New Member - Page 2 - UK-Muscle Body Building Community

BIG GRANT · 06-04-2008, 04:35 PM

good proges m8 keep up the good work

fozyspilgrims · 06-04-2008, 07:09 PM

You have been training for about the same time as me and we both have pretty much the same training program.

phys sam · 07-04-2008, 06:43 PM

Training hard and enjoying it. I just enjoy my food too much as well!
My target is on the beach in dec, so I'll carry on till 3 months before and then tidy up the diet a bit.
How are you going gains wise. Have you got any pics up?

phys sam · 09-05-2008, 03:27 PM

One month on still haven't missed a session at the gym.

Diet

6.40am protein shake
7.00am porridge or sultana bran
10.00am banana and oat cakes
11.30am protein shake/creatine before workout
12.30 protein shake and creatine
1.00pm granary bap w chicken/ham/salad plus fruit or 4 scrambled eggs on toast
5.00pm tuna and copttage cheese (on oat cakes) or scrambled eggs in tortilla
7.30pm tuna steak or beef steak and veg or chicken dish plus rice

9.00pm beer occasionally

I realise it's my diet that needs working on. All suggestions welcome.

I have to try and eat one sensible meal in the evening (ie one that the family would eat) other than that I can follow suggestions.

Supplements: creatine mono/ vits/ fish oils/ glucosamine

All help gratefully recieved

phys sam · 09-06-2008, 07:19 PM

OK, I haven't posted for a while and I'm beginning to feel guilty keep seeing that message (that tells me off for not posting when I log on everyday).

HAve kept it up (still the diet is my struggle) and enjoying the weights. I've moved to higher rep range and therefore lighter weights (Found my one reps were good compared to mates but I fatigued really quickly)

Today - chest/ biceps

Flat bench

warm up sets to 100kg - 2 reps and 2 with help
back down to 80 kg - 7 reps and 2 with help
back down to 75 kg - 8 reps and 2 with help

Incline DB

3 sets 32.5Kg 14,12,10

Flies

3 sets 25kg 12,10,8

Narrow grip pull up

14,12,8

EZ bar 37.5Kg

3 sets 13, 11, 10

Hammers

3 sets 14,12,10

and that was that.....

phys sam · 13-06-2008, 07:58 PM

wed back/tri

deadlifts warm up sets
120kg 11,10,7

Pull ups 12 10 7

bent over rows 70kg 12, 10, 9

narrow bench press 60 kg 14, 12, 9

dips 18, 15, 10

phys sam · 13-06-2008, 08:02 PM

today i had 30 mins

shoulders

military press 50kg 13, 11, 8
seated shoulder press 25kg db's 14, 12, 10
front raises 20kg plate 15, 12, 11
lateral raises 7kg db's 14 12 10

no legs this week. I had 2 10k runs and cricket

phys sam · 22-06-2008, 06:39 PM

Back from week on hols....didn't see a gym for a week. Really missed it for 2-3 days!!

Chest/ Biceps

Managed 100Kg for 1 + 1 with help
Rest of workout was same as previous chest workout.

Which kind of proves the point really that a week off occasionally might not be a bad thing.

I was talking to some of the guys in my gym about this. They all hate missing any sessions for fear they'll get weaker or smaller or something else detrimental! I reckon most of them overtrain (in amount per session and number of sessions).

Do any of you guys fit rest weeks in on purpose to benefit your training?

phys sam · 23-06-2008, 04:05 PM

Shoulders/ Legs

military press 50 Kg 11,8,6
Seated shoulder press 32.5Kg 8 27.5 Kg 10, 8
Lateral raises 7.5Kg 14,12,12

Squat 100Kg 12,10,10
Box Squat 75Kg 12,10,9
Split Squat (SMith) 70Kg 14,12,8
Calf raises (Smith) 65Kg 20,20,20

I haven't done legs for over a month now and Oh my god I could hardly get down the stairs afterwards!

Mrdaveyk · 23-06-2008, 04:09 PM

Quote:

Originally Posted by phys sam

Calf raises (Smith) 65Kg 20,20,20

I haven't done legs for over a month now and Oh my god I could hardly get down the stairs afterwards!

as much as it hurts i love it hehe

makes me feel like ive done something right!

keep it up mate

phys sam · 22-08-2008, 02:20 PM

Time for a 3/4 month update...

Couldn't figure out any other poses holding phone with one hand! I'll get some others up when I have a timer on camera next week.

Code13 · 22-08-2008, 02:34 PM

Cracking progress pal, well done!!! What program and cardio have you been following?

phys sam · 22-08-2008, 02:50 PM

3 sessions a week in the gym - weights

split is chest/Bi, shoulders/legs, back/tri (although I change the bi and tri around every few weeks).

If I train 4 times a split shoulders and legs.

I go for one run a week (45-60 mins) either long run 10k or intervals (thats to keep fittish for footie which start soon - yikes!)

Walk the dog 20 mins a day

I've been carb cycling for 4-5 weeks properly (since I got input from Pscarb)

I'm happy with the results and as my traget is the beach in December, I might have a month or two ease off on the diet and then hammer it for a month or so before hand again.

dru0111 · 22-08-2008, 06:03 PM

Superb progress mate, you must be chuffed! Wax your chest rug off and you will look even better

! Keep it up.

dmcc · 22-08-2008, 07:53 PM

Quite impressive for just 3 or 4 months mate.

