Project: Beefcake

[JEPPE]

Ermageeeerd. Muscles are killing me!

Purchased some boxing gloves, gym gloves and a new set of running gear for hot weather running... Which I have to keep in shape if I want to pull it off haha, good motivation! Will get a bag soon for boxing in the garage.

[JEPPE]

Thursday's workout 22/11

Shoulder press

front raises

side raises

front raises/shoulder press

lat pulldowns

cable rows

pull ups 80lbs

seated dips

tricep pushbacks 3kg

sit ups with 4kg medicine ball. 20 x 2 then as many as possible

30 mins boxing - bag

Have been getting insomnia again. Did some research and I think it might be due to glycogen depletion as I try to limit carb intake afterwards and just have protein and the symptoms sound like me. My protein shakes either consist of 20gm of both protein and carbs or 25gm protein and 7gm carbs (the latter i have been taking more often for the lower carb factor) Might add a bowl of cereal to the initial protein shake, I've seen cornflakes mentioned numerous times due to the hi GI. Even though I don't want to gain more weight I don't think it should make too much of a difference. Plus having insomnia will just push back my next gym sesh and that /will/ put on weight.

For my weight Bodybuilding.com recommends 50gm simple carbs and 17-25gm protein 30-60 minutes post workout. Not sure if it's the same for women as it is for men but I figure I'll start with this amount, see how it goes.

http://www.bodybuilding.com/fun/mohr114.htm

Other than that everything is going swimmingly takes about 3 days for muscles to recover so hopefully should be able to start gyming it 3-4 times a week if I can fix the above. Lots of fun

Edited November 25, 2012 by JEPPE

[JEPPE]

Yesterdays Workout 25/11

Kept it minimal as had had a big previous night

Push Ups (with grips) 10 x 3

Squats 10 x 1 @ 20kg (bar only)

10 x 2 @ 25kg

Hack Squats 10 x 3 @ 40 kg

Leg Raises 15 x 3

Boxing 15 minutes

Afterwards ate some cornflakes, seemed to improve sleep quality although only got to sleep again late so could have just been exhaustion.

[JEPPE]

Tried out a HIIT session at a local gym today.

Workout 28/11

Warm up - 10 minute spin sprints then hill climb

Sit ups - 10 lots of 10 second intervals. Was averaging about 9 sit ups each time

Squats - 10 lots of 10 second intervals. Averaging 7

Push ups (with grips) - 5 lots of 10 second intervals. First three was full push ups averaging 7, last two was half push ups averaging 6

Rotating 60 seconds, big step ups, squats, knee raises (or jumps, running on the spot, whatever it's called), small step ups, lunges.

Took a break after this as they repeated this exercise again in 30 second lots but my HR was up to 190 and I start getting sick above 180.

Treadmill walk 6.5kmph, increase inclince 1, 3, 5, 7, 9, 11, 13, 15% each minute. Even that was getting my HR up to the high 170's.

Wall squat 1 minute

Plank 1 minute

Stretches.

[Trozzle]

Pretty sure that's significantly more cardio than I could possibly manage

[Birds]

Pretty sure that's significantly more cardio than I could possibly manage

I knew your cut was all diet and bulimia

[Trozzle]

I knew your cut was all diet and bulimia

hahaha OI! And PLENTY of 120kg squats. And 140kg deadlifts.

[JEPPE]

Todays workout... did Stereo yesterday which was amazing, danced so hard my legs woke me up halfway during the night because they were in excruciating pain, figured I would give them a day off. Good news about barely drinking anything and not taking any naughties is that I can do gym the next day... hooray!

Saw too many men/boys on 'roids... seriously have men become that insecure? For the ones that we actually nicely shaped and real.. since they had all their tops off, they inspired me a bit more as all the girls there were just soft things. So good times for inspiration.

Also had some second hand free weights gifted to me. Will buy a bench and set up a mini gym at my fams place where I am for the summer... should be rad!

