MY LOG 2016 to Success

[Ca$tro]

Hello Folks,

Yup been a while and its taken me a lot of courage to start writing a log. I have been off training since September 2012, I have been to the gym on and off over the past few years but have failed miserably. This was due to personal issues, work and some injuries sustained to the left knee and my right shoulder, yes I was weak and the drive had gone.
I am 2 years away from hitting the big 40 and want to get back into shape with some help and guidance from you guys. I am not going to go into the history too much but the basics are that I was around 105kg at the start of 2012 managed to get down to 87kg and was in good shape training 5 days on the weights with 30 minutes cardio each day followed by fasted cardio on the weekends. I have since put on weight standing at 105 kg and appox 35% bf.
I am going to start with posting my proposed diet and workout and will get some pictures up asap.
The reason I am posting in the competitive building forum is I want to get to a stage of competing, yes I am way passed the ideal age but I still want to give it a shot. I don't mind people having a dig for not succeeding in the past and the lack of commitment but now I am not doing this for my self alone, I am doing it for my kids as well. Any help is appreciated with the diet and the work out, I am ok with sticking to the diet and have been on the diet for the past month, the only variation I have made to the diet below is having the 2 cans of tuna in one meal opposed to 2 meals.
I haven't started the gym yet, I will be back in Monday and was hoping to get some advice throughout the log with some help tweaking the diet and training plans listed below. I have had brilliant advice on this site before and I am staying loyal to this site with the hope that I will get some expert advice again.

Thanks for reading thus far.

Here goes...

The Diet plan

AGE 38
WEIGHT 105 KG (232 LBS)
HEIGHT 6'0 (182.88 CM)
CURRENT BF% 35%
LBM 73.3KG (161.7 LBS )
CUT 2000 CALS


Meal 1. 08:00am Pro/Carb/Fat/Cal
8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
½ Cup (60g) Oats 5g/27g/2.5g/228
Coffee /Glutamine Total : 49g/36g/7.5g/409

Meal 2. 11:00am Pro/Carb/Fat/Cal
8oz Chicken Breast 44g/0g/6g/230
100g Brown rice (Cooked) 2g/22g/1g/105
1 Cup Broccoli 2g/5g/0g/28 Total : 48g/27g/7g/363

Meal 3. 14:00pm Pro/Carb/Fat/Cal
8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1 cup Broccoli 2g/5g/0g/28
Total : 48g/27g/7g/363

Meal 4. 17:00pm Pro/Carb/Fat/Cal
1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total : 32g/5g/1g/157

Meal 5. 17:00pm Pro/Carb/Fat/Cal
1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total : 32g/5g/1g/157

Meal 6. After the Gym 21:00pm Pro/Carb/Fat/Cal
Optimum Whey Shake (BCAA/GLUTAMINE/CREATINE) 24g/2g/1g/110
1 Banana (MULTIVITS) 0g/20g/0g/75
½ Cup (60g) Oats 5g/27g/2.5g/228
Total : 29g/49g/3.5g/413

Meal 7. 23:00pm Pro/Carb/Fat/Cal
Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100 Total : 28g/7g/9g/217


DRINK 4-6 LTR OF WATER DAILY
Day Total = PROTEIN: 266g / CARB: 156g / FAT: 36g / CAL: 2079

I want to knock off the Coffee in the morning and the peanut butter in the last meal.

The Training plan

MONDAY – CHEST / CALVES / 30 MINS CARDIO

BENCH PRESS / INCLINE DUMBELL PRESS / DECINE BENCH PRESS / INCLINE FLYES / PECDEC / CABLE X OVERS / PLATE MACHINE PRESS / DUMBELL PULL OVER /

