View Full Version : A Thousand Steps
Mmmm quite new to this journal thing , so here goes. Ok background :-
37 year old ectomorph, weigh in at 70kg ( wife says that's 154 lbs).Been away from gym for 8months and lost a shit load of weight - wife gave birth to our first baby girl.
Plan on using the DC training split ( luv that split )
I'll use one excersise per bodypart for 6 weeks and then change them.
Oh gotta go doggz, wife sez it's my turn to change the nappy ( NNnnoooo!!!)
Came across a diet system which i am really excited to try. It's called anabolic burst cycle system and it was born out of some research by Swedish scientist Torbjorn Akerfeldt. The program is split into two phases, an over-eating and an under-eating phase. Each phase should be followed for two weeks, and ideally the program should be followed for at least 2 months, as the second and subsequent cycles are more effective than the first as the body is fully primed for both phases of the cycle.
Ok so during my over-eating phase i'll try and get most of my protein from lean cuts of red meat coz of the higher calorie count. And i'll use chicken and fish during the under-eating phase.As for supplements i'll use creatine, glutamine and also a home made weight gainer.
Right only one thing left to do now and thats get to gym and release the beast.
Starting with bi ,did 3 warm-up sets before doing my 1 work set.Using weight 1-2reps shy of my 1rep max, i did 6reps using rest pause, then reduced the weight and superset it with a set of "21's''. That burned like a muthafucker but gave me the most awsome pump in my arms which hurt even more when i stretched my bi's.
Rest of the session went down like this:-
reverse cable curls- 50(number on weight stack)x 8reps
calve raises on leg press machine- 352 (264)x15 double drop set
leg curls- 35 (number on weight stack)x8
hack squat- 418x12 (weight was bit too light)
330x''21's''
Came across a diet system which i am really excited to try. It's called anabolic burst cycle system and it was born out of some research by Swedish scientist Torbjorn Akerfeldt. The program is split into two phases, an over-eating and an under-eating phase. Each phase should be followed for two weeks, and ideally the program should be followed for at least 2 months, as the second and subsequent cycles are more effective than the first as the body is fully primed for both phases of the cycle.
Ok so during my over-eating phase i'll try and get most of my protein from lean cuts of red meat coz of the higher calorie count. And i'll use chicken and fish during the under-eating phase.As for supplements i'll use creatine, glutamine and also a home made weight gainer.
Right only one thing left to do now and thats get to gym and release the beast.
I did some research on this. When did you start this? How is it working for ya so far? keep track of your progress here...I would like to see how this works for you.
I did some research on this. When did you start this? How is it working for ya so far? keep track of your progress here...I would like to see how this works for you.
Hey bro! I've been on the bulking phase for 3dayz now and starting to have a problem shoveling down the calories,even shakes has lost their appeal. Will post my meal plan soon so i can get sum feedback or sum tips from the ''ANIMAL KINGDOM''
Had my lifting straps swiped at gym last nite which got thinking how we as bodybuilders have these little
rituals when we wage our war against the iron.
I wear my straps all the time, its like its my battle armour. Not sure how you guys feel when your rituals are broken but it puts me on a major downer.
Anyway my session broke down like this:-
Bench press 176x3
Standing military press 88x12
Reverse grip smythe machine bench 99x15
Chins bodyweight x 20
Deads 220x12
Till next we meet
OSIRIS
Got on the scale last nite and to my surprise it read 159lbs. There were 1 or 2 dayz that i fell by the way side and had nothing but a protein bar and a coke light for the day so i did'nt expect such a big gain.
I am posting my meal plan but intend to tweek it a bit next week coz i just dont feel happy with it.
Meal1
1 cup oats
4 eggs
cup of raisins
1animal Pak
Meal 2
weight gainer
1/2 cup cottage cheese mixed with a yoghurt and cup of muesli
Meal3
200g steak mince
2cups rice
1 cup veg
Meal4
weight gainer shake
Meal 5 (post workout)
1serv cell-tech with glutamine
Meal 6
whatever wife made for supper
Meal 7
1 serv protein with cup of yoghurt
Damn, 2day was just fucking ''A''. You see this is the week that i work a 3pm-11pm shift and when i am at home my meal plan flies out the window. But not 2day. 2day i nailed every meal i was meant to eat. I think the fact that i am
loggin my training on this forum makes me feel accountable and so forces me to get my shit in order.
Trained at a different gym today so my weights were a bit off (why the hell can't olympic bars be made in standard weight and thickness? )
So here's the breakdown excluding weight.
Bench press- 1x 8reps
1x ''21's''
Standing military press- 1x 6 (RP)
1x ''21's''
Reverse grip bench- 1x 12
1x ''21's''
Chins- bodyweight 3x 12, 8, 6
Rows- 1x 6 (RP)
The past weeks training has been good, making good increases on most of my lifts.As for the diet i've been really impressed by myself, gett'n all my meals more / less on target.
