Beer's..getting back to the pack on training journal!

[wabeer1]

Originally Posted by crazd122

Keep going bro!

Thanks mate - just the start of good things!

[wabeer1]

Originally Posted by nwskier

great shoulder workout!

slow-digesting/releasing proteins b4 bed time for the win!

supps look good, keep rocking out.

Thanks Tim - need the additional supplement boost given what I am trying to rebuild. Diet is key at the moment and this seems to be ok. I think I am now ready to take it to a new level after a couple of weeks of average gains.

[wabeer1]

Weight: 159lbs (74kg)
Workout Time: 45 min & 10 minutes abs

Energy Level:
4/5 In the zone to trial new things.

Notes:
Getting colder in the mornings and missin the heat.
Introduced Deadlifts and major focus is on technique, no belt and nothing too heavy. Have not done this excercise in years and faced the challenge on. Felt good and glad that have already mastred technique.
Feeling really hungry the whole day even though been stuffing my face with food.

Excercises:
Chin-ups 3 sets to max (close grip) - thanks Tim for the tips - minor pinch still
Dead Lifts 5 Sets X 80kg
Seated Row Machine - wide grip E Bar(5 sets, reps: 10, 6,6,6,15)
Lat Pulldown reverse close grip & front widegrip. as a superset (5 Sets, reps 10,6,6,6,15)

Big Ab session as well.

[wabeer1]

Wednesday - 13 May 2009

Cardio and Abs (30 minutes rower & 15 minutes abs).



T'mrw, Legs..looking forward to them and squats..

[wabeer1]

Thursday 14 May 2009 - Legs
Weight: 75kg 165lbs
Workout Time: 45 min

Energy Level:
4/5 - Mood and energy good and hyped up the fact that I actually enjoy training legs

Notes:
Running late for the gym again - what is wrong with me this week...
Similar intensity to last week and resistance all good. No improvement in strenghth yet.


Excercises:
Squats 5 sets (100kg 220 lbs @ 12 reps, 120kg 264lbs x2 @ 8 reps & 130kg 286lbs @ 6)
Smith Machine (toes pointing outwards) squats 5 sets (120 kg 220 lbs @ 8 reps x 4 sets)
Leg Extension drop sets (tempo 4 sec extn, 1 sec hold, drop for another 10)
Seated Leg Curls drop sets (tempo 4 sec extn, 1 sec hold, drop for another 10)
Calf raises 5 sets 8 reps (100kg /220lbs)

Looking forward to Chest tm'rw and some abs..missing training them, how sad is that!

[Quickxi]

looks like we both had legs today and both get chest tomorrow! Nice numbers on thos squats!

[nwskier]

Originally Posted by wabeer1

Thanks Tim - need the additional supplement boost given what I am trying to rebuild. Diet is key at the moment and this seems to be ok. I think I am now ready to take it to a new level after a couple of weeks of average gains.

Originally Posted by wabeer1

Chin-ups 3 sets to max (close grip) - thanks Tim for the tips - minor pinch still
.

no problem! glad it's working for ya. that's what this site is for- sharing tips/information.

Originally Posted by wabeer1

Excercises:
Squats 5 sets (100kg 220 lbs @ 12 reps, 120kg 264lbs x2 @ 8 reps & 130kg 286lbs @ 6)
Smith Machine (toes pointing outwards) squats 5 sets (120 kg 220 lbs @ 8 reps x 4 sets)
Leg Extension drop sets (tempo 4 sec extn, 1 sec hold, drop for another 10)
Seated Leg Curls drop sets (tempo 4 sec extn, 1 sec hold, drop for another 10)
Calf raises 5 sets 8 reps (100kg /220lbs)

Looking forward to Chest tm'rw and some abs..missing training them, how sad is that!

up to 165lbs now ey? good work mate! Nice job with those squats. Progress pics are looking great lately - you seem to be adding some lean mass and definition. Good job.

[wabeer1]

Originally Posted by nwskier

no problem! glad it's working for ya. that's what this site is for- sharing tips/information.

Thanks Tim - really appreciate your support and information sharing, sometimes training needs to be refereshed to allow for progress.

up to 165lbs now ey? good work mate! Nice job with those squats. Progress pics are looking great lately - you seem to be adding some lean mass and definition. Good job.

Cheers - the food element side is huge at the moment, allowing for at least 120g+ of protein a day. Think I am like eating 6-8 times a day and body is now responding well. Thinking got to pack at least another 7lbs on in coming months.

