TAMSIN and RALLY gonna get their sexy and swole on!

[tamsintyler]

Hiya everyone! This is going to be a joint journal between myself and Rallyum, our way of tracking our progress and putting down our thoughts along the way. Enjoy!

[tamsintyler]

TAMSIN

BACKGROUND INFO:
Growing up I was always the skinny kid, awkward and gangly. It didn't occur to me that it was possible to change my body shape. An injury in my left rotator cuff late 2007 forced me to start weight training to build up the surrounding muscles. With help, I started a rehabilitation training program, which has progressed to a serious full body workout program in the past few months to keep fit strong and healthy. And no more pancakes ass for me!

GOALS:
To be SEXXYYY!
My biggest goal now, since overcoming my rotator cuff injury, is to transform my body shape. The major areas being targeted for growth are legs and glutes, as well as maintaining shape and build in arms, abs and chest. I'm not aiming to achieve an overly muscular appearance, but nonetheless thicker, toned and well-shaped.

STATS:
Height: 160cm
Weight: 46kg

WORKOUT SCHEDULE:
Giving myself a good amount of rest between workouts, will change it up a little when necessary.

Day One: Legs
Day Two: Rest
Day Three: Upper Body
Day Four: Rest
Day Five: Legs
Day Six: Rest
Day Seven: Upper Body

SUPPS:
WPI
BCAAs
Calcium

[rallyum]

GOALS

- To be thankful of life and never forget how good it is AND can be! POSITIVITY is where it's at mofos!!

- To be a better boyfriend, brother and person in general. To be more giving to those that I love, never take them for granted and to generally start seeing and believing the good in people

- I need to STUDY more. No more half-assing, doing things last minute; I need to learn how to think instead of just memorising what I'm supposed to know or what's going to be tested. I'm in my final year of university and I don't fell like I've learnt a damn thing

- To stay injury free and overcome the niggling ones now. I've dislocated my left shoulder for a total of seven times and I have torn ligaments in my right ankle from my days playing rugby. Right now I'm having alignment problems with my lower back and spine and my shoulders ache almost everyday so yeah.. I'm not going to be a douche in the gym and let my ego get the better of me... just pinks dumbbells now FTMFW!!

And to be sWoLE and hyoooge


ABOUT ME

I really hate talking about myself because I feel like I haven't done much with my life but here goes. As a kid growing up I was always very athletic and pretty much excelled at any sport I was able to put my mind to. But the problem was I was never able to put my mind to things, I either got bored quickly or was told I'd never be good enough. It was usually more of the latter and I ended developing the attitude of if its too hard, never try.

I started getting more self conscious as I got into high-school because I was your typical skinny Asian kid, I looked gawky and gangly and I wasn't that smart to boot - don't get me wrong, I did do well in school but only because I had an awesome memory but I essentially had nothing going for me. Things started to change for me when I started getting into more team sports: cricket, rugby and basketball and that's when my confidence started to grow. It eventually got out of hand and I became a real douche but it was something that needed to happen and it made me believe in myself. This is about the time I started to train, half because I wanted to get better at sports but more so because I wanted to get it on with the girlies, especially with my new found confidence. It was all about the arms and the abs for the chickies and I needed to have them

Two years later, I got more serious with my training and nutrition, which was based on some real awesome broscience and brotelligence because I needed to bulk up for rugby. Five years on, after a shoulder operation and many failed 'oMg I am so hUgE but I can't see that I'm fat' bulks and one lame ass cut, I'm here to do things properly and get my sWoLE on.


STATS

Height - 175cm or 5'8
Weight - 74kgs or 163lbs


TRAINING

Sun - Pull Power
Mon - Push Power
Tue - Legs Power
Wed - STUDY
Thu - Upper Hyper
Fri - Lower Hyper
Sat - STUDY


NUTRITION

CHO 330g
PRO 170g
FAT 60g

I'm not real picky and obsessive about my diet anymore and I get in what I get in. When I first got educated in this game I was a real obsessive about my nutrition, to the point of being a kill joy... oMg this has HFCS... oh noes the trans fats... but I've picked up from Berto that it's not really that important in the big scheme of things. Just get in the numbers and lean towards the cleaner side of things


SUPPLEMENTS

Everyday
Fish Oil
Glucosamine
Calcium
Zinc + Magnesium

Training days
BCAA's
WPI

I'm a real big fan of Layne's work on taking in timed doses of BCAA's to spike protein synthesis. Doing this, I've been able to hold onto a lot more weight when I?m at uni as it?s hard for me to find time to eat or to eat without looking like a retard in the middle ofclass, with my blender bottle shaking my chocolate protein shake lol and I've found that it's been easier to put on 'cleaner' muscle.

