From Average to Average

jesus, now that i’ve gotten used to ~4,000 kcal, i think i’d die if i only ate that

[quote]RobRaynerBB wrote:
Coffee w/ 2 sugars
5 eggs + bacon
GYM - powerade
Half chicken
Whey shake w/whole milk
[/quote]

Relax.
Had medium buttered popcorn from the movies. HAHA.
2 cup white rice
400g steak
Almost a litre of whole milk.

Today woke @ 12pm. Its fucking hot today.
Had coffee w/2 sugars, 2 toast, 1 egg (ran out), 3 large pieces of bacon, tomato.
GYM - powerade

So far… [for you guys that read my log before I finish writing the whole things :wink: ]

haha my bad good work!

Nevermind then. Good eats, haha

[quote]RobRaynerBB wrote:
Today woke @ 12pm. Its fucking hot today.
Had coffee w/2 sugars, 2 toast, 1 egg (ran out), 3 large pieces of bacon, tomato.
GYM - powerade

So far… [for you guys that read my log before I finish writing the whole things :wink: ][/quote]

Gym was real good. Felt annoyed and tired at the start so just used t-dawg’s method of autoregulating and just adding extra warmup to get ready. The workout went as follows…

Bench Press 8x40 40 5x60 70 80 92.5 *PR
Seated BB Shoulder Press 5x30 35 40 45 50 *PR

  • did these due to injuring my neck/wrists last time. Felt really good, done seated in a squat rack.
    BB Rows 8x40 5x60 70 80
    Pullups BWx7 4 4 4
    EZ Bar Extensions 15xBar 8x23 8x33 8x40.5 *PR
    EZ Bar Curls 8x23 33 43 4x48 *PR
  • these two exercises, i must have miss-calculated my weights, cos i did more than last time, but they were fucking heavy. Who knows?! Who cares. As long as I beat it next time.

Fucking good workout.

GF wanted Red Rooster [fast food bbq chicken for ppl in the US :slight_smile: ]
I had a half chicken and chips, and then had another quarter of my gf’s. Im fucking full.
I have work now, but will be smashing a shake now and a shake before bed (w/evo), and dinner inbetween.

Till 2moro hombre’s, RR, Out!

EDIT: had platter food at my work so had chicken skewers, like 10 little sandwiches, some meatballs for dinner, a coke zero (great taste, zero sugar :slight_smile: and a small snickers… mmm. snickers.

No training today. Pretty horrible with regards to diet, probably got the cals in, dont know about protein.

Woke @ 11am. No eggs!!! Had bowl of muesli with milk and two toast w/ peanut butter.
Roast beef w/potatoes/broccoli/pumpkin + coke zero.
50g peanuts.
Beef burger w/bacon/vegies, chips, red bull.
Coke zero, bourban and coke. HAHA. I work at a pub.
Milk milo…

Today woke @ 10.45am.
Had coffee w/2 sugars
4 egg ommellette w/chicken and bacon
2 toast
GYM - powerade
whey shake w/milk
chicken/cheese roll
50g peanuts
25g beef jerky
hot chips
rice and garlic beef
beer
whey shake w/milk

squat 5x40 60 70 82.5 *PR - apparently my form (rounding of lumbar), wasnt the best, so will keep plodding along
SLDL 8x40 60 4x70 - felt shit
hamstring curls 12xn8 8xn10 8xn12 *PR - pretty shit too. was going to leave it at n10 and then got annoyed and nutted out 8 on the n12 (whole stack).
seated calves 12x25 35 8x45 - stopped there. had a sore left foot for some reason, but it was annoying so i stopped, felt like only my right was pushing.

Besides squats, it was a rubbish workout, oh well, ill push on.

