Dave's Training Journal.

[D-HUMPHREYS]

The time has come to bulk up and pack on the much needed muscle. I aim to do this over a period of 6 months (Till March 1'st), when i will then begin my summer shred.....

Il be following a strict lean bulking diet, trying to minimise the increase of bodyfat. I know it is inevitable I will become a little wobbly in places, but I'm going to try and keep my abs as long as possible!!

EDIT: PLEASE VISIT PAGE 8 OR CLICK HERE (http://fitforum.co.uk/thread2081-8.html#post64558) FOR THE REVISED BULK PLAN OF MY TRAINING JOURNAL, AND VISIT PAGE 21 OR CLICK HERE (http://www.fitforum.co.uk/thread2081-21.html#post90921) FOR THE FINISH OF MY BULK AND THE START OF MY SUMMER CUT, THANKS.

The Diet

6.30am - 75g Oats + Semi Skimmed Milk
Egg Shake (1 scoop Whey + 4 Raw Eggs)

9.30am - 6 Slices Wholemeal + Seed Toast
200g Chicken Breast + Salad + 1tbsp EVOO

12.45pm - 40g Mixed Raw Nuts (Cashews + Almonds)
200g Chicken Breast + 50g Wholemeal Rice

2.30pm - Protein Bar

3.45pm - 1 Scoop Whey + 1 tbsp EVOO
Pre-Workout Drink

4.15pm - PUMP IRON!
Gaspari Size-On

5.45pm - PostWorkout Products; Either 2 Scoops Sci-Mx Lean Grow MRF or PHD 2:1 Recovery or
2 Scoops Whey + 2 Scoops Vitargo S2
and MuscleTech Anabolic Halo (Currently Using) or Other PostWorkout Creatine product

8.30pm - 200g Salmon/Steak/Swordfish + Salad

Before bed I will have; 2 Scoops 6hr Blend + 2 Eggs

Also have been keeping a 1 Scoop Whey shake near my bed incase I get up during the night for a pee! (Which I've been doing a lot of lately, I have the bladder of an OAP)

Supplmentation; Not 100% yet, Started to use Sci-Mx Lean Grow MRF, MuscleTech Anabolic Halo, Gaspari Myofusion, Jack3d. But I'm near enough ready to invest in another Whey.
When payday comes I will be investing in PHD CLA's, MST ZMK's, possibly a test-booster and a good multivitamin.

Workout
My Current Split is;
Day 1 - Chest + Tri's
Day 2 - Bi's + Calfs
Day 3 - Back + Delts/Shoulders + Traps
Day 4 - Quads + Hams

Including Ab's every other day.......

I mix around the exercises, to keep my muscles guessing and to make sure i dont get stuck in a rut again.

Current Stats
Chest - 40'
Bi's Flexed - 14 1/2'
Waist - 30'
Quads - 20'
Calfs - 14'

Weight 68Kg




Goals - 1lb Every other Week - Totalling to a Gain of 14lbs
- Bench Press 100Kg for min 2 sets (Currently 4x8 at 85KG, but have managed 2x6 of 90kg)
- Minimal BF Increase + Minimal Ab Loss!


Advice/Criticism/Questions welcome, and insisted! Feedback wanted!

Will be blogging at least once a week, keeping stats and other info up to date......

Hope you enjoyed reading!

[PanicAcid]

I sir.. tip my hat to you *tips hat* and wish you the best of luck on this.. Also I know what you mean about the OAP bladder issue, Jim can vouch for me.. I pee alot.

[D-HUMPHREYS]

Cheers! OAP bladder is a right ball ache, without fail il get up at least once a night!

[PanicAcid]

Mines generally waking me up at about 6 each morning just to go pee then I go back to sleep till 8.30 and go to work lol.

[D-HUMPHREYS]

Lucky for you! I'm already up at 6 and just about to set off for work!!

[Prince Barry]

Lucky for you! I'm already up at 6 and just about to set off for work!!

Hahaha, snap. I usually get up for pee pees at between 3 and 4 and then get up for work at 5:30. Commented on your blog Dave. I think we should start a thread about what time we all get up for pee pees hahahahahaha.

[numerouno]

Thats one of the best diets I've seen in a while, stick to that and you'll be making great gains. I stop drinking water at about 8pm and that normally stops me needing to go during the night :)

[D-HUMPHREYS]

Haha Barry! Get the pee thread started! Mine has 3.30am today!!

Cheers númerouno, I always have a before bed shake so I can't help but have water late!

[Prince Barry]

Haha Barry! Get the pee thread started! Mine has 3.30am today!!
Hahaha Dave, I just started one

http://fitforum.co.uk/showthread.php?2092-What-time-do-you-get-up-in-the-middle-of-the-night-for-a-pee&p=11854#post11854

[D-HUMPHREYS]

Nice work Barry!

[spongehead]

On reading alot of peoples blogs, it seems it is becoming more and more popular to add olive oil to your shakes when bulking.???? Any reason you havnt considered that or coulod that compramise the "cleaness" of the bulking??
#Brad

[D-HUMPHREYS]

People use EVOO in shakes for the healthy fats which are in it. The essential fatty acids in the EVOO pro-long the digestion of protein, in effect turning it into a slow release protein, to an extent. In my morning shake and bed-time shake I will be having eggs, which aswell as a good protein source are also are jam packed with EFA's, taking on the role to give a steady, constant stream of protein into the muscles. As you can see for my pre-workout shake I have used EVOO to make sure I will be getting a good stream of protein and BCAA's during my workout.... PostWorkout I have not enlisted the use of fats due to wanting the optimal protein intake, making sure I get a good amount of protein into the muscles as quick as possible, triggering proteinsynthesis asap, aiding in recovery and hypertrophy.

[D-HUMPHREYS]

Been a while since I posted on here.........

2 and a bit weeks into the bulk and its going down a treat!

Weight before bulk was 68Kg
Weight tonight is 73Kg! at 10% BF

Seem to be seeing some good gains with no sign of a fat increase as of yet (fingers crossed this continues). Love the diet at the mo, keeping it nice and clean, and eating often! With my job i find it easy to fit in my meal cause i basically toss it off all day and do next to no work!

Been tweaking the routine and exercises around, which is keeping training interesting and keeps my muscles guessing.

Tonight was Chest and Biceps (gaureentee a few people will gasp at the unconventional combination of muscle groups trained!), And it was the best session Iv had in a long while, was pumped up to the max! Still got a few samples of SP 250 which I'm liking at the moment, still doesnt comare to Jack3d but Im mixing it up so my body doesnt build up a strong tolerance to it just yet....... Kept it simple with BB flat press, DB decline press, DB Flies, Cable lower chest raise - BB curl, seated curls, hammers and i was done!

Tomorrow will be shoulders and tri's, will update tomorrow night if i manage to get on!

Cheers, Keep training hard x

[D-HUMPHREYS]

FOR THE NEXT 10 WEEKS PLEASE REFER TO ---> http://fitforum.co.uk/showthread.php?3115-DH-s-pfad-zum-sieg!

[D-HUMPHREYS]

Good morning chaps and chapettes... I shall be continuing this log throughout my winter bulk, hopefully updating at least once a week and I will be running this log all the way till march the 1st.

so its all over, pictures taken....

Heres how the last 10 weeks have gone;

Start weight 72Kg - Finishing Weight 80.5Kg (8.5Kg Increase)
1-2% Increase in BF
Measurements to be uploaded as soon as i do them.....
Diet and training will also be updated after work.

From the challenge, I think iv put myself on a good starter point, gaining some quality lean mass, which I hope to carry on through the festive season, although I'm bound to put a little more puppy fat on due to the sheer amount of 3 duck roasts, jelly and ice cream, cake and wine i'l be having.

[dansfitness]

although I'm bound to put a little more puppy fat on due to the sheer amount of 3 duck roasts, jelly and ice cream, cake and wine i'l be having.

long live the dirty bulk!

[D-HUMPHREYS]

long live the dirty bulk!

Im doing a clean bulk, but over the festive period I will be having a number of 'cheat' days, indulging in the treats pf Christmas, it would be rude not too!

[D-HUMPHREYS]

Currently on the way to France, weeks skiing. Just what the doctor ordered. Hopefully there won't be any muscle wastage. Got my 6hr Blend and gaspari Amino8000 safely nestled in my case, hopefully customs won't mind me taking my pill box through customs.
Good night, god bless.

[D-HUMPHREYS]

Time to get back on track.......

Just got back from a skiing holiday, feeling very deflated and can't wait to get back to my nutrition and training plan. I hardly ate on holiday, living off Pharma Blend shakes, oats, chicken and rice... With a huge gap during the day as I was skiing non-stop from 9-4 burning off roughly 4000 Calories a day. I bloody love skiing, but I do hate coming back feeling as though the last 6 months training have been reversed.....

Gonna hit up the gym later on tonight, and finally get a good meal down me. Got a good month and a bit left of a bulk, and come march 1st i'l decide whether or not to cut, or continue to bulk and pack on as much size as possible during the summer.

Hope all is well on the forum, plenty of new threads to check.
Happy training x

[D-HUMPHREYS]

Back at it then, was dreading getting back on the scales after my holiday, but I only lost 1 and a half Kg, which isnt all that bad considering. I think the big bag of blend and the aminomax8000 helped to combat muscle wastage and all the rest. With 2 fillets of chicken for 6Euros in the alps and skiing for 7 hours straight, it wasnt even an option to keep strict to my diet.

But after a good few meals and sessions, I was back upto 80Kg by monday evening, which is now my steady weight. Id like to see some increases soon, going to tinker with my diet and hopefully see a few more pounds increased over the next month or so.

It was Legs night tonight, and heres how it went;

Leg Extensions --- 1 Warm up then 4x10 (Cant remember the weight, first two was around 70Kg last 2 were 80Kg I think)

Squats 6 Sets --- 60Kg x 15 --- Proper squats - ASS TO THE GRASS
70Kg x 12
80Kg x 10
90Kg x 8
100Kg x 6
105Kg x 4

Front Squats 4 sets --- 60Kg x 10reps x 2sets
70Kg x 10 x 2

Seated Leg Curls 4 Sets (Weight Unknown)

Stiff Legged Deadlift --- 80kg x 10reps x 4sets



Followed by 6 sets of weighted ab work.


All in all it was a great session, first legs in 2 weeks and my squats seem to be getting progressively better considering my legs are tiny.

First day using VPX stealth, Chocolate flavour is gorgeous, nutrients read amazing, so hopefully results will follow.

Good night, god bless x

[D-HUMPHREYS]

Last few days have been great sessions. Currently using superset methods, with agonist/antagonist muscle groups. Aswell as hypertrophy I aim to develop my less developed muscles and greater muscle separation. Seeing good results especially with my legs which have come on well, which in all honesty is mainly due to the fact they have been neglected in the past.

Currently using VPX Stealth alongside Cre02 and Reflex Instant Mass, and seeing great results from them.

Overall it's going well, weights bumpered up to around 83kg, a good 2Kg increase in the last couple of weeks.... Ravenous due to be delivered tomorrow, so hopefully the results will keep coming in.

Good night, god bless. X

[D-HUMPHREYS]

I love scotch. Scotchy, scotch, scotch. Here it goes down, down into my belly...

[Glenn]

I love scotch. Scotchy, scotch, scotch. Here it goes down, down into my belly...

Pre or Post workout? ;)

[D-HUMPHREYS]

Pre-Workout..... 60% of the time, it works everytime.

[D-HUMPHREYS]

Quick update;

Shoulders tonight. Started with heavy military pressing, followed by a Tri-set of Arnold press, Lateral raise and rear delt raise. Then heavy cable lateral raise, and DB Front raise. Finishing with heavy shrugs suppersetted with upright rows.

Felt good, enjoyed the session. Bring on arms tomorrow....

Weights steadily increasing, abs remain visible, noticed a small raise in BF but that comes naturally with bulking. Loving VPX Stealth at the moment, definitely invest in some more. 2nd day into ravenous, not noticed alot yet, after the first week I should be eating everything in sight.

Off to get the DH Super Smoothie - Milk, Oats, Banana, Blueberries, Almonds, Flax Seed, Chocolate Whey.....

Hope the trainings going alright for everyone xxx

[Glenn]

Have you tried the VPX Syngex at all?

[D-HUMPHREYS]

I havnt Glenn, I did look at investing in some the other week, but decided on ordering some Sci-tec 100% Whey instead. But the label reads well and I will probably try it in the future. The full VPX range looks pretty amazing.

[D-HUMPHREYS]

Quick update;

**** weekend really, had a nice long rest from gym not training fri sat or sun. And diet wasn't very good at all with me sleeping over at the other halfs. Diet consisted of **** load of alpen, some shakes but went out for tea and got a huge piece of chicken, followed by a steak in casino at 3am... Went down a right treat.

Bulks going well, on my way to my target but iv not budged from around 83 for a week. The only downside is that NONE of my clothes fit me. I don't have any smart trousers or jeans and I am currently living in shorts and joggers. And my t-shirts look as though there about to rip at the seams. Tried to avoid spending on clothes as I see at as a waste (when I could use the money for food and supps), but my girlfriends forcing me to buy some new ones.

Enjoying the training plan at the moment, the weights are steadily increasing still. Loving squats at the moment as iv probably already mentioned. I love the build up to legs night, going to gym knowing full well, no matter how busy it is you can always get on the squat rack (after moving the turds doing bicep curls in it), as iv only seen 3 people train legs at my gym haha.

Ravenous is doing exactly what it says on the tin, it's like the ronseal of the supplement world.

Hope the trainings going alright for everyone else x x x x x

[D-HUMPHREYS]

Comfortably squatting 100 for reps now.. legs have come along way in the past few months, really enjoy training them after years of neglect!

Cheat day today, Marks and Spencers 2 Dine for £20 is what im all about! Scallops, Chicken, Thick cut chips, Melted chocolate pudding, box of chocolates and finishing off with a bottle of champers, just hope the mrs is okay with cooking it all!

Training in general is going alright, only had 2 days rest and missing it already.

x

[Glenn]

Well done on the improvements in your squatting, I'm sure you've got a bit more to come yet in terms of what weight you can shift for reps.

I noticed you are using Ravenous now, apart from making you hungry do you think it is doing the other things it's meant to like easing digestion etc?

[D-HUMPHREYS]

Ravenous is brilliant, apart from getting in the extra cals, it's doing wonders for my digestion. There's no good way of putting this, but I did used to be sh*tting like bastard.... But now, it's back to regular, and there all 'no wipers'....

Helping me put a few more lbs on, due to the better absorption of nutrients, possibly?? Would recommend it to anyone...

[steve90]

all non wipers! im tempted, just to save on toilet role..haha

sounds good hump

one question for you dave, ive put on about a stone in 5 weeks.
was on 3300 cals went to 3700 which ive been on for 2 weeks.

how often do u bump up ur cals on a bulk? im aware i could eat more, what do u think?

cheers

[D-HUMPHREYS]

I would if I was you steve! My digestive tract is clean as a whistle.

Nice work mate, a stone in 5 weeks is impressive!!

