21/12 update

100 burpess during off day took 11min 30s to complete (including rests)
Aim is to do it in 10 minutes by the end of the week.

Activity	Weight (kg)	Sets	Reps
Squats	25	1	30
Standing military press	20	1	30
Hanging leg raises	body	1	30
Dumbbell curls	8	1	30
Bench Press	25	1	30
Dead lift	25	1	30
Leg extensions	30	1	30
Lat pulldown	30	1	30

Increased the weights since the initial guesses. Might need to do a bit more readjusting later, but so far so good.

Next week i will increase the reps to 40.

P.S Lactic acid... it burns!

New routine

I've sufficiently bulked up enough now. weighing in at 77kg. going to start cutting

hopefully i can maintain my calorie intake so i dont lose too much muscle.

NEW ROUTINE IS AS FOLLOWS

Each activity i will only do 1 set of, with 1 minute rest between sets, rep of 30.

LOW WEIGHT 30% of my 1RM ( one rep max), HIGH reps.

Activity	Weight (kg)	Sets	Reps
Squats	20	1	30
Standing military press	15	1	30
Hanging leg raises	body	1	30
Dumbbell curls	8	1	30
Bench Press	20	1	30
Dead lift	20	1	30
Leg extensions	20	1	30
Lat pulldown	20	1	30

Routine done day on day off, with the rest day doing 100 burpees.
example would be, monday routine, tuesday 100 burpees, wed routine... etc

Btw i havn't started this yet, just planned it out now, will attempt it after i post. haha ... im gonna die.

The last two exercises are with a machine, lat pulldowns are like pullups but... easier.
This is supposed to cut down on as much fat as possible while maintaining your muscle. 6 weeks of this should have me a lot more ripped, esp since i put on a bit of fat during my bulking period.

Will upload pic of myself after 6 weeks bulking later this week.

KEV WHEN U GET BAK TO MELB IM FORCING MY BULK ROUTINE ONTO YOU SKINNY!

13/12/2010 update

been a while so...

Activity	Weight (kg)	Sets	Reps
Squats	70	3	7
Lat pull	body+7.5kg	2	7
Chin ups	body+10 kg	2	5
Push ups	body + 35kg backpack	3	7
Deadlift (Romanian)	70	4	7
Standing military press	50	3	4
Dips	body	2	7

Ripped my bag while doing chinups... sooo.... sad face

Standing military presses seem to get harder and harder to do for some reason. I've also noticed i've lost a lot of flexibility in my arms =/ Time to stretch more i guess.

Current mood: Depressed.

HGH + photo update

Further research on this product HGH reveals...

·         Increased muscle mass with a subsequent increase in metabolic rate.

·         Body fat reduction

·         Lowered “bad” cholesterol levels

·        ********** Enhanced sexual performance

·         Faster recovery from exercise and improved sleep

·         Increased bone density

·         Hair re-growth and younger looking skin

·         Greater energy and improved outlook and moods

Thought i'd like to draw attention to that... I apparently own some variant of viagra.
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Onto the training.


Quads where in pain from a 10 minute HIIT session the day prior in which i got home and literally ko'd in bed, just went home n fell asleep from exhaustion.

Workout

20 burpees to warm up instead of a light jog
5 minutes skip


elipted squats from usual training

Activity	Weight (kg)	Sets	Reps
Squats	50	skipped	skipped
Lat pull	body+5kg	2	7
Chin ups	body+5kg	2	7
Push ups	body + 30kg backpack	3	7
Deadlift (Romanian)	70	4	7
Standing military press	50	3	4
Dips	body	2	7

I can finally do dips quite easily, should start adding weight soon. Same with the chinups and lat pulls.

3 more weeks of this until i start a new workout routine primarily focused on cutting fat without cutting too much muscle.


PICTURE UPDATE

Kevin reminded me i havn't uploaded anything lately so...

I realise its pretty stupid of me to keep taking front shots, im not trying to workout to get my abs, im trying to pack on weight/muscle mass, next time i'll take a shot from the side on.

Me tensing the fk up coz.... i havn't taken a tensed up picture, i wondered what it would actually look like.

P.s: FKN WEIGH 75-76kg atm!!! Looking forward to starting my fat cutting program in 3 weeks hopefully i will only drop a kg or 2 and not anymore, going to lose a tiny bit of muscle mass in the progress but... oh wells, the before and after pictures would turn out better at least.

Jeez this actually seemed more like a blog post... fk i am bored right now, weather is horrible. BRING ON THE BEACHH

...update

Got new protein and some random HGH + ZMA... i dont think i'll take that shit just yet

Activity	Weight (kg)	Sets	Reps
Squats	50	3	15
Lat pull	body+5kg	2	7
Chin ups	body+5kg	2	7
Push ups	body + 25kg backpack	3	7
Deadlift (Romanian)	70	4	7
Standing military press	45	3	4
Dips	body	2	4

cant increase my squat weight as i cant get someone to spot me, n cleaning more than 50 above my head n putting it back down from my lats is... HARD

need to work on getting my dips to 7 reps. improvements are coming more and more slowly now. in a month i will switch to a fat burning routine. This is currently just a routine to pack on a lot of mass.

sat

Activity	Weight (kg)	Sets	Reps
Squats	50	4	{7,7,7,15}
Lat pull	body+5kg	2	5
Chin ups	body+5kg	2	7
Push ups	body + 20kg backpack	3	7
Deadlift (Romanian)	65	4	6
Standing military press	40	3	7
Dips	body + help holding legs	2	3(REALLY TIRED/NOT ENOUGH FOOD)

Tuesday.