SEATED CALVE RAISE / STANDING CALF RAISE / LEG PRESS MACHINE

TUESDAY – BACK / ABS / 30 MINS CARDIO

FRONT PULL DOWN WIDE GRIP / DEAD LIFT / BARBELL ROW / TBAR ROW / CHIN UPS / MACHINE ROW / SEATED ROW

LEG RAISES / ROPE CRUNCHES / SIT UPS

WEDNESDAY – LEGS / CALVES / 30 MINS CARDIO

SQUATS / LEG PRESS / LEG EXTENSIONS / LYING HAMSTRING CURLS / STIFF LEG DEADLIFT

SEATED CALVE RAISE / STANDING CALF RAISE / LEG PRESS MACHINE

THURSDAY – SHOULDERS / ABS / 30 MINS CARDIO

DUMBBELL PRESS / MILITARY PRESS / SIDE RAISE / CABLE SIDE RAISE / FRONT RAISE / REARDELTS / BENT OVER SIDE RAISE / BARBELL SHRUGS / DUMBBELL SHRUGS

LEG RAISES / ROPE CRUNCHES / SIT UPS

FRIDAY – BICEP & TRICEP / CALVES / 30 MINS CARDIO

BARBELL CURLS / PREACHER CURLS / DUMBBELL CURLS / CONCENTRATION CURLS / SUPERSET ROPE PULL DOWNS AND DUMBBELL CURLS 15 REPS EACH 4 SETS
CLOSE GRIP BENCH PRESS / SKULL CRUSHERS / ROPE PULL DOWNS / BAR PULL DOWNS / REVERSE CURLS / TRICEP EXTENSIONS

SEATED CALVE RAISE / STANDING CALF RAISE / LEG PRESS MACHINE

SATURDAY & SUNDAY – 1 HOUR FASTED CARDIO

Like I mentioned above I can take criticism so please feel to rip the diet apart and the training plan only to have me correct my mistakes. In order for me to learn I will probably have to forget everything I think I know and start from the basics. Tell me what you guys need and I will get it.

Thanks for your help in advance.

[Ca$tro]

On a side note, I have purchased some animal cuts what would be the best way of factoring it in to the proposed diet?
I believe your supposed to take the first pack on an empty stomach.

[Bio-Active]

Looks like a good start

[Ca$tro]

Looks like a good start

That one sentence has given me a boost, thanks.

[Bio-Active]

That one sentence has given me a boost, thanks.

well this sport is all about making adjustments. You have a good start with your nutrition. Stay consistent with your food and training and it will make adjustments easy.

[Viking13]

I wouldn't deadlift and do legs/squat on back to back days. I'd give a day off after each of those body parts, or atleast give 72 hours rest between the two. My 2 cents.

Otherwise, good luck!!

[MIKE_XXL]

I keep preaching this; remove the carbs from the first meal, protein and fats is the way to go to maximize fat loss and general well being. Training seems extremely high volume, chest has 8 exercises )-O i guess it all depends how they are completed, but unless you are using isometrics and nervous system activation techniques, it seems real high volume.

All that being said i am glad you are back and motivated to get back int it. best of luck, hope you do well and i will be following your journey...

[Bio-Active]

I keep preaching this; remove the carbs from the first meal, protein and fats is the way to go to maximize fat loss and general well being. Training seems extremely high volume, chest has 8 exercises )-O i guess it all depends how they are completed, but unless you are using isometrics and nervous system activation techniques, it seems real high volume. All that being said i am glad you are back and motivated to get back int it. best of luck, hope you do well and i will be following your journey...

I have always had my most carbs with my first meal of the day. I get what your saying but your body also needs food after the fast

[Ca$tro]

I keep preaching this; remove the carbs from the first meal, protein and fats is the way to go to maximize fat loss and general well being. Training seems extremely high volume, chest has 8 exercises )-O i guess it all depends how they are completed, but unless you are using isometrics and nervous system activation techniques, it seems real high volume.

All that being said i am glad you are back and motivated to get back int it. best of luck, hope you do well and i will be following your journey...

