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WeeMan
03-03-08, 3:43 pm
My dreams have come and gone. When i was 14-17 it was to be wasted with my band, i quit and took up weight training.
Now im on my way to my first show, its not even a dream, it never has been but i want to do it, hell, i WILL do it!!

This is my journey to the 2009 NABBA Mr Scotland competition.

I've got a long way to go. At some point i will post some stats regarding my current weight and goals. and maybe even some pictures so i can keep track of myself.

I will be counting on your input guys! I know hardly anything about this game, teach me!

Jonisocool
03-03-08, 3:45 pm
GL Weeman. The only person who can tell you that you cant, is yourself. Just keep a positive mindset!

CWells
03-03-08, 3:55 pm
Best Of Luck I look forward to hearing how you progress down this great path

legasaurus
03-03-08, 4:00 pm
You can do it...Looking forward to hearing about your progress!

krazyassmexican
03-04-08, 12:44 pm
good shit bro, you know i got your back

Pizzalamp
03-04-08, 12:45 pm
good luck

WeeMan
03-04-08, 1:04 pm
ok time for the first installment. here is the diet plan that iv been given to use as a guide, i will stick as close to it as possible but it is only a guideline, i will probably make a few minor changes;

Breakfast: 85g oats, protein shake
10am: 1 serving of muscle milk, protein bar
1pm: 200g chicken, 100g wholegrain rice, veg
4pm: 400g sweet potato, 200g cottage cheese, 50g mellon
Post training: protein shake, 1 banana
After training: 200g chicken, 300g sweet, veg
Before bed: 1 bagel, 2 tablespoons honey

in total this is roughly 3800 calories

WeeMan
03-04-08, 1:08 pm
no protein before bed, any reason why?

i thought 3 a day might be too much

Pizzalamp
03-04-08, 1:09 pm
dude eat some more whole foods like steak and chicken

Pizzalamp
03-04-08, 1:10 pm
and dont eat a bagel w/ honey before bed

WeeMan
03-04-08, 1:24 pm
dude eat some more whole foods like steak and chicken
there is loads of chicken? im gonna mix it up with fish and beef, iv not got it all figured out yet, this is just a starting guide to help me figure it out

diet is something i find difficult to understand


and dont eat a bagel w/ honey before bed

why not? what could i have insead?

Pizzalamp
03-04-08, 3:47 pm
there is loads of chicken? im gonna mix it up with fish and beef, iv not got it all figured out yet, this is just a starting guide to help me figure it out

diet is something i find difficult to understand



why not? what could i have insead?

plain bagels are a high gi food. honey is high gi. that means it will cause an inuslin spike which can lead to fat gain. the last thing u need to do is do that before bd. u could do a protein source and a good fat before bed like cottage cheese and nuts or egg whites and peanut butter

WeeMan
03-05-08, 11:13 am
plain bagels are a high gi food. honey is high gi. that means it will cause an inuslin spike which can lead to fat gain. the last thing u need to do is do that before bd. u could do a protein source and a good fat before bed like cottage cheese and nuts or egg whites and peanut butter

thanks, that is a much better explaination

WeeMan
03-07-08, 4:28 pm
ok here i have revised the diet...seein as it was just a templet iv changed it for myself, start it on monday.

Breakfast: 1/2 cup of oats, protein w/water, omega 6 caps
10am: muscle milk w/water, breakfast bar/flapjack, banana
1pm: 100g chicken, 100g wholegrain rice, vegetables
4:30pm: 1 baked potato, 100g cottage cheese, orange
post training: meal replacement, handfull of raisins, Animal Pump
after training: 140g tuna, 1 baked potato, vegetables
before bed: protein w/milk, low fat crackers w/cottage cheese (or honey)

krazyassmexican
03-09-08, 8:58 am
have you been working out lately?

WeeMan
03-09-08, 1:09 pm
have you been working out lately?

yea but iv not been posting it bcos my routine is going through a big change. only thing to really report is that iv found a way to kill my lagging triceps and im training my shoulders twice a week.

MassMonster
03-09-08, 1:15 pm
be careful shoulders are very small u may overwork them if u train um 2x a week...

WeeMan
03-09-08, 1:27 pm
be careful shoulders are very small u may overwork them if u train um 2x a week...

yea, i cant hit them very hard tho bcos of an injury. il tell you what i do for them just now, but beware this will probably change soon.

standing dumbbell raises 5x4reps
front raises 4x10reps
lateral raises 4x10reps
bent over lateral raises 4x10reps

krazyassmexican
03-10-08, 3:40 pm
yea, i cant hit them very hard tho bcos of an injury. il tell you what i do for them just now, but beware this will probably change soon.

standing dumbbell raises 5x4reps
front raises 4x10reps
lateral raises 4x10reps
bent over lateral raises 4x10reps

like nick said dont train them twice a day, they grow or get stronger outside the gym with food and rest, not inside

Enforcer
03-10-08, 3:59 pm
Good luck bro. Times are gonna get tough, but just work through the adversity to become victorious.

WeeMan
03-10-08, 5:29 pm
Good luck bro. Times are gonna get tough, but just work through the adversity to become victorious.

thanks bro, started my diet today, i feel quite good about itbut its already quite tough.

