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Restday Ramblings - week 3

January 24, 2009

3 weeks and so far my weight has jumped from 73kg to 80.5kg this morning. Sun 25th Jan 09

I am really very, very happy with this. I knew that i would see big gains in the first weeks, going from 2 meals a day to 7+ a day, but I am amazed at how well my body is doing from not smoking and i attribute alot of the gain to this. I have been eating like there’s no tomorrow and this is still the toughest part although coming easier, if only slightly. I am not very creative in the kitchen department so i am almost eating the same foods everyday. This is not really a bother right now as I’m focused on the deadline of the 4th of May, and besides I’m eating to grow and not to taste. I have been writing down all my food in a notebook and this is an average day. And I have always loved milk, being constantly told off for drinking straight from the carton at the fridge door thoughout my life.

4am Protein Drink

7am Get up

7am Oatmeal + Yogurt + Milk (A cup of oats - These portions are now twice the size they were 2 wks ago).

7:30 Oatmeal + Yogurt + Milk

8.30 Protein Shake +500ml Milk

9.30 Ham Deli Pastry + Banana

10:30 large Chicken salad sandwich

12:30 Protein Shake +500ml Milk

1:30 Chicken/mushroom Pasta

3:00 Abs Workout - Hungry already

3:30 Protein Shake +500ml Milk

4:00 Choclate Protein Bar

5:00 2x Beef Pastrami salad Rolls

7:00 Chicken Breast, Potatoes and Peas

7:30 2 x yogurts

8:00 Fruit + Nuts

9:00 Oatmeal

9:30 Protein Shake + 500ml Milk

Workouts:

These are going well, really looking forward to the Weights day, not so much the Ab days. The weights are going up every week so I know I’m heading the right direction & planning my workout ahead is really paying off. Been watching the Mark Rippertoe vids on youtube this weekend so it’ll be interesting to see my body position when i’m back in the gym. ie. I think that my legs have been to close together and not pointing out enough in the squat. Talking of Squats, I have moved this day back to Wednesday as my traps were not rested enough on Wednesday’s Chest/Shoulders day to do many Pull ups. Being a lightweight I have always managed to pull out at least 3, so well see on Friday with more rest what the results are.

Sleep:

Still interupted with 3 or 4 toilet trips a night and I’m wondering if this is having an effect on my recovery. I feel tired, but a good tired from working out, not exhuasted. Even so, until the 4th of May if I’m not working out or eating, I’m feet up resting. (Sit down job)

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Restday Ramblings - Week 2

January 19, 2009

2 Weeks and I’ve gained 5.5 kg. From 73kg to 78.5kg

I feel stronger and happier, hell I’m even standing up straighter.
Really pleased so far with my output and also returns, I knew the first bit would be easy but its nice to get some food and water into my body for once.

Nutrition
This is still the hardest part but for a different reason now. Before i had to force myself to eat every 2-3 hours, they were the right sized potions but still hard going. I used the Alfred Dunhill diet before so i knew my stomach wasn’t that big, but the problem now is my body needs so much more food I’m finding myself eating pretty much every hour, on the hour. And if i don’t I get SO hungry. So game plan is to just keep eating as just as my stomach shrank to meet the Dunhill diet, I’m sure it will grow to meet my new needs. And yes I’m waking up in the middle of the night starving with no chance of getting sleep without eating something.

Todays food so far

4am - Protein Drink

6am - Oatmeal - Milk
7am - Yogurt - Fruit
8am - Oatmeal - Milk
9am - Protein SHake
10am - 3 eggs & tin of Baked Beans on brown Toast
11am - Roast beef Salad Roll
12:00 - Protein Shake
1pm - 2 x Roast beef Salad Rolls - Fruit drink (Juicer)
2pm - 1 Beef Pastrami Salad Roll - 2 yogurts
3pm - tin of Rice pudding
4pm - Protein Shake
6pm - Chicken breast, Potatoes, Peas - Yogurt
7ish - Choclate protein bar

And coming up to 8pm now in New Zealand, Sunday Night.

8ish Fruit & Nuts
9ish Oatmeal
10ish Protein Shake

Workouts.
These have been going great although I’m yet to really managed to get a 5/5 workout routine going as I’m still finding my weight levels. Im getting stronger all the time so basic rule right now is still 5 sets but if i can do 8 reps then i can bump up the weight.

Thanks to some help from this site I’ve made a few tweaks to my Workout Program. I’ve dropped the DB Shrugs as my traps are covered twice a week by the Clean & Press and Deadlifts, and added seated DB Shoulder presses
All weights shown in Workout Journal are kg’s

Form is good (gyms opinion) and I’m stretching alot as it appears my right Hamstring is or seems a hell of a lot shorter than my left. (I’m left handed and footed)

Finding Abs a bit hard to train, easpcalliy obliques. Dropped Sit-ups in favour of crunches. Been adding in a few leg raises aswell.

Amended Workout Program

Monday
Squats (5/5)
Leg Press (heavy) (5/5)
Calf Raises (3/21)

Tuesday
Ab’s (5 sets Crunches, Obliques, + Ab cycle, the Plank)
Cardio 20 mins. Light - mostly to aid recovery from Weights sessions

Wednesday
Clean & Press (5/5)
Flat BB Bench Press (5/5)
Push up’s (5/max)
Seated DB Military Press (5/5)
Front Raises (5/5)

Thursday
Ab’s
Lat Raises (5/5)

Friday
Wide Grip Pull Ups (5/Max)
Wide Grip Assisted (5/max)
Wide Grip Negatives (5/Max) 3 secs
Deadlifts (5/5)
BB Rows (5/5)
Rear Delts (5/5)

Saturday
Ab’s (5 sets Crunches, Obliques, + Ab cycle, the Plank)
Cardio 20 mins. Light - mostly to aid recovery from Weights sessions

I have uploaded a new Progress Picture to my Profile page & I’ll continue to do this on my Restdays. I’ll upload my measurements Monthly.

Regards from Sunny New Zealand, I hope everyone is well

Rob

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Latest Comment: lol, thanks Nahuel, Alot is just food and...

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Posted in Training

Restday Ramblings - Week 1

January 10, 2009

Hi All,

Day 7, my first Rest Day. Its been a very good week. Ive increased my weight by 3kg from 73kg to 76kg AND I’ve not even thought about smoking which ive done for over 20 years.

I’m eating upwards of 7 meals a day and its all good food. Oatmeal, Eggs, Chicken, Pasta, etc including 3 protein shakes a day. I’ve really abused my body on the nutrition side of life for a long time so it’s hard work to eat, eat and eat, Although today I woke up at 4am starving.

Workouts went well this week and i have that good old sore feeling again. Stretching is good. I will upodate my goals accordingly

Sleep and rest is up, on average ive slept about an extra hour each day plus a couple of afternoon power naps. Sleep has been a bit disturbed because of increases water intake and sweating due to detox of smoking

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