Matthor's Upper/Lower Strength Quest

[matthor]

Matthor’s Upper/Lower Log

Well I am starting a new program after a long and arduous cut and am looking to increase strength as much as possible whilst not packing on too much fat. Decided logging my progress would be a good idea, and as my desk is in shambles at the moment, online seemed like the best option.

Stats

Age – 20
Height – 5’10
Weight – 158lb

Measurements:

Chest - 40.7
Quad (both) - 22
Waist - 30.8
Bicep - 14.5
Calf - 15.6
Forearm - 12
Neck - 14.7

Pics Available Here

http://forum.bodybuilding.com/showthread.php?t=797482

The Program

Monday
Upper/Heavy

Bench Press 3 X 4-6
Alternating With
Seated Row 3 X 4-6

Military Press 3 X 4-6
Alternating With
Lat Pull Down 3 X 4-6

Skull Crusher 3 X 4-6
Alternating With
Standing EZ Bar Curl 3 X 4-6

Tuesday
Lower/Light + Traps/Forearms

Squat 3 X 8-12

Stiff Legged Deadlift 3 X 8-12
Alternating With
Shrugs 3 X 8-12

Standing Calf Raise 3 X 8-12
Alternating With
Wrist Curls 3 X 20

Ab Circuit 15kg Weight  Crunches, side crunches, 25kg weighted side bends, leg raises

Light Cardio: 30min – Bike/Incline Walk

Wednesday

Light Morning Cardio – 30min jog

7pm Soccer Training – 105min

Thursday
Upper/Light

Incline DB Press 3 X 8-12
Alternating With
BB Row 3 X 8-12

Military Press 3 X 8-12
Alternating With
WG Chins 3 X 8-12

Weighted Dips 3 X 8-12
Alternating With
Incline DB Curl 3 X 8-12

Friday
Lower/Heavy + Traps/Forearms

Squat 3 X 4-6

Romanian Deadlift 3 X 4-6
Alternating With
Shrugs 3 X 6-10

Leg Press Calf Raise 3 X 4-6
Alternating With
Wrist Curls 3 X 20

Ab Circuit 15kg Weight  Crunches, side crunches, 25kg weighted side bends, leg raises

Light Cardio: 30min – Bike/Incline Walk

This workout was adapted from one of Derek’s samples: http://www.bodybuilding.com/fun/beast30.htm with some input from LSU1 – so thanks guys

The Diet

I consider myself a very easy gainer and am also very carb sensitive. I am planning to start an ongoing slow bulk, based on Ripstones advice, and want to be adding muscle in a very controlled manner to reduce any fat gains as I don’t want to be cycle dieter that cuts/bulks as I have no intentions of competing.

My BMR is around 1800 and my activities other than training are quite low as they involve sitting and studying etc. So I feel 2600kcals is a good starting point.

I wont go into diet details too thoroughly here as I will attempt to keep my nutrition fairly up-to-date in this log.

Basic Meal Schedule

6:15 Creatine, 1 scoop Whey, 15 Almonds
6:45 Workout
8:30 PWO – 1.5 Scoop Whey (while I stretch down)
9:00 PWO Meal – Oats w/ milk, 1 scoop whey, PB, bran and sugar free jelly – fish oil
11:30 Fruit (orange or apple – maybe a tbsp PB)
12:15 Tuna/Veggies/Almonds
2:45 Creatine
3:15 Chicken/Egg/Veggies – fish oil
5:45 Maybe some fruit
6:30 Egg/Veggies – Fish oil
9:15 Cottage Cheese/PB + Sugar Free Jelly
10pm – Bed

This is a basic guideline – most days will differ by a bit or maybe a lot – depends on how life works out but I will be shooting for around 2600kcals with a ratio Protein 45% Fat 30% Carbs 25%.

I will see hwo this works out and make any adjustments as I go along.

My FitDay account is available for viewing here:
http://www.fitday.com/WebFit/PublicJ...?Owner=matthor

Supplements

I will be using a creatine product for the first time to try to maximize the gains I achieve. I am using Vault PreWO and Swole v.3 later in the day in a cost cutting measure as Swolve was cheaper but still got good reviews – next time I might just go a bulk CEE/brand name Creatine stack – but will see how this works

PreWO (6:15am) – Vault
PreWork (3:45pm) – Swole v.3
Protein - Dymatize Elite
Vitamin – AST Multi-Pro 32X
Fish Oil
Flaxseed Oil


Please feel free to offer any insight/comments/criticisms that may assist me and others through out this process.

I will do my best to update this as often as possible,
THANKS ALL – WISH ME LUCK

thor

[matthor]

Tuesday 13/06/06
Lower/Light + Traps/Forearms

Weight – 72.7kg

Public holiday yesterday so couldn’t train.