Damn internet I just wrote a whole reply to this to find the connection dropped.
Hello Sir Mike, thank you for chiming in, I have nothing but respect for you and your advice. I was hoping that you could help clarify a few things as follow.
A. Are you saying drop the Oats out of the breakfast and have only egg whites?
B. With regards to the Chest exercises I was aiming for 5 sets per exercises with reps of 15/12/10/8/6. What would you advise? I am guessing reduce the number of exercises...
C. Your knowledge of BB exceeds mine by light years practically and mentally. Some clarification on Isometrics and Nervous System Activation Techniques would be appreciated. I will also read up on these.
I am grateful for your input and appreciate you run a tight schedule but when you have time can you get us some replies please.
I appreciate the well wishes and like wise I hope that family is well mate.

[Ca$tro]

I wouldn't deadlift and do legs/squat on back to back days. I'd give a day off after each of those body parts, or atleast give 72 hours rest between the two. My 2 cents.

Otherwise, good luck!!

I appreciate your 2 cents mate and will try and adjust the training so that the Back and legs get a couple of days between them

[Ca$tro]

well this sport is all about making adjustments. You have a good start with your nutrition. Stay consistent with your food and training and it will make adjustments easy.

Just been out and stocked up the chicken and eggs, ready for the gym tomorrow. I appreciate the advice mate

[Ca$tro]

Right these pics were taken today, have a good laugh as this is the start of the process lets see where I get to.
I am assuming 35% or above


The Avi was where I was in Sept 2012

[krugerr]

Right these pics were taken today, have a good laugh as this is the start of the process lets see where I get to. I am assuming 35% or above <img src="http://forums.steroid.com/attachment.php?attachmentid=161636"/><img src="http://forums.steroid.com/attachment.php?attachmentid=161637"/><img src="http://forums.steroid.com/attachment.php?attachmentid=161638"/> The Avi was where I was in Sept 2012

Good post my friend. We all started somewhere. Accounting for your actions and diet here is a great step!

Sent from my iPhone using App

[Ca$tro]

Good post my friend. We all started somewhere. Accounting for your actions and diet here is a great step!

Sent from my iPhone using App

Thanks Krugerr, I am trying mate and appreciate I alone am accountable for my mistakes and have to pick my self up and move forward rather than digging my own grave.

So far everythings according to plan this morning. Woke up at 7am took the Animal Cuts got ready for work had my Eggs and Oats (Mike I know you disagree with the carbs, until I here back from you I will keep taking them as I find the egg whites alone mess my stomach up).

[krugerr]

Thanks Krugerr, I am trying mate and appreciate I alone am accountable for my mistakes and have to pick my self up and move forward rather than digging my own grave.

So far everythings according to plan this morning. Woke up at 7am took the Animal Cuts got ready for work had my Eggs and Oats (Mike I know you disagree with the carbs, until I here back from you I will keep taking them as I find the egg whites alone mess my stomach up).

Firstly you're welcome. You've been here a while, and you're probably more than aware, those that genuinly want help will receive it.
I myself got into "great" shape, and fell off the wagon, quickly i surpassed my previous heavy stage. So I can fully understand your predicament.

Their are many schools of thoughts on diet layouts. Both Mike and Bio have great knowledge on this. Id just say the most important thing is making the diet something easy for you to replicate, and eat. Consistency is the key point. Apart from that my friend, keep it up, and keep it fluid.

-Krugerr

[Sfla80]

Firstly you're welcome. You've been here a while, and you're probably more than aware, those that genuinly want help will receive it.
I myself got into "great" shape, and fell off the wagon, quickly i surpassed my previous heavy stage. So I can fully understand your predicament.

Their are many schools of thoughts on diet layouts. Both Mike and Bio have great knowledge on this. Id just say the most important thing is making the diet something easy for you to replicate, and eat. Consistency is the key point. Apart from that my friend, keep it up, and keep it fluid.

-Krugerr

Agreed with Kruger here.

Keep it simple and consistent and learn your body. It will come to you.

Good luck and subscribed

[Ca$tro]

Oh I genuinely need help, and I sincerely appreciate the help so far, the log has only just started and I can only thank the guys chiming in with their comments. I am glad to know that I am not the only one to fall off the wagon, and yep when I look back I regret stopping.