So after a solid two weeks of bulking i hoped on the scale- 161.9 lbs, that a very pleasing 8lbs gain in 2weeks.
That been said i'm looking forward to the cutting phase next week coz i' am kind of tired of all that food.
Wednesday's split:
Barbell curl - 99x 12(RP)
Rev grip cable curl- 1 short of stack ( was small stack)
Calves - 484x 8 (on leg press)
Leg curl- 60(on stack)x 8(RP)
Hack squat- 429x 8
After taking 3dayz active rest, i went back to gym to lift. The sudden drop in carbs left me feeling very
lazy for the whole day so i really got jackshit done. It did however make me realise that planning ahead is important, not just where your meals are concerned but also in your training. So now the nite before, i plan my workout- the weights i'll use, the number of sets/ reps ect.
I've cycled off creatine for my two week diet phase and reduced my vit C from 3g to 500mg/ day and eating cleaner sources of protein, namely chicken, fish and egg whites. As for training, i'am keeping the split but increasing the rep range to 12-15reps. Since i'am not trying to increase muscle mass now, i'll do more isolation work in the hope of bringing out a little bit of shape in the muscle.
Later this evening is my first cardio session, i'll take a moderate walk on the treadmill set at an incline for about 45min.
Woke up to a misty morning yesterday and drove to work think'n it's gonna be a cool summers day. But like most dayz out here we ended up hav'n all 4seasons in 1 day, so by the time i went to gym it was hot. So i went to do my cardio at my old gym. It's a nice big place with huge windows all over the place and inspite of the fact that it has all the yuppie add ons ( swimming pool, steamroom and shit) it's quite an inspiring gym with alot of the guys that compete training there. But as luck would have it their aircon was busted, so my cardio session turned into a fucking cycle of guzzle'n buckets of water just to sweat it out again and the thermogenic i took did not help the situation either.
Heres a thought, why is it the moment you start to diet everybody suddenly has a birthday and they all find the need to bring cake and cookies to work. Or why the hell is your sense of smell heightend to the point where you can fucking smell a slice of bread from 20 paces away?
Walking into gym tonite i overheard some kids bitching about the shitty tunes they play'n at gym.
They play music at gym??!! I'am so focused on my training that i dont hear the music (most of the time).
Me? i like to listen to Depeche Mode (the shit they did in the '80's) on my way to gym to get me jacked up, unless my wife used my car , then i'am down with Celine Dion or El Divo.
Training today gave me a good muscle burn and inbetween sets i tried to listen to the music they were play'n -it sounded like one hour long song.
DB flye- 2x 15@ 28 lbs
Side laterals- 2x 12@ 15 lbs supersetted with
DB front raises- 2x 12@ 15 lbs
Tricep extention- 2x 21's@ 44 lbs
Bent arm pullovers- 2x 12@ 55 lbs
Hyper extentions- 2x 15@ 33 lbs
After a weekend of some hektic rain, i was looking forward to getting to gym.
Had the day all planned, trip to the dentist for routine check and then dip into gym. Yeah that was the fucking plan, he took a browse in the old pie-hole and uttered, ''That bad boy has to come out.''
A molar! those things are the fucking worst to have extracted, it's like it's fucking part of your skull. So long story short, i went home with a hole in the mouth jammed full of cotton wool feel'n like a little kid long'n for for my mommy.
So the new plan for the week is just to do cardio while my mouth heals but still maintain my low carb, high protein diet.
After quite a dismal dispiriting first cycle, i am ready to take on a second cycle. Even though i've not gained any real weight, i have started to notice bundles of veins streak'n across my front my delts.
I am take'n the first cycle as a learning curve, of which i think the most important lessons are:-
a) It dont matter what you eat (within reason), as long as you eat alot of it frequently.
b) Smoothies are your best option when you feel you cant get down more food.
c) Because of the short duration of the bulking cycle, you can expose your body to more volume.
d) And during the cutting phase you dont lose much, if any strength, so you can still move some heavy metal
My starting stats are:- 155lbs ,BF:- 14.6%
Planned to to do front squats, leg press and hack squats for quads and lying leg curls and SLDL for hams. But we all know what they say bout best laid plans, it seems that everybody at gym wants to do legs on the same day. So i had to omit the leg press and leg curls coz it was just to busy. Front squats was a bit of a struggle get'n 2sets with 132lbs for 12 reps coz we got new thicker bars which i need to get use to resting on my front delts.
