09 august 2006 notes...

ik heb mijn medicinen vergeten en dus ik heb te veel opgegeten... 
HERINNER ER ALTIJD!!!

stemming van de dag...

slecht, heel slecht. 
ik heb een buik pijn ungeloofelijk. 
misschien het was een maaltijd van gisteren...****van keuken, de nederlandse!

stemming van de dag

er is niets aan doen vandaag en dat is niet slecht maar als wij thuis kunnen blijven was ook beter!!! 
het is ferragosto, het regent en het is ook koud...wat een saaie en triste dag!!! 
ik heb niet zo veel zin om te trainen, ik wil me in leven voelen, maar ik voel te depressie.

Well Rested

Had 5 days off from training, it killed me to do it, but it was needed to get rid of my niggling little injuries which seemed to be popping up all over my body. Got back in the gym today, hit the compounds (bench, sqaut, deadlift) and made some great gains and a personal best! So quite happy at the mo!

stemming van de dag

ik voel (in italiaans gezegt) scazzo... 
mijn buik is nog steeds dik alsof beter... 
ik denk dat mijn dieet is een beetje te hoog met de calorieen... 
ik probeer om een beetje laag te gaan maar ik hoop dat kan ik er doorgaan... 
naar het werk is heel saai... 
de weer helpt me niet (het is altijd smerig) en lijk net als in winter...een heel lang winter

stemming van de dag

ik voel slecht...ufff het is de regel in dit periode...

mijn buik is beter maar mijn stemming nee

ik moet helemaal die l-fenilalanine herinneren, het is de enige manieer voor de depressie doden.

ik moet ook aan de bulimie-problemen bedenken.

First workout after a two week holiday

A full-body to "wake up" sleeping muscles. Still slight problems with the left bicep where it join to shoulder, have to go to the doctor. In the meantime, pecs workout with reduced ROM.

stemming van de dag

in de laatste 2 dagen ik voel beter...ik voel minder nodigheid van medicijnen, maar kan ik nog niet wel op dieet blijven.

mijn buik is heel goed nu maar ik ben bezorgd omdat kan ik niet naar het station fietsen...dat is minder sport en ook minder calorieen verbranden en dit is niet goed.

ik heb in de sportschool geprobeerd  iets meer te doen maar het is niet makkelijk...er is geen feeling tussen de mensen erin en ik, ik voel niet thuis als in splash. de machines zijn niet goed, ook al nieuwer, en veel er missen.

nee nee nee de prijs is belangrijk maar ook hoe kun je erin voelen.

ik moet een oplossing vinden...

A month on

A month on and its going ok, I've sorted my diet out into nice 3 hourly meals consisting of 30g of protein each meal. I've started expanding my training exercises to include cables and I've joined a new gym closer to my new home. Its called Trimwise and its always nearly empty with all brand new kit so I have a wide range of things to use, and they are always available.

Im not totally happy with my progress yet but the change in diet is really early days at the moment, only been doing it around 3 days or something after a gap of heavy drunkness and take aways on the weekend. Ah well why not once in a while? 2 Meals and some beer isnt going to ruin 4 years of work.

Later on today I will be going for a consultation at this new gym at 5pm, they will let me know bodyfat, lean mass, water levels etc. I'm hoping my bodyfat will be around 10 to 12% because I know I've put on some since the last photo. Having 8% bodyfat was quite hard to maintain for me and I seemed to get ill a lot whilst doing it.

Saying that however, spreading out these meals so thinly whilst filling up each time I eat is really helping. Im down from a rediculous 5k+ calories a day to a nice 2,500 which keeps me content on protein, maintains my muscles and should also help me cut back on bodyfat if I actually want to.