WeeMan
03-24-08, 6:13 pm
ok sorry iv not posted in a while but its taken a little time to get into my new routine but here it is:

today was leg day:
Lunges 4x20 reps, 66lbs (threw up after this)
Sumo squats 2x10reps 44lbs (missed the 1st 2 sets spewing)
Lying legpress 10x176lbs
12x220lbs
12x308lbs
12x352lbs
Single Leg extensions 12x66lbs
12x77lbs
12x77lbs
12x88lbs
Seated leg curls 4x12reps (cant remember the weights)

Standing calf raises 2x10reps @ 88lbs
2x10reps @ 110lbs

Carpe Diem P.T
03-24-08, 8:21 pm
pretty full leg day there bro. good shit!

krazyassmexican
03-24-08, 9:19 pm
nice shit keiran

WeeMan
03-24-08, 9:21 pm
pretty full leg day there bro. good shit!


nice shit keiran

thanks guys. il get an update on my diet once iv started it properly.

stumblin54
03-24-08, 9:29 pm
I thought you already started it? Either way man just be CONSISTENT with it, and training as well and you'll be good to go. Good luck, I'll be checkin' in...

Stumblin

krazyassmexican
03-24-08, 9:30 pm
I thought you already started it? Either way man just be CONSISTENT with it, and training as well and you'll be good to go. Good luck, I'll be checkin' in...

Stumblin

i chat with him everyday, from what i know he's still confused and trying to see how he's gonna do money wise

stumblin54
03-24-08, 9:38 pm
C.R.E.A.M., ya feel me Krazy?

Stumblin

krazyassmexican
03-24-08, 9:58 pm
C.R.E.A.M., ya feel me Krazy?

Stumblin

NOPE LOL
i just know what kiss mean LOl

stumblin54
03-24-08, 11:45 pm
Cash Rules Everything Around Me...

Stumblin

WeeMan
03-25-08, 6:31 am
Cash Rules Everything Around Me...

Stumblin

hah i like that
recently for breakfast iv been eating 4 whole eggs and 1 bagel with jam + protein. ran out of eggs and jam...i hate goin to the shops!!

krazyassmexican
03-25-08, 6:40 am
hah i like that
recently for breakfast iv been eating 4 whole eggs and 1 bagel with jam + protein. ran out of eggs and jam...i hate goin to the shops!!

when you go shoppin, try to get food for at least 2 weeks..... it will bother you less

WeeMan
03-25-08, 6:43 am
when you go shoppin, try to get food for at least 2 weeks..... it will bother you less

good advice. im actually goinright now, will get nuts aswell.

WeeMan
03-26-08, 1:42 pm
ok still struggeling with diet, here is what i ate today tho.

meal 1) 4 whole eggs, 2 slices of wholegrain toast + jam, 1 bowl of wheetabix (Was still hungry)
snack ) some sort of breakfast bar, 1 litre of water.
meal 2) turkey and cranberry sandwich with lettuce
snack ) another breakfast bar.
meal 3) half-chicken with potatos
meal 4) protein shake, tuna + potato

thats it so far, im about to go to the gym....chest day ;)

krazyassmexican
03-26-08, 1:46 pm
ok still struggeling with diet, here is what i ate today tho.

meal 1) 4 whole eggs, 2 slices of wholegrain toast + jam, 1 bowl of wheetabix (Was still hungry)
snack ) some sort of breakfast bar, 1 litre of water.
meal 2) turkey and cranberry sandwich with lettuce
snack ) another breakfast bar.
meal 3) half-chicken with potatos
meal 4) protein shake, tuna + potato

thats it so far, im about to go to the gym....chest day ;)

drop the bars bro, in that case get some shakes there

diet is looking good so far make sure you eat more veggies

WeeMan
03-26-08, 1:55 pm
drop the bars bro, in that case get some shakes there

diet is looking good so far make sure you eat more veggies

thanks bro, tbh i just ate the bars bcos my brother gave them to me, but they wer really handy because i was working, i will make sure to have plenty veg tonight haha:P

krazyassmexican
03-26-08, 2:01 pm
thanks bro, tbh i just ate the bars bcos my brother gave them to me, but they wer really handy because i was working, i will make sure to have plenty veg tonight haha:P

i dont like bars cuz they usually have a bunch of calories and i eat them and 2 minutes later i am starving

krazyassmexican
03-26-08, 2:26 pm
keiran, take a look at this bro....

http://www.animalpak.com/html/article_details.cfm?ID=38&section=livin

http://www.animalpak.com/html/article_details.cfm?ID=31&section=livin

WeeMan
03-26-08, 4:13 pm
keiran, take a look at this bro....

http://www.animalpak.com/html/article_details.cfm?ID=38&section=livin

http://www.animalpak.com/html/article_details.cfm?ID=31&section=livin

thanks my friend!
and i have found a deal for Tri-O-Plex protein cookies

WeeMan
03-26-08, 7:18 pm
sorry guys, i got in the gym and just hadnt got my head in the game! it sucked!
CHEST
flat bench press 88lbs x10
88lbs x9
88lbs x7
88lbs x4

incline DB Press 37lbs x10
37lbs x10
37lbs x8
37lbs x8

flat DB flyes 22lbs x12
22lbs x12
22lbs x10
22lbs x10

Cable crossovers (i dunno the weights just the numbers on the plates)
3x12
4x12
5x12
5x10
5x10

BICEPS
close-grip barbell curls 4sets x 12reps (wasnt paying attention to weight, just a warm up)

standing DB curls 4sets x 10reps @ 12.5kgs
1set x 8reps @ 17.5kgs

krazyassmexican
03-27-08, 10:24 am
sorry guys, i got in the gym and just hadnt got my head in the game! it sucked!
CHEST
flat bench press 88lbs x10
88lbs x9
88lbs x7
88lbs x4

incline DB Press 37lbs x10
37lbs x10
37lbs x8
37lbs x8

flat DB flyes 22lbs x12
22lbs x12
22lbs x10
22lbs x10

Cable crossovers (i dunno the weights just the numbers on the plates)
3x12
4x12
5x12
5x10
5x10

BICEPS
close-grip barbell curls 4sets x 12reps (wasnt paying attention to weight, just a warm up)

standing DB curls 4sets x 10reps @ 12.5kgs
1set x 8reps @ 17.5kgs

nice workout weeman keep it up bro

WeeMan
03-28-08, 3:17 pm
today was quite good, unexpectadly ran into a friend. Kept it simple today and got heavier on deadlifts!!