Activity	Weight (kg)	Sets	Reps
Squats	50	4	7
Lat pull	body	2	4
Chin ups	body	2	7
Push ups	body + 20kg backpack	3	7
Deadlift (Romanian)	60	4	7
Standing military press	35	3	7
Dips	body + help holding legs	2	7

Changed routine

 Doing a different routine, as fun as Ice1Cubes worksouts are they aren't intense enough.

 Started on.

13^th November, 2010

Activity	Weight (kg)	Sets	Reps
Squats	40	4	7
Lat pull	body	2	4
Chin ups	body	2	4
Push ups	body	3	7
Deadlift (Romanian)	40	4	7
Standing military press	30	3	7
Dips	body	2	4

When I hit 7 reps within the set next round I will increase weights. Otherwise aim for 4.

Should be increasing the weights for squats, deadlifts and smp’s soon.

Dips are fkn impossible for me... i struggled a lot there. Need to work on it a lot. Should mix in more triceps exercises.

Alternating every second day with the rest day consisting of cardio/HIIT/burpees or whatever I'm in the mood for.

Fail again... no spotter.

couldn't determine how much of a placebo affect the creatine would let me go in weights...
instead.....

new personal best
Dumbbell Press -
9kg - 3 sets of 10   ---- WARMUP
11kg - 2 sets of 10
16kg - 2 sets of 10
19kg - 1 sets of 10

Incline Dumbbell Press
11kg - 2 sets of 10     ------ At this point left arm was giving in. Couldn't push anymore

Bicept Curl - 11kg - 20 reps
Deadlift - 50kg - 10 rep
Pushups - 20rep
Tricepts - 11kg - 3sets of 10
Shadow Boxing 5 min ---- Cooldown
Deadlift - 50kg - 10 rep
Dumbbell flys - 11kg - 4 reps... FAILED
Pushups - 26reps and FAILED
Squat 15 reps n gave up.

..... I think thats a lot more than i would normally do. So far 2 days of loading up 30g of creatine per day is doing well.

Finally got creatine

Saturday skipped 15-10-5
Did 1000 steps at dande mt + misc. bag work instead


Pic taken on sunday night

Been one week since started routine with a few hiccups. Current plan for this week will be same as the week prior.

Hopefully i can get some more numbers in.

Note to self: Fkn don't try to spoon creatine directly into mouth.

wednesday training....

15-10- 5 ended up being 15-10-15(situps) after 4th round. Somewhat injured my shoulder getting overzealous playing with weights after buying 35kg more this morning.

ended up getting a total of 16 rounds with 15 additional squats.
feel MAJORLY fucked up atm. not sure if my numbers are an improvement as i had to improvise a bit with the latpulls to situps...


not to self... give more rest time. and dont play with weights

Re-Direction

alright i've given up on hitting 78kg right away. I just weighed myself n lost a kg... down to 71kg. *emo cries*

Eating 7 meals a day is too hard. And when i do and gain a few kg. As it all goes to my stomach i think i subconsciously lose it through not eating.

workout routine for the next week will be/has been

monday
chest workout consiting of

Dumbell presses
2 sets of 10..... 9kg (WARMUP)
2 sets of 10..... 11kg
2 sets of 10...... 14kg
1 set of 8.....17kg
1 set of 6..... 21kg






3 sets of 10..... 11kg (cooldown)

Pushups til faliure
did deep slow pushups using dumbells to get lower. got around 20 only

tuesday
jog then into weighted squats (only 30kg), situps, crunches n stretching

wednesday
15-10-5 (squats-pushups-lat pulls)    I did 10 rounds in 20 minutes last week hope i can improve

thursday
chest workout again. hopefully can squeeze another set of the 21kg.

friday
RESTTTTTT----- maybe go jogging for some cardio aim to at least do 5 rounds of 40s jog/ 20s sprint of HIIT (high intensity interval training)

Jogging normally is boring for me and apparently HIIT burns a lot more fat in a shorter amount of time... as well as rape you physically.... so WIN WIN WIN

Saturday
15-10-5

Sunday
Cardio again into stretching --- if im absolutely dead i'll take this as a proper rest day.

Update picture progress on the sunday.

Direction

After discussing with my the brotherhood AKA RageQuit (my close knit group of mates....+ timmy) ive decided to make this a blog a "PROGRESS" report on my quest to become a fatass at 78kg.

Quest begins at me at 72kg. i will upload pictures once i figure out how

this is me not tensed up for a better......... i guess better way of measuring whether or not im actually getting bigger.... CALL ME FAT PLOX... phung if u dare say skinny i will stab you with a toothpick.

TROLLOLOLOLOL BITCHES

Nfi what im gonna do with this blog. Thought i'd start one outta boredom. Might turn this into a journey towards me getting to 78kg with photowhorish pictures in front of the mirror. OR a ragedump. most likely a ragedump.

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dots are to extend the text to make it seem like i have more to talk about.