Scottishmarks 2012 Journal.

[ScottishMark]

Happy 2012 BB.com. New year = new journal.

Musings: Decided to start a new journal for 2012. In all honesty training has been average for quite a while now. I seem to lack the drive in training that I used to have, or at least the desire/fire to grow that I used too have. Bodybuilding used to be 100% of my life, now it's maybe 50%. Why? I'm unsure? I don't want to be a monster any more, although I'm by no means satisfied with my physique. Maybe it's to do with my 2010 contest prep which took me to a place I didn't really like within myself.. Reflecting back I'm proud of what I achieved but in all honesty the effort I had to put in, I don't think was worth it in the end.

All this being said I am still training away, more concentrating on enjoying training than anything else. At this moment in time I'm 'enjoying' working my way up on squats and deads. Bench has taken a dip as of late so I'll likely need to address that at some point. Sooner rather than later I'd hope. I'm unsure what type of routine I'll run in the near future, I'll need to look into it.

Stats: I'm around 158lbs just now. In 2011 I was as heavy as 182=185lbs. I felt sluggish and not overly happy. Through a combination of deliberately dieting down, too much partying and at times sub par eating I'm where I am just now. I still feel okay though. As I say, the goal is an athletic and strong physique at this moment in time.

- Arms are around 14 (down for 15 ish - for what it's worth my arms are my weakest point, although the only good thing I have on this front is wrists smaller than the average girls which gives them the slight illusion of being larger than they are)
- Waist is around 30-31 down for 33 ish.
- Bench 1 rep max around 100kg or 90kg for 5. Down from around 110kg or 90kg for 10. There is a 25lbs bodyweight difference between these stats thought.
- Squat 1 rep max 140kg hit a few weeks ago. Did 110kg for 11 yesterday.
- Dead 1 rep max 170kg.

Where to go from here: Diet is currently about 200c/250p/60f (2350 cals per day). I do 100cals of cardio on training days (4 training days a week). 150 calories on 2 of my 3 off days and 1 off day I do no cardio. These calories are realtively low but I'm slowly increasing from slightly lower calories. As I type this I realize I've not been incorporating any re-feeds for quite some time, which I used to and likely will introduce again, maybe once per week. I'm not entirely sure what these calories will bring although I suspect I'll maintain. However I'd like to add weight slowly, get to around 165 then diet to 155 PROPERLY when my head is more 'in the game' so to speak.

My training has been:
Mon - Chest and Bi/Tris (Bi's one week, tris the next)
Tue - Legs
Wed - Off
Thu - Delts and Bi/Tris (Bi's one week, tris the next)
Fri - Back Bi/Tris (Bi's one week, tris the next)

(basically Bi or tri were hit twice in one week, once the next)

I'm thinking of changing this up so that legs and back are hit less frequently than shoulders, chest and arms. We will see..

Chest & Bi 03/01/12

Incline DB 1 Click
38kgx5
34kgx10

Decline BB
90kgx5
90kgx5

Hammer Strength Machine (weight is per side)
30kgx8
40kgx8
45kgx8

DB Curl
14kgx15/15
14kgx15/15

Curl Machine
10kgx12/12
7.5kgx16/16

Cardio
None, I don't think. Can't remember, strong memory lol.

Notes: Okay session, first back after new year.

--------------------------------------------------------------------

Legs 04/01/12

Leg Extensions
2 warm up sets

Squats
130kgx1
110kgx11

Cardio
8 mins/100 cals

Notes: Short but sweet, did what I wanted to do.

[ScottishMark]

Delts & Tris 05/01/12

Seated Side Raises
10kgx16
10kgx14
10kgx16

Seated Smith Machine Press
50kgx10
50kgx10

Seated OH Tri Extensions
32kgx10
36kgx10
36kgx10

Single Arm Pulldown
6.25kgx10/10
7.5kgx10/10

Tri Machine
2 sets

Cardio
8 mins/100 cals

[fittofattofit]

A 140kg squat and 170kg dead lift are great lifts for being under 160lbs, so nothing to be worried about there.
FWIW I think that at 21 you don't want your life tied up with dieting for a comp! There's so much living you need to do and now's the time to do it. That's not to say that you shouldn't be lifting! You need to have a hobby or past-time and spending an hour a day in the gym is a sh!tload better than sitting in front of the TV. Lifting has got to complement your life, not take it over.