Cycled
Creatine
Beta Alanine + Arginine + Citrulline Malate

[Valenzuelatech]

Fcuking IN!

[tamsintyler]

19/04/2009 LEGS DAY

Squat:
(note: stretched quads before each set)

10 x 8kgs
5 x 8kgs
5 x 8kgs (wider stance)
6 x 8kgs (wider stance)
8 x 8kgs (wider stance)
6 x 8kgs (wider stance)
2 x 8kgs (spread the floor)

Straight Leg Deadlift:
10 x 8kgs
20 x 8kgs (speed sldl)
10 x 8kgs (speed sldl)

Hmmmm:
First time stretching before squats, found it worked my glutes and hamstrings much harder. The speed up in straight leg deadlifts gave my glutes a much better workout, and worked the glute-hamstring tie in area hard. Looking forward to doing my glute-ham raises next leg day!

[tamsintyler]

Originally Posted by Valenzuelatech

Fcuking IN!

LOL! stalker..

[rallyum]

Originally Posted by tamsintyler

LOL! stalker..

My god you're stuck up
Valenzuelatech is here to see me.. right?

[Valenzuelatech]

Originally Posted by tamsintyler

LOL! stalker..

hah you wish febrah!

i've already got an e-crush
http://bodyspace.bodybuilding.com/apellemoilo/

Originally Posted by rallyum

My god you're stuck up
Valenzuelatech is here to see me.. right?

of course (no hetero)



nice selection on the supplements, looks like you got all the basics covered, just make sure you take the calcium away from the zinc+mag

and beta alanine should not be cycled

btw you guys brother and sister or what?

[tamsintyler]

Originally Posted by Valenzuelatech

hah you wish febrah!

i've already got an e-crush

hahaha e-crush! oh and dont ever call me febrah again...

[rallyum]

Originally Posted by Valenzuelatech

of course (no hetero)



nice selection on the supplements, looks like you got all the basics covered, just make sure you take the calcium away from the zinc+mag

and beta alanine should not be cycled

btw you guys brother and sister or what?

Thanks bro already got it covered and there's nothing wrong with a lil bromance, am i right or am i right?

Not brother or sister, we hang in the same group and also secretly rep tradez...

[Valenzuelatech]

Originally Posted by tamsintyler

hahaha e-crush! oh and dont ever call me febrah again...

u mad? its the female version of "brah" whats wrong with that



oh and why are you training glute/hams the next day.
SL-Deadlifts and sumo squats work the glutes and hamstrings quite enough, you wont give em time to recover if you train it the very next day

[tamsintyler]

Originally Posted by Valenzuelatech

u mad? its the female version of "brah" whats wrong with that



oh and why are you training glute/hams the next day.
SL-Deadlifts and sumo squats work the glutes and hamstrings quite enough, you wont give em time to recover if you train it the very next day

its an ugly word. glute ham raises next LEG day, in a few days...

[rallyum]

19/04/2009 PULL POWAH!!

Deads:
60 x 5 x 2
65 x 3
70 x 3
75 x 3
80 x 2 - quit
No matter what i did spine felt misaligned throughout the whole exercise, couldn't get any leg drive and just wasn't feeling it today.


DB Rows:
19 x 4
24 x 4
27 x 4 x 2
35 x 3 x 2


W. Pullups:
BW x 3 x 8 - Slow eccentric, explosive concentric


Curls:
21 x 10 x 2
26 x 6 x 3


OHS:
BAR x 5 x 2 - Now these were MUHNAY and realligned my back nicely..


