amil's contest 2007 log

[flanders77]

Hey Amil!
I missed your start here because you did not post in the intro-section
Maybe you can post there so that everyone knows that we have another german and highly motivated member?

Your training and eating looks good! Go for it!

Butaway do you know Katrin from Frankfurt. She used to be a member here (K-oz) and maybe someday she will be back!

All the best for you!

[amil]

my protein powders...

I had this protein before:
http://www.pro-sana-shop.de/?modus=Show ... ropId=3691

now I use this one:
http://www.pro-sana-shop.de/?modus=Show ... ropId=3514

[amil]

my seventh week:

("PP+SM" means "Protein Powder and Soymilk")

monday 28.05.2007

training: none

eating: enough...

tuesday 29.05.2007

training: none

eating:

11.00: 1 banana
11.30: 75gr. PP + 500ml SM
20.00: 1 orange
21.30: 300gr. pasta with 300gr. tomato sauce (onion, olive oil)

my dates:

20.00: weight: 74,0 kg

wednesday 30.05.2007

training:

17.45-19.15: gym (for details see below)

eating:

11.30: 50gr. PP + 500ml SM
12.00: 2 bananas
16.00: 200gr. pasta with 200gr. tomato sauce (broccoli, onion, olive oil, garlic)
20.00: 2 plates noodles with tomato sauce and soy granulate
00.30: 50gr. PP + 500ml SM

my dates:

11.00: weight: 73,5 kg

thursday 31.05.2007

training: none

eating:

09.30: 50gr. PP + 500ml SM
10.00: 1 banana
12.00: 1 banana
13.30: 2 slices bread, 1 plate salad
19.30: 100gr. peanuts
20.00: 1 banana
23.30: 50gr. PP + 500ml SM

friday 01.06.2007

training: none

eating:

10.00: 50gr. PP + 500ml SM
12.00: 2 pretzels
15.00: 1 pretzel
17.45: 1 banana
19.00: 2 slices bread with spread
22.30: 50gr. PP + 500ml rice milk
23.00: 100gr. peanuts

my dates:

09.30: weight: 73,8 kg

saturday 02.06.2007

training: none

eating:

11.00: 50gr. PP + 500ml SM
13.00: 1 banana
14.00: 1 banana
22.00: 4 plates noodles with sauce of vegetables (tomatoes, broccoli, onions, garlic)
23.30: 1 beer

my dates:

10.30: weight: 74,3 kg

sunday 03.06..2007

training:

eating:

11.30: 1 orange
12:30: 1 apple
15.30: 4 plates noodles with sauce of vegetables (tomatoes, broccoli, onions, garlic)
23.30: 50gr. chocolate
01.30: 150gr. cashews

[jonathan]

Amil. You state in your opening post in your journal you want to gain weight and muscles. You need to start lifting mate, not just playing around with little dumbells and machines. Deadlifts, squats, bench, rows, overhead pressing and variations of those. Eat like you mean it, and reduce cardio. You can still gain a significant amount of muscle whilst doing cardio, but you have to up your calories, and lift hard.

Jonathan

[flanders77]

word.

[amil]

Amil. You state in your opening post in your journal you want to gain weight and muscles. You need to start lifting mate, not just playing around with little dumbells and machines. Deadlifts, squats, bench, rows, overhead pressing and variations of those. Eat like you mean it, and reduce cardio. You can still gain a significant amount of muscle whilst doing cardio, but you have to up your calories, and lift hard.

hi jonathan, thanks for your clear words. it's the same, my bodybuilding friend is telling me. he made a working plan for shoulders and bizeps for me for training separate parts... so yesterday I worked for the first time with a barbell. with horrific light weight... see below for details.

gaining muscels and weight are not my ony aims, I also want to train holistic. I try to eat more to have more calories than I need.

[amil]

wednesday 30.05.2007

training:

17.45-19.15: gym

for shoulders these exercises:

1) sidewards lifting:

5 sets with 2 dumbbells 6kg: 10, 10, 10, 9, 7

2) sidewards lifting, sitting, bended forward:

5 sets with 2 dumbbells 4kg: 10, 10, 9, 10, 9

http://www.sebulba.de/training/uebungsl ... 1df19.html

3) shoulder pushing, sitting:

5 sets with 2 dumbbells 14kg: 8, 6, 8, 7, 7

http://www.sebulba.de/training/uebungsl ... 25924.html

4) shrungs, standing:

5 x 15 with 2 dumbbells 18kg

http://www.sebulba.de/training/uebungsl ... 26426.html

for biceps these exercises:

1) biceps curls, standing:

5 sets with a barbell, 20kg (+scurlbell): 8, 6, 5, 4, 3

http://www.sebulba.de/training/uebungsl ... 1d115.html

2) biceps curls, sitting on a sloped bench / bench-press:

with a barbell, 15kg (+scurlbell): 6
5 sets with a barbell, 10kg (+scurlbell): 11, 12, 12, 9, 9

other stuff:

abdonitional crunchs: 40kg: 15, 50kg: 15, 55kg: 9

[jonathan]

No offence mate, but that is a terrible routine, especially if you wish to train for general health.

