 1 beef pattie, 1 cup broccoli, 3 zma, 3 bcaa, 5g creatine. 1 pint of water.
Weight session was pretty crap, wasnt really in the mood and delayed it all day. I was still sore from the other lower session and as a reuslt couldnt get into the groove or lift decent weights, combination of it being mental and struggling for range of motion and balance. Prob should have left it another day but reckon id stuill be sore so wanted to get some training in.
A1 - RDL - 4 Sets 10,8,8,8@ 293lbs
B1 - Goodmorning - 4 sets 12/15/15/15 @ 90lbs superset
B2 - Seated Leg Curl - 4 sets , 13,10,10,10 @ 113lbs - 60 sec rest
C1 - Lying Leg curl - 55kg/ 10 / 10/25kg single leg (trying to get better rane og motion), 11/10 @ 55kg back to double leg
C2 - Calf Raise Machine - 65kg @ 26/25/20/20/15/20
D1 - Standing calf machine 80kg /12/12 - 60 sec
Poat Workout - 40g whey protein, 20g glutamine, 5g creatine, 3bcaa, 150g pineapple
8.00pm - Homemade chicken and ham pie with mashed potato topping (my one starhcy carb every fourth day, at the miniute). One pint of water.
04/01/2010 -
Tried the contrast showers on my lower back yesterday after the weights session and there is nowhere near as much doms as usual in my lower back, but then again the weighs yesterday were not very heavy. Given that Im trying to get rippsed and I feel this will be best achieved by being able to move more, I ve figured that I may change to once a week on legs to save me hobbling about all week, in general I suffer from doms badly in my legs.
Meal 1 7.30am - 4 egg whites, 2 whole eggs, splash semi skim milk. 1 fish oil, 1 glucosamine, 40 whey protein, 20g glutamine. 2 exdra cut. 1 pint of water.
Meal 2 10.30am - 1 fish oil tab, 130g bacon medallions
Meal 3 1.00pm - 1 fish oil, 2 xedra cut, 1 cup broccolli,1 bef pattie, 50g cashew nuts, 1 pint water
Meal 4 - 5.00pm - 1 cup brccoli, 1.5 chicken breats, 50g cashew nuts.
