View Full Version : JBT Kitchen Chemistry 101 - don't try this at home!
JumboTron9million
19-09-2005, 12:13
OK,
2 week Hypertrophy phase. No holds barred here is everything, photos included etc ...let's seee what can really be done in 14 days. Start pics
http://x7.putfile.com/9/26111170164.jpg (http://www.putfile.com)
http://x7.putfile.com/9/26111182475.jpg (http://www.putfile.com)
http://x7.putfile.com/9/26111185448.jpg (http://www.putfile.com)
Monday 19.09.05
630am - Myoplex Carb Sense
830am - Wkout 1.
Upper H 1.
Very wide Band Chins - 12, 10, 14
s/s with
Wide grip Inc Cambered bar bench, AMT - 50KG - 15,15,15
9am Post - 25g simple carbs.
920am - Post 2 - 20g aminos from whey.
11am - 20g L- lgut, 20g creatine, 10mg methyl-1-testosterone
1130am - No carb caffeine drink.
12 noon - 2 chicken breasts, 10 cherry tomatoes.
2pm - 1 chicken breast
330pm - 10 egg white, 2 handfuls oatmeal, handful raisins, 20g L-Glut, 10g creatine, 5mg mehyl-1-testosterone.
345pm - Caffeine, taurine, guarana.
4pm - Training 2.
full Squat, up and down
bar x 5
60x3
80 x 3
90 x 3
100 x 3
110 x 1
115 x 1
120 x 1
100 x 3
TS squat to parallel
100Kg - 12.
500pm
Myoplex Carb Sense
550pm
Cheese bake with...
1/3 tub cottage cheese, 30g FF cheese, 500g spinach, garlic in oil, cherry toms, tom puree.
8pm - Chicken breast. 5 baby sweetcorn.
815pm
Training 3.
EZ Curls - 4 x 12
20s interval sprint "GH Blasts" on bike x 4 mins total
10pm - chicken breast, chunk FF cheese, chunk stilton, 1/2 haas avacado.
Through the day....
2.5g calcium
4g MSM
3g glcuosamine
Hypertophy phase! How the **** are you going to grow eating that?
M1T - You had good results with that before ?
JumboTron9million
19-09-2005, 12:36
First time on drugs mate.
Narc - watch young grasshopper, as i magically get bigger and leaner at the same time!!!!!!!
JBT
hahaha enjoy mr.limp dick!
i hate that stuff with a passion :boohoo:
it works though, enjoy <buff>
JumboTron9million
19-09-2005, 12:45
Fredalina,
If you had trouble with limp dick using m1t then you obviously didn't know how to use it.
Not being mean but these problems are easily avoidable.
JBT
Fredalina,
If you had trouble with limp dick using m1t then you obviously didn't know how to use it.
Not being mean but these problems are easily avoidable.
JBT
i'm talking about after not during :022:
its been compared to tren for shut down on other boards, lots of people have problems with it
good luck anyway, im sure you know what you are doing
JumboTron9million
19-09-2005, 13:00
Yo Fred,
Ill turn em back on within a week. No worries.
JumboTron9million
19-09-2005, 16:19
Bump.
Pics added.
JBT
Black Knight
19-09-2005, 16:47
Yo Fred,
Ill turn em back on within a week. No worries.
Nolva, Clomid?
JumboTron9million
19-09-2005, 17:13
Nah, otc supp shop stuff but as good.
JBT
Definitely leaner than before. What are your 2 week targets?
Nah, otc supp shop stuff but as good.
JBT
rebound?
BengDogg
19-09-2005, 17:33
yeah i hear good things about rebound, dont know how true and i belive that nolv is getting replaced with a new drug in hospitals soon
the block
19-09-2005, 18:36
lol @ that leg pic where you've got your troosers round your ankles! look forward to your results!
Good Luck JBT! Are u gonna reveal what ur using for PCT then?
JumboTron9million
19-09-2005, 19:26
It's a blend of different T / free t type stuff. Nothing too different but it hasnt been released yet. I'll tell ya when it is prudent to do so eh!
I'll be using it "during" intermittently as well. Basically the boys will never be fully off line.
JBT
BengDogg
19-09-2005, 19:28
I am very intersted in this when you can say, as im having to use hgc and obviously full pct at the end, will this stuff cope with stronger gear? let us know when ya know, next cycle wont be till feb and i have nuff meds for this one anyway
I am very intersted in this when you can say, as im having to use hgc and obviously full pct at the end, will this stuff cope with stronger gear? let us know when ya know, next cycle wont be till feb and i have nuff meds for this one anyway
if it works for m1t it will work for anything, m1t is as strong as it gets (except maybe deca) imo
it sounds interesting for sure
JumboTron9million
20-09-2005, 06:04
It's nothing fancy guys...just a combo of several of the usual LHRH and free T "encouragers" but all in the same place along with some estro supression.
JBT
JumboTron9million
20-09-2005, 07:44
Tuesday 20.09.05
630 am
20g L-glutamine in water. 10g creatine.
640am - BLack coffee, sweetener, 10mg methyl-1-testosterone.
7am - Myoplex carb sense.
740am
Training 1.
Chest supported kelso row
55kg x 8
90Kg x 5
130KG - 3 x 5, 1 x 8, 1 x 11.
(timed training slightly wrong, live and learn. Traing will now be 1 hr 15 mins after a.m. M1T whenever possible)
Barbell Shrug behind back -
130 Kg - 15
170Kg - 13
DB shrugs on 2inch thick farmers ahndles - 50Kg DB's - 20.
830am - 25g simple carbs.
9am - Myoplex carb sense.
1030 am - Chicken breast, 1/2 haas avacado, 1/2 pack pea pods, handful asparagus spears, 1g calcium, 1g MSM, 1g glucosamine.
12 noon - Myoplex carb sense, 2 swigs flax oil. 10mg Methyl-1-test.
140pm - 30g L- glutamine
210pm - 2 cans tuna, 1/2 haas avacado, 1 pepper, 5 baby corn, low fat salad cream, olive oil.
350pm - 30g L-glutamine in water.
5pm - Chicken breast, corn, FF cheese.
6pm - 10mg methyl-1-testosterone.
Training 2.
Seated Mil Press from dead stop, 60 - 100s rest.
50Kg - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 4.
DB OH Flye
40lbs DB's - 12, 8.
Cambered bench, bottom 1/2 only
50 - 5
70 - 5, 5, 5, 5, 5, 5, 5, 5, 5.
40Kg - 1 x **** knows....loads.
8pm - Myoplex carb sense
840pm - Chicken breast.
12 midnight - 30g L-glut in water.
What difference would the extra 15 minutes make?
JumboTron9million
20-09-2005, 10:01
Neural drive is about 30% higher with androgens in the bloodstream. That and the psychological "grrr" really help me so far.
I haven't built up to a high dose yet so my a.m. workout was piss flat till the androgens from the morning kicked in and then i magically transformed in to an agressive powerful beasty, capable of fully 6 more reps with the same weight. Wasn't expecting anything that obivous tbh but it was like "oh...now this is suddenly really really light".
I hadn't doen shrugs behind the back in ages and I don't think I've ever done 170Kg for that many reps that easily....stopped by the pump more than anything! This is fun so far.
Psychological? Probably partly but def partly physiological to.
JBT
JumboTron9million
20-09-2005, 19:49
Bump for days edits
U like your L-Glutamine then ;)
30mg of M1T per day already!!! I guess u've not had any bad sides yet :)
JumboTron9million
21-09-2005, 08:55
OK.
Can I just point out that I feel like I did when I was 17 / 18 right now. Metallica sound like a bunch of poofs, there's nothing I want to do more than squat and ****, and this workout is brought to you by Cradle of Filth, Slayer, NION and Bantam Roosters all time classic "**** all y'all".
Wednesday 21.09.05
Day off work so late start and a little messy with orders etc but **** it.
730am - 30g L-glutamine in water, 10mg M1T.
840am - Myoplex carb sense
9am - 25g simple carbs.
Workout 1.
Lower body high rep
Cable Belt Squat, close stance, full.
100lbs - 10
150 lbs - 10
170 lbs - 12
190 lbs - 20
Straight to....
