Lonsdale's Real Deal Log

Lonsdale

August 18th Workout:

Weight: 85.6 kg wi i pod and shoes on in gym.

DB Curl = 16kg * 9 rp 5 rp 5

Cybex One Arm Cable Curl - Setting 3 * 12

Reverse grip EZ Preacher curl = 15kg * 7 rp 3

Calf Toe Press = 200lb * 30

Squat = 40kg * 7

Leg Press Widowmaker = 220lb * 18 rp 3

Had an ok workout, but dissappointed with squats. I know i could go heavier and longer, but i always chicken out, i guess subconsciously i'm scared of getting injured. Quite annoying. But otherwise a good workout.

I want to make 86kg for next friday. I should be able to if i continue packing away calories like this, but i'm gonna have to put the reigns on my lunch, as i seem to always be having sugary snacks, which i don't need.

I have a craving to buy more supplements - i want Leucine and Glutamine and Amino Acids, but am gonna hold off cos i've got so much stuff already that i've not gotten through, and i can probably make good progress at the moment without much extra supplements anyway.

Squatty

You're managing to stretch that carrot cake out aren't you [img]

What is the problem with squats mate? The weight you're squatting does seem quite light compared to what you can do with other bodyparts. You say you're worried about injury - can you get someone to check out your form.I had the same worry for ages (wore a belt and knee wraps even squatting a piddling weight!!) but once one of the trainers told me that my form was fine, the weight has shot up. Also, would it be useful to have a spotter until you feel more confident.

Great journal - I get a lot from reading it[/img]

Lonsdale

Thanks Squatty, that's a nice compliment

I'm kind of sporadic when it comes to squats. I'll do them for like 8 workouts, then start making up excuses to miss them, and by the time i go back to them, my squat weight has gone back to where it started.

The day after squats i tend to wake up with quite bad lower back pain, so I'm guessing i definitely have the wrong, or at least lose, form during my reps. I guess also, i feel a bit worried cos you're not as supported as you are during the leg press.

That said, i know squats are one of the best mass building exercises, so I'm going to get off my ass and get someone to check my form, and hopefully that will get my confidence and ability up.

Lonsdale

Workout Monday 21st:
Weights in kg not including bar

This week: Last Workout:

Bench:
47.5 * 8 r4 r4 45 * 9 r4 r3

Military Press:
27.5 * 8 r4 r4 25 * 9 r4 r3

Close Grip:
32.5 * 9 r6 r6 30 * 10 r4 r5

Deadlifts:
65 * 8 60 * 8

Chins:
7.5 r 4 r4

Was really happy with this workout - it feels so motivating knowing that you're making progress (at least in strength terms). I felt like i was going to throw up at one point after my military press set - i think that's a good thing (very occasionally) , as i know i've raised my intensity level. Last workout i told myself not to look at anyone else and instead concentrate on my own thing, and that's what i did this workout, and it feels like it paid off.

I don't think i warmed up properly for deads, as the gym was closing in five minutes time and one of the workers had already started switching off some of the lights in my area, so that kind of made me rush things. I should also have done another set of them.

In the mirror, i think i'm starting to see slight man boobs, but i dunno if that's the PCT, the increased calories, or even the effect of soya milk, as some people would have you believe. I figure that it's only one more week til i'm due to take measurements and my progress pics, and i'll take things from there - i doubt i'll grow double D's in the space of a week!

On a side note, i want to start a new supplement on Monday - i have Controlled Labs Green Bulge and White Blood at my disposal, so might take that stack, or i could hit the bulk cissus i bought. I don't want to take both though, as i'd like to guage the effectiveness of each of them so i know whether they're worth buying again.

Also, i need to raise my water intake substantially - will have to get a litre bottle to transport to work that i can fill up, cos i'm too damn lazy to go downstairs each time to refill the wee plastic cups you get from the water dispenser!

Lonsdale

Workout Aug 25th Wednesday: Chest Shoulders Tris Back
Weights not inc. bar

This workout Last workout

Incline Bench
42.5 * 8 r4 r4 40 * 8 r3 r3

Seated M Press
27.5 * 7 r6 r4 25 * 6 r3 r3

Triceps Dips
10bw r 6 r6 9 r9 r5

Rows
42.5 * 8 40 * 9

Pulldowns
54 * 9 r5 r5 50 * 8

Happy with this workout, definitely making progress!