Sounds kinda sad but love training legs and look forward to it every week. I just don't understand why so many people don't.

[wabeer1]

Weight: 165lbs (75kg)
Workout Time: 45 minutes

Energy Level:
5/5 Feeling alot stronger given no fitness this week

Notes:
Gonna smash bench mentality!!
Actually felt like I am returning to my former form - its been like forever that I have I abandonded this regime for some fitness drive..good times as back and can only improve from this point.

Exercises:
BB Bench
Warm Up 85kg /187lbs X8, 90kg/198 x15!!!, 100kg/220 x8!!!!, 100kg/220lbs x6 - back to the old days again..whoo!!

Smith Incline
4 Sets - 60kg / 132lbs - plus bar x6

BB Decline
4 Sets - 70kg /154lbs - plus bar x6



Other stuff & Week Comment:-
Diet today - way too much appetitie and big surge in junk food intake - well gotta have a bad day once in a while. Finished the day off with too many beers as well...

BF & Measurement update: dropped another 1% (6.50% YTD) and now at 8.50%. Mass has increased by 3kg / 6.6lbs in 3 weeks..all due to food and restructures in protein and carbs (introduced more fuel to the mix). Seeking for another 6.6lbs in coming months and will need to monitor this closely.

Body still has some minor niggles - shoulder is still not 100% but good enuff to support the mass drive.

Actually missing running as it loosens the body and I get lower back pain if I don't run for at least a week .

Beta Alainine - no benefit yet and hate the 'tingling sensation'. AAKG & Creatine are starting to kick in...faster recovery time and feeling heaps stronger.

Next week - fitness will make a return as body feels like its recovered.

[wabeer1]

Originally Posted by Quickxi

looks like we both had legs today and both get chest tomorrow! Nice numbers on thos squats!

Thank mate - trying to grow the ol legs a bit, especially hammies.

[nwskier]

^ great workout Piero! awesome to see you returning to your 'former' form! bench is looking good mate. much more to come!

[wabeer1]

Originally Posted by nwskier

^ great workout Piero! awesome to see you returning to your 'former' form! bench is looking good mate. much more to come!

Thanks Tim - it's great to get the momentum going again and think training is going from strength to strength. Next week should be an improvement on last weeks figures.

[wabeer1]

Week 17 Arms
Weight: 166lbs (75.3kg)
Workout Time: 40 min & 10 minutes abs

Energy Level:
5/5 - Pumped from a week without fitness and fully charged on food (upping protein, carbs - you name it, I am eating it!!)
Beta Alanine and Creatine are starting to bring more energy to the mix

Notes:
Ran a very tight training schedule - 1.15 wk out done in 40min - marginal recovery and no talking or mucking around - serious stuff today
Why are fat people wearing spandex this morning in the gym..wtf is that all about - thank god I did not eat breakfast!

Excercises:
DB Hammer Curls 20kg /44lbs x 8 x 2 22.5/49.5lbs x8 , 22.5/49.5lbs x8 , 22.5/49.5lbs x6
DB Preacher Ezy bar + drop set - 30kg /66lbs x 8 x 2 30kg/66lbs x6, 20kg/44lbs x13!!
Reverse Close Grip Grip Curls 35kg 77lbs x 8 35kg 77lbs x 8 40kg 88lbs x 6
Close Grip Curls 40kg 88lbs x 6 40kg 88lbs x 6 40kg 88lbs x 8 (really overloaded!!)

Dip 5 sets to max (about 20 odd)
Close Grip Bench & Skull Crusher Super set... 37.5kg 82.5lbs x 8, 40kg /88lbs x 6, 40kg /88lbs x 6 , 40kg /88lbs x 6 - totally fatigued and matched last weeks effort given time restraints!
Pushdowns and reverse grip pushdown (4x8 reps)

Totally fatugued and puffing out from training - ONE GREAT WORKOUT and TP is matching my peformance!

Abs trained really hard - more focus on weights and medicine ball this week

T'mrw - back and deadlift week 2 - can't wait!!

[wabeer1]

Back Day
Weight: 75.3kg!!
Workout Time: 50 min & 10 minutes abs

Energy Level:
5/5 - Beta Alanine, AAKG & Creatine really stepppin up energy & recovery!!