1/4 squats - 90kg - 40.
Puked, but didn't let it out my mouth.
Done.
11 am - Myoplex carb sense + chicken breast + FF cheese.
1215pm - Protein Ice (40g protein, no carbs)
130pm - 10mg M1T.
230 pm - 8 egg whites, 4 yolks, 100g FF cheese, 30g full fat cheddar, 5 cherry toms, 4 spring onions. 1g calcium, pottasium, milk thistle in from now on as well.
330pm - 20g L-glut, 10g creatine Mono.
345pm
Workout 2.
Rope handle cable row
120 lbs - 15
150lbs - 12, 12.
s/s with
Wide grip Inc Cambered bar bench, AMT - 52.5 KG -
20, 20, 20.
Wide band chins - 20.
L-glut, water.
5pm - Cheese bake, 1/2 head steamed broccolli.
7pm
CARB UP.
1 tin rice pudding
1 tin mandarin segments
2 bowls "Start" cereal with milk
9pm
730pm - 10mg M1T.
Training 3.
Arms. EZ curls / pushdowns, sets of 10- 20, 4 supersets.
10pm
1/2 tin bean soup with 1/2 can lean corned beef in it. Glu / MSM / Calcium as usual through day.
JumboTron9million
21-09-2005, 09:24
Bump for finished wkt, and also cause my signature is the greatest.
You writing up your workout between sets or what?
JumboTron9million
21-09-2005, 09:28
yeah.
I pretty much live in my gym mate. My pooter is about 6 feet away from my squat rack, 3 feet away from my fridge and not that far from my toilet :)
My life rules intensely.
lol.
JBT
PS - Did i tell ya my wife is a 6 foot 1 blonde with huge tits ?
WhooooooooooooHoooooooooooooooooooooooooo !
Why do you have FF Cheese after your workout? any special reason?
yeah.
I pretty much live in my gym mate. My pooter is about 6 feet away from my squat rack, 3 feet away from my fridge and not that far from my toilet :)
My life rules intensely.
lol.
JBT
PS - Did i tell ya my wife is a 6 foot 1 blonde with huge tits ?
WhooooooooooooHoooooooooooooooooooooooooo !
http://www.answers.com/awesome&r=67
:035:
It's a blend of different T / free t type stuff. Nothing too different but it hasnt been released yet. I'll tell ya when it is prudent to do so eh!
I'll be using it "during" intermittently as well. Basically the boys will never be fully off line.
JBT
Any more info on the types of things you might be using?
JumboTron9million
21-09-2005, 13:27
LActic,
Fat free cheese - Coz it's a good whey and casein mix that tastes yummy and it's got some calcium.
Milner,
I'll send you the product formula as soon as I can ok ? S'not out yet but will be v soon. TY for the trib , btw.
Right, Im gonna eat, watch jaws 2, then train again.
JBT
If your intrested this is the Trib JBT purchased (http://www.supplement-select.co.uk/product/asp/ProdID/1030/CtgID/1012/af/page.htm)
I have no shame.
Lol, Milner sleaze his way into your pockets too huh?
JumboTron9million
22-09-2005, 06:31
Thursday 22.09.05
630am
30g L-glut, 20g creatine, 10mg M1T.
730am
Myoplex carb sense, 25g simple carbs.
8am- Training 1.
Back a little toight this morning.
Full Squat, up and down
bar x 5
60x3
80 x 1
100 x 1
120 x 4
130 - 2
Front Squat
60Kg - 5 - TOIGHT!
Stopped to stretch lumbar / piri off a bit.
Step overs, static stretches etc- 10 minutes or so, chilled for a bit, got some work done.
9am - Myoplex carb sense.
Front Squat
60KG - 1
80Kg - 1
90Kg x 1
100Kg x 1
Front Squat negs - slow as possible
120Kg's - 1,1.
1/2 squats no lockout constant motion - 60Kg - 18.
Really ****ing tired today.
1030am - 1/2 tin bean soup, i chicken breast, 80g FF cheese, 20g full fat cheese.
1230pm - Myoplex carb sense, 10mg M1T.
140pm - 8 egg whites, 4 yolks, FF cheese, full fat cheese, cherry toms.
430pm - Myoplex carb sense.
445pm
Training 2.
Cambered Bar Bench
80 x 5, 5, 5, 5, 5, 5, 5.
7pm
Myoplex carb sense.
Training 3.
Mil Press
55 Kg - 5 x 5
915pm
30g L-lut, 20g creatine, 10mg M1T.
10pm
Beef, vegetables.
I see you don't take any sugars with your creatine,which is supposed to help with uptake of mono.Is it Creatine mono that your taking ?
Does the L-glut help with uptake of mono ?
JumboTron9million
22-09-2005, 09:09
Narc,
I'd take carbs with the creatine if I had enough carbs to spare but I don't.
That M1T's affecting your eyes mate!!
I think you need more carbs mate,you seem to be halucinating,i'm NJ not Narc. :064:
Only joking JBT,that seriously is low carb.
JumboTron9million
22-09-2005, 17:39
OK,
just mil presses to go, bump for review of today so far.
JumboTron9million
22-09-2005, 18:32
pic from today...BW up 3Kg despite alleged caloric deficit...lol. Bloat.
http://x4.putfile.com/9/26413305362.jpg (http://www.putfile.com)
I also noticed 20g of creatine...seems a lot. Is the thinking that (because you cant shuttle it with glucose) its better to have more so that hopefully more will be uptaken (sp. ?)...
Tiredness is a side of M1T no?
JumboTron9million
22-09-2005, 18:42
Tricky,
Creatine is (methinks right now) best used in a "saturate then cut off" way, similar to how I'm running my androgens and everything else.
BengDogg
22-09-2005, 19:04
i agree re creatine use, i use quite high doese and then come off when it suits, the 5g method seems a bit general and consevative really, i only noticed gains when ibegan taking bigger doses
coolio, i bought a tub of M1t aaaaaages ago before it went illegal and never used it so i'll be watching with interest
JumboTron9million
23-09-2005, 06:44
BW now up to 102Kg in the a.m., post shit, pre-food.
Vascualrity in forearms / shoulders coming through a bit as well.
http://x4.putfile.com/9/26502103215.jpg (http://www.putfile.com)
JumboTron9million
23-09-2005, 07:39
Friday 23.09.05
630am - Black coffee, 10mg M1T
7am - Myoplex Carb sense
9am - BEEF, VEGGIES.
1030am - myoplex cs
1215 - chicken breast
130pm - Beef, veggies. Coffee, cream. 10mg M1T
330pm - 30g L-glut / 20g creatine in water
430 pm - 60g cashews. Fat loss stack.
550pm - 10mg M1T. Myoplex cs.
8pm - chicken breast. Fat loss stack, vits.
JumboTron9million
23-09-2005, 18:47
Bump for finished day.
JumboTron9million
24-09-2005, 06:12
Saturday 24.09.05
530am
30g L-glut, 20g creatine.
630am
60g gram whey in water, flax, 10mg M1T, topical heat, vits, iodine.
715am
TRAINING 1.
Cam Bench - 50x 5, 70 x 1, 85Kg - 5.
Kelso Shrug - 60 x 5, 100 x 3, 140Kg x 15
Par Squat - 100Kg x 5, 120Kg x 5, 140 Kg x 5,5.
Rom DL - 100Kg x 5, 130Kg - 5
Shrug - 130 Kg x 10. 170Kg x 12.
Band Chins - Purple - 12
EZ Curls - 6.
****ing hell. Sweating like a gerbil at a gay pride rally.
8am - 2 table spoons whey in water.
850am - Fat loss stack.
950pm
Chicken breast, asparagus, vits, gulp flax.
11am
Whey in water.
1pm - Chicken breast, flax, asparagus.
330 pm whey in water
530pm - whey in water
1830pm - Chicken, flax, broccolli. 10mg M1T
CV - 1 hour
2130pm - chciken, flax, broccoli. BP Stack. Vits.
10pm - Zinc.
Black Knight
24-09-2005, 07:42
Cant imagine squatting at that time in the morning-hats off to yer!
