Hey everyone, I guess i should start off with some background info.
Im 19 and in the Australian army. I mainly joined because I love fitness and pushing my boundries. And that started bout 2 years ago when I started hitting the gym.
Like everyone else thats new to anything I had no idea what I was doing and although I made some slight gains, it wasnt really worth the effort I was putitng in, It left me pretty frustrated LOL.
So now im on my holidays I have access to a gym (Trainees arent allowed to use the gym) I plan to smash out a run of the BP.
Vitals are:
Weight 80.1kg
Hieght 184cm
Resting HR 60 BPM
Attitude to training: Right where it needds to be!
Supplements: At the moment I currently have
Myocell - SR
Leucine powder
Purple Wraath
Jack3d
Calcium, Magnesuim Tablets
Fish oil tablets
Vital greens
And i currently have on order
Adaptogen N
Alkaplex Green Plus
Gamma GH
Kre Anabolyn
Mass Pro cold pressed WPI
Im not sure if these last supps will reach me before I start feasting. So I may have to delay the use of them until I get them, but I will but a protien for use until then.
Im gunna log pretty much everything I do, cause i think it will give me a good reference point to how im travelling, and will open my workouts to critique.
So thanks for reading and feel free to post whatever you like.
AussieRobbies First BP Run
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AussieRobbie
- Posts: 7
- Joined: Mon Dec 20, 2010 8:36 pm
Resting Heart rate 59
Workout one
Squats 3x80kg
-Seated cable rows 3x50kg
1 Arm DB Rows 3x27kg
-Chin ups 3x6
Standing DB curls 3x35kg
Preacher curls 3x20kg
Incline DB press 3x27kg
As you can see I missread the bicep stage. I think I have done more than I needed too.
Diet for the day.
Small Bowl of plain rice
Small bowl of pasta salad
1 Cherry tomato
2 Bananas
1 Apple
Diet was all over the shop didnt have much in the house.
Workout I fely went pretty well. Legs felt sore after, but that may have something to do with me squatting 2 days previously.... I mean, I couldnt take my mate to the gym and NOT squat, right?
1 Necterine
Workout one
Squats 3x80kg
-Seated cable rows 3x50kg
1 Arm DB Rows 3x27kg
-Chin ups 3x6
Standing DB curls 3x35kg
Preacher curls 3x20kg
Incline DB press 3x27kg
As you can see I missread the bicep stage. I think I have done more than I needed too.
Diet for the day.
Small Bowl of plain rice
Small bowl of pasta salad
1 Cherry tomato
2 Bananas
1 Apple
Diet was all over the shop didnt have much in the house.
Workout I fely went pretty well. Legs felt sore after, but that may have something to do with me squatting 2 days previously.... I mean, I couldnt take my mate to the gym and NOT squat, right?
1 Necterine
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AussieRobbie
- Posts: 7
- Joined: Mon Dec 20, 2010 8:36 pm
Day 2
NO workout today, thank fuck cause my legs are DEAD. Went out shopping and brought all the food i need for the next few fasting days.
Resting Heart Rate 63 BPM
Diet:
Breakfast- 1 Banana
lunch - 1 Cup of raspberries
- 100gm of Natural yogurt
- 3 teaspoons of lecithin granuals
Dinner - Garden salad.
- Cup of skim mik
well under my caloric intake today. Am going to the movies tonight so i MAY sneak in some popcorn... will have to check if thats ok lol.
NO workout today, thank fuck cause my legs are DEAD. Went out shopping and brought all the food i need for the next few fasting days.
Resting Heart Rate 63 BPM
Diet:
Breakfast- 1 Banana
lunch - 1 Cup of raspberries
- 100gm of Natural yogurt
- 3 teaspoons of lecithin granuals
Dinner - Garden salad.
- Cup of skim mik
well under my caloric intake today. Am going to the movies tonight so i MAY sneak in some popcorn... will have to check if thats ok lol.
OK man now for me, day 3 is when it hits the hardest. Heed this advice:
If you at all feel sick, off or just not right - STOP. You can't make gains when you're sick and getting traction during feast will be difficult if you take Famine too deep.
Hit those caloric #'s each and every day and strive to do so with the foods we use in the stickies.
Great work so far here. Another Aussie BP man!! Lots of them lately, it seems!
Now you MAY not require workout #3 (many don't) if you're losing 1lb/day or thereabouts and/or your RHR jumps anywhere close to 8 BPM over baseline.
If that's you, congratulations - you get a waiver on workout #3
If you at all feel sick, off or just not right - STOP. You can't make gains when you're sick and getting traction during feast will be difficult if you take Famine too deep.
Hit those caloric #'s each and every day and strive to do so with the foods we use in the stickies.
Great work so far here. Another Aussie BP man!! Lots of them lately, it seems!
Now you MAY not require workout #3 (many don't) if you're losing 1lb/day or thereabouts and/or your RHR jumps anywhere close to 8 BPM over baseline.
If that's you, congratulations - you get a waiver on workout #3
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AussieRobbie
- Posts: 7
- Joined: Mon Dec 20, 2010 8:36 pm
Day 3.
Resting HR 66 BPM
Went well with the workout today. I didnt feel tired, weak, or off at all. I actually felt really strong.
Workout 2:
Wide Grip B/P 1x10 - 60KG
-Shoulder Military press 1x8 - 25KG
Incline B/P 1x8 - 50KG
-Shoulder Military press 1x8 - 25KG
Decline B/P 1x10 - 50KG
-Shoulder Military press 1x8 - 20KG
Bench Press 1x5 - 70KG
-Shoulder Press 1x8 - 20KG
Decline Close Grip B/P 1x10 - 40KG
Skull Crushers 1x10 - 15KG
Cable press downs 1x10 - 59KG
With the short breaks I finished the workout pretty quick.
Diet:
Glass of Grapefruit juice
banana
Yogurt mix
-Natural yogurt
-cup of rasperries
-lethicin seeds
-1/4 cup almonds
Garden Salad
Tiny serving pasta salad and half a potato
1 Pork Chop
and....
about 15 alcoholic drinks LOL
I know I shoodnt have had the chop but I couldnt help it I was half cut hahahaha.
Resting HR 66 BPM
Went well with the workout today. I didnt feel tired, weak, or off at all. I actually felt really strong.
Workout 2:
Wide Grip B/P 1x10 - 60KG
-Shoulder Military press 1x8 - 25KG
Incline B/P 1x8 - 50KG
-Shoulder Military press 1x8 - 25KG
Decline B/P 1x10 - 50KG
-Shoulder Military press 1x8 - 20KG
Bench Press 1x5 - 70KG
-Shoulder Press 1x8 - 20KG
Decline Close Grip B/P 1x10 - 40KG
Skull Crushers 1x10 - 15KG
Cable press downs 1x10 - 59KG
With the short breaks I finished the workout pretty quick.
Diet:
Glass of Grapefruit juice
banana
Yogurt mix
-Natural yogurt
-cup of rasperries
-lethicin seeds
-1/4 cup almonds
Garden Salad
Tiny serving pasta salad and half a potato
1 Pork Chop
and....
about 15 alcoholic drinks LOL
I know I shoodnt have had the chop but I couldnt help it I was half cut hahahaha.
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AussieRobbie
- Posts: 7
- Joined: Mon Dec 20, 2010 8:36 pm