Surfers Diary

[surferph34]

New Years Resolution, Need to log my progress!

STATS




Which looks like:





CURRENT ROUTINE


All exercises are carried out with strict form, 1 minute breaks for the first two sets and a 1 minute 30 seconds for the third set.

It takes roughly 50 minutes to an hour depending on which day.

You will find that the muscle groups overlap throughout the entire routine, which provides a warm up for the next muscle group to be used apart from the very first exercise of the day which has its own warm up set in brackets ( ).

Day 1: Chest, Triceps & Calves

Chest:
• Seated Bench Press: 3 sets - 8 reps (30) (30/30/35)
• Dumbbell Incline Bench Press: 3 sets - 8 reps (20/26/26)
• Flat Dumbell Bench Press: 3 sets - 8 reps (26/26/26)

Triceps:
• Skull Crushers: 3 sets - 8 reps (20/25/25)
• Cable Push-downs: 3 sets - 8 reps (30/35/35)
• Dips: 3 sets – 10 reps (no weight)

Calves:
• Standing 45° Calf Raises: 3 sets - 10 reps (60/60/60)
• Seated Calf Raises: 3 sets - 10 reps (40/40/40)


Day 2: Legs, Shoulders & Traps

Legs:
• Leg Press: 3 sets - 8 reps (100) (110/120/130)
• Leg Curls: 3 sets - 8 reps (65/60/70)
• Leg Extension: 3 sets – 8 reps (65/70/70)

Shoulders:
• Seated Dumbbell Press: 3 sets - 8 reps (20/20/26)
• Standing SLat Dbell Raises: 3 sets - 8 reps (10/12.5/12.5)
• Standing Front Bbelll raises: 3 sets - 8 reps (20/20/20)
• DBell Seated Rear Lateral Raise: 3 sets - 8 reps (12.5/12.5/12.5)

Traps:
• Dumbbell Shrugs: 3 sets - 8 reps (26/26/26)
• Upright rows: 3 Sets – 8 reps (25/30/30)


Day 3: Back, Biceps & Abs

Back:
• Seated rows: 3 Sets – 8 Reps (65) (70/70/75)
• Lat Pull-downs: 3 sets - 8 reps (50/55/60)
• Dumbbell Rows: 3 sets - 8 reps (26/26/26)
• Pullovers: 3 sets - 8 reps (40/45/45)

Biceps:
• Dumbbell Curls: 3 sets - 8 reps (12.5)
• Hammer Curls: 3 sets – 8 reps (12.5)
• Straight Bar Curls: 3 sets - 8 reps (25)

Abs:
• Inclined Crunches: 3 sets - 10 reps (6kg ball)
• Machine Crunch’s: 3 sets - 10 reps (40/45/50)

Its a one day off one day on split.

MY DIET

My Bulking Diet



My Cutting Diet



*I only take the Mid Morning Protein Shake on after training, therefor only on training days.

Currently Bulking hence the extra big of fat Im carrying, but I dont mind as I get lean relatively easy.

Ask plenty of questions if you have any as I dont want to forget about this!!

Surfer

[surferph34]

Error

[surferph34]

Im sore today especially around the chest area.

Did'nt really see that coming even though I should have expected it because of the Christmas Break. Not normal sore either, but sore to touch. But I will soon be over that and back into the swing of things.

Trained today again and was a good leg and shoulder workout. Jelly legs as usual but I prefer to feel that walking out of the Gym, Its a bit of a personal tell tail that all has gone well.

I have retained most of my strength despite the short break and shoulder workout was focused and energetic. Might be the fact that my brothers edging me on. Its good to have the training partner but its taking half an hour more in the gym out of my day.

Im going to have to get some strap gloves as the 26kg dumbells that I shrug slowly pull my hands open, I have small hands and can barely get my hands aroung the handles, then again they are thicker than the other weights in the gym but their are no alternatives at this weight. On a positive it was good to see the pump on my traps again. I get great pumps on my traps and leave my traps excercises until last so that I can check them out when changing. Looks good... how vain am I!

Diets back on track but I really need to get my finances sorted to maitain this meat feast.

Carbs are easy to come by but Im running out of ON Whey and gonna need some soon.

I think despite the little extra fat that Im carrying at the moment Im gonna continue to Bulk and leave the ECA stack for now.

Im going to draw up a plan for the year detailing my cutting and bulking windows to keep me focused on how and when things will happen this year.

So keep on at me so I dont forget!

Rest day tomorrow but I ma pick up my rest days and use them as cardio days to see if I can maybe skim a little off without consuming to much out of myself to reduce the anabolic state.

