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19-01-2006, 06:59 PM
| #103 (permalink) |
 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:  |  For the site that i'm doing the trial for, i had to write a full log of nutrition, training, supps and goals. Here it is: About me/my stats Body Type: Endomorph Weight: 210 Height: 5'9" Age: 21 Measurements: Waist 36", arms 17 1/2" pumped, legs 24 1/2" 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" 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: 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 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. Nick ______________________ - Obsession is what lazy people call dedication - Last edited by Nick500; 03-01-2007 at 03:59 PM. |
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23-01-2006, 12:04 AM
| #104 (permalink) |
| Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power: | weighed in at 15 1/2 stone today ! madness definitely not happy with my fat amount but i'm NOT gonna let that stop me from gaining. I did 6 - 5 - 4 on 120kg bench yesterday (highest ever...), also did 6 reps of 310kg leg press today (PB) Nick ______________________ - Obsession is what lazy people call dedication - |
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23-01-2006, 11:50 AM
| #106 (permalink) | |
| Making Progress  Join Date: Aug 2005 Posts: 165 Rep Power:  | Quote:
______________________ "Im hardly a bum im training to become an arctech" - wannabebig | |
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24-01-2006, 10:29 PM
| #107 (permalink) |
| Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power: | just got back from a real pussy 30 minutes bicep/tricep workout (got an exam tomorrow so it was just to kill some time away from revising...) i know I wont get any doms tomorrow i didn't have the aggression or anything to really push it. Been feeling ill in the last few days and not slept right either. BUT - a good thing - had my arms measured today, the right one 18 " and left one just over 17 1/2 !!! this means i've reached one of my goals i set myself for easter, getting 18". Feeling mighty fat though, weight still hovering around 15 5 Nick ______________________ - Obsession is what lazy people call dedication - |
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