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N.Rees
11-12-09, 2:17 pm
I've been wanting to start my own journey for quite some time now...

pretty new to the ForVm, I'll paste my introducing post aswell so you guys have some background info:

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Hey people!

My name is Nico, I'm 18 years old, 190cm(6.2ft), 77kg (170lbs) from Austria (Vienna), so excuse my strange english.

I got into the "hardcore" side of weightlifting about 5 months ago. I've been doing work on my fitness/body all my life and I feel very fit, but my goal is to put on some weight and get serious. I'm okay with my shape at the moment, not unhappy at all, but I just want to bulk up a bit and not be as thin. Probably the goal of most ppl getting into BB at my age I guess. By the "hardcore" side of BB I mean that I'm really watching my calorie and protein intake at the moment and working out 5 days a week, altering my training plan every few weeks. (Changing exersizes, adding weight/reps, switching splits around). At the moment I'm following the 5-day-split GDiesel advertises on the training section of the animal homepage and find it very extreme. Every time I stop working out and head for the shower, I'm looking forward to my next session, so I got the motivation going as well which makes me wrather proud. (I'm normaly not very disciplined ;) )

I didn't get into supps and creatine yet, but I'm thinking about taking the next step in a month or two and start off with some creatine.

I like the stuff I've seen here a lot so far and think this is a great way of learning and integrating myself in a community.

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I'm gonna get my workouts, meals etc up here, so if you guys are interested in helping an "almost beginner" out, I'm thankful for every tip of some sort!

Cheers!

ghost
11-12-09, 2:24 pm
1st, welcome to the boards brother, 2nd... your english is a lot better than some on here so don't apologize about it haha. and 3rd, subbed. if you need anything at all let me know.

N.Rees
11-12-09, 5:26 pm
Started out with Delts today:

Seated Front Militarypress: 20kg(44lbs) 10 x 3
Seated DB press: 8,5kg(19lbs) 10 x 3
Seated DB press (with 180 twist) 8,5kg(19lbs) 10 x 3
Seated Rear Militarypress 20kg(44lbs) 10 x 3
standing side DB lateral raises 4 kg(9lbs) 10 | 11 | 12
standing front DB raises 4 kg(9lbs) 12 | 14 | 16


probably looks extremely weak, but I've heard that shoulders tend to love injuries, so I'm starting with less weight.... still feel a slight burn though and the last few reps are tough anyway so I guess thats okay...

N.Rees
11-12-09, 5:32 pm
Postworkout Shake:

- 0,3litres (10oz) 0,5% milk
- 1 cup oatmeal
- 1 banana
- 4 icecubes
- 40grams whey protein

ghost
11-12-09, 5:51 pm
a starting point is a starting point. drive on and keep pushin brother.

N.Rees
11-14-09, 11:49 am
Just finished my Arm workout... Tris feel punished...

DB Curls 8,5kg(19lbs) 12 x 3
Closegrip EZ-bar Curls 10kg(22lbs) 30 x 3
Sitting Incline Alternating DB Curls 8,5kg (19lbs) 8 x 3
Standing DB Hammer Curls 8,5kg(19lbs) 12x3
Reverse BB Curl 10kg(22lbs) 12 | 14 | 16
Hand gripper Squeeze 12 x 3
Scullcrushers 10(22) | 14(31) | 15(33) | 16(35) ||| 21 | 16 x 3
Lying DB Trizep Extensions 8,5kg(19lbs) 10 x 3
Standing One-Arm DB Extensions 8,5 kg (19lbs) 15 x 3
Closegrip Benchpress 20(44) | 24(53) | 25(55) 12 x 3

N.Rees
11-16-09, 1:29 pm
Should have been workin back today, woke up with headache, cough and slight fever though, so I decided to rest/stay in bed and flush it out with some VitC supps and 3 gallons of H2O ...

Feeling loads better!

N.Rees
11-19-09, 12:07 pm
First day that I'm fully fit again... unfortunatly my flu got loads worse after the first day, had 39C(102F) which sucked pretty bad....

but I'm on my feet again and back with a BACK workout hehe:

Pull-Ups 5 x 4
DB Row 12 14 16
BB Row 10 12 14
Deadlifts 14 12 10
BB Upright Row 10 12 14
BB Shrugs 12 14 16

Leg Raises 50 x 3
Crunches 50 x 3

Thick PWO Shake:

100g Whey
1 cup oats
0.3l 1/2% milk
1 banana
4 icecubes

yumm *thumbsup*

N.Rees
11-21-09, 7:59 am
Gonna post it today, since I had to rush to the city yesterday and had no time to post...

Chestday yesterday:

Incline Benchpress 12 | 10 | 8 | 8
Incline DB press 12 x 3
Incline DB flyes 12 x 3
Flat Benchpress 21 | 16 | 12 | 12
Flat DB press 12 x 3
Flat DB flyes 12 x 3
Closegrip Benchpress 21 | 12 | 8 | 8
Superslow Widegrip Pushups 10 | 12 | 14

N.Rees
11-22-09, 7:55 am
posting one day late again, due to internet failure...

Delts yesterday:

Standing Front Militarypress: 20kg(44lbs) 10 x 3
Seated DB press: 8,5kg(19lbs) 10 x 3
Seated DB press (with 180 twist) 8,5kg(19lbs) 10 | 11 | 12
Seated Rear Militarypress 20kg(44lbs) 10 x 3
standing side DB lateral raises 4 kg(9lbs) 10 | 11 | 12
standing front DB raises 4 kg(9lbs) 12 | 14 | 16
standing front BB raise 10kg (22lbs) 12 | 14 | 16

Leg raises 50x3
Crunches 50x2 100x1 <-- (best set of the day to be honest)

added some honey and yoghurt to my PWO shake which now looks like this:

(this is also the order I put them in the blender)

0.3l 0.5% milk
100g pure yoghurt (5g protein/100g)
100g Whey Protein
100g oats
1 banana (best if super ripe and almost brown)
2 tblspoons honey
4 ice cubes

N.Rees
11-24-09, 1:10 pm
BB Curls 12x4
DB Curls 12 x 3
Alternating DB Curls 12 x 3
DB Hammer Curls 12 x 3
Reverse BB Curl 12 x 4
Hand gripper Squeeze 12x3 21
Scullcrushers 21 | 16 x 3
Lying DB Trizep Extensions 10 x 3
Standing One-Arm DB Extensions 12 14 16
Closegrip Benchpress 21 12 10 8

Leglift - 50 x 4
Crunches - 50 x 2 100 x 2

loved the scullcrushers today... tris felt dead after last set...

ghost
11-24-09, 1:14 pm
kicking some ass in here brother. Keep at it!!

