squatty's training log

Squatty · 03-07-2006, 08:29 PM

I did a review with my trainer today, setting down the goals and basic programme outline for the next year. It's been a year now since I sorted my form out, took my diet seriously and did my first cycle. Since August 2005 I've added 5.5kg in weight and brought my bodyfat down from 24 to 15.

Everything will kick off in September. I find it hard to get to the gym as often during the school holidays as my son can be handful for my wife on her own,so I just need to keep things ticking over for the next few weeks.
(I've obviously got to go to work as well)

Then, from September to end of January 2007, it's time for some serious bulking; hopefully adding another 6-7kg. We need to flesh this out more but I need to up my cal intake to 4500-5000 daily and perhaps do a big cycle (test e, sust and tren) in the autumn. We also started to put the training programme together which will be a lot more even now that my back and calves have caught up the rest of my muscle groups. However,my trainer still advocates shaking the programme up every three weeks, which makes a lot of sense.

I've still got the drive to compete.I took on board what some members said in one of my other threads and it seems that this time of the year is the best time to compete in terms of the number of shows taking place and the likelihood of not nailing the conditioning first time. By doing the bulking programme for five months, I still give myself a minimum of 25 weeks to cut, possibly longer.

I feel dead excited and full of determination. Just lately my workouts have been full of controlled agression which works best for me.

I will add more detail to this skeleton plan over the next few weeks but initial thoughts would be great to hear

Nick500 · 04-07-2006, 01:15 AM

Your motivation is inspiring, you seem to have the long run game planned in your head which is really great.

Be careful with jumping into hardcore cycles especially if your son and family commitments need attention, but everything sounds great !

Nick

Squatty · 04-07-2006, 03:17 PM

Thanks for the feedback Nick. It was a concern of mine before my first cycle; i.e. whether I would be compromising my family commitments but my fears didn't really pan out. My fuse got shorter as I got into the cycle but I do a lot of visualisation in my work so learned to channel it into my workouts.

The other thing is that my training is the only thing I have that doesn't require me looking after others (which happens both at home and at work) and I know that if I neglect my training I start to resent the other demands on my time. So, training is extremely useful to me in getting balance in my life.

Squatty · 08-07-2006, 11:41 AM

It's been a funny old week. I felt seriously motivated after the review and action plan on Monday and had a storming leg session on Tuesday.This carried on until yesterday when I hit a wall. I was doing chest and started with incline dumbbell press- no sweat.Then on to flat barbell press and once again broke a pb. All of a sudden doing declines, things went pear shaped; I couldn't get above 5 reps on the 2nd set, whereas I'd normally be doing 10. It just went downhill from there and by the end I felt like I'd been hit by a truck

Spoke to my coach, who suggested that between now and my holiday, I need to bring things right down before the big push in September. He also mentioned "at your age...." which is hard to hear

I'm sure he's right but this is such a head f**k. After a couple of months of astonishing progression I fight to accept that I need a breather.

And to soften the blow, I left the gym and instead of my usual tuna, jacket and veg, I had a fry up, followed by a huge wedge of strawberry cheesecake. Felt like shit an hour later.

What a difference 5 days make .... winge, winge,bollocks, c**ts, caulliflower!

Will try and come back to the journal later with a less self pitying head on

Squatty · 10-07-2006, 05:00 PM

What a difference two days make. Feel a bit of a wuzz for posting Saturday's dramatic entry. When I read it back, I sound about 10!

Met up with coach today and we've put the programme together for the rest of the summer. This is it:

Week One:
Monday: Legs & Triceps & Abs
Tuesday: Chest & Biceps
Wednesday: Back & Shoulders & Abs
Thursday: Legs & Triceps
Friday: Chest & Biceps & Abs

Week Two:
Monday: Chest & Shoulders & Abs
Tuesday: Back & Triceps
Wednesday: Legs & Biceps & Abs
Thursday: Chest & Shoulders
Friday: Back & Triceps & Abs

Week Three:
MOnday: Back & Biceps & Abs
Tuesday: Legs & Shoulders
Wednesday: Chest & Triceps & Abs
Thursday: Back & Biceps
Friday: Legs & Shoulders & Abs

Cardio three times a week for 30mins (Tues, Thurs & Sat)

Today was the first day of week one and all my old enthusiasm was back. For a few months I've split legs over two days, so it was tough doing them all in the one session but the burn felt good. The changing rooms are up 7 flights of stairs and I went down after showering and realised I'd left my key upstairs. I often do this on leg days but never any other days. The climb adds that final little pump.

