Putting fitness first

cousin_borat

I was going to open an individual blog but theres more to be learned from the other posters here and want to get back into the fitness forum community here.

At the moment I'm pretty out of shape from a combination of poor diet and inconsistent regime. It's incredible how you can rationalize reasons for not working out on a particular day.

By maintaining this thread will hopefully help track goal setting, diet and exercise. Lack of knowledge isn't an excuse at this stage. BTW, pretty scary putting photos up but fek it.

Sunday 06-04-2007
Bodyfat: 15.5%

Weight: 90.3 KG

Height: 6'3"

Neck: 15.5
Chest: 39
Bicep: 13
Wrist: 7
Waist: 37
Hips: 41
Top of Legs:25
Knee: 15.5
Calf: 14.5

Goals:
I'd like to get below 10% BF
Do a one arm pushup (ala Naked Warrior)
Bench 90kg

I'll put up a routine in the next post.

cousin_borat

Weight: 90.3 KG

Neck: 15.5
Chest: 39.5 (+.5)
Bicep: 13.5 (+.5)
Wrist: 7
Waist: 37
Hips: 41
Top of Legs:25
Knee: 15.5
Calf: 14.5

Mon 21/5/2008 Max Effort Upper Body (Monday) - Session 1
Session 45 minutes

2000m warm up on Row Machine

Bench press (smith) - 10 x 30kg, 10 x 35kg, 10 x 40 kg, 10 x 47.5kg
Incline dumbbell bench press - 10 x 20 (warm up), 10 x 30, 6 x 40, 6 x 30
Seated cable rows (t bar) - 10 x (don't remember, 4 plates from the bottom of stack) x 4
Bent-over cable flyes (single arm) - 10 x 12, 6 x 14, 10 x 12, 10 x 10
Low pulley Swiss ball crunches (shown below) - 10 x 2.5kg x 3

Impressions:
Weak and feel like an amatuer after being away so long.

cousin_borat

Mon 27/5/2008 Max Effort Upper Body (Monday) - Session 2
Session 1 Hour

Bench press - 8 x 45kg, 8 x 45kg, 10 x 40 kg, 10 x 47.5kg
Incline dumbbell bench press - 10 x 20 (warm up), 10 x 30, 6 x 40, 6 x 30
Seated cable rows (t bar) - 10 x (don't remember, 4 plates from the bottom of stack) x 4
Bent-over cable flyes (single arm) - 10 x 12, 6 x 14, 10 x 12, 10 x 10
Low pulley Swiss ball crunches (shown below) - 10 x 2.5kg x 3

2000m cardio on Row Machine

Diet:
Oatmeal and Toast
Green salad, Chicken and Vinagrette + Banana
15 piece of Sashimi + 4 beers
Cheeseburger

Malteaser!

How come you're using the smith machine to do your benching with??

Al_Fernz

What routine are you following?

The reps appear too high on all your exercises to have any ME lifts.

Hanley

Al_Fernz wrote: »

What routine are you following?

The reps appear too high on all your exercises to have any ME lifts.

I was going to say that. The structure is like no conjugate cycle I've ever seen.

cousin_borat

Wed 28/5/2008 Lower Body
Session 1 Hour

Oly bar Deadlift
12 x 60kg, 10 x 70, 7 x 80, 7 x 80, 5 x 70
Single Leg Squats, Back Leg Elevated
Holding 8kg Dumbells in each hand
11,11,10 on each leg
Leg Curls
10 x 40kg, 10 x 55, 10 x 55
Pull Ups
4 x Bodyweight, 4 x Bodyweight

Verdict:
Think I finally have the hang of deadlifts. Grip was hard on 80KG but I think this was just sweaty palms. Should be able to make steady progress now that comfort level is ok.
Single Leg Squats are great but found it hard to maintain balance. Hoping these are a precursor to doing Sissy Squats (Pistols).