Will post the results of the test tommorow, dont have internet at home yet.

stemming van de dag

ik voel beter (a part een discussie NU in het werk!!), mijn buik is nu heel goed, kan ik nog niet wel op diiet blijven maar maak ik goede progressen...

ik gebruik minder medicijnen maar ik denk dat het is beter als ik gaat aan hun door eten.

ik voel ook heel heel heel blij omdat ik een goede mogelijkheid in Italia gevonden heb!!!

ik hoop van wel!!!

lame workout

had a heavy workout yesterday... when I tried to get going on legs tonight I just couldn't do it. After a few minutes of playing basketball to warm up I was spent. I'll try again in the morning.

stemming van de dag

vandaag voel ik me beter...ik heb lekkere getrained en wel de dieet gevoeld....

ik heb aspirine(2caps) opgegeten voor de menstruaties maken beginnen en nu voel ik heel wel...

ik heb ook mooie nieuwes gehaad en zo...blijheid!!!!

ik ga door omega 3+6(3caps), dl-fenilalanine(1), stack(3) en haren-vitamine(2) aan eten en ik heb gezien dat het is beter als ik er nooit vergeet ook als ik me heel goed voel.

stemming van 14 september

menstruaties in komende en ik heb zin in tarten!!!!!

voor dit mijn dieet is zo slecht vandaag...ik moet iets voor de volgende dagen doen...

stemming van de dag

ik heb honger!!!!!!

heel goed!! gisteren avond heb ik haardgeloopt en ik dacht van slechter zijn...

ik heb voor bijna 20min haardgeloopt en dat is al een success!!!

nu heb ik een honger ongelofelijk en dat is heel goed!!!

nu, eindelijk, heb ik de correct hoofd voor de dieet volgen!!!

stemming van de dag

uff...ik voel me slecht voor een vervelend laag rugpijn!

ik kan niet wel op de stoel zitten en dat niet goed is!

van de andere kant alles gaat goed...ik heb mijn boek aan lezen beginnen (en vind ik er niet te moelijk), alles in italie gaat wel, mijn dieet is niet slecht (hoewel ik zeer inbreuken op de regel maak) en in de werk alles gaat....gaat voor macht van inertie...

beh nu heb ik honger...heel goed!

stemming van de dag

uff!

waarom het is zo moelijk een eigen activiteit beginnen????

waarom kunt niet mijn vader een help vragen aan wie begrijp van banken???

waarom moet ik alle de organisatie aan mijn ouders laten???

ik wil bij mezelf doen!!!!

ik voel slecht! slecht! slecht! en boos! boos! boos!

Self analysis

Okay, I starting the 5th week of the First Place group, which marks the beginning of me starting to pay attention to calories... sortof.  I wasn't really dedicated at the beginning and took a detour midway through the last month or so and as of today I am at the exact same weight as my first weigh in with the program.  HOWEVER, I am really starting to see some definition in my thighs, my calves, and my arms, and the slightest hint in my stomach.  I really think that there's something to be said for this eating thing and if I can just stay on the wagon and keep working out, which I have decided that I LOVE doing, I should have no problem dropping to 160 by 12/25.

 

Let's start cutting!

Da oggi primo giorno di dieta...

NEW PR!

BENCH PRESS 1RM = 140KG!

stemming van de dag

vandaag voel ik me een beetje opgeswollen....misschien is het de "cima" of de "crostata" geweest?? mah! eheh.....

Start Creatine

Iniziato ciclo di creatina (micronizzata/monoidratata)
per comodità (MIA) indico solo i cambiamenti di dosi nel log.
Per tanto fino a entry diversa il ciclo sarà 15gr/die su 3 assunzioni (vedi 07/11)

Integrazione

Inizio ergogenici....

En Guard!

Ritorno al FLOS
Combat 600esco, combat 200, tecniche 200... arco!

una serata CAMPALE!

Nube..

Qualcosa non va :\
gonfio da paura.
creatina? ergogenici??

stress?

mah

Back in Training (Again)

But hopefully properly this time!

To those of you who know me, please excuse the pitiful weights I'm lifitng but it has been some months since I last trained properly and I don't wanna overdo it. Thankfully, all of today's workout was comfortable except for chinups and pull-ups in which I've lost a lot of strength.

We'll see though...

stemming van de dag

ik voel me gek! nerveus! gestressed!!!!!

ik zie niet de moment van beginnen!!!

morgen hebben wij de tekening van de contract en ik ben heel nerveus!!!!!

jammer dat wij nog hier zijn!!!!! ik wil doen maar kan ik niet!!!!!