Consistency in diet and training as you guys have mentioned is the key word.

I will keep you posted on training/diet/supps/cardio and general stuff to see what you guys wreckon.

Thanks again to all of you for taking the time to input your advice

[MIKE_XXL]

Bro, i have struggled in consitancy over last few years, i am hoping 2016 is the year i make my return to the best shape ever and stage again...life has been in the way, some of it by my own fault some otherwise, family, work, clients all pushed me away from gym and more and more into separation form my old self, but no time better then now to start and make new strides...go get 'em bro and be better yourself then ever...

[Ca$tro]

Bro, i have struggled in consitancy over last few years, i am hoping 2016 is the year i make my return to the best shape ever and stage again...life has been in the way, some of it by my own fault some otherwise, family, work, clients all pushed me away from gym and more and more into separation form my old self, but no time better then now to start and make new strides...go get 'em bro and be better yourself then ever...

Mike I hope that this is the 2016 you envisage mate and wish you all the best with moving forwards. I suppose this makes me realise we all got problems in varying magnitudes, just got to deal with them whilst remaining consistent with training and the gym.

Oh what a day yesterday, I woke up at 7am took the animal cuts on an empty stomach with some water, there is about 9 pills in there... Got ready and had breakfast of Oats and egg whites around 8am. Took the kids to school started work around 9.05am.

The day went ok just felt full with eating breakfast followed by the 3 meals at work. Took the second lot of Animal cuts at 2pm. Left work at 6pm and got in the gym at 7pm on the dot, so far so good running to a routine time. Got in the gym warmed up, started off on the Bench press 5 sets went ok struggled towards the last 2 sets, this is where I began to regret stopping training and losing the strength. 2nd exercise was the incline dumbbell press, this was good and enjoyed it. 5 sets getting heavier every set but didn't get the required reps out so I was dropping the weight to finish the reps. I did that on almost all my exercises. Looking at the clock and its now 7.25 and I am thinking 10 sets 25 minutes that's taken way to long. I am not talking to any body, got my hood up and my gym head on. The next exercise was the decline bench press on the smith machine. I did 5 sets and again dropping the weights to finish the reps. NExt I moved on to incline flyes followed by the cable cross overs and that was it. I could not manage any more on my chest whilst trying to keep a good form. SO I moved on to calves realising that all of them exercises had taken me 1hr 15minutes. Seated calve raise / leg press machine calve raise / standing calve raise. 5 sets each and they are suffering today. I then went on to cardio walking on the treadmill on maximum incline speed 3.5 and holding on to the bars. Managed 30 minutes and according to the Life Fitness machine I did 1.75 miles and burnt 575 cals.
From here I went home had my shake with glutamine, creatine, multivits and a banana. Got showered up and started on my reading at 9.30 By 10.15 I was mashed and crashed out on my bed missing meal 6 of the day. I had a restless night of sleep moving in agonising pain but kept the thought that the pain was good for me as it showed I had done some work in the gym. I was like a dead donkey this morning woke up at 7.15 had my Animal pack got ready had my breakfast at 8.15 and got to work after dropping the kids off. Just had my second meal consisting of Rice broccoli and chicken. I do feel tired but motivated sitting here watching Arnolds Blue print on the TV.
That's the story so far, quite pleased that I did everything (diet, workout, reading etc) yesterday opposed to finishing work late going out with the boys to get some food and then hitting the sack late. I defo got a lot more done in my day yesterday by sticking to the routine. I hope I can keep to it...
Thanks for reading

[RaginCajun]

I keep preaching this; remove the carbs from the first meal, protein and fats is the way to go to maximize fat loss and general well being. Training seems extremely high volume, chest has 8 exercises )-O i guess it all depends how they are completed, but unless you are using isometrics and nervous system activation techniques, it seems real high volume.