It sounds like you've got your head together. Why plan on cutting to 155 though? - you could no doubt carry more lean weight, so why not target a lean bulk to 170 with a cut to a very lean 160-5. 155 is pretty light on a 5'9" frame, especially one with a few years' training under the belt
Your bench will rocket back up with a bit more bodyweight as well!

[ScottishMark]

A 140kg squat and 170kg dead lift are great lifts for being under 160lbs, so nothing to be worried about there.
FWIW I think that at 21 you don't want your life tied up with dieting for a comp! There's so much living you need to do and now's the time to do it. That's not to say that you shouldn't be lifting! You need to have a hobby or past-time and spending an hour a day in the gym is a sh!tload better than sitting in front of the TV. Lifting has got to complement your life, not take it over.

It sounds like you've got your head together. Why plan on cutting to 155 though? - you could no doubt carry more lean weight, so why not target a lean bulk to 170 with a cut to a very lean 160-5. 155 is pretty light on a 5'9" frame, especially one with a few years' training under the belt
Your bench will rocket back up with a bit more bodyweight as well!

Yeah, my lifts are pretty decent I guess and I've not been training for strength too much so I'd like to maybe get a 110kg bench, 190kg dead and 150kg squat at around 160lbs. That's a mini goal for me.

Yeah, I don't plan on giving up. I'd go mad seeing my body detriorate but my focus is not what it used to be. It is what it is and there isn't any point in fighting it. I'll just keep training and eating as well as I can and see how things end up.

Those weights are just guestimates. If I get stronger with my slightly increased cals I'll see where to go from there. I'm not looking to gain much weight, maybe 170lbs would be a good goal but I honestly think I won't gain a great deal of muscle more naturally. I'm 40lbs up at the same bodyfat than I was when I started. I know I'm still light but I'm a light guy.. Avi is at 140lbs.. A lean 155 on my frame would definately satisfy me. Thanks for your input, I always appreciate it.

[ScottishMark]

Back & Bis 06/01/12

Pull Ups
Bwx8

LPD
55kgx10
55kgx9 ds 45kgx7

Single Arm Row
30kgx10
36kgx10

Low Row
45kgx10
45kgx10 (not sure on these weights or reps so call them 'guestimates'

DB Curls
14kgx13/13
12kgx13/13

Single Arm Cable Curl
6.25kgx10
5kgx10

EZ Curls
5kgx10
7.5kgx10 (weight is per side excluding bar)

Cardio
8 mins/100 cals

Cardio & Abs 07/01/12

20mins cardio 150 cals burned

6 sets abs

[ScottishMark]

Chest & Tris 09/01/11

1 Click Incline DB
30kgx3
36kgx5
40kgx5

Chest Press Machine
70kgx8
77.5kgx8
85kgx8

OH 2 Handed DB Extensions
30kgx10
36kgx10

Single Arm Pulldowns
6.25kgx10/10
6.25kgx10/10

Cardio
8mins/100cals

Holy non-volume. Felt good though. Seemed to be able to stabalize myself alot better with the 40kg DB's which was a problem before. (I had the strength to press them, just was very shaky but felt fine this time). OH's were really slow, good session overall.

[ScottishMark]

Back & Bi 10/01/12

Pulldowns
55kgx10

Pull Ups
BWx9

Pulldowns
55kgx9

Bent Over Rows
50kgx10
50kgx10
50kgx10

Single Arm Rows
30kgx10/10
36kgx10/10

Low Row
40kgx12
45kgx12

DB Curl
12kgx20/20
12kgx20/20

Seated Hammers
2 sets

Cardio
8mins/100cals

[fittofattofit]

Chest & Tris 09/01/11

1 Click Incline DB
30kgx3
36kgx5
40kgx5

Chest Press Machine
70kgx8
77.5kgx8
85kgx8

OH 2 Handed DB Extensions
30kgx10
36kgx10

Single Arm Pulldowns
6.25kgx10/10
6.25kgx10/10

Cardio
8mins/100cals

Holy non-volume. Felt good though. Seemed to be able to stabalize myself alot better with the 40kg DB's which was a problem before. (I had the strength to press them, just was very shaky but felt fine this time). OH's were really slow, good session overall.

That's a really nice session. 40kg on inclines is a strong lift and 85kg on the chest press is good going - if it's an HS machine, then they really do focus the effort on the pecs. Good volume on the back and bis as well

[ScottishMark]

That's a really nice session. 40kg on inclines is a strong lift and 85kg on the chest press is good going - if it's an HS machine, then they really do focus the effort on the pecs. Good volume on the back and bis as well

It's not a HS but funnily enough I did the same weight on the HS last week. Gym was full of January New Year starts so I couldn't get near it this time. 40kg is as high as my gym goes to, kinda sucks.

