RockAndRummbles - Journal 09, the road to summer 2010

[rockandrummble]

This year i'm looking at finally getting back into shape, and transforming my body from flab to fit and buff. I used to have some decent muscle from rugby but got slack, the saying 'get fit, get paid, get laid' comes into my head.

Goal: To build through the winter and rip for next summer with a full set of abs (DEC 09 - JAN10)

Long Term Goal: To be an animal in the gym

I've been lifting on and off but nothing intensely serious, untli now.

I will be lifting 5 times a week with 3k runs 3 to 4 times a week in the mornings to keep fat at bay.

Had another log but took off on the wrong foot so i thought a clean slate with a correct approach is needed.
Age: 21
Weight: 85kg (approx 185lbs)
Height: 180cm
BF %: 18 (only have a crappy scale bf% reader)

I will be taking in to begin with
2000 calories (roughly)
230g protein
230g carbs
50g good fats
1 x cheat meal a week (love my gourmet burgers)

calories will be increased when hunger increases,

Some photos to get a start point. Below is at my worst november 08

http://i31.photobucket.com/albums/c361/mr_skeg/081114-1.jpghttp://i31.photobucket.com/albums/c361/mr_skeg/081114.jpg

Some more recent (March) But i havent really changed so I will use these as starting pictures.

http://i31.photobucket.com/albums/c361/mr_skeg/progress%20pictures/backdoublebiceps.jpg

http://i31.photobucket.com/albums/c361/mr_skeg/mostmuscular.jpg

http://i31.photobucket.com/albums/c361/mr_skeg/progress%20pictures/bicep.jpg

http://i31.photobucket.com/albums/c361/mr_skeg/progress%20pictures/calve.jpg

http://i31.photobucket.com/albums/c361/mr_skeg/progress%20pictures/frontdoublebicep.jpg

http://i31.photobucket.com/albums/c361/mr_skeg/progress%20pictures/thigh.jpg

an example of how i will log my days (just filled in with anything)

630 wake up
----
Morning Cardio
Treadmill 3km @ 11kph
Light Stretching befor and after
----
800
1/2 cup oats with water
1 x whey
9 egg whites 1 yolk
banana

1000
chicken wrap
whole wheat tortila
singles cheese etc

1200
1 x tin of tuna
1 cup brown rice

1400
120g chicken
120g sweet potato

1600 Lift
Bench press #/#/#/#
Flys #/#/#/#
etc

1800
1 x 200g steak
1 x serving green veggies

of course my diet will be more strict and i do have it mapped out, if you do sub or read this youll find out later on. I will update this journal with graphs, pictures, moods, release steam, everyone usually asks when they see a transformation on what diet or workout they used, in a years time and thats the case ill simply refer them to this. A documented diary.

feel free to critique, show support, motivate or what ever. im fairly new to this site.

Im going to go rest over the weekend and prepare myself for monday.. day 1

Cheers

[rockandrummble]

DAY 1 - 20th April 2009

7.00am
1/2 cup of oats with water
1 x medium apple
1 x serving whey protein (egg whites were frozen argh!)

9.00am
90g tuna
1/2 cup long grain rice

11.00am
12" turkey and ham sub (Subway)
was on the run

1.00pm
Meal Replacement Shake

2.00pm
90g tuna
1/2 cup brown rice

3.00pm
Creatine Serving

4.00pmAfternoon workout (unit of measurement KG'S)
Smith Bench Press 4 sets - 60x15 65x12 70x10 75x8 1x80 + 3 half reps
Flys 3 sets - 15x15 17.5x12 17.5 x 10
Dips 4 sets - 8 8 5 4 (Free weight)
Incline Dumbell Press 15x15 17.5x12 20x10 20x8
Leg Raises on parallel bars - 2 sets x 15
Knee Raises on parallel bars - 2 sets x 15
Ball Crunches - 4 sets x 15
Weighted Crunch Machine - lvl6 - 4 sets x 1

workout time: approx 1 hour

5.00pm
Post Workout:
Creatine Serving
Whey Protein with water

6.00pm
200g beef
cup brown rice

8.00pm Before Bed
Whey Protein

calories - 2117
KJ - 8855
Protein - 206.3g
Carbs - 233.3g
Fat - 34.1g

Was limited to what I could have in meals due to an empty fridge and lack of preporation, but tomorrow will be better.

