Tile’s BodyBlog

After just finishing up a stint of doing double splits 3 days a week, I have moved back to full body workouts.

Sunday 28/9 3.30pm

Chest and Back Emphasis

Bench Press
60 x 10
60 x 6

Incline Bench Press
30 x 12
30 x 11

DB Pullovers
22.5 x 12
22.5 x 10

BB Rows
50 x 12
50 x 11

BB Military Press
30 x 9

BB Curls
25 x 10 –5 second pause-> 25 x 5

Rope Pressdowns
50 x 12 –5-> 50 x 3

Leg Extension
80 x 10 –5-> 80 x 5

Lying Leg Curls
40 x 10 –> 40 x 5

Weighted Hypers
10 x 12

Weighted Crunch
70 x 14
Diet

Had my mates 21st Sat night so missed my second meal after breakfast. Still got 5 meals in for the day and about 10 pots the night before :S

Breakfast
Weet-bix and banana

Lunch
Oats, Hazlenut Spread and Protein Powder

Post-Workout
Super-Shake
- 3 eggs
- banana
- milk
- mixed berries

Dinner
2 lean hamburgers, salad, corn and beans

Bedtime
Heaped teaspoon of PB and casein shake

After just finishing up a stint of doing double splits 3 days a week, I have moved back to full body workouts.

Sunday 28/9 3.30pm

Chest and Back Emphasis

Bench Press
60 x 10
60 x 6

Incline Bench Press
30 x 12
30 x 11

DB Pullovers
22.5 x 12
22.5 x 10

BB Rows
50 x 12
50 x 11

BB Military Press
30 x 9

BB Curls
25 x 10 –5 second pause-> 25 x 5

Rope Pressdowns
50 x 12 –5-> 50 x 3

Leg Extension
80 x 10 –5-> 80 x 5

Lying Leg Curls
40 x 10 –> 40 x 5

Weighted Hypers
10 x 12

Weighted Crunch
70 x 14
Diet

Had my mates 21st Sat night so missed my second meal after breakfast. Still got 5 meals in for the day and about 10 pots the night before :S

Breakfast
Weet-bix and banana

Lunch
Oats, Hazlenut Spread and Protein Powder

Post-Workout
Super-Shake
- 3 eggs
- banana
- milk
- mixed berries

Dinner
2 lean hamburgers, salad, corn and beans

Bedtime
Heaped teaspoon of PB and casein shake

On to the next 2 workouts this week.

29/07/2008 @10.20am
Back and Abs

Extra special effort on lower back injury recovery

Hyperextentions
BWx10
BWx12

T-Bar Rows (First time doing bent-over style row in a couple months)
45×15
45×12/3

Cable Rows
150lbx9/5/1
150×9/4/2

Close-Grip Pulldown
120lbx12/3
120×12/3

Reverse-Grip Pulldown
150lbx10/5
150×9/5/1

DB Pullovers
25×10/5
25×9/4/2

Circuit:
Weighted Hyperextentions 10×12 | 10×12
Reverse Crunch 15 | 12
Decline Crunch 12 | 12
30/07/2008 @8.20pm
Legs and Calves
Warm Up:

• 4 mins treadmill
• Hyperextention BW x 10
• Leg extentions 50×15 twice
• Squats 30×15 | 30x 12

Man I hate training legs at night, but extra couple days at work has closed off any other times.

Leg Press
60×10/5
60×12/3 *def increase weight next time

Hack Squat
45×8/5/2
45×8/5

Leg Curl
50×10/5
50×8/4/3

Smith Squat… didn’t happen so instead…
Leg Extentions
80×10/5
80×8/4/3

Standing Calf Raise
150×16+
160×15+

So tired, I’ll smash those leg scores next week in a morning workout. It’s gonna suck when I go back to uni and have to train at all different times again

After having a week of ‘active rest’ I’ve jumped back in with ‘high reps to hugeness’ I found in a Marc Lobiner article. Looked a  lot different to what I have been doing. It basicly just involves rest-pause training on each set til you reach 15 reps. Man am I sore. (note: most weights are in kg)
Chest

Incline Bench Press
40 x 13/2
40 x 9/4/2

Bench Press
40 x 11/4
40 x 10/5

Decline DB Flyes
10 x 15
12.5 x 15

Incline DB Flyes
12.5 x 11/4

Cable Crossovers
50lbs x 15
60lbs x 10/5
Shoulders

BB Military Press
30 x 10/4
30 x 7/2
*my shoulders were in a world of pain, good pain, I think I’ll wither lower the weight or do them on the smith in future

Seated Lateral Raise
10 x 12/3
10 x 11/4

Alternate Front Raise
7.5 x 8/5/2

Reverse Flye
10 x 15
* i was gonna do 2 sets but they were burning like crazy after just that one set

And that’s it. Tomorrow -> back and abs.

Hi all,

Not sure if anyone reads this but in case they do your in for a treat. First an update:

- decided my ideal look is the Steve Reeve’s look. started training full body 3 times a week like he did

- workouts really doing me in but I’m enjoying them a lot

- exams are on at the moment… study study… all over in 2 weeks

- and for those who read my first post, I go over it and now I’m actually seeing a girl too :O

Ok, so I’m always looking for quick easy meals that require next to no effort to make. I have come up with a few meals that I though I’d share with you guys. I live with Mum and Dad so a lot of the time its just raiding whatever we have in the fridge. Todays installment will be the mad shakes I’ve come across. I’ve made some pretty bad ones, but I wrote down the good ones for a moment like this.