Also, before the big bulk, we're going for calorie reduction (on the theory of shocking the body now and then again when the bulk starts) and its been far harder than I thought. I struggled for ages to handle 4000 cals per day but going down to 2500 the last two days and I feel starving all the time. I found myself standing outside a fish restaurant today, sniffing longingly.

Anyway, I'd appreciate comments on the new programme, particularly if anyone sees any drawbacks in it. Thanks guys

Squatty · 14-07-2006, 06:47 PM

Back with a vengeance the last few days; god knows what got into my head last weekend.

Started the new programme this week and the main thing to hit me, in more ways than one was that the leg session came round sooner than it did on last programme. So, I did them Monday and then again this morning.No obvious change yet but the tank felt fuller this morning.

Chest yesterday was good. I can now get out 10 reps with the 35kg dumbbell doing inclines.The next weight up at the gym is 40kg so next week I'm gonna go for a 2 or 3 rep set just to get the feel of the heavier weight.

The reduction in calories is a b*ggar;I'm okay until the evening then I start to crave any old crap really. Have managed to resist so far. If I want to turn heads on the beaches of Devon next month.....

Started running the short course of trenbol yesterday. Touch wood, I haven't yet experienced any of the needle horror stories that I read about on other posts.

Only doing a short back session tomorrow as my wife has bullied me into mending the fence and repointing the patio. She's even written it in my diary, in case I forget! God knows how you repoint a patio though

Squatty · 21-07-2006, 02:05 PM

It's been an interesting week. I've felt unbelievably strong all week,which I know is not the main purpose with the tbol but its been so noticable. The rest day on Wednesday was also good for me.

Did chest this morning and tried out the 40kg dumbbells after doing the normal sets and managed three reps. Then did my normal 4 sets of flat bench and then tried a 5th with an extra 10kg on the bar and managed two reps. There was nobody else around because I think with a spotter I might have done a couple more.

The diet is obviously working - some biggish veins are starting to pop up, mainly on my arms but also on my delts and quads. But boy oh boy, is this calorie reduction hard.I've managed to eat clean all week, even turning down a fresh cream scone on Wednesday that a colleague brought to work for her birthday.

Next week will be novel because the school holidays start and I will be getting up at 6.15 and getting to the gym by 7am. So, I'll have trained and done a couple of hours work before my lad wakes up and then the whole day is free. Sounds great but the loss of money will be a pain.

Last night I tried Nick's peanut butter concoction. I told myself not to be such a big girl and get it down, but Nick, if you read this, it was foul. I'll try it again tonight with the coconut. Then again I might treat myself with a bounty instead

Nick500 · 21-07-2006, 02:18 PM

Excellent log so far, i like that your well expressed and make sense in everything you say.

Glad to see you've sorted out your head and your back on form and trying hard ! Personally I couldn't do gym at 7am... blimey . Hardcore stuff.

What is trenbol? Do you mean Trenbolone?

Nice lifts, btw.

'even turning down a fresh cream scone on Wednesday that a colleague brought to work for her birthday. ' - GOOD MAN !!

"Last night I tried Nick's peanut butter concoction. I told myself not to be such a big girl and get it down, but Nick, if you read this, it was foul. I'll try it again tonight with the coconut. Then again I might treat myself with a bounty instead"

haha, just made me laugh. Come on buddy, chug it down !! No seriously though, no harm in having some ground cashews (which are almost tasteless) in there for some good EFAS, or the coconut instead. Not sure i'd agree with a bounty though !!

Does your son know your on the gear by the way? Just interested.

Nick

chalk · 21-07-2006, 02:23 PM

Total weight: 100 grams
Almond butter, plain, without salt added

Calories: 633

Total Fat in grams: 59.1
Saturated Fat in grams: 5.602
Polyunsaturated Fat in grams: 12.402
Monounsaturated Fat in grams: 38.374
Cholesterol in mg: 0
Carbohydrate in grams: 21.22
Fiber in grams: 3.7
Protein in grams: 15.08
Sodium in mg: 11

Compared to peanut butter..
Total weight: 100 grams
Peanut butter, smooth style, without salt

Calories: 593

Total Fat in grams: 51.03
Saturated Fat in grams: 10.344
Polyunsaturated Fat in grams: 13.788
Monounsaturated Fat in grams: 24.276
Cholesterol in mg: 0
Carbohydrate in grams: 19.28
Fiber in grams: 5.9
Protein in grams: 25.21
Sodium in mg: 17

There are more calories in the Almond butter but the fats are better. Although, there's more protein in the peanut butter.
Still, it might be a good substitute if you don't like the taste of peanuts.
I also used to use reduced fat condensed milk.
By the way, good log.