Workout 2/12/12

Dumbbell press

Warm up 5kg 8 reps

8 x 3 @ 9kg

8 x 1 @ 12.5kg

Lat pull downs

Warm up 40lb 8 reps

8 x 1 @ 60lb

15 x 3 @ 60lb

Tricep pull downs

8 x 3 @ 50lb

8 x 1 @ 30lb

20lb continuous

15kg bar shoulder press (check)

8 x 3

Side raises

8 x 2 @ 4kg

8 x 1 @ 3kg

Bicep curls concentration

8 x 3 @ 5kg

Leg raises

15 x 3

Anchored sit ups

50 x 1

[JEPPE]

Oh... and I found poppie outie lengthy veins and triceps in my arms today! That was pretty sweet :3

[NickR33]

Saw too many men/boys on 'roids... seriously have men become that insecure? For the ones that we actually nicely shaped and real.. since they had all their tops off, they inspired me a bit more as all the girls there were just soft things. So good times for inspiration.

yeah its a shame actually... fair enough if your competing but just for vanity is pretty sad... be careful not to just bunch all guys with a bit of size in the 'roids' basket though... otherwise you sound like some twelve year old in the youtube comments claming 'roids' every five minutes

the biggest steroid demographic is 29 year old prefessional men, who don't compete in any sport... weird

[JEPPE]

Yeah I was only really picking out the ones with their backs covered in acne... the rest with big boobs I just left as 50/50. Never really took notice of steroid usage until Stereosonic... fortunately I only go to open air concerts max once a year so it shouldn't become too much of an interest.

[Trozzle]

yeah its a shame actually... fair enough if your competing but just for vanity is pretty sad... be careful not to just bunch all guys with a bit of size in the 'roids' basket though... otherwise you sound like some twelve year old in the youtube comments claming 'roids' every five minutes

the biggest steroid demographic is 29 year old prefessional men, who don't compete in any sport... weird

That is a weird demographic lol....

It's shitting me off seeing the few typical guys in my gym that are younger than me (I'd say around 21 - 23) who are beyond obviously on growth hormones/test. I'm talking mainly about a couple of Asian kids I remember seeing in there when they were a bit smaller than me now, which not to sound racist or anything but that's pretty decent for most Asian kids as they're mostly genetically either skinny or chubby. However now these f**kers are absolutely bulging in their upper body (always wearing trackies, I doubt they have legs) and veiny as all f**k. I've never actually witnessed them doing deadlifts or squats. Ever.

Pisses me off, not specifically because they're clearly taking steroids of some kind - but because they're ignorant as f**k doing it at their age and haven't even put in any hard yards before jumping on it.

[TTT]

Don't be racist against gooks man.. it's not nice.

Stereosonic.. It took me about 3 hours trying to work out why there was so much skin around Brisbane city on Sunday.

and as above, so many young guys juiced up and god knows how much time they spent getting waxed, and solarium tanned, and penis hair cuts.

I don't "get" music festivals..

I used to be with it then they changed what it was now what im with isnt it and whats it seems weird and scary to me... It'll happen to you too.

[NickR33]

haha I used to go to festivals... but I was always hanging out wherever the drum n bass was... which was usually some dark hole with a bunch of pale, sweaty dudes in hoodies lol

the idea of getting juiced up and going to the gym to do endless sets of flyes and curls with sad little dumbbells bores the hell out of me... if that's what interests them then go for it

seems like a massive waste of money to me... but then again I spent my 20's sinking cash into cars, racing them and breaking them... so I'm no expert on sensible behaviour

[JEPPE]

However now these f**kers are absolutely bulging in their upper body (always wearing trackies, I doubt they have legs) and veiny as all f**k. I've never actually witnessed them doing deadlifts or squats. Ever.

Interesting that you say this, because again only starting to do gym this year means that I have only just recently become aware of the 'Skinny Leg' epidemic. It has done much to increase my appreciation of my legs... they always used to be my least favourite body part but are now gaining respect. Not quite sure if my leg press weight is anything to be admired as I still have a lot of fat down there but still, as far as I can tell it would be easier for me to lose the weight rather than a guy with a fast metabolism gain the muscle.

god knows how much time they spent getting waxed, and solarium tanned, and penis hair cuts.

Bahahahahahahahahahahaha! Gold.

Yeah I'm with you, had forgotten what it was like... last festival I can remember was Earthcore when I snuck in when I was 16... definitely no tops off at that event. This one was an exception because literally every hour of the day had an artist that I absolutely loved... so it was worth the pain, plus every now and then in life you need a good point and laugh at someone elses expense... guilty pleasure.

Man I stepped on so many toes, who wears open toed shoes to a festival?!

haha I used to go to festivals... but I was always hanging out wherever the drum n bass was... which was usually some dark hole with a bunch of pale, sweaty dudes in hoodies lol

DnB ftw. Even the majority of chicks wore baggy pants and kicks were a must. Good times... although saw London Elektricity recently and there was just too many young people moshing up the front... all dubsteppy and such, has ruined the coordination. Rah rah rah.