JumboTron9million
24-09-2005, 20:24
Bump for another day done.
JumboTron9million
25-09-2005, 05:47
Sunday 25.09.05
530am - L-glut + creatine in wa\ter, black coffee.
Training 1.
1 hour mod CV
640am - Whey in water, 10mg M1T, vits.
10am - Chicken, broccolli, oil.
1pm - Chicken, borccolli, oil. 10mg M1T.
140pm
Training 2.
Mil Press
20 x 5
40 x 5
50 x 3
60 x 3,3.
Light squats, mobility etc, nothing drastic.
330pm - whey in water, flax
630pm - steak, brusells sprouts. 10mg M1T
8pm
Training 3.
CV - 90 minutes
930 pm - steak, asparagus, fish oils. Vits.
JumboTron9million
25-09-2005, 20:43
bump for another day done.
Black Knight
25-09-2005, 21:11
lots of cv and no carbs-hows it feel?
JumboTron9million
26-09-2005, 06:20
Feels like I weigh 103Kg in better nick than I was at 97-98Kg so I don't give a **** how i feel....lol.
I feel like shit as you would expect mate.
JBT
JumboTron9million
26-09-2005, 07:23
Monday 26.09.05
530am - L- glut, creatine.
630am - myoplex cs, 10mg M1T, vits.
720am
Training 1.
Front Squats - 60x1,80x1, 90 x 3.
This is really light but my back is sooooo tight I called off doing any more.
Cam Bench - 50x5, 70x5, 90 x 3.
Band Chins - Purple - 10.
EZ Curls - 6.
950am - Chicken, broccolli, asparagus, flax. H/BP stack.
100pm - Chicken, asparagus, broccolli, 109mg M1T
330pm - myoplex cs
6pm - Steak, asparagus. 10mg M1T.
800pm
Training 2.
2 hours CV
1030pm - chicken, broc, vits.
Black Knight
26-09-2005, 09:06
My backs a little tight so I've ordered a new foam roller (old ones worn out and gone soft) for myofacial release-I find it helps a lot.
JumboTron9million
26-09-2005, 19:03
bump for another day done.
JumboTron9million
27-09-2005, 07:06
Tuesday 27.09.05
530am
L - glut in water.
8am - whey in water, 10mg M1T
10am - protein ice
1215pm - Chicken, brussells sprouts, vits.
1400 - 10mg M1T.
330pm Chicken / fine green beans
6pm - 1 x chest-eze. 10mg x M1T.
630pm
Cam Bar Bench
50x10
55x10
60x10
65 x 15 x 10
930pm - steak / fine green beans.
Done.
JBT.
JumboTron9million
27-09-2005, 18:25
bump for day done.
JumboTron9million
29-09-2005, 06:42
Wednesday 28.09.05
Chicken and veg x 4.
Whey in water x 2.
Ditched M1T, started trib at 6 tabs a day.
chest eze at 4 /day.
-------------------------------------------------------
Thursday 29.09.05
530am - 1 x coffee, 1 x chest eze.
730am - 1 chicken breast. water. 2 x trib.
Rest of day - 4 x chicken breast, 100g asparagus, 1 ltr water.
12 x aqualette. trib x 4.
Really ****ed now. Last day for sure.
JumboTron9million
30-09-2005, 07:01
Friday 30 september 05
BW 15 st 4lbs dry.
Rebound Day at last. Aim for 800 - 1,000 grams carbs and start training again. Training few movements, lots of volume.
630 am - 500ml Vanilla Yazoo, 500ml Powerade.
(carbs = 81g).
715am
TRAINING 1.
Chins, alternating wide / close grips, purple band - 10/9. 10/8 F
Kelso Shrug / rows - 100KG - 10, 10, 10.
EZ Curls - 25Kg - 10.
8am - 60g Wheat type Breakfast cereal, skim milk, yogurt, banana, coffee.
840am - Trib, vits, vitex. Milk thistle, hawthorn, PHD PCT product.
1230pm - 4 slices pizza. 3 plates pasta + tom sauce.
230pm - 2 low fat creme caramels, 2 low fat mini trifles, trib, ag castus, vits.
3pm - Chicken and rice Asda "good for you" ready meal
4pm - Coffee.
425pm
Training 2.
Cam Bar Bench - 70Kg - 15,15,15.
Squat - 60Kg x 1, 80Kg x 1, 100KG x 3, 100 Kg x 5, 100Kg x 5.
Abs / low back / GHGR's - 10 minutes worth.
Evening-
Haggis, chips, assorted shite.
Black Knight
30-09-2005, 09:21
Probably a dumb question but its never stopped me before(!), what does 'chest eze' do for you?
PikeKing
30-09-2005, 09:38
has epherdine in it doesnt it? or something similar
You're going from **** all carbs to a kilo of them, is that wise?
JumboTron9million
30-09-2005, 10:00
Narc,
Yeah boss, tis only for a day. Reset leptin levels completely, get thyroid level screaming along, allow me to train whole body today quite easily which will set me growing for the next phase which starts on Tuesday.
Chest-eze has theoprilyne, caffeine and ephedrine. Boosts metabolic rate and supresses appetite.
JBT
Chesteeze rules! I love taking a couple as a bit of a boost before a session.
JumboTron9million
01-10-2005, 11:53
01.09.05
7am - whey, oats, nuts, raisins.
1pm - Tuna, rice, veg.
off to edinburgh tonight. Back tuesday for next phase.
JumboTron9million
04-10-2005, 07:41
Tuesday 04.10.05
515am
40g whey, 40g oats,20g raisins in water. coffee.
845am
Trib (http://www.supplement-select.co.uk/category.asp?CtgID=1012), Agnus Castus
Chicken, asparagus, 125g Uncle Bens Rice.
Fruit Tea.
10 am - 2 x Chest-Eze, coffee.
1120am
Training 1. PUSH.
Cam Bar Bench - 75Kg's - 12, 12, 12, 15.
DB Incline flye, neutral grip -45's - 20, 15, 13.
10Kg Laterals s/s with 55lb pushdowns
4 x soft max each, no rest.
1pm - Chicken, asparagus, 125g Uncle Bens Rice. Trib, Agnus Castus
415pm - Chicken, Brussel sprouts
6pm - 1 x Chest-Eze, fruit tea.
Training 2.
Cam bar bench - 40Kg - 50, 50, 50, 50, 50.
Done.
615pm - Chicken, Veg, 125g UB's rice. Trib, Agnus, vits, calcium.
10pm - zinc.
JumboTron9million
05-10-2005, 12:58
Wed 05/10/05
7am - whey, oat crunchies, s/s milk, vits, trib, agnus.
930am - lean beef, 2 rice cakes, ketchup.
1130 - Protein Ice.
1150 - Chicken, 125g UB's rice, trib, 2 x chest-eze, diet blue charge.
115pm
TRAINING - PULL
Close pronated chins alt with wide pronated chins
Green band - 10/10
Purple band - 10/10 , 10.
Kelso shrug / Row - 110 Kg - 10,10,10.
3pm - Chicken, 125 UB's rice.
515pm - TRAINING
1 arm kneeling cable row - 55lbs - 8/8 , 8/8.
DB Curls - 40's - 2 sets max / arm, no rest.
PM - Chicken, veg. Trib.
Cam bar bench - 40Kg - 50, 50, 50, 50, 50.
Ouch for DOMS?
Also, whats a Protein Ice? A whey strawberry Mivi?
Cam bar bench - 40Kg - 50, 50, 50, 50, 50.
Ouch for DOMS?
fook
can i ask why you put yourself through that?
JumboTron9million
06-10-2005, 15:34
Coz des3-IGF1 is activated by lactic acid but only has a very short 1/2 life (couple of minutes). It's about 1,000 times more anabolic than IGF1, good shit. Doing a 2nd wkout like this floods already "ready" tissue with des3IGF1, and then ya grow more.
That's the theory anyway.
JBT
theory yes, but does it work?
JumboTron9million
06-10-2005, 15:45
well gee wizz why don't I try it and then we can all find out.
Pfffffft.
I am the walking lab.
JBT
Yes we've all seen that pic of you smuggling test tubes.
http://x4.putfile.com/9/27023514571.jpg
Where could it be?