Today woke @ 10.30am.
Coffee w/2 sugars
Rice and garlic beef
Whey shake w/water
GYM - powerade
Half roast chicken + chips + 330ml coke
Tea w/2 sugars
2 pieces banana cake
Some chilli mussels/garlic bread - didnt eat much, dont really like seafood :wink: so instead I had a whey shake w/milk.
Went to the movies and had some popcorn and water.
Going to bed… having a whey shake w/milk…again. Gotta do what ya gotta do :slight_smile:

Bench Press 15xbar 8x40 5x60 70 80 4x95 *PR - strained for the last one, but my no spot needed.
Seated BB Press 5x30 40 52.5 *PR - felt good.
Pullups BWx6 6 5 - seem to be using my right side more, will drop the reps, increase the sets and focus on form next time.
BB Rows 8x40 60 70 - strict, good form, tired as fuck. ive done heavier but i felt my form slipping so increased the reps and dropped the weight. felt good.
EZ Bar extensions 8x29 xsome xsome - can remember.
EZ Bar curls 8x29 39 10x44 *PR

Good workout. Too bad I cant remember the weight for extensions haha.

Off day.
Hamstrings are fucking sore.
Woke @ 12pm.
Coffee w/2 sugars… this is getting boring having to write this haha.
Chicken, avocado, salad sandwich.
Whey shake w/milk.
50g peanuts
25g beef jerky
Deep fried chicken kiev with chips. Haha. 3 cokes.
Beer… was 3 months since the death of my mate, so we drank.
Double Quarter Pounder.
Milk.

Sounds like a lot of peanuts man

[quote]solidkhalid wrote:
Sounds like a lot of peanuts man[/quote]

Hahaha its not. They’re nobbies!! 50g is a large handful.

Well just got back from a little hotel stay with the girlfriend for valentines day :wink: was good. Ate shit, but be interested to see whether I gained any weight.

Food consisted of: steak sandwiches, fish and chips, pizza, buffet dinner, buffet breakfast, chocolate, beer, champagne, chips, 2 minute noodles, soft drink etc.

Laid by the pool, went to the beach, watched tv, other :wink:

Was fun.

Training starts again tomorrow. Havent been since last saturday. So it’ll be a 5 day lay-off… Here is where I would quit again. Not anymore. Back on the horse 2moro. Neigh…

Was meant to do legs but my gf wanted to do upper.

Bench 15xbar 5x60 60 70 80 90 2x100 *PR
Seated SP 5x30 40 55 *PR
Pullups BWx8
Chins BWx8 4
BB Rows 12x40 8x60 70 3x85
EZ Bar Extensions (+9kg) 8x15 25 30
EZ Bar Curls (+9kg) 8x 20 30 40

Leg press 15x80 8x120 150 200
Leg extensions 12xn8 n10 12xn12(stack) 8xn12(partials) *PR
Hamstring curls 12xn8 12xn10 8xn12(stack) 4xn12(partials) *PR
Calf Press 12x80 12x120 12x120 8x120
Seated Calf 12x25 12x35 12x45 10x45 8x45
SLDL 15xbar 15x40 12x60 8x60

  • Decent workout. Flexibility is still a factor. Tried squats after leg press, but I hurt my back yesterday lifting a barbell off the floor (poor-form deadlift), so I avoided things that used my back too much.
  • Leg press was stopped at 200 due to some discomfort in my back.
  • SLDL were done with lighter weight/higher reps also because of my back.
  • Still busted my balls on everything else.
  • Good workout.

Diet:
2 coffees + 4 sugars
Fried rice and ommellette
GYM - 50g carbs (cordial)
Foot long sub w/steak/cheese/bacon + ice coffee

[quote]Loh-fyve wrote:
Yo!

Just checked your log and noticed that you have problems with squat flexibility as well.
What are you currently doing do get it fixed (drills etc.)?

Thanks in advance!

LF[/quote]

Currently I stretch everytime before training for bout 15-20mins - glutes, hams, quads, groin, hips.

