Gazz

Well i suppose its my turn seeing as everyone else has a journal.Over the course of the winter months diet and training have been heavy on both sides of the boarder.Lots of protein,calories,carbs and fishy fats.Training has been very compound based at quite a heavy weight ratio.This is because my energy levels during the darker months drop dramatically.Mainly i just try to maintain a reasonable degree of strength.I'll go in and do 2 major and one minor muscle groups a day on a four day split.I hate winter.I'm definately a summer person.But then who is'nt?Cardio has been the odd hour long bike ride in the rain but that part of my winter routine is never carved in stone,just as and when i feel the need.

Spring training really started about 4 weeks ago to be honest but i have'nt implemented a different,higher tempo regime until the start of this week so as of Monday 17th March 2008 its gone like this:

Monday: Pec's = (2x10db bp warm up 15kg&20kg)4x10db incline bp @ 30kg
4x10db flat bp @ 42kg
4x10db decline bp @ 27.5kg
4x10 27.5kg db pullovers
Warm down on chest fly machine from 77kg - 21kg

Biceps: (15kg alternate db curls warm up)4x10 25kg alternate db curls.4x10 20kg db single preacher curls or 4x30kg barbell 21's
4x10 30kg drop set to 10kg overhead cable curls

Abdominal's:4x10 weighted hanging leg lifts with 7kg db between feet
4x10 30kg oblique cable twists.

Tuesday: Lats:2x10 warm up sets 4x10 115kg close grip pulldowns
4x10 30kg straight arm pulldowns

Rhoms & posterior delts:seated rows 2x10 25kg warm up 4x01 112kg wide grip
Back flys:4x10 56kg warm down to 21kg

Spinae Erectus:db deadlifts 2x01 25kg warm up 4x10 47.5kg working sets

Triceps:2x10 30kg (warm up) rope pull downs 4x10 60kg working sets
4x10 dips
4x10 cable overheads 50kg down to 15kg

Wednesday:Rest.Eat a Chicken or 4!

Thursday: (shoulders and traps)2x10 12kg warm up 4x10 20kg db lateral raises
4x10 27.5kg db shoulder press
4x10 25kg barbell front delt raises

Shrugs = 2x10 20kg warm up 4x10 36kg working sets

Abs:4x10 weighted hanging leg lifts

Friday:Legs = 4x10 25kg Bulgarian lunges after warm up of course
4x10 230kg leg press
4x10 free body squats to warm down

Saturday:Rest,Eat,Sleep
Sunday:Rest,Eat,Sleep

I hope this all makes sense and i have'nt ball's anything up my son's yapping in my left ear hole about the melting rate of Easter eggs ffs!

I'm about to go on a 45 min cycle on an empty stomach to start to shed a little excess chub on the tum and we're off swimming @ 2pm.We'll chuck the kids in the shallow end and myself and one of my training partners Wanye will do some Hypoxia work at the deep end,repeatedly diving in and out for a locker keys and underwater widths to retrieve weighted batons until we drown,lol.

See you next week

Gazz

Nath

I really like this idea and might do it myself, I remember seeing a video of marius pudzianowski doing it. Thats it, i'm gonna go and give it a go 2moro.

Gazz

Its so good at strengthening your lung capacity Nath.I did'nt relate to it too much to begin with.My boxing past made me aware of the hight altitude training alot of fighters do and swimming underwater for aslong as you can is hard as hell too but i notice im not gassing so much on exersises that used to have me huffing and puffing before like lat pulldowns and squats.

I seem to have missed out my bodyweight in my first entry so just to get an idea of my ups and downs i was 13.10 stone when i when back into the gym after a 2 week christmas break.That was 5th January 2008.I was 12.8 stone 4 weeks ago at the start of Spring training.This morning before breakfast i sat at a comfortable 13.0 stone exectly.

Daily food intake as of the start of this week is:

7am 100g Rolled oats 300ml semi skimmed milk 50g whey

11am 2xpoached eggs on 2xwholemeal toast 1xbanana 250ml freshly squeezed orange juice

1pm 2x100g chicken breasts with sweet potatoes and soya beans 1xapple

3pm 50g whey

5pm 2x50g salmon fillets 100g whole wheat pasta twirls mixed herb salad

7pm Training.water,water,water!

8:30 PWO 50g Whey 25g Corn flour

9:30 450g tub of Cottage cheese with 500ml semi skimmed milk and half a dozan walnut halves.