I tend to bump them up gradually as I'm steadily putting mass on. I wouldn't just jack it up straight away by a load, but seeing as though your a stone heavier now, you'll need more cals to maintain that anyway. I'd probably opt to add an extra 100 cals every two weeks or so as long as your gaining. But if you do see a big increase in BF, restrict your cals slightly. But aslong as your cals are a mixture of low GI carbs, protein and healthy fats (ratio of about 50:35:15) you should be alright.

Hope your trainings going well and good luck with the bulk.

[steve90]

cheers man

i will see how i ge on this week, dont think my appetite is too low atm so will put off buying ravenous

[D-HUMPHREYS]

cheers man

i will see how i ge on this week, dont think my appetite is too low atm so will put off buying ravenous

No worries, I'd buy it in the future without a doubt, just for the digestive help etc...!

[D-HUMPHREYS]

Quick Update;

Training is going alright, seeing some good improvements in lagging muscles, and even though i have put on a bit of fat, ive noticed that my delt seperation among other things have improved greatly. Diet is remaining strict-ish although im allowing a little more treats as im not too fussed about the extra cals...
Seeing some good gains, about to top up on Reflex instant mass and VPX Stealth, as im running low, i swear by these two! aswell as a couple sci-tec products im using.

will update properly when i get some time, having a full time job and going to uni part time is a right ball ache, social life has took a nose dive but will be worth it in the end.

[Glenn]

I've bought some Ravenous too, partly from your input - will post up how I'm getting on once I've been on it a week or so.

[D-HUMPHREYS]

Good stuff Glenn, you won't be disappointed. Just Make sure you plan ahead and get some alot of good food in! Don't want to enhance your appetite then indulge in **** food cause you don't have anything else in!

[Glenn]

Shopping is the plan for tomorrow morning after picking up 4 tubs of IntraPro & some Purple Wraath!

[D-HUMPHREYS]

Think il shopping for some intra-pro too, need a lone whey shake as my sci-tec one is running low, quite fancy mixing it up. Not trying to copy you or anything but I was looking at products similar to purple wraath, but I'm not sure what I'm getting yet! Pay day today and I'm like a kid in a sweet shop! Let me know how you get on with ravenous, hope you like it as good as I do.

[Craig R]

I started bulk today think I will order ravenous today it sounds awesome from what you are saying. Did you think about running bullk.

[Glenn]

The alternatives I considered were: MST RPG (none in stock), BBW Excel (good price, not tried it for taste though), Scivation Extend (think this was the one Josh liked, but I've not yet tried it). If you want creatine too look at Gaspari Size On Pre Contest or Max Performance - both very good products.

[D-HUMPHREYS]

I have thought about it, and I am keen to see how the reviews come back. Was a little strapped for cash when it first came out, therefore didn't buy it. The hype of it was that of USP Labs Pink Magic!! But hopefully the results will show for themselves. Let me know how it goes

[D-HUMPHREYS]

I used Size on PC before and rate it highly. The ones I were looking at were Size On MP, Scivation Xtend and RPG. Will be doing my research and making a purchase with my FF discount!

[joevizz]

The alternatives I considered were: MST RPG (none in stock), BBW Excel (good price, not tried it for taste though), Scivation Extend (think this was the one Josh liked, but I've not yet tried it). If you want creatine too look at Gaspari Size On Pre Contest or Max Performance - both very good products.

got to say some of the BBW stuff does look really good, that excel is around the same price for twice as much, looks good, monster should do their own range to compete haha, I'm currently using Massport by IL, has a good breakdown of BCAA's creatine, glutamine as well as 20g carbs for that little boost in the gym, only 85kcals per serving, so not ideal for me while on a cut if i want to double up on my BCAA's as i'll be adding another 20g carbs, but can imagine it being perfect for bulking

[Craig R]

What sort of ratios are you consuming on ravenous kcal's protein etc

[D-HUMPHREYS]

Around 4500-5000. Granted iv put a small amount of body fat (only a few %)but I don't mind. I'm finally managing to have those extra nutrients and put on some mass. And I'm staying strict to my diet-ish, only consuming high gi carbs post workout and first thing in morning. Lean meats, and healthy fats - from nuts and eggs.

Breakdown on about 4500 is - Just over 100g fats 370g pro 450 carbs

[gilly25]

Dave,

Using ravenous have you upped your food intake or are you just finding it easier to get all those kcals in??

[D-HUMPHREYS]

Upped it by an extra meal + a shake. And it's worked wonders on my digestive tract like iv said before. It actually feels like your getting the most from your food, not just sh*tting all of it.

[Craig R]

Around 4500-5000. Granted iv put a small amount of body fat (only a few %)but I don't mind. I'm finally managing to have those extra nutrients and put on some mass. And I'm staying strict to my diet-ish, only consuming high gi carbs post workout and first thing in morning. Lean meats, and healthy fats - from nuts and eggs.

Breakdown on about 4500 is - Just over 100g fats 370g pro 450 carbs

Wow that's an impressive amount of food. I need to nail my diet not enough kcal's at all.

[D-HUMPHREYS]

Wow that's an impressive amount of food. I need to nail my diet not enough kcal's at all.

Iv had to steadily increase my cals until iv found the amount I need to grow! And finally I'm starting to with ravenous.

[D-HUMPHREYS]

Quick Update;

Couldnt manage a gym session this weekend so I just had a quick workout at home. And here's how it went;

5 x Super-7-set x 10-15 reps of each exercise. No or minimal rest between exercises, 2 minutes rest in-between each big superset.

The superset goes as follows:
Lateral raises
Bent over - rear lateral raises
Front raises
Bent arm l-flies
Overhead press
Upright rows
Straight arm - partial lateral raises

All performed with a 6kg dumbbell, doesn't sound a lot but it's a right killer. Couldn't raise my arms after!!

It's taken from a workout that works on 'Blood Volume' training. Which follows the basis of trying to pump as much blood and therefore nutrients into the muscles. Also working with high reps, it also annihilates your arms and makes a change from low reps and heavy sets. Which is also part of the thinking behind Y3T training, mixing it up and varying rep amounts.

[matttat2]

I'm gonna have to try that training at least once it sounds good, sounds like a similar theory to century training. Seems everyones switching to A.D. Supplements :)

[D-HUMPHREYS]

Try it, it hurts like f*ck! But in a good way!!

Iv always dabbled with AD, some great thought out products. Given all of there products ago at least once, apart from BullK which I may do in the near future, and I rate them all.

How's your training going matt?

[matttat2]

Yeah was good, then got run down so stopped for just under a week started again yesterday. Strength decreased but determined so it's all good. Just bought bullk and ravenous but won't be running it for at least a month when I've got it all prepped and diet 100%.

[D-HUMPHREYS]

Glad to hear you bounced back, keep me posted when you start your stack, I look forward to seeing your progress.

[D-HUMPHREYS]

Havnt updated this in a while, but its still going well.... Monstering the calories down, which i dont think i could do without AD's Ravenous. Trainings good, everythings slowly coming up, including my weight.... Bedtime weight of 86Kg now, compared to 82Kg prior to training/diet/supp change around. Tiny bit more BF, but i guess that goes with the bulking... Still managing to see my abs (if i tense untill my face goes red).

Trained legs on monday and still have DOMS, going to do them again tomorrow or sunday. Arms tonight, gonna go for a late night session, so the gym wont be full of posers pumping up before there night out. Im still doing a great deal of supersets which im thoroughly enjoying (especially tri-sets for delts - NOT), and will continue to do so tonight for biceps + triceps.

Hope the trainings going well for everyone,

And on a finishing note....

IM TRAINING WITH RICH GASPARI AT THE EXPO ON SUNDAY!!!!

[steve90]

Lucky bugger! you best update your blog after the session!
With you on the bf going up and having to tense to see abs lol! Been getting me down...my first bulk so im not used to gained fat if that makes sense.

Mind me asking what macros your working on atm (p/c/f/cals)? Im on like 300/450/85/3700- hopefully give me steady gains at 5 weight sessions, 2 cardio sessions and weighing at around 11.5stone. (tell me if you think im wrong, as i appreciate you actually have some experience)


ENJOY YOUR SESSION AND MAKE SURE TO ASK MANY QUESTIONS AND GET HIS AUTOGRAPH!!

[D-HUMPHREYS]

As gay as it sounds, il be taking a notepad to the session. What points the session if I can't remember anything from it!! Il be picking his brains don't worry, hopefully Neil Hill (Yoda) will be there too. Dead excited!!

To be honest Steve (not Sam!), Iv just completely altered my diet and havent fully calculated the macros yet. I was getting bored of the same old same old, and bit the bullet and spent on extra stuff (diff carb and protein sources). I'm currently in the process of typing it up so once it's up and calculated il let you know.

Iv not done cardio once on this bulk, but I'm going to introduce it shortly just to keep an eye on BF. But to be honest I'm not that fussed about it, I'd rather take the time in bulking and adding mass, sacrificing abit of my lean-ness now, rather than an endless cycle of cutting and bulking, and losing too much mass. I want to get to a size I'm happy with and then cut and stay lean. But it's all about personal preference. If you want to stay lean all year round, I'd carry on as you are. Your progress is clear and you've made noticeable gains keeping very lean and I can't see any additional fat! If you cut too early your going to lose some hard earned mass so you just got to man up and bulk bulk bulk! Haha.

[D-HUMPHREYS]

As gay as it sounds, il be taking a notepad to the session. What points the session if I can't remember anything from it!! Il be picking his brains don't worry, hopefully Neil Hill (Yoda) will be there too. Dead excited!!

To be honest Steve (not Sam!), Iv just completely altered my diet and havent fully calculated the macros yet. I was getting bored of the same old same old, and bit the bullet and spent on extra stuff (diff carb and protein sources). I'm currently in the process of typing it up so once it's up and calculated il let you know.

Iv not done cardio once on this bulk, but I'm going to introduce it shortly just to keep an eye on BF. But to be honest I'm not that fussed about it, I'd rather take the time in bulking and adding mass, sacrificing abit of my lean-ness now, rather than an endless cycle of cutting and bulking, and losing too much mass. I want to get to a size I'm happy with and then cut and stay lean. But it's all about personal preference. If you want to stay lean all year round, I'd carry on as you are. Your progress is clear and you've made noticeable gains keeping very lean and I can't see any additional fat! If you cut too early your going to lose some hard earned mass so you just got to man up and bulk bulk bulk! Haha.

[D-HUMPHREYS]

As gay as it sounds, il be taking a notepad to the session. What points the session if I can't remember anything from it!! Il be picking his brains don't worry, hopefully Neil Hill (Yoda) will be there too. Dead excited!!

To be honest Steve (not Sam!), Iv just completely altered my diet and havent fully calculated the macros yet. I was getting bored of the same old same old, and bit the bullet and spent on extra stuff (diff carb and protein sources). I'm currently in the process of typing it up so once it's up and calculated il let you know.

Iv not done cardio once on this bulk, but I'm going to introduce it shortly just to keep an eye on BF. But to be honest I'm not that fussed about it, I'd rather take the time in bulking and adding mass, sacrificing abit of my lean-ness now, rather than an endless cycle of cutting and bulking, and losing too much mass. I want to get to a size I'm happy with and then cut and stay lean. But it's all about personal preference. If you want to stay lean all year round, I'd carry on as you are. Your progress is clear and you've made noticeable gains keeping very lean and I can't see any additional fat! If you cut too early your going to lose some hard earned mass so you just got to man up and bulk bulk bulk! Haha.

[steve90]

Sounds like your goals are the same as mine, I don't think I want to keep bulking and cutting all the time either.

I would so take a note pad too dw!

[D-HUMPHREYS]

It's just gonna take a fair bit of time before I get to the size I'm happy with. It's all dependent on how quick you want to get there and if you don't mind putting on a bit of puppy fat. But like I mentioned before, visually you don't look as though you've added any BF. So keep at it and keep eating big and lifting big.

[steve90]

Yeah same as I've got a good 2 stone to go i reckon! In terms of how fast, think I'm going to take it slow cos I don't like looking or feeling at all fat, a little I can handle lol. Which is a pain as I would like to get there sooner rather than later really.

Thanks for your comments btw :)

[dickyoliver]

Dave you need the jefit app for you phone. No need for a note pad. remembers what you did last session and even records your 1 rep max and weight and measurment stats! i use it all the time!

[D-HUMPHREYS]

Dave you need the jefit app for you phone. No need for a note pad. remembers what you did last session and even records your 1 rep max and weight and measurment stats! i use it all the time!

Nice one, il have a look at it.

Don't like using my phone during a session though, bad gym etiquette!! But it will be easier. I'd still use a notebook anyway to keep a written copy of progress.

[dickyoliver]

Yeah i know what you mean but once you've put in a routine and you are at the gym and you have done you first set you then enter the weight you lifted and the reps and click save and its sets a timer going to what you set it for and tells you what weight you did the week before on the next set. Cos i used to not be able to remember what i did n ended up going down in weight due to not remembering!

[D-HUMPHREYS]

Tried downloading it but its only for android, not iPhones! Wounded!

[dickyoliver]

ah good old android! There must be some better ones for iphones though surely! Definately worth using if you find one though!

[dickyoliver]

Just seen why you are taking a notepad with you. Thought you meant form normal day to day workouts! Did you enter that comp on facebook?

[D-HUMPHREYS]

I use myfitnesspal calorie counter for nutrient intake, but just use a notepad to jot stuff down if need be. Il try and find one like jefit for the iPhone though.

Yeah won it on the Gaspari Facebook comp!

[luke c]

Ifitness is good for the iPhone for logging your progress

[matttat2]

Just had a check up on your blog, congratulations on winning the Facebook comp. Should be a real motivater. You gonna be at grand prix this weekend?

[D-HUMPHREYS]

Yeah, Im hitting it up on the sunday, should be a good day! Not looking for the long journey though! Driving there and back (From Hull) on the sunday!

[matttat2]

Ha ha, I know that feeling ive gotta drive up to Grimsby and back after work Friday night to pick my daughter up, leave London way about 8 pm. Then do the same trip again Sunday to drop her back.

[D-HUMPHREYS]

Here's my new chapter to my training. This current log has kind of lost its place, and hasnt been regularly updated. But now after getting abit more motivation due to a number of factors, I aim to update daily, and hope people get involved too.

Hope you manage to read through it without getting bored, I know its a lot to take in, but Id greatly appreciate feedback and tips.

Pictures will be added also when I manage (Hopefully before weekend).

Training

I will be basically following Neil ‘Yoda’ Hills principles in a 3 week plan, whilst putting my own personal twist to it.

This is my original plan, which is subject to change and I will amend accordingly. I will be mixing it up a bit, changing session order, grouping muscles etc…

It will be a 3 week plan, with week one focusing on shifting the greatest LOAD possible.

By load I don’t mean just weight, this means I won’t just be loading up the plates and throwing them about with little form and using momentum. I will be putting greater emphasis in controlled slow repetitions, with the correct ROM (No 4 inch Bicep curling!) and with no sacrifice of form therefore I will be putting my muscles under greater stress. My training partner will ensure I put my all into it, making every last rep count ensuring I can go to failure, safely.

So week one is very basic. Generally 3 or 4 compound exercises, 3 working sets, 6-8 reps. (These 3 exercises will be getting mixed up throughout, so when week one comes around next time they might not be identical to the ones I started with).

Week two see’s the introduction of isolation exercises, whilst also bumping the number of reps up to between 8 and 12.