Diet:
9am: Oatmeal, 2 slices of Toast + butter
1pm: Green salad, Tuna, Lettuce, Sun Dried Tomatos, Olive Oil + Banana + Tracker bar
6pm: Thai Chicken Red Curry + Small Bowl of White Rice
9:30pm Tuna Sandwich

cousin_borat

Malteaser! wrote: »

How come you're using the smith machine to do your benching with??

Hi Malteaser! I know, crappy gym in Carrick On Shannon has no Benches. Will use Dumbells in the future.

What routine are you following?
The reps appear too high on all your exercises to have any ME lifts.

I'm following Westside for Skinny (Fat) Bastards III.
@ Al_Fernz, Hopefully I can learn from your experiences with the same programme.

I was going to say that. The structure is like no conjugate cycle I've ever seen.

So is Conjugate cycle training that involves Strength and Sports training like Speed all together?

Al_Fernz

You have misinterpreted the program.

Your exercise,rep and set selections are all wrong. I apologise if I'm being a bit blunt here but I actually can't find one thing in your workouts that relates to the WS4SB approach.

Perhaps a re-evaluation of what your doing is needed? IMO you should adopt a more basic program.

As for an explanation of conjugate training - Dave Tate does it better than I ever could:
http://www.elitefts.com/documents/conjugate_training.htm

cousin_borat

Al_Fernz wrote: »

You have misinterpreted the program.

Your exercise,rep and set selections are all wrong. I apologise if I'm being a bit blunt here but I actually can't find one thing in your workouts that relates to the WS4SB approach.

Perhaps a re-evaluation of what your doing is needed? IMO you should adopt a more basic program.

As for an explanation of conjugate training - Dave Tate does it better than I ever could:
http://www.elitefts.com/documents/conjugate_training.htm

No problem honesty is appreciated. I've included the link to the programme and also put in what I done for my last session including the section from WSFSB programme A,B and C.

WSFSB3

So looking at ME Lower Body workout on the WSFSB3 programme I done as follows
++A - Work up to a max set of 5 reps.
Oly bar Deadlift
12 x 60kg, 10 x 70, 7 x 80, 7 x 80, 5 x 70

++B Perform 3-4 sets of 8-15 reps.
Single Leg Squats, Back Leg Elevated
Holding 8kg Dumbells in each hand
11,11,10 on each leg

++C Perform 3-4 sets of 6-10 reps.
Leg Curls
10 x 40kg, 10 x 55, 10 x 55
Pull Ups
4 x Bodyweight, 4 x Bodyweight

Am I really that far off for that session in terms of misinterprating sets and reps?

Hanley

Al_Fernz wrote: »

You have misinterpreted the program.

Your exercise,rep and set selections are all wrong. I apologise if I'm being a bit blunt here but I actually can't find one thing in your workouts that relates to the WS4SB approach.

Perhaps a re-evaluation of what your doing is needed? IMO you should adopt a more basic program.

As for an explanation of conjugate training - Dave Tate does it better than I ever could:
http://www.elitefts.com/documents/conjugate_training.htm

Yup, well said. You're WAY off base with what you're doing right now.

Literally the "conjugate" cycle is about training the many different qualities of strength at the same time using different methods (maximal effort, dynamic effort and repeated effort). It's originally Louie Simmons powerlifting baby, and has since been adapted by many. Most notably - Joe DeFranco, the guy who wrote WSFSB.

Your lower sessions looks ok...ish. Volume is still too low for someone of your level in my opinion. Look at your deadlifts, you're WAYYY off base. You're supposed to work to a max set of 5 reps. That is to say the most weight you can lift for 5 reps.

You did two sets with 80kg for 7 reps, and ended up with a max set of 5 with 70kg some how?? The idea is to work up with sets of 5 to a top set. You don't waste energy on warm ups. Basically you could do something like....
60kg x5
65kg x5
70kg x5
75kg x5
80kg x5
85kg x5 (if ya can.... being able to do 80 x7 would imply you do!!)


Keep asking questions. It's the best way to learn.

