My Training Journal

[ExtraMile]

Seems like getting bigger and stronger is your life right now! So try and get a little more out of your diet for minimum cost or effort. Just focusing on supplements, and remembering that you're still a student:

A good multi-vit/mineral like Centrum costs about 5p a tablet.

An 11lb tub of MYProtein Whey costs 40 quid and will last nearly 3 months if you take 60g a day, supplying 50g of high quality protein. (50p a day)

Creatine Ethel Esther Powder - 500g bag cost 13 quid and you take 3g a day - 5 months worth! (under 8p a day!)

SO, every day, buy 2 pint bottle of skim or 1% milk, drink a bit, top it up with 60g of whey and add 3g of creatine and shake it up. If you're working out it's your post workout, and if not, just sip it between meals. It's convenient and cheap and supplies: 37g of protein + 50g with the whey and 50 of fast carbs from the milk sugars.

I'd say your at a level now where you owe it to yourself to start doing that.

could you give me links to these products bro? My mum buys all my food but she wont buy supps, except fish oil because she takes them too. But Im about to get a paper round so those supps do sound affordable...

 

[musketeer]

myprotein.co.uk

Best site in the UK - I order from them every month.

I take about 20 different supps so I like to keep the cost down by buying 'generic' when it doesn't matter.

 

[oso0960]

I found that when taking whey it made me more lazy with my diet and I began to rely on whey more and more. Since I stopped buying it oats, milk, steak, chicken and brown rice have become my staples and Iv made much better progress.

lol! EM you just made me realize I eat like a goddamned vegan. I still drink whole milk and eat oats but I can't remember the last time I ate some meat. I practically live off of protein isolate and micellar casein powders (used about 5-6x a day lol) because of the simplicity of making a shake in college dorms. I'm going to go buy some steak and eggs right now.

 

[Tblock1]

Yeah EM I think you should start the supplementing. I take a ridiculous amount of supplements, some for health and some for lifting. Gotten great results so far off creatine and d-ribose stack, plus l-glutamine(just added). Then I take about 1000 vitamins by the handful.

 

[ExtraMile]

lol! EM you just made me realize I eat like a goddamned vegan. I still drink whole milk and eat oats but I can't remember the last time I ate some meat. I practically live off of protein isolate and micellar casein powders (used about 5-6x a day lol) because of the simplicity of making a shake in college dorms. I'm going to go buy some steak and eggs right now.

cant beat chicken steak and eggs bro! chicken and eggs are my staple sources of protien...

Yeah EM I think you should start the supplementing. I take a ridiculous amount of supplements, some for health and some for lifting. Gotten great results so far off creatine and d-ribose stack, plus l-glutamine(just added). Then I take about 1000 vitamins by the handful.

ok bro Im gonna look into supplements see what I can sort out.


Today Workout - Squat day but still cant squat

Standing Calves *dont know which sets are PR's
110 x 12
121 x 10
132 x 8
143 x 6
-dropset 110 x 6
-2nd dropset 88 x 15

Seated Leg Press (bottom 3/4 ROM reps, no lockouts)
225 x 20 PR
225 x 20

Lying Curl
95 x 8 - seem like I have stalled a bit
95 x 7
95 x 6
75 x 11

Seated Calf Machine (no rest between sets)
20lbs x 10
40lbs x 10
60lbs x 10
80lbs x 10 PR
100lbs x 6 PR
80lbs x 4
60lbs x 10
40lbs x 25

Walking BB Lunges (went light because of back)
66lbs x 12 on each leg
88lbs x 12 on each leg PR
88lbs x 12 on each leg
88lbs x 12 on each leg

Seated BB Wrist Curl
58lbs x 12 PR
58lbs x 12
58lbs x 9

15 Mins Incline Walking
15 Mins Cycling

 

[musketeer]

Good to see you bombing those calves!

 

[ExtraMile]

Good to see you bombing those calves!

yeah that was the only part, couldnt go heavy on anything and couldnt squat at all, sucked

 

[JDid23]

nice seated calves... no rest at all has gotta be insanely hard haha

 

[ExtraMile]

nice seated calves... no rest at all has gotta be insanely hard haha

yes it was very hard lol im suprised i got up to 100lbs, although the last set of 40x25 were the most painful lol.

pumped for OHP, weighted dips and chins on friday!

 

[ExtraMile]

Today - OHP Day

this was a repeat of last OHP day, got home from school lay down and fell asleep. Was asleep for like 90mins and had some freaky dreams, anyway I woke up and saw it was 7.45, gym closes at 9.00. SO had to rush out of bed, get changed and grab some quick food. Only managed 2 oranges, glass of milk and a cup of coffee. Anyway felt refreshed because iv been so tired lately. Didnt expect such a sick workout! Especially as Iv not eaten much the last few days.

Standing BB OHP - military style feet together no jerking or arching
bar x 8
66 x 5
88 x 3
105 x 7 PR
116 x 3 PR
(increased by 5lbs but lost a couple reps since last week)

Wide Grip Chins
(179lbs bodyweight)
bw x 3 (warm up)
bw x 10 PR
bw x 8
bw x 6

Weighted Deep Dips
35lbs assistance x 10
bw x 5
bw + 22lbs x 9 PR
bw + 22lbs x 8
bw x 11,4,3,2 rest pause. I would count this as a PR because fresh my record has been 12 reps and I managed 11 after the weighted sets!

Machine Preacher Curl
5 plates x 20 PR
6 plates x 15 PR
7 plates x 7
-dropset 5 plates x 10

Seated DB Laterals
15lb Db x 15 PR
15lb Db x 12
15lb Db x 10

had time for one last exercise and I hadnt hit the tri's all week except a few sets of rolling extensions. But I couldnt resist hitting shoulders hard again

Smith Machine Behind Neck Press
(this was one long dropset)
91lbs x 6 PR
69lbs x 8
47lbs x 17 PR
25lbs x 35 PR holy delt burn!

fuckin sick workout I loved it, just a shame i couldnt do any tri's and calves and cardio, but oh well I might do some cardio 2moro instead if i can be bothered