Misc:
Just wasn't feeling it today... seriously, it's not because I'm weak ... please believe me, my numbers will go up... i swear i can deadlift 300kgs RAW... my friend taped it on his camera but it got stolen... and i can't tape it because i dropped my camera phone in water ... yeah, just wasn't feeling it today. Seriously though, today was also my first AM workout, i usually train at night ater the day's over but I'm hoping training AM will give me some more study time. Oh wells, tomorrows push day! Can't wait

[rallyum]

19/04/2009 PULL POWAH!!

Swiss Ball Pushups:
BW x 8 x 3
Don't laugh, this is my warmup! I'm not one of those 'functional' strength people, I swear!


DB Bench:
13 x 5
15.5 x 3
17.5 x 3
19 x 3
21 x 3
23.5 x 3
25.5 x 2
Didn't lower the DBs all the way down, trying to protect my shoulders more... nah I'm lying guys, I wanted to look swole in the gym and throw around weight that i shouldn't be throwin


DB Incline:
15.5 x 3 x 2
17.5 x 3
19 x 3
21 x 2, 3 and 2
Still trying to find my form on these so had no real MMC going


French Press:
21 x 5 x 2
Quit these early, these are hard on your shoulders when your triceps are fatigued..


Skull Crushers:
BAR x 5
22.5 x 5
25 x 4
Not really my type of exercise but had to find a substitute so yeh.. meh, made it work


Misc:
Nothing to say really. Couldn't get in the AM workout as planned, had uni things to do so instead pushed the workout back into a PM. CNS wasn't firing how i wanted it to but oh well thats life. On to tomorrow and its mah bread and butter LEGS! Pics to come in a week..

[tamsintyler]

Originally Posted by rallyum

19/04/2009 PULL POWAH!!

mmm sexy..

[rallyum]

Originally Posted by tamsintyler

mmm sexy..

lol, its meant to be PUSH POWAH!!!

[CollegeMisc]

in..

for progress pics

[rallyum]

21/04/2009 LEGS POWAH!!

OHS:
BAR x 7, 6 and 7
A really nice way to start the session..


DB SLDL:
21 x 10
23.5 x 7, 4 and 3


Squat:
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 2 - failed
100 x 3
110 x 3
110 x 1 + 2 (had to reset)
120 x 3 x 2
130 x 3
140 x 2 + 1 (had to reset)
Had to constantly reallign my spine in between sets, but still got to 3 plates baby!!!


Calves:
No calves today, injured left calf doing GHRs a few days ago and just letting it recover..


OHS:
BAR x 6, 6 and 5


Misc:
Had to skip the AM workout again today, had a date with my girlfirend.. you jealous tamsin, when was the last time you went out on a date? How's that douche you call a bf anyways lol? Anyways, legs went well tonight, felt strong but my lower back was really holding me back Oh well, still made it work!

[Tile]

Hey rally,

Are those weights in lbs or kg? Because if they are kg crap you're strong!!!

How do you do your French Presses? Standing?

[rallyum]

Originally Posted by Tile

Hey rally,

Are those weights in lbs or kg? Because if they are kg crap you're strong!!!

How do you do your French Presses? Standing?

kg's. Lol thanks, I'm not that strong at all by I'll take it
Depends on if i can kick it up or not.. so if I'm going heavy I'll do it standing but usually just seated.

[tamsintyler]

21/04/2009 LEGS DAY..YES AGAIN!

So it was officially upper body day today, but felt pain in my right forearm, wasn't gonna risk it. Legs again woohoo I love legs day!

BW Squat (warm-up):
15

Pull Through:
10 x 20kgs
9 x 20kgs
9 x 20kgs

Babell Squat:
5 x 7kgs
5 x 9kgs
5 x 11.5kgs
5 x 17kgs

Straight Leg Deadlift:
7 x 7kgs
8 x 13kgs

Hmmmm:
Loves it! Tried swallowing BCAA's straight with water instead of mixing into liquid, BLEEEGHH never again Oh yeh posting pics and vids hopefully next week!

[tamsintyler]

Originally Posted by rallyum

Had to skip the AM workout again today, had a date with my girlfirend.. you jealous tamsin, when was the last time you went out on a date? How's that douche you call a bf anyways lol?