Felt I had a reasonabily good workout being day 1, clearly no strength left at all. Focused on form alot and figured I would target abs one day and obliques the other.

My gym doesnt have a free bar rack, just a smithy, but when my membership runs out ill jump into another gym.
Felt really strong on the smith bench with form but still reached failure at every set. At the end i thought ide give 80kg a whirl just to see how many i could do full, and half reps. Dips never used to be a problem but they certainly are now, hopefully in a month or so I'll be smashing them out

[rockandrummble]

DAY 2 - 21st April 2009
NOTE: ALL MEASUREMENTS IN WORKOUTS ARE IN KG

6.50am wake up
Feeling pritty good, a little sore from yesterday but not too sore to stop me from training biceps and triceps this afternoon.

7.30
9 egg whites 1 yolk
1/2 cup oats
1 whey protein

9.00am
90g (3oz) tuna
1/2 cup brown rice

11.00am
90g chicken breast
1 x low fat wholewheat wrap
1 x low fat singles cheese
20g lettuce
1 x tbs mustard

1.00pm
Meal Replacement Shake

2.30pm
90g tin of tuna
1/2 cup brown rice

3.30pm
1 x Creatine serving

----
WORKOUT
Bicep Curl - 12.5x15 15x12 15x10 / 17.5x6 drop set to 15x2
Tricep Extensions - 6x15 8x12 8x10
EZ Bar bicep curl - 25x15 30x12 35x10.5 30x8 felt strong on the last set, thought ide push myself and test my
boundaries hence the 10.5 reps
Bicep Machine - lvl6 (possibly 30kg) to failure 3 sets
Super-set - wrist curls x 15
Tricep Cable Pushdowns - lvl8x15 lvl9x12 lvl10 x 10

ABS
Oblique Crunch 3 x 15 each side
Heel Touchers 3 x 15 each side
Side Bends 17.5x15 each side 3 sets
----

Workout took alot longer then i anticipated, not as pumped as i felt i should of been, i think maybe I will increase the intensity and drop the weight a litte saving a big set to the end, try and fatigue those muscles as much as possible

6.00pm
200g lean steak
1 serve mixed vegetables
1 egg fried
whey protein

8.00 befor bed
1 x wholemeal toast
tbs peanut butter
whey protein

ate WAY MORE then i anticipated , desperately waiting for pay day to do some serious grocerie shopping

Cals - 2156
Fat - 49
Protein -266
Carbs - 151

Still trying to eat clean, and large, i really want to pack on as much muscle as i can during the winter mid this year, it'll make cutting a whole lot easier

also thinking about jumping on the plasmajet band wagon. Might do a little more research on this

[rockandrummble]

DAY 3 - 22nd April 2009
NOTE: ALL MEASUREMENTS IN WORKOUT ARE IN KG

Chest still a little sore from monday
bi's and tri's not as sore as i expected
might take the day off, still a little sore and would like to rest
so i can deliver quality workouts.

Next week I will be doing 3 x 20 minute moderate inensity interval training in the mornings


7.30am
1 x whey protein serving

8.00am
9 x eggwhites
1 x yolk
1 x pieced of shaved ham diced
1/4 tomato diced
(ALL SCRAMMBLED)
1/2 cup oats with water

10.30am
Chicken wrap
100g chicken breast grilled
1 x singles low fat cheese
1/2 cup lettuce
tbs mustard

12.30pm
Meal Replacement Shake

2.30pm
Chicken wrap
100g chicken breast grilled
1 x singles low fat cheese
1/2 cup lettuce
tbs mustard

4.30pm
peanut butter sandwhich

7.30pm
200g sirloin steak
2 cups of beer battered chips
2 cups of colslaw
2 cups of pasta salad

Calories - 2488
Protein - 227
Carbs - 194
Fat - 83

Pritty piggish day, was a recovery, and grocerie shopping tomorrow! cannot wait.