Nick500 · 21-07-2006, 02:28 PM

Good find there chalk i might check it out

04-07-2006, 01:15 AM	#22 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	Your motivation is inspiring, you seem to have the long run game planned in your head which is really great. Be careful with jumping into hardcore cycles especially if your son and family commitments need attention, but everything sounds great ! Nick ______________________ - Obsession is what lazy people call dedication -

21-07-2006, 02:18 PM	#28 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	Excellent log so far, i like that your well expressed and make sense in everything you say. Glad to see you've sorted out your head and your back on form and trying hard ! Personally I couldn't do gym at 7am... blimey . Hardcore stuff. What is trenbol? Do you mean Trenbolone? Nice lifts, btw. 'even turning down a fresh cream scone on Wednesday that a colleague brought to work for her birthday. ' - GOOD MAN !! "Last night I tried Nick's peanut butter concoction. I told myself not to be such a big girl and get it down, but Nick, if you read this, it was foul. I'll try it again tonight with the coconut. Then again I might treat myself with a bounty instead" haha, just made me laugh. Come on buddy, chug it down !! No seriously though, no harm in having some ground cashews (which are almost tasteless) in there for some good EFAS, or the coconut instead. Not sure i'd agree with a bounty though !! Does your son know your on the gear by the way? Just interested. Nick ______________________ - Obsession is what lazy people call dedication -

21-07-2006, 02:28 PM	#30 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	Good find there chalk i might check it out ______________________ - Obsession is what lazy people call dedication -

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03-07-2006, 08:29 PM	#21 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	I did a review with my trainer today, setting down the goals and basic programme outline for the next year. It's been a year now since I sorted my form out, took my diet seriously and did my first cycle. Since August 2005 I've added 5.5kg in weight and brought my bodyfat down from 24 to 15. Everything will kick off in September. I find it hard to get to the gym as often during the school holidays as my son can be handful for my wife on her own,so I just need to keep things ticking over for the next few weeks. (I've obviously got to go to work as well) Then, from September to end of January 2007, it's time for some serious bulking; hopefully adding another 6-7kg. We need to flesh this out more but I need to up my cal intake to 4500-5000 daily and perhaps do a big cycle (test e, sust and tren) in the autumn. We also started to put the training programme together which will be a lot more even now that my back and calves have caught up the rest of my muscle groups. However,my trainer still advocates shaking the programme up every three weeks, which makes a lot of sense. I've still got the drive to compete.I took on board what some members said in one of my other threads and it seems that this time of the year is the best time to compete in terms of the number of shows taking place and the likelihood of not nailing the conditioning first time. By doing the bulking programme for five months, I still give myself a minimum of 25 weeks to cut, possibly longer. I feel dead excited and full of determination. Just lately my workouts have been full of controlled agression which works best for me. I will add more detail to this skeleton plan over the next few weeks but initial thoughts would be great to hear

04-07-2006, 03:17 PM	#23 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Thanks for the feedback Nick. It was a concern of mine before my first cycle; i.e. whether I would be compromising my family commitments but my fears didn't really pan out. My fuse got shorter as I got into the cycle but I do a lot of visualisation in my work so learned to channel it into my workouts. The other thing is that my training is the only thing I have that doesn't require me looking after others (which happens both at home and at work) and I know that if I neglect my training I start to resent the other demands on my time. So, training is extremely useful to me in getting balance in my life.

08-07-2006, 11:41 AM	#24 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	It's been a funny old week. I felt seriously motivated after the review and action plan on Monday and had a storming leg session on Tuesday.This carried on until yesterday when I hit a wall. I was doing chest and started with incline dumbbell press- no sweat.Then on to flat barbell press and once again broke a pb. All of a sudden doing declines, things went pear shaped; I couldn't get above 5 reps on the 2nd set, whereas I'd normally be doing 10. It just went downhill from there and by the end I felt like I'd been hit by a truck Spoke to my coach, who suggested that between now and my holiday, I need to bring things right down before the big push in September. He also mentioned "at your age...." which is hard to hear I'm sure he's right but this is such a head fk. After a couple of months of astonishing progression I fight to accept that I need a breather. And to soften the blow, I left the gym and instead of my usual tuna, jacket and veg, I had a fry up, followed by a huge wedge of strawberry cheesecake. Felt like shit an hour later. What a difference 5 days make .... winge, winge,bollocks, cts, caulliflower! Will try and come back to the journal later with a less self pitying head on