N.Rees
11-25-09, 2:46 pm
BACK


Squats for warmup 21x3

Pull-Ups 5 x 4
DB Row 12 14 16
BB Row 12 x 3
Deadlifts 12 14 16
BB Upright Row 12 x 3
BB Shrugs 21 x 2 16 x 1

N.Rees
11-27-09, 11:35 am
Reduced my Chest workout due to Schaks inspiring article...

http://animalpak.com/html/article_details.cfm?ID=270


Superslow Widegrip Pushups 30x3
Incline Benchpress 12 | 10 | 8 | Dropset 5x4 (dropping one pie per side, per set)
Incline DB flyes 12 x 4
Flat DB press 12 x 4

Leg Raises 50 x 4
Crunches 50 x 2 100 x 2

Firefist
11-27-09, 11:40 am
YUP YUP, good stuff in here, definitely subbed. keep on keepin on!

N.Rees
11-28-09, 12:06 pm
again a bit reduced due to Schaks tips from his article...

standing front DB raises 12x4
standing side laterals 12x4
bent over laterals 12x3
Standing Militarypress: 10 x 4
Closegrip BB Upright Row 12 x 4

N.Rees
11-29-09, 1:33 pm
First Leg workout in a while due to knee pain from growth... (still shootin' in the sky hehe)

here goes:

Leg extensions: 15x4 12x1
Squats: 21 18 15 12x2
Squats with BB in front: 15x2 12x3
Lying Leg Curl: 20x2 12x3
Calf Raises: 30 25x2 20x2

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Leg Raises 50x4
Crunches 50x4


Knee pain has gone... lets see how my legs feel tomorrow morning... i have the feeling my "good morning crap" is going to be very painful...

gotta love it...

N.Rees
12-01-09, 2:56 pm
Again... reduced...

BB Curls 21x1 12x4
DB Curls 12x4
Closegrip EZ-Bar Curls 12x4
Standing One-Arm DB Extensions 15x4
Closegrip Benchpress 16;14;12;10
Scullcrushers 21x1 16x3
Reverse BB Curl 21x1 12x3

Leglift - 50 x 4
Crunches - 50 x 4

N.Rees
12-02-09, 1:19 pm
Pull-Ups 5x5
BB Row 12x5
DB Row 12x5
Deadlifts 12x4 10x1
BB Shrugs 21x1 18x1 16x1 14x1 12x1

N.Rees
12-05-09, 4:38 am
posting one day late as I had no time yesterday...

Superslow Widegrip Pushups 30x3
Incline Benchpress 14 | 12 | 12 | 10
Incline DB flyes 12 x 4
Flat DB press 12 x 4

Should have done Abs aswell, but had no time.... really pissed about that...

N.Rees
12-05-09, 9:01 am
Standing Militarypress 10x4
standing front DB raises 12x4
standing laterals 12x4
bent laterals 12x3
BB Upright Row 12x4

Leg raises - 50 x 4
Crunches - 50 x 4

N.Rees
12-08-09, 6:17 pm
posting 2 day late...

Leg extensions: 21x1 15x4
Squats: 18x1 15x2 12x2
Squats with BB in front: 15x3 12x2
Lying Leg Curl: 20x2 12x3
Calf Raises: 30 25x2 20x2

still feelin' it...

C.Coronato
12-09-09, 9:58 am
Looking good brother. Basic and to the point, keep it up.

N.Rees
12-09-09, 2:04 pm
BB Curls 21x1 12x4
DB Curls 12x4
Closegrip EZ-Bar Curls 12x4
Standing One-Arm DB Extensions 15x4
Closegrip Benchpress 16;14;12;10
Scullcrushers 21x1 16x3
Reverse BB Curl 21x1 12x3

Leg Raises 50x4
Crunches 50x4
Sit-ups 20x3

N.Rees
12-09-09, 2:07 pm
kicking some ass in here brother. Keep at it!!

Will do thanks!


YUP YUP, good stuff in here, definitely subbed. keep on keepin on!

Doing my best, pushing hard every day! Thx for feedback bro'!


Looking good brother. Basic and to the point, keep it up.

Yup... BASIC is what I'm headded for at the moment... Thanks!

N.Rees
12-10-09, 12:53 pm
Pull-Ups 5x5 (Last Set Closegrip)
BB Row 12x5
DB Row 12x5
Deadlifts 12x4 10x1
BB Shrugs 21x1 18x1 16x1 14x1 12x1

Lesson learnt today: Perfect strict form on the DL is crucial for a nice squeeze in the lower back... Loved my Deadlifts today... really did

N.Rees
12-11-09, 11:16 am
5min. warmup...

Superslow Widegrip Pushups 21x3
Incline Benchpress 16x1 12x2 10x1
Incline DB flyes 12 x 4
Flat DB press 12 x 4

Leg Raises 50x4
Crunches 50x4

Lesson learnt today: Flat DB press gives me a perfect squeeze in the pecs if I hold the motion at the top for 1-2 secs... great feeling...

N.Rees
12-12-09, 1:41 pm
Switched Shoulders with Legs so I don't have Chest and Delts to close to each other...

Had a f'in good Leg workout today... really felt it today...

Leg extensions: 21x1 15x4
Squats: 18x1 15x2 12x2
Squats with BB in front: 15x3 12x2
Lying Leg Curl: 20x2 12x3 | 20x2 12x3 (yes 10 sets, I don't have a standing leg curl)
Calf Raises: 30 25x2 20x2

Lesson learnt today: Streching quads inbetween Squat sets and calves inbetween calf-raise sets, allows me to get the full potential out of these musclegroups. Thanks GDiesel!

N.Rees
12-12-09, 1:45 pm
New Routine now looks like this:

- Day1: Back (Lats,Lower Back)
- Day2: Chest (Chest,Tris,FrontDelts)
- Day3: Legs (Quads,Hammies,Calves)
- Day4: Shoulders (Delts,Traps)
- Day5: Arms (Bis,Tris,Forarms)
- Day6: Rest
- Day7: Rest

Sometimes I'll take one Rest day from the end of the week and put it after BACK or LEG day, if I feel fatigued. So Rest days act more like Wild Cards that can be switched around...

Original idea comes from GDiesels 5-Day split... Big thanks to you!

N.Rees
12-14-09, 3:00 pm
Standing Militarypress 10x4
standing front DB raises 12x4
bent laterals 12x4
standing laterals 12x4
BB Upright Row 12x4

Leg raises - 50 x 4
Crunches - 50 x 4

N.Rees
12-15-09, 4:21 pm
15th BB Curls 21x1 12x4
DB Curls 12x4
Closegrip EZ-Bar Curls 12x4
Standing One-Arm DB Extensions 15x4
Closegrip Benchpress 16;14;12;10
Scullcrushers 21x1 16x3
Reverse BB Curl 21x1 12x3

C.Coronato
12-15-09, 4:23 pm
Looking good my man!

