Crazycenter's long long road to competing!

[crazycenter]

Hi all,

After reading alot of the logs on this Forum and being inspired by a couple, i felt it was time to really get things rolling for myself.
Deep down i have always thought about competing but always said i dont have the will power to diet and train for it.
im hoping this log will give me the boost to achieve my goals.

I would love to be able to compete sometime in 2010, but it will all come down to my progress i guess.

Stats:

age - 27
height - 6ft
weight - 263lbs
bf% - roughly 20-25%(depnds on the online calculator i use)



diet:

just plan to eat clean for the start. am contemplating starting keto at some point, again depends on my progress.



training:

due to work etc, can only get to the gym twice a week at the moment so will split body in to :

1.chest, shoulders, triceps,
2.back, traps, biceps
3.legs, abs

will update soon, with first workout and starting out pics.


cheers all.

[crazycenter]

First day at the gym for 8 weeks.
have never train seriously for a sustained period of time, always find myself having a day off, which becomes a week off and the a month off, keep saying to myself, will start again tomorrow or next week.

reading TheTransformator and gman's logs made me decide i should start again and do things properly.

due to other commitments could only manage 30mins at the gym so skipped cardio, its a 20min walk to the gym anyway so didnt not do anything.

Chest, Shoulders, Triceps

Bench:
20 x bar
12 x 88
10 x 110
8 x 130

incline bench:
12 x 88
10 x 88
8 x 88

iso lateral Shoulder press:
12 x 30
10 x 35
8 x 40
6 x 50

lateral raises superset with rear lateral raises:
10 x 8
10 x 8
8 x 8

tricep pushdown:
12 x 30
10 x 35
8 x 40
20 x 30



feeling really good in myself for eating better and know i can lift a lot more just trying to get settled in first and then really start to push



My Goals:

Bodyfat - 8%
300lb bench
500lb squat
500lb+ dead

[crazycenter]

feeling sore from tuesday, but glad im back training.

Back, traps, biceps

Rowing machine - 3min moderate to fast pace to warmup.

Deadlifts -
8 x 132
6 x 176
4 x 220
2 x 264

Machine Rows:
10 x 77
8 x 121
6 x 121

Pulldowns:
12 x 77
10 x 99
8 x 121

DB Shrugs:
20 x 30
12 x 39
12 x 48

Cable curls:
12 x 22
10 x 27
8 x 33


Finished up with 15 mins on treadmill, high intensity.

feeling good after hardest workout i've had in a while.
glad ive taken first steps on my journey.
will post my before pic tomorrow. already starting to notice small changes.
will try and take a pic every monday to keep track of my progress.

[gman]

good job, keep going, and keep logging every day so you won't have any excuses...

Don't do what I do, that's the best advice I can give.

Although this time, I am doing it right.

[Shadow]

Give us a look at what you're eating, bro!

Glad to see you're getting back into the swing of things.

[crazycenter]

average day diet:

breakfast - bowl of porridge

snack -banana or pear

lunch - tuna sandwich(brown bread) or baked potato and mackerel

dinner - pasta, or steak and sweet potato

tinned fruit and juice for snack in evening.


know from past experiences that lots of calories dont work for me, i only have to think about food and i start putting on weight.

[Shadow]

Tons of calories man not work, but bro, that's not much protein at all.

[crazycenter]

will be picking up some protein powder this weekend so will add some shakes to the diet to help.

[Shadow]

That's a start, but you can add some whole food protein sources in there too, like some egg whites with breakfast.

[TheTransformator]

Good luck...

[crazycenter]

everything i have read says 1lb of weightloss a week is safe, but i have dropped from 263 to 250 in a week. Could that just be water weight?

[Shadow]

everything i have read says 1lb of weightloss a week is safe, but i have dropped from 263 to 250 in a week. Could that just be water weight?

What was your diet like before you went on the the current diet?

[crazycenter]

not good, lots of junk, lot of white bread, coke. Chocolate, etc

[Shadow]

Hmmm, yeah, that massive drop in weight is probably from water and some fat. Amazing things happen when you go from a completely crappy diet to a solid one...and keep at it.