Al_Fernz

cousin_borat wrote: »

No problem honesty is appreciated. I've included the link to the programme and also put in what I done for my last session including the section from WSFSB programme A,B and C.

WSFSB3

So looking at ME Lower Body workout on the WSFSB3 programme I done as follows
++A - Work up to a max set of 5 reps.
Oly bar Deadlift
12 x 60kg, 10 x 70, 7 x 80, 7 x 80, 5 x 70

++B Perform 3-4 sets of 8-15 reps.
Single Leg Squats, Back Leg Elevated
Holding 8kg Dumbells in each hand
11,11,10 on each leg

++C Perform 3-4 sets of 6-10 reps.
Leg Curls
10 x 40kg, 10 x 55, 10 x 55
Pull Ups
4 x Bodyweight, 4 x Bodyweight

Am I really that far off for that session in terms of misinterprating sets and reps?

As Hanley said you need to work up to a top set for the ME lift. I know I made similar enough mistakes when I started. Check out my journal and you see where I went wrong with the ME lifts at the start of the program.

cousin_borat

I'm such a muppet! Thanks a million lads, sure they won't be the last mistakes but I'll learn. I read through your journal and seen where Arsenal... mentioned that. Looking forward to next ME upper body day.

Football Training 2 hours
1/2 hour of circuit training in weights room

Jog 800 metres
Sprint work weaving through cones
Skills
Match
Warmdown

Hanley

I've been running a pretty standard conjugate upper cycle for the last 10-12 weeks or so, you can see it here http://boards.ie/vbulletin/showthread.php?t=2055097149&page=31

I had been doing the lower portion to but I injured my hamstring so had to do something different for my lower body.

Al_Fernz

cousin_borat wrote: »

I'm such a muppet! Thanks a million lads, sure they won't be the last mistakes but I'll learn.

Nah you're not a muppet, more of an a$$clown really.:pac:

Seriously though, who gives a sh1t if you misinterpretted one or two things? Everybody does. One of the best things that you can do is post your log up here. The information I've gotten from this website has really been invaluable.

Keep training hard mate - you will make good progress.

Oh and would you be able to drop the Smith machine bench?

cousin_borat

Al_Fernz wrote: »

Oh and would you be able to drop the Smith machine bench?

Thanks man. I hate the Smith too. I think all the benches were being used in the GYM so had to use the Smith. Only other time I'd use it is for circuits before a football training session.

cousin_borat

Sat 31/5 Rep Upper Body
DB Bench - 18kg x 12, 20 x 11, 20 x 11, 20 x 10
Skull Crushers (EZ Bar) - 10kg x 10 x 2, 10kg x 15 x 2
Lat Pulldown - L11 x 12 x 2, L11 x 10, L12 x 7
BB Shrug (Smith) - 80kg x 12 x 3
Preacher Curls (EZ Bar) - 25kg x 10 x 3
Was pretty pooped at this stage so just done some machine crunches and 30 twisting situps

Comments:
Need to up the BB Bench but I guess that's the aim of the game anyway
Skullcrushers a bit light too but was concentrating on getting stimulation in tricep.

Tried the electronic BF measure you hold in hands. Apparently my BF reading is 18.2%, classic skinny fat I guess.

Diet (Previous Day):
Porridge + Protein Shake, Banana
Pear
Vegetables in light pastry type thing with side salad
Powerade during golf
Tuna Sandwich
Went out, water, 1 Coke + 2 Red Bulls
Cheeseburger

cousin_borat

Previous Day
Round of Golf
Played GAA Match

Diet (Previous Day)
1. 1/2 Cup Oatmeal, 1 tbl honey, Scone + Butter + Jam, Banana
2. Soup, 2 small bread rolls + butter, 1/2 slice Brown Bread + butter, small green salad
3. Steak, Carrots, Brocolli
4. Mixed Green Salad + Olive Oil + Vinagrette, cottage cheese, x2 slices ham, x2 slices brown bread + butter, x2 slices home made cake
5. apple, kiwi fruit
6. bowl of corn flakes

cousin_borat

Session 2.1
Monday 2/6, ME Upper

BP (Smith, I know) - Bar x 10, 20kg x 5, 40kg x 5, 50kg x 5, 55kg x 4, 60kg x 1

Chins: BW x 10, x7, x 5 (no pullup/chin/dip frame, had to use smith machine frame which was slippy as hell), L12 x 10