10pm ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ:be cky:

BigAndyJ

What's the corn flour for?

cellaratt

Great to see you made a journal. Should be loaded with useful info. With ref. to BigAndy's above post, Corn flour being made of corn, I thought corn had nothing of value, after all it comes out the same way it goes in so I imagine the body get's nothing outta it ?

Gazz

Corn Flour is a starchy carbohydrate and is rapidly absorbed by the body PWO.Its a cheaper but still effective alternative to the mainstream Waxy Maize starch supplements that are all the rage at the mo.Thats its value.Its also reasonably high in calories so would be effective for adding a little something extra during a bulking cycle.I put 25g in my shaker with my 50g of Whey to replenish Glycogen lost during training.

Gazz

Friday 28th March 2008:

I'm well behind this week because of some family drama's so for the first time in a year i will have to train on a Saturday to do legs god damn it!Must'nt grumble though ive hit every other muscle really hard and i feel satisfiably (is that a word?) mullered everywhere.

Ive started winding down the carbs and calories now and upped the cardio in an attempt to get leaner.I'm starting to feel a bit cr*p so looking forward to having a good refeed over the weekend.

Monday:Flat bench 2xwarm up 15kg bar 4x10 @ 120kg
4x10 15kg weighted dips
4x10 30kg dumbbell pullovers
4x10 50kg rope pulldowns
4x20 Swiss ball crunches
4x10 Cable twists (wood choppers)
30 mins X trainer

Tuesday:4x10 parallel grip Lat pulldowns @ 100kg
Burn off Lats on Virtical traction machine drop from 90kg-30kg
4x10 80kg Incline bench pull.Burn off on fly machine.
4x10 40kg EZ curls 2 wide and 2 close grip
2x10 alternate db curls
30 mins X trainer

Wednesday: DRAMA 1 hour cycle in morning

Thursday: DRAMA 45 min cycle in morning

Friday:4x10 20kg lateral raises
4x10 80kg shoulder press
4x10 shrugs with 80kg bar
4x10 hanging leg lifts
45 mins X trainer

Tall

BUMP

Gazz

Sh*t!

Ive been so caught up in the gym thing that im a fortnight behind!

April 10th 2008:

Both last week and this week ive trained 4 days straight so i can have friday,saturday and sunday off.I think i prefer it that way as opposed to the usual wednesday off.I do feel very tired today after 40mins X trainer then deads and legs,which i normally do on a friday but its comforting to know that thats it now till monday.Ive got a freezer full of plain white fish,frozen chicken breasts,100% beef 1/4 pounders.6 tubs of cottage cheese,2 trays of 15 eggs,a block of cheddar cheese,2 bags of sweet potatos,8 pints of semi milk,2 jars of peanut butter,a loaf of Hovis wholemeal,wholeweat pasta,fresh broccoli and a big bunch of banans!And yes i hear you all say 'he's gonna eat the lot'.Damn right i am,lol.

Monday:Bridges 4x10
Chest press olympic bench 4x10 100kg
Incline chest press machine 4x10 70kg-30kg
decline cable flys 4x10 30kg each side

Tricep straight bar pull downs 4x10 50kg

Cable (woodchopper twists) 4x10 35kg
Hanging leg lifts 4x10
decline sit ups 4x10

Tuesday:40 mins X trainer
Seated rows 4x10 112kg
Deads 4x8-10 110kg
Parallel grip lat pull downs 4x10 115kg
Reverse flys 4x10 56kg-21kg to kill off

Preacher curls 4x10 40kg
High cable curls 4x10 40kg-15kg

Wednesday: DB lateral raises10 reps from 12kg db to 25kg db then back down.
Shrugs barbell 4x10 90kg
DB Anterior delt raise 4x10 20kg db

Front neck plate crunches 20kg plate

4x20 swiss ball crunches

Thursday:40mins X trainer
Deads 4x10 110kg
Squats 4x10 240kg
Calve raises on leg press 4x10 170kg

Friday:EAT
Saturday:EAT
Sunday:EAT

Tall

Gazz,

How come you're doing Cardio pre workout...?

How come your deads are < 50% of your Squats...?

4x10 Squats @ 240kg...? That puts you with a 'raw' 1rm between 300kg and 350kg - in which case why aren't you Powerlifting....?

Many questions I know