The basic formula for making your own is:

- 1 - 2 part fruit
- 2 - 3 parts protein source
- 1 part other carb source
- seasoning

Just put it all in the blender and away you go here they are: (p.s. started adding cottage cheese, gives it a really nice creamy taste and all that awesome casein protein)

Watermelon/Apple delight

1.       1/3 quarter (1/12 of whole) watermelon

2.       1 apple

3.       Cinnamon

4.       ½ cup oats

5.       Ginger

6.       2 eggs

7.       1 scoop protein power

8.       ½ cup apple juice

Peanut butter/Choc cookie

1.       1 cup milk

2.       1 cup oats

3.       2 scoops chocolate variation protein powder

4.       2 to 3 tablespoons of peanut butter

Note: can also be eaten unblended for breaky or as a pre workout meal.

Pineapple Pickup

1.       1/3 whole pineapple

2.       1 apple

3.       ½ cup oats

4.       Ginger

5.       3 egg whites

6.       1 scoop protein power

7.       ½ cup apple juice

8.       Handful of ice cubes

Banana Blitz

1.       2 bananas

2.       ¼ cup All Bran

3.       2 whole eggs

4.       1 scoop of protein powder (vanilla)

5.       Mixed spices

6.       Cinnamon

7.       Water

THE Super Shake

1.       ½ cup mixed berries

2.       ½ cup Cottage cheese

3.       1 apple

4.       1 scoop protein powder

5.       1 or 2 whole eggs

6.       Water

7.       Optional: ½ cup oats

I’m gonna try and avoid whinging this time cos i’m not really like that. It just seems to come out on here.

It coming to the end of the university semester (4 weeks left of classes, 3 weeks of exams) and the assignments are piling on. Still I like a good challange and it’s forcing me to talk to some people in my classes to make study groups. Nice to make those connections for the last 2.5 years of my course.

I can’t wait to hit holidays because I really wanna jump back on training 5 days a week. The usual 5 day split of arms, chest, back, legs, shoulders on seperate days and some abs and calves added as needed. I’ve seen one’s where people have split quads and hams up, but Tom Platz says it’s best to keep them together so I think I’ll go with his advice
I’ve also seen some where people split middle back, lower back and lats onto different days, but I enjoy the feeling of pumping my whole back up to stretch out the back of my singlet/shirt.

So your probably wondering where on earth I’m going with this

My query is, when I’m training during the semester I can only afford time for 4 gym visits per week. I like to keep the sets in the 18 - 25 range, any more and my focus is gone and the extra sets are pointless.
So i tend to split up my body in 2 general ways:

Chest/Shoulders, Back(/Traps), Legs, Arms
My shoulders and arms love this, but i find my chest suffers because I can only really hit it with 3 exercises, I like to do 2 presses, maybe dips, pullovers and flyes, my chest loves volume. Also a full 7 days to rest my shoulders gives them plenty of time to recover. And of course my arms love getting a whole day for themselves.

Chest/Abs, Back/Tri’s, Legs, Shoulders/Bi’s
Now this is great for the big muscles, but my arm’s really suffer. For instance by the time I’ve blasted back with deadlifts, bent-over rows, pull ups and the like i’m really taxed for triceps and my tricep workout often suffers because my focus and intensity had worn off. The shoulders and bi’s mix is a little better but once again it’s at the end of the week and sometimes my mind is on seeing friends that weekend or study that afternoon rather then on the biceps

So there is my current ponder, I want to make the ultimate 4 day split. I was wondering if anyone had any other crazy ideas on spliting up the body parts over 4 days. I’d love to hear them.

Oh and I almost forgot, yes I do eat lots, 6 or 7 meals a day so I am getting enough energy from food. Anyway, hope that wasn’t too whingy, I’m just curious what else is others out there are using.

There was a thing on the news tonight about Vit A and E and beta somethingarather. Apparently a look at a few studies has found all these antioxidants can shorten your life ie. increase your changes of dying earlier.

Vit A was the highest at a 16% increase in dying and Vit E the lowest at 4%.

But here’s the catch, as the news is always so fricken bias, they didn’t say how much is bad for you. They said it’s fine to get it in food or a multi-vitamin, but not to take "too much" in pill form. The question is, how much is too much ey? I take 1000 IU on my off days in 2 doses as prescribed on the container and about 500IU from my multis and joint packs on my on days.

Silly late night news, just like to spread rumours.

Since taking the commitment to take bodybuilding seriously this year, I have noticed one major change… my social life has gone to the shit house. Suddenly you spend a whole lot more time preparing food and thinking about when you are going to eat. A simple going out for coffee or a movie with friends could mean missing one or even 2 meals. And lets not even start on the repercussions of going out on the weekend. So the social part of your life slowly fades and your left talking to Mum and Dad about everything haha

This is all combined with moving house and gyms as well in January. Anyway so with the social life not looking anything like it used to you suddenly realise that the girls have sorta disappeared as well, and whats worse, because your busy with Uni, eating, training, sleeping, working and studying you have no time or resources to meet and/or find new girls. And whats more, for me personally I ahve become more picky with girls, I want one that can share the same passion with training and living healthy as me. I’m quite repulsed by girls that spend 2 nights out in a row with no sleep, scoffing down junk food and party treats with no respect for their bodies. And at my age of 20 in Melbourne, 80% of the girls seem to be like that.

I’m sure I’m not the only bloke out there who has this problem. But where do you meet nice girls? Where do you meet girls who look after themselves? My gym is filled with meatheads (but nice ones ) and not many girls. And where o where do I find the time to meet them?