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

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.

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.

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

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

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

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.

I am currently looking around. Should try looking around fitness stores though.



This post has been edited by shanecross: Feb 21 2008, 06:11 PM

Day 4 Bulking.

I had these sluggish feeling eversince I started, I am wondering if its the carbohydrate spike that is causing such sluggish feelings. Okay put things aside. The bulking is giving quite an impact on my regular once a week interval training ( 2 fast 1 faster pace x 6 ) . I am feeling full etc. I am feeling a little relaxed eversince this new routine which is M,W,F whereas my old routine was M,T,TH,F. The too relaxed is giving me the worries that I am undertraining, but I`ll give it a month and see how it flows, its pretty too early to say anything.


I was practically busy in college today, I had to pack my tuna+PB+mayo in a tupperware bowl, some weetbix + the goey bars i made ( pretty sticky ). Damn, I had to steal sometime to eat, everyone is starting to give me the kickass stare when I go out every 15-20 mins to fukkin pee. Yeah, I have been drinking a lil extra water, thanks to Malaysia, the heat.


Article of the Day

25 Method
I`ll post any more updates tomorrow when I complete my upperbody workout.



This post has been edited by shanecross: Feb 22 2008, 03:13 PM

Day 5 Bulking - Friday

I had a 4 scrambled eggs and 2 w.wheat toast for pre workout and felt like taking a shit all the while. Damn those eggs. lol !

Now lets get off topic for a moment, I am actually planning to pursue a Bachelors Degree, however I am in a dilemma to either choose the UK, USA, or end up in Aussie, it may sound a little cliche but dude, we are talking big money here, this aint no public local uni. The course are priced about the same in all 3 countries ( 150,000 MYR excluding accommodation etc). Well, I still have time to decide before I graduate this year hopefully pursue a degree by next year.


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Skip the dilemma shit, this is how my final day of week 1 went down ;

Bodyweight Dips

6 x 4

Straight Bar Pushdown

15 x 10 x 3

Assisted Chinups ( 25lbs assist! man ! I gotta work on this )

12 x 4

DB Shoulder Press ( Seated ) I just feel that standing gives a lil more hit to your posture.

30 x 8 x 3

Barbell Curls ( First time doing curls for the past 9-10 months I have been working out. tongue.gif )

40 x 8 x 4

Abdominal Circuit Training ( 10 reps each )
- Hanging knee raise
- Leg Raise
- Swiss Ball Crunch
- Lying Leg Raises
- Regular Crunch



I havent had the time to read an article yet today, I`ll post one later.








w/r

I am looking more in Sports Studies (coaching etc ) or Human Movement Science .

I am actually planning to reside wherever I end up studying upon completion.

UK eg; Sunderland Uni has a pretty good career path(working @ Sunderland AFC etc), Whereas Australia do have lots of options as well which includes the United States which is equally good eg; Indiana State Uni, Upper Iowa Uni.

The only deal now is financially, I might end up opt for loans.

Oh yes btw, I come from an Art&Design background though, so its another different ball game for me and I am ready for some ass kicking studies.

Thanks, do you by any chance have his e-mail etc? Please do PM me if you do.

40lbs x 8 repetitions x 4 sets

I made another set of protein bars, and amazingly it did not go old flimsy, pretty tough. ohhohoho awesome ! I`ll post a visual tomorrow.

There ya go. Packed with 240 calories , 8g Fat , 28g Carbs , 16 g Protein per bar, this is I must say an ideal bulking bar.

Pardon the poor presentation, still working on it




This post has been edited by shanecross: Feb 24 2008, 08:06 PM

Week 1 OVER.

Current weight 71kg as measured without any fluctuations 1st thing in the morning.

Its a real morale boost when seeing your weight going up as planned but how much muscle or fat I put in the process will have to be calculated once my caliper arrives.

I had some beef soup with approx 400g of blade cubes, low carb white rice, potatoes, chicken etc for the weekends. Oh yes I had a few sticks of Yong Tau Foo from the local shop nearby. Going to have another cheat meal b4 Monday comes up.

The bars that I made were a really good help in boosting some calories. Real good stuff.


Wishing me and everyone else luck in fitness and life.


This post has been edited by shanecross: Feb 25 2008, 03:32 PM