About me/my stats
Body Type: Endomorph
Weight: 215
Height: 5'9"
Age: 21
Measurements: Waist 36", arms 18/17 1/2" pumped, legs 24 1/2"/25"
Years training: 6 years total, just under 2 years seriously
Lifts to note:
Deadlift 202kgs - 445lbs
bench 140kgs ~ 310lbs
Squat 120kgs ~ 265lbs (i have bad knees ) - leg press ~ 320kgs = 700lbs
Shoulder press dumbells 46kg for 3 reps ~ 100lb dumbells
Decline press dumbells 125lbs for 6 reps
Goals
Currently Bulking
In the short run I have the following goals by Easter time (April) :
Hit 225-230lbs bodyweight without gaining too much fat.
Get my rear delts up to the level of my front/sides for improved posture and get those 'boulder shoulders'. :P
Also to get my arms 18.5" pumped.
Lift Goals by Easter time (April) :
220KG 1 rep-deadlift
150KG 1 rep-bench press (just a belt)
350KG Leg-press
140lb dumbell decline press
110lb (50kg) dumbell shoulder press
Nutrition
I aim for 7 - 8 'meals' per day. I say 'meal' here because i'm including the pre and PWO food here as meals. Realistically I eat 4000 - 4500 cals per day, with approx 300 grams protein, 500 grams carbs, 125 grams fats. I'm very consistent in my food and pretty religiously eat every 2 - 2 1/2 hours, and almost every day is the following:
Meal 1 - Morning shake:
1 1/2 scoops dymatize elite whey, 1 banana, 1 tablespoon peanut butter, 3/4 pint of skimmed milk, 100 grams oats, 1 egg whole, 5 egg whites blended.
Meals 2,3:
150 grams lean white meat (normally chicken or turkey) with approx 150 grams (cooked weight) of brown rice with cashews (raw) and raisins, sometimes with some pesto.
Meal 4: Pre-workout:
Either a 1/2 portion of the above, or oats with 1 1/2 scoops whey, 6 egg whites in the blender.
Meal 5: Post-Workout:
2 scoops of whey, 1 egg whole, 5 whites with 3/4 scoop of dextrose.
Meal 6,7 (Meal 6 is normally 1 hr after PWO):
Meal like meals 2,3, or 100 grams noodles with 2 or 3 cans of tuna (130 grams/can), normally split in half. Sometimes I may substitute this meal for 2 slices of wholemeal bread with peanut butter, or for 2 wholemeal pitta breads with low-fat humus, or 10 eggs (2 yolks 8 whites) on 2 wholemeal toast slices - this is normally a relaxing part of the day in front of the TV/PC etc.
Meal 8 (before bed):
1 1/2 scoops dymatize elite whey, 1 1/2 tablespoon peanut butter, 1 pint of skimmed milk, 1 egg whole, 5 egg whites blended.
Points to note:
All bread, rice etc is the wholemeal alternative. Peanut butter used is all natural and 98% peanuts. Milk is always skimmed. Eggs are lion-quality and are normally consumed raw unless in meals 6,7. I occassionally eat out, but when I do its nothing too bad, like Nandos (half chicken, chips () and corn). This would normally mean replacing 2 meals, but having a protein flapjack bar within that period too.
Snacks:
If i do snack, then it is with Chemical Nutrition Pro-flapjack bars (cherry and almond flavour), or the odd teaspoon or two of peanut butter.
Exercise/Training
I currently train between 5 and 6 days per week for weights, with 10 minutes cardio after each workout on fairly low intensity (HR about 130 - 140 BPM) - although have to admit i have only JUST started that cardio, and haven't been doing any at all. Normally the weight training takes 1 hr 15 mins.
Training split is not 100% tight, because I base it on DOMS pains but also sometimes tying in workouts with my training buddies. Here is a TYPICAL week though:
Monday: Chest
Tuesday: Back
Wednesday: Off
Thursday: Arms
Friday: Legs
Saturday: Shoulders
Sunday: Off, or not.
I do not encorporate a strict AB schedule, perhaps I should, but scatter doing some ab work in 2 of the training days.
Typical Workouts: ( I train in 2 gyms, one has dumbells in KGs up to 40kg, 1 has dumbells in lbs up to 170lb)
Chest:
Bench Press:
60KG for 25 reps (warmup)
80KG for 12 reps (2nd warmup)
120KG for 3 sets, normally 5-4-3 or thereabouts
Decline Press:
(depending on what gym I train at, the main gym only goes up to 40kg dumbells , but the following is for the other gym)
100lb dumbells for 10 reps
125lb dumbells for 3 sets, 6-5-4
Cable Crossover (lying):
approx 35kg each arm for 6 - 8 reps, for 4 sets
Incline press:
3 sets, aiming for 6-5-4, normally 100lb dumbells
Incline flies:
3 sets, very slow and trying to keep strict form, normally about 45lbs.