Week three is a little different, and focuses on ‘Total Annihilation’, as Neil puts it. This incorporates everything from giant sets, to tri-sets, to multiple stage drop set and rest pause sets. Note: This is not for the feint hearted!

(Although I’m referring to these as ‘weeks’, this is just the period it takes to cover all body parts whilst ensuring optimum recovery. So, week one could complete after 5-6 days, therefore week two would technically start on the 6 or 7th day of the first week. If you misunderstood that, don’t hesitate to ask and I’ll elaborate on this further.

Going into the weeks further then; First of all, I’ll list all the compound and isolation movements I will be including in my plan for each body part, which will help structure my plan.

For compound I will list the primary muscles used. (As, compound chest movements hit the deltoids and/or triceps - with triceps also being involved in compound shoulder movements too. Compound back movements mainly hit biceps with pullovers and deadlifting being the exception as these hit multiple muscle groups. Compound leg movements can hit all parts of the upper leg – glutes, hams and quads).

http://i137.photobucket.com/albums/q231/dave_hedon/trainingplan.jpg


My plan will look something like the following (Some amendments may be done first);

Week 1 - Day 1 – Back and Biceps
Deadlift 2 x Warm up (WU) + 3 Working sets of 6-8 Repetitions
Wide Grip Chins 1 WU non-weighted + 3 Weighted sets of 6-8 Repetitions
T-Bar rows 1 x WU + 3 Working sets of 6-8 Repetitions
Reverse Grip Bent Over Barbell Rows - 3 Working sets of 6-8 Repetitions

Day 2 – Shoulders and Traps
Clean and Press 1 x WU + 3 Working sets of 6-8 Repetitions
Seated Military - 3 Working sets of 6-8 Repetitions
Arnold Press - 2 Working sets of 6-8 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 6-8 Repetitions

Day 3 – Rest

Day 4 – Legs (Quads, Hams and Glutes)
Rear Squats 2 x WU + 3 Working sets of 6-8 Repetitions
Hack Squats - 3 Working sets of 6-8 Repetitions
Lunges - 2 Working sets of 6-8 Repetitions
Staggered Leg Press 2 x WU + 3 Working sets of 6-8 Repetitions

Day 5 – Rest

Day 6 – Chest and Triceps
Flat Dumbell Press 2 x WU + 3 Working sets of 6-8 Repetitions
Incline Barbell Press - 3 Working sets of 6-8 Repetitions
Dips 2 x WU + 3 Working sets of 6-8 Repetitions


Week 2 - Day 1 – Back and Biceps
Deadlift 2 x Warm up (WU) + 3 Working sets of 8-12 Repetitions
Wide Grip Chins 1 WU non-weighted + 3 Weighted sets of 8-12 Repetitions
T-Bar rows 1 x WU + 3 Working sets of 8-12 Repetitions
Barbell Curl 1 x WU + 3 Working sets of 8-12 Repetitions
Seated Incline Curl with twist at bottom - 2-3 Working sets of 8-12 Repetitions

Day 2 – Shoulders and Traps
Clean and Press 1 x WU + 3 Working sets of 8-12 Repetitions
Seated Military - 3 Working sets of 8-12 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 8-12 Repetitions
Side Lateral Raises 1 x WU + 3 Working sets of 8-12 Repetitions
Bent Over Rear Delt Flyes - 3 Working sets of 8-12 Repetitions

Day 3 – Rest

Day 4 – Legs (Quads, Hams and Glutes)
Leg Extensions 2 x WU + 3 Working sets of 8-12 Repetitions
Rear Squats 2 x WU + 3 Working sets of 8-12 Repetitions
Hack Squats - 3 Working sets of 8-12 Repetitions
Seated Leg Curls 1 x WU + 3 Working sets of 8-12 Repetitions
Glute Bridge Raises - 3 Working sets of 8-12 Repetitions

Day 5 – Rest

Day 6 – Chest and Triceps
Flat Dumbell Press 2 x WU + 3 Working sets of 8-12 Repetitions
Incline DB Flyes 1 x WU + 3 Working sets of 8-12 Repetitions
Dips 2 x WU + 3 Working sets of 8-12 Repetitions
Skull-Crushers 1 x WU + 3 Working sets of 8-12 Repetitions
Single Arm Cable Extension - 3 Working sets of 8-12 Repetitions



Week 3 – TOTAL ANNIHILATION!

Day 1 – Back and Biceps
Wide Grip Chins 2 sets to Failure
Incline DB Row 2 sets 15-20 Reps
Straight arm pull down 1 set 20 Reps
Standing DB Curls 2 sets 14-18 Reps
Preacher Curls 2 sets 14-18 Reps
Narrow Grip EZ Bar Curls 1 set of 20 reps

Day 2 – Shoulders and Traps
Seated DB Press – Lat Raise – Bent Over Raise TRI-SET 3 Sets of 8 x 8 x 8
Upright Row SS with Front Raises 3 sets of 10 x 10
Shrugs (To the rear) 2 sets to failure

Day 3 – Rest

Day 4 – Legs (Quads, Hams and Glutes)
Leg Extensions 2 sets of 3 Stage Drop-set + Partial Reps 10 x 10 x 10 x 10
Leg Press 2 sets of 40 Reps
Hack Squats 3 Working sets of 20 Repetitions
Seated Leg Curls 2 sets of 20 Reps

Day 5 – Rest

Day 6 – Chest and Triceps
Barbell Press 1 set of 40 Reps - Rest Pause (RP) Method
Incline DB Press SS with Incline DB Flyes 2 sets of 12 x 12
Weighted Dips 1 set to failure (RP to get as many reps out as possible)
Skull-Crushers 2 sets of 20
Cable Rope Pushdowns 2 sets of 20

Abs, Forearms and Calves will be done twice a week. This will be documented throughout the log.

This was quickly drawn up, so there will most probably be changes to it, to which I’ll try my best to edit it and keep it up to date.

[D-HUMPHREYS]

Diet
For the next eight weeks, I will be finishing off my ‘Bulking’ phase. Where I have been eating an enormous amount of calories (With help from Anabolic Designs Ravenous, which will be detailed more within the supplementation section) to try and put on a bit of mass. I have been and will continue to eat as clean as possible, eating mainly low GI carbohydrate sources, a good quantity of protein (1.5g to every lb of bodyweight) and around 90g of fats from ‘healthy’ sources (E.g. Nuts, Fish etc…)

But after these 8 weeks, I intend to start a carbohydrate cycling diet, to lean up and lose a bit of the excess bodyfat I accumulated during my bulk.

I’ll first post up my current diet and its break down, and will update later with my ‘Carb Cycling’ diet once I have fabricated it.


Meal 1 – 6:30am
100g Oats, handful of raisins, 350ml Semi-skimmed milk
1 Scoop Reflex Instant Mass + 2 Raw eggs

Meal 2 – 9am
300g Lean beef mince, 125g Wholegrain Rice, Veg/Salad

Meal 3 – 11.30am
2 Scoops Reflex Instant Mass, Handful of blueberries

Meal 4 - 2.30pm
250g Chicken Breast, 125g Wholegrain Rice, Veg/Salad

Train

PWO Shake
VPX Stealth

Meal 5 - 8pm
250g Cod, 1 Sweet potato, Veg,Salad

Pre-Bed shake
1 Scoop whey, 300ml Semi-skimmed milk, 1 Tbsp EVOO

Breakdown – 500g Carbs 100g Fat 360g Protein

I’m taking in, around about >4500 Calories a day. I have played around with my intake over the last few months and only now really began to put on some mass, aswell as a small amount of bodyfat. But with an active job and intense weights sessions, my intake has to be high, or I don’t grow.
If you want the full breakdown of every food source, I’m more than happy to post this up.

Supplementation

I plan to kick theses last 8 weeks of the bulk off with Anabolic Designs Bulbine Natelesis product, BULLK. I have been swayed by a number of people on current forums I’m active on, seeing great results

I will also be using Millenium Sports Technologies Cre 02, a great product IMO, I have used this in the past and really rate it.

Post workout I will be using VPX Stealth.

Reflex instant mass will be my staple protein supplement whilst ‘Bulking’, a good source of low GI carbs and a good amount of protein, helping to get in those extra calories.

The key to my success through my bulk has been and will continue to be Anabolic Designs cutting edge product, Ravenous. It is a complete digestive cleansing tonic that clears the digestive tract and stimulates appetite by boosting the efficiency at which the body breaks down, converts, utilizes and absorbs nutrients, this is the most efficient way to increase appetite.


http://i137.photobucket.com/albums/q231/dave_hedon/supps.jpg


Click here (http://monstersupplements.com/store/type_list-10000240-asc-long_name-lang-1.html) to find out more details about the Anabolic Designs Range of products.




Thanks for reading ladies and gentlemen, please feel free to ask me questions and give me any advice or feedback.

Train Hard and Prosper!

[Glenn]

I see you have joined the purple squad too! Should see some good results with what looks like a solid plan there mate :)

[matttat2]

See you picked the gaspari booklet up at the show also :) good luck with it all. I'm getting ready for a bullk cycle also, really looking forward to it.

How was the rich gaspari workout?

[D-HUMPHREYS]

Yes Glenn! Team AD are number 1!!!

Hopefully I will, Ive spent enough time planning it, just hope it all comes together!

[Ashers]

nice Dave, seen you bigging up monster on TM lol. :)

[D-HUMPHREYS]

See you picked the gaspari booklet up at the show also :) good luck with it all. I'm getting ready for a bullk cycle also, really looking forward to it.

How was the rich gaspari workout?

I got the booklet, but the workouts completely different! The one in the booklet is a 4 week conditioning plan, not a full Y3T structured plan which I have been busting my balls trying to write up!! haha. You going to log your BullK cycle? Be good to hear your results.

He couldnt make it due to illness! So its hopefully getting re-arranged for the BodyPower Expo, so we'll just wait and see!

Hope all is well Matt

[D-HUMPHREYS]

nice Dave, seen you bigging up monster on TM lol. :)

I sure have! Im doing my bit for them!

[Ashers]

:) you doing the comp on there aswell?

[matttat2]

I'm gonna log it yeah, not worked out in about 3 weeks and diets been off so gotta catch up. Just had so much on and had to make a choice. Got a nice stack built up and diet plan that was working needs some tweaks but should be all good.

How did you find grand prix? I'm eager to do body power but don't think I'll get the time.

[D-HUMPHREYS]

:) you doing the comp on there aswell?

Nah I'm not, it doesn't fit in with my current plan and future plans so il be giving it a miss.

Are you?

[D-HUMPHREYS]

I'm gonna log it yeah, not worked out in about 3 weeks and diets been off so gotta catch up. Just had so much on and had to make a choice. Got a nice stack built up and diet plan that was working needs some tweaks but should be all good.

How did you find grand prix? I'm eager to do body power but don't think I'll get the time.

Yeah, iv let my training suffer recently. Too many cheat meals and not enough workouts!! Il be watching your progress with interest mate.

The expo itself was small (very small in comparison to BodyPower) but the events they had on more than made up for it. The actually evening show was brilliant, and will be eager to see it again next year. It was it's first year so it can only get better. Didn't enjoy the journey back to hull though! Up at 5 am, drove down, spent the day and night there, left after the show and got back at 2 am the following morning!! I managed to keep awake by putting USN fat burners in my relentless! I was up at half 5 for work the next day too! Barely 3 and a half hours sleep!!

[matttat2]

I hear that. I had to drive to Grimsby after work to get my daughter then straight back down same night. Fell asleep and woke up running police cones over in the hard shoulder. Not good at all.

Had to the same drive Sunday to take her back. 2.5scoops of jack3d and flew up there and back.

[D-HUMPHREYS]

I hear that. I had to drive to Grimsby after work to get my daughter then straight back down same night. Fell asleep and woke up running police cones over in the hard shoulder. Not good at all.

Had to the same drive Sunday to take her back. 2.5scoops of jack3d and flew up there and back.

Sounds gruelling!! I was forcefully keeping my eyes open with my fingers! And beeping every so often to keep me alert!! Haha. But it was worth it!

[Ashers]

ok mate good luck with your training. Yea i may do so.

[D-HUMPHREYS]

Cheers, you too mate. Il keep an eye out if you end up doing it.

[D-HUMPHREYS]

Update:01/04/2011


Supps; Just waiting for all my supps to start before I can start my BULLK, Il be running this alongside Taurotest in AD's Pro-Test stack. Il be looking to build some GRANITE MASS gains, and hope to add plenty of mass before I start carb cycling.

Training; Yesterday saw me having some dental work, and the dentist didnt use enough anaesthetic resulting in me being able to feel everything whilst she drilled and grinded away... Very unpleasant, which left me unable to have any solid meals, so I relied solely on shakes. Didnt have the energy levels, or felt in the right frame of mind for a session, so I rested.

Today will see me go hell for leather with Back and Bi's and I'l update later for my WEEK 1 DAY 1 update.



http://i137.photobucket.com/albums/q231/dave_hedon/granitemasskitgeneric.gif


Click here (http://fitforum.co.uk/showthread.php?6510-Anabolic-designs-Pro-Test-Cycle-Granite-Mass) for more information regarding GRANITE MASS

[D-HUMPHREYS]

Update 2:


Training – Week 1 Day 1


Back and Biceps
Deadlift 2 x WU 3 x Working sets 140Kg x 6 Reps
Weighted Pull-Ups 3 sets of 8 Reps
Reverse Grip Bent over BB rows 1 x WU 4 sets 70Kg x 8 Reps


I also trained the “Forgotten” muscle groups, seen below.

Forearms
Reverse Grip EZ Bar Curls 3 sets of 8 Reps
DB Wrist Curls 3 sets of 16 Reps

Calfs
Standing Calf Raises 3 sets of 10 Reps (Hold and squeeze for 3 seconds at the top)
Seated Calf Raises 3 x 10 Reps



Had a great session, lifting the most I ever have lately. Recently invested in some Scheik lifting hooks which is one of the main reasons I’ve been able to progress so well deadlifting.



Diet – Stuck to the plan strictly, apart from one treat. Went to a handmade burger restaurant and had a steak burger and chips! Other than that it has been next to perfect

Supplementation – Currently waiting on my supps to come, so haven’t been able to start my GRANITE MASS cycle. When its here I’ll keep you all updated.



Thanks for reading, feel free to ask any questions.

[steve90]

Good stuff dave!

Like how you've now gone purple to keep in with the AD style lol.
Burger sounds lush, don't blame you, plus was probably pretty good.

Interested in that stack, wandering if it will help give me the edge for the competition, I am considering trying it for 4 weeks as £62 isn't too bad if it does the job of GRANITE MASS lol.
Are you doing the challenge? I cannot find you?

[D-HUMPHREYS]

Cheers Steve!

The purple will just be to highlight updates, making them stand out abit!

Il be running it so just follow my log and il keep you updated regarding gains etc... Then you can decide for yourself!

I'm not doing the comp, doesn't really fit into my plan at the moment, plus I'm not available to go to Olympia cause I'm in the Caribbean with the other half. So even if I did win, I wouldn't be able to enjoy the prize!!

Iv subbed to yours and a couple of others so il be following it. Good luck mate.

[steve90]

Haha sure...no your right it does stand out and its a 'pretty' colour too lol.