Seated Row (): L12 x 10, L14 x 10 x 3

BB Shrug (Smith): 70kg x 10, 70kg x 15 x 3

EZ Bar Curl: 20 x 5, 25 x 3 x 3

2k rowing machine in 9:25

Measured BF at 13.8%, those machines are haywire! Same machine showed reading of 18.8 a few days ago, think I had alot more water on me then. Pinch test is enough anyway, know there is a long way to go until I'm near 10%.

Impressions
Not a great session. Because my local Gym wasn't open had to drive the 20 miles to Carrick which does not have a bench or pullup/dip station. Should have used Dumbells instead of Smith for BP. Shrug was tough since bar was very slippy but enjoy working delts.

Tried this wide grip bar for seated rows. Got a really good squeeze in rear delts and behind scapula.

Diet
Porridge + 2tbsp Honey, Glass OJ + tsp creatine
Home made scone + jam + butter
Salad (Lettuce, Peppers, Potato Salad, Celery/Apple Salad, Beetroot, Vinagrette) + 1 Slice Brown Bread + Butter
Pork Chop + 1 Potato + Carrots + Broccoli
4 Buns
Apple
Porridge + ON Protein Shake

cousin_borat

No football training as had meetings til 9.

Diet
Oatmeal + 2tbspn Honey, Scone + butter + jam
Apple
Roast Beef + Veg + 3 Small Potatos + Gravy
2 Buns + Banana
4 Small Ham Sandwiches + Several Cocktail Sausages + Handful Totrtilla Chips
Tuna Sandwich with small bit of Mayo on Wholemeal Bread
1 Bottle Heineken

cousin_borat

Diet 5/6
Attending a training event in Hilton
All Bran, Continental Breakfast: 4 slices of ham, 3 slices of cheese, x2 slices of bread, small apple pastry
Cod with 2 scoops of mash + Cheesecake desert
x2 shortcake biscuits

---

lamb and chicken mixed kebab on pitta
7 pints of Heineken
1 Cheeseburger

not a great day:o

Heading to gym shortly

cousin_borat

Session 2.2 6/6/2008
Oly bar Deadlift
10 x 60kg, 10 x 70, 10 x 80, 10 x 86.8
Single Leg Squats, Back Leg Elevated
Holding 10kg Dumbells in each hand
11,11,11 on each leg
Leg Curls
4 sets, think was 1 x 12, 3 x L14
Lat Pulldowns
2 sets, think it was 10 x 12, 10 x 12

Was very tired going into the session. Quite comfortable with deadlift once it's initially lifted off the ground. Think I need to work more on getting more power in hips initially. Need to get form checked before adding much more weight.

Hurried session since I was heading to meet someone.

Diet
Chicken with Tikka dressing and salad (lettuce, cucumber, tomato)
1 apple
x2 Yakatori Chicken skewers + 14 Piece Sashimi
1/2 Chocolate cake desert
5 pints of Heineken, 1 bottle Heineken

cousin_borat

Diet
Eggs Benedict
Pumpkin Soup + Ham and Cheese Toasty
Large Slice Pizza
Banana
Dairy Milk
bowl of cornflakes
1 bottle of beer

cousin_borat

Session 3.1 ME Upper Body
Dumbell Press: 16kg x 8, 18 x 8, 20 x 5, 22 x 5, 24 x 4
Lat Pulldown Machine (inside shoulder width, palms in): 10 x 50kg,10 x 55,10 x 55,9 x 65
Close Grip Seated Row: Wasnt using a proper machine, pulley was almost at ground level and wasnt getting enough forward/backward rowing movement in back during the exercise 30kg x 12, 40 x 12, 50 x 10
Smith Machine Shrugs: 70kg x 10, 75 x 10, 80 x 10 x 2
Ez Curl: 20kg x 5, 25 x 3 (full ROM, back of palms touched front of thighs, real squeeze on biceps on concentric), 20 x 3 x 2 (using upright bench to simulatate preacher curl bench)

