My Little Experiment.

Monkey Magic

Wedensday 4/5/2005

It starts today.

I've put it off long enough.

I have everything I need: Body fat calipers, Journal, creatine, shed loads of protein, Hmb stacker, heart rate monitor, weights bench and a will to succeed.

Male 26 (1/2)
Height 5' 11(.95 :rolleyes: )"
93 kgs, 29%bf (dont know if I'm using this thing right, you only take one measurement from the suprailliac skin fold.)


A mate of mine mailed me a program that he has and it goes on a 3 day week one day off and 3 days of light cardio work for 45 min to 1 hour keeping within 50-70% MHR.

Monday: chest (Bench, flyes, dumbell press) triceps (dips) shoulders (Dumbell press)

Tuesday: light carido

Wedensday: Back (Barbell row, Dumbell rows, Shrugs, Deadlift) Biceps (Dumbell curls)

Thursday: Light Cardio

Friday: Legs (Squats, leg curls, Calf raises)

Saturday: Rest

Sunday : Light cardio.

This is based on your maximum weight for 8 reps
So it goes : 1 set of 8 at max followed immediatly by set of 8 reps at 70% followed immediatly by 1 set of 8 at 40%...
Rest and repeat then repeat again (To me this seems nuts, if not just a tad intense ) but i suppose intense=anarobic=results.

That leaves me with a max 8 rep bench of 72.5 which I aint that happy about so I guess I'm trying to increase my loads and still wanna bring that Bf% down....down ...down

Hell I've even taken measurements of chest, biceps, neck, waist, legs and calves.. I prob sound nuts but i think if I can see results over the coming weeks and months it will only serve to increase my determination.

The only thing is I have no access to a gym and am training from home....without a training partner... :eek: but I'll have to deal with what I have.

So as i said it kicks off today, so I have started my 5 day creatine loading phase....

RonanC

Monkey Magic wrote:

93 kgs, 29%bf (dont know if I'm using this thing right, you only take one measurement from the suprailliac skin fold.)

A 7- or 9-point measurement as outlined here will be somewhat more accurate if you're doing the testing yourself.

Skip the HMB and add in some fish oil/flax oil/olive oil/lecithin to your diet if you haven't already done so.

nesf

RonanC wrote:

A 7- or 9-point measurement as outlined here will be somewhat more accurate if you're doing the testing yourself.

Skip the HMB and add in some fish oil/flax oil/olive oil/lecithin to your diet if you haven't already done so.

Agreed, single point measurements are not accurate generally.

I'd add in some omega oil suppliments to your diet, they are good for you regardless, and will help with the essential fatty acids you need.

I'd phase in the gym routine slowly. I'd start with 2 sessions a week and build up to the schedule you describe over a period of 2-3 months. Let your body get used to the idea of regular exercise and build on it slowly. Otherwise you could go too far too fast and injure yourself. It's also easier to keep an exercise routine going if you slowly build it into your daily routine rather than make a massive change in lifestyle. Or at least that is my opinion and experience.

Good luck on it regardless.

Monkey Magic

Day one not even over and I already have a problem...

Put the lid on my ****in shaker too tight and couldnt get it off :mad:
All my hopes and dreams came crashing down around me, then my Girlfriend took a yellow Marigold glove and opened it for me...

Talk about feelin like a twat..

Have been taking a Ultimate Oil blend for some time now so will continue down that path, as for the Hmb, its paid for so I guess It cant do no harm...?

And RonanC you may give me some hope with that 7-9 point measurement, whats the odds i'll be 10%bf....
Now My GF will have great fun poking me with big tweezers...

JoeKelly

Sounds good man good luck with it! you could post you results here over the coming weeks. Reckon that would inspire others to do the same!

Monkey Magic

Thank god loading is over cause that tack is sooo sweet... lemon and lime flavour my ass...

A bit of advice if possible please,
Just wondering is it enough to be excerising chest once a week as in program above or could you fit another chest training day in say on a Thursday or would that be too much. a week just seems very long to me.

thanks.(will prob regret posting this 2nite cause I'll be so sore 2morrow)

BossArky

Hey Monkey Magic,

What exactly are you training for? To loose fat or to put on weight?

High reps at low weight will shape the muscles and burn the fat..... throw in 5 minutes warm up rowing and 10 minutes running to get the heart started... then do some dumbells over the head (siiting up), the dumbell bench pressing(lying flat). Each of these dumbell sets 3 times(switching to a lat pull down in between).

Do two sets and then see how you feel.

Now do some sit-ups (30, 25, 20).

Keep this up 3 times a week and you'll be fit enough (fitter) and feeling better within 2 to 3 weeks. After a few months you will really notice the difference.

Of course you could kill yourself by doing chest 4 or more times a week... but then you are just exhausting yourself and not getting time for the muscles to recover.

Monkey Magic

To loose fat or to put on weight?

Long run cut the fat and at the min I'm looking to get massive... well to Increase my bench anyways..
at the Min I'm doing my ab work after the cardio.

Of course you could kill yourself by doing chest 4 or more times a week

Your right, thats nuts, I just wanna know should i fit another chest in on a Thursday as Monday is Chest day for me and a week between sessions just seems a loooong time to me, granted on a tuesday and wedensday I'll still be a little tender. :rolleyes:



Also has anyone had any success using natural testosterone enhancers during their training. I was looking through some mag at a mates house (rugby world itink) and i seen a advertisment for norateen, any ideas?

One real good thing I find about training with supps is that because they cost so much, it really gives me a kick in the ass to "get out and get active" and work every cent out of them....

crispybear

Never used Norateen myself but A friend in Liverpool was using it for a while and swears it helped him increase his bench weight. As he put it "it'll put hairs on your chest and a root in your pants" :rolleyes:

On the other hand i started a thread a while back (ye can do a search for it) and Logic1 said twas mearly marketing hype by La Muscle, and was'nt up to scratch at all...Personnelly I just stuck to the creatine/protein that I'm all to familiar with.. At least you know what your getting.
There are a lot more people out there that know a hell of a lot more then I do so just take in advice and decide do ye really want it, do ye, do ye...

crispybear

O and good luck with the training.

Naos

Well... How did it go?