Cheers for subscribing, I will be logging in my session later on. I will try and make it interesting lol.
Shame you've not entered but at least I can still follow you on here, I will be sure to watch your granite gains.
Comp doesn't really fit with my plans either...just getting bigger, really would be ideal in like 3-4months then i might might go on a short cut lol..if murph lets me haha.
Caribbean!! Will be awesome, enjoy that one!

[D-HUMPHREYS]

Haha so the pretty colour does work!!

Good to hear, il be following with interest mate.
Haha yeah, if your personal trainer let's you! If you want to go on a cut then do it! But I reckon lean bulking would be more beneficial to you at the moment. Stealing this quote of Paul from NAR's signature - "You have to build your house before you decorate it!". Which is a great way of putting it.

I think CTP is also going to log Granite Mass too so check his aswell.

[matttat2]

Dentist's aren't good. I need to get saving cause need some work done. Good to see you still did your best though.

Got my stacks of bullk/ravenous, taurotest/shreadabull etc then you come up with the granite stack, dam you guys ha ha. Seems you all got everyone converted.

[D-HUMPHREYS]

She was like a butcher! She had to put one of those suction things in whilst she was drilling away to stop the bleeding! I hope she uses more anaesthetic next time though!!

Haha! I'm sorry! AD are just keeping everyone on there toes! It's good to see people using the products and seeing great results. Can't wait to see the first hand results from Granite Mass. Really looking forward to the next 8 weeks.

[Richdunn]

Dentist's aren't good. I need to get saving cause need some work done. Good to see you still did your best though.

Got my stacks of bullk/ravenous, taurotest/shreadabull etc then you come up with the granite stack, dam you guys ha ha. Seems you all got everyone converted.

lol i know, i might get some tauro for my second 4 weeks, plus if it doesnt work heads will roll!

[D-HUMPHREYS]

lol i know, i might get some tauro for my second 4 weeks, plus if it doesnt work heads will roll!

As long as your diets great, your consuming 2g protein per lb of bodyweight, and your training well, the results will come!

[steve90]

Haha so the pretty colour does work!!

Good to hear, il be following with interest mate.
Haha yeah, if your personal trainer let's you! If you want to go on a cut then do it! But I reckon lean bulking would be more beneficial to you at the moment. Stealing this quote of Paul from NAR's signature - "You have to build your house before you decorate it!". Which is a great way of putting it.

I think CTP is also going to log Granite Mass too so check his aswell.

Oh yeah I will cut when I want, but like you said, lean bulk is a better option atm, just wanna be ripped for summer lol, not even sure why!
Well I do know why, to show off lol, but not the best reason.
Definitely agree with that quote, gotta build your foundations first, the decoration is the easy bit, in terms of time.

Oh yeah I saw chris was but thought he's like 25 so may see better results from it (lower test) whereas your basically 21 like me so would be a great indicator.

[D-HUMPHREYS]

Showing off! Probably the best reason, let's face it one of the biggest reasons we do it is to feel better in ourselves and make ourselves look good etc....

Yeah I see what you mean, our age and body types are more similar so itl be a better comparison. I just need to increase protein upto 2g per lb, due to increased protosynthesis etc.... And hopefully Il see the gains I'm expecting. And il make sure I log everything so you can see.

[steve90]

Yeah 100% true there mate!
2gs per lb, I think I'm even a little over that (this includes all things like nuts and bread etc tho).
I am well new to it all, but the higher protein means my carbs can be lower, which is meant to mean leaner gains.
So far its worked pretty well...only been on the new diet for a week though.

Definitely look forward to seeing your progress, I hope it works well for you!

[D-HUMPHREYS]

If it's working for you, stick to it! You need to try things out and see how your body adapts to things.

I hope it works well for me too!! Il keep you posted, just waiting for my supps to be delivered first, I'm real eager to commence my Granite Mass stack.

[Richdunn]

As long as your diets great, your consuming 2g protein per lb of bodyweight, and your training well, the results will come!

it ****ing better !

[D_e_A_n]

Realistic goals pal and if you keep that diet up you'll be a monster.

[D-HUMPHREYS]

Update 2:


Training – Week 1 Day 2


Shoulders and Traps

Day 2 – Shoulders and Traps
Clean and Press 1 x WU + 3 Working sets of 6-8 Repetitions
Seated Military - 3 Working sets of 6-8 Repetitions
Arnold Press - 2 Working sets of 6-8 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 6-8 Repetitions



Suffering abit from yesterdays calf session! Walking a tad funny, but great indication that I'm hitting them properly now. The session today was good, could potentially have pushed myself abit further, but I wasnt with my training partner so rather risk injury I played safely, concentrating more on form, making sure momentum never played a part in any movement.

Diet was good, but changed my 9AM meal for a steak and sweet potato, bloody lovely!!

Supps - Still not started yet, will keep you updated regarding my start with GRANITE MASS.

Thanks for reading, feel free to ask any questions.

[D-HUMPHREYS]

it ****ing better !

Have faith Richard!!


Realistic goals pal and if you keep that diet up you'll be a monster.

Thanks mate, Im hoping so, thats the plan anyway!

[dickyoliver]

Looking good dave. With your steak and sweet potato do you cook the night before and reheat at work?

[CTP]

Update 2:


Training – Week 1 Day 2


Shoulders and Traps

Day 2 – Shoulders and Traps
Clean and Press 1 x WU + 3 Working sets of 6-8 Repetitions
Seated Military - 3 Working sets of 6-8 Repetitions
Arnold Press - 2 Working sets of 6-8 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 6-8 Repetitions



Suffering abit from yesterdays calf session! Walking a tad funny, but great indication that I'm hitting them properly now. The session today was good, could potentially have pushed myself abit further, but I wasnt with my training partner so rather risk injury I played safely, concentrating more on form, making sure momentum never played a part in any movement.

Diet was good, but changed my 9AM meal for a steak and sweet potato, bloody lovely!!

Supps - Still not started yet, will keep you updated regarding my start with GRANITE MASS.

Thanks for reading, feel free to ask any questions.



How can you sleep after steak and sweet potato lol??

Im loving reading all of the AD logs, looks like we have a nice broad spectrum of body types (Endo, Ecto etc etc) as well as a variety of different carb approachs (high, med, low, cycled) - itll be nice to compare them all at the end!

Chris

[D-HUMPHREYS]

Looking good dave. With your steak and sweet potato do you cook the night before and reheat at work?

I have kitchen facilities at work so manage to cook everything I need whilst Im there, just means I have to stop work a little earlier to get it prepared!!


How can you sleep after steak and sweet potato lol??

Im loving reading all of the AD logs, looks like we have a nice broad spectrum of body types (Endo, Ecto etc etc) as well as a variety of different carb approachs (high, med, low, cycled) - itll be nice to compare them all at the end!

Chris

My steak and sweet potato was 9 in the morning Chris, not at night, so I didnt go to sleep after it!!

Yeah, its good to compare between each others, Im currently monstering the calories, and will soon be cycling like spencers approach, although I may do it a tad differently and go for CKD rather than just a high-med-low carb cycle.

Im following Team AD in the comp, so hopefully you'll do us proud! I cant wait to start my Pro-Test cycle and put some more mass on.

Dave

[D-HUMPHREYS]

Update 3:

Day 3 (5/04/11) was a rest day, much needed aswell! Been hitting it hard, and I felt the rest did me good.

Training – Week 1 Day 4 (Yesterday)


Legs

Day 4 – Legs
Back Squats 4 x 8 ATG
Hack Squats 3 x 8
Staggered Leg Press 3 x 12 (6 with one foot higher than other, then swapped for another 6)
Walking Lunges 2 x 8 on each leg

I was going to update last night, but I got in from my session, had my PWO meal, and then fell asleep! woke up a couple of hours later, had some food and then it was back to bed! To be fair I think all the sleep did me good, feeling alot fresher than I normally do in the morning after a big session.

Today - Another scheduled rest day, legs feel battered! Plenty of rest and plenty of food is on the cards for the day!


Thanks for reading.

[D-HUMPHREYS]

Update 4:

Day 6 – Chest and Triceps


Flat Dumbell Press 2 x WU + 3 Working sets of 6-8 Repetitions
Incline Barbell Press - 3 Working sets of 6-8 Repetitions
Dips 2 x WU + 3 Working sets of 6-8 Repetitions


Diets been solid, May be having a bit of a cheat tomorrow as Im talking the other half out for a meal...

Enjoyed this week of heavy compounds, makes a change from endless amounts of exercises etc...

Supplement wise - I have my supps all in order now, and from monday I will be officially starting Granite Mass!


Went to the gym with my girlfriend earlier, being her 'Personal Trainer'... Turned a few heads when I had her Deadlifting and squatting! She wasnt shifting alot of weight, put form-wise she was putting most of the men to shame!! Saying that, theres not a great deal of people who squat or deadlift, my gyms full of numptys who just train the 'mirror muscles'!! I'l stop myself there cause I can feel a rant coming on! haha

Good night, God bless!
Thanks for reading....

[matttat2]

You running alot of supp's along side bullk? I seem to have quite a few hoping it works. Warren put me on to purple wraath also so see how that goes.

Be good to see how you get on running bullk although in a slightly different cycle.

[Craig R]

Hi mate lost track of your log for a while just caught up. Will be reading with interest on your view of AD's latest supps. How do you find your lifting hooks for chin ups did you try it in the end. I did read they were really good for deads I think I will invest in some.

[D-HUMPHREYS]

You running alot of supp's along side bullk? I seem to have quite a few hoping it works. Warren put me on to purple wraath also so see how that goes.

Be good to see how you get on running bullk although in a slightly different cycle.


Just creatine, protein and ravenous to help with the calories. I may invest in some ZMK just because I like the dreams!! Haha. Should get enough of everything from that, and real food. Don't think Iv forgotten anything.

I was looking at that purple wrath, let me know what you think of it.

When you starting bullk? I should be on Monday all being well, and DPD pull their finger out! BullK off for the next 4 weeks??!

[D-HUMPHREYS]

Hi mate lost track of your log for a while just caught up. Will be reading with interest on your view of AD's latest supps. How do you find your lifting hooks for chin ups did you try it in the end. I did read they were really good for deads I think I will invest in some.

Good evening!
Il keep you posted with the AD Granite Mass stack, looking for good things from it.
Havnt felt the use for them with chins, I was contemplating it but my grip is alright for them, plus I couldn't work out how I'd get off without my gym partner lifting me off!! Haha
They work wonders for deads, was only doing sets of 100 a few weeks ago, now it's 140 with ease.

[matttat2]

Dpd???
I was gonna go with size on but warren said purple wraath would probably be better. I've got zmk also purely to try help with my lack of sleep. I get Fu@ked up dreams anyway.

[matttat2]

Forgot to answer, I'm starting bullk Monday also. Was gonna do shoulders tomorrow and start then. Chest is aching from yesterday and doing legs now so figure a day of rest is good. Plus give me time with the kids and to cook food for the week.

You upping your calories again when on bullk?

[D-HUMPHREYS]

DPD -The couriers, they tried delivering something, but I wasnt in so they took it back to there York Depot, about an hours drive away! So im waiting for re-delivery....

I was thinking of adding an intra workout product, but Im not 100%, I should be gettin enough nutrients, If i feel i need it, I'l add one in... Yeah, lovely sleep with ZMK, but it tends to send me into a much deeper sleep, and I've been known to sleep through my alarms, and my supervisors are not best pleased!! haha. But the dreams more than make up for getting bollocked at work.

Nice, Il be keeping an eye on your challenge log and see how you get on with it... Yeah I'l be upping calories a bit, but saying that there quite high at the moment, so I'l see how it goes. I think I'l be adding abit more protein, but probably keep carbs as they are. Can see abit of increased BF, but not to worried about that at the moment.

[steve90]

Hey dave, what supps are you taking apart from the obvious ones like standard protein? Like multi vits or EFAs? I'm looking into taking some of those.
Noticed your taking ZMK? I am considering it as I often struggle getting to sleep, does this effect your slow digesting protein before bed?

Purple Wraath is meant to be a good intra workout- want to try but it is always out of stock on monster!

Oh and I hate it when I miss deliveries!! Especially if I'm low on something. Monster now have granite stack stocked...I'm tempted but will wait to see what results you get, seeing as its a fair expense!

[D-HUMPHREYS]

Hey dave, what supps are you taking apart from the obvious ones like standard protein? Like multi vits or EFAs? I'm looking into taking some of those.
Noticed your taking ZMK? I am considering it as I often struggle getting to sleep, does this effect your slow digesting protein before bed?

Purple Wraath is meant to be a good intra workout- want to try but it is always out of stock on monster!

Oh and I hate it when I miss deliveries!! Especially if I'm low on something. Monster now have granite stack stocked...I'm tempted but will wait to see what results you get, seeing as its a fair expense!

Hi Steve,
I'l be taking a multi-vitamin, but at the moment its a bog standard one, but funds permitting I may invest in some Animal Pak, best vitamin supplement out there IMO. I should be getting enough EFA's from my diet, so shouldnt have to bother with them, but I'd definately recommend taking some if your not getting enough from real foods, as they are a very important factor in your diet.

Im not 100% taking ZMK yet, but i may well get it when I put my next order through... It works wonders for better REM sleep, resulting in better recovery etc... And the best dreams ever haha!! It wont affect your protein before bed, but just make sure you dont have any noticable amounts of calcium with the ZMK as this can lower the effectiveness....

If you ever get purple wraath, let me know what you think of it, as I'm also interested.

Yeah, I'l keep you posted on the Granite Mass stack... (But its not too expensive, when you think about. As your saving £20 already on it (Combined price is £63 and if you bought them seperately it is £83) plus you could then use your FF discount and its a win win situation!).

[matttat2]

I've took my first serving of purple wraath, its similar to paracetamol dissolved in water taste wise :( although kateco and a few others said the taste improves with time. Ctp said it has pretty much stopped him getting dom's which I'm hoping for but will let you know.

You started bullk now?

[D-HUMPHREYS]

Hahaha! The taste doesn't seem to appealing!!

Not yet, not 100% so don't want to waste any time on it, hopefully will start before the end of the week. I'm eager to get on and start but at the same time I don't want to rush into it for the sake of it.

[steve90]

Hi Steve,
I'l be taking a multi-vitamin, but at the moment its a bog standard one, but funds permitting I may invest in some Animal Pak, best vitamin supplement out there IMO. I should be getting enough EFA's from my diet, so shouldnt have to bother with them, but I'd definately recommend taking some if your not getting enough from real foods, as they are a very important factor in your diet.

Im not 100% taking ZMK yet, but i may well get it when I put my next order through... It works wonders for better REM sleep, resulting in better recovery etc... And the best dreams ever haha!! It wont affect your protein before bed, but just make sure you dont have any noticable amounts of calcium with the ZMK as this can lower the effectiveness....

If you ever get purple wraath, let me know what you think of it, as I'm also interested.

Yeah, I'l keep you posted on the Granite Mass stack... (But its not too expensive, when you think about. As your saving £20 already on it (Combined price is £63 and if you bought them seperately it is £83) plus you could then use your FF discount and its a win win situation!).

Will so on the purple wraath but considering getting superpump max instead, it blew my head off and really helped my long session.
I'm not sure if I get enough EFA, I do have 70 grams of seeds and nuts which should give me a lot, but don't have a fatty fish regulary.

