Jump to content

amil's contest 2007 log


Recommended Posts

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.

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

hi flare, thanks for your advice... you're right, I should cook more with legumes. didn't cook pasta yet... or did I? it's to warm here...

 

over the way there is an open air bath, I see a lot of people going in... while I'm reading a text for tomorrow ;-(

 

wish you a great time for the next two weeks at holidays!

Link to comment
Share on other sites

No, powercleans are a great exercise, regardless of your level of strength/experience.

 

Right mate, I have looked at this last page of your log pretty closely. I have a few suggestions that I think you should consider:

 

1) Eat more, and better. You are eating very little and are already quite reliant on protein powders. As a beginner, you want to focus on eating consistently (not having blocks of 6 hours where you don't eat) and well. Get some complex carbs for breakfast, limit you protein shakes to 40g of protein, and at most twice a day. Eat rice, quinoa, pasta, tofu and veg. Oats, fruits and nuts. Aim for a total of 3000cal a day as a minimum, and aim to eat at least 300cal every 2 hours.

 

2) Ditch the machines. They are completely pointless. The only two machines you should even consider are the lat pulldown (if you cannot do chins/pullups) and calf machines.

 

3) Get a solid routine based on squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows. Accept that you are going to have to work hard.

 

4) Be prepared to gain some weight. No offence, but if that is you in your avatar, you are very thin and could pack on a good 30kg.

 

Jonathan

Link to comment
Share on other sites

in the avatar it is me, after 2 weeks of training, third of mai. my height is 1,82m. at that day my weight was about 73kg... now I have about 75kg. when I made the first pictures on first january I had 70kg and didn't feel good. first I started to eat more, than I started with the training.

 

my targets till 01.07. were:

- gaining weight to 76 - 80kg

- getting trained and enduranced

- getting more muscles

 

I wouldn't like to weigh more than 90kg or even 85kg... you are talking about 30kg

 

"squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows", "lat pulldown (if you cannot do chins/pullups) and calf machines" - thanks for listing the exercises. I will try to "learn" them and get routined. a friend will help me with that. on the other hand don't you think that the machines are quite well for relative thin beginners to build a basis?

 

the proteinpowder is helpful for me, because I can make and drink it quickly. it doesn't make me full so it is not the reason that I don't eat other things.. my problem is that I generally don't eat regularly. I'm not proud of it... I write my meals down to controll myself and to feel uncomfortable when others see that I disregard eating.

Link to comment
Share on other sites

in the avatar it is me, after 2 weeks of training, third of mai. my height is 1,82m. at that day my weight was about 73kg... now I have about 75kg. when I made the first pictures on first january I had 70kg and didn't feel good. first I started to eat more, than I started with the training.

 

my targets till 01.07. were:

- gaining weight to 76 - 80kg

- getting trained and enduranced

- getting more muscles

 

I wouldn't like to weigh more than 90kg or even 85kg... you are talking about 30kg

 

"squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows", "lat pulldown (if you cannot do chins/pullups) and calf machines" - thanks for listing the exercises. I will try to "learn" them and get routined. a friend will help me with that. on the other hand don't you think that the machines are quite well for relative thin beginners to build a basis?

 

the proteinpowder is helpful for me, because I can make and drink it quickly. it doesn't make me full so it is not the reason that I don't eat other things.. my problem is that I generally don't eat regularly. I'm not proud of it... I write my meals down to controll myself and to feel uncomfortable when others see that I disregard eating.

 

Nothing wrong with starting out as a skinny beginner mate, please don't fee that you need to defend yourself. I was 77kg at 201.5cm just under four years ago, and now I am 121kg at 203cm. Everyone has to start somewhere!

 

Funny thing is just how much weight you will probably need to fill out. When I started lifting, at 77kg, I thought that 90kg would be plenty. I got to 90kg, was still really skinny. Then it was 100kg. Still skinny. Got to 110kg, still had abs, still skinny. And so it goes on. As it is now, I compete in Strongman, so at 121kg, I am still skinny, though not as skinny as before!

 

Free weights are the way forward, without a doubt. When I started, I trained at a gym with dumbells and an assortment of silly machines. I wish that I had never touched the machines and just stuck to free weights. One of the things about machines is that there is actually more opportunity to injure yourself, due to the fact that you always push/pull along a predetermined line of motion. Not everyones joints work in the same way, and this standardisations causes injuries.

 

You will make more progress with free weights than machines, of that there is no doubt. It will take some dedication to learn the correct form, but it is a valuable investment, and well worth doing.