I use the leg press to stretch and warmup prior to training. Put 2 plates each side, take the safety’s off, and allow the weight to force your legs towards you, making sure your back is against the backrest, and allowing the weight to stretch everything out, hold for 20 secs and push up, do it bout 5 times each stance. Do this with four different stances:

  • feet high on pad, wide stance
  • feet high on pad, close stance
  • feet low on pad, wide stance
  • feet low on pad, close stance

I also have been doing SLDL’s, which I found helps stretch my hammies a lot.

Thanks, man! Interesting method…

Working on hip flexors, but I think the main problem is my ham flexibility which causes my lower back to round early on the descend - the reason why I currently stick to Front Squats.

Ok. So I went out for my friends bday drinks on sunday night and had a little too much to drink. I try not to drink to much these days and it definately showed, i must have had about 6 pints and wayyyy to many glasses of red, and woke up the next day digusting. I couldnt keep anything down until 6pm, except some toast. Therefore I missed my training day, I missed eating a lot of food, but more importantly I still feel shit today and will most likely affect my performance in the gym today.

Currently I have had a cup of coffee w/ 2 sugars, an ommellette with 3 pieces of toast, and a berocca (liquid vitamin drink). I still feel fatigued and shit, but will have a powerade to restore some of my electrolytes and try and hydrate my muscles so I dont tear anything :wink:

Not a good start to the week, was it?!

On sunday I weighed 90kgs on the dot, who knows what I weighed yesterday, probably a little less. Will keep you guys informed. One thing that I wont be doing, is getting plastered any time soon. Its not good for me mentally or physically and I really need to kick my arse and get myself into training and eating properly. One thing I wont be doing is falling off the wagon. You make a mistake, you fix it, dont give up.

Bench Press 8x60 5x60 70 80 90 2x100
Seated MP 5x30 40 50 60 *PR
BB Rows 8x40 60 70 5x80
Pullups BWx6 *Grip gave up after rows, so did strict pulldowns
Pulldowns 10xn4 n5 9xn6 *PR, i guess :slight_smile:
Ez Bar Extensions 12xbar 8x23 *Apparently I wasnt keeping the bar straight so decided to do overhead db extensions
Overhead DB Extensions 12x12.5 10x15 17.5 *Again, PR, I guess :slight_smile:
EZ Bar Curls 6x23 33 43 4x53 *PR

Good workout, although my body was still hurting from my stupid drunkeness, I still managed to hit some PRs on seated shoulder press and curls, whilst maintaining my bench and rows.

Before workout had an energy drink, during I had a powerade.
Had chicken and fried rice post-workout, shitloads of water.
Roast beef w/potatoes, vegies for dinner.

Below is information on my training and diet for the past 4 weeks ( 1st to the 27th of Feb, 2011).


31/1
Weight 88.8kgs - after the toilet.
Measurements:
Waist 88.9cm
Arms (UF): 35.6/35.6cm
Arms (F) 38.7/38.3cm
Legs 57.7/55.9cm
Calves 38.4cm


1/2
Bench Press 5x60,65,70,80,3x90
BB Rows 5x60,65,70,75,80
Military Press 5x40,45,50
Pullups BWx5,3
Chins BWx5,5,5
Tricep Extensions 12x15 8x25 30 35
Barbell Curls 8x25 30 35 5x40

woke @ 10am. Had a coffee w/ 2 sugars.
11am. 4 eggs, 2 wholegrain toast.
2pm. Whey shake.
2.30pm. 3 Fruit Toast w/ butter
4pm. Gym - 500mls cordial (50g carbs)
5.30pm Chicken and rice
6pm Whey shake
7.30pm Moroccan chicken/broccoli/cabbage
8.30pm Coffee/2 sugars
10pm Fruit
10.30 Milk milo w/1 sugar
12am. 2 white bread w/ peanut butter, glass of full cream milk.