Back in on Friday.

[surferph34]

OKay I have edited my first post to include my cutting and bulking diet.

[surferph34]

Traps are sore from Wednesday, no leg pain at all. Chest is STILL a little sore, Im sure I will be fine By Sunday though. Im starting to think I went a little wide on my dumbell flies. I often get prolonged pain when I go too wide. Will have to be careful on Sunday.

Friday, so thats Back and Biceps day. No brother with me today. I suppose its only a matter of time until his new years resolution wore off so I dont mind, he is my brother after all. So my Fiancee went with me instead and she hit the Cardio machines while I did my training session. She's good to go with as she leaves me be untill Im finished, which is the way I prefer it in the gym.

Okay so training went well. Back feeling as strong as ever and had positive failure right where I should have on all my sets of excercise's.

Biceps were good too, with a good pump after I finished my hammer curls.
My Gym does'nt have a 'bent barbell' ( I can't remember what you call it! at the minute but it will come to me) so I have to use a straight bar and open my hands at the end, but it works fine. Again a good workout session for the biceps.

I opted not to do my Abdominal exercises today becase I want to read up more on a theory that I encountered somewhere. That being that when you do abdominal excercise's you work your obliques too and therefore careate a scenarios where you would create a barrel shape rather than a V that I would prefer. and at my height I could not get away with it as to the same extend maybe someone taller might.

I actually read that you do not need to do your abs at all as they are interlinked with pretty much every other excercise you perfrom and are therefor being worked out constantly. But I would have normally worked them out as I considered them to e a muscle group like every other and consequently need training. Butthis barrel suggestion makes me think a little differently.

Any imput on this would be appreciated and sources if you have them.


I have also decided to drop the lower back extensions for now and replace them for overhead pulldowns (as it incorporates and isolates my abs) to work my upper back out a little extra.

Any edits I make to my routine I will alter as I go along in my original post.

I recieved my free Reflex Choco-mint MRP even though I ordered Strawberry. It makes a nice think milkshake but the Chocomint is not the best flavour and I found myself chuggin the remains down rther than enjoying it. You would not want the box of 20 as I feel you would be sick of them by the end.

All in all another good day.

[surferph34]

Good to be back in the swing of things after the Christmas break.

Chest had just about fully recovered today, which is a good thing, it being chest day again. Should Imagine that all will be fine in the morning, slight pain but nothing OTT.

Gym went well today, a little busier than the rest of the week but still the weights were free mostly and did'nt have to que for anything.

Good strength all round and am really enjoying the new tricep excercise, which I changed from dumbell kickbacks to close grip barbell press, which I decided last minute to CHANGE once again to Skull Crushers, but Im glad I did as I enjoyed and felt its benefits.

I have been doing quite a bit of discussion lately over my first cycle and deciding on a dose which I am comfortable with. It has been good discussion with some Vets and some interesting research papers so I would say I am closer than ever to deciding, either way it starts February 6th (or January 30th) depending on my situation at closer to the time.

Diets good but need to order some Whey.

Buy some straps too.

There must be a special offer out there somewhere?

[surferph34]

Monday: Rest Day

Weekly Weigh in:

151.2lbs

[surferph34]

Wednesday's training quickly sapped me of my energy and I could have fell asleep in the Steam room after. The Gym was packed and it was so warm. Im thinking I will have to try and get in earlier before it fills up.

Despite that all went well and their was no drop in weight or in reps.

Its Thursday now and their is no pain anywhere. I prefer to have a little but Im not feeling any. I feel Im going to have to start reconsidering upping my weight on some excercises to see how my body copes. Although at the minute I feel its fine, but it will be experimental anyway.

Still thinking about my cycle and running it at 350mg a week but will give this some more thought. One things for sure Im looking to cutting, I hate feeling this heavy. It does nothing for the ego.

[surferph34]

Nice and early into the Gym this morning so it was pretty much empty apart from my Fiancee and me.

Lacked a little focus today. (Dont know why either)

Im gonna try upping my weight for a week to see how I get on. I think Im ready for another progression. I have retained pretty much all mystrength from before Christmas and Im back into the swing of things, so now feels right.

I have decided to run my first cycle at 250mg every 5 days (350mg a week).

Im thinking there is no need to jump in at 500mg when a lesser dose will still produce gains. What I was worried about is, an initial dose of 500mg meaning that in future I would have to increase it to say 750mg or 1000mg earlier than if I started at 350mg. I will see gains, thats for sure, and I have nothing but time ahead of me for more cycles.

Either way my second cycle will probably be 500mg.

Im excited and nervous, but I am prepared.