PreWO
1 serve Vault Creatine
15min later
1 serve Whey + 15 Almonds

Squat 3 X 12 @ 62.5kg No Bar **PR**

Stiff Legged Deadlift 3 X 12 @ 70kg **PR**
Alternating With
Shrugs 1 X 12 @ 220lbs 1 X 10 @ 220lbs 1 X 12 @ 210lbs

Standing Calf Raise 3 X 12 @ 62.5 No Bar **PR**
Alternating With
Wrist Curls 3 X 20 @ 60lbs (mixed it up front and back)

Ab Circuit X 2 15kg Weight  Crunches, side crunches, 25kg weighted side bends, leg raises

Light Cardio: 15min – Bike

Stretch Down

Was kinda tired this morn after watching the football last night, GO AUSSIE, but once I got to gym felt very good, I think the Vault helps here.

I neglected my legs when I first started training so I should be improving quickly here.

My squats were an improvement as my previous sets I have down on 6 reps were on that weight and I got out 3 of 12 so was happy – form felt nice too.
SLDL felt good, back kinda twinged on the 2nd set but I checked my form and slowed down the reps and it was good after that.

Had to cut cardio a bit short as I have a few essays to knock off this week – damn

Session Duration – 90minutes

[matthor]

I have been taking vault preWo for over a week now, and have to say that it has improved my sessions. Not by as much as I had hoped but i haven't really slept enough lately due to uni and the world cup and going out etc so I guess once i start to slep adequately it will be a greater test of it.

Some good pumps while i work out and vascularity has definately increased - forearms are nuts even after cleaning teeth

Taste - Fruit Punch is the claimed flavour but I dont quite get the connection. My first serve was horrible, but after a few times and knowing what to expect it isnt so bad. I just slam it down now and while i dont enjoy it, i dont hate it either - certainly woudlnt drink it for fun tho.

Solubility (if thats even a word) isnt great. After a good shaking there is a bit of residue fragments that sit at the bottom, and it takes a few refills to get it all out, kinda annoying

Rating so far not in terms of Workouts, as i want to wait a while before i judge it is 4/10 for the above 2 factors

I will update later as i become more saturated and have some proper WO preperation.

[matthor]

Woke up late due staying up to watch the football last night so was playing calorie catch up a bit:

8:10 Meal #1 PreWo (always) 1 serve Vault Creatine, 1 scoop Whey + 15 almonds
10:30 Meal #2 PWO Shaker (always) 1.5scoop Whey - taken whilst stretching down
11:30 Meal #3 PWO Meal (always) 3/4cup oats, 1/4 cup bran, 1 tbps PB, 1/2 cup milk, 1 scoop vanilla whey, 1 tbsp sugar free jelly --> Delicious + 2 Fish Oil (600cal)
2:00 Snack Orange, 1 tsp PB
2:45 Meal #4 1 cup tuna, 1.5 cup green beans, 1/2 onion, capsicum, mushroom, hot sauce + ketchup (salt free), 1 whole egg (for calories - just stirred it into the mix), parmesan cheese
5:45 Snack Apple, 1 tbsp PB
6:15 Swole v.3 Creatine
6:45 Meal #5 1 cup chicken, 1 cup broccoli, 1 cup beans, 1/2 onion, capsicum, 2 stick celery, some salt free tomato pasta sauce (1/2 cup) parmesan + 3 Fish Oil
9:30 Meal #6 PreBed (Always) 3/4 cup FF CC, 2 tbsp PB, 1 tbsp sugar free jelly + 1 fish oil

Totals 2515cal 86fat 32% 198Carb 26% 253Protein 42%

Little bit low, but was all i could manage - have to get up earlier so i cna fit more in

[matthor]

this was very tasty and since i wasnt all that hungry to start with, left me very very full

[matthor]

REST DAY

Day off from the gym which annoyed me as im pretty stoked to try out my new upper routine, but i guess will wait till tomo.

Got to bed at a decent itme and copped a decent 7.5-8hrs sleep.
Downed 500ml water upon waking, then immediately had my serve of vault, took care of some essential morning activities then had 1 scoop whey before a morning walk.

Was plannign a usual circuit i do which takes around 30min, but starting getting shin splints for some reason so cut it short to 20min, got home and had a good stretch out to sort out yesterdays leg workout and make sure wasnt too sore for soccer tonight.

Only slight DOMS from yesterday which is nice considering that every leg exercise was more than i had ever done

Bit concerned abotu nutrition today with trying to plan out the best food for before/after soccer training which will finish at around 9pm and i aim to be in bed asleep by 10:30 to get a good start tomo as uni is riding me hard atm.

I was a bit full last nigth when i went ot bed and could feel disgestion happening so im going to try to ease off my quantities later in the night and allow a bit more time for digestion before im actually in bed.

Full nutrition post later

[matthor]

So here is my diet for the day.