 

In response to your direct question as to whether machines provide a good base, well no, they do not. When you move onto free weights, which you will have to, you will find yourself a whole lot weaker than you would think you are, due to having no stabilisation muscles (that are gained from stabilising free weights).

 

I can sympathise with the protein powder situation. I myself am not great at eating solid food, but still try to cram it in whenever I can. For starters, there is little point in consuming 75g with 500ml soy. There is going to be about 80g of protein in there, which your body cannot digest in one go. Around half of it will be excreted through urine.

 

As I said in the previous post, don't go 6 hours without food. Infact, do go 4hours. You need to start planning your daily intake of food. Prepare for situations where you find yourself without food. Always carry a few nut/fruit bars in your bag. Aim for 3250cal a day as a minimum innitially, and for every 10kg of bodyweight you gain, add about 600-1000cal, depending on how much fat and muscle you gain.

 

Finally, you need to make a choice regarding your goals between muscles and endurance. You won't get both unless you train very very very hard, and you will still find yourself lacking in both areas if you do not focus your efforts.

 

Jonathan

Link to comment
Share on other sites

saturday 09.06.2007

 

today I was with a friend in the gym, he teached me how to practice the exercises correct.

 

training:

 

11.30-13.00: gym

 

- 6 min biking (2,2km)

- Dumbbell Bench Press: 10kg - 10, 12kg - 10, 16kg - 3x10

www.exrx.net/WeightExercises/PectoralSt ... Press.html

- Dumbbell Fly: 9kg - 10, 13, 11kg - 10, 10

www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

- Cable Standing Fly: 3x10

www.exrx.net/WeightExercises/PectoralSt ... ngFly.html

- Dumbbell Pullover (Überzug): 14kg - 10, 12kg - 4, 10kg - 12

www.exrx.net/WeightExercises/PectoralSt ... lover.html

- Barbell Bench Press: 20kg (+ BB with 20kg) - 9, 6

www.exrx.net/WeightExercises/PectoralSt ... Press.html

- Dumbbell Curl, left/right by turns): 12kg - 9x (r, l), 9x

www.exrx.net/WeightExercises/Biceps/DBCurl.html

- Dumbbell Incline Curl, left/right by turns): 12kg - 5x (r, l), 6x

www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html

- Barbell Deadlift: BB without additional weight, just for lerning: a few

www.exrx.net/WeightExercises/ErectorSpi ... dlift.html

Link to comment
Share on other sites

my ninth week:

 

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

 

monday 11.06.2007

 

training: none

 

eating:

 

10.45: 1 plate muesli

11.00: 50gr. walnuts

12.00: 2 bananas

14.30: 1 plate potatoes and rice, 1 plate salad

19.00: 200ml grape juice

23.00: 50gr. PP + 500ml SM

01.00: 50gr. dried fruits

 

my dates:

 

10.30: weight: 75,4 kg

 

tuesday 12.06.2007

 

training:

 

19.55-20.55: endurance swimming (without trainer):

 

50x 50m (2,5km) on a rotating basis: one lane swimming freestyle, back breaststroke (by turns)

 

eating:

 

11.00: 2 bananas

11.30: 50gr. PP + 500ml SM

15.00: 75gr. chocolate

19.00: 2 bananas

23.30: 3 plates pasta with sauce (pureed tomatoes, tofu, baked beans, peanuts, chinese cabbage)

 

wednesday 13.06.2007

 

training:

 

17:50-18:50: gym (no notices, nearly without machines)

 

eating:

 

12.00: 2 bananas

14.00: 50gr. PP + 500ml SM

15.30: 2 teaspoon soylecitin

21.00: 2 "Mr. Tom" (= 80 gr. peanuts and sugar)

23.00: 50gr peanuts

23.30: 3 plates pasta with sauce (pureed tomatoes, tofu, baked beans, peanuts, chinese cabbage)

 

thursday 14.06.2007

 

training:

 

12.00: 25 push-ups

20.00: 25 push-ups

 

eating:

 

11.00: 2 bananas

11.30: 50gr. PP + 500ml SM

13.30: 1 plate with legumes and rice

19.00: 75gr. peanuts

23.00: 400ml grape juice

00.30: 2 "Mr. Tom" (= 80 gr. peanuts and sugar)

 

my dates:

 

10.50: weight: 74,9 kg

 

friday 15.06.2007

 

training: none

 

eating:

 

08.30: 2 teaspoon soylecitin

09.00: 300ml grape juice

11.00: 50gr. chocolate

13.00: 75gr. dried fruits

15.00: 50gr. PP + 500ml SM

19.30: 3 plates lasagne (mjam!)