Lol, yeah fair enough i must admit i admire your spirit of adventure, sure as **** wouldn't get me doing that, even if it was proven
JumboTron9million
06-10-2005, 16:03
Y not ?
Doesn't hurt THAT much. Anyway, I'm keeping it to pecs and biceps only and we shall see if they grow significantly more than other bits - not overly scientific but fair enough. The shitty thing is that if it works I'll have to do it for legs.
JBT
I despise reps, they are the devil, my GPP is so bad i get tired just eating, the idea of doing that with squats is making me feel queasy just thinking about it
JumboTron9million
06-10-2005, 16:21
Narc,
tbh I agree mate I hate repping but if it is what it takes so be it.
Todays journal....
Eats.
5am - oat crunch, milk, whey, coffee.
730am, 930am / 1pm - chciken, or beef, 125g UB's rice.
8pm
TRAINING
Quads.
Leg extension - 8 x 15 - 20.
Squat - 55 x 5, 102.5 x 12.
Late PM - cheat meal from chipper!
-----------------------------------
JumboTron9million
07-10-2005, 07:01
07.10.05
740am
TRAINING
Hams, low back, calves.
45 degree Back extension - 12.
Stretching etc - lots.
GM's Oly style
62.5Kg - 12
70KG - 12, 12.
GHGR - 3 x max.
11am - rice, beef.
1230pm
Training 2. PUSH.
Cam Bar Bench - 80 Kg's - 10, 8.
10Kg Laterals s/s with 55lb pushdowns
4 x soft max each, no rest.
3pm
rice, beef.
5pm
Training 3.
Straight bar bench - 50Kg - 40, 2 mins rest, 25.
645pm
Training 4.
Straight bar bench - 40Kg - 67, 60, 46, 40, 30, 30
JumboTron9million
07-10-2005, 18:16
Bizzumpa
Awesome training, wish I lived in a gym lol. Not much eating going down though.
JumboTron9million
08-10-2005, 09:09
Sat
7am - Whey in water. Some all-bran
930am
Close pronated chins -purple band - 3 x 12
Wide chins - green - 20,12.
Couple other eats, pizza at night, start depletion tomorrow.
JBT.
-------------
JumboTron9million
09-10-2005, 12:57
Sunday 09.10.05
730am
L-glut in flat diet coke.
750am - 2 x chest-eze, coffee.
815am - vits, fish oils, MSM, ALCAR/GT/BCAA/Fenu, 2 trib, 3 tablespoons whey in water.
1130am - 5 slices beef.
2pm - Tin tuna, vits, fish oils, MSM, ALCAR/GT/BCAA/Fenu, 2 trib.
3pm - Low int CV - 90 minutes.
6pm - cod portion, 1 cabbage, 1 carrot, butter, stilton.
745pm - Bed.
JumboTron9million
10-10-2005, 07:27
Monday 10.10.05
615am - L-glut in flat diet coke.
635am - 3 tablespoons whey in water, coffee.
7am - vits, fish oils, MSM, ALCAR/GT/BCAA/Fenu, 2 trib, taurine.
830am
Low Int CV - 40 minutes.
930am
Chicken / cabbage
1130am
Chicken / sprouts
1230pm
Training
Leg extnsions - 4 sets.
Par Squats - 130Kg - 3 x 3.
low int CV - 30 mins
240pm
Chicken, sprouts.
540pm
Asparagus, chicken
6pm - cod portion, 1 cabbage, 1 carrot, butter, stilton.
745pm - Bed.
:fart:
All those reps on bench must be killing you!! Will be good to see what sort of gains you get though. What sort of 1RM or 3RM would you normally do for bench? Also, what is a cam bar?
JumboTron9million
10-10-2005, 13:32
Cam bar = cambered bar, increases the range of motion by about 3 inches.
cambered bar;
http://www.newyorkbarbells.com/im0022camb.gif
so you can;
http://www.newyorkbarbells.com/im-0022c1-ani.gif
and;
http://www.newyorkbarbells.com/im-0022c-ani.gif
JumboTron9million
11-10-2005, 14:54
Tues 11 october
7am - L -glut
8am - 3 spoons whey in water, vits, trib, 2 x chest-eze.
11am - 3 spoons whey in water
1pm - Chicken, broccoli, trib.
330pm - Chicken, broccoli, 2 x chest-eze.
6pm - TRAINING
OL style GM's - 50Kg x 8, 80Kg x 8, 90Kg - 8.
GHGR's -
Ah yeah, nice one Narc :)
JumboTron9million
12-10-2005, 18:07
Day of some carbs. Few portions barley + veg soup, 1 bowl oats, rpotien ice, whey, crackers, stilton. About 2,100 kclas so not a refeed but mentally a nice breaK.
Training - bench - 80Kg 8 x 5, paused.
Cable row - stack - 4 x 8.
Machine OHP - stack - 8,8,5,5.
Machine pulldon - stack - 8,8,6,6.
Done. Back to lowcarb death tomorrow, refeed and lower body training on saturday.
JBT
Good work dude,this is is very impressive
JumboTron9million
13-10-2005, 06:29
Thursday 13th October
530am
Coffee, 3 scoops whey in water.
Rest of day - beef + sprouts x 4.
No training.
JumboTron9million
14-10-2005, 07:08
Friday 14th October
6am - coffee
630 am - 4 chicken legs, no skin. Diet Irn Bru
7am - Training - arms!
Pushdowns - 7 sets
Cable curl - 7 sets
Band pulldown / apprt - 1 set
TB band curl - 1 set.
Rest of day - 3 x chicken + veg.
8pm
REFEED BEGINS
4 bowls white rice, slice cheesecake.
10pm - Bowl all bran
Bed.
JumboTron9million
15-10-2005, 07:57
Sat 15th October
630am
Pint low fat yogurt, coffee.
830am
TRAINING
Squat
20 x 5
40 x 3
50 x 3
70 x 3
80 x 2
90 x 1
100 x 1
110 x 1
120 x 1
130 x 1
140 x 1
All deliberately nice and slow. Volume workout later at the gay gym.
Midday - Tuna sarnie, piece shortbred.
230pm (out for lunch)
coffee, calimari starter, pollo valdostana main.
6pm - 1 x red bull, 2 x chest-eze
620pm - TRAINING 2.
leg press - 160Kg - 3 x 6
Seated leg curl 35Kg - 3 x 8
Full raw squat - 100Kg - 12 x 1, 30s rests.
Romainian DL - 130KG - 2 x 6
Front squat 60Kg x 5
Lying leg curl - 40Kg - 3 x 8
Seated calve - stack - 2 x 12
Standing calve - drop set, 4 drops down to BW, max rep each one.
Leg Ext drop set - same as above down to 5KG per leg.
Sissy squat - empty smith bar - 20 reps.
745pm - protein shake, 50g pro, 50g carbs.
9pm - 2 tins tuna, 1 tin chicken soup.
JBT
JumboTron9million
16-10-2005, 06:41
Sun 16th October
715 am
L-glut, 20g in cool fruit tea.
cup coffee.
745am - piece of cod, 100g steamed asparagus.
820am TRAINING
Rear delt machine - 3 sets 12
s/s
Bicep machine - 3 sets 12
DB rear delts - 3 sets
s/s
Seated DB curls - 3 sets
1015am - cod.
1050am - 1 x chicken breast.
330pm - 1 x chicken breast.
4pm TRAINING
Lateral raises - 10Kg 3 x 12
s/s
Triceps extensions - 12.5KG 3 x 12
Stairmaster - lvl3 - 22 minutes
545pm - chicken breast
630pm - 2 cod portions, 1/2 cabbage
the block
16-10-2005, 13:51
why were you drinking flat diet coke?
JumboTron9million
17-10-2005, 04:50
why were you drinking flat diet coke?
I love it :)
lol.
Monday 17th October
530am - 20g L-glut in water.
830am - 2 chicken breasts, courgettes, 10g L-glut.
930am - TRAINING
Smith Shrugs - 90Kg - 3 x 15
s/s with
Lower back machine - some - 3 x 15
CV - Stairmaster - level 4 - 20 minutes.