AAARRRGGHHHHHH!!!!!!!!

stemming van de dag

ik voel me zo slecht...

ik heb een kadotje van Serena gekregen en dat maakt me zo pijn....dat beteken, echt, deze keer echt, dat wij zullen zien niet meer elkaar, kan ik niet aan dat bedenken!

als denk ik dat ik de werk moet einden, alle mijn vrienden laten, mijn colega etc...ik voel me zo slecht...

van een kant ik zien niet de moment van beginnen met mijn nieuwe sportschool maar van de andere....nou, het is zo pijnvol...

ik bouw mijn internet site, ik heb veel werk thuis aan dos pakken, ik moet denken aan andere burocratic dingen...ik heb veel dingen aan denken maar kan ik niet stoppen er aan wat ik hier laat....

ik voel me zo triste....

New Year new plan

I'm more or less happy with my general size these days so I will be keeping my diet constant (lots of proteins more than anything else) and my training will be more or less the same as well.

I want to do 4 weight workouts per week and at least 1 CV for now whilst i build muscle in places that I want it. Specifically my chest and shoulders, as my chest has always been particularly crap as I am long limbed and my shoulders can never really be big enough. They are also a bit weak.

The program I am following now keeps things fairly simple, in the week I will do:

Chest / Shoulders

Back

Shoulders / Chest

Legs + Abs

 

The emphasis being the first listed body part on a particular day.

I feel my deadlift is comming on quite nicely as I hit 308lbs in it the other day, but i'm not sure my form is the best. For this reason I'll be keeping it at a lower weight (120kg/265lb) and working at a few more good reps/sets to make sure i'm doing it right. Back isnt a problem for me and deadlifts are the one thing that has seriously helped me to put on weight.

For chest I will be concentrating on building up some more definition around the central area and the upper area with lots of flys and incline work. I want to level them out so they look flat and cut rather than a lump shaped more like a breast.

Shoulders for me have always been a problem, riddled with delt injuries in the past they have always been quite weak, i want to improve on this so I will be mil pressing every chest/shoulder workout and focusing on some isolation techniques to make them stronger as I progress.

My legs have been a bit neglected and thrashing out some big leg exercises tends to screw me for cardio work for the next week or so, but at the moment I dont mind. I'll build up the areas I want better until I'm satisfied then cut the rest of the fat off, saying that I dont really have much in the first place.

I'm optimistic for the new year in my training.

1st Blog entry!

So decide to start this blog to keep a more accurate log of my workouts so i can look back and make sure i'm making progress in the months to come.

So First off the program ive been following since last Tuesday Is Coach DeFrancos Westside for Skinny Bastards. Seems like a well balanced program and will be mainly using it to get my 1rm numbers up over the next six weeks while hopefully gaining a little size althought that isnt a prioirity for the next 6 weeks. To use the lingo I'm going on a strength cycle.

After a year of truly awful overtraining using splits for the previous three months I've been performing Waterbury Total Body Workouts and probably for the first time since beginning lifting starting to eat enough. Pretty happy with the results put on a solid ten or so pounds. Felt i was plateauing a little so i decided to do some strength work plus on Waterburys programs was really getting to like Lifting Heavy for low reps and this seems to incorporate that.

So current goals are add a few kilos to my 1rms on the Squat, Deadlift and Bench over the next few weeks.

1/10/07- - Update

Well just figured I'd post a new blog. Today is the 3rd day I worked out this month and am very sore. Wasn't allowed to lift for a long time because of kidney problems. Not back to 100% of where I was but getting there. Haven't squated yet so that oughta be interesting because I want to see how that's held up compared to everything else.

Vaccine

I had a tetanus / diptheria / polio vaccination on thursday.

Its not been a pleasent weekend. My arm was swollen and the shot had some bad effects on me, notably making me feel warn out, giving me bad pain around the tricep of my left arm (where i got the shot) and generally putting me in a very run down and bad mood.

