Skinny to Big: Trez's Journal

[trez]

Let's be frank... I've been slack. Up until 2004 I was in good shape, never BIG but strong and quick for my chosen sports. This year I've procrastinated, excused and weasled my way out of proper diet and training and am now 6"2 at a measly 78kg.

I'm posting up a journal mostly to pump myself up. Now that uni is finished for the year I have 4 months to work back into the good habits I used to have. Most of the journals I see are of people whom I consider massive already, and I am minute in comparison.

Starting tomorrow (It's 10:00pm in Australia), I'm getting back into my training in a serious way and would love any feedback or assistance on any aspect of my training.

To emphasize... my maximum bench isn't quite 70 kg. Time to knuckle down, I figure maybe you guys can mould me into a machine if I put the work in!

Peace and thanks in advance

Trez

 

[JohnRobHolmes]

aww dont complain about being small around here man!! i think almost every single person on this board thinks they need to be bigger. at least you have some experience under your belt, and an attitude of fitness as a lifestyle. so...

welcome to the board bro!! i hope to see you gain in every way!

 

[trez]

Although only part of the day has gone by I've been to gym already so I'll prop up some info...

Tuesday 9th November 2004

Training

Chest, Tri's and Abs Today:

Bench Press - 10 x 50kg, 7 x 55kg, 5 x 57.5kg, 4 x 57.5kg
Incline Bench - 6 x 45kg, 5 x 45kg, 4 x 45kg
Dumbbell Flys - 4 x 30kg, 5 x 30kg, 4 x 30kg
Dips - 5 reps, 5 reps, 4 reps (wow this has dropped off)
Tricep Pulldown (Machine) - 6 x 8(?), 6 x 8, 5 x 8 (This machine has some random numbers on it...)
Incline Abdominal Crunches - 20 reps, 10 x 5kg, 9 x 5kg, 9 x 5kg

Nutrition

7:00 am - 70g Redback Muscle Recovery Protein (45g protein 15g dextrose)

7:45 am - 500mL No-Fat Milk, 100g Oats

10:00 am - 150g of Tuna ,10 g Olive Oil, 50 g Light light Cheese

11:30 am - Training (Had a powerade over the hour)

12:45 pm - 70 g Redback Muscle Recovery Protein

1:45 pm - 500mL No-Fat Milk, 200g No-Fat Yoghurt


That's it so far... I'll edit this up to include dinner and whatnot I just wanted to get this down. All meals have about 500mL of water around the same time as well. Also will be working out nutritional content so I can show cal's and what not. I am happy with how my first day back on the horse is going... but feel free to comment!

Peace

Trez

 

[trez]

I forgot to bring my training journal to work so this is all from memory... don't have internet at home yet oops.

Wednesday 10th November 2004

Training

Legs! (In pathetic shape from a year of neglect):

Deep Squats: 4 x 50kg, 6 x 40kg, 5 x 40kg, 6 x 40 kg
DB Lunges: 6 x 12kg (each arm), 6 x 15kg, 6 x 15kg, 5 x 15kg
Leg Curls: 8 x 10(? Number on the machine), 6 x 12, 7 x 11
Seated Calf Raise: 10 x 20kg, 8 x 40kg
Standing Calf Raise: 10 x 10(?), 8 x 12

Wow... my legs are punishing me for leaving them alone for such a long time. I'm hoping that this strength jumps up over the next few weeks.

Nutrition

Wake-up - 70g Redback Muscle Recovery Protein (45g protein 15g dextrose)

Meal 1 - 500mL No-Fat Milk, 100g Oats

Post Workout - 70g Redback MRP

Everything beyond this I can't remember but I did good from memory except for night time I stayed up too late and ate too little.

Peace

Trez

 

[trez]

Friday 12th November 2004

Training

Back Bi's and Shoulders:

Deadlift: 8 x 60kg, 6 x 80kg, 6 x 80kg, 6 x 80kg
Cable Row: 8 x 10(?), 6 x 12(?), 7 x 12(?)
Barbell Curl: 8 x 30kg, 8 x 30kg, 5 x 35kg, 4 x 35kg
Shoulder Press: 6 x 17.5kg (on each), 5 x 17.5kg, 4 x 17.5kg

Although this only lasted about 45 minutes I was well pumped with my results and the deadlifts killed me

Nutrition

Lost my written journal temporarily, so once again not a full list, but I'm pretty sure it was good otherwise I would have been kicking myself.

Peace

Trez

 

[trez]

Monday 15th November 2004

Training

Chest Tri's and Abs:

Bench Press: 6 x 60kg, 6 x 60kg, 6 x 60kg, 4 x 60kg
Incline Bench: 6 x 47.5kg, 6 x 47.5kg, 4 x 47.5kg
Dumbell Fly's: 4 x 30kg, 5 x 50kg, 4 x 30kg
Tricpes Pulldown (Machine): 5 x 9, 4 x 9, 5 x 8
Incline Ab Crunch (Rolling): 20 x BW, 10 x 7.5kg BH, 8 x 7.5kg, 10 x 5kg

My bench went up by 2.5kg which is the goal for each session am happy.

Nutrition

Meal 1: 70g MRP (45g P, 15g C)

Meal 2: 100g Oats, 500mL Nofat Milk

Meal 3: 30 g Peanut Butter, 4 eggs

Meal 4 (Pre): 500mL Nofat Milk, 200g Yoghurt

Meal 5 (Post): 50g Beef Jerky things (20g Protein), about 20 minutes later 70g MRP (45g P, 15g C)

Meal 6: Chicken Kebab (D'oh! But the best of what was available I don't have a fridge at the moment :S)

Meal 7: 150g Chicken, 50g Rice, 30g Peanuts

Meal 8 (Bed): 500mL Nofat Milk

Peace

MC