7:00 Vault
7:10 1 scoop Whey
7:25 Walk (20min)
8:50 ¾ cup oats, ¼ cup bran, ½ cup milk, 1 tbsp PB, 1 scoop whey, 3 tsp Jam + 2 fish oil
10:45 Apple, 1 tbsp PB
12:00 1 cup tuna, 1.5 cup beans, ½ onion, 3 strips capsicum, garlic, hot sauce, T sauce, parmesan + 1 fish oil
3:00 1 cup chicken, 2 cup beans, ½ onion, 3 strip capsicum, garlic, chili, pasta sauce, parmesan
5:40 Swole v.3
6:00 2 piece WW toast w/ PB, honey
7:00 Soccer training
9:45 ½ cup oats, ¼ cup milk, 1 scoop whey
10:30 ¾ cup CC, 2 tbsp PB, 1 tbsp sugar free jelly + fish oil

Was happy with the pre-soccer meal - wasnt too heavy and i was energized for the session.

Got jerked around afterwards by car dramas so my post meal got pushed back 20min or so, but ahh well, gunna have to squeeze in my prebed to hit my macros for the day as soccer does burn a bit.

Going to get to ebd a bit later than planned, but will sleep in a bit to get a decent sleep for my upper/light day tomo

Days Totals --> 2793 F 90 31% C 236 29% P 267 40%

[Orthodox]

Just checked out your log/pics.. lookin' ripped Matthor!

Always nice to see someone else not putting on ridiculous amounts of fat just to gain mass.

[matthor]

thanks mate!

its a tough way to do things but im hoping it wil pay off in the end. Just about to head off to the gym, feelign good

[matthor]

Upper/Light

Weight – 71.7kg

3min Row Machine Warm Up

Rest Periods
b/w alternating sets 60-90sec
b/w Exercises 90-120sec

Incline DB Press
Warmup 45lbs X 8 – 55lbs X 3
Work Sets
70lbs X 12 – 12 – 11 (kinda got the last rep, but it was a bit sloppy so I wont count it)

Alternating With

BB Row First time doing this exercise
Warmup 25kg X 8 – 40kg X 4
Work Sets
60kgs X 11 – 11 – 12 (really pushed out this last set and felt good)

Standing DB Press
Work Sets
50lbs X 8
45lbs X 10 – 10

Alternating With

WG Chins
Work Sets
BW – 13 – 11 – 8 (Fatigued a bit on these – hopefully will end up with a solid 15, 15, 15 soon)

Weighted Dips
Work Sets
35lbs X 12 – 12

Alternating With

Incline DB Curl
Work Sets
30lbs X 9 – 8

Cardio Short HIIT session on bike – 15min with 11 30 sec sprint 30 sec rest periods.

Duration 90min

Comments
Woke up feeling good this morn – was a tad tired but by the time I got to the gym, felt fresh. Was happy with my lifts and the program feels good – cant wait for heavy day!
Had to cut the cardio a tad short cos some friends turned up and I got slowed down a little chatting and spotting but was a tough HIIT session regardless as it didn’t take long for my legs to burn after soccer training last night – I also wanted to make sure my lifts tomo weren’t affected by the biking.

Rating 9/10 – The only thing that could have been better is if it had been a heavy day

[Elijah_MB]

nice bro, like'n the log dude. Keep up the good work bro. Sub'd**(also, what cut diet did u follow cause ur ripped!)

[matthor]

Cheers Elijah.

I was on pretty much a TCD which i guess i kinda still am, but it was a bit more strict. My cals were generally around 2000 on the cut and i was doing a fair amount of exercise, lifting, cardio and working a physical job.

If you scroll down a bit on the pic page, there is a post of what i would generally eat.

Thanks for input!

[matthor]

7:15 500ml water, Vault
7:25 1 scoop whey + 15 almonds
8:00 Workout
9:30 1.5 scoop Whey while I stretch down
10:40 ¾ cup oats, ¼ cup bran, ½ cup milk, 1 tbsp PB, 1 scoop whey, 3 tsp Jam + 2 fish oil
12:45 Apple + 1 tbsp PB
1:30 1 cup tuna, 1.5 cup beans, ½ onion, mushroom, celery, 20 almonds, garlic, pasta sauce, parmesan + fish oil
4:00 1 cup chicken, 1 cup beans, 4 strips capsicum, 1 stick celery, garlic, pasta sauce, parmesan + fish oil
7:00 ½ cup tuna, 1 cup beans, 3 stick celery, 10 almonds, 1 egg, hot sauce, parmesan
9:00 Swole
9:45 ¾ cup CC, 2 tbsp PB, 1 tbsp Jam + fish Oil

Totals 2715 F 102 35% C 90 22% P 76 42%

[matthor]

Lower/Heavy + Traps/Forearms


PreWO
1 serve Vault Creatine
15min later
1 serve Whey + 15 Almonds

First time doing heavyish free weight squats I norm use the smith, but figured would try it out, my previous best was 85kg for reps on the smith but I knew I had heaps more in me.