Drop the isolation exercises, like the side raises. For your shoulders for example for these lifts:

Push press with barbell
Seated dumbell shoulder press
Shrugs
Powercleans

Best exercises you can do - builds strength and mass.

Jonathan

[amil]

Drop the isolation exercises, like the side raises. For your shoulders for example for these lifts:

Push press with barbell
Seated dumbell shoulder press
Shrugs
Powercleans

Best exercises you can do - builds strength and mass.

thanks a lot for your feedback and advice!

I'll work more with barbells. but why dropping the isolated exercises? and should I also drop all machines, also the lat machine?

I have a friend who helps me with the exercises, but as I am still a beginner and we couldn't come together yet, I'm a little bit afraid starting powerlifting on my own. next saturday we'll go together to the gym.

don't you think I'm still far away from powercleans...?

[amil]

my eighth week:

("PP+SM" means "Protein Powder and Soymilk")

monday 04.06.2007

training:

18.30-20.00: gym (for details see below)
20.15-21.45: endurance swimming (with trainer - for details see below)

eating:

10.30: 1 orange
11.30: 1 "Mr. Tom" (= 40 gr. corn and sugar)
13.30: 2 slices bread, 1 plate salad
17.45: 50gr. PP + 500ml SM
18.00: 1 banana
22.30: 1 banana
23.00: 50gr. PP + 500ml SM
00.00: 500ml grape juice

my dates:

00.15: weight: 75,9 kg

tuesday 05.06.2007

training:

22.00: 40 crunches

eating:

11.00: 50gr. PP + 500ml SM
16.00: 200gr. different nuts and raisins
19.00: 50gr. PP + 500ml SM
21:30: 1.000 ml tomato juice

wednesday 06.06.2007

training:

18.00-19.30: gym (for details see below)

eating:

11.00: 50gr. PP + 500ml SM
14.15: 1 roll (= 6 pieces) avocado-maki, 1 teaspoon pickled ginger
15.00: 75gr. dried fruits
15.30: 500ml grape juice
17.30: 2 bananas
20.15: 50gr. PP + 500ml SM
23.00: 500gr. cooked potatoes and 125gr. mayonnaise (ALNATURA)
02.00: 50gr. PP + 500ml SM

thursday 07.06.2007

training: none

eating:

12.00: 50gr. dried fruits
13:30: 500gr. cooked potatoes and 125gr. mayonnaise (ALNATURA)
16.00: 50gr. PP + 500ml SM
19.00: a bowl salad and 200gr. peanuts
22.30: 1 banana
00.00: 50gr. PP + 500ml SM

my dates:

12.00: weight: 74,7 kg
00.30: weight: 77,0 kg

friday 08.06.2007

training: none

eating:

10.00: 2 teaspoon soylecitin
10:30: 1 banana
12.00: 1 plate muesli
12.30: 1 banana
15.00: 1/2 avocado
15.15: 50gr. PP + 500ml SM
15.45: 1 banana
20.00: 3 plates rice and tofu, goya cucumber, chinese cabbage, onion, bean sprouts
23.30: 50gr. PP + 500ml SM
01.00: 50gr. dried fruits

my dates:

10.30: weight: 75,2 kg

saturday 09.06.2007

training:

11.30-13.00: gym (for details see below)
16.30-19.00: sauna
01.00-02.00: dancing

eating:

10.00: 1 banana
11.00: 50gr. PP + 500ml SM
11.15: 1 banana
14.00: 4 plates rice and tofu, goya cucumber, chinese cabbage, onion, bean sprouts
19.30: 1 pizza (with onions, paprika, peperoni)
22.00: 400ml grape juice
00.00: 50gr. walnuts
01.00: 2 beer
03.00: 1/2 plate carrot sticks and maize kernels

my dates:

09.30: weight: 75,4 kg

sunday 10.06..2007

training:

eating:

13.00-17.00: Brunch! (pancakes, tiramisu, avocado, grape juice)
21.00: 50gr. walnuts
21.30: 1/2 plate carrot sticks and maize kernels
22.00: 100gr. walnuts
00.30: 50gr. PP + 500ml SM

my dates:

12.00: weight: 75,5 kg

[Flare]

Your eating sounds less this day! What about the tons of pasta, lentils, potatos, rice, grains, legumes and all these things, of course with litres of oil! Would you delete the Mr. Tom, it sounds more like cutting, not bulking.

