Lonsdale's Real Deal Log

Nick500 · 14-08-2006, 09:03 PM

stupid censorship.......

read: HOLY SHI.T
and SHI.T............

lol

Squatty · 14-08-2006, 09:51 PM

Yeah, good luck mate. That sounds like an awful experience

crazycal1 · 14-08-2006, 11:10 PM

dont think you`ll be squatting for a while

feel for ya mate.

Lonsdale · 15-08-2006, 05:28 PM

Here's a front and a side chest from two weeks ago. The light doesn't do justice to my biceps, but they're paltry anyway. Am planning to update them every month to guage progress, although i may make this first one a six week gap since i've not had much of a diet this past few days cos of illness.

Lonsdale · 15-08-2006, 05:30 PM

Hmm, it says maximum filesize is reached - does that mean the pics are too big or that the site isn't taking any more?

Nick500 · 15-08-2006, 06:17 PM

post them on imageshack.us and then paste the [img] tag to them here

Lonsdale · 15-08-2006, 11:39 PM

Thanks Nick - nice to see my Higher Computing has been well and truly forgotten by now...

http://img239.imageshack.us/img239/564/tmp3474zz1.jpg

http://img126.imageshack.us/img126/8...chest08gg0.jpg

Lonsdale · 16-08-2006, 10:01 PM

Diet Wed Aug 16

Back to my usual diet, thankfully

1. 500ml soya milk, 100 grams oats, 2 scoops whey, 15ml olive oil - 1000 cals

2. Half of above shake, banana, 250ml green tea - 600 cals

3. Chicken breast in tomato with sage stuffing + carrot cake (gf's treat) - 400 ish cals?

4. Half shake - 500 cals

5. 250 grams chicken, 100 grams pasta, pesto sauce - 600 cals

6. PWO - 2 scoops whey, 40g dextrose - 400 cals

7. 250g chicken breast + rice - 400 cals

8. 3 scoops whey + olive oil - 400 cals

- 4300 cals - round about 350g protein or more.

Lonsdale · 16-08-2006, 10:13 PM

Workout Aug 16th

My first workout back

Chest/Shoulders/Triceps/Back Width and Thickness

Dumbell Bench
Workset: 20kg 11 rp 5 rp 6

Dumbell Seated Shoulder Press
Workset: 20kg 11 rp 5 rp 3

Straight Bar Cybex Tricep Pushdowns
Workset: Setting 10 at 9 rp 4 rp 4

Rack Deads
Workset: 70kg 6 rp 5

Pulldown
Workset: 41 kg 14 rp 7 rp 9

Today's workout was ok, all things considered. However, i'm puzzled that my DB bench is so close to my shoulder press - i should be a good third stronger on my DB Bench. It seemed to be my triceps giving up on the bench.

I was going to do reverse grip bench presses as my triceps exercise, but i tried it and it felt totally alien to me. Pushdowns have worked well for me in the past - admittedly probably cos my triceps are fairly underdeveloped, but i will stick with it until i cease to progress in weight on this exercise, then ask around for help on the reverse grip bench as a substitute.

Dissappointed with my rack dead as i can deadlift 80kg (not incl. bar) straight off the ground for 5+. Maybe it's because my back movements are now at the end of each workout, in DC training.

Going to make a conscious effort not to get diverted by anyone else next time i go to the gym, as intensity is key in a training program like this - today i realised that i still stare at the bigger guys, when i should actually be psyching myself up for the next working set.

I look a bit smaller - it might be psychological or it might well be cos of my lack of food intake earlier this week. I am going to aim for around 4500 quality cals for three or four days (rather than 4000) and LOTS of water, and hopefully that will allow me to recover my lost size quite quickly.

Did some ab work at the end of the workout and was pleased that i didnt have any more stomach seizures. Many of the extreme stretches still feel rubbish to me, so will thoroughly check them out tomorrow after work.

Lonsdale · 18-08-2006, 10:00 PM

August 18th Diet:

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

2. Half of above + banana = 600 cals

3. Sushi + carrot cake (need to stop eating rubbish) * white chocolate mocha = 700 cals

4. Half shake = 500 cals

5. Steak + Potatoes + Veg = 500

6. Pancakes - 1 egg, 50 grams oats, dash of milk, salt and splenda. Topped with natural PB and jam = 300 cals (pre workout snack)

7. 2 scoops whey, 40 grams dextrose = 400 cals

8. 250 grams chicken + rice = 500 cals

9. 3 scoops whey + olive oil = 400 cals

= 4900 cals

14-08-2006, 09:03 PM	#21 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	stupid censorship....... read: HOLY SHI.T and SHI.T............ lol ______________________ - Obsession is what lazy people call dedication -