23.40: 30 gr. pumpkin seeds

 

my dates:

 

10.00: weight: 75,2 kg

 

saturday 16.06.2007

 

training:

 

12.45-13.10: gym (no notices)

 

eating: no notices (not enough)

 

sunday 17.06..2007

 

training: none

 

eating: no notices

Edited by amil
Link to comment
Share on other sites

  • 2 weeks later...

my tenth week:

 

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

 

monday 18.06.2007

 

training:

 

19:10-20:10: gym (no notices, nearly without machines)

20.15-21.45: endurance swimming (with trainer)

 

eating: no notices...

 

tuesday 19.06.2007

 

training:

 

20.10-20.55: endurance swimming (without trainer):

 

30x 50m (1,5km) on a rotating basis: one lane swimming freestyle, back breaststroke (by turns)

8x 50m (0,4km) freestyle

 

eating:

 

11.30: 50gr. PP + 500ml SM

12.00: 3 tablespoonful of linseeds

14.00: 1 plate salad

16.00: 1 banana

19.20: 50gr. PP + 500ml SM

23.30: 3 plates pasta with sauce (pureed tomatoes, champignons, garlic)

01.00: 300gr. sweet corn

02.00: 250gr. pistachios

 

wednesday 20.06.2007

 

training:

 

18.10-19.10: gym (no notices)

 

eating:

 

11.30: 50gr. PP + 500ml SM

15.00: 500ml grape juice

15.30: 2 "Mr. Tom" (= 80 gr. peanuts and sugar)

17.00: 2 bananas

19.30: 150gr. walnuts

20.00: 2 plates potatoes with legumes

01.00: 2 bananas

01.30: 50gr. PP + 500ml SM

 

my dates:

 

11.00: weight: 75,4 kg

01.45: weight: 77,1 kg

 

thursday 21.06.2007

 

training:

 

18.30-19.30: fitness for the back

 

eating:

 

09.30: 1 banana

12.00: 50gr. walnuts

14.00: 1 plate salad, 2 slices bread

18.00: 1 avocado

20.00: 500ml grape juice

20.10: 250gr. chips

20.50: 50gr. PP + 500ml SM

23.00: 2 nectarines

23.20: 0,5l malt beer

 

friday 22.06.2007

 

training: none

 

eating:

 

12.30: 2 plates backen potatoes, 2 plates salad

20.00: 200gr. baguette with mustard (non-vegan party...)

23.30: 4 plates fried tofu, champignons, onions, bean sprouts, garlic)

02.00: 0,5l beer

 

my dates:

 

10.00: weight: 77,1 kg

 

saturday 23.06.2007

 

training:

 

12.25-13.05: gym (no notices)

 

eating:

 

11.30: 50gr. PP + 500ml SM

15.00: 50gr. walnuts

16.00: 2 bananas

17.00: 100gr. peanuts

 

my dates:

 

18.30: weight: 76,2 kg

 

sunday 24.06..2007

 

training: none

 

eating: enough

Link to comment
Share on other sites

my eleventh week:

 

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

 

monday 25.06.2007

 

training:

 

20:10-21:20: gym (no notices)

 

eating: no notices...

 

tuesday 26.06.2007

 

training:

 

23.00-00.30: table tennis

 

eating:

 

11.30: 2 bananas

13.30: 1 "Mr. Tom" (= 40 gr. peanuts and sugar)

14.00: 1 plate pommes, 1 plate salad

20.00: 50gr. chocolate

22.00: 3 plates pasta with sauce (pureed tomatoes, onions, olive oil, garlic)

01.00: 50gr. PP + 500ml SM

 

wednesday 27.06.2007

 

training:

 

eating:

 

my dates:

 

thursday 28.06.2007

 

training:

 

eating:

 

friday 29.06.2007

 

training:

 

eating:

 

my dates:

 

saturday 30.06.2007

 

training:

 

eating:

 

my dates:

 

sunday 01.07..2007

 

training:

 

eating:

Link to comment
Share on other sites

3 plates of pasta and you didn't puke?

 

u don't read my logs... normally I eat 3 OR 4 plates...

 

by the way, I didn't puke since I was 4 or 5 years old. I didn't like it so I decided not to puke anymore (rather to die on alcoholic intoxication).

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share

×
×
  • Create New...