1 - Squat
Warmup bar X 8 – 50kgs X 6 – 74kg X 3 – 82.5kg X 2
Work Sets
<95kg X 6 Felt good, I didn’t quite lower to parallel but was pretty close
<95kg X 6 First 3 reps were clean, but kinda cheated the last reps – not through fatigue, I think I was a bit worried about dropping the bar as I hadn’t ever gone this heavy on free weight before and didn’t have a spot
<95kg X 6 Again, my legs felt good, but I wasn’t lowering enough – have to work on my mental state and not worry about failing – I had the safety bars there, but was still a bit timid

2a - Deadlift
Warmup 70kgs X 2
Work Sets
<95kgs X 6
<95kgs X 6 ***PR***
<95kgs X 5 my grip kinda slipped and I didn’t want to drop it so stopped here

Alternating With

2b - Shrugs
Work Sets
<220lbs Chest Press Machine Shrug X 8
<70lb DB’s X 8 + some 30lb RC X 12
<90lb DB’s X 6 + some 30lb RC X 12

3a - Leg Press Calf Raise
Work Sets
<400lbs X 12
<490lbs X 10
<540lbs X 10 I think I underestimated my calves, these were sposed to be 6 rep max – will try 700ish lbs next time

Alternating With

3b - Wrist Curls
Work Sets
<65lbs X 25 Front
<75lbs X 35 Rear
<75lbs X 30 (15 front, 15 back)

4 - Ab Circuit X 2 15kg Weight -- Crunches, side crunches, 27.5kg weighted side bends, leg raises

Light Cardio: 3min – Bike Cool down

Comment
I was pretty stoked about this session, but was a tad tired and my legs weren’t feeling 100% when I started but I was pleased too finally upgrade to free weight squats, even if I need a bit of work on my form – I will keep the same weight till I can hit 3 perfect sets at parallel then look to progress – im more concerned with getting perfect form than PR’s every week.

Deadlifts were a bit of a struggle – was a 15kg PR tho so after another week on the weight it should be fine.

I need to find a good shrug exercise that this me hard as today didn’t really – so i threw in some rotator cuff work to help things along.

Rating 8/10 – all in all a pretty decent session, but my squat form kinda irritated me and my shrugs weren’t so impressive – ohh well things to work on

Session Duration – 70minutes

[canuckle]

Hey Matthor, great progress! Just thought I'd throw a word of caution out about the shin splints you mentioned a few days ago. I got them from playing too much soccer and going for runs. Took about 6 weeks of no running to heal which sucks so watch out. If they continue to hurt I'd advise easing up on the legs. A little less is a lot better than none at all.

Anyways, keep up the solid progress.

[matthor]

thats dude! i think it was from my squats and was just DOMS but in an odd area as i had no trouble with them since - even at soccer training where i was running pretty much constantly for 90min.

We are about half way thru the season so my legs are fairly conditioned to runnign atm but when i start my pre-season fitness training, shin splints are fairly common for the first couple fo weeks - once my legs have a bit more endurance they dont come about at all - the squats is the onyl explanation i can think of.

Cheers.

[matthor]

Well, i decided my carbs were prolly a bit low, so i am going to start adding some complex carbs to my 12-1pm~ish meal - just some borwn rice or whatever, i will see how this goes as I was concerned i was limiting muscle growth.

Had some roady work this arvo which was fun - lugging heavy amps and speakers up 2 flights of stairs for 30min was awesome after heavy squats/deads/shrugs this morn, but i pulled through and got some nice $$ for my troubles.

Also just finished my 2nd essay of the day and now have only 1 more essay due then semester is over Booyah

Anywho, today:

7:00 500ml water, Vault
7:25 1 scoop whey + 15 almonds
8:00 Workout
9:30 1.5 Scoop whey while I stretch down
10:10 ¾ cup oats, ¼ cup bran, ½ cup milk, 1 tbsp PB, 1 scoop whey, 3 tsp Jam + 2 fish oil + Multi
1:10 ¾ cup tuna, 1 cup beans, ½ cup brown rice, ½ onion, T sauce, parmesan
3:00 Roady Work – 30min effort (hard)
4:30 1 cup chicken breast, 1 cup beans, ¼ cup corn, 2 sticks celery, 4 strips capsicum, T sauce, parmesan, tbsp CC + Fish oil
6:45 Swole
7:15 ½ cup CC, 1 cup FF yoghurt, diced apple – orange on the side + fish oil wasnt real hungry cos my previous mela was late due to work, so i had something less filling to ensure i could fit in my prebed - this was super delcious tho - i will def have it again
9:45 ¾ Cup CC, 2 tbsp PB, 1 tbsp Jam + fish oil

Totals 2703 F 86 30% C 236 30% P 258 40%
accidently worked out a perfect ratio

[matthor]

Rest Day

Work for 9hrs 15min today sitting/standing at a comp. very boring - try to keep my legs moving and keep the blood flowing when i think of it, and stretch reguarly, but otherwise very sedentry.

