I am starting a blog which takes immediate effect on Monday.

This are my current stats

Weight - 75kg

BF% - approximately 18-19 % (mirror says so LoL)

Height - 163 cm


Goal : 80 kg + bf 10%

Current Major Lifting Figures

Squats = 140kg
Front Squats - 85kg
Romanian Deadlift - 90kg
Bench Press - 65 kg
Dips - 6 reps bodyweight

I keep a log on my blogger, however whatever that is posted on my blogger is posted here as well, so it is practically the same.


I`ll start of the week with probably an increment of 250kcal. Total : 2700-2800kcal


I have reconstructed my routines. There would be a 3 alternate days workout. M,W,F. Either on the 2 off days would be a 30min Interval Cardio just to get the heart beating a little extra.


This would be my Monday routines.


Bench 5x4

DB Chest Press 4 x 8

Straight Cable Row 4 x 12

Single Arm Bent Flyes 3 x 12

Swiss Ball Crunch 4 x 12


I actually constructed the routine based on DFrancos Training but modded a lil here and there.


Diet wise would be High Fat + Protein with Carbs that would go 80grams tops. This is actually an experiment though, the routine and diet as I used to train 2 days in a row, I just wanted to see how much my body could recover if I would train on alternate days.



Any feedbacks are welcomed. However I would appreciate the constructive feedbacks and try to keep my blog clean.




w/r

This post has been edited by shanecross: Jun 9 2008, 10:56 PM

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Added on February 18, 2008, 5:46 pm

Okay first day of my bulking phase. I was on a low carb diet before this and it actually did work for me a little but I just feel that my body needs the carbs it craves during weekdays. I had a whole load of good carbs ; weetbix, oats, unbleached flour, flax, w.wheat tortillas for some ass kicking pizza.


The first day of my 3 days alternate routines, it was pretty cool. I was benching approx 55kg ( oh heck yes, I know my lifts are pretty low ).

So I came up with some mini goals :-

1. Bench up to 65-70kg within the next 8-12 weeks which seems pretty realistic
2. Front Squat a smackin 110kg ( current 80kg )
3. Whole Dips @ 15 reps smooth goin.


These is what I had today :

M1 : Quarter Pound Pattie , 1 slice of American Cheese, 1 tbsp ketchup, 1 slice of tomatoe, 1 serving of full fat milk + oats.

M2 : 4 whole eggs, 4 tsp full mayo, 1 w.wheat tortilla, 1 can of tuna

M3 : Fitness Pizza

M4 : Omelet ( 6 egg whites, 2 whole eggs, slices of pepperoni, half red bell pepper, onions, cheese, tomaotes )

M5 : 1 serving of broad beans + Whey , milk and 2tsp of sugar free Peanut Butter.

Pre Workout : Old school shit : oats + water + 1 tsp splenda

Post : Regular Whey ( 1 hour after whey, M3 came up )


If any of you are curious what a fitness pizza is, take a look below. ( packed with 7oz boneless breast, mozzarella, tomatoes, onions, chillies, w.wheat tortilla and some ketchup) AWESOME shit !

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This is how my workout went down today.

Bench (KG)
50 x 4 x 4
55 x 4 x 1

DB Press
30 x 8 x 2
35 x 8 x 2

Straight Cable Row
35 x 12 x 2
30 x 12 x 1

Single Arm Bent Flyes ( this is a killer man !)
5 x 12 x 3

Swiss Ball Crunch
MED BALL + 12 x 4

This post has been edited by shanecross: Feb 18 2008, 05:56 PM

65-70kg for benchpress in 3 months or less?

Nice, took me 1.5 year to do that for 10 reps.

Please update and advise in regards your method in achieving it. (No offense, just curious to know so I can learn from it as well)

Thanks in advance.

Cheers,
Ken

those pizza....u made it yourself?? looks delicious

Chow

I dig that pizza

Would add sauteed mushroom and pepperoni tho..