But real men have chest hair

06-04-2008, 04:35 PM	#16 (permalink)
BIG GRANT BULK HOGAN IN THE MAKING!! Join Date: Jan 2008 Location: boston Posts: 340	Re: New Member good proges m8 keep up the good work

06-04-2008, 07:09 PM	#17 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,700	Re: New Member You have been training for about the same time as me and we both have pretty much the same training program. __________________ To get 5% off your order at MyProtein use MP50808

07-04-2008, 06:43 PM	#18 (permalink)
phys sam Gym Addict Join Date: Jan 2008 Location: south east Posts: 125	Re: New Member Training hard and enjoying it. I just enjoy my food too much as well! My target is on the beach in dec, so I'll carry on till 3 months before and then tidy up the diet a bit. How are you going gains wise. Have you got any pics up?

09-06-2008, 07:19 PM	#20 (permalink)
phys sam Gym Addict Join Date: Jan 2008 Location: south east Posts: 125	Re: New Member OK, I haven't posted for a while and I'm beginning to feel guilty keep seeing that message (that tells me off for not posting when I log on everyday). HAve kept it up (still the diet is my struggle) and enjoying the weights. I've moved to higher rep range and therefore lighter weights (Found my one reps were good compared to mates but I fatigued really quickly) Today - chest/ biceps Flat bench warm up sets to 100kg - 2 reps and 2 with help back down to 80 kg - 7 reps and 2 with help back down to 75 kg - 8 reps and 2 with help Incline DB 3 sets 32.5Kg 14,12,10 Flies 3 sets 25kg 12,10,8 Narrow grip pull up 14,12,8 EZ bar 37.5Kg 3 sets 13, 11, 10 Hammers 3 sets 14,12,10 and that was that.....

13-06-2008, 07:58 PM	#21 (permalink)
phys sam Gym Addict Join Date: Jan 2008 Location: south east Posts: 125	Re: New Member wed back/tri deadlifts warm up sets 120kg 11,10,7 Pull ups 12 10 7 bent over rows 70kg 12, 10, 9 narrow bench press 60 kg 14, 12, 9 dips 18, 15, 10

13-06-2008, 08:02 PM	#22 (permalink)
phys sam Gym Addict Join Date: Jan 2008 Location: south east Posts: 125	Re: New Member today i had 30 mins shoulders military press 50kg 13, 11, 8 seated shoulder press 25kg db's 14, 12, 10 front raises 20kg plate 15, 12, 11 lateral raises 7kg db's 14 12 10 no legs this week. I had 2 10k runs and cricket

22-06-2008, 06:39 PM	#23 (permalink)
phys sam Gym Addict Join Date: Jan 2008 Location: south east Posts: 125	Re: New Member Back from week on hols....didn't see a gym for a week. Really missed it for 2-3 days!! Chest/ Biceps Managed 100Kg for 1 + 1 with help Rest of workout was same as previous chest workout. Which kind of proves the point really that a week off occasionally might not be a bad thing. I was talking to some of the guys in my gym about this. They all hate missing any sessions for fear they'll get weaker or smaller or something else detrimental! I reckon most of them overtrain (in amount per session and number of sessions). Do any of you guys fit rest weeks in on purpose to benefit your training?

23-06-2008, 04:05 PM	#24 (permalink)
phys sam Gym Addict Join Date: Jan 2008 Location: south east Posts: 125	Re: New Member Shoulders/ Legs military press 50 Kg 11,8,6 Seated shoulder press 32.5Kg 8 27.5 Kg 10, 8 Lateral raises 7.5Kg 14,12,12 Squat 100Kg 12,10,10 Box Squat 75Kg 12,10,9 Split Squat (SMith) 70Kg 14,12,8 Calf raises (Smith) 65Kg 20,20,20 I haven't done legs for over a month now and Oh my god I could hardly get down the stairs afterwards! Last edited by phys sam; 23-06-2008 at 04:05 PM. Reason: spelling

22-08-2008, 02:34 PM	#27 (permalink)
Code13 Newbie Trainer Join Date: Dec 2007 Location: Leeds Posts: 55	Re: New Member Cracking progress pal, well done!!! What program and cardio have you been following?

22-08-2008, 02:50 PM	#28 (permalink)
phys sam Gym Addict Join Date: Jan 2008 Location: south east Posts: 125	Re: New Member 3 sessions a week in the gym - weights split is chest/Bi, shoulders/legs, back/tri (although I change the bi and tri around every few weeks). If I train 4 times a split shoulders and legs. I go for one run a week (45-60 mins) either long run 10k or intervals (thats to keep fittish for footie which start soon - yikes!) Walk the dog 20 mins a day I've been carb cycling for 4-5 weeks properly (since I got input from Pscarb) I'm happy with the results and as my traget is the beach in December, I might have a month or two ease off on the diet and then hammer it for a month or so before hand again.

22-08-2008, 06:03 PM	#29 (permalink)
dru0111 210lbs and rising Join Date: Aug 2007 Location: Essex Posts: 484	Re: New Member Superb progress mate, you must be chuffed! Wax your chest rug off and you will look even better! Keep it up.

22-08-2008, 07:53 PM	#30 (permalink)
dmcc 3rd-strongest gay on UKM, apparently... Join Date: Nov 2007 Location: SW London Posts: 2,972	Re: New Member Quite impressive for just 3 or 4 months mate. But real men have chest hair __________________ My Journal Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

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