I'll be following along here bro. I'd be more than happy to look things over, just drop me a line whenever your ready. And I really appreciate the support with my writing bro, means a lot!
Nice one Shizz. Damn this forum keeps me motivated. Love it!
Keep up the good work bro. I'll be following along with you.
Thanks a lot mate. Much appreciated - don't be afraid to throw any advice/help my way, it's all good. Knowledge is power! I'll be checking out your journey shortly.
Today was my first 'Off' day so I thought i'd enjoy my break from the weights by.......going down the gym! Just can't stay away!
I wanted to do some cardio today as well as work on the abs a little bit. The thing about cardio is that i have read many different versions of whether it should or should not be done when bulking. A few of the different versions i have read are:
1) You shouldn't do cardio when bulking. Why risk the weight you have worked hard to put on.
2) Do HIIT (High Intensity Interval Training) to shed the fat but maintain muscle
3) Do low intensity for a long period.
I opted for number 3 in the end but I do welcome your views on what you feel works best when bulking.
Today's Diet and Training went like this:
DIET
0610 - 400ml water
0615 - Walk dog (30 mins)
0650 - Protein Shake (1 scoop) with semi skimmed milk, Bowl of Ready Brek (Oats), 3 Fish Oil Capsules, 1 Tribulus Capsule, 1 Multivitamain tablet
0910 - 500ml of water, 1 Banana, Grapes
1000 - 2 Egg Sandwiches on "Best of Both" Bread, Handful of nuts
1120 - 500ml of water
1200 - Bowl of pasta with sweetcorn, bacon bits & light mayo, 1 Egg Sandwich on "Best of Both" Bread, Protein Shake (1 scoop) with water
1230 - 2 Inferno Capsules (Caffeine)
1300 - GYM (training details will be listed after the diet)
1415 - Protein Shake (1 scoop). 5g Creatine, 5g BCAA
1440 - Chicken Fillet, 1 can of tuna with light mayo
1500 - 500ml of water
1700 - 1 Egg Sandwich on "Best of Both" Bread, 1 Banana, 1 yoghurt, 1 Sausage Roll
1845 - 400ml of water
1940 - Salmon en Croute, Green Beans, Mashed Potatoe, 3 Fish Oil Capsules
2130 - 500ml of water
2200 - Protein Shake (1 scoop) with milk and 2 tablespoons of Safflower Oil
TRAINING - Cardio & Abs
Treadmill
35 Mins @ 4km/h at a 10% gradient
Medicine Ball Push Up Crunches
7kg x 15 (3 Sets)
Decline Situps
15 Reps (2 Sets)
30 Reps (1 Set)
Thoughts / Ideas / News
As you may of noticed I have bought some Safflower oil and I am now adding this to my morning and evening protein shakes. It's such as easy way to get extra calories in your diet without eating more food. All you do is simply add 2 tablespoonfuls of safflower oil to each of your protein drinks. Safflower oil is a very healthy oil and has a bland taste so you will hardly even notice it in your protein drinks. 2 tablespoonfuls of oil equals 250 calories. If you do this a couple times per day that is an extra 500 calories per day without having to eat more food!
I weighed myself today and the official weight came in at 99kg/218lbs/15.5 Stone. I will be having my body fat taken tomorrow so hopefully I can put together my stats as of tomorrow including biceps, shoulders etc...
As always your thoughts are most welcome especially on cardio whilst bulking.
Healthy oils are an excellent source of convenient calories, I add olive oil in my shakes so you're definitely on the right track there. Kill them legs tomorrow!
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Healthy oils are an excellent source of convenient calories, I add olive oil in my shakes so you're definitely on the right track there. Kill them legs tomorrow!
Can't wait for my liquid egg whites and Casein to arrive so I can improve my diet further.
Nothing will pay greater dividends to your physique than the squat! Squat deep and heavy bro!
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Just got back from the gym and today I learnt a harse lesson. I usually post my journal and diet at the end of the day but I just had to get this off my chest.
The lesson I learned is: There is a whole world of difference between the Smiths Machine and Free Weight Squats.
About six months ago my Bone Marrow came up as a perfect match for a 9 year old boy who had Leukemia. Following the transplant op I was out of action for about a month with severe pains in the lower back where they had taken the Marrow from. Anyway once I was able to, I got back in the gym and my entire squat exercises were on the Smiths Machine. At one point I got up to 140kg (308lbs) using good form (or so I thought). Now imagine my surprise today when i put 80kg (176lbs) on the free weights bar and my whole world nearly drops out my ass tryin to push it back up!!!
Once I got over the initial shock I pushed a further 6 reps out but dropped it to 70kg (154lbs) so I could push 2 more sets of 10 out which were still tough!
I've always prided myself on my leg strength but todays squats was a real kick in the teeth. I tried to turn a negative into a positive and used the frustration and anger to really push myself on the rest of the leg work out.