N.Rees
12-15-09, 4:35 pm
messed up the last post...

here's how it went down:

BB Curls 21x1 12x3
DB Curls 12x4
Closegrip EZ-Bar Curls 12x4
Standing One-Arm DB Extensions 15x4
Closegrip Benchpress 16;14;12;10
Scullcrushers 21x1 16x3
Reverse BB Curl 21x1 12x4

N.Rees
12-15-09, 4:35 pm
Looking good my man!

Thanks man... doing my best....

N.Rees
12-16-09, 3:28 pm
Pull-Ups 5x5 (Last Set Closegrip)
BB Row 12x5 (plus 1x20 with bar for warmup)
DB Row 12x5
Deadlifts 12x4 10x1
BB Shrugs 21x1 18x1 16x1 14x1 12x1

Leg raises 50x4
Crunches 50x4


DB Rows really kicked in today... I struggled on the last few reps of the last set...

N.Rees
12-18-09, 1:43 pm
Superslow Widegrip Pushups 21x3
Incline Benchpress 16x1 12x2 10x1
Incline DB flyes 12 x 4
Flat DB press 12 x 4

Leg Raises 50x4
Crunches 50x4

PWO Shake was tough to gulp down today... Maybe cause I treated myself to some sushi today, as a kind of "early xmas present" and raw fish takes aaaaages to digest...

N.Rees
12-22-09, 3:31 am
Posting a few days late due to a busy schedule...

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19th December 2009 - LEGS:

Leg extensions: 21x1 15x4
Squats: (warmup 18x3) 15x2 12x2
Squats with BB in front: 15x3 12x2
Lying Leg Curl: 20x2 12x3 | 20x2 12x3 (yes 10 sets, I don't have a standing leg curl)
Calf Raises: 30 25x2 20x7 (yes 10 sets as well, no seated calf raise available)

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21st December 2009 - DELTS - Abs:

Standing Militarypress (warmup 20x2) 10x4
standing front DB raises 12x4
standing laterals 12x4
bent laterals 12x4
BB Upright Row 12x5

Leg raises - 50 x 1
Superset x3: 50 Legs rasies followed by 50 Crunches
Crunches - 50 x 1

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Leg Day was great... still feeling it today...

Feeling really good allround, having good workouts and feeling fit throughout the day...

Good sign...

Firefist
12-22-09, 3:37 am
i really like whats goin on in here. lots of good exercises, with the mass building essentials. gotta love squats followed by fronts.

keep on tearing it up!

N.Rees
12-22-09, 11:36 am
i really like whats goin on in here. lots of good exercises, with the mass building essentials. gotta love squats followed by fronts.

keep on tearing it up!

Thx for the positive feedback mate ... my routine is built up from pieces off the animal site... Mainly from GDiesel and Schak's articles... plus, some extra stuff I feel that works...

N.Rees
12-22-09, 11:39 am
BB Curls (warmup 21x2) 12x4
DB Curls 12x5 (3 sets standing, bent over and 2 sets sitting with ellbow on lap)
Closegrip EZ-Bar Curls 12x4
Standing One-Arm DB Extensions 15x4
Closegrip Benchpress (warmup 21x2) 16;14;12;10
Scullcrushers 21x1 16x3
Reverse BB Curl 21x1 12x4

Feeling grand...

N.Rees
12-24-09, 7:35 am
Pull-Ups 5x5 (Last Set Closegrip)
BB Row (warmup 21x2) 12x5
DB Row 12x5
Deadlifts 12x4 10x1
BB Shrugs 21x1 18x1 16x1 14x1 12x1

Leg raises - 50 x 1
Superset x3: 50 Legs rasies followed by 50 Crunches
Crunches - 50 x 1

Definetly gonna take a rest day tomorrow...

N.Rees
12-25-09, 1:53 pm
Superslow Widegrip Pushups 21x3
Incline Benchpress (warmup 21x2) 16x1 12x2 10x1
Incline DB flyes 12 x 4
Flat DB press 12 x 4 10x1

Leg raises - 50 x 1
Superset x3: 50 Legs rasies followed by 50 Crunches
Crunches - 50 x 1

nice and simple, just the way I like it...

N.Rees
01-03-10, 6:13 pm
Hey people... FYI I am on Holiday, which started on the 26th Dec. 2009 and will end on the 7th Jan. 2010 ...

Not hittin' the gym, but I'm doing some heavy offpiest snowboarding and one day of heli skiiing which will do my Legs very good...

Gonna start my training cycle when I get home, with the 8th of Jan. probably, maybe 7th if I get home early...

Hope you guys are well, had a nice Christmas and New Years Eve!

Greetings...

- N

N.Rees
01-11-10, 11:57 am
Yes, a bit late I know... Had loads of stress, but I wanted to be sure to start hittin the gym again at the right time, so I can follow through and continue my plans correctly and this is now definatly the case....

Lets go...

Pull-Ups 5x3
BB Row 12x5
DB Row 12x5
Deadlifts 12x4 10x1
BB Shrugs 21x1 18x1 16x1 14x1 12x1

Leg raises - 50 x 1
Superset x3: 50 Legs rasies followed by 50 Crunches
Crunches - 50 x 1

Was tougher than usual after 2 weeks break, but I managed.... like always hehe

N.Rees
01-13-10, 1:29 pm
Superslow Widegrip Pushups 21x3
Incline Benchpress (warmup 21x2) 16x1 12x2 10x1
Incline DB flyes 12 x 4
Flat BB press (warmup 12x1) 12 x 4

Leg raises - 50 x 1
Superset x3: 50 Legs rasies followed by 50 Crunches
Crunches - 50 x 1

Alltought it was only 2 weeks of break... I really missed workin' out... feelin' good!

N.Rees
01-15-10, 4:40 pm
Leg extensions: 21x1 12x5
Squats: 18x1 12x5
Squats with BB in front: 12x5
Lying Leg Curl: 12x5
Lying Leg Curl: 12x5
Calf Raises: 20x5
Calf Raises: 20x5

Doing curls and calf raises twice, cause I dont have a staning leg curl and a seated calf raise machine available...

Legs feelin' sore today... can't wait for project Z to come out ;)

N.Rees
01-16-10, 1:38 pm
front DB raises 12x4
bent laterals 12x4
side laterals 12x4
standing Militarypress 10x5
BB Upright Row 12x5

Leg raises - 50 x 1
Superset x3: 50 Legs raises followed by 50 Crunches
Crunches - 50 x 1

N.Rees
01-17-10, 11:50 am
BB Curls 21x1 12x4
Closegrip EZ-Bar Curls 12x4
Arnold Curls 12x5
Standing One-Arm DB Extensions 15x4
Closegrip Benchpress 12x4
Scullcrushers 12x4
Reverse BB Curl 12x4

Nice intese workout... having some major progress on the CGBP and scullcrushers for some reason, keeping form very strict though...