Back:
Deadlift:
60KG for 12 reps (warmup 1)
100KG for 12 reps (warmup 2)
-i then usually put knee supports, gloves, straps and belt on (!)
180KG for 3 sets, aiming for 6-5-4, normally approx 5-4-3 but gaining
Dumbell Row:
50lb for 20 reps for warmup
3 sets of 100lb for 8-7-6 reps each arm
Bent over row:
60KG for 12 reps
100KG for 3 sets, aiming 6-5-4
Lateral pulldowns ( in front of head):
60kg for 15 reps
100kg for 3 sets aiming 6-5-4, normally spotted to get final part of pull
Seated row:
60kg for about 15 reps, 2 sets.
Arms:
Standing Dumbell Bicep curl (reps account for each arm):
15 kg for 10 reps
25 kg for 3 sets, aiming for 6-5-4
If i'm feeling strong, 27.5kg for the above
Tricep pushdowns (with rope or V shape clip):
40kg warmup for 20 reps
80kg (full stack at gym) for 12-10-10-8
Z-bar curls:
either 21s with 10kg each side (30kg total) for 3 sets (3rd set drop to 25kg total)
or 20kg each side plus 2.5 bolts (55kg total) for 3 sets 8-7-6
Skullcrushers (tricep extension laying on bench):
55kg dumbell for 3 sets: 6-5-4
Hammer curls (standing dumbells):
2 quick sets, high reps, normally 15 kg dumbells for approx 12 - 15 reps.
Legs:
Warmup:
1 minute set of varying weights on:
leg extensions
hamstring curls
standing calf raises
Squats:
60kgs for 15 reps
80kg for 10 reps
80 kg for 8 reps
ass super low
Upside-down Leg Press:
15 reps 4 plates/side (160kg)
10 reps 5 plates/side (200kg)
8 reps 6 1/2 plates/side (260kg)
6 reps 290kg
20 reps of 120kg
30 reps of 120kg
Hamstring curl:
70kg for 6 reps
100kg for 8 reps
100kg for 8 reps
Seated calf raises:
15 reps 60kg
5 reps 110kg
7 reps 90kg
9 reps 70kg
Shoulders:
Seated Dumbell press:
20kg for 20 reps warmup
40kg for 3 sets, 6-5-4
Side lateral raises:
10kg dumbell for 4 sets, approx 10-9-8-6
Barbell behind the head press:
3 sets for approx 60kg for 6-5-4
Standing Military Press:
40kg for 15 reps (warmup)
55kg - 60kg for 3 sets: approx 6-5-4
Lying Side lateral or one-arm cross cable laterals:
4 sets of approx 8-7-6-6, 20kg weight or 10kg dumbells for respective exercises
Supplements
Supps:
Dymatize Elite whey (approx 4 - 6 scoops/day)
Multivitamin (2 in morniing, 1 before bed)
flax seed oil (2 grams morning, 2 grams night)
cod liver oil (1.2 grams morning, 1.2 grams night)
EPA (2 grams morning, 2 grams night)
Glucosamine (1 gram morning, 1 gram night)
Vit C (1 gram morning, 1 gram night)
Creatine (5 grams in morning MRP shake, 5 grams in PWO shake)
St John's Wort (680mg in the morning)
Products used in the past/occassionally:
Superdrol
Nolva (tamoxifen citrate)
Ephedrine in the form of ECA (EPH25+)
Dymatize ignite
ON Whey, MetRx Whey, All-the-whey Whey, Dymatize MegaMilk, All-The-Whey milk protein isolate, Holland and barrett whey
Creatine monohydrate/ CEE
Avant Labs Sesathin
Taurine
red rice yeast
milk thistle
hawthorn berry
coq10
vitamin B complex
B5(panto acid)
saw palmetto
Ergopharm Psychotropin
Citrulline malate
Tribulus
ZMA
I keep a log on the website that I moderate for, here:
http://musclechat.co.uk/viewtopic.php?t=3020
I update it every few days. I normally post mental and physical sides.
*New Photos added*: Taken yesterday, weight 15 stone 5, arms 18"/17 3/4", legs 25".
Nick