Hanging leg raises, 2 sets * 10

Lonsdale

Aug 28th Workout: Biceps, Forearms, Legs

This Workout: Last Workout:

Dumbell Curl
18kg * 8 r 4 r 3 16kg * 9 r 5 r 5

Cybex Reverse Curl
Setting 3 * 15 Setting 3 * 12

Reverse Preacher EZ Curl
15kg * 9 r6 r6 15kg * 7 r 3 r 3

Calf Toe Press
245lb * 25 200lb * 30

Squat
40kg * 7 40kg * 7

Leg Press
240lb * 20 220 * 18 r 3

Lonsdale

August 30th Chest Shoulders Triceps Back

This Workout: Last:

Dumbell Bench Press
22.5kg * 10 r5 r5 20kg * 11 r5 r6

DB Shoulder Press Seated
22.5kg 8 r5 r4 20kg * 11 r5 r3

Pushdowns
27.5 * 8 r3 r5 Paramount machine Setting 10 Cybex machine 9 r4 r4

Rack Deads
70kg * 6, 5

Pulldown
54 * 10 r 5 r 5 41 * 14 r7 r9

Hanging Leg Raises - 3 sets * 8

Think i'm making progress but have a very long way to reach my physique goals. Gutted cos seemed to have dropped 2kg over the weekend! Will weigh myself at the end of this week and post up new pics to see if i'm made noticable progress in hypertrophy, not just strength.

Currently taking Green Bulge Creatine, White Blood (NO2 product) and mega dose cissus for supposedly anabolic properties - so far all i've noticed is increased sex drive and better dreams! I get a noticable pump this days, dunno if it's from the WB or the cissus, but it's commendable bearing in mind that my style of training ain't exactly high reps or anything!

I've been having one mars bar a day, but that should cease this week as i'm moving out the folks' home finally, so there won't be any "goodies" in the cupboards! Gonna also start taking my own packed lunches to work - I've realised that lean mince is sooo much cheaper than chicken, so i'm going to make pattes out of them and put them on the george foreman, and simply re heat them at work with a wholemeal bun and side salad. Will use approx 200 - 250 grams of mince for my lunch. Saves alot of money compared to going to Pret a Manger for lunch or Starbucks!

I'm still absolutely rubbish at squats - i didnt make any progress in them this week - partly because i stupidly weighed myself just before my squats, so was very downbeat after seeing that i was 2 kg down. Also the bar seemed to dig into my shoulders. I really need to get this sorted since squats are such a good mass builder. Also i don't like leaving deadlifts to the last exercise (as recommended by Dante and DC training) - my back may not be fatigued, but the rest of my body (and mind) is by that point in my workout. I may just try turning up an extra fifteen mins early on Chest/Tric/Back day, so i can take a ten min break before going for my deadlifts. We'll see.

Diet this week has been:
1.100 grams oats, 2 scoops whey, 15 ml olive oil

2. Half of above + banana

3. wholemeal sandwich with salmon or meat, apple, some sweet cake or something

4. Half of above shake

5. 250 grams lean mince, basmati rice

<if workout day, after workout 2 scoops whey, 10 grams glutamine, 5 grams leucine, 40 grams dextrose>

6. 250 grams lean mince, basmati rice (if workout day, if not, no rice)

7. 3 scoops whey, 15ml olive oil

Squatty

Hi mate. A couple of things spring to mind from your last two posts:
1) Do you train just 2 days a week. That second workout looks a killer mate and I would be thinking about splitting it over 2 days, therefore, adding a third day to my training week
2) What's the deal with squats? There seems a big difference between what you're squatting and what you're pressing where in fact there shouldn't be much difference between them. If you can leg press 240lb, you should be able to manage double what you're currently squatting. It sounds like its in your head and I would be getting someone at the gym to check out your form and perhaps spot you as you try to go a little heavier. Once your confidence has improved, the kgs will slam on

Lonsdale

Good observation chief, will do that next leg workout.

I work out three days a week - alternating a Chest/Shoulders/Triceps/Back day with a Biceps/Forearms/Legs day, so effectively each body part is being worked once every five days.

