T Nation

Going Banana's in '09


#1

New Year new me, as the old saying goes.

Last year I went from this


#2

To this.


#3

I made progress I suppose but I was fucking slow about it. This year WILL be differnt.

My goals are all related to Body Weight (BW).

By Summer:
Bench press BW for more than 1rep
Clean and Press BW
See some Definition
Intimidate people
Get an amazing Girl friend :stuck_out_tongue:

End of Year:
Snatch BW
Squat 2xBW
Deadlift 2.5xBW
Have competed well in a Power Lifting Competition
less than 15% BF
Be a lot happier about my body
Still have that amazing girl friend

Let the games begin...


#4

Weighed in at 130kgs.

Going to be using different scales when i get back to uni so ill reweigh myself when i get there and see if there is much difference.

will get measurements etc when i can get my hands on a tape measure.

Starting maxs:
Bench 110kg
Squat 160kg estimation
Deadlift 210kg


#5

how did you get rid of those stretch marks?

serious, I have them everywhere.


#6

11.30am Wake up

11.45 Meal 1
5 BCAA+
multi vit

4 wheetabix + sugar + milk

1200-16.00 Playing rugby
2 powerades
can of redbull

16.30 MEAL 2
5 BCAA
bowl of beef stew

20.00 MEAL 3
Rack of ribs
Combination curry
rice + chips
2 beers

00.00 MEAL 4
5 BCAA
tin of tuna
tin of sweetcorn

0030 BED


#7

Starting Measurements:

All at widest part

Waist 46inch
Chest 47inch
Arms 16inch
Thigh 29 inch
Calf 17 inch

Want my waist to go down drastically, chest to drop a little as i lose fat, arms and legs to increase.


#8

Midday Wake up

14.00 MEAL 1
5 BCAA
4 slices of bread
3 eggs

18.00 MEAL 2
Potatoes
Ham
Peas

1930 MEAL 3
5 BCAA
20g nuts

20.00 GYM

10mins Cross Trainer

ATG Smith Squats
80kg x5
100kg x5
110kg 2x5

Smith Box Squats
130kg x5
150kg x3
160kg x3
170kg x1 - was meant to be three. legas were toast

Stiff Leg Dead Lifts
35kg DBs 3x10

5 mins cross Trainer

21.30 MEAL 4
tin of tuna
4 slices of bread
half an onion
mayo

SUCH A SHIT DAY ON THE DIET. will have to tighten this up majorly. had too much going on today and no food prepared in advance made it hard to eat right.


#9

if you really wanna make some real changes maybe start with a diet, because yours sucks


#10

11.00 Wake up

11.30 MEAL 1
5 BCAA
Chicken and Mushroom Soup
6 Slices of Bread

12.00 Gym

Smith Bench:
40kg x20
70kg x6
80kg x5
85kg 3x5

DB Incline Press:
30kg 2x5
32.4kg x5

DB Row:
35kg 3x6

Kneeling Tricep Extensions
70kg 3x6

DB Hammer Curls
20kg 3x10

Treadmill, 2 mins full incline run

13.30
5 BCAA

14.00 MEAL 2
ommellete
3 eggs
1/2 onion
loads of ham
cheese
mayo

18.00 MEAL 3
8 Sausages
Beans

22.00 5 BCAA

00.00 Tomato soup

0300 Bed


#11

11.00 Wake up

11.30 MEAL 1
5 BCAA
4 slices of bacon
4 slices of bread

13.00 GYM

Below parallel box squat
110kg 5x5

1 inch above parallel Box Squat:
worked up doing triples from 130kg to 160kg
then doubled 180
singled 190
and missed 200

Bench:
85kg 3x5
100kg x3
95kg 2x3

Seated DB Shoulder Press
25kg x5
30kg x5
32.5kg x4
30kg 2x5

DB Lateral raise supresetted with front raise
12.5kg 3x8

DB Row
35kg 3x8

Single arm seated row
70kg 3x8

DB Hammer Curls
20kg 3x8

10min Cross trainer

During workout:
5BCAA
2 tins of suger free red bull

I wont be able to train tomorrow and prob satas im moving back to uni so i tried to hit everything today.

