My training log

Fiba

OK i thought i would start a journal to help keep me motivated while i make a come back to the gym.
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My training is as follows....

Mon-Chest and tris

Wed- back and bis

Fri-shoulders and lgs
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i hope also to do a session of cardio tues and thurs but because of work commitments i might no be able to.

I am starting a whole new diet aswell . I hope to lose some bodyfat a little at a time on this diet while hardining up a little.


~06.30- protien shake


~07.00- 3 egg whites , 1 whole egg scrambled
100ml orange juice, 250ml glass of milk and 2 slices of grannary
bread


~10.15- 120g chicken breast, 2 oatcakes and an apple


~12.30- can of tuna , 60g chicken breast, low fat yoghurt, 2 slices of
grannary bread and a large salad


~15.15- 120g chicken breast, 2 oatcakes and an apple


~17.00- bannana


~17.45- can of tuna, low fat yoghurt and a bannana


~TRAIN


~19.30- protien shake


~20.30- salmon , 60g of chicken breast and medium jacket potatoe


~22.00- oatcake topped with low fat cheese spread and a carrot


~23.00- 100g of cottage cheese.


~SLEEP


I am considering using M1t aswell . Havent completely made up my mind on that one yet .


any thoughts please feel free to add or advise


Fiba

razg

Looks like a clean diet, might be worth adding up the calories to see where you are. Slightly above maintenance should help build up muscle, and the fact that you're eating very often should keep your metabolic rate high. On those lines, as you add muscle, it should help to modify your body composition. A tip i'd give would be to add dextrose to your post workout shakes - the insulin spike will aid nutrient uptake and glycogen synthesis which in turn will aid protein synthesis and recovery over the following days. I definately noticed some changes after starting to do that.

A small note on fruit is (that while very nutritious, and a good way to get some sweet stuff without breaking your diet) fructose is not converted to glycogen and thus not stored in the muscles, but in the liver (i believe). Hence not necessarily the best thing for pre-workout boosts - I personally find isotonic drinks improve my performance a lot.

In terms of the M1T, I dont know your history with supplements, however M1T is a particularly strong/harsh substance. If you haven't yet used creatine, try that which will as a beginner give great gains along with a good diet and strict training scheme. Otherwise you might like to consider something along the lines of a 1AD/4AD stack - i'm not sure of the PCT required for that, but one of the AAS gurus will be sure to tell you.

A quick final note on the cardio would be that HIIT is excellent for changing your body composition. The high intensity bursts will help build up a lot of supporting muscles, and for some reasons I can't recall now, it promotes a hormone balance towards burning fat.

good luck, looks like a solid plan

RaZ

Fiba

cheers Razg

il definetly give the dextros a shot, il mix it in with the shake . Is there any better foods to replace the fruit with pre workout along with an isotonic drink?

You said about calories for maintenance , do you know the correct number for maintenance so that i can work it out ?

As for the M1t this will be my third course . My first course was 10mg a day 1 in the mornin and 1 an hour before training . My second course was 20 mg a day 2 in the mornin and 2 an hour before training. With both courses i ran 1000mg of milk thistle and 4-5 bannanas for potasium to prevent lower back ache . I disnt experience any side effects from either course . A little size gain (not much) but a sizeable strength increase .

Fiba

Fiba

oh yeah i also ran Tamoxifen pct but i cant get ahold of anymore so this will use up what i have left . Im thing of a 10mg a day course this time

razg

Personally, i eat 1.5-2hours before a workout, generally something with low gi carbs and protein, and just sip on the isotonic while training.

However, an idea would be to get some dextrose down you (maybe with a protein shake) prior to training, as it will give you a quick boost of sugar. Anything with maltodextrin (although not as good as dextrose but also fast acting) will have the same effect.

In terms of the M1T, i'm not really qualified to advise on that, i'll let one of the other guys give their opinion .

Fiba

OK , just back from the gym . trained back and Bis today.

dumbell rows using a 45 degree bench- x4
Lat pulldown- x4
Straight arm pulldown- x4

Standing alternating dumbell curl- x3
seated dumbell hamer curls (45 Degree)- x3
Preacher curl (machine)- x3
Cable curls- x1 set to failure



Weights were wayyyyy down but thats what i get for such a long lay off.
Gym is way busier than before and wasted quite a bit of time waitin for equipment. Other than that thing went well , energy was ok not great but ok and motivation is up.

As for the diet ....no problem there , the meals are easy for packed lunches and i felt full all day .



Fiba

razg

Not a bad plan, but IMO too much biceps.

I personally separate upper and lower back, but if you intend to train the whole back in one day, add some deadlifts.

Additionally, bent over row is a good one, as are shrugs (I put them with upper back, not shoulders, but its personal). Also you could consider some bent over lateral raises.

RaZ

Fiba

Deadlifts are a big no! right now ,deadlifts are the reason i havent trained since xmas . I was deadlifting my maximum for 8 reps (140kg) and a boy behind me bumped into me and my back did that bannana shaped thing . That was game over , did my siatic nerve in aswell as lower back damage . I was recieving psyio for ages .

No lower back exercises for me , even squats kills me so i need to do as many seated exercises as possible .

Fiba

razg

Fair enough - you can still do roughly equivalent to bent over lat raises on a bench, that will support you, also you can work similar to bent over rows using the cable machine (seated if needs be).

Sorry to hear about your back, but keep training, you'll get back into shape

razg

Additionally:

I dont know if you are able to do this, but dorsal raises are excellent for strengthening your erector spinae without placing excessive stress on your spinal column - if you find them too easy, place your hands behind your head, and slow them down a lot - this will strengthen it as a stabilising movement.

RaZ