Notes:
Deadlifts technique still a work in progress excerise - capping weight.
Massive Ab session!!
Explosive sets and nominal recovery time - this Beta Alanine stuff is great (will comment later on re pre-workout combo)
Chin ups of the menu - shoulder just can't support it in any form (unlike like last week!!)
Arms feeling a bit sore.


Excercises:
Seated Row Machine (4 sets, reps:8, 6,6,6) & Drop Sets (15,13,13) - ouch!
Lat Pulldown reverse close grip & front widegrip. as a superset (5 Sets, reps 10,6,6,\,15)
Bent over rows 93.5lbs/ 42.5kg (3 Sets x 7 reps) & 45kg 99lbs x 6 reps (improvement)
Deadlifts 70kg x 4 sets - remaining on this weight until body and technique is conditioned.

Abs - heavier medicine ball workout & return to boxing tonight.

[nwskier]

I like the set up with the notes, comments and exercises.

Good workouts, too!

[wabeer1]

Thanks Tim - workout and even journal writing, always time poor!
Feeling sore and tired from the past few days.

[wabeer1]

Cardio and Boxing

Morning = 30 min cross trainer and 20 minutes abs
Evening = 2 hours Boxing training (1.5 hrs bag work)

Body is sore and t'mrw Chest I'm thinking.

[wabeer1]

Weight: 75.4kg

Energy Level:
3/5 Mind willing body sore from boxing..

Notes:
Bench still a major focus but arms and shoulders really sore.
Was contemplating legs but a small village centered around the Squat rack..wtf its like 7.30 in the morning and tumbleweeds blow through the gym at this hour!
Strength still improving!!

Exercises:
BB Bench
Warm Up 85kg /187lbs X12, 95kg/209 x10, 100kg/220 x6, 85kg/220lbs x14- to total failure!!

BB Incline
4 Sets - 80kg / 176lbs x8 (sore but still improving, Beta Alanine perhaps?)

Straight Arm Pullovers
(love this exercise but shoulder issue the other week meant that I had to back off)
4 Sets - 32.5kg / 71.5lbs x 8 reps

Machine Flys - 4 sets (8 reps) plus burnout set

Evening - Boxing training, technique 2.5hours, totally overloaded system!

Tm'rw legs...

[tras7]

Thanks for sharing your info P!

Tony

Originally Posted by wabeer1

This journal will gives insight on rebuilding a bigger & leaner body with an athletic focus still in mind. My training basically collapased in 2008 (due to injuries, a sporting focus rather than a weight focus and as a knock on effect - lack of motivation). 2009 has been my comeback year and hoping to kick it harder! 2008 wiped out most of my mass gains and an achievement in mass destruction! Dark days and never going to go back..

Anyway back on track....purpose of this journal will track progress, keep me motivated and advice/feedback is more than welcome - I am a sponge and always interested taking on board comments and advice - training is not a perfect science and no white coat & pocket protector for me!

Training is currently in Week 15 and up to Week 12 it was getting the basics right again 'Phase 1'. An intensive overhaul of training and nutrition meant that BF level reduced from circa 14% to 9.5% by April 2009. On the back of this ? chest (+4cm) (arms +2.5cm) and legs (+2cm) all grew. 1st phase of program was to get the basics right and get the body going again.

Phase 2 intends to take this to a new level..so lets start:

Key Objectives of Phase 2:
Build a bigger athletic based body
Increase strength and push limits more
Remain under 10% BF and hit 8% in leaner cut cycles
Maintain a healthy eating pattern
Keep fitness as a priority

Current Stats:
Height 5'10
Weight 159lbs
BF: 9.5%
Chest: 111cm
Waist 77cm
Arm: 36cm
Calves 42cm
Thighs 56cm

Weight Training Regime:
Time and intensity are key ? workouts completed morning and fitness in the afternoon (weekdays). With any program weight training reps will vary as with exercises. Most days only have max 1 hour to workout.

Abs are trained at every session Wednesday is a heavier day for them.

Split (Sample):
Monday:Back
Tuesday:Chest / Fitness
Wednesday:Abs / Fitness
Thursday:Shoulders
Friday: legs
Saturday:Arms /Fitness (optional)
Sunday: Free

Rep Range:
Rep range: 10, 8, 6, 6.
For a regular change will cycle: 12, 8, 8, 6, & 15
Exercises will also change regularly

All the above is a loose concept and open to change.