Food

6:45 500ml water, Vault
7:00 1 scoop whey
7:40 ¾ cup oats, ¼ cup bran, ½ cup milk, 1 tbsp PB, 1 scoop whey, 3 tsp Jam + 2 fish oil + Multi
10:15 Orange + 10 almonds
11:00 Home made protein bar
1:30 Small tin tuna
3:00 1 cup tuna, 1.5 cup beans, ½ cup corn, FF salad dressing, 15 almond, parmesan
6:30 Swole + Orange
7:00 ½ cup CC, 1 cup FF yoghurt, 2 tbsp PB, diced apple + 2 fish Oil
10:20 ¾ Cup CC, 2 tbsp PB, 1 tbsp Jam + fish oil + 2 stick celery

Fitday playing up, so will update the totals tomo

EDIT: Totals 2612 F 86 31% C 251 33% P 225 36%

[matthor]

Play soccer on sundays so thigns get a bit jumbled around - this is traditionally a kind of cheat day for me in that i dont follow any real plan - just eat when i feel with out regard for calories. I also have dinner with my parents which tonight is roast meat (hopefulyl lamb roast veggies (yam/sweet potato, pumpkin, maybe some parsnip def. some broccoli and corn prolly) and a tonne of gravy.

this is cool cos at soccer i go through a fair whack of calories so i just eat when my gut tells me - which is generally pretty frequent speshly after soccer as my metabolism is generally kicking pretty hard.

We lost but i played fairly well for my stint which was around 60mins worth and i had a few chances that were unlucky - i had great energy in the game tho but my legs weren't 100% due to slight slight fatigue from fridays session but it didnt affect my performance.

Had a HUGE warmup and stretch which helped - and a big stretch down immediately after and then in a hot shower at home - will do some more later just for fun

Ill throw my diet up a bit later once i have eaten everything.

[matthor]

7:00 1 scoop whey
8:15 ¾ cup oats, ¼ cup bran, ½ cup milk, 1 tbsp PB, 1 scoop whey, 3 tsp Jam + 2 fish oil + Multi
10:15 Swole + PB/honey/jam sandwich (multigrain)
11-2:00 Soccer
2:00 1 scoop whey
3:00 1 cup oats, 1 tbsp PB, 1 scoop whey, 1 tbsp jam, splash milk + fish oil
5:20 0.6 cup CC, ½ cup yoghurt, 1 spoon PB, diced apple+pear + fish oil
7:45 Roast pork, 2 piece sweet potato (small), 2 piece pumpkin (small), broccoli, gravy

Was very very full after this and was wondering how i would fit in my prebed but at 10pm im actually quite peckish - go go metabolism!!! So i think i'll manage just fine.

10:30 ¾ Cup CC, 2 tbsp PB, 1 tbsp Jam + fish oil

Totals 3148 Fat 102 31% Carb 298 34% Pro 266 36%

I love sundays

[matthor]

Upper/Heavy

PreWO
7:10 750ml water
7:30 3/4cup oats, ½ milk, 1 spoon PB, 1 scoop whey
had a bit of extra time than normal before training so I figured I would try out a larger breakfast and see how it worked out. Was actually a little bloated when I started and my guts were a tad mixed up but by half way thru I felt great.
8:00 1 serve Vault – it says to take on an empty stomach which I didn’t and this may have contributed to the bloating

Weight – 72.7kg
This is up a bit but I had a larger than norm breakfast and consumed over 1L of liquids so it prolly aint too accurate.

Rest Periods
b/w alternating sets 60-90sec
b/w Exercises 90-120sec

Flat Bench Press
Warmup 42.5kgs X 8 – 60kgs X 5 – 80kgs X 3
Work Sets
<87.5 X 5 (6th rep assisted)
<87.5 X 5 (6th rep assisted)
<87.5 X 5 (6th rep assisted) this set felt the best actually but I got a tiny amount of help on the last so I wont count it

Was very unimpressed with this performance as I used to do 2 sets @ 90kgs for 8 reps with no help needed – after my cut I lost some strength so hopefully I am back in PR territory soon

Alternating With

Seated Row
Warmup 90lbs X 8 – 130lbs X 3
Work Sets
<170lbs X 6 ***PR***
<180lbs X 6 ***PR***
<180lbs X 7 ***PR***

Was really happy with these as cos my benching sucked I was a bit down, but this picked me back up and it is always great to hit some PR’s