BACK
Cable Rows 12x 45kgs
12x 55kgs
10x 60kgs
10x 60kgs
10x 65kgs

Deadlifts (?)x 40kgs
6x 80kgs
5x 100kgs
4x 110kgs
1x 120kgs (including the bar, this is 308lbs)
1x 120kgs

Close-Grip Pulldowns
12x 45kgs
12x 50kgs
10x 60kgs
10x 70kgs
8x 75kgs

Triceps
Close-Grip BB Press
12x 20kgs
12x 20kgs
12x 20kgs
10x 20kgs
8x 20kgs

Overhead Rope Pulls
12x 5 i dont know the weights for the next excersises, just the numbers
12x 6 on the weight stack.
10x 7
8x 7

One-Arm Reverse Pushdowns
10x 3 (1 set counts for both arms)
10x 3
10x 3
10x 3

Assisted Dips
2 sets, as many as i could get.

haha everytime i go in now i get told i look bigger, i need to weigh myself.

Nathaniel#53
03-29-08, 8:47 pm
good luck bro

houseofpain
03-29-08, 9:33 pm
ok here i have revised the diet...seein as it was just a templet iv changed it for myself, start it on monday.

Breakfast: 1/2 cup of oats, protein w/water, omega 6 caps
10am: muscle milk w/water, breakfast bar/flapjack, banana
1pm: 100g chicken, 100g wholegrain rice, vegetables
4:30pm: 1 baked potato, 100g cottage cheese, orange
post training: meal replacement, handfull of raisins, Animal Pump
after training: 140g tuna, 1 baked potato, vegetables
before bed: protein w/milk, low fat crackers w/cottage cheese (or honey)

I'd get some fast digesting carbs in with breakfast. Where are the eggs, bro? Eggs are crucial to your muscle building efforts. I'd go with a high GI food, like a plain white bagel to go along with eggs. Around 10am, I'd skip the shake. I'd go with lean beef, whole grain rice and some steamed veggies. Same thing around 1pm. Alternate between chicken and beef between these meals. At 4:30 is when I would supplement with protein or a weight gainer. (your bulking, right?)

houseofpain
03-29-08, 9:36 pm
sorry guys, i got in the gym and just hadnt got my head in the game! it sucked!
CHEST
flat bench press 88lbs x10
88lbs x9
88lbs x7
88lbs x4

incline DB Press 37lbs x10
37lbs x10
37lbs x8
37lbs x8

flat DB flyes 22lbs x12
22lbs x12
22lbs x10
22lbs x10

Cable crossovers (i dunno the weights just the numbers on the plates)
3x12
4x12
5x12
5x10
5x10

BICEPS
close-grip barbell curls 4sets x 12reps (wasnt paying attention to weight, just a warm up)

standing DB curls 4sets x 10reps @ 12.5kgs
1set x 8reps @ 17.5kgs

If your doing to do a drop set for chest, you need to increase the weight as the reps decrease. If you don't your not challenging yourself, you won't grow, period.

WeeMan
03-30-08, 5:45 pm
I'd get some fast digesting carbs in with breakfast. Where are the eggs, bro? Eggs are crucial to your muscle building efforts. I'd go with a high GI food, like a plain white bagel to go along with eggs. Around 10am, I'd skip the shake. I'd go with lean beef, whole grain rice and some steamed veggies. Same thing around 1pm. Alternate between chicken and beef between these meals. At 4:30 is when I would supplement with protein or a weight gainer. (your bulking, right?)

haha its funny iv just been doing that. my breakfast is now 4eggs, 1 bagel w/jam + two wheetabix. as for shakes iv been making my own from iso whey and milk shake powder for taste. and pretty much all im eating is chicken or beef recently. (what is GI?)


If your doing to do a drop set for chest, you need to increase the weight as the reps decrease. If you don't your not challenging yourself, you won't grow, period.

the reps wer only going down because i was really tired, usually i put the weight up.

WeeMan
03-30-08, 5:51 pm
good luck bro

thanks man

WeeMan
04-09-08, 4:11 pm
sorry i havent posted in a while, been really busy.

split has changed to this;
Mon; Legs (legs r growing like weeds, i even had a dream about my legs:P)
Wed; Chest/Back
Fri; Shoulders/Arms

iv finally given up on diet and i am basicly following 4 principles now instead;
1) Eat Clean
2) Eat As Often As Possible, Even If I'm Not Hungry
3) PLENTY of Protein
4) Eat Big

it seems to be working, im putting on alot of mass and strength is still progressing really well.
i got a new max on deadlifts, 308lbs x 2 reps

WeeMan
04-15-08, 12:54 pm
new stretch marks on my deltoids, big bitch stretch marks!!

and on my hamstrings, man im getting covered!

houseofpain
04-15-08, 1:03 pm
GI stands for glycemic index. It rates carbohydrates. Things like pure white sugar, white refined bread, white potatoes and other fast digesting carbs are considered high glycemic carbs. It's really simple. Eat fast digesting (high GI carbs) when your body needs nutrients the quickest (PWO, in the morning, etc.) At all other times during the day, you want slow digesting carbs like whole wheat bread, yams, oats and other carb sources that take a while to digest. If you constantly ingest white, refined carbs, it spikes your insulin and makes you fat. Don't get me wrong, there are times when you want these carbs that spike your insulin. An example would be PWO and in the morning. A spike of insulin leads to muscle growth, but it needs to be at the right time. Keep it real. Any questions, PM me. Good luck with your contest BTW.