1050am - chicken breast, courgettes, 10g L-glut.
1230pm - 1/2 chicken breast.
110pm - Stairmaster - lvl4 - 20 minutes.
210pm - 1 diet coke, 1 cod portion, 100g beetroot.
Sat 15th October
Leg press - 160Kg - 3 x 6
Seated leg curl 35Kg - 3 x 8
Full raw squat - 100Kg - 12 x 1, 30s rests.
Romainian DL - 130KG - 2 x 6
Front squat 60Kg x 5
Lying leg curl - 40Kg - 3 x 8
Seated calve - stack - 2 x 12
Standing calve - drop set, 4 drops down to BW, max rep each one.
Leg Ext drop set - same as above down to 5KG per leg.
Sissy squat - empty smith bar - 20 reps.
JBT
What's this all about then?
JumboTron9million
17-10-2005, 11:54
Narc,
Been looking at hormonal stuff a lot lately, and am looking at having 2 types of workouts - big horrible volume ones in the presence of kcal excess during refeeds and small ones that don't have much impact on low carb days. I can't do a huge volume of squats so I am using loads of different (and dare I say fun? ) movements instead / as well as.
This way localised igf1 etc are all stimulated nice and often but the overall "urggghhhhh" is spread over the week and focused around high carb days. Hoping that this in conjunction with starting CV will tip the balance in favour of holding some more muscle as I'm getting leaner now.
Quite enjoying the week so far, weight is doing funny things but should settle soon.
JBT.
OK,
2 week Hypertrophy phase. No holds barred here is everything, photos included etc ...let's seee what can really be done in 14 days. Start pics
So what did you gain after the two weeks, I've checked through your journal but can't see where you comment on your findings after 14 days?
Or did you decide to continue for a little bit longer/forever!!??
JumboTron9million
18-10-2005, 06:10
Pretty much Hallsy.
I'll get some pics up from couple weeks back....here's some comparisons between the start and 2 weeks later...
http://x2.putfile.com/10/29001155442.jpg (http://www.putfile.com)
http://x2.putfile.com/10/29001211945.jpg (http://www.putfile.com)
And here's from August to October this year....
http://x2.putfile.com/10/29001295843-thumb.jpg (http://putfile.com/pic.php?pic=10/29001295843.jpg&s=x2)
JBT
JumboTron9million
18-10-2005, 17:57
Nothing but chicken, 6 egg whites and a pound of sprouts today. 30g L-glut in a.m.
Moved 1/2 of wednesdays workout forward a day as im too busy with work on wednesday to do it all then. Really ****ing tired right now. Forgot to write up a.m. workout...
TRAINING 1
Seated ham curl - 3 sets
s/s
Standing calve - 3 sets
Stairmaster - 10 minutes lvl 5
TRAINING 2, 6pm
Tuesday 18/10/05
Cambered bench - 60Kg - 70 reps, rest pause.
Cam bar bent row - 60Kg - 15,15,15.
Chicken breast.
9pm - cheat meal - chipper, didn't really enjoy and guts did not thank me for it.
Definately looking leaner, is that what you were aiming for? Has your weight gone down much or stayed the same?
JumboTron9million
19-10-2005, 06:28
Wednesday 19/10/05
Higher carb / upper body volume day.
645am - 10g L-glut in water
8am - 1/2 tin rice pudding.
1030am - protein / carb drink, 25g pro, 25g carbs.
1030am TRAINING 1
Machine OHP - 4 x 12-8
s/s
Dual lever pulldown - 4 x 12
Hammer type seated plate loaded press - 3 x 12,8,8
s/s
Leverage Row - 4 x 10
Laterals 4 x 10
s/s
V handle pushdowns - 4 x max
Hammer type seated plate loaded press - drop set from 3 plates per side down to 30Kg total weight, 5 KG off at a time.
V handle pushdown - Drop set from 50KG down to 15Kg, 3 drops.
1115am - Protein / carb drink, 25g protein, 25g carbs.
Ok, so I'll be honest, i checked out lil ole me in the changing rooms aferwards and shit, I look like a miniature Bodybuilder....lol.
12 noon - 3 chicken goujons, water. Cup coffee with sugar.
1330 - cofee
320pm - TRAINING 2
rear delt machine 4 x 12
s/s
DB Shrug 4 x 10
Behind back upright row - 20Kg x 20+
4pm - 3 chicken goujons, water
8pm - 100g prawns, veg, rice, little curry sauce!
You are leaning out mate, and putting yourself through the grinder an all by the sounds of it. Fair play for being GuineaPigTron9million.
Ok, so I'll be honest, i checked out lil ole me in the changing rooms aferwards and shit, I look like a miniature Bodybuilder....lol.
hehehehehe, what you weighing now?
JumboTron9million
19-10-2005, 11:44
Thanks Tricky, I'm really enjoying it.
Hallsy - Bodyweight has changed by about 4 lbs down. Reckon I've lost about 6-7 lbs of fat and stuck on 2-3 of LBM.
JBT
PS - ASDA own brand diet vanilla coke, flat and ice cold, is gods gift to man at just 44p a litre.
JumboTron9million
19-10-2005, 15:10
Just under 15 s**** the now, bout 14st 12 i reckon maybe 14st 11
JumboTron9million
20-10-2005, 05:00
Thursday 20/10/05
6am - 3 chicken fillets, 2 coffee's, diet red bull.
930am - 1 chicken fillet
1030am TRAINING
Stairmaster - 19mins lvl 5, 6 mins lvl 6.
11am - 2 chicken fillets
1pm - 5 egg whites, 1 yolk, dollop tom ketchup.
4pm - 2 chicken fillets
830pm - WW f/f cheese, 1 slice bread (was too dizzy).
Thursday 20/10/05
6am - 3 chicken fillets, 2 coffee's, diet red bull.
Struggling to wake up in the morning?
JumboTron9million
20-10-2005, 13:05
Naw mate, caffeine is my only appetite suppressant / stimulant this week, woke up hungry :)
Back to eph/caff/theophylline + alcar / BCAA / green tea next week.
JBT.
chicken breasts, asparagus, your diet must be setting you back a fair old bit mate?
JumboTron9million
20-10-2005, 16:03
Bulk frozen breasts are about £4 / kg. Asparagus is £1.50 a 100g box, which is usually 2 servings. Rest of the veggies are very cheap and when I eat "steak" it's ASDA Smart Price qucik cook frying steak ya know!
Yeah it adds up but it ain't too bad and although I'm by no means rich I can surely afford chicken breasts and veggies :) Prolly about £4 - £4.50 / day on food - less than most students spend on beer eh!
JBT
JumboTron9million
22-10-2005, 07:43
Friday 21.10.05
No training.
Food - 450g chicken, 1lb brussels sprouts. 1 x diet coke, 2 x coffee, lots of water.
JumboTron9million
22-10-2005, 07:46
Sat 22.10.05
Higher carb and legs volume...
730am - 1 x tin rice pudding, cofee with sugar. 2 pints water.
2 tins soup, 1 tin fruit cocktail.
chicken sarnie
venison burger, roll
250g pasta, red sauce.
630pm
1 x red bull
1 x chest-eze
TRAINING
wmups
5 mins stairmaster
leg extension, leg curl, back extension
Squat
60 x 3
80 x 1
100 x 1
110 x 8 x 1
Wide 1/2 squat
60 x 2
100 x 1
120 x 1
130 x 1
Fr Squat
60 x 5
70 x 3
Rom DL from knee
60 x 5
100 x 5
120 x 5
140 x 5
160 x 3
180 x 1
Leg press
50 x 6
100 x 6
150 x 2
170 x 3 x 6
Seatd leg curl
stack -1 - 5
35 x 8
40 x 8
Seated calve
stack - 2 x 15
1/2 stack - 40 or so
Machine leg press
90Kg - 100 reps.
8pm - drink - 50g protein, 50g carbs
815pm - powerde carb drink
JumboTron9million
23-10-2005, 19:56
long sleep!