N.Rees
01-20-10, 1:04 pm
19th Jan. 2010 - BACK:

Pull-Ups 5x5 (last set CG)
BB Row 12x5
DB Row 12x5
Deadlifts 12x4 10x1
BB Shrugs 21x1 18x1 16x1 14x1 12x1

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20th Jan. 2010 - CHEST - Abs:

Superslow Widegrip Pushups 21x3
Incline Benchpress (warmup 21x2) 12x3 10x1
Incline DB flyes 12 x 4
Flat BB press (warmup 12x2) 12 x 2 10 x 2

Leg raises - 50 x 1
Superset x3: 50 Legs rasies followed by 50 Crunches
Crunches - 50 x 1

N.Rees
01-25-10, 4:10 pm
21st Jan. 2010 LEGS:

Leg extensions: 21x1 12x5
Squats with BB in front: 12x5
Squats: 18x1 12x3 10x1 8x1
Lying Leg Curl: 12x5
Lying Leg Curl: 12x5
Calf Raises: 20x5

(switched Front and Standard Squats today for some change and cut back on calf raises due to some pain)

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23rd Jan. 2010 DELTS - Abs:

front DB raises 12x4
bent laterals 12x4
standing Militarypress 10x5
side laterals 12x4
BB Upright Row 12x5

Leg raises - 25 x 1
Superset x3: 25 Legs raises followed by 25 Crunches
Crunches - 25 x 1

(Put my side laterals next to my upright rows for more focus on traps, Cut back in reps on abs but therefor doing them superslow and with perfect form, gives me a twice as good burn)

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24th Jan. 2010 Arms:

Scullcrushers 12x4
Closegrip Benchpress 12x4
Concentration Curls 12x4
Closegrip EZ-Bar Curls 12x4

(Yes very reduced I know, had a tight schedule on Sunday but my Arms are the least bodypart I have to worry about, as they are growing like mad atm)

N.Rees
01-26-10, 4:51 pm
Pull-Ups 5x5
BB Row 12x5
DB Row 12x5
Deadlifts 12x5
BB Shrugs 12x5

N.Rees
01-27-10, 4:50 pm
Superslow Widegrip Pushups 21x3
Incline Benchpress (warmup 21x2) 12x4
Incline DB flyes 12 x 4
Flat BB press (warmup 12x2) 12 x 4

Toe touchers - 25 x 1
Superset x3: 25 Toe touchers followed by 25 Crunches
Crunches - 25 x 1

N.Rees
01-29-10, 8:24 am
Leg extensions: 21x2 12x5
front BB Squats: 21x1 12x5
BB Squats: 12x5
Lying Leg Curl: 12x5
Lying Leg Curl: 12x5
Calf Raises: 20x5

Nice solid workout... nothing special

N.Rees
02-02-10, 3:41 am
Posting a few days late, because I'm on holiday in the swiss alps....


standing Militarypress 10x5
front DB raises 12x4
bent laterals 12x4
side laterals 12x4
BB Upright Row 12x5

Toe touchers - 25 x 1
Superset x3: 25 Toe touchers followed by 25 Crunches
Crunches - 25 x 1

N.Rees
02-08-10, 10:17 am
Switched to a 4-Day-Split now, which looks like this:

Day1:Chest/Bicep
Day2:Legs (Quads,Hams,Calves)
Day3:Off
Day4:Back (Lats,Lower Back,Traps)
Day5:Off
Day6:Shoulders/Tricep (Delts,Tris)
Day7:Off

N.Rees
02-08-10, 10:19 am
Incline BB press 12x4
Flat BB press 12x4
Superset 12x3 (Flat DB flyes followed by Pushups to failure)
Barbell Curls 12x3
Standing Alternating DB Curls 12x3
Incline DB Hammer Curls 10x3

really like the burn from the hammer curls at the end...

N.Rees
02-09-10, 11:21 am
Lying Leg Curls 12 x 4
Lying Leg Curls 12 x 4
Leg extensions 12 x 5
Squats 12 x 5
Standing Calf Raise 20 x 3
Sitting Calf Raise 20 x 3

N.Rees
02-13-10, 7:43 am
Yes... a big big session as I was on a business trip the last few days and couldn't get a workout in...

Back would have been a seperate workout on the 11th and Shoulders/Tris would have been today anyway:

BACK:

Pull Ups: 5x5
DB-Row: 12x5
Rev. BB Row: 12x5

SHOULDERS:

BB-Upright Row: 12x4
DB Press: 12x4
Arnold Press: 12x4

Tris:

CG Bench: 12x3
Sculls: 12x3

Abs:

Crunches: 25x4
Toe Touchers: 25x4

N.Rees
02-16-10, 10:48 pm
15th Feb. 2010 - CHEST - BIS:

Incline BB press 12x4
Flat BB press 12x4
Superset 12x4 (Flat DB flyes followed by Pushups to failure)
Barbell Curls 12x3
DB preacher Curls 12x3
Incline DB Hammer Curls 10x3

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16th Feb. 2010 - LEGS - Abs:

SLDL 12 x 5
Lying Leg Curls 12 x 5
Lying Leg Curls 12 x 5
Leg extensions 12 x 5
Leg extensions 12 x 5
Squats 12 x 5

Toe touchers 25 x 4
Crunches 25 x 4

BeastTom
02-16-10, 10:58 pm
good work in here. whats the meal plan looking like?

N.Rees
02-23-10, 5:19 am
18th Feb. 2010 - BACK - Abs:

Pull-Ups 5x5
Rev. BB Row 12x5
DB Row 12x5
BB Row 12x5
Deadlifts 12x5
BB Shrugs 12x5

Toe Touchers 25x4
Crunches 25x4

20th Feb. 2010 - SHOULDERS - Tris - Abs:

BB-Upright Row: 12x4
DB Press: 12x4
Arnold Press: 12x4
Bent. Laterals 12x4

Sculls: 12x3
CG Bench: 12x3
Lying Tri. Ext. 12x3

Toe Touchers 25x4
Crunches 25x4

N.Rees
02-23-10, 5:20 am
Incline BB press 12x4
Flat BB press 12x4
Superset 12x4 (Flat DB flyes followed by Pushups to failure)
Barbell Curls 12x3
DB preacher Curls 12x3
Incline DB Hammer Curls 10x3

N.Rees
02-23-10, 5:35 am
good work in here. whats the meal plan looking like?

Mostly like this:

MEAL1: 1Cup of Oats / WHEY Shake OR 4 Eggs
MEAL2: 200g Cottage Cheese + Whole weat bread OR Canned Tuna + Whole weat bread
MEAL3: 250g Chicken breast + Rice/Veggies OR 250g Veal + Rice/Veggies OR Fish + R/V
MEAL4: 200g Cottage Cheese + Whole weat bread OR Canned Tuna + Whole weat bread
MEAL5: 250g Chicken breast + Rice/Veggies OR 250g Veal + Rice/Veggies OR Fish + R/V
MEAL6: CASEIN Shake + 1/2cup Oats OR 500ml skimmed milk + Ovomaltine Powder

(MEAL7): WHEY Shake pre workout, doesn't really count IMO.