All that being said i am glad you are back and motivated to get back int it. best of luck, hope you do well and i will be following your journey...

i am experimenting with this, just started this yesterday. (fats/protein in the first meal)

[Ca$tro]

Well what an eventful first 3 days. Stuck to the diet fully and taking them animal cuts even though there is a shit load of pills in each serving. The only thing about the diet is the last casein shake before bed which I have missed on both days due to being shattered and not being able to climb down 2 stories to get the shake as well as being full through out the day with all the meals I am consuming. I am pissing like an elephant drinking 4 litres of water or more daily.

Yesterday I trained Back first starting off with 5 sets of the front pull down on the machine gradually increasing weight to get to a decent weight on my last set reps were 15/12/10/8/6. I then went on to deadlift, always loved deadlifts. Started with 12 reps at 60kg then 10 reps at 100kg then 5.5 reps at 140kg then 1 rep at 160 kg dropset down to 60 kg to get 10 reps out. I then did bent over rows 60 kg 3 sets 8 reps. I was knackered after the deadlifts. I then did seated cables rows increasing the weight 4 sets 12/10/8/8. By now I had enough and felt doing anything further could cause injury because I was exhausted. I then went on to Abs starting with leg raises on the bench, did they hurt oh yes. 15 reps each set for 5 sets superset with rope crunches 10 reps each set.
I then did 3 sets of of situps after which I was dead. Dragged my self to the treadmill for an incline walk as on Monday for 30 minutes.

Last night was one of the worst nights of sleep I have had in a long time I couldn't stop changing sides due to the pain I was feeling in my chest and calves. Today I could barely walk due to the calves, chest and back felt in pain to so today I have opted for a rest day but stuck to the diet all day and got a few of the choirs knocked off my list.

The plan for tomorrow is to train Shoulders and calves again.

Thanks for all of your comments and advice this far I am very grateful for all of you chiming in and saying what you thought was appropriate to my situation.
I am continuing this battle with my self and I hope as others hope 2016 is my year.

[Ca$tro]

On a side note, the amount of protein in the body doesn't smell very nice

[krugerr]

Well what an eventful first 3 days. Stuck to the diet fully and taking them animal cuts even though there is a shit load of pills in each serving. The only thing about the diet is the last casein shake before bed which I have missed on both days due to being shattered and not being able to climb down 2 stories to get the shake as well as being full through out the day with all the meals I am consuming. I am pissing like an elephant drinking 4 litres of water or more daily.

Yesterday I trained Back first starting off with 5 sets of the front pull down on the machine gradually increasing weight to get to a decent weight on my last set reps were 15/12/10/8/6. I then went on to deadlift, always loved deadlifts. Started with 12 reps at 60kg then 10 reps at 100kg then 5.5 reps at 140kg then 1 rep at 160 kg dropset down to 60 kg to get 10 reps out. I then did bent over rows 60 kg 3 sets 8 reps. I was knackered after the deadlifts. I then did seated cables rows increasing the weight 4 sets 12/10/8/8. By now I had enough and felt doing anything further could cause injury because I was exhausted. I then went on to Abs starting with leg raises on the bench, did they hurt oh yes. 15 reps each set for 5 sets superset with rope crunches 10 reps each set.
I then did 3 sets of of situps after which I was dead. Dragged my self to the treadmill for an incline walk as on Monday for 30 minutes.

Last night was one of the worst nights of sleep I have had in a long time I couldn't stop changing sides due to the pain I was feeling in my chest and calves. Today I could barely walk due to the calves, chest and back felt in pain to so today I have opted for a rest day but stuck to the diet all day and got a few of the choirs knocked off my list.

The plan for tomorrow is to train Shoulders and calves again.

Thanks for all of your comments and advice this far I am very grateful for all of you chiming in and saying what you thought was appropriate to my situation.
I am continuing this battle with my self and I hope as others hope 2016 is my year.

BUddy if your still sore tomorrow then dont train calves again! If you've not trained in a while, you'll need a couple sessions on each muscle before you can hammer them!

Good job sticking to the diet, you should try get the casein shake in though. Maybe try just taking the water/milk in your shaker, and the portion of powder upstairs with you at bedtime.