WeeMan
04-15-08, 1:24 pm
GI stands for glycemic index. It rates carbohydrates. Things like pure white sugar, white refined bread, white potatoes and other fast digesting carbs are considered high glycemic carbs. It's really simple. Eat fast digesting (high GI carbs) when your body needs nutrients the quickest (PWO, in the morning, etc.) At all other times during the day, you want slow digesting carbs like whole wheat bread, yams, oats and other carb sources that take a while to digest. If you constantly ingest white, refined carbs, it spikes your insulin and makes you fat. Don't get me wrong, there are times when you want these carbs that spike your insulin. An example would be PWO and in the morning. A spike of insulin leads to muscle growth, but it needs to be at the right time. Keep it real. Any questions, PM me. Good luck with your contest BTW.

thanks for clearing that up for me. im eating a white bagel with breakfast, and usually something simple after training.

oh and thanks i may well pm u a couple of questions haha.

oh and also im gonna add casein protein to my diet, for bed time and lunch time.

BigAnt
04-15-08, 10:19 pm
today was quite good, unexpectadly ran into a friend. Kept it simple today and got heavier on deadlifts!!

BACK
Cable Rows 12x 45kgs
12x 55kgs
10x 60kgs
10x 60kgs
10x 65kgs

Deadlifts (?)x 40kgs
6x 80kgs
5x 100kgs
4x 110kgs
1x 120kgs (including the bar, this is 308lbs)
1x 120kgs

Close-Grip Pulldowns
12x 45kgs
12x 50kgs
10x 60kgs
10x 70kgs
8x 75kgs

Triceps
Close-Grip BB Press
12x 20kgs
12x 20kgs
12x 20kgs
10x 20kgs
8x 20kgs

Overhead Rope Pulls
12x 5 i dont know the weights for the next excersises, just the numbers
12x 6 on the weight stack.
10x 7
8x 7

One-Arm Reverse Pushdowns
10x 3 (1 set counts for both arms)
10x 3
10x 3
10x 3

Assisted Dips
2 sets, as many as i could get.

haha everytime i go in now i get told i look bigger, i need to weigh myself.

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

VERY STRONG WORKOUT!

Will be checking in on your Journey!

WeeMan
04-16-08, 3:53 pm
------------------------------------------------------------------------------------

VERY STRONG WORKOUT!

Will be checking in on your Journey!

thanks bro, that means alot coming from you!

WeeMan
04-16-08, 4:19 pm
well iv recently been comuting about 60miles to the job im working on. so by the time im at the gym im knackered! but heres chest.

Bench press
10x 132lbs
10x 132lbs
10x 154lbs
10x 154lbs

Flat Dumbell Flyes
4 sets of 10reps, 27.5lbs

Incline dumbell press
10x 37.4lbs
10x 37.4lbs
9x 37.4lbs
6x 37.4lbs

by this time i was totally failing...

Cable Flyes/Shrugs superset
cables 10x4 (number on the plate)
shrugs 15x194lbs
cables 10x4
shrugs 15x194lbs
cables 10x4
shrugs 15x194lbs

WideGrip Chins
15 reps

CloseGrip pulldowns
10x 121lbs (lowered the weight bcos i realised i as cheating too much and wasnt really feeling it)
10x 99lbs
10x 99lbs
10x 99lbs
10x 110lbs (really felt it after this)

Seated Rows
10x 110lbs
Gym closed....!!

Got home, had a shake and steak and potatos - same as every nigh now

BigAnt
04-18-08, 6:03 pm
well iv recently been comuting about 60miles to the job im working on. so by the time im at the gym im knackered! but heres chest.

Bench press
10x 132lbs
10x 132lbs
10x 154lbs
10x 154lbs

Flat Dumbell Flyes
4 sets of 10reps, 27.5lbs

Incline dumbell press
10x 37.4lbs
10x 37.4lbs
9x 37.4lbs
6x 37.4lbs

by this time i was totally failing...

Cable Flyes/Shrugs superset
cables 10x4 (number on the plate)
shrugs 15x194lbs
cables 10x4
shrugs 15x194lbs
cables 10x4
shrugs 15x194lbs

WideGrip Chins
15 reps

CloseGrip pulldowns
10x 121lbs (lowered the weight bcos i realised i as cheating too much and wasnt really feeling it)
10x 99lbs
10x 99lbs
10x 99lbs
10x 110lbs (really felt it after this)

Seated Rows
10x 110lbs
Gym closed....!!

Got home, had a shake and steak and potatos - same as every nigh now

--------------------------------------------------------------------------------------Another very solid workout!

Stay strong--mind/body!

WeeMan
04-19-08, 4:56 pm
--------------------------------------------------------------------------------------Another very solid workout!

Stay strong--mind/body!

thanks alot BigAnt, i was on your myspace, i think i can say im now officialy one of your fans!! hah

on friday i had a good Shoulders/Bi's/Tris session. the two guys i usualy train with left after their shoulders because its coming up for competition time and they had to go to the Muscle Club. anway i had to improvise a lil and i forgot what i did. i kept it simple and heavy though.

my shoulders are coming along, i was posing them today and looking much bigger. and iv actually got triceps!! i can even see them standing out in some poses. i think im making good progress.

WeeMan
04-21-08, 5:01 pm
was good today, my quads were stinging so much i had to keep shifting my weight from leg to leg, and i couldnt sit down cos my glutes were so sore!!!