I have my order ready to go on the Protein and some straps, I just need to transfer some money into my paypal account and were off.

Back in the gym again tomorrow as I was unable to get on Thursday (its now Friday and I trained today) so the schedule dictates that I train again tomorrow.

Im lookin forward to it...

[TRAZ]

Pretty exciting...Good luck!

[surferph34]

Originally Posted by TRAZ

Pretty exciting...Good luck!

Thanks Bro.

Im looking forward to it more than ever now. Don't know what to expect other than what I have read, but its not too far off now!

Surfer

[surferph34]

Trained Yesterday, Chest, Triceps and Claves.

Worked out like this:

Day 1: Chest, Triceps & Calves

Chest:
• Seated Bench Press: 3 sets - 8 reps (30)(30/30/35)
• Flat Dumbbell Flys: 3 sets - 8 reps (12.5/12.5/12.5)
• Flat Dumbell Bench Press: 3 sets - 8 reps (20/26/26)
Triceps:
• Skull Crushers: 3 sets - 8 reps (20/25/25)
• Cable Push-downs: 3 sets - 8 reps (30/35/35)
• Dips: 3 sets – 10 reps (no weight)
Calves:
• Standing 45° Calf Raises: 3 sets - 10 reps (60/60/60)
• Seated Calf Raises: 3 sets - 10 reps (40/40/40)



Suprisingly I coped well with the slight increase in weight. Failing on the eight... Struggling on the 7th. Crazy pump on my calves even if it was shortlived.

Good "DOMS" today.

Diets as clean as a whistle.

Had two Guiness last night when I was out.

Im a good boy.

[vassille]

Surf,
keep it up bro and BTW, did I see that right you eat raw eggs?

[surferph34]

Originally Posted by vassille

Surf,
keep it up bro and BTW, did I see that right you eat raw eggs?

Thanks mate. Ah No. Definately not. I would be blowing chunks!

They are Scrambled in the morning, I actually have 6 now. I'll change that.

ITs a bit repetitive but I dont mind.

Surfer

[surferph34]

Weekly Weigh In: 150.6lbs (Christmas Turkey is coming off... slowly)

I have a Body fat monitor laying about also SO i will run with it for the next few weeks and maybe even during my cycle, despite their inaccuracies.

I weigh myself twenty minutes after I wake on a Monday morning and then Take the BFM reading straight after. I read that this is the best time of day to get most accurate results.

Just done it...

BFM: 21.6%

I dont like this gadget.....

Surfer

Edit: 1 hour later because I could'nt accept the first result...

BFM: 17.6

WTF?

[surferph34]

Okay so last night worked out like this, failing on the 8th once again.

Legs:
• Leg Press: 3 sets - 8 reps (100)(110/120/120)
• Leg Curls: 3 sets - 8 reps (65/60/70)
• Leg Extension: 3 sets – 8 reps (65/70/70)

Shoulders:
• Seated Dumbbell Press: 3 sets - 8 reps (20/20/20)
• Standing SLat Dbell Raises: 3 sets - 8 reps (10/12.5/12.5)
• Standing Front Bbelll raises: 3 sets - 8 reps (20/20/20)

Traps:
• Dumbbell Shrugs: 3 sets - 8 reps (26/26/26)
• Upright rows: 3 Sets – 8 reps (25/30/30)

Struggled to grip the damn DB again. Im looking forward to my straps. No pumps on Traps, Not happy about that. Im sure its all down to the fact that I am having to drop the DB sooner than I would like.

Diet was good. No flaws.

Surfer

[surferph34]

Last night broke down like this:

Day 3: Back, Biceps & Abs

Back:
• Seated rows: 3 Sets – 8 Reps (65) (70/70/75)
• Lat Pull-downs: 3 sets - 8 reps (50/55/60)
• Dumbbell Rows: 3 sets - 8 reps (26/26/26)
• Pullovers: 3 sets - 8 reps (40/45/45)

Biceps:
• Dumbbell Curls: 3 sets - 8 reps (12.5)
• Hammer Curls: 3 sets – 8 reps (12.5)
• Straight Bar Curls: 3 sets - 8 reps (25)

Abs:
• Inclined Crunches: 3 sets - 10 reps (6kg ball)
• Machine Crunch’s: 3 sets - 10 reps (40/45/50)

All weights in KG.

Really tired arms after the hammer curls last night. Slight Pain in my left elbow, probably nothing serious developing but I will note it here anyway.

Not long left on my membership in the gym. Im looking forward to changing gyms, despite training in my gym for years I think it would be good to have a change of scenary. Keep me focused on things if nothing else.

Diets flawless.

Alls good.