Marc's Visual Journal - UK-Muscle Body Building Community

AussieMarc · 23-02-2008, 06:24 PM

gday gents.. going to start a journal from now on.. i have already posted my diet etc in another thread but ill re-post it in here and use this as my jounral.. will also have pics etc every 2 months or so.. and also max lifts.. so here it goes..

Starting stats:
Height - 178cm
Weight - 66kgs

Lifts:
Squats - 160kgs
Deads - 150kgs
Flat Bench (DB) - 70kgs (35 each)
Decline Smith - 85kgs

Goals: By 17/01/2009
Squats - 200kgs
Deads - 200kgs
Flat Bench (DB) - 100kgs (50 each)
Weight - 76kgs

---------------

5am Breakfast:
100g Oats
3 Whl Eggs
Whey
Milk
- all blended up into a shake.

9-10am Snack:
180g Tuna
Multigrain Bread
Cashews (Handful)

12-1pm Lunch
Chicken Breast / Rump Steak
Salad / Vegies
Low GI Rice
Fish Oil (3000mg)

3-4pm Snack
Tuna Sandwich
Museli

6pm Pre-WO
Stack (Creatine, Dextrose, BCAA's, Amino Acids)
Banana

6:30ish - TRAINING

7:30ish Post-WO
Whey & Oats pre-blended, then add milk/water in shaker.

8:00 Dinner
If still at work & didn't prep during the day I usually have 2x microwave meals & another shake. Otherwise if at home -
Chicken Breast / Rump Steak
Salad / Vegies
Low GI Rice
Fish Oil (3000mg)

10:00 Pre-bed
Whey & Oats
80g Low-fat cottage cheese

TOTALS
Carbs: 286.5
Protein: 433.8
Fats: 100
Calories: 4485

-----------------

program (courtesy of punkfloyd. thanks mate!)

MONDAY
Incline / Decline Bench - 3x6 (cycle incl and decl week by week)
Dumbell Press - 3x6
Dips - 2x Failure (BW)
Lateral Raise - 3x15
Clean & Press - 3x8

WEDNESDAY
Chinups - 3x Failure (BW)
Bent-Over Row - 3x12
Deadlift - 10, 5, 5, 20
Shrugs - 2x12
Hammer Curls - 2x10

FRIDAY
Squats - 10, 5, 5, 20
Calf Raise - 4x25
Leg Curls - 4x15
Leg Extensions - 3x15
Lunges - 3x15

will update next week with starting lifts.. see how i go.

------
now for piccies!!

Captain Hero · 23-02-2008, 06:38 PM

****ing hell marc you got some good lifts there bro and your ripped too! Good luck with your journal!

AussieMarc · 23-02-2008, 06:42 PM

Quote:

Originally Posted by Captain Hero

****ing hell marc you got some good lifts there bro and your ripped too! Good luck with your journal!

cheers buddy.. i push what my mate who is 10kgs heavier than me does.. always been strong just not big.. unfortunately :(

**EDIT**
as i said in my diet thread in the other section, im going to drop my deads & squats off a little due to tight hammies and a slight pelvic tilt.. don't want to hurt my lower back pushing too much too early.. while i work on my flexibility and getting those abs a bit stronger to tilt my hips back to neutral im going to drop the weight on both those 2 lifts..

robbiedont · 23-02-2008, 06:42 PM

Quote:

Originally Posted by Captain Hero

****ing hell marc you got some good lifts there bro and your ripped too! Good luck with your journal!

Thats what I was thinking!!!

ParaManiac · 23-02-2008, 07:53 PM

160kg squat? are they ATG for reps?

Con · 23-02-2008, 08:19 PM

Quote:

Originally Posted by PARAMANIAC

160kg squat? are they ATG for reps?

Of course not every one knows a squat is where you go down 6 inches and come back up:crazy:

Very lean mate good luck

gym rat · 23-02-2008, 08:26 PM

nice one aussie, very shredded mate,

AussieMarc · 24-02-2008, 12:37 AM

Quote:

Originally Posted by PARAMANIAC

160kg squat? are they ATG for reps?

i never go deeper then 90 degrees... i want to keep my knees when im old and slow thanks.

estfna · 24-02-2008, 01:21 AM

Quote:

Originally Posted by AussieMarc

i never go deeper then 90 degrees... i want to keep my knees when im old and slow thanks.

Same here, if I go much lower than 90 I feel tight in my knees and they pop all day when I walk.

AussieMarc · 24-02-2008, 01:47 AM

trying to self diagnose here.. is it a hip rotation or scoliosis that is skewing my alignment? look at the 1st pic

Frog · 24-02-2008, 02:05 AM

good work man

Jock · 24-02-2008, 12:10 PM

Mate you got some very impressive lifts there for your weight, ever thought about p'lifting?

Diet looks good but just one little thing why the dextrose before training?

AussieMarc · 24-02-2008, 12:14 PM

Quote:

Originally Posted by Jock

Mate you got some very impressive lifts there for your weight, ever thought about p'lifting?