I have purchased: Super Strength A to Z Multivitamin and Minerals and Omega 3, 6 & 9 1000mg which I'm sure can only be beneficial, dirt cheap too.
I was thinking about a zinc supplement but my mum worried me saying you can overdose on it? which I think is rubbish, but the multi-vit provides 100% of our RDA...dunno if you know more on this?

I look forward to seeing your result on granite.

[D-HUMPHREYS]

I cant take pre-workouts anymore, my body doesnt agree with them anymore! I take them now and then, but generally I just get to hot, sweat like a b*tch, feel sick and nearly pass out!

You should be getting enough EFA's if your having the seeds and nuts along with the Omega 3,6 and 9 tablets...

How much will you be getting from your vit supp? Zinc poisoning can happen, but it is unlikely you will take enough to do it with just a multi vit and a zinc/magnesium mix. Here's a little extract from a website; Zinc side effects can become potentially serious if you take doses from 150 to 450 mg a day. Taking this much can decrease your copper, iron and magnesium levels, reduce your body's immune function, and reduce your HDL (good cholesterol) level.

Normal ZMA supps have around 30mg of zinc in them, and Ive just checked the vitamin supplement you listed (I think it was the same one) which has 10mg of zinc in (10mg is our RDA).

So I wouldnt be worried about Zinc overdosing, as you would only be taking in around 40mg, which is nowhere near the levels you would overdose at.

Hope that helps.

[steve90]

I find that with pre workouts as long as I'm doing something then I'm ok, as soon as I sit down I start tingling and sweating.
The vit supp gives 100% RDA which is 15mg according to this one I have hear (its a kiddies one I'm using till my adult one arrives lol!).
But like you have clearly stated to overdose I'd have to eat a shed load of these, so zinc poisoning is unlikely.

Thanks dude! I can now use the new thanks app woop!

[D-HUMPHREYS]

Ah fair enough! I must of looked at the wrong one! But you get the idea, you need to be taking alot more than the directed dose of just a multi vit and a zinc supp!

Whats this new thanks app about?! Is it going to over take the rep facility or what?!

[steve90]

AC said its just being test run, and they're going to replace it with a 'like' button.

I think it just needs to be made more clear what the rep function is for, too few people use it.

[D-HUMPHREYS]

ah fair enough! they both pretty much do the same job so dont really need both........

[D-HUMPHREYS]

Update;

Finally managed to drag myself into the gym after a week of being ill. Gave myself enough time to recover, and didnt want to rush it and make myself worse. This inevitably meant I postponed the starting of Granite Mass, as it would of just been a waste of time starting whilst I was ill!! I will be going on holiday on saturday morning till wednesday night, with no access to the gym, just open country side and a lot of mountains! So I will start on thursday morning, I apologise to the people waiting for me to start the stack, stay tuned and I promise you wont be disappointed!

The session went as follows;



Legs (Quads, Hams and Glutes)

Leg Extensions 2 x WU + 3 Working sets of 8-12 Repetitions (75Kg)
Rear Squats 2 x WU + 3 Working sets of 8-12 Repetitions (100Kg ASS TO GROUND!
Hack Squats - 3 Working sets of 8-12 Repetitions (120Kg)
Seated Leg Curls 1 x WU + 3 Working sets of 8-12 Repetitions (Not sure)
Glute Bridge Raises - 3 Working sets of 8-12 Repetitions (60Kg)

Didnt shift alot of weight more focusing on proper form and ROM, but its steadily increasing... Hoping for a big strength increase whilst on Anabolic Designs Pro-Test cycle.

Also did Calves;


Calf Raises 3 Sets of 12 reps (80Kg) SS with bodyweight raises



Il update before I start the stack with Pics, Measurements etc... along with goals which I aim to achieve along the way.... This should give me better drive and help me keep motivated.

Thanks for reading, Adios

[CTP]

Hey Dave - Glad to hear your on the road to getting better :)

Despite going for ROM and technique your still shifting some poundages!

Enjoy your holiday, and I look forwards to following your granite mass programme :)

[D-HUMPHREYS]

Hey Dave - Glad to hear your on the road to getting better :)

Despite going for ROM and technique your still shifting some poundages!

Enjoy your holiday, and I look forwards to following your granite mass programme :)


Cheers Chris :)

I feel as though I could be and should be lifting more! But I'd rather focus on form and proper technique rather than shifting as much weight with piss poor form like half the people at the gym.

Il be logging on wednesday night with prep, then thursday is kick off! Cant wait! Hows it going for you?

[dieselbhoi]

Hey u! AD rep? Nice one!!


I've jus realised that u not doing the comp, reason?

[D-HUMPHREYS]

Hey u! AD rep? Nice one!!


I've jus realised that u not doing the comp, reason?

Been a rep for ages!! Mainly on a couple of American forums, and been on here for nearly a month I think.....

I thought Id just give you all a chance.............










Number of reasons really sunshine, firstly doesnt fit in with my current training or anything, but mainly because Im jetting off to the caribbean the day of Olympia, so if I did win (which would of been a long shot anyway), I wouldnt of been able to enjoy the prize!

[dieselbhoi]

Ya fookin yank!! Lol

Well, u could've tried and give tickets to me if U'd won u selfish bastard!

[D-HUMPHREYS]

Ya fookin yank!! Lol

Well, u could've tried and give tickets to me if U'd won u selfish bastard!

Haha! I put on my best american accent when im talking to them... (yes, american accent over the internet is possible when your as good as me...)

Im trying at the moment, but Im just not including myself in the challenge! Il be posting pics (before and after) for the AD Pro-Test cycle, so you'll see how good (fat) I look after 8 weeks of monsterous eating.

Your right there though, I am selfish! Id of hate to win it and give it away to someone... Id rather have just got the tickets and rip them up then let any of you get to go!!!

[dieselbhoi]

Your right there though, I am selfish! Id of hate to win it and give it away to someone... Id rather have just got the tickets and rip them up then let any of you get to go!!!

That is why we get on - we are very much alike!!

[dieselbhoi]

Ps. I gave u a gay heart for that post lol

[D-HUMPHREYS]

That is why we get on - we are very much alike!!

Haha very true!


Ps. I gave u a gay heart for that post lol

Aww thats cute, thanks! Only just realised we can do them!

[D-HUMPHREYS]

Just got back from a trip away,

Diet wasnt 100%, weight training was non-existant (apart from carrying a dog over 3 miles as it was on its last legs), did 3 days of hiking and probably burnt off too many cals which isnt good whilst bulking but nevermind.

Granite Mass starts TOMORROW. 8 weeks of adding abit more muscle hopefully before I start to diet for my caribbean holiday in sept.

Thanks for reading, stay tuned!

[scotty1884]

Just got back from a trip away,


Granite Mass starts TOMORROW.


Looking forward to seeing how u get on with it, just bought the stack myself well eager to try it.

[CTP]

Just got back from a trip away,

Diet wasnt 100%, weight training was non-existant (apart from carrying a dog over 3 miles as it was on its last legs), did 3 days of hiking and probably burnt off too many cals which isnt good whilst bulking but nevermind.

Granite Mass starts TOMORROW. 8 weeks of adding abit more muscle hopefully before I start to diet for my caribbean holiday in sept.

Thanks for reading, stay tuned!

WOOP WOOP - You feeling back on form now?

[D-HUMPHREYS]

I feel 100% now, about time too!

Let's hope the 10 days off weights hasn't done too much damage, and I'm hoping I should be lifting the same.

Gonna start over and begin today as Week 1 Day 1 on my plan. Can't wait!

[matttat2]

Good to see your back at it. Gonna keep a eye on how your getting on, just started bullk myself yesterday. Light sets at the mo then gonna aim for heavy next week.

[D-HUMPHREYS]

Update;


I officially started Anabolic Designs Pro-Test cycle today, which I will be logging for the next 60 days.

http://i137.photobucket.com/albums/q231/dave_hedon/protestcycle.jpg

I’ve just had a 10 day break from weight training due to illness then a holiday, and had my first session back today. I started over on WEEK 1 DAY 1 of my plan, and today was Back and Bi’s.



Week 1 - Day 1 – Back and Biceps

Deadlift 2 x Warm up (WU) + 3 Working sets of 130Kg 6-8 Repetitions (With Lifting Hooks)
Wide Grip Chins 1 WU non-weighted + 3 Weighted sets of 10Kg 6-8 Repetitions
T-Bar rows 1 x WU + 3 Working sets of 70Kg 6-8 Repetitions
Reverse Grip Bent Over Barbell Rows - 3 Working sets of 60Kg 6-8 Repetitions


First session in a while, didn’t really enjoy it, busy gym, bit rusty from the break, but overall wasn’t too bad.


Beginning Weight (Morning + Unclothed) - 83Kg

[D-HUMPHREYS]

As promised, here’s some before pictures, face blanked because I look a bit daft! Have a good chuckle and pass judgement all you want, that’s what they’re there for! And before someone says, Yes, shocking posing…. And Legs are pretty much non-existent at the moment (I will upload pictures if people want, but it wouldnt allow me to do more than 4 on one post). Not too pleased with them, put on a bit too much BF lately with not being strict with diet (allowing way too many cheats! And enjoying food after a long cut!), and consuming a large amount of cals…. But ‘You have to build your house before you decorate it’! Hopefully after 8 weeks I should see a lot of difference in mass and shape, aswell as strength. But that’s all to come…

Relaxed;


http://i137.photobucket.com/albums/q231/dave_hedon/Picture12.gif

http://i137.photobucket.com/albums/q231/dave_hedon/Picture1.gif


And a couple flexed;

http://i137.photobucket.com/albums/q231/dave_hedon/Picture11.gif

http://i137.photobucket.com/albums/q231/dave_hedon/Picture14.gif


Looking for big things in the next few months, getting serious for my bulk for the next 8 weeks, then will be getting trim for the middle of September. No excuses now, I’m getting everything together and leaving nothing to chance, and going to push it to the extreme….

[matttat2]

Ha ha the first pic looks like your holding your shorts up rather than wearing them.

How many bottles of bullk you got? I got two but just realised at two tabs only gives me a months cycle.

[D-HUMPHREYS]

Hahah! I was useless trying to get the self timer to work, by the time I pressed it, ran back into position it had taken! So thats my excuse!! haha.

Iv got one at the moment, but will be getting a second, for my 8 week cycle...

[D-HUMPHREYS]

Update;

Had yesterday off as a rest day, mainly due to a new arrival in the household as I've just got a puppy. Only 6 weeks old so its getting alot of attention so it settles in. Which kept me up most of last night! But managed to get a few hours here and there.

Did shoulders and traps today, and heres how it went;


Week 1 Day 2 – Shoulders and Traps

Clean and Press 1 x WU + 3 Working sets of 50Kg 8 Repetitions
Seated DB Press - 3 Working sets of 28Kg each arm 8 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 40Kg 8 Repetitions



Could probably of gone heavier, didn't have a spotter and didnt fancy an injury after 2 weeks off but enough of the excuses, hopefully strength will skyrocket during this cycle...

[Glenn]

Nevermind your training session, where's the puppy pic!?


;)

[D-HUMPHREYS]

Haha! Il get one up soon, itl attract more attention to my log!

[Ashers]

good luck with this Davey boy

[Craig R]

Update;

Had yesterday off as a rest day, mainly due to a new arrival in the household as I've just got a puppy. Only 6 weeks old so its getting alot of attention so it settles in. Which kept me up most of last night! But managed to get a few hours here and there.

Did shoulders and traps today, and heres how it went;


Week 1 Day 2 – Shoulders and Traps

Clean and Press 1 x WU + 3 Working sets of 50Kg 8 Repetitions
Seated DB Press - 3 Working sets of 28Kg each arm 8 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 40Kg 8 Repetitions



Could probably of gone heavier, didn't have a spotter and didnt fancy an injury after 2 weeks off but enough of the excuses, hopefully strength will skyrocket during this cycle...

Strong lifts there mate and like Glenn said what Puppy wheres the pic's lol

[D-HUMPHREYS]

Right here goes again... Just typed a whole essay out and went to press POST but apparently I wasnt signed in, so it didnt post and it deleted what I wrote!


Update;

Its about time I updated! I've been a tad busy lately with the new addition to the household... Getting minimal sleep! and having to keep an eye on her nearly 24/7 at the moment due to her only being 6 weeks old.... Shes abit of a terror with chewing things at the moment, but somehow she already seems toilet trained. I dont know if its because of her being from a farm, she only feels comfortable doing her business outside or what, but thats good news for me!

And as requested, here she is!

http://i137.photobucket.com/albums/q231/dave_hedon/dog-1.jpg

http://i137.photobucket.com/albums/q231/dave_hedon/dog2-1.jpg




Right then, back to the training! Heres how the last few days have panned out;



24th was Day 3 – Rest

25th (Yesterday) was Day 4 – Legs (Quads, Hams and Glutes)

Rear Squats 2 x WU + 3 Working sets of 8,7,6 Repetitions 100Kg
Hack Squats - 3 Working sets of 8 Repetitions 120Kg
Walking DB Lunges - 2 Working sets of 6-8 Repetitions
Staggered Leg Press 2 x WU + 3 Working sets of 8 Repetitions

Today is Day 5 – Rest

And tomorrow will be Day 6 – Chest and Triceps


Diets not being spot on due to running out of protein and food over the bank holiday! Managed to get to makro yesterday and stock up on meat, and hopefully will get to monster later on for some protein...

Hope the trainings going alright for everyone especially the contest entrants...

Au'revoir

[Ashers]

Diets not being spot on due to running out of protein and food over the bank holiday! Managed to get to makro yesterday and stock up on meat, and hopefully will get to monster later on for some protein...

haha happened to me, had to steal some of my bro's myofusion lol.

Puppy is cute man, and also nice to read your still gunning for mass.

[D-HUMPHREYS]

I had to steal my girlfriends diet whey! Thats how bad it was for me!!

8 more weeks of packing it on, untill its time to slowly change the diet and try trim up for the caribbean....

[Ashers]

I had to steal my girlfriends diet whey! Thats how bad it was for me!!

haha dark days.

[sam14]

how long u expecting to cut for mate?.....and will u be going keto?

[D-HUMPHREYS]

Carb cycling till sept mate, not going full keto, lost too much mass last time.

[sam14]

ok mate...will definately follow that if ur logging it!

interested in that at some point!
:)

[D-HUMPHREYS]

Yeah, itl just follow on in this log, il keep you informed...

[D-HUMPHREYS]

Update;

Il start where I left off....

Had the 26th as a Rest, and did Chest and Triceps on the 27th which was the last session of "Week 1", Heres how it went;


Day 6 – Chest and Triceps
Flat Dumbell Press 2 x WU + 3 Working sets of 44Kg 8,7,6 Repetitions
Incline Dumbell Press - 3 Working sets of 40Kg 8,7,6 Repetitions
Dips 2 x WU + 3 Working sets of +15Kg 6-8 Repetitions


Good last heavy session of the week... Felt strong, Can already feel the effects of BullK + Tauro, lifting feels easier, and even in the first week I feel stronger than ever before, so my confidence is increased and Im generally feeling good about things at the moment...