Over the last 48 hours I've slept 24 and I'm still not feeling great. I want to go to the gym on monday and work on some legs and arms but if the pain still persists I'll have to give it a rest for a bit longer. A minor set back but annoying none the less.

rest.

Took a clear week off as the vaccine had seriously screwed me up and I needed my rest.

Have been sleeping more than 12 hours a day periodically all week but it feels good to have done it and i felt stronger today in my shoulders when i got round to doing some training.

Also had blood tests at the doctors on monday to look for a possible reason for my seemingly endless fatigue. I wouldn't mind waking up and not having huge bags under my eyes once a week.

Right hip injury

Right hip injury:  First true injury I've sustained in over 20+ years of lifting.  The injury occured while I was on my fourth set of power cleans.  I will not be using power cleans anymore because of this injury.  This injury is incredible frustrating but I will get back in the weight room soon.

Torn triceps

Had to have another week off as I've torn both triceps, left one worse than the right.

Took me to A and E on monday night and they diagnosed "tendonitis", the nurse wasnt really intested in my lifestyle or hobbies or what i've been up to. Just basically said "i've had symptoms like that before it was tendonitis". Doctor checked me out for nerve damage, there was none so I asked my sports massage therapist to have a look. She had a book on reffered pain which was ideal, so we looked through that and diagnosed due to what I was saying that it was my triceps that were in pain. After a little bit of searching around on the muscle and me nearly jumping so high i hit the ceiling (on the left side particularly) we found out that my triceps were definitely in the ****

Apparently they felt like bubble wrap to her so its no wonder i was getting a lot of pain from them, so i am back in the gym today watching what i eat and doing some light weights compared to what im used to. After todays workout using quite a bit of triceps my arms feel ok, slight irritation but nothing major.

Take care everyone.

7 weeks to go ...

7 weeks to go on Operation Covermodel before I take my photos and make my entry. It's gonna be a tough, tough time but the joy in the journey is reaching the destination.

Main Goals
Bulk up shoulders and chest, get serious on legs and abs.
Drop body fat a few % (time for some seriously high intensity cardio)
Watch what I'm eating - few carbs after 6pm (which pretty much equates to carb free for dinner)

Perfect form: Every rep, Every set.

3 weeks to go ...

Looks like an old snowboarding injury has come back to haunt me - right wrist is up the creek so staying away from lifting dumb bells (which was the entire diet of my workouts!). Focussing on abs and legs for the next twoish weeks, will put some wrist exercises in to build up some protection around my feeble boneage :)

Physio says it's a mis-alignment of a tiny bone needing teased back into position, so I'm optimistic this wont hurt too bad. Three weeks will come too soon though - I still think I'll enter the competition with the message "see you next year x" :)

The level of training I've been running lately has been really satisfying and I've got great results, though, which is why I can't stop completely :)

Introduction

Hello to everyone on the site hope your training is going well!

I'm currently very happy with my progress, my strength is increasing nicely. I recently switched my routine to one that is based more heavily on compound movements that are repeated twice weekly and this seems to be a good frequency to train at to see improvements, at the mo.

I've changed to primarily focus on strength increase mainly because i love lifting heavy weights (for me :) ) and enjoy this type of workout. I think im going to try to keep my rep range around the 4 to 6 area for the heavier compound sets, and actually also for the sets leading up to them.

One goal i've just reached is to squat as much as i bench which is a relief. When i was younger, like a lot of training i expect, i concentrated mostly on the flat bench press and didn't really work my legs a lot. I wasn't very happy i could squat less than I bench so set about changing that. I'm hoping to get my squat figures close to my deadlift ones although i think im naturally better at the deadlift so it may be a bit optimistic.

To finish i'd just like to say i like the look of the site and the stats available are useful. It should make recording workouts a lot easier, aswell as observing progress. I'll probably add another blog when i reach a target or have something else to say. Well hope to speak to some members soon, and good luck with the lifting! :) adsy.