9.30pm
Whey Protein

Was an average day, hopefully tomorrow I will feel 100% to attack the gym and do shoulders and a bit of cardio. BRRRRRRING IT

[rockandrummble]

Day 4 - April 23rd 2009

For some reason feeling a little nauseous, the creatine I am using is from some months back and did nothing but sit in a cupboard, I always feel nauseous when using creatine monohydrate. Either way, its putting a negative on my condition and I will cut it off for now until I seek other advice. I drink at least 3 - 4 Litres a day and eating clean as above.

A pre-trainer could be on the cards, something to give me energy during my workouts.

[rockandrummble]

DAY 5 - 27TH April 2009 - CHEST
NOTE: ALL MEASUREMENTS IN KG'S

7.20am wake up

8.15am
9 x egg whites
1 x yolk
1/2 cup oats

9.15am
2 x wholegrain bread
1 x tbs Peanut Butter

11.15am
90g tuna
1/2 cup brown rice
1 x medium apple

12.54pm
1 x low fat yoghurt
12 almonds

2.30pm
90g tuna
1/2 cup brown rice

4.00pm workout
I tried beating last weeks session how ever the order was a little different doing dips after bench and flys after. Overall I think it was a good improvement for a week. Aimed for a lower rep range also.

(top line last weeks)
Bench Press Smith
60x15 65x12 70x10 75x8
65x12 70x12 80x8 80x4->drop set to 60x5

Dips
8 8 5 4
10 10 7 9

Flys
15x15 17.5x12 17.5x10
17.5x9 15x12 15x12 (this week was after bench and flys)

Incline Dumbell Press
15x15 17.5x12 20x10 20x8
17x12 15x8 15x8
superset with 5 chowgar push ups

Session:40minutes
Breaks: 1 - 2 minutes

I felt completely fatigued afterwards. I was even having small twitches and spaz's

5.20pm
1 x Whey Protein
Bowl of pasta

8.00pm
Whey Protein

Bed

[rockandrummble]

Week 2 - Tuesday 28th April 2009

Hours of Sleep - 9 hours

8.00am
9 x egg whites
1 yolk
1/2 cup oats with water
1 x whey protein
1 x medium banana
1 x flaxseed oil tab

10.30am
1 x medium tub yoghurt
12 natural almonds
90g tuna
1/2 cup brown rice

11.30am
2 x wholegrain bread
1 x tbs peanut butter

12.30pm
Meal Replacement Shake

2.30
90g Tuna
1/2 cup brown rice

4.00pm workout
----------
Bi's & Tri's
note: KG's
Ez Bar Bicep Curls - 30x12, 35x8, 30x10 + 2 negatives
Overhead one arm tri ext. - 7x12, 8x12, 10x10
One Arm Preacher Curls - 12.5x12, 15x8, 15x5
last set superset - hammer curls 12.5 x 5
Cable Pushdowns - n/a machine was taken and had to improvise something cronic

ABS
Reverse Crunches 3 x 12
Leg Raises 3 x 12

Treadmill - 1km -150m @ 5kph -> 350m @ 11kmph x 2
10min

Felt a good pump afterwards, again focused on form, looked foward to smashing down some food afterwards though.
----
5.30pm post workout
200g Lamb Cutlet
1 cup green beans
2 x wholegrain bread
1 x whey protein

9.00pm
2 scoop whey

9.15pm
BED
-----
Calories - 2453
Fat - 74
Protein - 248
Carbs - 187
-----

A fairly good day, was really focusing on eating and smashing out my training. Overall I am really trying to eat a whole heap of good foods and get those calories up the right way. If i want to cut, i have to have something to cut down to. Otherwise I will just look like a diflatable balloon. I'm already looking foward to a 4 week progress shot.