Sunday 23.10.05
10am
170g chiken, diet irn bru, 2 x chest-eze
12 noon - 150g chicken, 1/2 head broccolli
2pm - 1 x chest eze
5pm - 2 mackeral fillets, 1/2 head broccoli, 1 x chest-eze
7pm
TRAINING
Skullcrushers - 12.5Kg DB's - 3 x 15
s/s
Latral raises - 12.5Kg - 3 x 8-12
Rear delt machine - 35Kg x 12,12 45kg x 9
s/s
EZ curls - 40Kg - 6,6,6
Kneeling Cable curls - 1 x 10
s/s
V handle Tri pushdowns - 35KG - 1 x 30
9pm
Whey in water.
100 reps leg press... Nasty. I tried some of your AMT shit with squats the other day; had just 60kg on the bar and did that for 20 reps without locking out and it's just foul. You dropped that now?
JumboTron9million
24-10-2005, 04:57
Ian,
the smith squats last week and the leg press this week were AMT style.
jbt
JumboTron9million
24-10-2005, 07:30
Monday 24.10.05
515am - coffee
6am - 140g chicken (3 fillets) , vanilla diet coke, 1 x chest-eze.
9am - 6 egg whites, 1 yolk. Coffee
930am - TRAINING
Starimaster - 5 mins lvl 5.
Smith Shrugs - 100 Kg - 4 x 15
s/s with
45 degree Back extension - BW - 4 x 12-15
smith rear shrug / pull - 60KG - 4 x max
Smith rear shrug - 80Kg - 2 x 15-20
CV
Hand Bike - lvl 4, 5 mins.
Stairmaster - level 5 - 10 minutes, Level 10 4 minutes.
12 noon - 100g chicken.
1pm - 1 x chest-eze, 1/2 boiled cabbage.
rest of day - chicken / cabbage x 2.
JumboTron9million
25-10-2005, 07:52
Tuesday 25.10.05
8am - 2 mackeral fillets, diet Irn Bru, 1 x chest-eze
1030am - chicken fillets x 3, 3 beetroot slices.
1215pm - 1 x chest-eze, 45 mins LI CV (bike)
115pm - 3 x chicken fillets
430pm - 4 egg whites 1 yolk.
8pm
START REFEED FOR TOMORROWS WORKOUT.
1 bowl lentil soup, 1 bowl pea soup, 3 slices bread.
jbt
JumboTron9million
26-10-2005, 06:00
Wednesday 26.10.05
530am - coffee, 500g low fat greek style yogurt.
8am - 1 x red bull, 2 x chest-eze.
815am - shake - 50g protein, 50g carbs.
830am
TRAINING
1030am TRAINING 1
Dual link incline chest - stack - 6,8,7.
Hammer press, hands on lever arm not handles
50Kg - 6,6,6,5
Straight to
30Kg - 15/12 rest pause
Straight to
BB incline press to throat - 20Kg - 30/20 rest pause.
DB OH Flye - 12.5Kg - 4 x max
Machine OHP - 4 x max
V handle pushdowns - 4 sets / a drop set at end.
1010am - shake 50g carbs, 50g protein.
130pm - shake 50g carbs, 50g protein.
140pm
TRAINING 2
1 arm seated lever row - worked up to 65kg / arm, 3 sets of 8 / side.
2 arm seated lever row - 45Kg / side - 2 sets 15-20 ??
Pulldown - 4 sets.
4pm - 6 egg hites, 1 yolk.
7pm - cheat meal, chip shop, only ate half, not hungry.
i take it you've ditched the 300 DL goal through this mate?
JumboTron9million
26-10-2005, 13:58
Basically yeah.
If I keep going ok and don't get any injuries it might happen by default but I'm gonna be ickle and rpetty for a while i think. Soz to disappoint :(
Turned to the Dark Side... :018:
JumboTron9million
26-10-2005, 21:18
Quads week 5...better photos soon! Bodyweight is now down to 14 stone 7 at lightest.
http://x10.putfile.com/10/29816174979.jpg (http://www.putfile.com)
Big ass quads mofo
You're going to be lighter than me soon!!!!
JumboTron9million
27-10-2005, 07:34
Thursday 27.10.05
645am - 3 slices ham.
TRAINING
845am - CV - 30 mins stairmaster LVL 7.
1030am - 100g chicken
200pm - 100g chicken
5pm - 100g turkey steak, 300g sprouts.
745pm -120g chicken, green salad, dressing.
JumboTron9million
28-10-2005, 08:56
Friday 28.10.05
6am - 4 slices ham
9am - TRAINING
15 mins stairmaster lvl 7, 8 minutes hand bike.
950am - 100g WW fat free cheese.
That looks like about 700cals yesterday!?!?!?!
PikeKing
28-10-2005, 09:53
That looks like about 700cals yesterday!?!?!?!
thats more than i eat!
JumboTron9million
28-10-2005, 09:55
Close.
900 is my "ceiling" on low kcal days this week (yesterday and today). I make yesterdays to be 888kcals with 150g protein. Saturday will be closer to 2500 kcals but will also involve a shit load of leg training.
Not to put too fine a point on it but don't beleive the hype about BMR slow down on low kcals UNLESS you keep kcals low all the time. Reaction to low kcals takes time...days not hours.
Also, as long as your training hard it is very hard to lose muscle mass. I recokon most guys who "lose muscle" when they diet are actually just not aware of how little muscle they had to begin with / mistook some fat / water for muscle etc.
JBT
Cool, must be hell though.
I recokon most guys who "lose muscle" when they diet are actually just not aware of how little muscle they had to begin with / mistook some fat / water for muscle etc.
JBT
Hehe true indeed,you wouldnt have thought that when you was carrying all that 120kg+ around,that you goin need to drop below 90kg to get ripped.
uk machine
28-10-2005, 11:15
Hehe true indeed,you wouldnt have thought that when you was carrying all that 120kg+ around,that you goin need to drop below 90kg to get ripped.
sounds like me :D
i gotta cut properly one day :confused:
Also, as long as your training hard it is very hard to lose muscle mass. I recokon most guys who "lose muscle" when they diet are actually just not aware of how little muscle they had to begin with / mistook some fat / water for muscle etc.
JBT
Definately true...when i last cut, (after muscle wars as it goes) I was 13'8 or so...i thought id only have to cut down to 13' to be lean. Bollocks. I was like 12'5 before you could even see any abs when i squeezed 'em!
JumboTron9million
28-10-2005, 13:07
Narc,
S'not fun but it isn't hard, just a mindset really.
IP - I had a fair idea...lol.
UK-M - get to it mate, it ain't hard.
JBT
I'm gonna eat til 2006, then start cutting again in Jan. Probably got a reasonably similar physique to how you did before you started cutting but think I'll stop around the 100kg mark. I'm not bothered about abs or stuff like that, I just want to be a bit healthier (and to make chin ups easier...). Reckon I might take it slower than you though as I'd be gutted about dropping any of my already crap strength.
Don't suppose you want to post up how say, a 2 week period would look kcal wise? Interested to know how long the depletions last and how often and how big the refeeds are, if you have any links to research RE " Reaction to low kcals takes time...days not hours." feel free to post them too :044:
JumboTron9million
29-10-2005, 06:56
Narc,
Sure.
Just now Sun / Mon / Tues are low kcal, Wednesday is higher by 1,000 to 1,200 kcals, mostly from extra carbs but usually a junk meal creeps in to.
Thurs and Fri are low kcal, Sat is higher by 2-3,000 - mostly from carbs with some junk if I want it. If I'm training in the morning of a refeed day then I'll start my refeed the last meal in the evening to give me a chance to store some glycogen. As saturday is the volume lower body day I feel free to have lots of high GI simple carbs and reckon this nutreint "flood" just goes to glycogen whilst aiding anabolism anyway so no damage done really.
JBT
Sweet, cheers for that. I can see the appeal in trying to make dieting as fast as possible.
JumboTron9million
29-10-2005, 09:09
Aye!
Saturday 29.10.05
7am - 1 x ff yoghurt, 1/2 tin custard
8am - Shake - 50g pro, 50g carbs
Training 1.
Squat
60 x 3, 100 x 1, 120 x 1,1,1,1,1,1.