Diet yesterday
Porridge + Honey + Banana
2 Tuna Sandwiches + 6 cocktail sausages + Handful of chips
Steak + 1 Potato + Veg
1 Slice Home made apple tart
Large bowl of cornflakes
1 orange

Diet today
Porridge + Honey
Steak + 2 Potatos + Cauliflower + Mushy Peas + Carrots + Celery
Slice of Apple tart
4 thin slices of onion and herb bread with butter + 4 thick slices of Guoda cheese
Banana
2 handfuls of Mixed Nuts

Al_Fernz

Did you do a MR sess? Because it looks like your just doing random sessions.

Also where are the supersets?? And looking at your ME lift you're doing to much reps and not enough sets.

The diet is a bit off too. I'm not to sure if you want this cleaned up, but IMO you need to re-evaluate what your doing in this area too.

cousin_borat

Al_Fernz wrote: »

Did you do a MR sess? Because it looks like your just doing random sessions.

I missed a MR session last week. Planning for
Mon: ME upper
Tue & Thurs: football training
Wed: ME Lower
Friday or Saturday: MR Upper depending on match

Also where are the supersets?? And looking at your ME lift you're doing to much reps and not enough sets.

Will look at your programme again and put in supersets for next sessions where appropriate.

The diet is a bit off too. I'm not to sure if you want this cleaned up, but IMO you need to re-evaluate what your doing in this area too.

No excuses there, I'm as clued in as anyone as to what's good/bad. It's only when you honestly record what you're consuming that you realise the way your mind can rationalize almost anything!

Al_Fernz

The MR session will help hypertrophy so I don't think skipping it is the best idea. Try and get it in and extend the week to 8 days if you know what I mean.

cousin_borat

On holiday in Malaga, using gym in the hotel. Bit tight for time so trying to fit in some sessions.

Yesterday:
DL: 8 x 55kg, 8 x 65, 8 x 75, 8 x 85, 8 x 87.5 (hopefully get to my BW of 90kg next week)
Single Leg Squats: 16kg x 10 x 3 (failed on very last rep)
Leg Curl: n/a, no machine and did'nt replace since was in a hurry
Pullup: 5 x BW, 3 x BW, Lat pull machine: 8 x 50kg (very slow movement), 9 x 50 (medium pace)


Diet
Bowl of cornflakes
Chirrozo, Salami and Cheese sandwich
Mixed plate of seafood: Shellfish, Mussels, Prawns, Sea Bass (yum) cooked to perfection with no sauces. Bread roll, 1/2 TiraMasu
Carburys Bar
Heavy night, 10 beers + 2 Whiskeys


Today:
Upper Max Rep session to make up for last week
BP 35kg x 12, 40 x 12, 45 x 12, 50 x 12 (last rep v tough), 52.5 x 6, 52.5 x 5
Skull Crusher: 16kg x 12 x 2, 18 x 12 x 2
Chins bw x 6, bw x 41/2, lat pulley 75kg x 8, 65 x 10
DB Shrug: 24kg x 12 x 4
Preacher Curn (EZ bar): 10KG (+bar) x 10, 25 x 10, 25 x 7, 25 x 5 failed on 6th

Verdict:
Tired, weak and hungover after about 3 hours sleep not a good session but better than doing nothing I suppose.
I think from now on I should sit down and plot what I'm going to do in a session down to the last rep.

Maybe do this for the remaining weeks, no thinking anymore just go in and follow to the letter. Although this is better than my efforts before I need to up my game big time.