Still in school so keeping stricly to the time is not allways possible, but I'm doing fairly well in that respect. As you can see the meals are pretty simple, for money and time reasons, but the main goal per meal is just reaching the protein and caloric requirements. I know I should stick to about 3000cals. per day for my bodyweight (80kg / 176lbs) and 160-180g of protein per day, but it would be interesting to know how I should distribute the rest of my calories between fat and carbs. So without saying it to complicated, how many grams of fats and how many grams of karbs I should be taking in per day.

When I cook with oil, I only cook with wallnut or macademia nut oil, when I say FISH i mean Salmon OR Tuna, don't really eat any other fish than those two. So I think I've got my Omegas in check with these measures. If this is not so please correct me.

I drink a gallon of water a day and cut out all fizzy drinks, sodas and coffee since more than half a year now.

Yeah, thats probably all there is to say at the moment, I would be very thankful for all help, critics and tips you' guys have got for me. And if anything stated above is not correct, or should be done differently in your oppinon please tell me, I still see myself as a beginner, so of course not everything will be perfect.

Thanks bros!

N.Rees
02-23-10, 1:30 pm
BB-Upright Row: 12x4
DB Press: 12x4
Arnold Press: 12x4
Bent. Laterals 12x4

Sculls: 12x3
Lying Tri. Ext. 12x3
CG Bench: 12x3

Toe Touchers 25x4
Crunches 25x4

N.Rees
02-23-10, 1:33 pm
Switched Shoulders/Tris with Legs, so I can do legs on the weekend an focus more on them. Routine now looks like this:

Day1:Chest/Bis
Day2:Shoulders/Tris/Abs
Day3:Off
Day4:Back/Abs
Day5:Off
Day6:Legs
Day7:Off

N.Rees
02-23-10, 3:37 pm
Switched Shoulders/Tris with Legs, so I can do legs on the weekend an focus more on them. Routine now looks like this:

Day1:Chest/Bis
Day2:Shoulders/Tris/Abs
Day3:Off
Day4:Back/Abs
Day5:Off
Day6:Legs
Day7:Off


Small mistake, Abs are trained on LEG Day as well! (couldn't edit anymore)

Day1:Chest/Bis
Day2:Shoulders/Tris/Abs
Day3:Off
Day4:Back/Abs
Day5:Off
Day6:Legs/Abs
Day7:Off

C.Coronato
02-25-10, 9:18 am
Yo brother, what are your goals as far as your diet?

N.Rees
02-25-10, 6:32 pm
Yo brother, what are your goals as far as your diet?

My Goal would definatly be mass gaining at the moment. I'm 176lbs/80kg atm and would set 190lbs/86kg as a goal for now...

too unrealistic?

N.Rees
02-26-10, 5:54 am
Rev. BB Row 12x5
DB Row 12x5
BB Row 12x5
Deadlifts 12x5
BB Shrugs 12x5

Crunches 25x4
Toe Touchers 25x4

One of my best workouts so far... I was really focused and my concentration was right on track yesterday. Unfortunatly no pull-ups because my pull-up bar broke... gotta get a new one as fast as possible...

C.Coronato
02-26-10, 11:28 am
My Goal would definatly be mass gaining at the moment. I'm 176lbs/80kg atm and would set 190lbs/86kg as a goal for now...

too unrealistic?

Nah man not at all. These are the guidlines i go by:

25 x BW for cals -- For you would be 25 x 176 = 4400 cals
2 x BW for protein -- 2 x 176 = 350 g or protein
2.5 x BW for carbs -- 2.5 x 176 - 440 g of carbs

There are 4 calories in one gram of protein, and the same as for carbs.

So 350 x 4 = 1400 calories from protein, and 440 x 4 = 1760 calories from carbs.

This gives you 3160 calories from your total 4400. Subtract that and you are left with 1240 calories for fat. There are 9 calories in one gram of fat. so you can have 135 grams of fat or so, which usually works out to be .75 x BW.

I like this method and i have done very well with it. Some people may like it some may not. Your choice my brother. I design a diet and plug it into something like fitday.com and it give you pretty good estimates on where you should be.

N.Rees
02-26-10, 12:02 pm
Nah man not at all. These are the guidlines i go by:

25 x BW for cals -- For you would be 25 x 176 = 4400 cals
2 x BW for protein -- 2 x 176 = 350 g or protein
2.5 x BW for carbs -- 2.5 x 176 - 440 g of carbs

There are 4 calories in one gram of protein, and the same as for carbs.

So 350 x 4 = 1400 calories from protein, and 440 x 4 = 1760 calories from carbs.

This gives you 3160 calories from your total 4400. Subtract that and you are left with 1240 calories for fat. There are 9 calories in one gram of fat. so you can have 135 grams of fat or so, which usually works out to be .75 x BW.

I like this method and i have done very well with it. Some people may like it some may not. Your choice my brother. I design a diet and plug it into something like fitday.com and it give you pretty good estimates on where you should be.

Thanks a lot bro, that was exactly the information I was looking for!

N.Rees
02-27-10, 1:53 pm
SLDL 12x5
lying leg Curls (feet streched) 12x5
lying leg Curls (feet tightened) 12x5
leg extensions 12x5
leg extensions 12x5
Squats 12x5

Toe touchers 25x4
Crunches 25x4

slight variaton on the legcurl to focus even more on the hams (first set), and calves on the second set.

N.Rees
03-02-10, 4:36 am
Incline BB press 12x4
Flat BB press 12x4
Superset 12x4 (Flat DB flyes followed by Pushups to failure)
Barbell Curls 12x3
DB preacher Curls 12x3
Incline DB Hammer Curls 10x3

N.Rees
03-02-10, 12:58 pm
BB-Upright Row: 12x4
DB Press: 12x4
Arnold Press: 12x4
Bent. Laterals 12x4

Sculls: 12x3
CG Bench: 12x3
Lying Tri. Ext. 12x3

Crunches 25x4
Toe Touchers 25x4

N.Rees
03-05-10, 9:52 am
Pull-Ups 5x5
Rev. BB Row 12x5
DB Row 12x5
BB Row 12x5
Deadlifts 12x5
BB Shrugs 12x5

Toe Touchers 25x4
Crunches 25x4

amazing session... really startin to get the right feelin about all of this...

N.Rees
03-06-10, 11:21 am
SLDL 12x5
lying leg Curls (feet streched) 12x5
lying leg Curls (feet tightened) 12x5
leg extensions 20x5
leg extensions 12x5
Squats 15x4 12x1

Crunches 25x4
Toe touchers 25x4

Awesome workout...