Pin squat from par - 60 x 1, 100 x 1, 130 x 1
10am - 500ml chocolate milk.
Rest of day
1/2 ptack gnocchi with red sauce
Shake - 50g pro, 50g carbs,
TRAINING 2
Warmups
leg extension, leg curl, 3 x 10 each.
Leg Press -100Kg - 10 x 10, slow, no lockout.
Hack - 40 - 4 x 8, as above.
Seated Leg curl
55KG - 8
Stack - 5 + 3 forced reps + 2 neg --> Drop set + partials at 40Kg
Machine leg press - 120Kg - AMT's / partials x ??? (2 minutes duration).
Seated calve - stack / 90Kg / 60Kg / 30Kg drop set all to failure.
745pm - 1 baked potato, 1/2 tin lean corned beef, small tin baked beans, slice FF cheese.
JBT
JumboTron9million
30-10-2005, 10:02
Sunday 30.10.05
830am - shake, 25g pro, 25g crabs
10am - TRAINING
Seated DB curl - 12.5Kg - 5 x 10
s/s
Single arm extension behind head - 12.5Kg - 5 x 10
Cable Curl - 3 x 10-15
s/s
V-handle Pushdown - 4 x 10-15
Arms overhead cable curl 5 x 10 - 15
s/s
1 arm tricep pushdown - 5 x 10-15
1045am - Shake 25g carbs, 25g pro
JumboTron9million
01-11-2005, 04:51
Monday 31.10.05
Food - 1 pack chicken, 6 egg white, 2 yolks, 1/2 tin lean corned beef, veggies.
Training - am
Traps (DB shrugs).
pm - 40 minutes various cardio.
JBT.
JumboTron9million
01-11-2005, 05:56
Note : Cradle of Filth's cover of Iron Maidens "Fear of the dark" is AMAZING!
Tuesday 01.11.05
6am - 1/2 small tin lean corned beef.
625 am
TRAINING
20 min LI CV (bike)
9am - shake - 25g pro, 25g carbs
TRAINING
Leg extension - 8 x 10
s/s
Seated leg curl - 8 x 10
Mid-range squats, slow tempo - 40Kg - 30 rest pause.
945am - shake , 25g pro, 25g carbs.
11am - 3 egg whites, 1 yolk, 1.5 rashers turkey bacon, 2 slices ham.
1pm
TRAINING
Calve raise -
100 x 10
150 x 8
200 x 8
300 x 8
350 x 8
400 x 8
Smith calve raise - 100lbs - 20,20,20,20,20,25
Seated calve - 200 - 10,20,28,25.
315pm - 3 slices WW f/f cheese, 3 slices ham.
hehe Cradle Of Filth are funny! Did you hear about that kid who got nicked and fined last week for wearing a COF "Jesus is a cnut" tee shirt!!?
Whats the world coming to/...eeeeh when i were a lad etc. etc.
JumboTron9million
01-11-2005, 15:57
Aye ... sure it happens all the time.
Comparison pics, 1 month in....
http://x11.putfile.com/11/30410555675-thumb.jpg (http://putfile.com/pic.php?pic=11/30410555675.jpg&s=x11)
Woh, wtf is up with all that calf work after only a few machine bits and light squats for thighs?
JumboTron9million
01-11-2005, 16:08
Ian,
Wasn't due to train quads today at all mate, just calves / poss hams and CV but felt fresh and fancied doing some extra leg work so did.
The wednesday upper bod and Saturday leg workout are the "big" workouts. Everything else is pretty weak stuff but on 3rd day of zero carbs, I'll just be happy with it - built up some good amounts of lactate, knocked off some kcals and increased volume - nothing negative in that.
JBT
Ah right, I just assumed it was a general leg day; I don't always understand the reasoning behind some of your workouts.
PS Looking lean mate!
PikeKing
01-11-2005, 20:59
someones going to be walking funny tomorrow
JumboTron9million
02-11-2005, 05:56
PK,
I'm ok so far...but first time I trained calves (few weeks back?) I was crippled for 4-5 days.
Ian,
It's just 2 big workouts a week, then 1 or 2 bodyparts at a time on other days. Workouts are geared up for either volume / work done / lactate or load / RPE so I either do a lot of easy work with little rest, supersets etc or a little heavy / hard work. For example my last trap workout was just 3 sets heavy DB shrugs to failure. The one before that was 3 different types of shrugs, plus rear upright rows, for lots of "easy" sets each with lighter weights. So across a month most things will get trained 8 times, sometimes with load, sometimes with volume, sometimes with both.
JBT
OK, get ya. Just a couple more things I wasn't sure about...
1) You've been doing a lot of machine/isolation work, though one of the first thing newbies always get told is to ditch them and go for the compounds. Just wondering why you include them? Extra volume with less CNS stress I'd guess, but I was just wondering if that was as effective as just doing less exercises but harder ones, i.e. instead of your 8x10 supersets of leg curls and extensions, doing 8x10 back squats with something easy like 60kg on the bar? That little load shouldn't be too much stress I wouldn't have thought but it's a big compound exercise instead of the isolations?
2) Training to failure in some exercises - another thing that newbies are told not to do. If you're doing less compounds to reduce cns strain (which you might not be, that was just my guess) then isn't this counter-productive? Why not high rep deadlifts or hang cleans?
(Not trying to be argumentative - just interested in reasoning behind a different style of training).
Cheers,
I
JumboTron9million
02-11-2005, 16:22
Wed 2.11.05
Training 1
machine chest, hand son levers
60Kg - 6,6,6.
40Kg - 5 x 10.
Push press - 60 x 3, 70 x 1, 80 x 1
Close grip 1/2 press - 60 x 3, 80 x 3, 100 x 1, 60 x 3 x 10
extension behind head - 15Kg - 3 x 6 / side, 10Kg - 4 x 10 / side.
Pushdowns - 5 x 12
s/s
Cable front raise - 5 x 12
Training 2.
1 arm lever row - 60Kg x 6 / side, 70KG x 6 / side.
Lever row - 40Kg - 3 x 10.
Chins - 4 x 10
EZ curls - 50Kg - 8,8.
Eats - carb fest, mental!
JumboTron9million
03-11-2005, 10:27
Thursday 03.11.05
6am - 3 slcies ham.
830am - 3 egg whites, 3 rashers turkey bacon.
12 noon - turkey and sprouts, rice.
3pm - protein bar.
8pm - turkey or egg whites + veg.
JumboTron9million
03-11-2005, 17:06
"OK, get ya. Just a couple more things I wasn't sure about...
1) You've been doing a lot of machine/isolation work, though one of the first thing newbies always get told is to ditch them and go for the compounds. Just wondering why you include them? Extra volume with less CNS stress I'd guess, but I was just wondering if that was as effective as just doing less exercises but harder ones, i.e. instead of your 8x10 supersets of leg curls and extensions, doing 8x10 back squats with something easy like 60kg on the bar? That little load shouldn't be too much stress I wouldn't have thought but it's a big compound exercise instead of the isolations?"
Would probably defeat the purpose as I'd be ****ed after doing 8 x 10 squats with any load :) Cool thing with the "little" exericises is I can do em with no carbs really easily. There enough to hold / build some muscle and I never get that "drained" feeling even on 900 kcals. If I could do i, I'd squat etc but I know I can't.
"2) Training to failure in some exercises - another thing that newbies are told not to do. If you're doing less compounds to reduce cns strain (which you might not be, that was just my guess) then isn't this counter-productive? Why not high rep deadlifts or hang cleans?"
Cause I can do 20 sets to failure of 3 small exercises and feel fine but one tough set of deads and I'm ****ed for days. lol. I'm basically not tough enough to diet hard and train hard at the same time :)
Anyways, here's 2 pics of my leg extension ridden quads....lol.
http://x11.putfile.com/11/30612060328.jpg (http://www.putfile.com)
http://www.uk-muscle.com/ukmuscle/accounts/userpics/1705.jpg
Cool, thanks. 900cals! That's just evil, don't think I'll be able to diet that hardcore. Results are speaking for themselves though mate, well in.