Leg extentions - 3sets (warmup)

Front Squats - 12x88lbs
12x132lbs
12x198lbs

Dumbbell lunges - 24x 15kg dumbbells (33lbs)
24x 17.5kg dumbbells (38.5lbs)
24x 20kg dumbbells (44lbs)
(was about throwing up at this point)

Lying leg extensions - 12x140kgs
12x150kgs
done as one set >> 12x150kgs- 12x90kgs - 12x40kgs

Seated ham-curls - 12x8 right leg - 12x8 left leg - 12x12 both legs
i dont know what weights were used just the numbers on the stack. this was done for 3 sets.

Smith machine calf raises - 15x20kgs, 15x60kgs, 15x60kgs

Home time!!

WeeMan
04-21-08, 5:24 pm
diet for today

breakfast - 1/2 cup of porridge (that was it, i was still starving but was in a hurry)
10am - scrambled eggs, beans, 2 potato scones, 1 banana, 1 nutri-grain bar, 1 bottle of water
lunch - 1 muffin, 1 bottle of water (not much but i ran out of money)
4pm - turkey breast + ham subway.
GYM - protein drink after training
post gym - steak, potatos, broccoli, beans and a coke
just now...1 protein shake, 4 oatcakes with humous (its about the only thing in the kitchen)

bit crap, i know. can only try harder.

WeeMan
04-23-08, 3:05 pm
was good today, at the start pretty much had the gym to myself, just a few other guys in.

Cybex Chest Press, supersetted with Cable Flyes
10x50kg (warmup)
10x50kg (warmup)
10x65kg -> cables 10x#4 plate
10x70kg -> cables 10x#4 plate
10x70kg -> cables 10x#4 plate
10x75kg -> cables 10x#4 plate
never felt so much pain in my chest!!! i am deff doing that again!

Dumbbell Flyes
10x12.5kgs
10x12.5kgs
10x15kgs
10x15kgs

Incline Dumbbell Flyes
10x12.5kgs, 4 sets

BACK

Chins
15

Deadlifts
10x60kgs
5x100kgs
2x140kgs

Close-Grip Pulldowns
10x45kgs
10x55kgs
10x55kgs
10x55kgs
i keep the weight down so i can feel this as much as possible, next week i will move on to doing Close-Grip Chins.

WeeMan
04-30-08, 7:46 pm
Tonight after training, i came home and was almost immediatly called away to my grandmothers house, all her lights were out and she wasn't answering her phone.

When i got there, my uncle came down and told me she was dead. i walked into the house and sure enough, she was lying on the floor as white as january snow.

i didnt know what to do. i haven't cried in 3 years, but inside i was wailing. everytime my granny had called and asked how i was and if i would come and see her, i chatted to her but told her i was busy. as a result i hadn't seen her for months.

her name was Mary Helen Congleton Kane McCondochie, she was 73 years old.
born in 1934 she came into the world almost right at the start of WW2, and spent the most formative of her years living through a war that stretched every single person in this country to their bare minimum. this made her stronger than any powerlifter, bodybuilder or strongman.
onetime she had a heart attack, and during it (not wanting to worry anybody) she went out of her house and onto the bus to the doctors. later she was having a stroke, an hour or so later my sister phoned to announce her visit, my granny simply said "iv just had a stroke darling, but maybe later". she was stronger than iron.

if i learn only one lesson from her it will be this; "remember keiran, 'i want never gets'" she worked, and expected everyone of her children, grandchildren and now great grandchild to work for anything they want.

iv asked my mother to give me one of her rings. i swear here and now, to put her gold ring on a chain around my neck and never to remove it until the day i die, to remind myself of my granny and all that she did for me, to remind me of the love she had for me, to remind me of the stories she told me, of the lessons she taught me, and to remind me never to be neglectful of a person close to me again. forgive me granny.

"Do not marvel at this, because thie time is coming in which all those in the memorial tombs will hear his voice and come out, those who did good things, to a resurrection of life." - John 5:28, 29

krazyassmexican
05-01-08, 3:47 pm
my condolences bro, i know how it feels!
and i have your back to the fullest
keep ya head up!

WeeMan
05-01-08, 6:53 pm
my condolences bro, i know how it feels!
and i have your back to the fullest
keep ya head up!

thanks bro

WeeMan
05-02-08, 10:02 am
chest press/cable flye supersets
incline dumbbell flyes
heavy incline dumbbell press
cable flyes (do these slow and really really squeeze it)

never known the pain that this routine causes, sticking with it for a while.

WeeMan
05-05-08, 7:17 am
arms - 1/2 inch
chest - 2 inches
waist - -1.5 inches

gained roughly 20lbs putting me up to about 196lbs.

not measured these before but will take measurements now;
thighs - 24 inchs
calves - 16 inches
forearms - 13 inchs

krazyassmexican
05-05-08, 9:15 am
arms - 1/2 inch
chest - 2 inches
waist - -1.5 inches

gained roughly 20lbs putting me up to about 196lbs.

not measured these before but will take measurements now;
thighs - 24 inchs
calves - 16 inches
forearms - 13 inchs

insane gains brother, i am glad you are taking it serious

WeeMan
05-05-08, 9:31 am
insane gains brother, i am glad you are taking it serious

very seriously bro. i plan not to embarass myself next year haha

WeeMan
05-10-08, 7:15 pm
mr scotland was great tonight. none of the guys from my gym placed but they did welli say! they looked great and stood their ground.

and i met Dorian Yates!!!! got a foto, will post the link soon!!

WeeMan
05-12-08, 4:54 pm
leg day today. cant be bothered posting the whole workout, but i will give u a general idea;

heavy squats - max 308lbs, 6reps
leg press
dumbbell lunges - drop sets
seated leg curls - drops sets

had a whey iscolate drink after.