2/2
Lower body:
Squats 8x40 5x60 65 70 3x75
SLDL 5x40 45 50 55
Seated leg curls 8xn4 n5 n6
Seated leg extensions 8xn4 n5 n6 n7
Calf Press 12x160 120 140 x 12,8,12*lift,rest,lift,rest,lift

Woke @ 12pm had coffee w/2 sugars, chicken and rice.
500mls milk
Coffee w/2 sugars.
Chicken and rice.
GYM - powerade
Whey shake w/full cream milk
Roast beef,potatoes,vegies
Peanut butter sandwich
Whey shake w/full cream milk


3/2
Today I woke @11.30am - no gym today.
Coffee w/2 sugars
Bacon and egg muffin
Fried Rice
500mls milk
Whey shake w/milk, peanut butter, olive oil
Meal out - margherita pizza, chips, corn, chilli mussels, coke
Whey shake w/milk and peanut butter


4/2
Bench Press 8x40 5x60 70 80 90 *PR
for now. I cant believe how much strenght I lost, my max bench last year was 112.5 for 1. Now im doing 90 for 5. Shit. Oh well i am 89 compared with 95kgs
Military Press 5x40 45 3x50
*less than last time, but they were strict, not push presses and were done immediately after bench instead of doing bb rows. whoops. but they feel really good. i had trouble with my neck doing these, tweaked it twice, doctors once. but feel real good as my shoulders are healthier.
BB Rows 8x40 5x60 70 3x85 *PR
Pullups BWx 5 6 4 3 (total - 4sets/18reps)
*did them all pullups, instead of chins, so thats a good thing i suppose
EZ Bar Curls (assumes bar weighs 10kgs) 8x20 40 50 5x55 *PR
Tricep Extensions (EZ) 8x40 45 47.5 *PR

Ate Nando’s Chicken Pita and Large Coffee Chill (milk).
Came home and had 4 egg omelette with bacon.
WORK
4 pieces of pizza, chips
50g peanuts
2 pints of beer
3 slices of fruit toast w/butter
Glass of choc milk


5/2
Lower body
Squats 8x40 5x60 70 3x80 *PR
(heel elevated, still working on flexibility)
Sumo deadlift 5x60 70 3x80 *PR
(raised 2" from floor to ensure straight back)
Seated Ham Curls 8xn6 8xn9 10xn11 *PR
Seated Calves 12x20 30 40 x12,12,10 *PR
Incline situps BWx15, 10 *man I suck haha.
Leg Raises BWx10, 10 *again, my abs suck.

4 egg omellette with bacon, 2 toast
GYM
powerade
chicken pita bread w/lettuce, tomato
glass of choc milk
banana
whey shake w/milk

Ended up not going out, having a cold beer with dinner.
Dinner was sundried tomato and chicken pasta, and 3 pieces of pizza, and a diet lemonade.
600ml coke
Had a whey shake w/ milk before bed.


6/2
UPPER BODY
bench press 8x40 5x60 70 80 3x92.5 *PR
military press 8x30 5x40 5x50 *PR - strained the left side of my neck (re-occuring injury), scalenes maybe?!
bb rows 10x40 5x60 70 3x85 *was fucking heavy
pullups BWx6 6 5 *PR
tricep extensions (bar=13kg) 8x+10 +20 +25 *PR
ezbar curls (bar=13kg) 8x+15 +20 +30 +35 *PR

Today woke at 12pm. Seems like a common thing these days haha.
Had 5 egg ommellette with ham and a coffee w/ 2 sugars.
GYM - powerade
Chicken and fried rice
Whey shake w/milk
WORK
Can of red bull
50g peanuts
5 slices of pizza and some chips
Diet coke
Bbq chicken and rice


7/2
OFF DAY
Woke at 12.30pm.
Had a coffee w/ 2 sugars
Pasta.
Milk.
Chicken and rice.
WORK
Diet coke, wedges, 1.5 beef burgers.
Whey shake w/milk and evo.