JumboTron9million
05-11-2005, 10:54
Sat 5th November 05
630am
20g L-glut, 10g BCAA
830am
Bowl muesli, seki skim milk
TRAINING
Rom DL from knee height
60x 5, 100 x 5, 140 x 5, 180 x 3, 200 x 2, 220 x 3, 260 x 1
Straight to
Rom DL - 140 - 5
Straight to
OL style GM - 60KG - 3 x 10.
Seated leg curl - stack x 6, then triple drop.
Shake - 50g pro, 50g carbs.
Shake - 50g pro, zero carbs.
TRAINING
Squat - 100Kg - 8 x 1
Leg press - triple drop,not to failure, 200Kg x 6, 160 x 8, 120 x 10?
Leg extension - triple drop, to absolute death.
LEan beef - 400g.
uk machine
05-11-2005, 11:48
**** me a 260 rdl on that insane cut! well done!
Black Knight
05-11-2005, 12:43
**** me a 260 rdl on that insane cut! well done!
Indeed!
JumboTron9million
06-11-2005, 10:57
Sunday 6th November 05
630am -20g L-glut, 10g BCAA
8am - TRAINING
Seated DB Curls - 12.5's - 4 x 12
s/s
1 arm extensions behind head - 12.5's - 4 x 12-15
Machine preacher curl (???...lol) - 4 x max
s/s
Machine tri extension - 4 x max (12-30)
Pushdowns
Alternated overhand, rope, underhand and 1 arm for heaps of sets.
940am
2 slices beef brisket, onions, 1 potato.
11am
2 slices beef brisket, onions, 1 potato.
12 noon
TRAINING
CV - Bike - 30 mins LI.
Rest of day....brisket + potato x 2, squid, sole fillet in ginger and spring onion.
Afternoon - 20 min LI CV.
Why you doing oly style GM's, is it just a different stimulus from normal GM's since there pretty close to RDL's?
JumboTron9million
07-11-2005, 06:20
Yup. Just a little diff.
JBT
JumboTron9million
07-11-2005, 06:33
Monday 07.11.05
510am - 30g L-glut in water, coffee.
745am - beef brisket, 1 potato, onions, 2 chest-eze, coffee.
830am
TRAINING
Traps, cardio.
Rest of day...
Turkey steak + veg x 2, beef + potato x 1.
Coaching conditioning session at night - bit of running around.
Beef brisket for brekkie! Nice, great RDL too.
JumboTron9million
08-11-2005, 07:14
Tuesday 8th Nov 05
515am - 20g L-glut in water. Coffee
7am - 1 turkey breast, dry. Coffee
815am - 1 turkey breast, dry. 2 chest-eze.
12 noon - 1 mackeral fillet, smoked.
5pm-ish
Rice pudding, bowl all bran.
530pm
Training
DB flye / press hybrid thingy - 25Kg DB's - heaps
18@Kg DB's - heaps more
Wide Cam bench - 50KG - heaps
Wide Straight bar bench - 50Kg - heaps.
Wide Forced negs - 60Kg + phil pushing down - 3,3,3.
Done.
JBT
JumboTron9million
09-11-2005, 18:01
Wednesday 9th November 2005
No training.
915am - 1/2 protein ice, 20g L-glut
1215pm - 2 lean beefburgers, veg
3pm - 1 large chicken breast, veg
5pm - 1/2 protein ice.
7pm - 2 egg whites, 1 yolk.
930pm - 1 chicken breast, veg,
JumboTron9million
10-11-2005, 07:11
Thursday 10th Nov 2005
825am - shake, 50g pro, 50g carbs.
Pushdowns - 5 x 12
s/s
Cable lateral raise - 5 x 12
Chest supported T-bar row - 3 x 5
Pushdowns - more
Chins - 4 x max
Pushdowns - more
930am - 1 chicken breast, 1 steampack veggies.
12 noon - formestane (orally) 200 mg, PS, vits.
Rest of day - chicken breasts x 2, veg packs x 3.
6pm - 10mg M1T
PM - Biceps - 12 sets, various curls.
8pm - fish, veg.
JumboTron9million
11-11-2005, 08:57
11th Nov 2005
515am
15g BCAA in diet coke.
10mg M1T
545am - 20g L-glutamine in water
7am
TRAINING
Cleans
50 x 2
80 x 1,1
90 x 1,1,1.
845am - chicken breast, veggies, hawthorne, milk thistle, fish oils, NAC.
915am
TRAINING
*Left glute is tight as ****, really sore at bottom of squat*
Top Squat full squat
50Kg - 5
80Kg - 5
100Kg - 1,1,1
OL Squat - 80 x 1, 100 x 1.
All squats really easy but lots of pain in glute. Got a massage booked for next week to sort it out but will do some mobility work and then try to SQ again later today.
10am - 10g L-glutamine.
1130am - Training
Hip mobility work, 4 sets of sissy squats, very slow.
1245pm
Chicken breast, veggies.
150pm - 5mg M1T
210pm - 1ml Formestane / PS, orally.
310pm -TRAINING
Pin DL from below knee - 200Kg x 1, 130Kg x 20.
330pm - 15g L-Glut
6pm - cod fillet, veg.
7pm - TRAINING
Trap bar dead off blocks - 60Kg x 10, 90Kg x 12.
GHGR - BW - 12.
JumboTron9million
11-11-2005, 18:29
Bump for day done.
Aren't you monumentally pissed off with the amount of strength you've lost? or do you think it's just an effect of the miniscule quantity of food you're eating and will return forthwith?
JumboTron9million
12-11-2005, 07:06
Tis just the food , dude. Squats were so light coz my ass REALLY hurts but the rest of it doesn't really bother me cause I know how food deprived I really am, can't expect to be doing anything "strong" on kate moss style diet.
JBT.
mmmmm Kate Moss...
:011: Rank.
lol, she has an interesting face, she just needs to eat more, like JBT :040:
JumboTron9million
13-11-2005, 05:59
Saturday 12th Nov.
L-glut in water. 10mg M1T
Chicken + veg x 2, fish + veg x 2. 10mg M1T split dose.
Other supps right now...
Hawthorne, milk thistle, NAC, BCAA, fish oils, vits, glucosamine, MSM, PS, formestane.
Training - PM only
Seated ham curls - 4 sets to failure + partials.
Stiff leg deads- 45Kg - 30, just to loosen off.
JumboTron9million
14-11-2005, 06:17
Sunday 13.11.05
6am - L- gutamine, 10 mg M1T
7am - 40 mins low int CV.
Rest of day - chicken + veg x 2, fish + veg x 2.
9am Training
hammer plate loaded machine, hands on handles
60Kg x 6,6,6
40Kg x 12,12
Inc machine press
?? x 12,12,8,6.
Decline flye - 7.5KG - 20-30 odd
vits, NAC, fish oils, M1T etc as normal. Formestane 1 ml in PM.
PikeKing
14-11-2005, 09:19
9am Training
hammer plate loaded machine, hands on handles
seems a strange place to put your hands :confused:
...i think its a more a point about hands NOT being on the uprights like he was doing last week. Could be wrong and JBT is just really, really thorough when it comes to describing excersise movements though...
JumboTron9million
14-11-2005, 11:47
Shit...lol.
Actually it's just a diet induced cok up. Hans were on uprights as they were last week...mean to type "levers" but brain just doesnt work.
Soz.
G.
Doh.
How much longer you on this diet for?
JumboTron9million
15-11-2005, 07:55
Monday 14 Nov 05
Food / supps as normal.
Training
1 arm lever rows 3 plates / side - 8/8, 8/8, 8/8
BB rows - 80Kg - 12,12,12
Cable rows, lots of sets, different types and handles.
Shrugs - behind neck, up to 140Kg x 15. 8 sets total.
Curls - again, numerous types, 8 sets total i think.
PM - CHEAT MEAL. PIZZA, CHIPS, 4 YOGHURTS, 1/2 LOAF BREAD.
JumboTron9million
15-11-2005, 09:07
tUESDAY 15th Nov o5
620am - L- glut / water, 10mg M1T.
8am - TRAINING
20 mins LI CV
920am - lean beef, veggies, vits.
1330pm - chicken, veggies, 5mg M1T, coffee.
1615pm - 1 x chicken, veggies.
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