Lonsdale's Real Deal Log

Lonsdale

Aug 10th Workout: Weight: 85.4kg with shoes on at gym.

Biceps/Forearms/Calves/Hams/Legs

Biceps:
EZ Curl:
Warmup - 10kg * 8
Working Set: 20kg * 9 rp 6 rp 6

Forearms:
Dumbell Hammer Curls:
Working Set: 12kg * 10

Calves:
Standing Calf Raise:
Working Set: 117kg * 10 reps

Hams:
Prone Leg Curl:
30kg * 10(!)

Quads:
Leg Press:
Warm Up: 220lb * 8
Working Set: 350lb * 7
Widowmaker: 220lb * 20 (kept legs extended at 18, took a breather then did last two reps).

Today's workout was terrible. I only broke a sweat during my leg presses, the last exercise. I don't know where my intensity went. My weights were shockingly bad. I guess at least it won't be hard to beat next time this workout comes round.

I got home and did some ab work. For the third consecutive time, i had to stop because my stomach suddenly went in a knot, as if my intestine wrapped round itself. I hope i've not got something seriously wrong with me! Also, i wanted to do hanging leg raises off my chin up bar, but i couldnt cos i kept swinging...

crazycal1

go easy on the stetching dude--some of my worst injuries have come from overstretching

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Lonsdale

Cheers chief, will bear that in mind. Suffering a major loss of libido at the moment. I'm taking Rebound Reloaded as part of my PCT. It is meant to enhance libido more than the original Rebound XT, but i'm having no joy.

I'm taking Tribulus at the mo but that doesn't seem to be helping either - that said, it's just My Protein stuff and isn't Bulgarian, which apparently is meant to be by far the most effective. Read that Arginine is good for libido so gonna get that from MP or BP now i think.

Nick500

Don't worry about the loss of libido, its to be expected, just finish the PCT and things will come back to normal i'm sure.

Lonsdale

Cheers for the advice Nick. Libido is coming back, so that's very welcome.

Diet: Friday:

1. 100 grams oats, 2 scoops whey, tablespoon olive oil, 500ml soya milk - 1000 cals

2. Half of above - 500 cals

3. Salmon, wholemeal bread, banana, pomegranate cordial - 500 cals (max)

4. 2 pots creme caramel, one mini brownie, 1 rice krispies square - 500 cals of shit.

5. 2 chicken breasts, basmati rice - 500 cals

6. 3 scoops whey - 300 cals

Total - 3300 cals

Today's diet was very sabotaged. I didn't have my usual third oat shake for some reason, then i came home from work and re-awoke at eightish, missing my usual meal and decided to pig out on crap for some reason. Saturday will be better, although i may be going out drinking. That said, i go out drinking once every three weeks these days, and i'm very selective with what i drink - low cals, low sugar. But i'm on PCT so i would be an idiot to drink heavily.

And i bought oatmeal instead of oats in the supermarket. They mix much worse than normal oats when blended. Luckily i just bought a kilo for one pound odd, think i will bin it or give it to the folks or something, and i'll go back to my oats.

I recieved Arginine AKG from BP today, along with Tribulus caps and green tea extract. According to the DC plan, you should drink alot of green tea for its thermogenic fat loss benefits (and general health), but i'm wondering just how much to take before it has an effect on putting on quality mass.

At the moment the supps i have laid out at my disposal are:
Taurine
Creatine CEE
Arginine

I'm thinking of taking all three with fruit juice half an hour before workout, then once more after workout. Anyone reading this is welcome to give their suggestions/ experience on that...

Taking my friend to the gym on Sat, just to show him the ropes of basic weight training. Will put him on dumbells cos we need an induction thing to use barbels at our gym, and i'm a bit pushed for time so will get him to sign up for that later. Dunno if he is able to work out two or three times a week - if twice, i think i'll give him a full body routine, if three times, i will give him a a two day split push pull routine. Making him a basic diet but i bet it will be a total shock to the system for him as he's lived off oven pizzas and noodles for as long as i can remember!

Lonsdale

Saturday -

Chest/Shoulders/Triceps/Back Width and Thickness

Incline Barbell Bench in power rack:
40 * 8 rp 3 rp 3

Behind the neck barbell military press
25 * 6 * 3 * 3

Triceps Dips
9 rp 9 rp 5

Barbell Rows
40 * 9

Lat Pulldown
50*8

Had a dissappointing workout today, although i dont think i was able to focus enough cos was showing my friend some of the ropes. Happy with the dips, although i took slightly longer than normal between first and second set.
Disappointed with the military presses - i find them much easier doing them to the front. I may scrap this exercise and just use a machine...

crazycal1

ive always been under the impression that behind the neck military presses were a bad idea-
if you feel you must work the rear delts-just use dumbells-much safer option!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Lonsdale

Yeah you're right to be honest chief. Basically my problem was that i have to use three shoulder exercises for the three shoulder workouts i have to do with DC training

1. Barbel military press (obvious choice)

2. Dumbell press

and a third. I was hesitant to use the machines, because i don't like many of the Nautilus machines i have at my gym - the range of motion for them feels un-natural. That said, i only have to do that exercise once every ten days, and it's better than getting injured, so i think i may use that next time instead of the behind the neck press...

Lonsdale

Well, i had a very eventful weekend. I've had a long running stomach condition since i was a child, and it flares up every couple of years. Lately i've been going through a mild flare up, and the other day i noticed a weird lump in my perinium area between my legs! it got alot bigger, causing me discomfort on sat when i was with my friends, so much so that i called it a night early. it got worse and when i woke up on sunday morning it felt like i had a golf ball under my skin!

went to royal infirmary A&E and it was diagnosed as an absess. got transferred to a different hospital and was put under anaesthetic that day and got it cut out of me. that said, i now have a one cm deep "hole" in my flesh, so have to see bloody nurses every two days to make sure it's getting healed properly and is sufficiently clean, etc.

so i went into hospital on the sunday, and got out today, the monday. taking tuesday off work to recover fully. tuesday should be my biceps forearms legs workout, but i'm gonna alter it and exclude squats/leg presses, as i can imagine that will cause the dressing to fall. it's only for a few weeks, and **** it - my general health is more important than my body aspirations. there's no point in me gunning for bulging quads in two years if i've got a colostomy bag in me instead.

So Tuesday should be - biceps, forearms, calves and maybe hams.

Sunday:
Diet: 1 banana, one jammie dodger (and nothing else as was nil fluids and nil food!)

Monday:
Trekk soya bar - 300 cals
Corned beef hash, boiled potatoes, peas and carrot soup - 500 cals i think.
Banana smoothie - 200 cals

Now i'm at home now so will break into my usual diet now i think.

I'm worried as i've not taken my PCT for two nights now, so am getting back onto it pronto.

Man it's crap being in hospital - i always associate it with very ill old people or really poor unhealthy people. I always feel so depressed and vulnerable - one day you're up town feeling good, the next you're in an alien environment, confined to a bed in a room full of ill strangers, at the mercy of another stranger, risking the possibility of waking up minus an intestine or something. On the upside, it makes you appreciate your loved ones and your good friends, and teaches you the value of your health - big muscles is merely a bonus. hmmm this is turning into a bit of an online diary, but what the hell - i don't think there's enough posting on this site these days! :P

Nick500

holy shit !!!!

i hope you're gonna be back and in shape in no time and I wish you the best of luck !

shit......

get as many mrps down as poss

Nick