[amil]

monday 04.06.2007

training:

18.30-20.00: gym

- 7 min biking
- Pull-ups: 9, 5
- Shoulder Pushing, sitting: 5 sets with 2 dumbbells 12kg: 16, 12, 9, 9, 7
- Bizepscurls with a long barbell (the lenght is 1,8 or 2,2 meters, Ø: 50mm = 18 or 20kg) without additional wheights: 15, 9, 8, 9, 6
- Bench Press with a long barbell (= 20kg?) and additional 10kg: 12, 10, 7
- Abdonitional Crunchs: 50kg: 15, 10, 4, 45kg: 7
- Lat Machine (Chest): 55kg - 12, 7, 7
- Shrugs with 2 dumbbells 24kg: 10, 20kg: 12, 10
- Back Chin Lifts with additional 10kg: 20, 15
- Upper Back / Butterfly: 40kg - 10, 7


20.15-21.45: endurance swimming (with trainer, usual program)

(NOTICE: the swimlane is only 16,6 meters long. "SL" means swimlane)

*** 15 min warming-up

*** with fins (zoomers):
- 4x (1SL diving with freestyle legs, 1SL backstroking with freestyle legs)
- 4x (1SL diving with butterfly legs, 1SL backstroking with butterfly legs)
- 2x (2SL on one side without hands with freestyle legs, 2SL on one side without hands with butterfly legs, 2SL freestyle)
- 2x the same 6SL on the other side
- 4x (1SL butterfly, 1SL freestyle)

*** with poolboy:
- 8x (1SL freestyle arms, 1SL breaststroke arms)
- 2x (2SL freestyle right arm, 2SL freestyle left arm, 2SL breaststroke)
- 2SL breathing after 3 strokes, 2SL breathing after 4 strokes,
2SL breathing after 5 strokes, 2SL breathing after 4 strokes, 2SL breathing after 3 strokes

*** with aqua board:
- 8x (1SL freestyle legs, 1SL breaststroke legs)

*** endurance workout:
- 8SL freestyle, 8 SL breaststroke
- 7SL freestyle, 7 SL breaststroke
... = 1.200 m

*** 5 min swimming down

[amil]

Your eating sounds less this day! ... Would you delete the Mr. Tom, it sounds more like cutting, not bulking.

hi kim! yes, you're right. the last days I didn't eat enough... wasn't much at home - studying, working, at sports and a lot of animal rights activism. I really should drop the AR-activism considering my health

next time I'm cooking noodles with sauce I'll make pictures and send them to you

[amil]

wednesday 06.06.2007

training:

18.00-19.30: gym

- Biking, level 8 and 12: 5 min (2km)
- Chest Press: 40kg - 15, 15, 8
- Back Chin Lifts with additional 10kg: 3x 20
- Hip Adduction (with 71kg: 10, 10, 9) and Hip Abduction (with 84kg: 14, 12, 11) in turn
- Crunches: 10x, 5 right, 5 left (= 20), 20x (1right, 1 left) (= 40)
- Stretching: 5 min
- Lat Machine (Chest): 50kg - 18, 14, 14, 11
- Leg Extension: 30kg - 3x 12
www.exrx.net/WeightExercises/Quadriceps ... nsion.html
- Glute / Standing Hip Extension: 30kg - 2x (15 left, 15 right)
www.exrx.net/WeightExercises/GluteusMax ... nsion.html
- Seated Calf Press: 100kg - 2x 20
- Leg Press: 80kg - 3x 20
- Cable Pushdown: 3x 20
www.exrx.net/WeightExercises/Triceps/CBPushdown.html
- Pull-ups: 4

[Flare]

where is the pasta pic?

But I thing you really add foods like legumes and lentils. Just eat lentils with oil and tomato puree or add chickpeas or beans to your pasta sauce. Use nuts or seed for your pasta and salads.
There are so many tricks to make a simple salad to an absolute calories bomb!

Animal Right Activism is good. Some special projects? On Saturday is "Tag der Tierschützer" and we have a information desk there and a anti meat campaign.