What went wrong in 2008:
- Shoulder Injury (rotator cuff- that old chestnut!!)
- Knee injury from overuse
- Running became No1 goal and mass just 'fell off'
- Paid no attention to diet

What are the biggest Challenges:
-Mass may be comprimised by boxing, running and other sports
-Don't have a big build naturally so gains are always going to be hard
-Track record of injuries

Whats working well:
Reasonable power to weight ratio and love going heavy!
Dedication to morning workouts and very regimental
A strong focus on good nutrition
Fitness is strong and will remain an integral part of this regime
A good balanced supplement base to compliment nutrition.

What about my meal plan:
6.15 pre-workout: L-Glutamine, L-Carnatine my prework out mix combination
7.45 Post- Workout: Protein Shake (BSN Syntha 6 - actually crave it!)
8.30 Espresso Coffee
9.00 Snack 1:Sugar free and low fat home made bircher muesli
9.45 Espresso time
10.30 Snack 2: 2-3 pieces of fruit, handful of wasabi peas or nuts
12.00 Lunch: tuna, chicken or meat with salad and veggies & 3 bolied eggs, piece of cheese (full fat & taste!), snack -healthy and unprocessed
4.30 Snack 3 :Protein Shake / Tuna or salmon
7.30 Dinner :1 large meat serving , heaps of veggies, salad (not shy to drizzle olive oil!!)
9.00 L-Glutamine (if body is sore or on fitness days) & Protein Shake

Let the games begin..

[wabeer1]

Originally Posted by tras7

Thanks for sharing your info P!

Tony

No problem Tony - my pleasure.

[wabeer1]

Weight: 75.3kg
Workout Time: 50 min & 10 minutes abs

Energy Level:
4/5 - Sore and tired but always ready to do damage..push through the pain barrier!

Notes:
In comparison to the rest of my muscle groups, strength lags a bit behind, perhaps due to the running and boxing load.
Gonna try to focus to improve strength and size. The reality is that I will never have big legs re running and boxing but they are relatively toned and in proportion with the rest of my body. Like everyone else, would like to have a couple of cm's here and there!
Very tired from the week but always smash out a good set on Fridays
Decided to up rep range this week to 8 from 6..something a bit different.


Excercises:
Squats 5 sets (100kg 220 lbs @ 12 reps, 120kg 264lbs x2 @ 8 reps & 120kg 264lbs @ 8)
Leg Extension drop sets (tempo 4 sec extn, 1 sec hold, drop for another 10)
Seated Leg Curls drop sets (tempo 4 sec extn, 1 sec hold, drop for another 10)
Calf raises 5 sets 8 reps (100kg /220lbs)
Leg Press (Feet close- new excerise introduced and liking it!!) 200kg/440lbs x 4 sets @ 8 reps.

Abs: more weight / medicine ball assisted excercises, focus is to grow these more and will be hiiting them even harder next week.

T'mrw - maybe a beach run but really bad weather forecast...

[nwskier]

nice squats dude, and weighted ab work FoR tHe WIN!

Hope you had a good weekend!

[wabeer1]

Week 18 Monday 25 May 2009
Shoulders:
Weight:Too scared..
Workout Time: 60 min


Energy Level:
2/5 - Slow start and nursing hints of a cold..hate hate cold weather

Notes:
Heavy weekend on the food front - back into a balanced food plan
Not feeling great but picked up my game during workout.
Was 3c this morning and body felt tight


Exercises:
DB Shoulder Press -25 kg x 12 , 27.5kg x10, 27.5kg x8, 30 x12!! (managed to burn this out given limited energy!)
DB Side raises 20kg 44lbs x 3 sets plus burnout set
DB Front raises 20kg 44lbs x 3 sets plus burnout set
Shrugs - 4 Sets 32.5kg - higher reps ans slowed tge process, need to focus on bigger traps - see how this goes.
DB UUpright Rows - 27.5kg x 4 sets @ 8 reps + 15kg burnout sets @12 reps
No time for abs and keeping weight training a priority.

No energy or time to train abs, might after work or just crash out.

[wabeer1]

Originally Posted by nwskier

nice squats dude, and weighted ab work FoR tHe WIN!

Hope you had a good weekend!

cheers - legs still an area for improvement. Gunning for better abs - got new groove with this. Went to see a concert on Sat night (Hunters and Collectors front man - Mark Seymour).