Here goes the start of week two then... I had 28th and the 29th as Rest days. And made my first session of week two on the 30th (Yesterday) and dragged myself to the gym this morning for session 2. It went as follows.



Week 2 - Day 1 – Back and Biceps
Deadlift 2 x Warm up (WU) + 3 Working sets of 120Kg 12 Repetitions
Lat Pull Down 1 x WU + 3 Working sets of 75Kg 12 Reps
T-Bar rows 1 x WU + 3 Working sets of 70Kg 8-12 Repetitions
Barbell Curl 1 x WU + 3 Working sets of around 40Kg (Not sure how much the little barbell weighs) 8-12 Repetitions
Seated Incline Curl with twist at bottom - 2-3 Working sets of 18Kg 8-12 Repetitions

Day 2 – Shoulders and Traps
Clean and Press 1 x WU + 3 Working sets of 8-12 Repetitions
Seated Military - 3 Working sets of 8-12 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 8-12 Repetitions
Side Lateral Raises 1 x WU + 3 Working sets of 8-12 Repetitions
Bent Over Rear Delt Flyes - 3 Working sets of 8-12 Repetitions


Good sessions, enjoying the current plan, can't wait for the rest of the weeks to follow.

[D-HUMPHREYS]

Update;

Quite liking week 2, makes a change from pushing out only 6-8 reps. Strengths on the up, and I think BullK is to thank for that. Il be able to see properly when I get back round to week 1 and see how much I can push myself....

Getting abit more sleep now, the puppies settled in well, so shes not much trouble at the moment. Uni on the other hand is taking up all my time, I'm only part time doing one day a week (I work the other days), and the sheer amount of work I have for next week is a joke.

Anywho, less of the rambling.

2nd May was Rest

Yesterday was Legs, which went like;

Day 4 – Legs (Quads, Hams and Glutes)
Leg Extensions 2 x WU + 3 Working sets of 8-12 Repetitions 75Kg
Rear Squats 2 x WU + 3 Working sets of 8-12 Repetitions 100Kg
Hack Squats - 3 Working sets of 8-12 Repetitions 120Kg
Seated Leg Curls 1 x WU + 3 Working sets of 8-12 Repetitions

and today is thankfully a rest day!!

So far so good, but to be honest the cuts in the back of my head now, since its getting warmer, and people seem to be wearing less and less! So going to push through these remaining 7 and a bit weeks untill I finally shed the fat!

[D-HUMPHREYS]

Update;

My legs were in pieces after the last session, I could hardly walk! Such a good feeling... I can already see a slight size increase on them already after two weeks (this is probably because they was like bamboo shoots before!) and I hope after another 6 weeks, I finally wont have to be ashamed of them!

5th was the final day of "Week 2", which was Chest.... Had a days rest, then hit Back and Biceps today for the beginning of "Week 3 - Total Annihilation".... It was a right killer, never felt such a pump, it was crazy... Im looking forward to the following few days of these type of sessions.

Heres how they went;


Day 6 – Chest and Triceps
Flat Dumbell Press 2 x WU + 3 Working sets of 40Kg Each arm - 12 Repetitions
Incline DB Flyes 1 x WU + 3 Working sets of 26Kg 10 Repetitions
Dips 2 x WU + 3 Working sets of +10Kg 12 Repetitions
Skull-Crushers 1 x WU + 3 Working sets of 40Kg - 10 Repetitions
Single Arm Cable Extension - 3 Working sets of 10Kg - 12 Repetitions


Week 3 – TOTAL ANNIHILATION!

Day 1 – Back and Biceps
Wide Grip Chins 2 sets to Failure
Incline DB Row 2 sets 36Kg 15-20 Reps
Straight arm pull down 1 set 25Kg - 20 Reps
Standing DB Curls 2 sets 18Kg - 16 Reps each arm
Preacher Curls 2 sets 14Kg DB - 18 Reps
Narrow Grip EZ Bar Curls 1 set of 25Kg 20 reps


Feeling good and full, When I come back round to week 1 Im hoping for big things regarding strength, after already increasing weight on squats and deadlifts, I cant wait to see what I achieve.

Im showing a slight weight increase also, gonna keep the cals high, and get plenty of protein, and Im sure things will fall into place.

[CTP]

D,

YOU BEAST!! your certainly shifting some poundage there matey!!!

Looks like granite mass is kicking in a treat... what are the chances of getting some photos of your leg? would be interesting to watch them progress!

C

[D-HUMPHREYS]

D,

YOU BEAST!! your certainly shifting some poundage there matey!!!

Looks like granite mass is kicking in a treat... what are the chances of getting some photos of your leg? would be interesting to watch them progress!

C

Now then C!

Yeah Pro-Test Cycle is kicking in a treat, I can't wait to get back to 'Week 1' and see what I can shift for 6-8 reps....

Im sure I took one at the beginning, but I couldn't upload it at the time with my other pics cause I had too many pics on the same post. Definitely got one though so I can compare.

Already added 10Kg on squats, and what I was doing for 6-8 reps, I managed to do the following week for 10 reps. I do seem to have got a huge ass from deep squats though! Haha.

Hows it going for you?

DH

[mickfootie]

Fantastic journal you got going here Dave. Very informative and keeping AD shining too. :)

[D-HUMPHREYS]

Fantastic journal you got going here Dave. Very informative and keeping AD shining too. :)

Cheers Mick, Loving the cycle at the moment! Appreciate the feedback....

Update;

Been hard the last few days, anyone at Uni at the moment will understand, with the deadlines at this time of the year. Its such a ball ache, but its nearly over for the time being.... That combined with the torture of a 9 week old puppy, is not helping!! haha.

After the back session, I felt amazing. I felt like my back got severly beaten, but I loved it. the DOMS was such a good feeling, which has only now began to subside. I followed back up with shoulders, a rest and today I hit legs. I've never wanted to crawl up into a ball and die, as much as i did after todays session. It was hard and horrible, and I wanted to quit.... But I didnt....

Although it may seem quite counter-active towards the bulk, but I did an MMA session last night, started up to try and pick up my fitness, I used to be part of a cross-country team in school, but now I get out of breath going up the stairs! Thats how bad its got... So I went, and was struggling after the first 5 minutes haha! I went hell for leather at it, and didnt hold anything back which was a rookie mistake! I should of conserved energy like I saw everyone else did. We didnt even do much sparring, just mainly pad work and grappling, and I feel like a bag of smashed crabs! Im aching BAD! I consumed some extra calories yesterday due to doing this session, as I didnt want to be in too much of a defecit...

Enough about that, heres how the sessions went;



Day 2 – Shoulders and Traps
Seated DB Press – Lat Raise – Bent Over Raise TRI-SET 3 Sets of 10 x 10 x 10 (28Kg - 10Kg - 10Kg)
Upright Row SS with Front Raises 3 sets of 10 x 10 (Between 35Kg and 40Kg for Upright rows as I dont know how much the little barbell weighs - 12Kg for front raises)
Shrugs (To the rear) 2 sets to failure 80Kg
Steering Wheels with 20Kg plate 2 x 20Reps

Day 3 – Rest

Day 4 – Legs (Quads, Hams and Glutes)
Leg Extensions 2 sets of 3 Stage Drop-set + Partial Reps 10 x 10 x 10 x 10 (75Kg - 50Kg - 30Kg - 75Kg)
Leg Press 2 sets of 40 Reps 100Kg (Even at a low weight this felt horrible, and without the motivation from my gym partner I would of stopped at 20!)
2 Sets Back Squats (Only light but by this time into the sesision it was more than enough) SS with bodyweight sissy squats
Seated Leg Curls 2 sets of 20 Reps


Although I felt horrid after this session, I loved it, because I knew the horrid feeling was good, and it was progress! I cant wait for "week 3" to be over now! and back onto "week 1"

Good night and god bless x

[CTP]

Yeah Mate, its all good here.

Im having an enjoyable week off :) Finished Granite Mass a week ago, and will kick off the new diet on monday.

Popped to the gym on monday to pass the time and my strength was still there :) Size is still sat at 237lbs

Looking forwards to cutting.

10kg is an awesome improvment, looking forwards to seeing lots of new PBs in 'week 1'

C

[D-HUMPHREYS]

Quick Update then;

Had a week off due to University Work, Had to hand in an assessment, which was a portfolio of around 80,000 words.... Which stupidly I left till the last minute to do, so I had 7 days off, working 6-2 then doing Uni work 2-1 in the morning... Diet was p*ss poor, mainly surviving on liquid meals, it was like I was fasting! It wasnt easy.

Had first session back yesterday,

Straight Forward Week 1 session same as before just swapped the days around and started with Chest - Flat DB, Incline DB, DB Pullovers and Weighted Dips.... Felt weak! Managed to push a decent weight up but missing a week didnt feel good.

Just got back from MMA, mainly worked on jiu jitsu tonight so although I worked up a sweat, it wasnt a massive cardio session like last time. Quite possibly doing Muay Thai and abit more MMA tomorrow, But I dont want to be doing it and missing sessions, so its either that or Shoulders, I'l see how I feel....

Kept it short and sweet, hopefully have a full update for you later in the week, were I'l talk about gains and such.

Thanks for reading, Au Revour

[D-HUMPHREYS]

Update;

Felt great after that chest session, DOMs were a killer, but a nice pain!

On Thursday I decided to do an hours Muay Thai followed by an hours MMA ground work (Jiu Jitsu), which I knows going to be counter productive to my bulk, but I've really gotten into it now. I felt absolutely battered after that.

Rest on friday, as had a few personal things to attend to, then just done an hours Jiu Jitsu, going to eat my weight in chicken and rice, then I'll be hitting 'Week 1' - Shoulders later today. I plan to;


3 x Clean and Press
3 x Seated DB Press
2 x Arnold Press
3 x Upright Rows

Going to see what I did last time, and compare with what I achieve tonight..... and will update with how it goes...

[mickfootie]

Hey Dave. Nice log buddy. Loving the MMA training too.

[D-HUMPHREYS]

Cheers Mick,

Loving the MMA at the moment, especially the technical side to the jiu jitsu. Thinking of stocking up on some Stampede to get me through some of the gruelling sessions.

Update;

Hit 'Week 1' shoulders yesterday;


Clean Press + 5kg from last 'Week 1' Session
DB Press + 2kg each hand
BB Upright rows + 2.5kg


Nice heavy session, working in the 6-8 Rep range.

Will be hitting legs later today, and I'm aiming for an extra 10kg on back squats, still keeping it ass to the grass. But will update later for the full details.

Going to be doing a few MMA sessions this week too, not sure which days yet, but I'l be more than likely concentrating on Muay Thai and Jiu Jitsu.

Hope all is well for everyone else,

PERFORM and TRANSFORM

[thdavies]

looking good mate, keep it up

[CTP]

Nice steady strength increase there mate - Hope all your deadlines are out the way now :)

C

[D-HUMPHREYS]

looking good mate, keep it up

Cheers! Appreciate it....


Nice steady strength increase there mate - Hope all your deadlines are out the way now :)

C

Yeah, Pushed myself harder, and seeing some good results!

My deadlines are nearly over, 6th of June I have my final exam, but after that I have the summer to do sweet F.A and prepare myself for the caribbean with the wife.



Update;

My shoulders were fried after that session! Didnt seem alot at the time, but I suffered with DOM's for the next couple of days!

On Monday I hit legs, I had a slight set-back with Squats.... The plan was to increase from the last 'Week 1' but this never happened, I struggled! This might be down to the extra time off I took off with University, but not too sure, as I then moved on to Hack Squats and after the poor effort with squats I was more determined to shift that little bit extra, and managed an extra 10kg which took me too 130kg.... I then went on to staggered leg press, added an extra 10kg from last time, and I thought I was going to die! Managed to squeeze the reps out though, which I was pleased about. Finished off with 2 sets DB walking lunges.

Good session overall, and Im still suffering 3 days later.....

On the Tuesday I was going to rest, but I felt well and was motivated so I went to gym and did a small session Calfs and finsihed with Abs. Which included standing calf raises, seated calf raises, with a couple of variations of super-setted body weight calf raises. Abs was quite simply, Weighted crunches, Leg raises and some Lumberjacks.

I also did an hours Jiu Jitsu in the evening.

Wednesday was a much needed rest day in terms of weights, But I did an hours MMA session, mainly working on ground work (Jiu Jitsu) but still worked up quite a sweat.

Today will be another rest day, and I may be doing another hour of MMA this evening all being well.



I've started to struggle to keep to my original plan. Balancing MMA and weights is becoming tricky, which has left me no option but to revise the plan. I do enjoy Y3T but it really isn't feasible for me to do at the moment. I think I will opt for a 3-day split (Pull-Push-Legs), and will be finding the best way to structure this asap.

Tomorrow is my 21st, but more importantly its the last day of my gym membership.... So I will be going down for my final session, and then see what the crack is with renewal. I dont really like my current gym, full of turnips and lacking abit of gear, but it is a 24hr gym, which is a great advantage. If not, I will pay weekly at a different gym untill I decide what to do.

Just ordered some Vitargo, which should help recovery and aid replenishing glycogen levels whilst juggling both weights and MMA.

Seeing some good GRANITE MASS gains, strength shooting up in alot of exercises, body fat dropped whilst weight steadily increasing. about 3 more weeks left, and hoping for more improvements!

Thanks for reading.

[CTP]

Happy birthday in advance mate!!! I hope yo come of the diet and get suitably smashed!

Im looking into running a Y3t package at the moment ona 3 day split. Ive gone to Papa for help so ill be sure to let you know what he produces... might be you can just tweak your original plan.

Its gotta be time for update pictures surely?

[D-HUMPHREYS]

Thanks Chris I appreciate it!

Won't be getting too bad tomorrow, just keeping it a small family gathering, as my mum is ill so were just having a family social. But I'm off to Chester for the saturday and sunday with the misses, which may involve a number of alcholic drinks! I then plan to spend a few days recovering, before going out with friends the following weekend....

Nice, let me know what Papa produces, I'l be very interested in what he comes up with.

Hmmm, I may put up a sneak preview in the next few days! But proper pictures wont be up untill the end of AD's Pro-Test cycle.

[JLizzle]

Yeah happy birthday in advance mate!

I hope you have treated yourself to a few nice things!

[D-HUMPHREYS]

Thanks J!

I sure have! Just waiting for a few things to be delivered!

[JLizzle]

Awesome, well keep us updated!

[D-HUMPHREYS]

I will do, Cant wait!

[D-HUMPHREYS]

Quick Update;

Just got back from my birthday weekend away, which included;

Poor Diet + No training!

Feel abit out of shape now, but it only comes round once a year so I treated myself, well infact my girlfriend treated me to it....

My gym membership has now ran out, found out the hard way on friday, as I turned up to gym, tried swiping my membership card and it wouldnt let me through the barrier! Ended up having to pay £5 for one session! Which was a disgrace, But I made the most of it, and ended up doing Chest and Back - Arnie style (Supersetting) seeing as though it was my last session for a few days, and my last session at that gym. Im now in the dilemma of having no gym, but I will be looking around untill I find a decent one. Until thent he MMA gym has some weights and a barbell, so I may be doing some simple routines revolving around the barbell, taking it back to basics.

Don't want to step onto the scales at the moment due to the poor diet the last 4 days, so I'l try and get plenty of decent food, and hopefully a good amount of training, and will update on that at the end of this week.

