Eat more, Sleep more, Lift more

Discussion in 'Member Journals & Pictures' started by Tom, Feb 2, 2012.

  1. Tom

    Tom Well-Known Member

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    What's up guys!

    Been lifting for 2 years this March. Always had a journal on a gaming forum but have decided to start one here so I can get advice from people with a bit more understanding.

    Firstly here's a pic of my progress so far;

    [​IMG]

    And here is my diet and routine for this bulk;

    Diet

    1 - 2 scoops WPI with water, 75g museli with lite milk
    2 - 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    3 - 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    4 - 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    PRE-WORKOUT: Coffee
    INTRA-WORKOUT: 3 scoops RELOAD
    POST-WORKOUT: 2 scoops WPI, 1 tbsp Dextrose with water
    5 - 2 90g tins tuna, 1 slice low fat cheese, 2-4 pieces wholegrain bread
    6 - 1 scoop WPI, 250mL lite milk

    Routine

    Monday - Chest (alternate upper/lower focus)

    4x6-8 BB Flat Press
    4x8-10 BB Incline Press
    4x8-12 DB Flat Fly
    5xF Pushup

    Tuesday - Back

    4x6-8 BB Bent Row
    4x8-10 V-Bar Pulldown
    4x8-10 DB One Arm Row
    3xF Wide Grip Pullup

    Wednesday - Arms

    5x20 DB Curl (palms up, fascia exercise)
    5x20 V-Bar Pushdown (light weight, fascia exercise)
    4x6-8 BB Curl
    4x8-10 Close Grip Press
    4x8-12 DB Zottman Curl

    Thursday - Legs

    4x10-25 BB Squat
    4x8-12 Stiff Leg Deadlift
    5x10-15 BB Calf Raise
    3x6-10 BB Deadlift

    Friday - Shoulders

    4x6-8 BB Overhead Press
    4x8-12 BB Shrug
    4x8-12 DB Reverse Fly
    4x8-12 BB Upright Row
    4x8-12 DB Seated Lateral Raise


    I'm still waiting for my order from BodyBuilding.com which contains;

    AllMax Nutrition Micronized Creatine Monohydrate, Unflavored, 1000 Grams
    Driven Sports CRAZE, Candy Grape, 45 Servings

    So once they get here, I'll be taking them both.

    But yeah that's basically it, if anyone wants to read my previous journal and/or my current one, here they are;

    http://www.gotgames.com.au/forums/journals-339/toms-lifting-journal-76214/

    and

    http://www.gtesports.com.au/community/fitness-health/457-eat-more-sleep-more-lift-more.html (current journal)

    :)
     
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  3. Tom

    Tom Well-Known Member

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    Here's this week's journal entries so far, first week of bulking!

    30/1/12

    Diet

    • 2 scoops WPI with water, 75g museli with milk
    • 300g chicken breast, basmati rice, stir fry veges, sauce
    • 300g chicken breast, basmati rice, stir fry veges, sauce
    • PRE-WORKOUT - Coffee
    • INTRA-WORKOUT - 3 scoops RELOAD
    • POST-WORKOUT - 2 scoops WPI, 1 scoop Dextrose with water
    • 2 tins tuna, basmati rice, 2 tbsp low salt soy sauce, mayonaise
    • 1 scoop WPI with 250mL lite milk

    Routine

    Energy Level: Medium-High
    Routine: Chest
    Duration: 40 mins

    • BB Incline Press: 12x40kg, 10x50kg, 10x60kg, 8x70kg
    • DB Flat Press: 12x15kg, 10x20kg, 8x25kg, 6x25kg
    • DB Incline Fly: 12x12.5kg, 10x15kg, 10x17.5kg, 8x20kg
    • Pushup: x17, x10, x8

    Summary

    Really good session to start my bulk. Form was spot on for everything, really pushed through my chest and felt everything. Probably my most intense session in a while. I love just focusing on one body part so I'm not thinking about having to do tris after or whatever. Going to order my creatine/pre-workout tonight so hopefully it should be here by the end of next week and I can start using it.

    Feels so good to be carbing up, missed rice so much. Had black bean sauce with it today and it tasted amazing. Didn't think I'd be able to eat it all but smashed it cause it tasted so good. I figured out that 1 cup of basmati rice will give me 150g carbs so that's enough for 3 meals. I was going to do 1.5 cups which would of been overkill.

    Also went shopping with gf today and they had a 5kg bag of Sun Rice basmati rice for only $8, only had one left so I bought it. Got 10kg of basmati rice sitting on my bench now so I'm set for a while haha.