16.30 5 BCAA

17.30 MEAL 2
4 raw eggs


#12

Sheiko Starts Today, doing #29 as written on elitefts. :smiley:

10.00am Wakeup

10.15 Meal 1
Casein/whey shake
5 BCAA
1 multi
cup of tea

12.00 - 14.00 Working

16.00 MEAL 2
casein/whey shake
5 BCAA

19.00 MEAL 3
50g Prawns
salad
thousand island dressing

100g beef
onion
cheese
potato wedges
salad

20.30 Gym
Bench
55kg x5
65kg 2x4
77.5kg 2x3
82.5kg 5x3

Squat:
80kg x5
95kg 2x5
112.5kg 5x5

Bench:
55kg x5
65kg x5
77.5kg 2x4 (was meant to be 4x4 and then flies and goodmornings but the gym closed an hour early because of exams. :S)

During Workout
suger free red bull
6 BCAAs

21.45 MEAL 4
whey shake
5 BCAA

22.30 MEAL 5
50g cashew nuts

01.00 MEAL 6
3 boiled eggs
butter salt


#13

I would substitute ham, sausage, and bacon for chicken and turkey for faster results.


#14

13.00 Wake up

13.30 MEAL 1
whey/casein shake
5 BCAA
multi
1 fishoil

14.00-15.00 Working

15.00 MEAL 2
50g Cashew nuts

15.30 MEAL 3
100g chicken
1/2 onion
peas
1/2 pepper
spring onion

18.30 MEAL 4
3 sausages
potatoes
sweet potatoes
peas
gravy

2100 - 2300
4 miller

23.30 MEAL 5
5 BCAA
3 boiled eggs
butter
salt


#15

10.30 Wake up

11.00 MEAL 1
5 BCAA
4 boiled eggs
butter salt

13.00 MEAL 2
1/2 pound of beef
salad

16.00 Pre Workout
5 BCAA
red bull

16.15 GYM
Deadlift to knees
110kg x3
130kg x3
152.5kg 2x3
165kg 4x3

Incline bench
77.5kg 4x6

Rack pulls from below knee
120kg x4
140kg x4
160kg 2x4
185kg 4x3

Lunges
30kg DBs 3x5

Abs
3x10 weighted situps

During Workout:
No sugar red bull
5 BCAA

18.30 MEAL 3
whey shake
5 BCAA

20.30 MEAL 4
Sausage
butterbeans
onions
tomato
potatoe rostie.

0330 Bed


#16

11.00 Wake up

Discover i am out of BCAAs :frowning:

11.15 MEAL 1
4 boiled eggs
butter

12-14.00 Working.

15.30 MEAL 2
140g chicken
1/2 pepper
1/2 onion
peas
5 mushrooms
spices

Feeling my glutes get more sore/tired. and traps have been sore too


#17

Doesn't even look like your accepting and critiques or help. What's the point of putting it online if your ignoring everyone and off in your own world?

  1. If you want people to care of follow, convert your numbers to pounds (lb)
  2. Actually make a real diet, and not just eat whatever is in front of you.
  3. Respond to the questions people are asking you.
  4. Good luck

#18

I havnt been on in a while because i think ive been talking about it too much and not actually doing it.

pulled 240kg:

The diet is now low carb except for breakfast where i have porridge. been trying to eat a massssive breakfast and then less and less throughout the day... but the breakfast part is getting hard.

ill respond to the questions now...

cheers
Scott


#19

i took this advice.

i spent 70 quid on chicken and beef. got about 10 kilos of "cooked, chopped, frozen" chicken and about 4 kilos of mince which is frozen now aswell.

been pretty much living on stir frys.


#20

update on the maxes.

Bench 110kg but i smoked 100kg for 2x3 and 95 for 3x5 so i think i can hit more next time i peak

Squat - i think my estimation wa a bit low. ive hit 150 for 5

DL - 240kg