Hack squats:- 2x 374 (15reps)
SLDL :- 2x 176 ( 8reps)
Cap't the session off with 5sets of standing calve raises.On the eating side, its taking me awhile to get use to eating large amount of food again. It's probably just a mental thing and i need to get that shit together coz it's only 2weeks of overfeeding.
NJack2AF
03-14-07, 11:48 am
Planned to to do front squats, leg press and hack squats for quads and lying leg curls and SLDL for hams. But we all know what they say bout best laid plans, it seems that everybody at gym wants to do legs on the same day. So i had to omit the leg press and leg curls coz it was just to busy. Front squats was a bit of a struggle get'n 2sets with 132lbs for 12 reps coz we got new thicker bars which i need to get use to resting on my front delts.
Hack squats:- 2x 374 (15reps)
SLDL :- 2x 176 ( 8reps)
Cap't the session off with 5sets of standing calve raises.On the eating side, its taking me awhile to get use to eating large amount of food again. It's probably just a mental thing and i need to get that shit together coz it's only 2weeks of overfeeding.
Shoulda kicked those guys off!!
LOL just kidding man, good work, keep it up.
Big Wides
03-14-07, 3:05 pm
looking forward to see the progress that you make
First off to you Animals who posted here, thanx for support and help'n me lift my game, i really appreciate it.
And to my boyz from SA:-you guyz make make me proud to be anther SA boy'tjie.
Ok now that i got that out... mmm lets see. Eating's picking up nicely, started eating soup with all my snacks, i think they a cool way to bump up your calories and they no hassle to make, just open a can and nuke that
motherfucker. My BW is up but not by much, this is not phasing me any since i think most, if not all, is cell volume. Hoping to see a good climb by end of next week.
Wednesday was chest and arms, starting with incline bench did 2x 12reps with 110 lbs- I hate inclines.
Cable cross:- 3x15reps
DB flyes (flat bench):- 2x12reps (26.4lbs -my convertion on that might be a bit fuck't- up)
EZ-bar curs :- 2x12reps (66lbs)
reverse cable curls:- 2x 15reps
Reverse close-grip bench:- 2x 12reps (110 lbs)
Overhead DB extentions:- 2x 15reps (77lbs, again that might be wrong)
Finished off with some seated calve raises.
On friday i got the chance to train with a guy who's 2weeks away from competing and even tho his split is not the same as mine, i could'nt pass the chance to learn a thing or two. As inspiring as it was , it was also quite depressing coz what i learnt was this...That he and i, and most guyz on this forvm, follow the same set of rules. Those being:- eat boat loads of protein 6times a day and train hard and heavy. But where he and i differ is his commitment. He is commited to every single day from the time he wakes to when he goes to sleep. He's commited to do what needs to be done to get him where he wants to be. Yeah sure his shits just as fucked-up as ours, but he gets in his 6meals, trains when he has to,7dayz a week , no excuses. ''Weekends are for ordinary folks'', he tells me.
Then he lets me in on our biggest difference... consistancey
How many of us can really say that we are consistent? I know there are many times when i skip a meal or just go and grab some Mikky D's or i dont take all my vitamins or dont drink my water. I've had workouts where i dragged my ass, when i should have been balls to the grindstone. And thats whats depressing, the fact that i've wasted time and then bitched and moaned that i'm not get'n any bigger.
As our workout ended he laid down this challenge, ''Be consistet for just 3months and see just how much closer you can get to being the animal you want to be.''
Having swapped my monday and friday workouts, i did back and shoulders last nite.
Wide grip chins:- 2x12 (bodyweight)
close-grip chins:- 2x12;8 (bodyweight)
t-bar row:- 2x12 (132lbs)
wide-grip cable row:- 2x12 (198lbs)
DB shoulder press:- 2x8 (50lbs)
upright row:- 2x12:8 (99lbs)
rear delt flye :- 2x12 (22lbs)
Ended as usual with 5sets of calve raises.
hey there..can you give us a run-down of your diet right now? I am curious as to what your eating in accordance to your training regimen here. Thanks!
hey there..can you give us a run-down of your diet right now? I am curious as to what your eating in accordance to your training regimen here. Thanks!
Sorry its taken so long to reply, we had we public holiday over here. I am not very pedantic about my meals, but heres what i usually eat, sometimes i'll snack on peanuts / fruit between meals.
Meal 1
5scrambled egss with cheese
cup cooked oats
1 animal pak + omega 3
Meal 2
cup cottage cheese mixed with
60g flavoured instant oats
Meal 3
tuna salad / chic breast
pk 2-minute noodles
cup veg soup
EFA
Meal 4
weightgainer shake with some pb
Meal 5
wifes' home cooking
Before bed i'll have a cottage cheese shake+ glutamine. Pre-workout i take creatine + vit B complex, post-workout it's whey protein mixed with a sports drink, BCAA caps and some more EFA's.