Au Revoir

[D-HUMPHREYS]

Update;

Afternoon gentlemen!

Just a quick one tonight.... After last nights training session, I found myself a tooth down. Which lead to a nice sit and wait in dentists this morning. 3 hours later, I got seen by the dental nurse, and Im not sure if she gets her kicks out of hurting people, but she did a good job on me.

This then meant I've had to rely on liquid meals all day! This has left me feeling like I've been hit by a bus, the lack of food is killing me.

I've had a lot to complain about lately, I feel like a grumpy old man! Im now toothless and gymless.... I will be going to a gym to look around at the weekend, and hopefully join asap. Untill then its just a Barbell routine at the MMA gym...

[D-HUMPHREYS]

Update;

Diets picked up, and Ive got back on track food-wise. Running low though, so a much needed trip to Macro is in order, 5kg chicken, 3kg lean beef, 5 dozen eggs.... Should last me a couple more weeks!

Weight trainings pretty much grinded to a halt. I don't want to neglect the weight training, I've come so far and don't want to just stop now. It's just finding the fine balance between weight training, MMA, aswell as more functional training and circuits to help me with the MMA. I'm still looking for another gym, but in the mean time I have just been using the MMA gyms barbell. Did a quick upper body workout before a session today which involved; Bench press S/S with Bent over row, Push ups, Wide grip dead hang pull ups, Clean Press, lateral raises and bent over lateral raises. I will be looking today for a better routine, and probably opt for a 3 day split of Push/Pull/Legs or something similar.

MMA's going great. 1 tooth down but I'm still loving it! Stand ups coming along nicely, but I'm excelling in the Jiu Jitsu side to it. I've picked it up quite quick, and the trainers are impressed. So much infact they want me to participate in an inter-club grappling tournement. Which I'm tempted to do..... The main thing I have to improve on is fitness and more particular, breathing.... I need to control breathing more, and may invest in a power breath or something to help in both of these prediciments. Another thing I need to sort out before the tournement is my nose! Got a knock on it from muay thai, and its all swollen, bruised and kills. I dont mind the pain but I just need to make sure I dont knock it again because it runs like a tap and bruises more. As long as its healed, I should be fine...

So although my gain before I started MMA was to bulk, Im still getting in the calories but the weight gain has stalled at the moment...

Thats it for now, will check in after the weekend, with news of joining a new gym hopefully...

[D-HUMPHREYS]

Update

Its gone from bad to worse. Ive damaged my foot (My extensor hallicus longus, I believe). Which has put me out for the next two weeks.

This means no MMA, and no standing weights (which would put weight on my foot). I may try and get a few sessions done encorporating seated and lying exercises so I dont have to take too much time off. But this means NO squatting! My favourite exercise, gone for two weeks! Its not fair. I may do a few ground MMA sessions, working on my BJJ within a week if it heals quick sharpish, but I dont want to risk making it worse.

Anyway, did back on monday;

Deads - 140kg +20kg since the beginning of GRANITE MASS
Hammer grip single arm machine rows 60kg + 10kg since before the cycle
Lat pull down (Would of been pull ups but someone was hogging the smith machine, which is the only place available for pull ups). 70kg
Straight arm cable pull down 25kg

Then I did a couple of Bi exercises;
Barbell curls and DB Preacher curls.

Didnt go too well, with so much time between each sessions due to not being a full member of a gym, and trying to balance MMA sessions in there too. But strength has increased dramatically from the beginning and has kept high even though the length of time in between sessions is high.

Will update at a later date regarding the health of my foot, and hopefully a return to my proper routine...

[steve90]

Hey mate

I'm glad you enjoyed your birthday and your MMA training sounds like its coming along swimmingly! Sorry to hear about your foot, seriously hate injuries, also I feel for you with your gym paying £5 a pop is radiculous, its the same with my home gym. Gotta take the rough with the smooth, sounds like your strength has increased dramatically, hows your weight progressed?

Also from the sounds of things you would recommend the granite stack? Will you be running it again?

[D-HUMPHREYS]

Hi Steve, Hope all is well with the comp.

Yeah MMA was coming on nicely before the influx of injuries! Il be back fighting fit in no time! Foots on the mend now, cheers! Still struggling to put weight on it but it doesnt hurt as much as it did.

Gained 4lbs, But lost bodyfat, so my Lean muscle mass has increased more than 4lbs.......

Yeah, I definately will be trying it at a later date, possibly just before my holiday when Im hard dieting, to keep what muscle I've gained during the bulk. Id definately recommend it, aslong as your diets good, and you know what your doing in the gym, you shuold see some impressive gains.

[D-HUMPHREYS]

Right then;

Its been a while since I've been able to train. My foot's still playing up, but is getting noticeably better. I should be back to training in the next few days. Hopefully I'll get enough MMA training done for a grappling/submission competition I am hoping to enter.

I'll be back to the weights again too, but still only barbell exercises, as I haven't found a replacement gym yet.

My GRANITE MASS CYCLE has just about come to an end, And I will be putting finishing stats up to show progress.

Thanks,

D

[D-HUMPHREYS]

Update;

First session back with weights, although it was a quick one.

Did a quick, simple and effective legs session. Finally able to put weight back onto the foot. The session went like so;

Back Squats A2T - 2x WU - 4 x 10 x 100kg
Front Squats S/S with Sissy Squats 4 x 10 70kg + 4 x 10
Lunges 4 x 10 (Each leg) x 40kg

Good session seeing as though I only had a barbell available.

Then did an hours light MMA, mainly working on submissions etc... Not too hard work, but worked up quite a sweat.


Alls looking good for saturday, where I will be taking part in a Grappling/Submission competition. Il be entering in the 6 months and under section, as I've actually only been training for about 6 weeks. Hoping to do well, but won't be disappointed if I get beat as long as I've put my all into it. I'm still new to the sport so I'm happy with all the experience I can get.

Hope all is well with everyone else. Take care.

[mickfootie]

Good luck for Saturday Dave.

[D-HUMPHREYS]

Cheers Mick. Just getting ready for another session now, Will be back on later to update!

[D-HUMPHREYS]

Update;

Spent the last few days drillling over my Jiu Jitsu technique for the competition... This was an inter-club competition, where around 4 or 5 clubs came down, and everyone would have one fight with everyone in there weightdivision.

Weighed in this morning at 83kg and got matched up in the middleweight division. Having only a month of experience I wasnt expecting anything spectacular, especially when I was going against people with nearly a years experience. I was nervous to say the least!

Despite the lack of experience, and the nerves I managed to WIN my weight division and UNDEFEATED! Very pleased with how it went and thoroughly enjoyed it. Gonna stick at it, and hopefully build on this.

http://i137.photobucket.com/albums/q231/dave_hedon/Picture024.jpg




I've now completed my 'bulking' stage, and will upload stats asap. And monday will be the start of a new diet, and hopefully get back into the weights room as I don't want to neglect them.

New diet and training will be up as soon as I figure it all out.

[Edd_123]

awesome mate, well done in your comp, undefeated is a great achievement :D

[Ashers]

congrats matey.

[D-HUMPHREYS]

Thanks guys, Much appreciated!

[Moggs]

Well done mate! keep at it and good luck in the future with it!

[Glenn]

Good work mate, well done on winning your weight class!

[D-HUMPHREYS]

Well done mate! keep at it and good luck in the future with it!


Good work mate, well done on winning your weight class!

Cheers guys, Thanks alot!

[D-HUMPHREYS]

Update;

Right then, Firstly I’d like to apologise for my lack of activity!

Had a lot on at home and at work, But without going too much into it, I haven't had the time or right mentality to get online.

On to the important stuff;

I recently finished Anabolic Designs Pro-Test cycle, And I am more than happy with the results. Here’s the breakdown of how it went.

Results;

Start Weight - 83kg
End Weight - 84.8kg

This is a total weight gain of 1.8kg or 4lb’s,

Starting Bodyfat % - 16.8
Ending Bodyfat % - 14.1

So although I had a Weight gain of 4lbs. I actually had an larger increase in muscle mass, therefore my lean muscle acquisition is over 4lb’s.

BUT I should note the scales I used to measure this will obviously not be 100% accurate and there will be tolerances in this.

My strength also went through the roof; Here are the exercises I specifically recorded.

Deadlifts went from 4 sets of 8 at 110kg to 140kg for the same reps. Although I should add, I did have the addition of lifting hooks, which dramatically helped me as my grip seems to be very poor which is something I will be attending too.

Squats went from 4 sets of 10 at 100kg to 110kg for the same reps. This is a good increase in my eyes, as in the past I always neglected my legs, which I know now I shouldn't have!

Flat DB Chest press went from 40kg (per arm) 4 sets of 8 to 44kg at 4 sets of 10, so not only did I increase the weight I shifted, I also increased it by 2 reps.

And finally, Military Press went from 52.5kg to 60kg for the same amount of reps.

I could go on with other exercises like for example another 2kg per arm on lateral raises etc… but I’d be here all night! So I thought I’d just list the 4 big compound exercises so you can see my progress.


I do think my final stats could have been a lot more impressive if my last 2 weeks wasn’t plagued with injury. For those who have kept an eye on my log will see that I had a trip to the dentists which seriously dented a few days of diet. And then I damaged a ligament in my foot (I can’t remember the name of it now, but its listed somewhere in my log!). Which resulted in no training for just over a week!

The Next Step
I will now be looking at trimming down, and will be altering my diet and training. My aim is to be sub 8% bodyfat, for my holiday in September.

Along with the change of diet, I will also be using AD’s Shredabull to get to where I want to be. Also alongside this I will be looking at adding Tauro-Test to make sure I retain the muscle I’ve gained.

My diet will be something similar to what is below;

Meal 1 (Immediately Upon Waking) - 1 1/2 Scoop Whey + 2-3 Raw Eggs
Meal 2 - 40g Oats + Cup of Blueberries
Meal 3 - 200g Sweet Potato + around 200g
Meat (This will vary between White Fish, Salmon, Swordfish, Chicken, Ostrich, Steak and Extra Lean Steak Mince)
Meal 4 - 1 Scoop Whey + Cup of Almonds
Meal 5 - Same as Meal 3
Pre-Workout Meal - 1 Scoop + 1 Scoop Vitargo + 1 tbsp EVOO
Intra-Workout - BCAA drink or something similar
Post Workout - 1 Scoop Whey + 1 Scoop Vitargo
Meal 6 - Same as Meal 3 minus the Sweet Potato
Bedtime shake - Casien or Protein Blend shake + Blended Frozen Brocolli

NOTE: Salad/Veg to be applied to Solid meals....



Training will also be jigged about, Including some functional circuits and a lot more MMA training. My good friend is training for a fight in September and I will be working closely alongside him which I believe will aid in my personal goals.

I will also be making some home made gym equipment so watch this space!!

[D-HUMPHREYS]

Evening folks, Check the below article out that I recently did, showing how to make some great little pieces of kit that will help build that strong core.





http://i137.photobucket.com/albums/q231/dave_hedon/bigpic1-1.jpg

http://i137.photobucket.com/albums/q231/dave_hedon/bigpic2-1.jpg

Click here (http://www.youtube.com/watch?v=YmPxIUt7AEw&feature=player_embedded) to see how the exercises are performed.

For all interested in it, or want to know more, this next snippet is taken directly off his site, and all credit goes to Ross Enamait.




Why Bother?
Before constructing this tool, you are likely wondering why bother with such a project. Why not simply purchase a two handed, store bought model? I have my reasons...

In addition to its unilateral benefits, the single handed model allows for several additional movements (demonstrated within the video above). Many of these exercises would not be possible with a traditional wheel.

The single handed wheel also offers a smoother, more controlled roll when compared to many of the poorly constructed (plastic) models. The lawnmower tires that I use are built to last and endure outdoor terrain. The wheels seen in the video above are the same wheels that I demonstrated several years ago. They are used regularly by several athletes, including myself, and show no signs of wear. And just in case you are wondering, I do not own stock in Home Depot, so I have nothing to gain if you purchase the supplies.

Furthermore, traditional wheels have become slightly more difficult to locate in recent years. After the ab wheel craze that came several years ago, many of the wheel manufacturers have either gone belly up or simply abandoned the product. Five or six years ago, I can remember purchasing cheap wheels at Wal-mart for a few dollars. Wal-mart no longer carries the wheels however. You'll likely need to spend more money for a product that is still poorly constructed, sitting atop plastic wheels that lack stability. As you can see, the homemade wheels may not be such a crazy idea after all.

As for the benefits, the wheel is one of my favorite core training tools. Yes, "core training" is an overused buzz phrase that induces nausea among many, but the original concept still has merit. There is so much that you can do (and accomplish) with this simple piece of equipment. It truly becomes a full body exercise tool. The wheels are effective, inexpensive, easy to pack when traveling, and quiet when used. As a father to a toddler (with another on the way) a quiet strength tool comes in handy, much more than I would have ever guessed.

An Important Reminder
It is worth noting that the ab wheel, although simplistic in nature, is a challenging piece of equipment. The advanced variations will require a great deal of strength for safe performance. A novice may need years, not months, to perform these movements. Do not rush to perform the advanced exercises. Slow and steady not only wins the race, but ensures a healthy start and finish.

Conversely, the wheel is not a dangerous piece of equipment. Unfortunately, I often see the wheel described as harmful to the low back. Such statements are false. Back problems do not begin with the wheel. Back problems originate through neglect. Many athletes in today's era have neglected the back. While striving to enhance the visible mirror muscles, the posterior chain is all but forgotten. For example, the large erector spinae muscles (prime mover of back extension) often receive little, if any direct work (big mistake). When any muscle group is neglected, and then put under considerable strain, injuries may result. Overexertion to an underdeveloped muscle group does not mean that an exercise is dangerous. Ignorance is far more dangerous than any movement.

Please Note - The standing variations seen within the video are much more challenging than those from the knees. Do not rush to perform these exercises. The stabilization needs are considerable for all standing rollouts. If you lack strength in this department, you may notice your hips caving towards the ground. This response signals that you should be working with a less strenuous exercise.

The Exercises
Below, I have provided a brief summary of each exercise seen within the video. The descriptions, although brief, should clarify the purpose and significance of each movement.

Kneeling Variations - To begin, two kneeling variations are shown. The two arm version is the ideal starting point for beginners. Many never progress past this variation, and that is fine, as the kneeling version is a quality movement. For those interested in a greater upper body challenge however, the single arm variation is worthy of consideration. This movement appears next.

Partial Rollouts - A partial rollout is shown next. This exercise is useful when progressing towards a full, unassisted rollout. You can gradually inch yourself away from the wall or object, therefore increasing range of motion (and difficulty). Be sure to maintain tension when touching the end point however. It is not a time to relax. Tension must remain throughout.

Ramp Rollouts - Any ramp can be used for the next variation. The ramp shown in the video was constructed from backer board. This exercise is useful when striving towards an unassisted rollout. You can gradually flatten the ramp as your strength increases.

Full Rollouts - A full rollout is seen next. This weightless exercise is a prime example of strength training without iron. And while the movement may appear difficult at first glance, it is achievable by most who put forth a consistent effort. Start from the knees, gradually progress, and it will be a matter of time before you can perform full rollouts.

