jacko89
Competitor
- Joined
- Jan 27, 2011
- Messages
- 7,015
- Reaction score
- 3,508
Right time to start a new journal. I've been floating around for too long now messing with this training and that diet blah blah. Finally decided what i will be doing. GROWING!! Obviously....
After speaking with @Greyphantom we have come up with a program that will focus on getting my squat and dead weights right up over the next few months so that i can hit my legs hard for a proper growth phase before it's time to prep next year. The program is the VERY basics of MADCOW with my own added touch of a BB style HIT program after.
Diet as of yesterday is high pro/carbs and very very low fat. It's what has been working for me this off season and has kept me lean(leaner than ever off season), although saying that my carbs have jumped right up this week.
Meal 1: 2 scoops whey, 2 eggs, 100g's oats
Meal 2: 150g chicken, 225g basmati rice(cooked)
Meal 3: Same
Meal 4: 2 scoops whey, 100g's oats
Meal 5: 2 scoops whey, 100g's oats
Meal 6: PWO 2 scoops whey, 100g's cereal TRAINING DAYS ONLY
meal 7: 4 eggs, 75g chicken
Works out to be around 345g pro, 371g carbs, 30g fat. Yesterday was the first day on it and this morning i was up .8lb hahahaha.
Training will be:
Monday. Heavy day
Squats - 5x5 all working up in weight
Cable Flyes - 8sets
DB Flyes - 8sets
Tricep Pressdowns- 4 sets
Wednesday. Light day
Squats - 4x5
Deads - 4x5
Pull ups - 8sets
DB Curls - 4sets
Friday. Heavy day
Squats - 4x5, 1x3, 1x8
Bent over row - 4x5, 1x3, 1x8
Shoulder press - 4x5
Lat raises - 8sets???
This strength phase will probably last 8-12 weeks and in that time i hope to get my squat and dead weight over 200kg. I've just got to iron out some head issues that i get at heavier weights.
Currently running nothing but plan on doing so in 6 weeks time if all goes well with the strength gains. I have however been experimenting with yohimbine and DMAA pre-w/o.
This time my journal will be slightly different in that i will be tracking my girlfriends progress in it too. The goal for her is bikini class. There is no set date we are just going to get her to where we think she is ready and then fit her in a show if she's mentally ready. If not, there is no rush, we will wait until next year.
She has been pretty strict with food over the last 12weeks'ish as it is but yesterday went proper strict and with more food
The training she will be following is the daily crossfit WOD. Found here Welcome to CrossFit: Forging Elite Fitness . We came back from Portugal last week, for which she lost 10lbs in 4 weeks prior.
Lauren works shifts so her meals might shift around sometimes or there will be an extra shake and nuts added in, see meal 2.
Diet as of yesterday for her is:
Meal 1: 1 scoop whey, 30g's cashews OR 4 eggs whites, 2 yolks
Meal 2: 1scoop whey, 15g's cashews THIS IS OPTIONAL
Meal 3: 75g chicken OR 100g tuna, 68g's basmati rice (cooked), banana
Meal 4: same
Meal 5: 1 scoop whey, 30g's cashews
Meal 6: PWO 1scoop whey, 50g cereal
Meal 7: 4 eggs
We are hoping by having the journal on here we can get Lauren some helpful information from some of the other female competitors and even the guys for that matter.
Pics to follow
After speaking with @Greyphantom we have come up with a program that will focus on getting my squat and dead weights right up over the next few months so that i can hit my legs hard for a proper growth phase before it's time to prep next year. The program is the VERY basics of MADCOW with my own added touch of a BB style HIT program after.
Diet as of yesterday is high pro/carbs and very very low fat. It's what has been working for me this off season and has kept me lean(leaner than ever off season), although saying that my carbs have jumped right up this week.
Meal 1: 2 scoops whey, 2 eggs, 100g's oats
Meal 2: 150g chicken, 225g basmati rice(cooked)
Meal 3: Same
Meal 4: 2 scoops whey, 100g's oats
Meal 5: 2 scoops whey, 100g's oats
Meal 6: PWO 2 scoops whey, 100g's cereal TRAINING DAYS ONLY
meal 7: 4 eggs, 75g chicken
Works out to be around 345g pro, 371g carbs, 30g fat. Yesterday was the first day on it and this morning i was up .8lb hahahaha.
Training will be:
Monday. Heavy day
Squats - 5x5 all working up in weight
Cable Flyes - 8sets
DB Flyes - 8sets
Tricep Pressdowns- 4 sets
Wednesday. Light day
Squats - 4x5
Deads - 4x5
Pull ups - 8sets
DB Curls - 4sets
Friday. Heavy day
Squats - 4x5, 1x3, 1x8
Bent over row - 4x5, 1x3, 1x8
Shoulder press - 4x5
Lat raises - 8sets???
This strength phase will probably last 8-12 weeks and in that time i hope to get my squat and dead weight over 200kg. I've just got to iron out some head issues that i get at heavier weights.
Currently running nothing but plan on doing so in 6 weeks time if all goes well with the strength gains. I have however been experimenting with yohimbine and DMAA pre-w/o.
This time my journal will be slightly different in that i will be tracking my girlfriends progress in it too. The goal for her is bikini class. There is no set date we are just going to get her to where we think she is ready and then fit her in a show if she's mentally ready. If not, there is no rush, we will wait until next year.
She has been pretty strict with food over the last 12weeks'ish as it is but yesterday went proper strict and with more food
The training she will be following is the daily crossfit WOD. Found here Welcome to CrossFit: Forging Elite Fitness . We came back from Portugal last week, for which she lost 10lbs in 4 weeks prior.
Lauren works shifts so her meals might shift around sometimes or there will be an extra shake and nuts added in, see meal 2.
Diet as of yesterday for her is:
Meal 1: 1 scoop whey, 30g's cashews OR 4 eggs whites, 2 yolks
Meal 2: 1scoop whey, 15g's cashews THIS IS OPTIONAL
Meal 3: 75g chicken OR 100g tuna, 68g's basmati rice (cooked), banana
Meal 4: same
Meal 5: 1 scoop whey, 30g's cashews
Meal 6: PWO 1scoop whey, 50g cereal
Meal 7: 4 eggs
We are hoping by having the journal on here we can get Lauren some helpful information from some of the other female competitors and even the guys for that matter.
Pics to follow