New squat routine

After squating 100x3 the other day, legs and especially hips were still sore for the next workout so im going to try one heavy and one light day a week. Tried squats today and did a few 60x12's which felt good so i'll try heavy next workout and see. What effect this will have on reaching my new squat goal remains to be seen. Adsy

changing workout, again :P

After testing techniques ive decided to continue with incline benching and squating twice a week but deadlifting only once. im hoping this will improve recovery especially in the posterior chain of the lower back and hamstrings. This should in turn help to improve my performance in the squat as muscles used are more rested. I think the deadlift is the best choice of excercise to cut back mainly because it is my strongest lift so doesnt need as much improvement and the heavier weight used stresses my muscles more so than lighter squats.

Time to get back on track

The past couple of weeks havent gone well. Although I would like to dismiss it as an excuse, deep down I knew all the overtime I have worked the past couple of weeks was going to have a negative effect on my training and results. In a way im happy that I managed to reach my latest goal but at the same time disappointed in myself that I only just made it on the last day with absolutely nothing to spare. Im now not on target to reach my goal of a 33 inch waist by the 1st of July, and know that its going to be quite difficult to lose 5/8 inch in just 16 days but I havent failed a goal yet and im going to try my hardest not to fail this one either!

I need to write down my motivations for getting in shape and keep them somewhere I will see them on a regular basis as I seem to have a problem of 'out of sight, out of mind' and losing my way because of it.

My end of year goals remain the same:

28 inch waist by the 31st of December 2007

8% bodyfat by the end of December 2007

Its going to get harder and harder to keep getting those stats to fall so I really have to step up my efforts if I have any chance of reaching them. This has to be the year I get into the sort of shape I want to be in! Nothing will stop me this time, I know I can do this!

holiday

Back training after some time off for r&r. Went to rome for 4 nights with the lady which was very nice, but ate a load of crap. Then had a party on the 23rd so drank loads of booze. Even so the time off was nice and did seem to refresh me. Not sure if i've but a bit of weight on, if so probably only a few pounds. Maybe this is why my arms are slightly bigger, but they did have a good pump going so i'll put it down to that instead :P pleased with the weights used in the first session back, pushed it quite hard and really happy with 2x100kg squats as they were really deep with perfect form. Also gone from 6x80, 4x80 to 9x80, 4x90 in one month. Chow for now adsy :)

update

just got a new pb for deadlift of 172.5kg so im very happy, aswell as hungry :P

i've decided to restart my squat goal because i changed my form to go atg (full range of motion) after the original goal was set. Because of this the weights i used decreased, but i am near to what i was half repping previously so this seems a good time. try to squat 140kg by the end of the year. Reckon i'll do it no probs :)

regarding my routine i've decided to split the big three lifts onto separate days with an arms workout after benching to try to increase arm size (another goal). So now just lifting 3 times a week, and might give sun a go as a cardio day to try and tone up. The routine of lifting the big 3 twice a week definitely helped but i felt it was something i could not maintain so i'll go back to it if i plateau.

Just changed my diet too, gonna eat more smaller portions of meat and veg for dinner meals in a bid to lose a bit of fat. if i can slim down by half a stone to about 13 stone i think id look ok. hopefully taking this on as well as attempting to increase my pb's isn't too much to ask. have to wait and see adsy :)

Unfortunate setbacks and the return

Well, things were going well with my workouts and I was progressing nicely towards my goals, and then I go and get the flu. Not only that but as Im starting to get over it, I get the mumps of all things. So 3 weeks in bed have me going in the opposite direction and now my waist and bodyfat have risen sharply. Through that time I did the only positive thing I could think of which was to read up on as much nutritional information as possible, and also on as many different types of workouts as possible. So now Im ready to make a comeback only this time armed with a lot more knowledge and more ways of reaching my end of year goals. Going backwards the last 3 weeks has certainly made reaching them alot tougher but I know theres still time if I work hard enough at it, so here goes...