[JEPPE]

Got the Birds routine happening now after going for a gym sesh with him on Thursday, thanks buddy

Two different days that have been completed Thu/Fri and will repeat four days a week, Mon/Tue Thu/Fri.

Was finding it difficult to do two gym sessions in a row and was only completing max two per week so as per Birds' advice and much against my hard working for getting my weight down, I have increased my food intake, almost by double I would think. It has made a huge difference to my recovery rates and I get to eat pasta again. Win win!

Also sleeping like a log after gym now that I'm eating simple carbs within an hour which is absolutely awesome. This has also contributed to my recovery rate as having a poor sleep after gym made it impossible to do anything the next day.

Just got a sore throat last night, fml, but otherwise would have been definitely on 4 days this week I think so soooooon very soon.

Anyway this should be mainly what you see from me from now on with a few adjustments along the way I'm sure.

6/12/12

Bench Press - Flat

6x1 @ 20kg

10x1 @ 22.5kg

10x3 @ 25kg

6x1 @ 30kg

5x1 @ 30kg

Lat Pull Down - Close Grip

10x1 @ 50lbs

10x1 @ 60lbs

10x1 @ 70lbs

10x1 @ 80lbs

10x2 @ 90lbs

Bench Press - Inclined

10x1 @ 15kg

10x2 @ 20kg

9x1 @ 20kg

8x1 @ 20kg

10x1 @ 20kg - More reps due to better form

Tricep Push Downs - Steeple Grip

10x5 @ 20lbs

10x1 @ 26.6lbs

7/12/12

DB Shoulder Press

WU 10x1 @ 4kg each

10x4 @ 7.5kg each

8x1 @ 10kg each

6x1 @ 10kg each

Seated Row - Close Grip

10x1 @ 60lbs

10x2 @ 70lbs - Wrist Hurt

15x3 @ 60lbs

Lat Pull Down - Wide Grip

10x6 @ 50lbs

Squats

10x3 @ 30kg

Deadlifts

6x1 @ 30kg

10x2 @ 30kg - Better technique

Barbell Bicep Curls

10x3 @ 10kg

DB bicep curl up hammer curl down

10x1 @ 5kg

10x2 @ 6kg

[NickR33]

Was finding it difficult to do two gym sessions in a row and was only completing max two per week so as per Birds' advice and much against my hard working for getting my weight down, I have increased my food intake, almost by double I would think. It has made a huge difference to my recovery rates and I get to eat pasta again. Win win!

glad you increased your food intake... your diet wasn't really sustainable long-term... I was going to post that you needed to eat more but I know it sounds counter-intuitive

don't know if you saw this I posted in the other thread but definitely worth a read

http://startingstren...ive_gillian.pdf

[JEPPE]

Yeah Nick it was crazy how much of a difference it made. I had no idea. Then again I've never been able to work out like this. Ever. Amazing learning all these things about yourself like feeding amounts and glycogen etc etc. was a little depressing to let go of my nice flat tummy now that it's full of food all the time but f**k it, I'll get it back

So today did my first gym day this time round (last couple of months) without someone there to help/push me. Got there before most and left after most. Friggen pansies!

10/12/12

DB bench press

10x6 9kg each

Close grip lat pull down

10x2 @ 60lbs

10x2 @ 70lbs

10x2 @ 90lbs

DB inclined press

10x2 @ 6kg

10x2 @ 7kg

10x1 @ 8kg

6x1 @ 9kg, 7th fail

Tricep push down steeple grip

10x1 @ 20lbs

10x1 @ 30lbs

10x1 @ 40lbs

10x2 @ 50lbs

10x1 @ 60lbs

9x1 @ 60lbs, 10th fail

Made a rookie mistake and last time recorded these as lbs and not Kgs so this time started on 20lbs instead of 20kgs hence extra sets

Sit ups

20x6

[UNR33L]

Sounds like you're getting into it Charlie! nice job! The birds workout sounds familiar I struggle with incline bench as I've never done that until recently..

How did you find genesis compared to some of the other gyms you've been going to? And yes dat pasta is awesome, I love the shit!

[JEPPE]

Mumble f**king grumble. 5 hours sleep... Thought I ate enought carbs after gym last night but apparently not, now I get to pay for it

Will get to your post in a few hours Leigh