Dannys Mass construction before first show next year

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danny187

danny187

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I have decided to start a Journal as I think it is time I started recording sessions etc.


A little bit about me I started training October 8th 2008, I since then have fell in love with training and everything about it and also went on to qualify as a PT.


I want to compete and plan on doing LEEDS 2012 Classic class


My plan is now to follow a training program, a well devised diet and add in cardio not really done that either.


I have spasm in left quad / hip due to scar tissue, old injury and poor bio mechanics, now I am not gonna make excuse and need be consistent week in week out with legs, also seeing a sport therapist for shin splint type pains in forearms, in quads and calves and will also get deep tissue soon when I can afford it.


Stats


Age - 28


Height - 5 foot 9


Weight - 93kg roughly in morning


Training history - 2 and half years


BF % - unknown guessing around 18% judging on pics


Main focus - legs, calves, arms and back


But main goal is to be consistent and get the basics right


October 2008


istweekoctober9th2008.jpg
 
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Very good base to work from bud ,I odn't think you are 18% ,fukin hope not anyhow or I'm fucked. Legs have good shape but as you say yeh need briinging up ,nice and thick on top.


I wanted to enter my 1st comp next yr but I'm moving away so nogo now ,few other guys on here getting ready 2 compete or enter there 1st comp. so best of luck with this bud & fair play for putting up pix ,all the best!
 
Cheers mate, any thanks for the comments
 
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Just saw your starting pic ,didn't notice 1st time ,really well done mate ,huge change ,great dedication!
 
So Back day on one meal and after a weekend of carnage


Deadlifts - first time in over 12 weeks


70kg x 12


110kg x 8


150kg x 6


180kg x 5 (PB)


200kg x 2 (PB)


BOR


110kg x 15 (A)


140kg x 10 (B)


Low row one arm hammer strength


50kg each side x 15 (A)


60kg each side x 14 (A)


Hammer grip pulldown


95kg x 10 (B)


85kg x 10 (B)


DB shrugs


35kg x 15 x 2 sets (A)
 
200k dead after a 12week layoff of them is ace mate and your rowing is fukin strong ,good lifts bud! now get the grub in!
 
Ethan8 said:
200k dead after a 12week layoff of them is ace mate and your rowing is fukin strong ,good lifts bud! now get the grub in!
Click to expand...


I have done deads about 14 times in whole training life LOL, but want them in now for consistency
 
Bazooka Mon - Fri is roughly this, have to adjust according to acid reflux which I control without meds now, had stomach ulcer etc, flares up a lot


Upon waking - 10g glutamine, 5 g bcaa if I rememeber


715am - 150 / 200g oats, 70g whey, 600ml water, 1 or 2 TBL of EVO, banana all blended,reflex nexgen, AOC, 3 fish oil, celrery extract, saw plametto


915 am - at work so no food at present, but 10 - 15 bcaa caps, apple maybe


1030 am - 150g cooked weight chciken, 100g wholewheat pasta, 1 or 2 TBL evo, 2 tbl napalona sauce, maybe green veg if not full


1pm - same as above, nexgen, AOC, fish oil


330pm - 100g oats / Buckwheat, 60g protein powder, 10g PB or evo


5pm - 3 -5 oats cakes, 40g isolate, apple pre workout


515pm BCAA


Intra workout - 30g BCAA


post workout - 80g dextrose, 50g isolate at the moment, 10g leucine


PPWO - 250g mince / steak, jacket spud / vegs / peppers, mushrooms, broccoli, maybe avocado, pineapple


Pre bed - 60 g milk protiein which is gash or 250g Quark / 20g whey, 2 toast or 30g oats


Zinc matrix and water pre bed, 10g glutamnine


Fruit like apples, blueberries, kiwi, bananas added in whenever depending on what I have in fridge etc


Vegs changes, favs are peppers, green beans, tomatos (be careful as acidic fo me)
 
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