N.Rees
03-09-10, 5:19 pm
8th Mar. 2010 - Chest - Bis:

Incline BB press 12x4
Flat BB press 12x4
Superset 12x4 (Flat DB flyes followed by Pushups to failure)

Barbell Curls 12x3
DB preacher Curls 12x3
Incline DB Hammer Curls 12x3

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

9th Mar. 2010 - Shoulders - Tris - Abs - Calves:

BB-Upright Row: 12x4
DB Press: 12x4
Side laterals: 12x4
Bent. Laterals 12x4

Sculls: 12x3
Lying Tri. Ext. 12x3
CG Bench: 12x3

Toe Touchers 25x4
Crunches 25x4

Donkey Calf raise 50x5

C.Coronato
03-09-10, 5:21 pm
Still looking good in here man. How ya feelin?

N.Rees
03-10-10, 4:08 am
Still looking good in here man. How ya feelin?

Feelin good, the 4-day split is treatin me well, I like the bit more rest I am getting compared to the 5-day split. Diet is ok as well, so nothing to complain about at the moment.

Thanks though!

How was the Arnold?

C.Coronato
03-10-10, 9:57 am
Yea i think i may need to switch it up to do a shorter split. But thats good to hear my man, The Arnold was great, very long long weekend, but alot of fun for sure.

N.Rees
03-10-10, 3:53 pm
Yea i think i may need to switch it up to do a shorter split. But thats good to hear my man, The Arnold was great, very long long weekend, but alot of fun for sure.

Good to hear man, thanks for stoppin by! Go kick some ass at your show in a few weeks!

N.Rees
03-11-10, 3:56 pm
Pull-Ups 6x6
Rev. BB Row 12x5
DB Row 12x5
BB Row 12x5
Deadlifts 12x5
BB Shrugs 12x5

Crunches 25x4
Toe Touchers 25x4

My journal at home shows me I'm doing some amazing progress on my Rows and DL.

Started out at 25kg(55lbs) on my DL about 4 months ago, now I'm pulling 40kg(88lbs) for 12reps...

I've been working out seriously for not even a year now and I'm 18, so yeah my numbers are still extremely low..

BUT

I really like the changes I'm seeing/feeling on my body and mind. Amazing feeling...

I'm starting to like this game a lot...

N.Rees
03-11-10, 4:03 pm
Added some calf exercises to my routine which now looks like this:

Day1: CHEST / BIS
Day2: DELTS / TRIS / ABS / CALVES
Day3: OFF
Day4: BACK / TRAPS / ABS
Day5: OFF
Day6: QUADS / HAMS / ABS / CALVES
Day7: OFF

pre: nothin yet... thinking about getting "Pump"
intra: 6g dextrose/glucose in water
post: 30g Whey isolate Shake with 50grams oats

N.Rees
03-13-10, 2:04 pm
SLDL 12x5
lying leg Curls (feet streched) 12x5
lying leg Curls (feet tightened) 12x5
leg extensions 20x5
leg extensions 12x5
Squats 15x4 12x1
Standing Calf raise 30(+10forces) x 5

Toe touchers 25x4
Crunches 25x4

intra: 6g dextrose in water
post: 30g Whey

C.Coronato
03-15-10, 1:31 pm
How are ya feelin my man? Hows the workouts going?

N.Rees
03-15-10, 1:43 pm
Incline BB press 12x4
Flat BB press 12x4
Superset 12x4 (Flat DB flyes followed by Pushups to failure)

Barbell Curls 12x3
DB preacher Curls 12x3
Incline DB Hammer Curls 12x3

intra: 6g dextrose in water
post: 30g Whey + 50g Oats

N.Rees
03-15-10, 1:46 pm
How are ya feelin my man? Hows the workouts going?

Doin' fine man... thx for askin...

Trying to think of some economic way of getting a pre-workout supp/drink/meal into my diet, any thoughts on that?

I'm studying atm --> low on cash (like 90% of the ppl my age)

N.Rees
03-17-10, 7:00 am
warmup: Side lat. 30x2

BB-Upright Row: 12x4
DB Press: 12x4
Side laterals: 12x4
Bent. Laterals 12x4

warmup: Overhead Tric. Ext. 30x2

Sculls: 12x3
Lying Tri. Ext. 12x3
CG Bench: 12x3

Toe Touchers 25x4
Crunches 25x4

Donkey Calf raise 50x5

intra: 6g dextrose in water
post: 30g Whey + 50g Oats

N.Rees
03-19-10, 3:35 pm
Session would normally have been yesterday, but I had to do some hardcore studying for an accounting test. So yeah... delayed the back session to today...

Quick/reduced session, life's stressy atm... got the most important exercises in though, which I feel work my back the most...

Rev. BB Row 12x5
DB Row 12x5
BB Row 12x5
BB Shrugs 12x5

Crunches 25x4

pre: 30g Whey + 50g Oats
intra: 6g dextrose in water

N.Rees
03-21-10, 6:50 pm
leg extensions 20x5
Squats 15x3 12x2
leg extensions 12x5
SLDL 12x5
lying leg Curls (feet streched) 12x5
lying leg Curls (feet tightened) 12x5
Standing Calf raise 30(+10forced) x 5

Toe touchers 25x4

pre: 30g Whey
intra: 6g dextrose in water

N.Rees
03-22-10, 5:20 pm
Incline BB press 12x4
Superset 12x4 (Flat DB flyes followed by Pushups to failure)
Flat BB press 12x4

Incline DB Hammer Curls 12x3
Barbell Curls 12x3
DB preacher Curls 12x3

intra: 6g dextrose in water
post: 30g Whey + 50g Oats

N.Rees
03-26-10, 7:38 am
23rd Mar. 2010 Delts - Tris - Abs - Calves:

BB-Upright Row: 12x4
DB Press: 12x4
Side laterals: 12x4
Bent. Laterals 12x4

Sculls: 12x3
Lying Tri. Ext. 12x3
CG Bench: 12x3

Toe Touchers 25x4
Crunches 25x4

Donkey Calf raise 50x5

intra: 6g dextrose in water
post: 30g Whey + 50g Oats

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

25th Mar. 2010 Back - Abs:

Rev. BB Row 12x5
DB Row 12x5
BB Row 12x5
Deadlifts 12x5
BB Shrugs 12x5
Pull-Ups 6x6

Crunches 25x4
Toe Touchers 25x4

pre: 30g Whey + 50g Oats
intra: 6g dextrose in water

solid, intense session....

N.Rees
03-27-10, 2:36 pm
leg extensions 20x5
Squats 15x3 12x2
leg extensions 12x5
lying leg Curls (feet streched) 12x5
SLDL 12x5
lying leg Curls (feet tightened) 12x5
Standing Calf raise 30(+10forced) x 5

Toe touchers 25x4

pre: 30g Whey
intra: 6g dextrose in water

took my time on this one... 2hrs15mins with warmup, legday normally takes me around 1:45... session was great...