At least I know where I am now as far as the squat is concerened and I guess now the only way is up. I'm gonna keep adding plates to the bar each week until....... until i'm happy then guess what, i'm gonna add more plates!!!!
I feel like a personal war has started between me and the squat rack!!!!
I feel like a personal war has started between me and the squat rack!!!!
It's probably the best war you'll ever wage. Just remember to squad super deep, keep your back straight, and look UP! looking up helps a lot of people with form. And deep squats really help your squat strength.
Ditch the smith and stick with the free weights bro. The free squat is better and harder because it isn't locked in a fixed range of motion and you have to balance the bar. Don't worry about putting up big weight right now just focus on form and consistently add weight on the bar whenever possible.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
It's probably the best war you'll ever wage. Just remember to squad super deep, keep your back straight, and look UP! looking up helps a lot of people with form. And deep squats really help your squat strength.
Ditch the smith and stick with the free weights bro. The free squat is better and harder because it isn't locked in a fixed range of motion and you have to balance the bar. Don't worry about putting up big weight right now just focus on form and consistently add weight on the bar whenever possible.
Yeah i'm not going back to the Smith. Free weights all the way! Just watched your squatting video. I like the idea of putting the bench in the rack and going down to that. I guess it's another way of making sure each rep stays consistent as well as being another safety measure.
Yeah i'm not going back to the Smith. Free weights all the way! Just watched your squatting video. I like the idea of putting the bench in the rack and going down to that. I guess it's another way of making sure each rep stays consistent as well as being another safety measure.
Yea they are also harder that way, since you have to squat the bar back up from a dead pause. Give em a try!
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Box squats are good, but MAKE SURE you keep your ATG squats, nothing blasts your legs more.
I agree, nothing beats an ATG squat.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Thanks for the advice on squats guys. How often do you vary the different versions of squats?
It really just depends. One training cycle I'll do box squats, the other I do below parrallel squats. Whatever you do just make sure they are deep.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Well here it is 'The Dreaded Day'. Today was legs and I was quite looking forward to the workout but as you can see from my previous post I ended up a bit disappointed with my efforts on the squat. Not to worry I used it to my advantage and channeled the frustration into smashing my legs on other exercises.
I also had my bodyfat measured today and before hand I was expecting somewhere between 17-23%. Turned out to be 15.9% so better then expected. I'm hoping to post all my stats at some point over the weekend but at the moment the only accurate ones I have are:
0615 - 400ml water
0620 - Walk dog (40 mins)
0715 - Protein Shake (1 scoop) with semi skimmed milk & 2 tablespoons of Safflower oil, Bowl of Ready Brek (Oats), 3 Fish Oil Capsules, 1 Tribulus Capsule, 1 Multivitamain tablet
0930 - 500ml of water, 1 Egg Sandwich, 1 Sausage Roll
1000 - 2 Egg Sandwiches on "Best of Both" Bread, Handful of dried fruit with hazlenuts & almonds
1055 - 500ml of water
1200 - Bowl of pasta with sweetcorn, bacon bits & light mayo, 3 slices of chicken, Protein Shake (1 scoop) with water
1230 - 2 Inferno Capsules (Caffeine)
1300 - GYM (training details will be listed after the diet)
1505 - Protein Shake (1 scoop). 5g Creatine, 5g BCAA with water
1545 - Chicken Fillet, 1 can of tuna with light mayo, 1 Banana
1605 - 500ml of water
1730 - 1 Egg Sandwich on "Best of Both" Bread, 1 yoghurt, Protein Shake (1 scoop) with milkl
1840 - Chicken Burger on 'Best of Both' Bread with lettuce, Onion Rings & Oven chips, 400ml of blackcurrant, 3 fish oil capsules
2355 - Protein Shake (1 scoop) with milk and 2 tablespoons of Safflower Oil
TRAINING - Legs
Warmup - Rowing Machine
5mins
SQUATS
40kg (88lbs) x 10 (warm up)
80kg (176lbs) x 7
70kg (154lbs) x 10 (2 sets)
LEG PRESS
70kg (154lbs) x 10 (warm up)
140kg (308lbs) x 10 (3 sets)
LEG EXTENSION
30kg (66lbs) x 10 (warm up)
60kg (132lbs) x 10 (3 sets)
STIFF LEGGED DEAD LIFTS
30kg (66lbs) x 10 (warm up)
45kg (99lbs) x 10 (1 set)
50kg (110lbs) x 10 (1 set)
55kg (121lbs) x 10 (1 set)
*This was a new exercise to me so wasn't sure where I stood in terms of what weight I could lift so I progressively moved up with each set. Felt like I could do a lot more.