14-08-2006, 11:10 PM	#23 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,785 Rep Power:	dont think you`ll be squatting for a while feel for ya mate. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

15-08-2006, 06:17 PM	#26 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	post them on imageshack.us and then paste the [img] tag to them here ______________________ - Obsession is what lazy people call dedication -

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14-08-2006, 09:51 PM	#22 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Yeah, good luck mate. That sounds like an awful experience

15-08-2006, 05:28 PM	#24 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	Here's a front and a side chest from two weeks ago. The light doesn't do justice to my biceps, but they're paltry anyway. Am planning to update them every month to guage progress, although i may make this first one a six week gap since i've not had much of a diet this past few days cos of illness.

15-08-2006, 05:30 PM	#25 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	Hmm, it says maximum filesize is reached - does that mean the pics are too big or that the site isn't taking any more?

15-08-2006, 11:39 PM	#27 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	Thanks Nick - nice to see my Higher Computing has been well and truly forgotten by now... http://img239.imageshack.us/img239/564/tmp3474zz1.jpg http://img126.imageshack.us/img126/8...chest08gg0.jpg

16-08-2006, 10:01 PM	#28 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	Diet Wed Aug 16 Back to my usual diet, thankfully 1. 500ml soya milk, 100 grams oats, 2 scoops whey, 15ml olive oil - 1000 cals 2. Half of above shake, banana, 250ml green tea - 600 cals 3. Chicken breast in tomato with sage stuffing + carrot cake (gf's treat) - 400 ish cals? 4. Half shake - 500 cals 5. 250 grams chicken, 100 grams pasta, pesto sauce - 600 cals 6. PWO - 2 scoops whey, 40g dextrose - 400 cals 7. 250g chicken breast + rice - 400 cals 8. 3 scoops whey + olive oil - 400 cals - 4300 cals - round about 350g protein or more.

16-08-2006, 10:13 PM	#29 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	Workout Aug 16th My first workout back Chest/Shoulders/Triceps/Back Width and Thickness Dumbell Bench Workset: 20kg 11 rp 5 rp 6 Dumbell Seated Shoulder Press Workset: 20kg 11 rp 5 rp 3 Straight Bar Cybex Tricep Pushdowns Workset: Setting 10 at 9 rp 4 rp 4 Rack Deads Workset: 70kg 6 rp 5 Pulldown Workset: 41 kg 14 rp 7 rp 9 Today's workout was ok, all things considered. However, i'm puzzled that my DB bench is so close to my shoulder press - i should be a good third stronger on my DB Bench. It seemed to be my triceps giving up on the bench. I was going to do reverse grip bench presses as my triceps exercise, but i tried it and it felt totally alien to me. Pushdowns have worked well for me in the past - admittedly probably cos my triceps are fairly underdeveloped, but i will stick with it until i cease to progress in weight on this exercise, then ask around for help on the reverse grip bench as a substitute. Dissappointed with my rack dead as i can deadlift 80kg (not incl. bar) straight off the ground for 5+. Maybe it's because my back movements are now at the end of each workout, in DC training. Going to make a conscious effort not to get diverted by anyone else next time i go to the gym, as intensity is key in a training program like this - today i realised that i still stare at the bigger guys, when i should actually be psyching myself up for the next working set. I look a bit smaller - it might be psychological or it might well be cos of my lack of food intake earlier this week. I am going to aim for around 4500 quality cals for three or four days (rather than 4000) and LOTS of water, and hopefully that will allow me to recover my lost size quite quickly. Did some ab work at the end of the workout and was pleased that i didnt have any more stomach seizures. Many of the extreme stretches still feel rubbish to me, so will thoroughly check them out tomorrow after work.

18-08-2006, 10:00 PM	#30 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	August 18th Diet: 1. 100 grams oats, 2 scoops whey, 500 ml soya milk, table spoon olive oil - 1000 cals 2. Half of above + banana = 600 cals 3. Sushi + carrot cake (need to stop eating rubbish) * white chocolate mocha = 700 cals 4. Half shake = 500 cals 5. Steak + Potatoes + Veg = 500 6. Pancakes - 1 egg, 50 grams oats, dash of milk, salt and splenda. Topped with natural PB and jam = 300 cals (pre workout snack) 7. 2 scoops whey, 40 grams dextrose = 400 cals 8. 250 grams chicken + rice = 500 cals 9. 3 scoops whey + olive oil = 400 cals = 4900 cals