One of the best singers and an iconic Aussie bands of all time, one word awesome!Alot of damage on the weekend, beer, pizza and cakes - good for the soul and not abs.

[body_designer]

See that your latest meal plan is light on the carbs and doesn't seem to incorporate any after lunch. What are your nutrient ratios? Is this working for you or is it too early to tell?

[wabeer1]

Originally Posted by body_designer

See that your latest meal plan is light on the carbs and doesn't seem to incorporate any after lunch. What are your nutrient ratios? Is this working for you or is it too early to tell?

Hey A

Should have really updated the blog, diet has rec'd a major boost in carbs and protein of late, was running way too lean and in early April dropped too much mass. Basing protein intake at about 150-160g a day and several carb inclusions as well. Focus is still trying to stay lean but grow and balance has been fairly touch and go. With that said, have managed to stack on a bit more mass of late (3.4 kg) in approx 3wks. Still throwing around in my head some new meal plan ideas and will post later.

Trying to avoid the mass bulk and cut regime - still heavy into fitness so I need to support all this and also motivational issues would come into the mix.


On a different matter:-

This week training will be postoned..dreaded cold!! ...two steps forward one back!

[nwskier]

Rest up and get healthy! colds suck...

[chrimoor]

Hey Piero, you have done a great job tracking your progress and its really interesting to look at. Hope you are recovering from that cold I know how frustrating that can be. I was thinking about getting a glutamine and a creatine supplement when my Anabolic Halo runs out, trying to be more economical, Any suggestions?

Chris

[wabeer1]

Originally Posted by nwskier

Rest up and get healthy! colds suck...

This one has hit me for 6! Oh well need a break once in a while only positive insight...(I'II keep telling myself that).

[wabeer1]

Originally Posted by chrimoor

Hey Piero, you have done a great job tracking your progress and its really interesting to look at. Hope you are recovering from that cold I know how frustrating that can be. I was thinking about getting a glutamine and a creatine supplement when my Anabolic Halo runs out, trying to be more economical, Any suggestions?

Chris

Thanks Chris - feel free to use any of the systems an ideas - training is moving beast and got to keep it fresh to realise my benchmarks - other peoples systems (which I borrow) are easily tweaked and implemented.

The cold has really hit me hard, normally over it by now..most people have got it and a reminder that winter is upon us..bummer!

Supplements:

I went through a bit of a research excercise in early May as I retired the supplements I was using for the 1st phase of my training (namely Luekic & Aceytl L-Carnatine).

Totally understand the lack of value for money factor - you are like paying for some very clever marketing for some of these pre work-out mixes...I decided to make my own for the reason of knowing what quantity goes in and also getting better value for money:-

Before I work out I mix Beta Alanine, AAKG, with L-Glutamine (20 mins before hand):-
I take Creatine morn and at night.

Beta Alanine
Acarinone booster and basically provides you increase in strength and power - only side effect is a weird tingling sensation. I am on week 4 and have seen definite power and recovery gains, especially after week 3. Works very well in conjunction with creatine. Be sure that you take this on an empty stomach and not within 1 hour of protein as it will compete for absorption.

AAKG (L-Arganine)
Commonly found in most pre-workout supplements and just bought in pure form which is quiet cheap. As with Creatine you got to cycle off and on it and have noticed some major strength and mass gains. Crazy veins pop out after 20 minutes and looked hell pumped!

Kre-Alkalyn PH Correct Creatine (Tablets as I hate too many powders!)
Used creatine back about 10 years ago and found it very mariginal in results. Techonolgy and science advances years later decided to revisit. Definetely worth the extra money and have seen some great power gains . The above form of creatine is marketed 'get results without the bloat' and this statement for me holds true, also no need to load on it which is great. Quite simly a great find and has contributed to my recent power and mass increases.

L-Gluatamine
This has been the cornerstone of my mass presevation. I drive fitness as well as weight training really hard. On heavy days, I take 2-3 servings a day and have found recovery and prevented muscle tissue breakdown - my rock basically. Supplement in pure form tastes really awful and I use a flavoured one Labrada Gluta Lean Plus in grape flavour which has a grape chewing gum flavour, which is actually not too bad.

Possible supplements within scope:
Toying with adding Luecine to my post workout Protein Powder as this may assist with mass growth and recovery. Have read a couple of studies that support this claim. Also, Luekic was a great product to use and was the key ingridient (plus Beta Alanine).