Yeah, I am actually referring to 4-5 max reps. If 10 reps, it would be a year or so.



All home made my friend.




Ya know what, I actually wanted to add them but I ran out on pepperonis, I did have some canned siliced mushrooms but I forgot. dang !


You actually sub the chicken for tuna/beef though.

izit ok with all the cheese and sauce? lol

Well, I dont actually get where your question is going but : 2tbsp of ketchup is pretty OK. Mozzarella is also fine. I dont see the reason why to not put cheese. It has some good mono fats.

no la the picture looks like a little too much macam lol

the pizza looks nice ill try it myself lol you used wheat tortila as the dough?

anyway i like your journal title too dude...Smell the fitness good luck

Hey buddy,

Yeah, i do use wheat tortilla, sub with the crazy refined flours for the dough.

Its gonna be a long way up to 80kg man.




KEEP ROCKIN!!!

This post has been edited by shanecross: Feb 18 2008, 10:24 PM

People ! I just made some bulking protein bars, letting`em in the fridge overnight. I`ll report back tomorrow with some photos. Banana + Peanut Butter Protein bar. Uhmmmhmmmmm!

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Added on February 19, 2008, 4:12 pmThe bar did not turn out really well, It was all goey here and there , I guess I should start using rolled oats instead.

This post has been edited by shanecross: Feb 19 2008, 04:12 PM

Shanecross, since you're more advanced in preparing ur meals, I highly recommend u get some steel-cut oats.

You'll never go back to rolled oats again.

okay cool thanks. !









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Today was a pretty shiity day, My whole body was crappy. I am actually fighting fever right now, appetite gone down but am still forcing food in for nutrients.

I made an agreement to myself to at least read an article a day.

So i`ll start things off this one. I hope this particular article answers all the carbs myth out there.

Brown Carbs vs White Carbs

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Added on February 20, 2008, 2:42 pm




This post has been edited by shanecross: Feb 20 2008, 02:42 PM

Day 3 Bulking.


I recovered from my silly fever without any medication, I had to stuff food in my mouth even though I was practically rejecting them. I still feel a little sluggish by the way but much better.


I headed to the gym @ noon, I ripped my damn shorts, jeez it was bloody fukkin hillarious, I was just actually doing a 20lb pull through when my shorts split.


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This is how it went down today

Front Squats(kg) ( I knew I could have just gone up to 90 but Jesus I needed a spotter on the last set)

70 x 1 x 5
80 x 3 x 5

DB Reverse Lunge

30 x 12 x 4


RDL (kg)

75 x 8 x 1
85 x 8 x 3

Pull Through

20 x 10 x 3

Plate Pinch

10kg plate each arm x 15 seconds x 3 sets




Article of the day

Old School Training

Anyone wants to try this method? I need a few lads to come along and we`re good to go. lol

bro your front squats is impressive! how much is your back squat?

regarding the old school training. u can always try out zercher squats

This post has been edited by jones007: Feb 20 2008, 02:48 PM

The last time I was doing my back squats was on November 2007 and at the particular time it was approx 90-95kilos. I stopped doing the BS for quite a while when I came up with another routine 4 weeks after that. I actually had a testicular strain after hitting the BS at that point of time. LOL ! I then replaced my BS to the Dumb Bell Bulgarian Split Squat and Snatch Grip Deadlift. Thanks for the compliment anyway. !




I was looking more towards throwing tyres truck pulling etc but the fact that its pretty impossible to do such workouts in town. lol ! The ZS is a real forearm killer IMO

This post has been edited by shanecross: Feb 20 2008, 02:53 PM

my FS is only half of my BS.

ZS is very core demanding. very good exercise. lots of pain tho. er weight dragging.. not so convenient to do here.. do farmers walk with regular car tyres la lol

I was just thinking about that ya know, pickup some tires at the dump site where the tyre shops are and do some farmers walk during the weekends. I was also thinking about some foam rolling after week 2. Should be fun.