Back in the gym.. for good this time!

[Rampage1]

Awesome, keeping reading, you will see something very special here soon...it may take a while tho :crackup:

 

[Rampage1]

:rockon:

 

[Quagmire911]

Remember, you are only competing against yourself.

 

[I-tallionStallion]

Todays Diet:

9 oz chicken in Tortilla Wrap: 72g protein

3 scoops of whey plus whole milk: 70g protein

7 oz chicken plus white bread: 56g protein

3 scoops of whey plus milk: 70g protein

8 oz chicken with chilli sauce plus large glass of milk: 70g protein

1 scoop of whey in water with glutamine: 25g protein

Also, I had one bag of peanuts as well which added a further 10g or so of protein and some more calories.

I am not sure how many calories this was but it weighed up to about 370g protein, which is certainly a sufficient amount.. I also cooked the chickens in olive oil and had a pint of lemonade and blackcurrent also. Does anyone know how many calories this is? Is is enough to build muscle? I also had chilli sauce over the chicken on 2 meals, which contains a large amount of carbs

Where is the red meat and eggs? Chicken is clean food and quite frankly not high in calories nor as anabolic as red meat is...so that means its not a good bulking food. I wouldn't take it out, just not as my main courses throughout the day. The protein precentage is there, but I'd be drinking like a half gallon of milk = 8 cups a day and plenty of red meat, eggs, and then some chicken. Also where are the veges and fruit? Your just sucking on chicken, milk, and bread all day. That's not good for you. Not to mention a multivitamin could be implemented.

The calorie amount is probably okay, but it certainly could be better if you implement the changes I outlined. BTW I'm reading too But there isn't a lot of guys in here who are about lifting. Or if they are, they don't speak up as much.

 

[Rampage1]

I didn't know red meat was any more beneficial then chicken...interesting

Yeah, I need to get on the raw eggs, or natural steroids as Effort called them :crackup:

 

[Rampage1]

Im on the eggs

Standing Military Press: 45kg x 9, 45kg x 6, 47.5kg x 0, 47.5kg x 3

Skull Crushers: 30kg x 12 x 3

This workout was really really really intense! I improved in both exercises, and am especially happy with the military press...IINCREASESD $ reps from last week which i think is a big improvement and I am getting to a stage now where it is getting heavy! The workout was so intense that I think I have ruptured a nerve in my neck..hopefully it's ok in the morning..my body needs to get used to lifting BIG

 

[Rampage1]

After 2 weeks of drinking and getting back to the uni life im back here again.. although I did a few weights over them 2 weeks just to keep up with things.

Monday:

Squats 60kg x 5 (x 3) First time doing squats in 5 months, though I would start of easy to work my way up!

Benchpress: 62.5kg x 5 (x3)

Dips: 12 x bodyweight 7 x bodyweight + 9kg (x2)

Deadlifts: 60kg x 15

This was the first time I had done squats in a loooong time, consequently, even though I started at a low weight I think I strained/ pulled my hamstrings as they started too cramp. I did a low weight at deadlift here as I was afraid of hurting myself more!

Wedensday:

Pullups: 7 x bodyweight, 6 x bodyweight, 9 x bodyweight ( a little assistance from my spotter to help with the last few reps!)

Sitting down Shoulder Press with dumbells: 17.5kg (each side) x 10, x 9 x x 7

Bent over Row with dumbell: 25kg (each side) x 10 (x3)

Dumbell Curls: 10kg x 16 (3)

 

[Quiksilver]

Hey just for next time, if you hurt yourself in the gym, don't stay to finish the workout. Call it a day and leave. During a workout your body has a way of masking pain, so a serious injury could feel like a little twinge of stiffness. The next morning is usually when the real pain sets in.

How did you manage deadlifts with a stuffed hammie?

Also, you don't have time for drinking or university anymore... This is your life now.

 

[EFFORT]

Everything is looking solid just keep plugging away not much to say

 

[Rampage1]

Hey just for next time, if you hurt yourself in the gym, don't stay to finish the workout. Call it a day and leave. During a workout your body has a way of masking pain, so a serious injury could feel like a little twinge of stiffness. The next morning is usually when the real pain sets in.

How did you manage deadlifts with a stuffed hammie?

Also, you don't have time for drinking or university anymore... This is your life now.

yeah you are right quik, it turned out my legs were sore for about 3 days afterwards, so maybe I should have just left it.

Thanks effort!

Friday

Squats: 65kg x 5 x 3

Benchpress: 62.5kg x 5(x2) 65kg x 5

Skullcrushers: 20kg x 10 , x10, x 11

Deadlifts: 100kg x 2

All in all very pleased with todays workout,especially my bench as I felt I could have done even more weight though I will leave that for next Wednesday I think this creatine I have started on Tuesday is making its effects known already I feel much stronger! :rockon:

Also, point to note, alcohol does not effect strength the next day as long you you have no hangover, I drank 4 pints of water last night before sleep after my weekly binge and I felt fresh as a daisy today!

I suppose one day of drinking a week won't kill me! Also in re to quik, do you reccommend I drop of uni and concentrate on the gym?

 

[Rampage1]

Im back, and in the worst shape of my life..Unfortunately I havent been training much at all and have lost alot of strength, though I'm going to California on 24th August so I need to get rid of this Belyard I have developed and put a bit of muscle back on..will be tough but I have nothing else to do over the summer

I have a home gym so I will be using that and doing a different body part each day along with running and crunches. As for diet I will try to up my protein to near 300g per day and cut out as much carbs as possible..no carbs after 8...also I will start a new creatine cycle today..wish me luck

 

[Rampage1]

Flat Bench: 67.5 kg x 4 x 5 x 5

Incline 50kg x 11, x 11 x 8

 

[I-tallionStallion]

Good to see you back man, your situation sucks but if your serious with this I'm sure you can do it. and Im sure before you know it you'll be as good as new. What's the weight and what are you looking to drop?

I hope you doing lots of morning empty stomach cardio!

 

[Rampage1]

cheers chap, yes I must divulge into some early morning cardio..I can't wait to get stuck in..naat

p.s. weight is just over 11 stone but im only 5 '7" and my belly is not very nice..I'd like to stay at 11 stone only to lose the belyard and harden up on the upper body for california (Im going for 3 weeks, should be awesome)

 

[Rampage1]

Lat Pulldowns: 50kg x 12, 60kg x 8, x 7

Dumbell Rows: 22.5kg x 12, 27.5kg x 8

 

[Rampage1]

Sitting down Military Press (Smyth Machine): 50kg x 6, x 5, x 5

Standing Military Press, Behind neck : 32.5kg x 8, x 8

Lateral Raises: 7.5kg x 16 x 12

 

[Rampage1]

DEADLIFT: 100kg x 3, x 4, x 4

BICEP CURL: 12.5kg x 12, x 12 , 12 right arm 12.5kg x 8, x 12, x 7 left arm

 

[Rampage1]

Flat Bench: 70 kg x 5, x 3, x 1

 

[Rampage1]

Sitting down Military Press Smyth Machine: 50 kg x 8, x 7, 55kg x 3 1/2

Lateral Raises: 10kg x 12 x 8

 

[Rampage1]

Lateral Pulldowns: 60kg x 5, x 5 x 4 ( very very hard, i think I misread the weight last week by 10kg and I was actually doing 50 instead of 60, or else I have lost strength in one week) lol

Dumbell Rows: 27.5 kg x 12, x 12