N.Rees
03-30-10, 10:24 am
Incline BB press 12x4
Superset 12x4 (Flat DB flyes followed by Pushups to failure)
Flat BB press 12x4

Incline DB Hammer Curls 12x3
Barbell Curls 12x3
DB preacher Curls 12x3

intra: 6g dextrose in water
post: 30g Whey + 50g Oats

N.Rees
03-30-10, 3:37 pm
BB-Upright Row: 12x4
DB Press: 12x4
Side laterals: 12x4
Bent. Laterals 12x4

Lying Tri. Ext. 12x3
Sculls: 12x3
CG Bench: 12x3

Donkey Calf raise 50x5

Toe Touchers 25x4
Crunches 25x4

pre: 30g Whey + 50g Oats
intra: 6g dextrose in water

gonna look into "developing" a 3day split that works for me...

Feel like I could use some change in my routine....

N.Rees
04-02-10, 5:03 am
5min warmup on rowing machine

Rev. BB Row 12x5
DB Row 15x3 12x2
Deadlifts 12x5
BB Shrugs 12x5
CG BB Row 12x5
Pull-Ups 6x6

Decline Bench Crunches 25x4
Decline Bench Leg raises 25x4

pre: 30g Whey + 50g Oats
intra: 6g dextrose in water

N.Rees
04-04-10, 6:18 pm
5min warmup on rowing machine

leg extensions 20x5 (warmup, allways wait for the burn)
Squats 15x3 12x2
leg extensions 12x5
lying leg Curls (feet streched) 12x5
SLDL 12x5
lying leg Curls (feet tightened) 12x5
Standing Calf raise 30(+10forced) x 5

intra: 6g dextrose in water
post: 30g Whey

solid session, pretty sore the day after...

C.Coronato
04-05-10, 10:05 am
Doin' fine man... thx for askin...

Trying to think of some economic way of getting a pre-workout supp/drink/meal into my diet, any thoughts on that?

I'm studying atm --> low on cash (like 90% of the ppl my age)

Best pre workout meal would be PB and J man. Fast carbs and protein, and it tastes good! I love 'em.

Joseph V
04-05-10, 10:09 am
5min warmup on rowing machine

leg extensions 20x5 (warmup, allways wait for the burn)
Squats 15x3 12x2
leg extensions 12x5
lying leg Curls (feet streched) 12x5
SLDL 12x5
lying leg Curls (feet tightened) 12x5
Standing Calf raise 30(+10forced) x 5

intra: 6g dextrose in water
post: 30g Whey

solid session, pretty sore the day after...



just askin bro, andif you wish not to asnswer then its ok.. but how old are you?..my profile says 19 but im i turn 19 this year so thats pretty much it (18 really )...

curious because bro i cant get a job any where i go for shit..it seem that if i do in the summer for any reason then i better be damn lucky

N.Rees
04-05-10, 12:05 pm
Best pre workout meal would be PB and J man. Fast carbs and protein, and it tastes good! I love 'em.

Nice, good tip man, thx!

Does that mean I can count nut (and rice) protein to my daily proteinintake? I'm askin because I've heard it's "low-quality" protein, almost no BCAAs and can't be absorbed very well by the body. True or false TTL?


just askin bro, andif you wish not to asnswer then its ok.. but how old are you?..my profile says 19 but im i turn 19 this year so thats pretty much it (18 really )...

curious because bro i cant get a job any where i go for shit..it seem that if i do in the summer for any reason then i better be damn lucky

Of course you can ask. I'm 18 (bday in July '91). I study atm and live off my savings and take a job here and there if I have time. Not sure I got the whole point of your post, but I hope a answered all your questions!

N.Rees
04-05-10, 12:07 pm
warmup: 5min rowing machine
warmup: 20x2 Flat DB flyes

Incline BB press 12x4
Superset 12x4 (Flat DB flyes followed by Pushups to failure)
Flat BB press 12x4 Last Set Dropset (4 Steps all to failure)

Incline DB Hammer Curls 12x3
Barbell Curls 12x3
DB preacher Curls 12x3

pre: 30g Whey + 70g Oats
intra: 6g dextrose in water

Joseph V
04-05-10, 5:33 pm
you pretty much answered my question. what i said in the end to clarify is that if i ever get a job by the summer time wjhich is the end of may ill be damn lucky, because i really need a job to keep on paying for my supplements..and your older then me by 2 months

C.Coronato
04-06-10, 2:35 pm
Nice, good tip man, thx!

Does that mean I can count nut (and rice) protein to my daily proteinintake? I'm askin because I've heard it's "low-quality" protein, almost no BCAAs and can't be absorbed very well by the body. True or false TTL?




I always count everything. Leaves no possibilities ..

N.Rees
04-07-10, 3:02 am
you pretty much answered my question. what i said in the end to clarify is that if i ever get a job by the summer time wjhich is the end of may ill be damn lucky, because i really need a job to keep on paying for my supplements..and your older then me by 2 months

Moneys always a bitch at that age... But keep in mind that supplements should only be an expansion to your nutrition. If your low on cash, but you've got your diet in check, in my point of view your gains will still be well worth seeing. Of course training and rest has to be in check as well, but I'm sure your aware of that. What I meant is, don't stress yourself just cause you cant afford supps. Priority number one should be to feel healthy and have the feeling your not wasting your time!


I always count everything. Leaves no possibilities ..

Ok, thanks mate!

N.Rees
04-07-10, 3:05 am
gonna take a week off. I feel it would do my body very good now and as the next week is gonna be very stressful regarding work and school I think this is a good idea.

Next workout's gonna be 13th Apr. 2010 - Shoulders - Tris - Calves - Abs

Joseph V
04-07-10, 6:13 pm
Moneys always a bitch at that age... But keep in mind that supplements should only be an expansion to your nutrition. If your low on cash, but you've got your diet in check, in my point of view your gains will still be well worth seeing. Of course training and rest has to be in check as well, but I'm sure your aware of that. What I meant is, don't stress yourself just cause you cant afford supps. Priority number one should be to feel healthy and have the feeling your not wasting your time!



Ok, thanks mate!

the gym is king, the food is queen, and the supplements are the handy man,...thats how i live by

but if you can afford the extra edge as i would call it then so be it.

N.Rees
04-08-10, 4:03 am
the gym is king, the food is queen, and the supplements are the handy man,...thats how i live by

but if you can afford the extra edge as i would call it then so be it.

Well put...

Joseph V
04-08-10, 3:33 pm
Well put...

thanks man ..and keep up the hard work! =)

N.Rees
04-11-10, 6:56 am
As of tomorrow 12th of April 2010, I will be working with a 3-Day-Split.