10-07-2006, 05:00 PM	#25 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	What a difference two days make. Feel a bit of a wuzz for posting Saturday's dramatic entry. When I read it back, I sound about 10! Met up with coach today and we've put the programme together for the rest of the summer. This is it: Week One: Monday: Legs & Triceps & Abs Tuesday: Chest & Biceps Wednesday: Back & Shoulders & Abs Thursday: Legs & Triceps Friday: Chest & Biceps & Abs Week Two: Monday: Chest & Shoulders & Abs Tuesday: Back & Triceps Wednesday: Legs & Biceps & Abs Thursday: Chest & Shoulders Friday: Back & Triceps & Abs Week Three: MOnday: Back & Biceps & Abs Tuesday: Legs & Shoulders Wednesday: Chest & Triceps & Abs Thursday: Back & Biceps Friday: Legs & Shoulders & Abs Cardio three times a week for 30mins (Tues, Thurs & Sat) Today was the first day of week one and all my old enthusiasm was back. For a few months I've split legs over two days, so it was tough doing them all in the one session but the burn felt good. The changing rooms are up 7 flights of stairs and I went down after showering and realised I'd left my key upstairs. I often do this on leg days but never any other days. The climb adds that final little pump. Also, before the big bulk, we're going for calorie reduction (on the theory of shocking the body now and then again when the bulk starts) and its been far harder than I thought. I struggled for ages to handle 4000 cals per day but going down to 2500 the last two days and I feel starving all the time. I found myself standing outside a fish restaurant today, sniffing longingly. Anyway, I'd appreciate comments on the new programme, particularly if anyone sees any drawbacks in it. Thanks guys

14-07-2006, 06:47 PM	#26 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Back with a vengeance the last few days; god knows what got into my head last weekend. Started the new programme this week and the main thing to hit me, in more ways than one was that the leg session came round sooner than it did on last programme. So, I did them Monday and then again this morning.No obvious change yet but the tank felt fuller this morning. Chest yesterday was good. I can now get out 10 reps with the 35kg dumbbell doing inclines.The next weight up at the gym is 40kg so next week I'm gonna go for a 2 or 3 rep set just to get the feel of the heavier weight. The reduction in calories is a b*ggar;I'm okay until the evening then I start to crave any old crap really. Have managed to resist so far. If I want to turn heads on the beaches of Devon next month..... Started running the short course of trenbol yesterday. Touch wood, I haven't yet experienced any of the needle horror stories that I read about on other posts. Only doing a short back session tomorrow as my wife has bullied me into mending the fence and repointing the patio. She's even written it in my diary, in case I forget! God knows how you repoint a patio though

21-07-2006, 02:05 PM	#27 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	It's been an interesting week. I've felt unbelievably strong all week,which I know is not the main purpose with the tbol but its been so noticable. The rest day on Wednesday was also good for me. Did chest this morning and tried out the 40kg dumbbells after doing the normal sets and managed three reps. Then did my normal 4 sets of flat bench and then tried a 5th with an extra 10kg on the bar and managed two reps. There was nobody else around because I think with a spotter I might have done a couple more. The diet is obviously working - some biggish veins are starting to pop up, mainly on my arms but also on my delts and quads. But boy oh boy, is this calorie reduction hard.I've managed to eat clean all week, even turning down a fresh cream scone on Wednesday that a colleague brought to work for her birthday. Next week will be novel because the school holidays start and I will be getting up at 6.15 and getting to the gym by 7am. So, I'll have trained and done a couple of hours work before my lad wakes up and then the whole day is free. Sounds great but the loss of money will be a pain. Last night I tried Nick's peanut butter concoction. I told myself not to be such a big girl and get it down, but Nick, if you read this, it was foul. I'll try it again tonight with the coconut. Then again I might treat myself with a bounty instead

21-07-2006, 02:23 PM	#29 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	Total weight: 100 grams Almond butter, plain, without salt added Calories: 633 Total Fat in grams: 59.1 Saturated Fat in grams: 5.602 Polyunsaturated Fat in grams: 12.402 Monounsaturated Fat in grams: 38.374 Cholesterol in mg: 0 Carbohydrate in grams: 21.22 Fiber in grams: 3.7 Protein in grams: 15.08 Sodium in mg: 11 Compared to peanut butter.. Total weight: 100 grams Peanut butter, smooth style, without salt Calories: 593 Total Fat in grams: 51.03 Saturated Fat in grams: 10.344 Polyunsaturated Fat in grams: 13.788 Monounsaturated Fat in grams: 24.276 Cholesterol in mg: 0 Carbohydrate in grams: 19.28 Fiber in grams: 5.9 Protein in grams: 25.21 Sodium in mg: 17 There are more calories in the Almond butter but the fats are better. Although, there's more protein in the peanut butter. Still, it might be a good substitute if you don't like the taste of peanuts. I also used to use reduced fat condensed milk. By the way, good log.