Regarding the Animal Pak - Its been discussed here several times. There are much better and cheaper ways to supplement. You'd be better to read up on Austinites Vitamin thread. And supplement each thing seperately. The Animal Pak doses are off, and they miss a few things if I recall correctly.

[Ca$tro]

BUddy if your still sore tomorrow then dont train calves again! If you've not trained in a while, you'll need a couple sessions on each muscle before you can hammer them!

Good job sticking to the diet, you should try get the casein shake in though. Maybe try just taking the water/milk in your shaker, and the portion of powder upstairs with you at bedtime.

Regarding the Animal Pak - Its been discussed here several times. There are much better and cheaper ways to supplement. You'd be better to read up on Austinites Vitamin thread. And supplement each thing seperately. The Animal Pak doses are off, and they miss a few things if I recall correctly.

Definitely going to get that Casien shake in, good idea!!! feel a bit thick for not thinking of that, lol at my self...
I will see how the calves are tomorrow but today they are twitching away.
I may drop the Animal pack as I don't feel any different with them apart from Heartburn occasionally. I thought the thermogenics would have kicked in and had me sweating but nothing at all... I had more from Hydroxy cut in the past. Trying to get my hands on an ECA stack but I guess nothing like the treadmill for now and yup I know there is no miracle pills...
Do you have a link to the Austintines thread mate...if you don't mind.

Thanks

[krugerr]

Definitely going to get that Casien shake in, good idea!!! feel a bit thick for not thinking of that, lol at my self... I will see how the calves are tomorrow but today they are twitching away. I may drop the Animal pack as I don't feel any different with them apart from Heartburn occasionally. I thought the thermogenics would have kicked in and had me sweating but nothing at all... I had more from Hydroxy cut in the past. Trying to get my hands on an ECA stack but I guess nothing like the treadmill for now and yup I know there is no miracle pills... Do you have a link to the Austintines thread mate...if you don't mind. Thanks

I'm on my phone now. So can't link it. But if you search threads by Austinites. It's up there.

Animal pak is vitamins. You won't get any thernogenics from it though. Unless they've other products I've not heard of!

Diet and training in order first. Then consider adding stacks or other cutting products.

Sent from my iPhone using App

[Ca$tro]

No worries mate, I have tried searching for Austinites and tried searching Animal pack but couldn't find the thread your referring to. Reading up on it AnimalPak
They seem to claim its a thermo??? Any advice ???
I guess its my fault for writing animal pack opposed to animal cuts

[krugerr]

No worries mate, I have tried searching for Austinites and tried searching Animal pack but couldn't find the thread your referring to. Reading up on it AnimalPak They seem to claim its a thermo??? Any advice ??? I guess its my fault for writing animal pack opposed to animal cuts

Ahh okay. I've no idea what Animal Cuts is. Animal Pak is basically a daily vitamin pack.

Hmm odd. Austinite has a lot of threads.

Sent from my iPhone using App

[Ca$tro]

Oh my, cant walk today calves have seized up, ouch

[krugerr]

Oh my, cant walk today calves have seized up, ouch

Did you et the final shake in? Id recommend skipping calves today :P

[Ca$tro]

Did you et the final shake in? Id recommend skipping calves today :P

Yup got the final shake in yesterday didn't sleep till past 1am and even then uncomfortable night.
I here what your saying, I am defo skipping calves today still liming around. Looking forward to training shoulders though and not looking forward to training quads and hams tomorrow, I don't think I am walking anywhere this weekend. I think I will probably do my cardio on the bike opposed to walking on the treadmill the rest of this week as I can barely limp let alone walk.

[krugerr]

Yup got the final shake in yesterday didn't sleep till past 1am and even then uncomfortable night.
I here what your saying, I am defo skipping calves today still liming around. Looking forward to training shoulders though and not looking forward to training quads and hams tomorrow, I don't think I am walking anywhere this weekend. I think I will probably do my cardio on the bike opposed to walking on the treadmill the rest of this week as I can barely limp let alone walk.

I was this way last week. Disgusting isnt it?

Have you tried some ZMA to help with sleep?