    ---------------------------------------------------------------------------------------

    31/1/12

    Diet

    • 2 scoops WPI with water, 75g museli with 150g low fat yoghurt
    • 200g chicken breast, basmati rice, stir fry veges, sauce
    • 200g chicken breast, basmati rice, stir fry veges, sauce
    • 200g chicken breast, basmati rice, stir fry veges, sauce
    • PRE-WORKOUT - Coffee
    • INTRA-WORKOUT - 3 scoops RELOAD
    • POST-WORKOUT - 2 scoops WPI, 1 scoop Dextrose with water
    • 2 tins tuna, 4 slices wholegrain bread, 2 slices low fat cheese
    • 1 scoop WPI with 250mL lite milk

    Routine

    Energy Level: Low-Medium
    Routine: Back
    Duration: 40 mins

    • BB Underhand Bent Row: 12x40kg, 10x55kg, 8x70kg, 6x80kg
    • V-Bar Pulldown: 12x30kg, 10x45kg, 10x60kg, 0x70kg, 6x65kg
    • DB One Arm Bent Row: 10x20kg, 10x27.5kg, 10x35kg, 8x40kg
    • Wide Grip Pullup: x10, x6, x7

    Summary

    Had a really hard day at work today. Was shattered when I got home but still had a good workout. Underhand rows are feeling awkward so I'm gonna switch to overhand grip or maybe even get back into pendlay rows. Tried to do 70kg pulldowns but couldn't even get the weight down once rof. Definitely weaker due to being battered from work.

    Keen for my first arms day tomorrow, got another shitty job tomorrow though so probably going to be dead sore again, zzz.

    ---------------------------------------------------------------------------------------

    1/2/12

    Diet

    • 2 scoops WPI with water, 75g museli with with lite milk
    • 200g chicken breast, basmati rice, stir fry veges, sauce
    • 200g chicken breast, basmati rice, stir fry veges, sauce
    • 200g chicken breast, basmati rice, stir fry veges, sauce
    • PRE-WORKOUT - Coffee
    • INTRA-WORKOUT - 3 scoops RELOAD
    • POST-WORKOUT - 2 scoops WPI, 1 scoop Dextrose with water
    • 2 tins tuna, 2 slices wholegrain bread, 1 slices low fat cheese
    • 1 scoop WPI with 250mL lite milk

    Routine

    Energy Level: Medium
    Routine: Arms
    Duration: 45 mins

    • DB Curl (palms up): 20x10kg, 20x10kg, 20x10kg, 20x10kg, 15x10kg
    • V-Bar Pushdown: 20x20kg, 20x20kg, 20x20kg, 12x20kg, 10x20kg
    • BB Curl: 10x25kg, 10x30kg, 10x35kg, 8x40kg
    • BB Close Grip Press: 12x40kg, 12x50kg, 10x60kg
    • One Arm Ball Pulldown: 12x5kg, 12x5kg, 12x5kg

    Summary

    Had another pretty shitty day at work and DOMS from Chest day are so painful upper chest/front delts especially. DB curls burnt hard but felt really good. Interested to see how this fascia stuff goes. I dunno if it's better to do it first or last but I'm going to keep doing it first and see what progress I get.

    Going to take out close grip presses cause I'm not confident with my form and the DOMS get in the way. Probably do DB kickbacks since they hit my tris pretty hard.

    No work tomorrow so keen for a solid legs session. Changing it up and doing high rep squats so should be interesting.
     
    Last edited: Feb 2, 2012
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  4. Tom

    Tom Well-Known Member

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    2/2/12

    Diet

    • 2 scoops WPI with water, 75g museli with with lite milk
    • 300g chicken breast, basmati rice, stir fry veges, sauce
    • 300g chicken breast, basmati rice, stir fry veges, sauce
    • PRE-WORKOUT - Coffee
    • INTRA-WORKOUT - 3 scoops RELOAD
    • POST-WORKOUT - 2 scoops WPI, 1 scoop Dextrose with water
    • 2 tins tuna, 2 slices wholegrain bread, 1 slices low fat cheese
    • 1 scoop WPI with 250mL lite milk

    Routine

    Energy Level: Medium
    Routine: Legs
    Duration: 40 mins

    • BB Squat: 20x50kg, 15x70kg, 12x90kg, 8x100kg
    • BB Calf Raise: 20x60kg, 20x80kg, 15x100kg, 12x110kg
    • BB Deadlift: 10x85kg, 8x112.5kg, 6x140kg

    Summary

    That smashed me. Not used to high rep squats, quads were pumping and cramping hard. Nothing much else to say really, just keen to progress and see how my quads react to high rep instead of 3x6 like I used to do.

    Fingers crossed my BodyBuilding.com order comes tomorrow but I'm 90% sure it won't because it said 4-9 days and I ordered it on Monday, meh.
     
