Michael’s BodyBlog

Today was a great day:

Food was as follows:

1 powerfull and 3 xpand caplets + 30mins later, 1 serving of dymatize elite oats n more (34g protein - 29g carbs)

1 blueberry muffin -

3 xpand caplets + 30 mins, 1/2 serve of super mega gainer (25g protein - 125g carbs)

1 chicken cheese and avocado foccacia (~20g protein -25g carbs) & 1 apple juice

Pre-training: 30 mins before-4xpand & 2 powerfull caplets. Directly before 1 animal nitro pack

Post-training: 1 animal nitro pack & 1/2 serving of dymatize super mega gainer.

Dinner: 1 300g piece of scotch fillet steak with salad and 4 slices of bread.

Now before i go to bed ill have a powerfull caplet and a full serving of a gainer shake (250g carbs and 50g protein) and im going to need it coz tonights training session was damn unbelievable.

First time doing deadlifts, i killed myself lol, but man they are damn good.

Deadlifts - 10×40kg-10×70kg-10×90kg-10×90kg

Bent over rows - 10×40kg-10×60kg-10×60kg-9×60kg

Chinups - 10xbodyweight-8xbodyweight-8×20kgsupport-8×3
0kgsupport (support means that theyre assisted)

Lat pulldown behind neck - 3setsx10repsx50kg

t-bar row (narrow grip) - 3setsx10reps-40kg,60kg,50kg’

and that was all, and damn, was i pumped…looked in the mirror in the change room and was smiling from one ear to the ear.

Gains gains gains, thats wat its all about…and deads deads deads, theyre the ultimate pump-maker and mass-builder.

Btw, i weighed myself today at the gym before my workout. I was 75.45 i was like huh ? nearly 1.5kg in one day, but then i realised that it was late in the afternoon and the inital 74.15 reading was early in the morning. So gotta check next monday when i workout in the morning.

My chest and anterior delts are sore today as well, and believe it or not, although its only 4hrs after training, i can already feel my back getting sore which is a good thing. That means that mass will be built overnight. One of the most exciting things is waking up the next morning and seeing new muscle, or feeling sore, coz u know that if u eat the right amounts of protein and get good nutrition, that muscle is coming the next few nights while ur asleep

Cheers guys, thats day 2 of my plan.

Hey there guys, heres my new blog for my first two weeks of bulking up…ill post one everyday for the first two weeks and then just once a week so u can keep track with my training and eating Thanks for making the effort to read and please drop a comment

Today started wildly, waking up an hour late lol, having a quick (but big) breakfast…oats+berry yoghurt+1/2 serving of protein(63g carbs and 20g protein just for the shake). Had 4 xpand caplets 30 mins after). Throughout my day at uni i didnt have much time to eat…so i took off half a lecture (priorities lol) to go have some tuna and bread (1-95g and 1-170g tins of tuna and 5 slices of wholegrain bread)…i also had 1 "powerfull" capsule 30 mins before. 4 hours before my training session i had a full serving of a shake (125g carbs + 40g protein). This is prob what gave me heaps of strength in the gym. 30 mins before my training i had 4 xpand caplets and 2 powerfull caplets. Right before my session i had some animal nitro…and after i had animal nitro again…didnt have a shake so i could have a double serving at night time before bed. Animal nitro prob gave me recovery potential after though. ummm….i did a bad thing…already…i had some maccas (just a cheeseburger fries and coke) but i plan to smash that off. I was hungry and my friend wanted some so i couldnt resist lol. Tonight i plan to have some oats and a tub of yoghurt bout 2 hrs before bed and 1 hour before bed ill take 2 xpand caplets and a powerfull caplet and 30 mins before bed ill have my double serving shake…and fall asleep at around 11. hopefully i gain some mass…im hoping to get up to 75-75.5 kg this week…i weighed in today @ 8.15am @ 74.15kg so ill check it out next monday and see what happened.

As for training…i hit the pecs today.

Drops sets flat smith machine bench - 40kgx10-60kgx10-80kgx5-80kgx4,60kgx5,40kgx5-
70kgx5,60kgx5,50kgx5

Incline smith machine press - 40kgx15-60kgx5-50×5,40kg-10

Dips - medium grip 4×10reps bodyweight only

Chest press (machine) - 71kgx10-64kgx8-64×10kg,50kgx8,36kgx10-64kgx8
,45×10kg

Pec Dec - 80kg(5single-3 half half full) 100kg(5single- 3 half half full) 100kg(5 single - 1 half half full) 80kg(5 single 3 half half fulls) When i did these i did (or tried) a set of 10 decline pushups in between each set. The reps i got to were as follows, respectively…10,8,8,7

Had a massive pump…was freaking out lol…oh well…its probably all mental…but cant wait to see the results in a few weeks