[crazycenter]

been ages since ive been on here. had my hand stamped on playing rugby and then cut the pad of my thumb of on a broken bowl.

lost some time at the gym but was good enough to keep on with the diet.
this will be a big update of the last few workouts i have one plus a few pics.

hand and thumb after rugby and a broken dish.
http://i35.tinypic.com/2cz1sgj.jpg
http://i37.tinypic.com/n6zpt.jpg
http://i36.tinypic.com/iqjvc7.jpg

[Gerb]

dude, that is a fat hand, hope that heals up.

[crazycenter]

that was about 2 weeks ago, still got a lump and the thumb will take a good few weeks to heal yet.
grip has suffered a bit though.

[crazycenter]

starting pic - 5th september

http://i33.tinypic.com/35buiia.jpg

[Northman]

average day diet:

breakfast - bowl of porridge

snack -banana or pear

lunch - tuna sandwich(brown bread) or baked potato and mackerel

dinner - pasta, or steak and sweet potato

tinned fruit and juice for snack in evening.


know from past experiences that lots of calories dont work for me, i only have to think about food and i start putting on weight.


Why are you not on a regular bodybuilding diet?

[crazycenter]

just trying to cut all the shit out first, get used to bgoing to the gym regular and then i cant start making changes.

have made the mistake in the past of jumping in at the deep end and not being able to maintain what im was doing.

hopefully this way i can set a good base to work from.

[Shadow]

If you're going to go by that method, I would cut something not bodybuilder friendly every week and put in something better. That way eventually you're on a solid bodybuilding diet.

[crazycenter]

21/10/09 - chest/shoulders/triceps

bench
12 x 40kg
10 x 45
8 x 50
6 x 60

incline bench
10 x 30
8 x 35
6 x 37.5

incline DB flyes
10 x 10
8 x 12
6 x 12

standing OH press
12 x 20
10 x 25
8 x 27.5
6 x 30

rear lateral raise
10 x 8
8 x 10
6 x 10

upright row
10 x 20
8 x 30
6 x 35

tricep pushdowns
10 x 15
8 x 21
6 x 28.5
25 x 10

[crazycenter]

23/10/09 - back/traps/biceps

Deadlift
8x60
6x90
4x110
2x120

BB rows
10x50
8x60
6x65

Pulldowns
12x35
10x55
8x60

BB Shrugs
15x50
15x60
15x65

DB curls
12x10
10x10

Cable curls
12x10
10x15
8x21.5
20x7.5

[crazycenter]

27/10/09 - legs

leg exts
25x55

squats
8x60
6x100
4x110
2x120

leg press
12x100
10x140
8x170
6x200

leg exts
10x55
8x75
6x85

leg curl
10x55
8x75
6x85

leg press calf raises
3xfailure
25/35/45

[crazycenter]

29/10/09 - chest/shoulders/triceps

bench
12xbar
10x45
8x50
6x60
4x70

incline DB press
10x14
8x18
6x20

incline DB flyes
10x12
8x14
6x16

Overhead press
12x20
10x27.5


lateral raises
10x8
8x10

overhead exts
10x6
8x8
6x8

tricep pushdowns
12x15
10x21
8x28.5
25x15

[BreitRon]

Good luck man!

I hope you reach your goal

[crazycenter]

Good luck man!

I hope you reach your goal


cheers.

[crazycenter]

Why are you not on a regular bodybuilding diet?

been thinking about this all day and have come to the decision to start daves diet this monday coming.
see how i respond to it. will be working shifts so it is an ideal time to start as i take my meals to work with me anyway.



todays workout.

4/11/09 - back/traps/biceps

Deadlift
8x60kg
6x100
4x120
2x140

BB rows
10x55
8x65
6x70

Pulldowns
10x50
8x60
6x70

Shrugs
12x60
10x65
8x70
6x75

DB curls
12x10
10x12
8x14

Cable curls

12x10
10 x 15
8 x 17.5


felt pretty good today, have noticed gains all most lifts, really struggling with my arms giving out on deadlift, rows etc. may look into getting some straps.
my also add some grip and forearm work into my leg day.
have now got a cross trainer at home so will look to do 15 mins a day cardio rather than try and push my self through a longer session on a lifting day.