[rockandrummble]

Week 2 - Wednesday 29th April 2009
note: all measurements in metric, g, kg

8.00am
1/2 cup oats with water
9 egg whites 1 yolk
1 medium banana
2 x scoop whey
1 x flaxseed oil tab

10.00am
1 x peanut butter sandwhich

10.40am
1/2 cup rice
60g chicken breast
1 x medium banana

1.30pm
180g tuna
----
4.00pm - Work out
THE CARD GAME - Legs
1. Set a timer to 20minutes
2. Shuffle Cards
3. 4 different suits = 4 different exercises
4. Number = Number of reps
5. Pictures = 10reps
6. Ace = 11reps
7. Joker = 21reps of previous exercise
8. Pick a card one after the other when the sets are completed

HEARTS - Leg Press 200kg
Diamonds - Box Jumps
Clubs - Sumo Squats
Spades - Lunges

NO REST

Thought this was an awesome way to really get my legs into action, no rest and continuous work. Legs were tremmbling towards the end. You can also use this on other body parts, split parts etc.
----
5.00pm
1 x serve of whey

7.00pm - STEAK NIGHT (At my local pub all you can eat salad bar)
200g Sirloin Steak
2 cups of mixed salad
2 cups of coleslaw
2 cups of hot potato chips
2 cups of potato salad

9.00pm
1 x serve of whey

10.30pm
Bed

Calories - 3248
Fat - 92.3g
Protein - 271
Carbs - 296

Another wednesday steak night, normally ide have wednesday off but trainer had to slot me into a last minute spot.

Went ballastic at dinner. So good

[rockandrummble]

WEEK 3 FORECAST - Introducing Cardio

Goal Review - To develop lean muscle and lose fat over a 12 week period. After I will revise results and decide on a cut or bulk.

Week 3 is around the corner and this will be the agenda, feel free to critique.

Calories - 2200
Protein - 230+
Carbs - 230
Fats - 50

Cardio Low Intensity (will shift and change over a 12 week cycle)

Monday - Chest - Abs
Morning Cardio 45min low intensity
Smith Bench Press - 3 x 8 - 12
Dips - 4 x failure
Flys - 3 x 8-12
Incline Dumbbell Press - 3 x 8 - 12
Lying Leg Raises 3x15
Reverse Crunches 3x15
Ball Crunches 3x15

Tuesday - Cardio, Legs - Obliques
Squats - 4 x 8-12
Standing Calf Raises - 4 x 8-12
Seated Leg Press - 4 x 8-12
Leg Extensions - 3 x 8 - 12
Leg Curls - 3 x 8 x 12
Oblique Crunches 3 x 15
Waist Twists 3 x 15
Heel Tappers 3 x 15

Wednesday Cardio - Shoulders
Morning Cardio 45min
Shoulder Press 4 x 12
Side Laterals 3 x 8-12
Back Flys 3 x 8-12
Bent Laterals 3 x 8-12

Thursday - Back - Abs
Pull ups 4 x 12
Bent EZ Bar Row 3 x 8-12
Inside grip lat pull down 3 x 8 - 12
Shrugs 3 x 8-12
Lying Leg Raises 3x15
Reverse Crunches 3x15
Ball Crunches 3x15

Friday - Cardio Bi's & Tri's
Morning Cardio 45min
EZ Bicep Curls 4 x 8-12
Tricep Extensions 4 x 8-12
One arm preacher curls 3 x 8-12
Cable Pushdowns 3 x 8-12
Oblique Crunches 3 x 15
Waist Twists 3 x 15
Heel Tappers 3 x 15

[rockandrummble]

wow, the past few weeks for me have been shocking. Catching a nasty virus and out of action for quite sometime. Now that the coast is clear it's time to get back into action.

It's been some time, and tonight I will throw new starting pictures up with better lighting. Looking foward to getting back into it again.

[rockandrummble]

Yesterday I did an hour cardio in the morning then weights and a bit more cardio at night,

definately felt it this morning, feel a little drained, to the fridge I go!