Carpe Diem P.T
05-18-08, 9:42 am
wheres this photo! nice gains big fella.

it doesnt really matter what you do on leg day does it. its always going to kick your ass no matter what.

WeeMan
05-18-08, 10:16 am
wheres this photo! nice gains big fella.

it doesnt really matter what you do on leg day does it. its always going to kick your ass no matter what.

hah oh yea i forgot about that! i will sort that out now.
yea funny story about that leg day actually, got home from the gym and was going up the steps to my house and did as i usualy do...take them 2 at a time. big mistake, my knees gave out and i fell UP the stairs!! owch!

BigAnt
06-13-08, 1:46 pm
I have been following your journey--all looks good, keep going strong!

Hey Weeman, the gyms in Scotland, are they pretty well equipted, is bodybuiling very popular over there---what about supplements, do you have all protein powders-glutamine-creatine etc...?

WeeMan
06-13-08, 4:00 pm
I have been following your journey--all looks good, keep going strong!

Hey Weeman, the gyms in Scotland, are they pretty well equipted, is bodybuiling very popular over there---what about supplements, do you have all protein powders-glutamine-creatine etc...?

thank you Ant i really appreciate you keeping an eye on me. gyms in scotland are pretty well equiped yes, however my gym is privatly owned and is literally in a field haha, its called Gracemount Bodybuilding Gym, i its decently equipped i would say, i train there because everyone is either a bodybuilder, or a strength trainer and they are all very supportive and have a lot of experience between them..

bodybuilding isnt popular, its very much kept in back alley gyms. even though most traditional scottish games are based on strength and athletisism, bodybuilding is seen as very vain and a bit pointless.
i have access to pretty much any supplement, one of the co-owners of my gym owns a supplement store so im well catered for, i also use www.monstersupplementstore.com

WeeMan
06-18-08, 3:33 pm
well im back training now after being forced away from the gym for 3 weeks.

iv also completly run out of money so here is my new daily program/diet (remember im bulking so the junk is for extra cals as i dont have any gainer)

6:30am - wake up, jogging for 20mins.
7am - breakfast, 1tin tuna, 1/2 cup of porridge w/milk.
8am - start work, mars bar.
10am - 2tins tuna, 1/2cup of rice with tomatos and olive oil, banana.
12:30 - chicken, rice, banana, mars bar.
4pm - come home, 1/2cup of porridge
5:20 -gym, pure why protein bought from gym.
7pm - steak, fried potatos, veggies.
9:30pm - 1/2 tub of cottage cheese.

this is roughly half my usual caloric intake, bitch!! so until iv got some money together this whats going on, i thnk i lose a lot of fat but not gain much muscle.

WeeMan
06-23-08, 2:38 pm
well my two training partners are just back after 2 weeks rest so they took it a bit easy today.
leg extensions
squats - max; 395lbs x 7 reps
leg press
leg curls

The Epidemic
06-24-08, 4:26 pm
STATS?
pics?
class?

WeeMan
06-24-08, 4:59 pm
STATS?
pics?
class?

Junior (under 21s)
stats; 5'9", 196lbs, keep trying to get my bf%, dunno what else?
i dont have any pictures.

BigAnt
06-26-08, 11:56 pm
Ok Wee Showing Some Good Gains, Time To Turn It Up Another Notch....

Winners Never Quit---quiters Never Win!

WeeMan
06-27-08, 3:32 pm
Ok Wee Showing Some Good Gains, Time To Turn It Up Another Notch....

Winners Never Quit---quiters Never Win!

thanks Ant, u keeping an eye on me is alot of encouragement!!

WeeMan
06-27-08, 3:42 pm
ok put some work into diet;

Breakfast - 4 Oatabix, 4 scrambled eggs, isco whey
10am - beef sandwiches, fruit, weight gainer
12pm - chicken and rice, yoghurt, fruit
pre-gym - 2 oatabix, weight gainer
Post-gym - isco whey
8pm - steak + potatos, beans (desert if im still hungry)
pre-bed - casein protein.

guys i train with are back to their off season now so its heavy and hard all the way!

WeeMan
07-07-08, 2:36 pm
legs today NEW RECORDS!!!

leg extensions
squats - new max 220kgs!!!! (484lbs)
front squats
leg extensions - new max 450kgs!!!! (990lbs)
good mornings
seated leg curls

WeeMan
07-23-08, 9:35 am
ok just back after about a week off training, needed a rest.

heres what im going to do today...
Chest...
heavy bench press
C.G bench press
incline bench press
incline flyes
cable flyes

Calves...
calve raises on smith machine
single raises on smith machine
seated calve raises

30 mins stationary bike.

WeeMan
08-22-08, 5:35 pm
adding on bulk. but starting to think of my coming diet. few ideas running thru my head, heres one of them...

MEAL1) 4egg whites, 4whole eggs, Animal Pak
MEAL2) 6 wheetabix
MEAL3) fish and vegetables
MEAL4) fish and vegetables
MEAL5) fish and vegetables
MEAL6) beef, vegetables, fruit salad

idea is to bake the fish in tin foil, maybe in some way that provides (healthy) fat. dunno. is an idea...

Pizzalamp
08-24-08, 12:16 pm
adding on bulk. but starting to think of my coming diet. few ideas running thru my head, heres one of them...

MEAL1) 4egg whites, 4whole eggs, Animal Pak
MEAL2) 6 wheetabix
MEAL3) fish and vegetables
MEAL4) fish and vegetables
MEAL5) fish and vegetables
MEAL6) beef, vegetables, fruit salad

idea is to bake the fish in tin foil, maybe in some way that provides (healthy) fat. dunno. is an idea...
diet looks good-maybe add a bit of carbs to some meals?
if u eat salmon that has good healthy fat in it
what are wheetabix?