8% bodyfat by 31st of December 2007

28 inch waist by the 31st of December 2007

New goals

ive entered new goals im aiming for, mainly to be completed by the end of the year. Its been a long time goal to reach 1000 lbs in the big 3 lifts and i think when i finally do reach it hopefully by the end of the year, tho a big ask :), i will concentrate more on fat loss and hypertrophy and actually look more like a bodybuilder. The 250 lbs barrier for the bench press is attainable at present, ive never tried above 100kg (about 220 lbs) for reps so id like to see what i can do. The goal stats show im at about 174% to reaching this goal but this is based on a 1 rep max calculation (probably from when i managed 90kg for 10 reps). Deadlifts are still by far my best lift and i need to improve by about 10kg to get to 400lbs (182kg), with straps. Ive managed 140 kg (about 310lbs i think) for 4 without equipment. As such reaching 400lbs raw would take ages and i probably wont be able to do it by next year! Squats are progressing steadily although they are still way behind what they should be. Damn my weak hip flexors! :) i think the goals for squats will be some of the hardest to achieve in the time frame but it is my favourite lift at the moment so that can only help.

A few other goals include increasing bodypart sizes. These are progressing tediously slowly but they are changing so i ll stick with what im doing for now. Im determined to increase limb size to a more proportional appearance. If anyone is interested i used calculators from these links to determine ideal sizes:

http://www.bodybuilding.com/fun/tietge14.htm

http://www.bodybuilding.com/fun/drobson207.htm

it was interesting to see the believed maximum size for me at 8% bodyfat is 230lbs (drug free) so i have a long way to go before i reach my genetic potential. At first i thought the figures were for flexed muscles but they represent those in a relaxed state so i have a long way to go in that sense too! One thing that did stand out was my waist is well over the desired limit so im going to try a little bit more cardio, jogging or sprinting a few times a week. I tried it today and realised i hadn't actually ran full paced for a good year! That and its a lot harder on endurance when you're off the treadmill!

new year

well the new year has arrived and my goal periods have finished. im happy with my progress as a whole but a bit dissapointed i didnt reach more. ive gone back to higher reps for a while but know i ll soon revert to low and heavy as its what i enjoy the most. squat continues to improve and has risen by a fair amount. got to a bit of a plateu with deads but i ll work back up to heavy weights and hopefully hit 400 lbs. not flat benching for the mo gonna stick to incline and over head press. will be happy when i can squat 140 kg, 15 kg to go so a little while but in sight. need to set new goals.

Things

 Things are going quite well at the moment and I've started posting my workouts back on the site now its gone live.

Unlike most people over the Christmas period my body fat seems to have plummetted superbly and at the moment the scales seem to think im just below 8%, although how much they can be trusted is another matter. I do appear a bit leaner even though I didnt have much to lose in the first place.

I seem to be as strong as ever which is great going on the strength of yesterdays deadlift personal best AFTER doing a half hour crosstrain section but there is one major thing still holding me back.

I've got to have my tonsils out, they make my life a living hell. Consultation is on Monday next week at 10 past 10 at the hospital and I know what the result will be. That'll knock me back a couple of weeks I'm sure but after they're out perhaps I won't keep getting perpetually ill after every single workout I do. Right now my throat is closing up and my tonsils are right on the virge of majorly flaring.

 

Not good.   

new pb!

Finally hit 140 kg squat tonight. It was controlled and down to parallel. In about 10 months my squat has improved from 6x80 to 1x140 kg so very happy with the progress. Although i had done some extra workouts between my last pb attempt and the start of the new program, im sure the smolov routine quickly improved my squat max. I didnt even do the total 3 weeks of the base mesocycle, only doing the last 2 and my squat increased 15 kg. Definitely will be using it again. Thinking of trying it for other lifts starting with deadlift, although might have to cut back on volume to allow my back to recover.

A small update

Urging yourself to workout when you've been at work for 8 hours and you've barely eaten 1000 carlories in the day is particularly hard work.
I'm not even convinced I'm going far enough either... time will tell but will I be able to keep this torture up?

I do want to be leaner though..

Body Daemon Noob

Hey guys, just posting to try out the blog.

I'm currently having a rest day so I'm looking forward to getting back to my routine!

I filled in my "Body" section info today. Was interesting to see the size difference in dominant VS non-dominant muscle groups - time to shape up! ;D

Mark