Standing BB Press
Warmup 80lbs X 4
Work Sets
<95lbs X 6 these felt very easy so I did them super slow on the down motion, and drove up hard on the push to try to get the most from them as this is the heaviest BB at the gym – next week will have to go to the squat rack and do them there
<95lbs X 6
<95lbs X 8

Alternating With

Lat Pull Down
Warmup 140lbs X 3
Work Sets
<180lbs X 6
<180lbs X 5
<180lbs X 5

These felt very good – think they were PR but not 100% sure – either way were good

Weighted Dips
Work Sets
<50lbs X 8 ridiculously easy ***PR***
<60lbs X 8 too easy again ***PR***
<70lbs X 9 ***PR*** could definitely have gone heavier but was kinda shocked at this – my benching sucked so this really pumped me up – I ordered a dip belt so I will be able to go heavier next time

Alternating With

Standing EZ Curl
Work Sets
<35kgs X 5
<35kgs X 5
<35kgs X 5 ***PR*** felt pretty good on these – they are about 5kgs heavier than I had gone before so was pleased

Cardio - Nope

Duration 60min

Comments
Woke up pretty fresh and decided I had time to kill so a big breakky was the go – im not sure how much I liked it tho – I was a bit full, but it may have contributed to my super strong form in the latter half of my workout where everything I touched was golden. Either way it is only doable on Mondays due to the later training times, but uni finishes tomo for me so maybe I could workout a bit later. I will have to adjust my calories thru the day tho as this was a bit above what my schedule normally allows

Rating 9/10 – Just wish my benching was better – would have been perfect!

[matthor]

7:10 750ml water
7:40 ¾ cup oats, ½ cup milk, 1 scoop whey, 1 spoon PB + fish oil + multi
8:00 Vault
tried out a new PreWo meal - was a little unconvinced - a bit too bloated for my liking
8:45 Workout
9:55 1.5 scoop whey – sipped on way out of gym
10:50 ¾ cup oats, ¼ cup bran, ½ cup milk, 1 tbsp PB, 1 scoop whey, 3 tsp Jam + 2 fish oil
1:20 ¾ cup tuna, 1 cup beans, ½ cup B rice, garlic, 15 almonds, parmesan, T sauce + fish oil
3:50 ¾ cup tuna, 1.5 cup beans, 2 stick celery, parmesan, garlic, t sauce + fish oil
6:45 ¾ cup tuna, 1.5 cup beans, 2 stick celery, parmesan, garlic, t sauce
9:50 ¾ Cup CC, 2 spoon PB, 1 spoon jam + fish oil

Totals 2773 FAT 95 32% CARB 224 28% PROTEIN 266 40%

[matthor]

Lower/Light + Traps/Forearms

PreWO
6:50 Vault Creatine
7:25 2 piece multi-grain toast w/ 1 tbsp PB+jelly
1 scoop whey in milk (250ml skim)

Weight n/a

WarmUp
15minute walk to gym
3min Rowing machine
Big stretch

1. Squat
WarmUp Bar X 8 – 60kg X 4 – 70kg X 3
Work Sets
<80kgs X 11 don’t know why I didn’t do 12, I had it in me, wasn’t thinking
<80kgs X 12
<80kgs X 12 Really tried to focus on form in these and make sure I went all the way down – think I shy’ed of parallel for some of the reps but I will keep this weight until I can do 3 sets of 12 with perfect parallel – I really want great form so I can increase weight safely and quickly

2a. Stiff Legged Deadlift
WarmUp 60kg X 3
Work Sets
<72.5kg X 11
<72.5kg X 11
<72.5kg X 10

this was a weight PR but my legs and lower back felt good, it was just my fkn grip that was letting me down – I would get to rep 8 or 9 and be just barely holding on with my finger tips so I couldn’t rep out – very annoying – I have to get my grip better

Alternating With

2b. Shrugs
WarmUp whoops-forgot
Work Sets
<220lbs X 12
<220lbs X 12 + 30lbs RC exercise X 15
<forgot the last set

3a. Standing Calf Raise on Smith
Work Sets
<245lbs X 12
<245lbs X 12
<245lbs X 14 ***PR***

Alternating With

Wrist Curls
Work Sets
<80lbs X 20 Front
<80lbs X 20 Rear
<80lbs X 10 Front X10 Rear

Ab Circuit
<Cable Crunch 70lbs X 10
<Crunch 15kgs X 20
<Side Crunch 15kgs X 10/side
<Side Bend 55lbs X 10/side
<Cable Crunch 70lbs X 10

Light Cardio: n/a

Comment
Pretty good session – I tried a new PreWO variation and think im happy with this one. Was happy with all exercises and felt good through them except for my weakass grip on the deads – might have to get a gripper or something cos it sucks my hands failing before my hammies!