PFFT I WENT OUT TODAY TOO! He took me to see 17 Again, yes he loves me that much he saw that girly childish movie. Jealous?

[Valenzuelatech]

Originally Posted by tamsintyler

PFFT I WENT OUT TODAY TOO! He took me to see 17 Again, yes he loves me that much he saw that girly childish movie. Jealous?

[Tile]

Originally Posted by rallyum

kg's. Lol thanks, I'm not that strong at all by I'll take it
Depends on if i can kick it up or not.. so if I'm going heavy I'll do it standing but usually just seated.

Well you squat more than me. I was happy to hit 120x5 total weight a couple weeks ago.

My training partner and I have been experimenting with French Presses cause I have ****ty elbows. Try setting an incline bench to about 60 degrees and stand up against it rather then sitting. Stretch your triceps right back on the presses. You will feel it somewhat in your lats but it should take a lot of the shoulder out of the movement.

Hope that makes sense.

How long have you been training? Obviously a while.

[rallyum]

Originally Posted by Tile

Well you squat more than me. I was happy to hit 120x5 total weight a couple weeks ago.

My training partner and I have been experimenting with French Presses cause I have ****ty elbows. Try setting an incline bench to about 60 degrees and stand up against it rather then sitting. Stretch your triceps right back on the presses. You will feel it somewhat in your lats but it should take a lot of the shoulder out of the movement.

Hope that makes sense.

How long have you been training? Obviously a while.

Hey thanks for stopping by You got a journal on here?

Good job on the squats bro! Was it a PR? You're a pretty tall guy so its all relative.

I'll try the incline next week and will tell you how it goes, hopefully it'll hit the spot. Have you tried straight arm pulldowns or dumbell pullovers? They really hit my triceps nicely, especially the inner head.

Seven years if i include sports training and weights wise, probably only two years done properly and if i take away injury and rehab time.

[Valenzuelatech]

Originally Posted by tamsintyler

Tried swallowing BCAA's straight with water instead of mixing into liquid, BLEEEGHH never again Oh yeh posting pics and vids hopefully next week!

So you have pure BCAA powder BLEEGHH! i dont blame you! that stuff tastes rancid! right up there with bulk cissus, cee, pea.

why dont you try a flavored amino drink like universal bcaa/eaa, xtend or purple wraath? bulk bcaa is cheap
but at what cost??

Originally Posted by Tile

My training partner and I have been experimenting with French Presses cause I have ****ty elbows. Try setting an incline bench to about 60 degrees and stand up against it rather then sitting. Stretch your triceps right back on the presses. You will feel it somewhat in your lats but it should take a lot of the shoulder out of the movement.

do you do french presses lying down?

i find they're safer and more effective when you lower the weight behind your head instead of down to your forehead-"skullcrusher"

[rallyum]

Originally Posted by Valenzuelatech

So you have pure BCAA powder BLEEGHH! i dont blame you! that stuff tastes rancid! right up there with bulk cissus, cee, pea.

why dont you try a flavored amino drink like universal bcaa/eaa, xtend or purple wraath? bulk bcaa is cheap
but at what cost??
"

Along with the WPI, she gets the BCAAs from me for FREE! Damn tamsin, you're lucky i like you or you'd be dead, jus sayin...

Nah its really expensive out here for the flavored, premixed aminos.
Take Xtend for example,

AUD: $65 for 30 servings or $140 for 90 from a local supp shop
OR
AUD: $114 (postage included) for 90 servings from bb.com.

VS.

AUD: $60 for 200 servings bulk BCAAs or $115 for 400 servings.

[tamsintyler]

Man it sucks being serious about my diet, when I went to the movies and ate so much popcorn all I could think of was "sooo much carbs, need protein, should have brought a tuna sammich" hahaha. Yeh BCAA's taste like ass but I can deal, mix it with Tang and I'm good to go! Can't wait for my new protein to come in the mail hopefully tommorow or the day after woohoo! Thanks Rally And man my thighs are getting swole for my petite body... awesome.

[tamsintyler]

Hey Rally I'm coming over for a workout today, make sure the girlfriend's away if you catch my drift... kidding don't be so sick!

[CollegeMisc]

wow strong use the private message system