8/2
Lower:
Squats 8x40 5x40 60 70 80 *PR
SLDL/RDL 8x40 60 4x70 70 *PR
Seated Ham Curls 8xn8 n10 4xn12 *PR
Leg Extensions 8xn6 n8 n10 12xn12
Seated Calves 12x25 35 55 8x55 6x55 *PR

Coffee w/ 2 sugars
5 eggs + bacon
GYM - powerade
Half chicken
Whey shake w/whole milk
Had medium buttered popcorn from the movies. HAHA.
2 cup white rice
400g steak
Almost a litre of whole milk.


9/2
Bench Press 8x40 40 5x60 70 80 92.5 *PR
Seated BB Shoulder Press 5x30 35 40 45 50 *PR

  • did these due to injuring my neck/wrists last time. Felt really good, done seated in a squat rack.
    BB Rows 8x40 5x60 70 80
    Pullups BWx7 4 4 4
    EZ Bar Extensions 15xBar 8x23 8x33 8x40.5 *PR
    EZ Bar Curls 8x23 33 43 4x48 *PR

Today woke @ 12pm.
Had coffee w/2 sugars, 2 toast, 1 egg (ran out), 3 large pieces of bacon, tomato.
GYM â?? powerade
GF wanted Red Rooster [fast food bbq chicken for ppl in the US :slight_smile: ]
I had a half chicken and chips, and then had another quarter of my gf’s.
Had platter food at my work so had chicken skewers, like 10 little sandwiches, some meatballs for dinner, a coke zero (great taste, zero sugar :slight_smile: and a small snickers… mmm. snickers.
shake before bed


10/2
Woke @ 11am. No eggs!!! Had bowl of muesli with milk and two toast w/ peanut butter.
Roast beef w/potatoes/broccoli/pumpkin + coke zero.
50g peanuts.
Beef burger w/bacon/vegies, chips, red bull.
Coke zero, bourban and coke. HAHA. I work at a pub.
Milk milo…


11/2
squat 5x40 60 70 82.5 *PR - apparently my form (rounding of lumbar), wasnt the best, so will keep plodding along
SLDL 8x40 60 4x70 - felt shit
hamstring curls 12xn8 8xn10 8xn12 *PR - pretty shit too. was going to leave it at n10 and then got annoyed and nutted out 8 on the n12 (whole stack).
seated calves 12x25 35 8x45 - stopped there. had a sore left foot for some reason, but it was annoying so i stopped, felt like only my right was pushing.

Today woke @ 10.45am.
Had coffee w/2 sugars
4 egg ommellette w/chicken and bacon
2 toast
GYM - powerade
whey shake w/milk
chicken/cheese roll
50g peanuts
25g beef jerky
hot chips
rice and garlic beef
beer
whey shake w/milk


12/2
Bench Press 15xbar 8x40 5x60 70 80 4x95 *PR - strained for the last one, but my no spot needed.
Seated BB Press 5x30 40 52.5 *PR - felt good.
Pullups BWx6 6 5 - seem to be using my right side more, will drop the reps, increase the sets and focus on form next time.
BB Rows 8x40 60 70 - strict, good form, tired as fuck. ive done heavier but i felt my form slipping so increased the reps and dropped the weight. felt good.
EZ Bar extensions 8x29 xsome xsome - can remember.
EZ Bar curls 8x29 39 10x44 *PR

Today woke @ 10.30am.
Coffee w/2 sugars
Rice and garlic beef
Whey shake w/water
GYM - powerade
Half roast chicken + chips + 330ml coke
Tea w/2 sugars
2 pieces banana cake
Some chilli mussels/garlic bread - didnt eat much, dont really like seafood :wink: so instead I had a whey shake w/milk.
Went to the movies and had some popcorn and water.
Going to bed… having a whey shake w/milk…again. Gotta do what ya gotta do :slight_smile:


13/2
Off day.
Hamstrings are fucking sore.
Woke @ 12pm.
Coffee w/2 sugars… this is getting boring having to write this haha.
Chicken, avocado, salad sandwich.
Whey shake w/milk.
50g peanuts
25g beef jerky
Deep fried chicken kiev with chips. Haha. 3 cokes.
Beer… was 3 months since the death of my mate, so we drank.
Double Quarter Pounder.
Milk.