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  5. Tom

    Tom Well-Known Member

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    3/2/12

    Diet

    • 1.5 scoops WPI with water, 75g museli with with lite milk
    • 200g chicken breast, basmati rice, stir fry veges, sauce
    • 200g chicken breast, basmati rice, stir fry veges, sauce
    • 200g chicken breast, basmati rice, stir fry veges, sauce
    • PRE-WORKOUT - Coffee
    • INTRA-WORKOUT - 3 scoops RELOAD
    • POST-WORKOUT - 2 scoops WPI, 1 banana
    • 2 tins tuna, 2 slices wholegrain bread, 1 slices low fat cheese
    • 5 whole boiled eggs, 400mL lite milk

    Routine

    Energy Level: Medium
    Routine: Shoulders
    Duration: 45 mins

    • BB Military Press: 10x30kg, 10x40kg, 8x50kg, 5x52.5kg
    • BB Shrug: 20x60kg, 15x80kg, 12x100kg, 8x110kg
    • DB Reverse Fly: 12x10kg, 10x15kg, 10x17.5kg, 8x20kg
    • DB Side Raise (arms @ 90 degrees): 12x10kg, 10x12.5kg, 10x15kg
    • DB Seated Lateral Raise: 10x10kg, 10x10kg, 10x10kg

    Summary

    Had an awesome day all round. Body is getting used to eating all them carbs so meals aren't as much of a struggle anymore. Actually keen to eat now instead of dreading how much I have to eat haha.

    Workout was really good, was disappointed I didn't get the 6x52.5kg but it's not that big of a deal, I lost strength while cutting of course. Was gonna stop after the side raises but I felt like I had more in me so just pumped out some seated lateral raises to burn them delts.

    Next week I think I'll change it around a bit. I'm going too heavy on shrugs I think and sacrificing form because of it. Might try some upright rows and see how they go, I used to do them but they hurt my right shoulder a bit so I stopped. Then I'll just do some light/high rep shrugs and focus on squeezing my traps.

    Praying to god my shipment comes Monday morning so I can have my pre workout for my Chest session, and start creatine again of course.

    Have a good weekend all!
     
    Last edited: Feb 3, 2012
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  6. herecticx

    herecticx New Member

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    nice bro
     
  7. Jimmy

    Jimmy Blast and cruise crew

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    Nice post mate.

    Thanks for taking the effort to write that up for us :)

    Good transformation pics too!
     
  8. Tasbrah

    Tasbrah youtube.com/mallan1027

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    Close grip press will be 1000x better for your tris than kickbacks. Get up a video of your form and I can tweak it for you.

    Great in depth log, good work
     
  9. Tom

    Tom Well-Known Member

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    Cheers everyone :D

    [MENTION=44]Tasbrah[/MENTION] I'll try record them on Wednesday and post it up for ya. I think my grip isn't wide enough so I'm going to try closer to shoulder width.
     
  10. brasheye

    brasheye ( ͡° ͜ ʖ ͡°)

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    try lowering the weight and make it so your thumbs can touch each other when on the bar. Report back the next day with sore tri's Lol.
     
  11. Tom

    Tom Well-Known Member

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    Really? That was the opposite of what I was going to do. Was going to try a wider grip. I'll give them both a go with medium-ish weight and see what feels better.
     
  12. Tom

    Tom Well-Known Member

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    6/2/12

    Diet

    • 1.5 scoops WPI with water, 75g museli with lite milk
    • 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    • 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    • 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    • PRE-WORKOUT - Coffee
    • INTRA-WORKOUT - 3 scoops RELOAD
    • POST-WORKOUT - 2 scoops WPI, 1 tsp Creatine, 1 banana
    • 2 tins tuna, 1 slices wholegrain bread, 1 slice low fat cheese, mayonaise
    • 1 scoop WPI with 250mL lite milk

    Routine

    Energy Level: Medium
    Routine: Chest
    Duration: 40 mins

    • BB Flat Press: 10x45kg, 10x65kg, 8x75kg, 4x80kg, 8x70kg
    • DB Incline Press: 10x15kg, 10x20kg, 8x22.5kg, 7x25kg
    • DB Flat Fly: 10x10kg, 10x15kg, 10x17.5kg, 8x20kg
    • BB Guillotine Press: 10x40kg, 8x50kg, 7x50kg

    Summary

    Was a good session but last week's was definitely better. I prefer BB incline and DB flat atm so might just stick to those and just do 1 first one week and other the next.

    My BB.com shipment didn't come like I hoped. Really wanted to start Creatine-ing again so just said fuck it, and had a tsp of my leftover Bulk Nutrients monohydate. Still got like 500g-1kg of the stuff left so I might as well use it. It's not Creapure but I'm sure it'll still do something.