Diet looks good but just one little thing why the dextrose before training?

as explained in my other thread mate, i don't have the lower back for it. i have a pelvic tilt (self diagnosed) due to tight hammies and overdeveloped muscle in my lower back.. causing my back to arch too much when squatting/deadlifting.. if i get a chance ill show you what i mean with a video of me doing a BW squat... feel a bit put off by recording a squat in the gym

reason for the dextrose is because its in my stack.. could move my stack to post-WO if thats more desirable?

Bulk1 · 24-02-2008, 01:21 PM

Hey marc, great post mate! Some big weights your lifting mate... awesome work!

your diet looks great too.. (cant beleive your having trouble adding weight on that diet..I'm on similar and seeing some great progress) just one thing...your immediate post w/o meal.. your not eating many fast GI carbs? This is when I consume approx 100g (most needed time) of high GI carbs such as ripe banana/fruit/fruit juice, Maltodextrin etc to quickly refuel the muscle glycogen thats been burnt up with heavy work... before the whey can help rebuild.

Top work mate and megga lean! keep up the journal... will be great to follow your progress!

AussieMarc · 24-02-2008, 01:58 PM

Quote:

Originally Posted by Bulk1

Hey marc, great post mate! Some big weights your lifting mate... awesome work!

your diet looks great too.. (cant beleive your having trouble adding weight on that diet..I'm on similar and seeing some great progress) just one thing...your immediate post w/o meal.. your not eating many fast GI carbs? This is when I consume approx 100g (most needed time) of high GI carbs such as ripe banana/fruit/fruit juice, Maltodextrin etc to quickly refuel the muscle glycogen thats been burnt up with heavy work... before the whey can help rebuild.

Top work mate and megga lean! keep up the journal... will be great to follow your progress!

its a new diet buddy.. thats why.. my last few attempts at dieting failed miserably so im focusing primarily on diet now and training 2nd.. which beforehand was the other way round..

no im not eating many fast gi's.. but i suppose another banana post-wo would be beneficial then? cheers..

all advice taken on board guys.. keep it comin.. you have all helped me sh!tloads already.

23-02-2008, 06:38 PM	#2 (permalink)
Captain Hero defeat your enemies with success Join Date: Jun 2004 Location: United Kingdom Posts: 6,207	Re: Marc's Visual Journal **ing hell marc you got some good lifts there bro and your ripped too! Good luck with your journal! __________________ Captain Hero** " Nothing great was ever achieved by being realistic!" 1. Captain Hero To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25 up, 3 down To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. One of the most messed up characters in To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Captain Hero is a parody on Superman. He is also a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , enjoys To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , is a bisexual, has a childish personality and possibly a mental disorder, is at times a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , practices To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , had a romance with To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Bleh, and Unusually-Flexible-Girl. "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." ~Captain Hero.

23-02-2008, 07:53 PM	#5 (permalink)
ParaManiac Yes,I have an addiction Join Date: Mar 2007 Location: Manchester Posts: 1,653	Re: Marc's Visual Journal 160kg squat? are they ATG for reps? __________________ When a man opens the car door for his wife, it's either a new car or a new wife. Prince Philip To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-02-2008, 08:26 PM	#7 (permalink)
gym rat loving the bulk Join Date: Jul 2007 Location: northern ireland,londonderry Posts: 2,053	Re: Marc's Visual Journal nice one aussie, very shredded mate,

24-02-2008, 01:47 AM	#10 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,488	Re: Marc's Visual Journal trying to self diagnose here.. is it a hip rotation or scoliosis that is skewing my alignment? look at the 1st pic __________________ - Marc To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

24-02-2008, 02:05 AM	#11 (permalink)
Frog Gym Addict Join Date: Oct 2007 Posts: 131	Re: Marc's Visual Journal good work man __________________ "People can change anything they want to, and that means everything to the world." - Joe Strummer ((5x5)) Squat:80kg - Deadlift: 100kg - Bench Press: 55kg - Standing Press: 30kg - Bent over Row: 50kg - Pulldowns - 50kg ((Max Lift)) Deadlift 130kg Benchpress 60kg

24-02-2008, 12:10 PM	#12 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,020	Re: Marc's Visual Journal Mate you got some very impressive lifts there for your weight, ever thought about p'lifting? Diet looks good but just one little thing why the dextrose before training? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

24-02-2008, 01:21 PM	#14 (permalink)
Bulk1 100% natural.. on a mission! still bulking... :) Join Date: Apr 2007 Posts: 318	Re: Marc's Visual Journal Hey marc, great post mate! Some big weights your lifting mate... awesome work! your diet looks great too.. (cant beleive your having trouble adding weight on that diet..I'm on similar and seeing some great progress) just one thing...your immediate post w/o meal.. your not eating many fast GI carbs? This is when I consume approx 100g (most needed time) of high GI carbs such as ripe banana/fruit/fruit juice, Maltodextrin etc to quickly refuel the muscle glycogen thats been burnt up with heavy work... before the whey can help rebuild. Top work mate and megga lean! keep up the journal... will be great to follow your progress!

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