WeeMan
08-24-08, 5:22 pm
diet looks good-maybe add a bit of carbs to some meals?
if u eat salmon that has good healthy fat in it
what are wheetabix?

cool ok, i wasnt sure whether to have one meal with alot of carbs or just have smaller amounts of carbs with each meal.

wheetabix are like wheat biscuits. their good.

Pizzalamp
08-24-08, 7:49 pm
cool ok, i wasnt sure whether to have one meal with alot of carbs or just have smaller amounts of carbs with each meal.

wheetabix are like wheat biscuits. their good.

i love smoked scottish salmon-they sell it here at good markets
maybe try some carbs w/ a few of your meals-like 30-40g
maybe have some protein w/ the wheetabix? do u like cottage cheese? or you could maybe have some yogurt w/ them?

WeeMan
08-25-08, 11:54 am
i love smoked scottish salmon-they sell it here at good markets
maybe try some carbs w/ a few of your meals-like 30-40g
maybe have some protein w/ the wheetabix? do u like cottage cheese? or you could maybe have some yogurt w/ them?

yea its pretty common to have wheetabix with yoghurt. ok so salmonis a good idea then for the fish then? heres a revised menu...

MEAL1) 4egg whites, 4whole eggs, Animal Pak
MEAL2) 6 wheetabix, protein shake
MEAL3) fish, rice and green vegetables
MEAL4) fish, rice and green vegetables, protein shake
MEAL5) fish, rice and green vegetables
MEAL6) beef, vegetables, fruit salad, casien shake

i alredy take glutamine too. i was thinkin because i want be going out or spending any money il probably have extra money for supplements, il be getting a bulk order of 100% protein, was going to get Nitro aswel..good idea, or something better?

Pizzalamp
08-25-08, 2:16 pm
yea its pretty common to have wheetabix with yoghurt. ok so salmonis a good idea then for the fish then? heres a revised menu...

MEAL1) 4egg whites, 4whole eggs, Animal Pak
MEAL2) 6 wheetabix, protein shake
MEAL3) fish, rice and green vegetables
MEAL4) fish, rice and green vegetables, protein shake
MEAL5) fish, rice and green vegetables
MEAL6) beef, vegetables, fruit salad, casien shake

i alredy take glutamine too. i was thinkin because i want be going out or spending any money il probably have extra money for supplements, il be getting a bulk order of 100% protein, was going to get Nitro aswel..good idea, or something better?

maybe try fruit w/ meal 1 and add in some porridge if u want

in meal 6 take out the fruit and casein-u already have alot of protein from the beef

and for a 7th meal have the casein shake, or just whey w/ some nuts or nut butter??

nitro is great-i take it pre post training

WeeMan
08-25-08, 4:16 pm
maybe try fruit w/ meal 1 and add in some porridge if u want

in meal 6 take out the fruit and casein-u already have alot of protein from the beef

and for a 7th meal have the casein shake, or just whey w/ some nuts or nut butter??

nitro is great-i take it pre post training

haha im afraid i couldnt eat that much for breakfast, unless i done cardio first...which i might....so i might do that!
do u think i should take nitro bewteen meals? as opposed to pre and post training?

Pizzalamp
08-25-08, 8:37 pm
haha im afraid i couldnt eat that much for breakfast, unless i done cardio first...which i might....so i might do that!
do u think i should take nitro bewteen meals? as opposed to pre and post training?

i wouldnt take nitro in between meals

id take it pre post, before bed, and if u do am cardio, take before cardio

WeeMan
09-12-08, 3:34 pm
at the gym today it struck me whil i was posing with the other guys. iv not made ANY progress recently, if any. iv been eating junk, eating irregularly, iv put on fat, iv been missing training sessions, and iv not been lifting heavy enough.

so to fix this, new diet, and from now on 110% in the gym!!!

new diet;
6:30 - porridge, pak (il let it settle)
7:00 - 3 whole eggs, 3 egg whites
9:30 - chicken, rice, protein
12:30 - whatever (subway or something)
4:30 - chicken, rice
6:00(pre workout) - Protein, Glutamine (on rest days this meal will be replaced with beef, potatos, beans and 2 whole eggs)
8:00 - porridge, protein
before bed - Casein, glutamine

soon to add creatine into the equation, bringing myself upto scratch!!

WeeMan
09-12-08, 3:50 pm
and 8 hours sleep a day!

shizz702
09-13-08, 7:59 pm
at the gym today it struck me whil i was posing with the other guys. iv not made ANY progress recently, if any. iv been eating junk, eating irregularly, iv put on fat, iv been missing training sessions, and iv not been lifting heavy enough.

so to fix this, new diet, and from now on 110% in the gym!!!

new diet;
6:30 - porridge, pak (il let it settle)
7:00 - 3 whole eggs, 3 egg whites
9:30 - chicken, rice, protein
12:30 - whatever (subway or something)
4:30 - chicken, rice
6:00(pre workout) - Protein, Glutamine (on rest days this meal will be replaced with beef, potatos, beans and 2 whole eggs)
8:00 - porridge, protein
before bed - Casein, glutamine

soon to add creatine into the equation, bringing myself upto scratch!!

Time to get your shit together and go back to work brotha! No more skipping sessions or any of that shit! It's time bro, you know what you have to do...