14-16/2
Food consisted of: steak sandwiches, fish and chips, pizza, buffet dinner, buffet breakfast, chocolate, beer, champagne, chips, 2 minute noodles, soft drink etc. â?? no training.


17/2
Bench 15xbar 5x60 60 70 80 90 2x100 *PR
Seated SP 5x30 40 55 *PR
Pullups BWx8
Chins BWx8 4
BB Rows 12x40 8x60 70 3x85
EZ Bar Extensions (+9kg) 8x15 25 30
EZ Bar Curls (+9kg) 8x 20 30 40

No diet recorded.


18/2
Leg press 15x80 8x120 150 200
Leg extensions 12xn8 n10 12xn12(stack) 8xn12(partials) *PR
Hamstring curls 12xn8 12xn10 8xn12(stack) 4xn12(partials) *PR
Calf Press 12x80 12x120 12x120 8x120
Seated Calf 12x25 12x35 12x45 10x45 8x45
SLDL 15xbar 15x40 12x60 8x60

2 coffees + 4 sugars
Fried rice and ommellette
GYM - 50g carbs (cordial)
Foot long sub w/steak/cheese/bacon + ice coffee

*Rest of my diet wasnâ??t recorded.


19-21/2

No food recorded.
Did go out and got so drunk, I couldnâ??t keep any food down until 6pm.
Weighed 90kgs on Sunday 20/2.


22/2
Bench Press 8x60 5x60 70 80 90 2x100
Seated MP 5x30 40 50 60 *PR
BB Rows 8x40 60 70 5x80
Pullups BWx6 *Grip gave up after rows, so did strict pulldowns
Pulldowns 10xn4 n5 9xn6 *PR, i guess :slight_smile:
Ez Bar Extensions 12xbar 8x23 *Apparently I wasnt keeping the bar straight so decided to do overhead db extensions
Overhead DB Extensions 12x12.5 10x15 17.5 *Again, PR, I guess :slight_smile:
EZ Bar Curls 6x23 33 43 4x53 *PR

Cup of coffee w/ 2 sugars, an omelette with 3 pieces of toast, and a berocca (liquid vitamin drink).
Before workout had an energy drink, during I had a powerade.
Had chicken and fried rice post-workout, shitloads of water.
Roast beef w/potatoes, vegies for dinner.


23-27/2

No training.
Diet not recorded.




CHANGES FROM 1/2 TO 27/2


[Notable PRs]
Pullups â?? BW for 4 â?? BW for 8
Bench â?? 90 for 3 â?? 100 for 2
Seated MP - 50 for 5 â?? 60 for 5
BB Curls â?? 40 for 5 â?? 53 for 4
Tricep Extensions â?? 35 for 8 â?? 40.5 for 8
Squats â?? 75 for 3 â?? 82.5 for 5
SLDL â?? 55 for 5 â?? 70 for 4


[Weight] â?? 88.8kgs â?? 90kgs



As you can see, not results which will create a bodybuilder physique.
These are the results of a failure. I will not be a failure any longer.
I WILL CHANGE MY WAYS STARTING NOW.
I WILL CLEAN UP MY DIET.
I WILL TRAIN CONSISTENTLY 6 DAYS A WEEK.
I WILL COMMIT TO MY DIET AND TRAINING 7 DAYS A WEEK.
I WILL MAKE SIGNIFICANT CHANGES TO ASTOUND AND IMPRESS EVERYONE ON TESTOSTERONE NATION.
I WILL MAKE CHANGES SO GREAT THAT PEOPLE ACCUSE ME OF STEROID USE.
I WILL DO THIS WITHOUT STEROIDS.
I WILL BECOME A BODYBUILDER.
I WILL TRANSFORM MYSELF:
“From average TO INHUMAN”

…i think i may have had a mental breakdown…

… just kidding.

Here it stops.

Here it begins: From average to inhuman - Training Logs - Forums - T Nation