[Ca$tro]

I was this way last week. Disgusting isnt it?

Have you tried some ZMA to help with sleep?

ZMA? no i haven't tried anything at all for sleep, I will look into it but not a fan of getting meds or stims to aid sleep. I have an addictive personality...

YEs it is disgusting, everyones calling me an old man yet they cant even begin to contemplate the feeling of joy that I have as I am back in the gym.
I trained early today had half day at work and was due to go to a meeting at 7pm for work so I finished early and trained the Shoulders only followed by 30 min cardio on the bike. Diets still going good and tbh I am getting used to it.
Shoulders went like this today, first thing was warm up followed by smith machine press 5 sets going heavier and dropping weights to get reps completed. Next was smith machine Shrugs 4 sets. Front raises followed by side raises 5 sets each. Arnold press 3 sets light. Pec dec reverse 3 sets. Upright bar row 3 sets.

I am feeling sleepy and its only 6.10 pm
Better get going to this meeting.

Catch up later

[MIKE_XXL]

For sleep best natural remedy i found was 3-5gm of Gaba (Natural occurring amino acid) and 3mgof melatonin both 1 hour before sleep. My mind tends to always race and gaba relaxes the neurotransmitter activity and allows one to go to sleep.

[krugerr]

Zinc and magnesium with a little copper before bed is the winner!

Sent from my iPhone using App

[Ca$tro]

Hello Folks,

Today the diet went well keeping it strict but I was exhausted I have bits aching that haven't ached in ages, ie Abs under the fat.
Today I trained Bi/Tri starting with Barbell curls 5 sets followed by preacher curls 5 sets then dumbbell curls 3 sets. Next was concentration curls superset with rope curls. I did fancy trying 21s but get a strange feeling my arms going to be stiff tomorrow so didn't blast them to much. Triceps - started with close grip bench press, 3 sets of 60kg I could feel my shoulder pain a little but enough not to go for 5 sets on here. I then went on to skull crushers where I did 10 reps of skull crush the used the same ez bar to do close grip press for 10 reps. I then did some rope pull downs and one arm pull downs on the cables used for chest cross over. excuse the terminology in reference to the machines used. I didn't get to do any cardio as the gym was shutting early today due to a refurb they are currently undergoing. I got out of the gym to realise I left my cars lights on whilst rushing to get into the gym only to find the battery dead, managed to get a few lads to give me a jump and get it started. close call...

The plan for tomorrow is to get up at 9am get breakfast down me and the start training quads and hams at 10am and get the cardio in tomorrow after legs I need to up the cardio.
Sunday I want to go in and do fasted cardio for an hour and call it a wrap to the first week.
Mistakes this week - missing cardio on Wednesday and Friday / not completing 5 sets each exercise - this was the first week and I think I have done ok but will improve on this from tomorrow.

Thanks for reading this far and for all your help and comments
Oh I looked in the mirror and yep still a fat git

[Ca$tro]

I am looking to change fat burner from Animal cuts to something more potent. Would you go for Hydroxy cut or for something else? something like grenade black ops - I understand that eca would probably be better and I am still trying to get my hand on some but until I do...

[krugerr]

I am looking to change fat burner from Animal cuts to something more potent. Would you go for Hydroxy cut or for something else? something like grenade black ops - I understand that eca would probably be better and I am still trying to get my hand on some but until I do...

leave all market "cutting" products in the overpriced stores they belong in. They're nothing but gimics.

You can replecate the beneficial aspects of them by simply running some caffeine and green tea extract. Although I think you'll probably boost metabolism by 3-4% maximum with this.
You'll probably struggle to get hold of legit Ephadrine in the UK now. I used to have loads of sources for this, but when it was changed, only one of mine can get it, and even he recommended to avoid, as he was dubious of the legitimacy.
You'll need to stay away from T3, as you're not cycling.