Did cardio and abs y/day, not even worth writing up properly. Gonna do shoulders and calves today and arms tomorrow.

[ScottishMark]

Delts 12/01/12

Seated Side Raises
12kgx20
12kgx16
12kgx12

Incline DB Press
36kgx3 (warm up for 40kgs)
40kgxnada
40kgxnada (just couldn't get these into position/up today, weird)

Rear Delt Cable Pulls
7.5kgx16/16
10kgx16/16
10kgx16/16

Military Press
50kgx10
50kgx10

Cardio
8 mins/100 cals

[ScottishMark]

Did arms on Friday. Cardio and abs on Sat.

Todays session went like this:

Chest & Bis 16/01/12

Decline BB
90kgx7
90kgx6

Incline DB
38kgx3 (piss, I feel unsteady on these, can't get the dumbells up without a real struggle)

Incline BB
80kgx7
70kgx10

Hammer Strength Press
50kgx5 (per side)
50kgx6

DB Curls
14kgx10/10
12kgx12/12

EZ Curl
7.5kgx12
7.5kgx12

Lying Down Cable BB Curl
15kgx12
15kgx12

DB Hammer CUrl
14kgx10/10

Cardio
8mins/100cals

Notes: Decent session, really struggling to get DB's up on Incline Presses though. Not sure why.

[ScottishMark]

Deads & Tris

Deads
50kgx5
70kgx3
90kgx2
110kgx1
140kgx1
160kgx1
180kgx1

Single Arm Tri Pulldown
7.5kgx10
10kgx10
7.5kgx12

Pushdowns
3 sets

Cardio
8 mins/100cals

Notes: Well 30lbs ish or so lighter than when I last pulled 180kg (and I've only ever did it once before). Ideally I'd really like to pull 210kg @ 70kg. Tweaked the diet slightly, now eating 220carbs/250pro/60fat per day.

[whatevergirl]

Just wishing you well on your journey...

I'm not good with converting kg to lbs. lol

Keep up the good work!

[ScottishMark]

Just wishing you well on your journey...

I'm not good with converting kg to lbs. lol

Keep up the good work!

Thanks. KG-LBS is roughly x2.2 Ie 180kg = around 400lbs.

Did cardio today. 20 mins and 150 cals burned.

Macros are now 220 carbs, 250 pro and 60 fat per day.

[ScottishMark]

Delts & Bi's

Seated Side Raises
12kgx16
12kgx14
10kgx16
10kgx14

DB Curl then Hammer Curl with same weight for same reps
12kgx10/10
10kgx10/10

Side Supported Single Arm Side Raises
6kgx10/10
8kgx10/10
10kgx10/10

EZ Curls
7.5kgx10
7.5kgx10

Shoulder Press Machine
45kgx5
55kgx5

Single Arm DB Preacher Curls
6kgx10/10
8kgx10/10
8kgx10/10

Cardio
8mins/100 cals

[ScottishMark]

Haven't given pics for a while so I guess new journal deserves new snaps. Not many but here's a few:




Bout 155lbs here.

[ScottishMark]

Legs & Cardio

Extensions
50kgx10
55kgx10
50kgx10

Curls
50kgx10
55kgx10
50kgx10

Cardio
8 mins/100 cals

Too it easyish today, felling a little beat up so listening to my body.

[ScottishMark]

Abzors and Cardio

Cardio
20 mins/130ish cal

Ab Machine
50kgx10
40kgx25
40kgx25
40kgx25
40kgx25

Notes: In and out real quick.

[ScottishMark]

Cardio

20mins/130cals burned

[bb09]

Haven't given pics for a while so I guess new journal deserves new snaps. Not many but here's a few:

http://i1096.photobucket.com/albums/...k/IMG_1194.jpg
http://i1096.photobucket.com/albums/...k/IMG_1193.jpg

Bout 155lbs here.

Well, your floor's tidier.

Srsly though, not a bad use of 155lbs. Pectoral separation strikes me in particular - took me a long time to get anything in that department :P

[ScottishMark]

Well, your floor's tidier.

Srsly though, not a bad use of 155lbs. Pectoral separation strikes me in particular - took me a long time to get anything in that department :P

Thanks man. I know 155lbs sounds small (and in BB terms it IS small) but in real life I look okay.