For each of those two splits, you devise three different work outs, so there would be 1A, 1B, 1C and 2A, 2B and 2C. So on monday i would do workout 1A hitting chest and shoulders, back and tris, and on wednesday i would do workout 2A hitting biceps and legs, and on friday i would hit chest shoulders back and triceps again, but this time with different exercises, since it's workout 1B. I do the same workout ten days.

I seem to have misplaced my first workout 2C, so today i just devised a "new" workout 2C, but don't have previous weights to go by.

2nd September:
Biceps/Forearms/Calves/Hams/Quads

Incline DB Curl:
16kg * 8 r4 r6

Pinwheel Curl (alternating) (killed me)
12kg * 10 r8 r5

Calf Raise
102.5kg * 26 good reps, double contraction, 4 - 5 secs down

Seated Leg Curl
36kg * 6 (not used to machine)

Hack Squat Machine
25kg * 10 rp 10
- i felt weird using this machine, as you have to select the weight, then squat down REALLY low in order to pick it up in the first place, which limits how much weight you can lift. Hopefully I'll get alot more used to this exercise tho, as i really felt it hit my quads in a different way from leg presses and squats, although my knees felt quite vulnerable.

Overall a decent workout, but I am much more enthusiastic with my chest/shoulders/triceps workouts. I guess it's just a vanity thing - those muscles are alot more displayable (given UK weather) than legs. Need to get that out of my system though.

Hanging leg raises 9 8 8 - want to work my way up to 20 each set by end of Sept.

Lonsdale

Wed 6th Sept: Chest Shoulders Triceps Back

Weights don't include bar

This week Last

Bench
50kg 5 r3 2 47.5kg 8 r4 r4

M Press
30kg 5 0 3 27.5kg 8 4 4

Close Grip
35kg 6 r3 r4 32.5kg 9 6 6

Deads
65 *5 65 * 8

Chins
No Time 7.5 r2 r4

This was a rather disasterous workout. My friend came to the gym and asked me to show him the ropes when it comes to weight training - he kind of didn't give me much notice so I just got him to do what I was doing more or less, but in a more conventional 3 sets * 12,10,8 routine, and no deadlifts. He is very new to it and doesn't have any idea about anything of this sort, so had to watch over him.

I only hope that it was this which accounts for my lacklustre performance this workout - oh and i normally drive to the gym but instead had to walk 2.5 miles (lol i'm good at making excuses).

Been moving out of the folk's place into my first flat. Forgot to take the cissus with me, so have missed that for two days. I have to say i'm feeling a bit crap - i feel skinny where i shouldnt be, and i my love handles are pretty darn distinctive! Thing is, i really want to add muscle mass before I cut, because during my last cut I had to stop short because I felt rubbish cos my shoulders and arms seemed to be shrinking. So it's a bit of a catch 22 for me. Hopefully i can reach 14 stone without being a fat tub, and then cut from there. I know i shouldnt be obsessed with weight (ie i should go for a certain appearance rather than a target weight), but i can't help it.

I've been eating clean this week and finally have my packed lunches in order (thanks to my gf), so no more Pret a Manger carrot cakes at lunch time! should save a fair bit of money too. Been thinking of buying MD2 before it runs out of stock, but that said, I have SD and PP leftovers which are enough for one or two cycles, and I'm wanting to do it natural for at least another three months - I guess it's just cos think week I've feeling really p*ssed about my appearance. I suppose i could buy the MD2 just for the future, although a few months ago I thought I would do the "real" thing, after i'd finished off my PP and SD cycles. Anyway, not doing that anytime soon. Alot of natural growth left in me.

Also I've been thinking of doing a cut for maybe two weeks, just 500cal below maintenance, to drop 2 or so pounds of fat, but dunno if this would work in such a short time frame, since i'm natural. Also I'm well over maintenance at the mo, about 1000 cals over maintenance (as i'm really trying to follow the DC diet to the letter), so i dunno if that would hinder my cut since that would mean dropping 1500cals per day all of a sudden.

Off for a leg workout now. Put it off to today (Saturday) rather than after work yesterday so i can hopefully be more intense, as that's what it's all about with this type of program.