-krugerr

[Ca$tro]

Krugerr - Thanks for the reply mate sorry for the delay had a busy weekend at work. 7
Mike, Krugerr and the rest of that helped this far - Thanks

Saturday ended up being a nightmare so I turn up at the gym to find out that they have decided to close the gym on Saturday and sunday for decoration and revamp of the gym. New owner has recently taken over and the gym had been run down. Hopefully this guy will make it into something better. Regardless I have not been able to train over the weekend so I have not trained Quads and hams at all yet and missed out on 2 hours of cardio.

I have stuck to the diet though and have not felt hungry.

Catch up with you this week, I have re-jigged the training plan to give a bit of a gap between BAck day and LEg day - is this ok below?

1 WARM UP SET - 15/12/10/8/6 REPS

MONDAY – CHEST / CALVES / 30 MINS CARDIO

• BENCH PRESS / INCLINE DUMBELL PRESS / DECINE BENCH PRESS / INCLINE FLYES / PECDEC / CABLE X OVERS / PLATE MACHINE PRESS / DUMBELL PULL OVER /
• SEATED CALVE RAISE / STANDING CALF RAISE / LEG PRESS MACHINE

TUESDAY – BACK / ABS / 30 MINS CARDIO
• FRONT PULL DOWN WIDE GRIP / DEAD LIFT / BARBELL ROW / TBAR ROW / CHIN UPS / MACHINE ROW / SEATED ROW
• LEG RAISES / ROPE CRUNCHES / SIT UPS

WEDNESDAY – SHOULDERS / CALVES / 30 MINS CARDIO
• DUMBBELL PRESS / MILITARY PRESS / SIDE RAISE / CABLE SIDE RAISE / FRONT RAISE / REARDELTS / BENT OVER SIDE RAISE / BARBELL SHRUGS / DUMBBELL SHRUGS
• LEG RAISES / ROPE CRUNCHES / SIT UPS

THURSDAY – LEGS / ABS / 30 MINS CARDIO
• SQUATS / LEG PRESS / LEG EXTENSIONS / LYING HAMSTRING CURLS / STIFF LEG DEADLIFT
• SEATED CALVE RAISE / STANDING CALF RAISE / LEG PRESS MACHINE

FRIDAY – BICEP & TRICEP / CALVES / 30 MINS CARDIO
• BARBELL CURLS / PREACHER CURLS / DUMBBELL CURLS / CONCENTRATION CURLS / SUPERSET ROPE PULL DOWNS AND DUMBBELL CURLS 15 REPS EACH 4 SETS
CLOSE GRIP BENCH PRESS / SKULL CRUSHERS / ROPE PULL DOWNS / BAR PULL DOWNS / REVERSE CURLS / TRICEP EXTENSIONS
• SEATED CALVE RAISE / STANDING CALF RAISE / LEG PRESS MACHINE

[Ca$tro]

I am just checking in today, last time I trained was Friday, the gym was closed over the weekend which was a real bummer. I was ready to train on Monday but as soon as I got home I had to take my mum to the hospital to see my grandfather who is unwell with his lungs full of fluid at the age of 92. I wont be able to train today either as I have to take her back to the hospital again visiting hours are 6.30-8pm and the hospital is a 30 minute drive from my house. I guess these things happen at the times we are trying to rectify our selves. I have taken the morning off work to go to the gym and train chest and calves and make sure I get my 5 days in this week.
I am not about to give up after the pain I endured last week to get this far.

[73rr]

I am just checking in today, last time I trained was Friday, the gym was closed over the weekend which was a real bummer. I was ready to train on Monday but as soon as I got home I had to take my mum to the hospital to see my grandfather who is unwell with his lungs full of fluid at the age of 92. I wont be able to train today either as I have to take her back to the hospital again visiting hours are 6.30-8pm and the hospital is a 30 minute drive from my house. I guess these things happen at the times we are trying to rectify our selves. I have taken the morning off work to go to the gym and train chest and calves and make sure I get my 5 days in this week.
I am not about to give up after the pain I endured last week to get this far.

No big deal buddy! Just don't forget to jump back on the horse and keep your diet up!
Good luck with your morning training season tomorrow