Todays training went like this:

Chest & Bis

Decline
90kgx7
90kgx6

Incline
70kgx6or7
50kgx16

Hammer Curls
14kgx13/13

DB Curls
12kgx10/10?
12kgx10/10?

Bi Curl Machine
10kgx10/10
10kgx10/10
7.5kgx16/16
7.5kgx16/16

Cardio
8 mins/100cals

Notes: Not a bad session, didn't feel as strong as I'd have liked but still decent none the less.

Was a carb up day today, hit around 400carbs, 60 fat and 170 pro. Would have liked to have had carbs at 450-500 and fat at around 40g but I planned my eating in advance and when I went to the shop a few of the foods I needed were missing so I needed to improvise.

[fittofattofit]

Strong lifts and volume.
You're looking good on the pics - much heavier than 155 at 5'9 - I would have thought somewhere over 165
You've got a good frame with broad shoulders and chest and a really narrow waist
You've got good pec shape and wide lats. You can easily carry a load more mass, and at 10%ish you can afford a lean bulk. Everything looks balanced (except calves, like most of us!)

You said 'no more comps', so why not 165 for mid year?!

[ScottishMark]

Strong lifts and volume.
You're looking good on the pics - much heavier than 155 at 5'9 - I would have thought somewhere over 165
You've got a good frame with broad shoulders and chest and a really narrow waist
You've got good pec shape and wide lats. You can easily carry a load more mass, and at 10%ish you can afford a lean bulk. Everything looks balanced (except calves, like most of us!)

You said 'no more comps', so why not 165 for mid year?!

Thanks for the critique.

I actuall added more calories in lately but I'm really not too bothered about getting heavier. I'm enjoying training and being where I am. I'll weigh in on Wednesday and see what my weight has done on the slightly higher calories. I have no doubt I'll end up back at 165lbs but if I do it'll be VERY slowly. I don't want to put on much fat at all so mega lean/slow bulk would be how it'd go; I wouldn't even call it a bulk per se.. If I could add muscle mass and keep getting stronger slowly then I'd ideally like to sit under 165 and maybe even do a powerlifting comp at some point.

[ScottishMark]

Didn't weigh in today as I stayed at my other halds last night so didn't have my scales; will weigh in tomorrow.

Yesterdays training:

Legs & Cardio

Leg Extensions
52.5kgx10
62.5kgx10

Leg Curls
52.5kgx10
57.5kgx10

Skwotz
111kgx5
111kgx8

DB Lunges (weight is per hand - just standing still and repeating the rep with the same leg)
20kgx8/8
20kgx8/8

Cardio
8mins/100cals

Notes: Good session. Hard work!

[ScottishMark]

Cardio
20mins/130cals

Notes: Cardio is fun?

[fittofattofit]

Nice leg day. Squats are getting strong!
And 'No'! Cardio is not fun!

[ScottishMark]

Nice leg day. Squats are getting strong!
And 'No'! Cardio is not fun!

Lol! It's 'token' cardio to be honest. 20 mins at 6kph level 6 incline. Barely break a sweat.

Squats are okay but I do think that's one exercise that I will have to add bodyweight to seriously improve on.. Hopefully get 111kgx10x2sets soon.

[ScottishMark]

Did train thu/fri/mon, didn't do cardio sat/sun. Been lazy with updating journal.

Today:

Back

LPD
55kgx5
60kgx5
65kgx5
50kgx20

Deads
131kgx5

Rows
50kgx10
50kgx10

Single Arm DB Rows
34kgx10/10
38kgx10/10
38kgx10/10

Machine Low Row
20kgpersidex10/10
20kgpersidex10/10
20kgpersidex10/10

Cardio
8mins/100cals

Notes: Gym was busy as fawk, did what I could, still a good session.

[ScottishMark]

Did cardio today, went a 20 minute road run isntead of the treadmill.

[ScottishMark]

Chest

Flat BB
91kgx5
91kgx5
91kgx5

Incline DB
36kgx5
36kgx5
38kgx5

Hammer Strength Press
40kg per side x 5
50kg per side x 5
55kg per side x 5

Cable Flys
10kgx16
12.5kgx16
12.5kgx16

Cardio
8mins/100cals

Notes: Good session, flat bench got better as I went on. Think I'm back in the way of getting DB's into position to press which has been bothering me recently. All in all a good day!