LYING LEG CURL
15kg (33lbs) x 10 (warm up)
30kg (66lbs) x 10 (3 sets)
LEG PRESS CALF RAISE
10kg (22lbs) x 10 (warm up)
40kg (88lbs) x 10 (1 set)
60kg (132lbs) x 10 (1 set)
80kg (176lbs) x 10 (1 set)
*Again this was another new exercise to me so unsure of starting weight. Can definetley do more!
SEATED CALF RAISE
30kg (66lbs) x 10 (warm up)
40kg (88lbs) x 10 (1 set)
50kg (110lbs) x 10 (1 set)
Thoughts / Ideas / News
Protein, Casein & Egg whites haven't turned up which i'm annoyed about cos I had my last scoop of protein this morning. Kept some aside for pre/post workout today though.
I've got a friend who is going to Iraq for 4 months on Saturday so lat night we had a few leaving drinks with her. Quite proud of myself that I stuck by my decision to drive and only drink soft drinks. A month ago I would have been the first person at the bar getting a beer. Got a Halloween party tonight and fully intend to stay away from the alcohol again. Like I said to my wife if i'm gonna do this then I want to do it right. There's no point training hard then getting drunk!! I may slip up occasionally with the odd meal but at least my body can still take the good things from a bad meal, there is nothing good in alcohol for the body to use. Shoulders today then 2 days of rest/growing over the weekend.
0610 - 400ml water
0615 - Walk dog (40 mins)
0705 - Protein Shake (1 scoop) with semi skimmed milk & 2 tablespoons of Safflower oil, Bowl of Ready Brek (Oats), 3 Fish Oil Capsules, 1 Tribulus Capsule, 1 Multivitamain tablet
1000 - 2 Egg Sandwiches on "Best of Both" Bread, Handful of dried fruit with hazlenuts & almonds, 1 Banana, 500ml of water
1100 - Tomato & Vegetable cup-a-soup
1135 - 500ml of water
1200 - 1 Jacket Potato, 1 can of baked beans, protein shake (1 scoop) with water
1230 - 2 Inferno Capsules (Caffeine)
1300 - GYM (training details will be listed after the diet)
1530 - Protein Shake (1 scoop). 5g Creatine, 5g BCAA with water
1605 - Chicken Fillet, 1 can of tuna with light mayo, 1 Banana
1715 - 3 Egg sandwiches on "Best of Both" Bread, 1 yoghurt
1245 - Casein Protein (1 scoop) with 2 tablespoons safflower oil with milk
TRAINING - Shoulders
Warm Up - 5-a-side football (soccer) 60mins
STANDING BARBELL MILITARY PRESS
10kg (22lbs) x 10 (warmup)
20kg (44lbs) x 10 (3 sets)
SIDE DUMBBELL LAT RAISES (SEATED)
7.5kg (16.5lbs) x 10 (warmup)
10kg (22lbs) x 10 (3 sets) *felt strong, need to up weights next week
BENT CABLE REAR DELT RAISE
5kg (11lbs) x 10 (warmup)
7.5kg (16.5lbs) x 10 (3 sets)
FRONT DUMBBELL RAISE
7.5kg (16.5lbs) x 10 (warmup)
10kg (22lbs) x 10 (3 sets)
BARBELL SHRUG
40kg (88lbs) x 10 (warmup)
80kg (176lbs) x 10 (3 sets)
DUMBBELL SHRUG
17.5kg (38.5lbs) x 10 (warmup)
25kg (55lbs) x 10 (sets)
Thoughts / Ideas / News
I now have my Casein, Maltodextrin and egg whites so I can improve my diet further which i'm happy about. Once I have enough cash i'm gonna try the Animal Test and M-Stak.
As far as training went today I was quite happy with my efforts but felt I could have done more had I not played football (soccer) for an hour. I would like to know what people's thoughts are on doing something like that at that intensity as a warmup.
So that's the end of my first week and I have really enjoyed pushing myself and look forward to the challenge next week where I will up the wieghts or reps. All in all everything has gone to plan, trained hard, eat well and had opportunities where normally I would have had alcohol but stuck to the soft drinks. The journey continues........
The first of my rest/growing days after my first week of hard training and eating 95% right. This morning I didn't get out of bed until mid-day I was that tired, but I listened to my body and enjoyed the extra rest!!
DIET
1200 - 500ml of water
1215 - 2 Sausage sandwiches, Protein shake (1 scoop) with 4 egg whites and 2 table spoons of safflower oil with semi-skimmed milk, 3 Fish oil capsules, 1 Tribulus capsule, 1 multivit tablet
1240 - Bowl of Oats
1345 - 500ml of water
1600 - 4 egg omlette with ham & cheese, 1 beef steak
1820 - Beef, noodles, red & green pepper, mushrooms, protein shake (1 scoop) with semi-skimmed milk
2145 - Chicken Teriyaki subway with onion & sweetcorn
2240 - Casein protein shake (1 scoop) with 2 table-spoons safflower oil