Reasons:
- switching things up a bit
- wanna have some more time for my finals at school
- have heard a lot of positive respones from ppl on 3-Day-Splits
- works more than perfect with my schedule, weekend job will be possible again --> more cash = better mealplan

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

My Stats & Goals:

Stats (accordning to electronic scale):

81.7kg (180lbs)
@
20.1% fat
60.75% water
44.4% muscle
=
65.5kg (144lbs) lean mass

Goals:

I have done very well in the past 6-12 months and am very satisfied with the results I have achieved up to now. I am still more the "skinny bodytype", so putting on mass isn't the easiest of tasks for me. I belive that if one strictly keeps to his mealplan and workouts, and gets enough rest, even the most stubborn body will develope in a way you could not dream of. The bodyfat percentage my scale gives me, looks very high for a "skinny bodytype", I know these scales aren't the most accurate.

My goals:
- going from 65.5kg(144lbs) lean weight to 68kg(150lbs) lean weight in 60Days
- getting rid of some bodyfat while I'm at it (if possible)
- seeing how my supps work for me and if they are worth their money
- up my numbers on the basic movements, which my workout is built on (Squat,DL,BP,MP,BBCurl and Rows)

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

The Split Routine

looks like this:

Day1: ON
Day2: OFF
Day3: REPEAT
Day4: OFF
Day5: REPEAT
Day6: OFF
Day7: OFF

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

The workouts:

look like this:

Warmup:

Rowing Machine - mid-high intensity -5 mins.

Legs:
Squats: 12x3
Lying Leg Curls: 12x2
Standing Calf raise: 50x2

Chest / Shoulders :
Flat BB press: 10x1 Dropsetx1
BB Shoulder Press: 10x2

Back:
Deadlifts: 10x2
Rev. BB Rows: 10x2
DB Row: 10x2

Arms:
Barbell Curls: 10x2
Skullcrushers: 10x2

Abs:
Decline Bench Crunches: 15x2

Cardio:
Aerobic Training - low intensity - 20 mins.

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

The mealplan

looks like this:

ON Day:
07:00/07:30/08:30 Meal #1 1Cup of Oats + 1/2 litre 0.5% milk OR 6 eggwhites 1 whole egg + Whole wheat bread
10:00/10:30/11:30 Meal #2 200g Cottage Cheese + Whole wheat bread OR Canned Tuna + Whole wheat bread
13:00/13:30/14:30 Meal #3 300g Chicken breast + Rice/Veggies OR 300g Veal + Rice/Veggies OR Fish + R/V
15:30/16:30/17:30 Meal #4 50g Whey Protein + 3/4cup Oats
16:00/16:30/17:30 Meal #5 200g Cottage Cheese + Whole weat bread OR Canned Tuna + Whole weat bread
19:00/19:30/20:00 Meal #6 300g Chicken breast + Rice/Veggies OR 300g Veal + Rice/Veggies OR Fish + R/V
22:00/22:30/23:30 Meal #7 Protein blend Shake + 1/2cup Oats (50% Casein)

OFF Day:
06:30/07:00/08:00 Meal #1 50g Whey Protein + 3/4cup Oats
07:00/07:30/08:30 Meal #2 1Cup of Oats + 1/2 litre 0.5% milk OR 6 eggwhites 1 whole egg + Whole wheat bread
10:00/10:30/11:30 Meal #3 200g Cottage Cheese + Whole wheat bread OR Canned Tuna + Whole wheat bread
13:00/13:30/14:30 Meal #4 300g Chicken breast + Rice/Veggies OR 300g Veal + Rice/Veggies OR Fish + R/V
16:00/16:30/17:30 Meal #5 200g Cottage Cheese + Whole weat bread OR Canned Tuna + Whole weat bread
19:00/19:30/20:00 Meal #6 300g Chicken breast + Rice/Veggies OR 300g Veal + Rice/Veggies OR Fish + R/V
22:00/22:30/23:30 Meal #7 Protein blend Shake + 1/2cup Oats (50% Casein)

about 4400cals

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

The supplement plan

looks like this:

Universal Amino 2700: 6 tabs daily (2x3tabs on emtpy stomach)
WHEY : 1 shake daily +250ml milk (post workout OR upon waking)
Protein-blend: 1 shake daily +250ml milk (before bed)
Multi: 2 tabs daily (1after meal #1 & 1after meal #7)
Dextrose: 2 tabs, on ON days only (6g dextrose, intra workout)

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

I am SO glad I have finally found a dealer, that sells Universal products in Austria. The choice is very limited though (only Storm and Amino2700), but thats just awesome.

I am open for any criticism or help you guys have for me. Still pretty new to the game so I know I've got a lot to learn.

- Peace N.

N.Rees
04-13-10, 10:34 am
Good first workout... like the new routine a LOT

Hope it stays that way...

intra: 6g Dextrose
post: 3x Univ. Amino2700 | 50g Whey + 3/4cup Oats

N.Rees
04-14-10, 6:27 pm
Second session of my new routine...

didn't feel too sore, except my calves, they felt dead...

likin' this new thing...

intra: 6g Dextrose
post: 3x Univ. Amino2700 | 50g Whey + 3/4cup Oats

N.Rees
04-16-10, 3:27 pm
Nothing new really...

Lovin the squats at the beginning... making some major progress with squats... did 100lbs the first time 3 weeks ago... now I'm reppin 120... doesn't sound much, but its a major improvement for me...

N.Rees
04-24-10, 1:54 am
There won't be too much posting going on in here, as my current workout sessions are just repetetives session, 3times a week...

Still gonna post on some changes, ideas, general stuff once in a while though...

N.Rees
04-29-10, 3:47 pm
Feelin' real good...

numbers on Squat, Bench, Rows and Standing BB Press are increasing steadily... shows me I'm doing somethin' right...

N.Rees
05-05-10, 5:13 pm
Final Exams at school are comin' up...

Still haven't skipped a workout OR meal, hope it stays that way!

Rest time is suffering a bit though, priorities have to be set!

N.Rees
06-05-10, 6:28 am
Everything going according to plan here...

Exams are fucking' exhausting, but I try to stay on track as much as I can...

gonna be switching back to a 4 or 5 Day split in a few weeks, so we'll be seeing more frequent updates then!

Exams end 15th of June, from then on I'll be able to focus even more...

C.Coronato
06-07-10, 9:18 am
Almost free of those exams my man. Keep pushin, then get back on track. School is important.

N.Rees
06-23-10, 1:56 pm
Final Exams are over, grades are better than expected.

In Austria we have grades from 1-5, 1 beeing the best, 5 beeing the worst. My average was 1,85, which I am very happy with.

Starting my 6 months of military duty in October, what every healthy teen over here has to do.

After that, prolly univ. but not sure bout that yet, maybe even gonna head over to the states.

Training is going well, getting at least 3 sessions a week in there, if not 4. Gonna be switchin back to a 5day split soon.

Nutrition suffered a bit during studying, not so much in quality than in quantity, due to time. (good old tuna cans were a BIG help here).

Rest was always in check, as I have to sleep alot when doing hardcore studying anyway, to have enough energy the next day.

All in all I am very happy with my progress and will give you another update in one or two weeks!