WeeMan
09-14-08, 7:49 am
Time to get your shit together and go back to work brotha! No more skipping sessions or any of that shit! It's time bro, you know what you have to do...

your not lyin man! thanks for droppin in

WeeMan
09-15-08, 3:30 pm
today was a bitch!!

got in..
leg extensions- 132lbs, 154lbs, 187lbs, 220lbs

squats- 220lbs, 308lbs, 396lbs, 484lbs feeling pretty hot and dizzy by this time

horizontal leg press- 264lbs(full stack), FS with guys pushing on the sled, threw up
done one more set of that, lay down for a minute.

good mornings- 44lbs...go home

i was ment to do another excercise but ther was no way i could. came home and slept for anhour.

shizz702
09-15-08, 6:31 pm
today was a bitch!!

got in..
leg extensions- 132lbs, 154lbs, 187lbs, 220lbs

squats- 220lbs, 308lbs, 396lbs, 484lbs feeling pretty hot and dizzy by this time

horizontal leg press- 264lbs(full stack), FS with guys pushing on the sled, threw up
done one more set of that, lay down for a minute.

good mornings- 44lbs...go home

i was ment to do another excercise but ther was no way i could. came home and slept for anhour.

Alright nothing like a good ol' leg day! Especially since you're just starting to get back into again! Have fun walking tomorrow brotha ;)

WeeMan
09-16-08, 3:19 pm
Alright nothing like a good ol' leg day! Especially since you're just starting to get back into again! Have fun walking tomorrow brotha ;)

haha thanks...not just walking, iv been climbing up and down a NINE LIFT scaffold! thats a bitch at the best of times!

WeeMan
09-18-08, 1:07 pm
forgot to post the raoutine for yesterday which was chest.

INcline bench
Incline DB flyes
Cybex Chest press (last set supersetted with Cable Flyes)
Cable flyes

diet is goin not to bed but im not there yet. started taking creatine now.

WeeMan
09-25-08, 5:18 pm
diet is well and truely back on trac. heres a rough example.

6:30/7:00 - porridge, 2 whole eggs, 2 egg whites, pak, glutamine
9:30/10:00 - chicken+rice, protein
12:30 - this changes all the time cos i eat with the guys from work.
4:30 - chicken+rice

WeeMan
09-25-08, 5:25 pm
diet is well and truely back on trac. heres a rough example.

6:30/7:00 - porridge, 2 whole eggs, 2 egg whites, pak, glutamine
9:30/10:00 - chicken+rice, protein
12:30 - this changes all the time cos i eat with the guys from work.
4:30 - chicken+rice

this is actually only half of what i eat, i posted it by accident, but i cant be bothrd finishin it cos im goin to bed, cya!

WeeMan
12-31-08, 4:44 pm
diet..
MEAL1) 4egg whites, 4whole eggs, Animal Pak
MEAL2) 6 wheetabix, protein shake
MEAL3) fish soup
MEAL4) fish soup, protein shake
MEAL5) fish soup
MEAL6) beef, vegetables, fruit salad, casien shake

training...
MON Legs - extensions, squats, lunges, stiff-leg deads. cardio
TUE - cardio
WED Chest/Tri's - flat/inc bench, DB flyes, machine press, standing skulls, push downs. cardio
THU - cardio
FRI Shoulders/Bi's - military press, DB flyes, r.delt machine, armblaster curls. cardio
SAT Back - chins, pulldowns, BB rows, cable rows. cardio

reps will be a bit higher, somewhere around 3sets of 20reps for each excercise. 20 mins on bike for cardio.

C.Coronato
01-13-09, 12:22 pm
Been a while weeman, hows training and dieting going? How are ya feelin?

WeeMan
01-18-09, 8:53 am
Been a while weeman, hows training and dieting going? How are ya feelin?

thanks for the post man. im not bad, jus getting back into training after the holidays. diet starts feb 1st.

C.Coronato
01-19-09, 1:14 pm
very nice. Feb 1st. Whens the show?

WeeMan
01-20-09, 1:37 pm
june 2010

WeeMan
02-03-09, 3:13 pm
day 2 of diet.
the mirror tells me its working like a charm. but that might just be my eye sight il weight myself every weekend.

last weigh-in = 202lbs

WeeMan
02-16-09, 2:45 pm
weighed myself at the weekend and i came in at 196lbs so a loss of 6lbs in two weeks.
new diet....
Meal1) 1.5 cups of egg whites, cereal, banana, animalpak
After breakfast) Protein shake
Meal2) 2 tins of tuna, 1 diced tomato, sunflower oil
Meal3) 2 chicken breasts, green salad
Meal4) 2 bagels
Post gym) Protein shake
Meal5) fish, green salad

works out at roughly 2,300 calories

iv got to put a hold on everything tho because iv got chicken pox.

WeeMan
04-01-09, 5:00 pm
ok..over chicken pox. apparently i had a really bad case of it but doctors always say that. put on all the weight that i had previously lost.

changed my diet slightly, this is it now:
Meal1) 1 1/2 cup of egg whites, small bowl of cereal, animal pak, protein shake(on the way to work)
Meal2) 2 tins of tuna, 1 diced tomato
Meal3) 2 chicken breasts, green lettuce (light salad dressing)
Meal4) protein shake (on the way home from work)
Meal5) 1 mushroom pizza, b.c.a.a's
Meal6) fish, small about of green salad, b.c.a.a's

seems to be working, im visibly losing fat and not much size, if any at all. i am weaker and have less energy in the gym tho.

WeeMan
08-06-09, 3:20 pm
Monday- Chest, Triceps
bench press
in.DB flyes
DB press
machine flyes
cable pushdowns
seated skullcrushers
close-grip benchpress

Wednesday- Back, Biceps
deadlifts
cable rows
lat pulldowns
shrugs
ez-bar curls
DB curls
machine curls

Friday- Shoulders, Traps
machine shoulder press/behind neck press
lateral raise
DB shoulder press
barbell rows
shrugs

Saturday- legs