Rating - 9/10 Good session, my squats are improving in form which is the main goal of this session

Session Duration 60min

[matthor]

im in the process of moving so it is hard to get on here to update but i will post up everything once i get settled.

been a bit messy diet wise with a few nights out on the booze and alot of poor food choices but will get serious again now that is out of the way - just finished a pizza which i ate cos i am hungover and needed something aweful for me also last night had chinese food ( i cant remember exactly what it was - perhaps just fried rice but it may have been something else aswell... hrmmm) then had maccas at 4am which seemed like a great idea at the time but ahh well.

worst part is im too buggered to get to the gym for my lower/hypertrophy day so will do it tomo and then have soccer training in the evening which will be fun

[matthor]

Friday 23/06/06
Lower/Heavy + Traps/Forearms

PreWO
6:15 3 egg omelet, 1 slice roast pork, 1 stick celery, BBQ sauce, 2 piece multigrain toast
7:30 Vault
Watching Football so up early – SOCCEROOS

WarmUp
5min row

1. Squat
Warmup Bar X 8 – 60kgs X 4 – 80kg X 3
Work Sets
<95kgs X 6
<95kgs X 6
<95kgs X 6

2a. Deadlift
Warmup 60kgs X 4 – 80kgs X 3
Work Sets tried a mixed grip to help wih my slip problem – it worked great
<95kgs X 6
<95kgs X 6
<95kgs X 6***PR***

Alternating With

2b. Shrugs
Warmup I did a shrug at the top of my deadlifts, so instead of shrugs here, I did Lateral Raises
Work Sets
<30lbs X 8
<30lbs X 10
<30lbs X 8

3a. Leg Press Calf Raise Machine weight not inc.
Warmup 500lbs X 4
Work Sets
<700lbs X 8
<700lbs X 10
<700lbs X 10 ***PR***

Alternating With

3b. Wrist Curls
Work Sets
<80lbs X 25 Front
<80lbs X 25 Rear
<80lbs X 15 F X 15 R

Ab Circuit X 2
N/A

Light Cardio:
5min bike to cool down

Comment
Was a bit worried would be tired as I got up 4:30am to watch football – and my legs had some slight DOMS, but once I started, I fired up quite well and had a great workout – my deadlifts felt really good so I was pleased with that and my squats also felt improved – 1 more week on 95kgs to ensure my form si spot on then I will progress.

Rating
9.5/10 – Socceroos through to the final 16, deadlift PR, squat form a bit better – pretty good all round

Session Duration
65min

[matthor]

Well i have finally got myself kind of set up at new place so can spare some time to update this - i was gunna go back and input the missed WO's but cbf so will just start with todays.

[matthor]

Lower/Heavy + Traps/Forearms

PreWO

6:50 500ml water, Vault + 1 tsp Glutamine – new supp.
7:15 ½ cup oats, 1 serve whey, 1 tbsp PB, drizzle skim

WarmUp
10min walk to gym
4min Row

1. Squat
Warmup Bar X 8 – 42.5kg X 6 – 70kg X 3 – 80kg X 2
Work Sets
<95kg X 6
<95kg X 6
<95kg X 6 was a bit sore and not heaps psyched for squats so im pleased I managed to squeeze out these reps – next week will try for an increase

2a. Deadlift
Warmup 60kgs X 4 – 90kgs X 2
Work Sets
<100kgs X 6
<100kgs X 6
<100kgs X 6 ***PR*** these felt a little heavy but I feel I had some more left in me – my quads were really hurting by the end tho

Shrugs were performed at the top of each rep

Alternating With

2b. RC Work
Work Sets
<35lbs X 12
<35lbs X 12
<35lbs X 12

3a. Leg Press Calf Raise
Warmup 500lbs X 10
Work Sets
calves a little sore so went a bit easy
<590lbs X 12
<590lbs X 12
<590lbs X 12

Alternating With

3b. Wrist Curls
Work Sets
<85lbs X 22 Front
<85lbs X 20 Rear
<85lbs X 15 F 10 R

Ab Circuit X 2 75lb Cable Crunch X 12 – 15kg Crunch X 10 – 15kg Side Crunch X 10 a side – 20 Bicycle – 65lbs Side bend X 10 a side – 20 Leg raise

Light Cardio:
10min walk @ 9/12 Incline @ 7.0km/h

Comment
Legs were a bit fatigued and sore from having to double my hypertrophy workout on soccer training day but managed to push through ok – next week once things are more settled hopefully hit some more PR’s

Rating
8/10

Session Duration
1 hr 25min

[matthor]