[crazycenter]

5/11/09 - legs

leg exts -
20 x 55kg (20@55kg)

squats
10 x 60
8 x 100
6 x 120
3 x 130
10 x 60

leg press
12 x 100
10 x 140
8 x 170
6 x 200

leg ext
10 x 65
8 x 80
6 x 90

leg curl
10 x 65
8 x 80
6 x 90

leg press calf raise
40 x 35kg
30 x 45
30 x 55 dropset 15 x 45

[crazycenter]

been reading up on westside barbell, gonna give it a try.
tuesday 10th november

ME Squat

10 x bar
10 x 60
10 x 80
6 x 100
3 x 110
3 x 120
3 x 125
3 x 130
1 x 135
1 x 137.5
1 x 140
1 x 142.5 - PR


SLDL
10 x 60
10 x 65
10 x 67.5
10 x 70


Abs
4 x 12 crunches


Wide grip pulldowns
10 x 50
10 x 55
8 x 57.5

[crazycenter]

thursday 12th november

ME Bench

bench press
10 x bar
10 x 50kg
8 x 60
6 x 65
3 x 70
3 x 72.5
1 x 75
1 x 77.5 - PR
1 x 80 - missed

Close grip bench
8 x bar
8 x 40
8 x 42.5
8 x 45


Flat bar pushdowns
10 x 17.5
10 x 21
10 x 24.5
10 x 28

front raises, lateral raises, rear lateral raises - triset

10 of each x 5kg each hand
10 x 6
10 x 5

lat pulldowns
10 x 45
10 x 50
10 x 52.5

cable curls
10 x 15
10 x 17.5
10 x 21

[crazycenter]

15th november

DE squat

box squat
10 x bar
8 x 40
6 x 60
2 x 70
2 x 80
2 x 90
2 x 95
2 x 100
2 x 105
2 x 110
2 x 115

SLDL
10 x 60
10 x 65
10 x 70
10 x 75

Crunches
4 x 12

[Northman]

Stats?

[crazycenter]

27 years old, 6ft, 251lbs training for around 8 weeks

[crazycenter]

tuesday 17th november

DE bench

speed bench
10 x bar
6 x 30
3 x 40
3 x 42.5
3 x 45
3 x 47.5
3 x 50
3 x 52.5
3 x 55
3 x 57.5

close grip bench
8 x bar
8 x 40
8 x 45
8 x 47.5

flat bar pushdowns
10 x 21
10 x 24.5
10 x 28
10 x 31.5

lat pulldowns
10 x 50
10 x 55
10 x 57.5

cable curls
10 x 17.5
10 x 21
10 x 21

[crazycenter]

thursday 19th november

ME Squat/Deads

Squats
10 x bar
10 x 60 kg
8 x 80
6 x 100
3 x 120
3 x 125
3 x 130
1 x 135
1 x 140
1 x 145 - PR

Deadlifts
6 X 60
3 x 100
3 x 120
3 x 130
1 x 140
1 x 150 - PR
1 x 160 - PR

probably shouldnt have squatted and deadlifted on same day but was feeling good and fancy a challenge. should have done assistanc work after (abs and lats) but was absolutely shattered.
happy about the PR's though.

[Shadow]

Damn that looks tough.

[crazycenter]

friday 20th november

ME Bench

flat bench
10 x bar
6 x 50
3 x 60
3 x 70
3 x 70
1 x 75
1 x 80 - PR
1 X 85 - PR

CLOSE

[crazycenter]

20TH NOVEMBER

ME bench

all weights in KG

bench
10 x bar
6 x 50
3 x 60
3 x 70
3 x 70
1 x 75
1 x 80 - PR
1 X 85 - PR

close grip bench
8 x 30
8 x 40
8 x 45

flat bar pushdowns
10 x 21
10 x 24.5
10 28
5 x 31.5
5 x 28

standing BB press
10 x bar
8 x 30
6 x 35

lat pulldowns
10 x 45
10 x 55
10 x 60

cable curls
10 x 17.5
10 x 21
20 x 10

[crazycenter]

standing press really sore. maybe need to carry on with lateral raises for a while, shoulder isnt 100%

[crazycenter]

been unable to train this week due to working longer hours than usual, but played rugby yesterday and could really notice a change now that im lifting heavy every week.

absolutely loving the westside workout at the moment, adding at least 11 pounds to my bench and squat every week.
have decided to definitely compete at my local novices powerlifting competition in june so will be working hard for that.

[Northman]

Do it up, competing is a great tool for motivation.