Cheers guys thanks for reading, drop us a comment if ur bothered

I know 1 thing im never doing again, training abs, obliques and lower back in the same session. Its the next day now and everytime i laugh, cough or get up from a chair, i feel pain lol. Quite sad, but at least i know that my workout worked well. Have dropped quite a bit of weight and a lot of it was probably water but staying focused now and maintaining what ive got until i start uni again in march so i can really hit it hard and train like a freak to get back up and bigger for 2008. I didnt even bother trying to cut up this summer coz i wasn’t happy with the size i was. I was lacking in deltoids traps and abs so i thought ill just maintain for now and bulk up when i get back to uni and can plan a proper routine where ill stick to my training days, stick to the different times i eat and the times i take my supplements coz when im in routine is the only time i can get everything right and achieve optimum results. Im off Have great holidays and Happy New Year

For some reason, in the last two weeks, whenever I train back, my lats haven’t been hurting. This is a real problem since i really wanted to widen them out. And its not like im not doing all the right things. My nutrition is good, im currently on a weight gain protein, and my workouts are just fine. Im mixing every weeks workouts up for variation. Yesterday’s workout i started with close-grip pulldowns and hit about 80kg for 7-8 reps for 4 sets. Then i grabbed a bar and did 10-12 bent over barbell rows and super setted that with 8-10 reps of 35kg dumbell bent over rows. I did 3 sets of this superset. And the last one grabbed the seated row machine for 10-12 reps of 40kg, which is a bit more than half of my max on that. I then went to this hammer-strength iso-lateral row machine and did enough weight to get me 8-10 solid reps, did this for about 4-5 sets incorporating a few rows @ 40kg straight after. I also jumped on to a vertical traction machine where u set the weight and pull the machine’s arms down for 3 sets. The result ?! well its now the next morning and im not sore, at all!! I know I’m doing something wrong, so someone please help me and i will be greatful to u for all time. I really wanna widen this back up, its one of my dreams to have a wide v-taper. Thanks for listening

Today i broke my record on the bench by far, i think it was coz i was well rested and due to the new supplements im using. The endorush works so well, just after the workout got a few gastro pains, but of acceptable degree. I pumped out 100kg on the bench for 6, 6, 5, then i bumped down to 90 and got out another 8. Then continued with my chest routine. I got a great feeling and rush from the workout, i felt like i was unstoppable lol. Looked good in the mirror, but if only it could stay that way forever, getting some good gains though, i measured myself since last monday and i weighed in at 76.5kg, which is a 2.4kg increase in just one week, looks like all the massive eating and bloating was worth it. Now im just going to try and maintain that increase for the next few weeks. Anyway, thanks for stoppin by, drop us a line, train hard and take care…Michael

Looks like all my eating and hard training is goin to use. I’ve put 1.9 kg on this week, which is really good, just gonna keep goin for the next few weeks, we’ll see how it goes. Dropped in an extra training session this week, so that gave me a boost. Currently waiting for Monday, favourite day (chest and triceps) cant wait to get back in the gym and smash out some iron. Check out my progress pics, i put one of a lat spread today, looks like ive put a tiny bit on but maybe thats just coz im trying to be optimistic, any comments appreciated, i need 3rd person critical analysis, thanks Michael :)

The last few days i got some advice from a cool friend whos gone out of her way and helped me abit (ivy78). So now i need to start eating heaps more, and taking down more protein. Ive been trying to eat heaps for the last 3 days and my stomach is completely hating me. I take 2 servings of protein/carb powder a day plus one after my training sesh. There was a point today where i was sitting in class learning about the healing process of a peptic ulcer and i felt like throwing up, not coz of the peptic ulcer but because my stomach felt like exploding. I hope my body will start to get used to it. Also i think coz i took some bsn endorush before my workout in the morning without eating (only a protein shake) my stomach just felt like crap for the whole day and during half of my workout. Oh well, lesson learnt, eat before taking endorush, still, i had a great session today lifting much heavier than usual….good old endorush it works a dream

Ok, ive been training hard for a few weeks now, seeing a few changes here and there. Today i was supposed to do my chest but had some uni assignments to do so didnt wake up early enough and as punishment, im forcing myself outta bed tomorrow at 5am to catch up before my 9am start at uni. Im going to trial a new drink, bsn endorush, ive heard its great and i just wanna see if it’ll help me with my workouts since im always pooped out after the first few sets. Before bed tonight ill take my triandrobol and supermass to give me a power boost for tomorrow morning. Since i wont have eaten before taking the endorush, i think 1/2 a bottle will really work. Lets see how the next 8 weeks of training will go, ive got pics in my gallery that i took last night, so check them out and ill show some more in 2 weeks time. Thanks guys, Mike

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