6:50 500ml water, Vault + glutamine
7:15 ½ cup oats, 1 scoop whey, 1 tbsp PB, drizzle skim + fish oil + multi
8:00 Workout
9:45 1.5scoop whey, 5g glutamine sipped straight after WO
10:40 ¾ cup oats, ¼ cup bran, ½ cup milk, 1 tbsp PB, 1 scoop whey, 3 tsp Jam + 2 fish oil
1:25 ¾ cup tuna, 2 cup beans, 20 almonds, garlic, hot sauce, 1 tbsp CC, parmesan cheese + fish oil
4:00 0.8 cup chicken breast, 1 cup beans, 1 cup cabbage, 15 almonds, 1mushroom, hot sauce, 1 tbsp CC, parmesan + fish oil
6:40 2 egg omelet, 1/3 cup tuna, 2 mushroom, 1 cup broccoli + fish oil
9:30 ¾ cup CC, 2 tbsp PB, jam + 2 flax oil
2:00AM ¾ cup CC, 2 tbsp PB, jam + 2 low calorie hot choc (44cal each)

had a few hours sleep then got up to watch world cup so had a snack as got hungry

Totals Cal 3317 Fat 114 36% Carbs 200 22% Protein 292 41 %

[matthor]

Upper/Heavy

PreWO
7:10 ½ cup oats, 1 scoop whey, 1 tbsp PB, cinnamon
8:00 Vault Creatine + 10g Glutamine

Weight
73.3kg

WarmUp
10min walk to gym
5min Rowing Machine

Rest Periods
b/w alternating sets 60-90sec
b/w Exercises 90-120sec

Flat Bench Press
Warmup 50kg X 8 – 80kg X 3
Work Sets
<90kg X 6
<92.5kg X 6
<92.5kg X 6 ***PR***

Alternating With

Seated Row the hammer grip is missing!! So had to use a slightly angled T-Bar which was a tad awkward as it would brush my knees if I didn’t spread them a bit more than I would have liked, but once started, was ok
Warmup 90lbs X 6
Work Sets
<190lb X 6
<190lb X 6
<200lb X 6 ***PR***

Standing BB Press
Warmup n/a
Work Sets
<55kg X 5
<55kg X 6
<55kg X 6 ***PR***

Alternating With

Weighted WG Chins
Warmup n/a
Work Sets
<25lbs X 8
<35lbs X 5
<35lbs X 5 ***PR***

Weighted Dips
Work Sets
<75lbs X 8
<100lbs X 5
<100lbs X 4 ***PR***

Alternating With

Standing EZ Curl
Work Sets
<35kg X 6
<35kg X 6
<35kg X 6

Cardio
Ran out of time so only 8min on Bike

Duration
1hr 10min

Comments
Probably the best WO I can remember having – my bench press felt so smooth it was freaking awesome! Really set the rest of the WO out cos I was pretty stoked at finally getting back to/and surpassing my pre-cut mark.

A 25lb PR on dips was great too – got some funny looks strapping 2 plates to my belt (which was rather difficult to do) but am pleased with the reps – will aim to increase till a smooth 6*6*6 then will need longer chain!

Chins felt great too, was very controlled and smooth (the word of the day).

Rating 10/10
Couldn’t have been much better than that!

[matthor]

Saturday 1/7/06

6:50 500ml water, 1 scoop whey, 1 tsp Glutamine
7:45 3 egg omelet, 3 mushroom, 2 tbsp CC, T sauce
10:45 ¾ cup tuna, 1.75 cup beans, ¼ cup corn, dressing, 20 almonds
1:25 Apple, small tin tuna
3:10 ¾ cup tuna, 1.75 cup beans, ¼ cup corn, dressing, 20 almonds
6:30 ¾ cup CC, 2 tbsp PB, jam, apple + fish oil
9:20 ¾ cup CC, 2 tbsp PB, jam + 2 flax oil
Got up to watch world cup
2:15am 0.6 cup CC, 1.5 tbsp PB, 3 tsp Jam

Totals 2604 Fat 105 38% Carbs 185 23% Protein 237 39%

Sunday 2/7/06

9:10 1 scoop whey, 5g Glutamine
10:00 1 cup oats, ½ cup milk, 1 tbsp PB, 1 scoop whey, 3 tsp Jam + 2 fish oil
12:30 ½ cup oats, 1 tbsp PB, 1 scoop whey + Swole + 5g Glutamine + Vit. C
2:00 Soccer
2:45 1.5scoop whey, sipped some here, the rest at end of match (3:45)
4:50 ¾ cup oats, 1 apple, ½ cup skim, 1 scoop whey, 2 tbsp PB, cinnamon + 2 fish oil + Vit. C
7:00 2 egg omelet, 2 mushroom, 2 spoon CC, 1 orange
7:20 Swole
9:15 ¾ cup CC, 2 tbsp PB, jam, 2 stick celery
10:00 5g glutamine

Totals 2641 Fat 95 33% Carbs 220 32% Protein 228 35%