    Also, getting a bit bored of the museli so might switch to weet bix until I get sick of that and just interchange them as I get bored. Thought weet bix weren't that good for you because it had a lot of sugar but turns out it doesn't.. Is the difference between them and oats/museli enough that I shouldn't swap?
     
  13. Tasbrah

    Tasbrah youtube.com/mallan1027

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    My triceps are my strongest point. I CGBP wider, and find it alot better for tricep mass building, (I used to press close on an EZ curl bar). As it is a more natural position and you can press more weight.

    Check out my reasoning in my badass paint picture below:

    Okay so I typed this prior to doing my paint picture, turns out I am horrible at paint.

    When you CGBP at shoulder width or slightly less than shoulder width when you tuck you elbows in on the negative part of the lift they will remain tucked in throughout the movement. You are alot less likely to flare your elbows, keeping the weight mainly on the triceps and taking pressure off the elbow joint. At the bottom of the lift it allows your forearm to be plumb or vertical, which puts alot less stress on the wrists when using a straight bar.

    [​IMG]
     
  14. Tom

    Tom Well-Known Member

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    [MENTION=44]Tasbrah[/MENTION]

    Hahaha, that's an awesome picture. I appreciate the time and effort you put into it.

    I'll give it a go and report back with results.
     
  15. widdlyscuds

    widdlyscuds Well-Known Member

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    [MENTION=44]Tasbrah[/MENTION] you given JM Presses a go?
    [ame]http://www.youtube.com/watch?v=I2ElVaNFltQ[/ame]
     
  16. Tasbrah

    Tasbrah youtube.com/mallan1027

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    No I haven't. Might play around with them, see if I like them.

    Going back to 5/3/1 next week, might use them as an accessory :)
     
  17. Tasbrah

    Tasbrah youtube.com/mallan1027

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    Let us know how you go! Still get a vid up :) Easier to tweak with a video
     
  18. Tom

    Tom Well-Known Member

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    Might give them a go as well.

    No worries, I'll try my best to remember to record one.
     
  19. Tom

    Tom Well-Known Member

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    7/2/12

    Diet

    • 1.5 scoops WPI with water, 75g museli with lite milk
    • 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    • 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    • 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    • PRE-WORKOUT - Coffee
    • INTRA-WORKOUT - 3 scoops RELOAD
    • POST-WORKOUT - 2 scoops WPI, 1 tsp Creatine
    • Homemad pizza
    • 1 scoop WPI with 250mL lite milk

    Routine

    Energy Level: Medium
    Routine: Back
    Duration: 35 mins

    • BB Overhand Bent Row: 10x40kg, 10x55kg, 8x70kg, 8x75kg, 8x80kg
    • V-Bar Pulldown: 12x35kg, 10x47.5kg, 10x60kg, 8x65kg, 6x70kg
    • DB One Arm Bent Row: 10x25kg, 10x32.5kg, 8x40kg, 8x40kg

    Summary

    Was a quick but good session. Going to Carl Barron tonight so gotta leave soon. Having dinner at gf's which is homemade pizza so gonna try and eat as best as I can, heh.
     
  20. Tom

    Tom Well-Known Member

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    These pics are just before christmas. Cut down nicely but definitely not as much as I wanted to. Just good information for the future though, keen for the results this year.

    [​IMG]

    [​IMG]
     
  21. Tom

    Tom Well-Known Member

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    8/2/12

    Diet

    • 5 weet bix with lite milk, 3 whole fried eggs
    • 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    • 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    • PRE-WORKOUT - Coffee
    • INTRA-WORKOUT - 3 scoops RELOAD
    • POST-WORKOUT - 2 scoops WPI, 1 tsp Creatine
    • 200g chicken breast, 1/3 cup basmati rice, stir fry veges, sauce
    • 1 scoop WPI with 250mL lite milk

    Routine

    Energy Level: Low-Medium
    Routine: Arms
    Duration: 40 mins

    • BB Bicep Curl: 10x25kg, 10x32.5kg, 8x40kg, 5x45kg
    • BB Close Grip Press: 12x40kg, 10x50kg, 10x60kg, 8x60kg
    • DB Incline Curls: 12x10kg, 10x12.5kg, 10x12.5kg
    • DB One Arm Kickback: 10x10kg, 10x10kg, 10x10kg (superset with below)

    • One Arm Rope Pulldown: 10x5kg, 10x5kg, 10x5kg (superset with above)

    Summary

    Everything was good except the incline curls. Never done them before and my form was a bit iffy. Gonna stick to standing palms up curls from now on, they burn hard.

    Took a video of my close grip pressing and I'll upload that soon. Recorded the 10x60kg and then I was meant to do 8x65kg but only put a 2.5kg on one plate, recorded it but didn't realise until after haha.
     

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