Hill Rollouts - If you have access to a hill, the wheel can add a spin to conventional hill training. A ramp could also be used to simulate this downward roll. Rolling down hill adds an extra element of difficulty as you reverse the effort, and pull the wheels back towards your feet.

Wheel Pushups - The next movement has no formal name (that I'm aware of), so I've unofficially labeled it a wheel pushup. I then alternate between the wheel pushup and T-rollout (where the body resembles the letter T). These variations make for useful strength exercises when conventional equipment is unavailable.

Weighted Vest - For a greater challenge, a weighted vest can be added to almost any wheel exercise. I demonstrate a 50 pound rollout in the video. I do not recommend adding weight to the standing rollout until you can comfortably perform at least 10 bodyweight reps from the standing position. Start light and progress gradually. Weighted wheel work is more difficult than it appears.

One Arm Progressions - A few one arm progressions come next. First, the L-rollout is seen, and then a partial one-arm rollout follows. With the latter movement, you roll with one arm, and then use the 2nd wheel as needed (towards the end of the movement). Gradually, you will become less and less reliant on the second wheel.

One Arm - The one arm rollout is seen next. This movement is truly a full body exercise. The demands to the upper body will be particularly strenuous. It is imperative that you maintain tension throughout the body when performing this exercise. To ensure this prerequisite, I find it useful to flex the non-working arm hard across the chest.

Summary
Aside from the physical benefits, the wheel is inexpensive, easy to build, easy to pack when traveling, and one of the more enjoyable pieces of equipment to use. The wheel has long been a staple in my own training plan. I use it regularly and continue to reap benefits from this versatile piece of equipment.

[D-HUMPHREYS]

Update;

Diets coming along nicely, but with only around 9 weeks to my holiday, I may drop carbs completely. Not 100% yet though so just have to think it through.

Trained legs earlier on and here's how it went;

Front Squats SS with Bodyweight Sissy Squats
Walking Lunges
Romanian Deads.

Finished off with a couple of little circuits including, Squat jumps etc...
And then 5 x 2 minute rounds on the bags.

And then I was completely done in!!

Time for lots of food, plenty of rest and back at MMA tomorrow for a 2 hour session.

[D-HUMPHREYS]

Update;

My legs have been in pieces since my legs session (see above), It wasnt even a very big session but I've been struggling to walk for the last few days!

Did MMA on thursday night, focusing on abit of stand up and bag work, then taking it to the mat and drilling a few submissions. Went today also, and did a small upperbody routine (Chest Press 5x5 90kg and Deadhang Pull-ups 4 sets of 12,10,8,7), then a couple of little circuits, with burpees, squat jumps, push-ups etc... And finished off with about 10x2 minute rounds on the bags, and a 10 minute run to finish. Had a much needed pro and vitargo shake, to help recover and replenish glycogen.

All being well Il be training shoulders and arms tomorrow. I've not trained arms properly in a good month or two so Im not looking forward to it! Plus with only a barbell, I will have to plan a routine around this.

Diets going alright, apart from having a big cheat last night! I had Steak-Ribs-Chicken Wings and Chips at a restaurant and it was beautiful! I struggled to finish it!

I will be starting Anabolic Designs Shredabull very soon, so keep posted to see how it helps me get in shape for my holiday.

[D-HUMPHREYS]

Right then! Officially started Anabolic Designs Shredabull today and running it for 8 weeks upto my holiday. I will also be running BullK and Taurotest alongside it. This is mainly to retain the muscle I have acquired over the last few months of bulking, and to keep my strength up. I don't expect any muscular gains due to the calorie strict diet I will be on, but If i do, this will be an added bonus.

Diet has been good, low carbs, high protein, and higher fats than normal. The fats are from nuts, eggs, oils, seeds and other foods such as salmon and fatty meat. I did have to have another cheat yesterday, but it wasnt that bad, I had a sunday roast, which I couldnt really turn down as It was the misses mum who cooked! Saying that, it wasnt that bad, she gave me double the amount of beef, and also about 100g of chicken, plenty of veg and a couple of roast potatoes, so i managed to dodge the rest.

Training today has already seen me do 20 minutes on the bike this morning - fasted, and also a 20 minute walk with the dog, which was very slow and didnt get far as she likes to just sniff everything at the moment so it didnt make me break a sweat!

I will be going for a run later to my MMA gym, to do a load of circuits and maybe some light weights, but il log back on and record what I do later on.

Au Re'voir

[D-HUMPHREYS]

Update;

After yesterdays morning bike session and walk, I had a nice large chicken breast with some sweet potato wedges, and re-fuelled myself up for a midday session.

Il try and list the circuits I do, but Il be honest and say for some of the exercises I do not know the proper name, so I will do my best to explain them.

Here's how it went;
- 3 x 2 minute rounds skipping
- 3 rounds of the same circuit which was devised by the boxing coach. Circuit was; Star Jumps, Press up position and knees to chest (sort of a half burpee), push ups, crunches, leg raises, ab cycle (bring elbow to opposite knee), similar thing to a burpee but no jump, burpees and then squat jumps. Each exercise is done 10 times, e.g. 10 star jumps then 10 knees to chest etc... No rest in between exercises, then 1 minute rest between each circuit.
- Then did some tyre flipping (Flip the tyre, then two footed jump into the tyre and jump out the front, then run backwards back round the tyre and repeat). Flipped the tyre around 20 meters and then sprinted back to starting point. And repeated this a couple of times.
- Then another 15 minute jog back home.

Then today I did a similar thing when I got back from work.

- Ran to the gym
- Did the same circuit as before but performed each exersize 20 times and did this once.
- Then another small circuit which was - single leg squat jumps, weighted squat jumps, walking lunges, toe jumps, and another jump exercise which you place one foot in front of the other and then jump and swap leg positions, whilst moving sideways. As confusing as it sounds, it is very simple!
- Then did some medicine ball work - Started off opposite my training parter sat down, throwing it to each other, when you catch it, you hold it straight out above your head, go down and do a sit up, and as you come up you throw it back... Then placed to markers about 5 meters apart, with the ball in the middle, you go down in the squat position and explode up and throw the ball up. Whilst the ball is in the air you have to touch the markers before the ball stops bouncing. When you go back to the ball you have to do explosive push ups on the ball - One hand on the ball and one hand on the ground, doing a push up and then swapping hands, if you understand.


Its all relatively new to me, I let my training partner sort most of it out whilst I input some ideas. As hes training for an MMA fight, I am just shadowing him and training with him to help myself improve.

MMA session tonight, which I will log when I come back from it.

[D-HUMPHREYS]

MMA last night was good. Started off with a load of different circuits. Then moved on to abit of stand up, and eventually had a light sparring session (with 4oz gloves on) whilst working techniques and takedowns etc... Then moved it onto the floor and worked on some jiu jitsu techniques. I looked a right pretty picture after the session! Blood soaked t-shirt, which was drenched in sweat!

Well deserved rest today, still took the dog out for 20minutes and broke into a slight jog for 5 minutes, will also be doing the same a little bit later on.

Thinking about waking up early doors to do 20 mins SSCV on my exercise bike.... But started work at Half 6 means il have to get up about half 5 to have enough time for a session and shower before work. Will let you know tomorrow what I decided to do. Il also be doing MMA tomorrow so I have that to look forward to aswell.

Diets still strict. I have kept carbs to immediately upon waking and post-workout ONLY, and have increased fats (from good sources I might add). But I am now constantly starving! I think my body needs to re-adjust to my new intake. And switch over to burning fat for fuel instead of using carbs..... I have just started adding extra BCAA's, L-Glut, HMB, and ZMA. Its too early to comment on them just yet, but the things I have noticed right away are;
- BCAA's taste awful!
- I have crazy dreams whilst on ZMA!

I will also be getting a weights session in on friday or saturday, as I dont want to neglect doing weights seeing as though its been a massive part of my life the last couple of years.

Will update tomorrow with my fasted cardio session, and MMA session. I also have a couple of pieces of equipment I will be making at home again, which Il turn into an article like I did with the single arm ab rollers! So stay tuned!

[D-HUMPHREYS]

Righeo, I think wednesday was my last update, so Il start from there.

On thursday I did MMA on the evening, which was a grueling session. Hard work like normal and got put through my paces.

On friday me and the training partner did 3 x 2 minutes skipping and then 10 minute run, about 15 minutes of different variations of sprints and then a 10 minute run back. Did a quick Pull-up Push up superset circuit, starting at 8 of each and carrying on going till you reach 1 and 1 with little or no rest between each exercise.

Today I woke up and did 20mins fasted SSCV on the exercise bike, had some food and then went to MMA. Started off with various circuits and then did 12 x 2 minutes rounds, with 30 seconds between each round. There was 4 of us, so it was 4 rounds with each person. The first 6 rounds were more Muay Thai and stand up (with the option for take downs, but wearing 14oz gloves, its a little difficult!) and the last 6 were with 4oz gloves, starting for standing and mainly working in the clinch, up against the cage and take downs... with the option of bodyshots, kicks, knees etc... Toughest session so far, and I could of easily dropped out after the first 6 rounds! But I powered through and managed to do it all.

Will take the dog out later for another couple 30minutes fast paced walks, and thats it for the day.

Diets been spot on, being strict and keeping carbs to a minimum and increasing fats. I did walk past the biscuit aisle in the supermarket today and nearly picked up a packet! But im going to save myself another week before I have a cheat / refeed.... But il be refeeding on lowfat things like ice cream etc...

Off to the gym later to sign back up, so Il be getting more weights sessions in from now to keep strength up and hold on to that muscle.

Will be making a home made bulgarian training bag later this week so stay around for that!

Bye for now!

[D-HUMPHREYS]

Update;

After saturday, I was hurting all day sunday! I took it easy, and kept the diet fairly strict! But with it being a sunday, normally a cheat day for me, I had a little treat, but nothing to extravagent.

I say fairly strict, I had a fish from the fish shop, but I didnt eat the batter... And I also had 6 milka biscuits (3 before cardio, and 3 after). These were the only treat of the day, and I timed the carbs around a run.

Went on a small run with the dog, ended up running for 10 minutes and walking about 10 minutes. Didnt do anything to demanding as I've been pushing hard over the last week so it was supposed to be a rest day.

Boxing tonight, Which should help towards getting a better stand up game for MMA. The boxing coach also encorporates plenty of circuits so itl be a hard session.

Woke up late for work today, so diet wasnt great. Took a shake (2 scoops whey + about 30g Linwoods Milled seeds, which is a great source of healthy fats), a couple of handfuls of almonds, and a BCAA drink which I luckily made up the night before, which was a litre of water, 1 Vit C effervescent and 20g BCAA.

Just got back and had another shake whist my chicken is cooking, I also have some lean mince defrosted for tonights meal.

Morning CV will start tomorrow, 20mins SSCV and will be done 3 days a week at first, and then depending on how I get on, I may up it a little bit, but this will be decided as I go along....

Will post back later on how the boxing session goes, and what circuits were done etc.....

[mickfootie]

Looking forward to seeing the homemade training bag buddy!

[D-HUMPHREYS]

I was going to do it today at work, but I woke up 30 mins late and completely forgot! It'll be done and put in use before the week is out!

That aswell as a home made dipping station, made from bits of steel hand railing (sourced from work, so completely free, but don't tell them).

Time to start pushing things forward!

[D-HUMPHREYS]

Boxing tonight then, was more of a conditioning session, doing alot of shadow boxing, then numerous circuits, and unfortunately I had to leave early and miss the technique aspects of it tonight, but im back there on wednesday.

Up bright and early for morning cardio tomorrow, as I kind of slept in today..... No more lapses like that! Im back on it and going to give the rest of the comp all I have.

MMA on the night, I still feel battered from saturdays session. Took a good few hits and knees from one of the instructors who left me in pieces! Need to work alot more on my stand up and hopefully bring my technique and confidence up.

Thats all for now, Good night, God bless.

[D-HUMPHREYS]

20mins SSCV done on the exercise bike (Fasted).

Wasn't that bad getting up at half 5 actually, the worst bit is initially getting out, but once I'm up I'm fine!

I will be alternating between the exercise bike, and taking the dog out for 20 mins, which will be split into - 5 mins walking - 10 mins running - 5 mins walking or something similar.

[D-HUMPHREYS]

Tonight was MMA, and was a tough session. Heres how it went;

- Warmed up with a couple 2 minute rounds shadow boxing, then moved onto a 10 minute bag circuit. 1 minute on a bag, then straight onto a different bag 10 times.... There was also 2 of the bags on the floor, one purely for ground and pound and the other to pick up, slam and then ground and pound.

- After 10 mintues of this I wanted to die! Then moved onto some ground and pound on the mat, starting with one guy on his back and the other in his guard going for ground and pound, whilst the person on his back defends, ties the other guy up and works submissions if he can. Did 5 x 2 minute rounds of this (the 2 minute rounds were split into one of the people on their back for the first minute, then swap for the second).

- Then moved onto some stand up and clinch work. Working against the cage, pummeling, fighting for underhooks, dirty boxing and take downs. Did 6 x 1 minute rounds with this (No rest in between, just switch partner and away you go).

- Moved onto abit of grecko roman wrestling, and a couple of throws for another 10 minutes of so. First drilling it through, then having a 3 x 2 minute rounds against each other fighting for the take down.

- Finally moved onto the floor, working a couple of submissions, namely the kamura from side control and then did 3 x 2 minute rounds of rolling (starting from the floor and just working submissions, sweeps etc...).

- Got home and went for a run with the dog for 10 minutes, and that was me done!


Up early in morning for a run/walk with the dog, hopefully it will be good weather for it! Boxing tomorrow night, plenty of circuits and conditioning work and maybe a bit of sparring.

Bed now, and no doubt have some crazy ZMA dreams! I love it! I must be getting some quality REM sleep, which therefore should mean better recovery, so the ZMA is working....

Going to have a weigh in on the weekend before my cheat meal. And we'll see how much I've dropped after the first week of AD's SHREDABULL, looking leaner, and feeling lighter, we'll see what the scales say.

Drop back in tomorrow. Bye for now!

[D-HUMPHREYS]

Tonight was boxing, and was a grueling session. Heres how it went;

- Prior to the boxing, I did a 10 minute run

- 3 x 2 minute rounds shadow boxing to warm up.

- Then it was circuit time! Did 5 exercises - Push ups, body rolls, knees to chest, squat jumps and then burpees. It was performed like this - 5 of each exercise, then 4 of each exercise with no rest, down to 1 of each exercise.

- Then we did some plank variations, for example two people opposite each other holding plank, having to tap each others hands away. Not hard or anything, it is an exercise mainly to drill speed in being able to dodge taps, and also trying to tap them whilst holding plank. Did 6 x 30 seconds of that, which was horrible!

- Back to the circuit above

- Then did some pad work, with a round of sparring in with the bag circuit. So we all had a bag, and after 2 minutes we would all move to a different bag, with one person going into the ring and sparring with the instructor. it was 2 minutes on, 30 seconds off, and this was for 10 rounds (So it was 8 with the bags and 2 sparring rounds).

-Then finished off with a little weights circuit, nothing special, just 70kg bench press SS with Deadhang pull-ups which was 4 sets of 8,7,6,6.

- After that it was a long stretch off and then BATH TIME!

I was sweating from places I never have before! It was a very hard session fitness-wise, especially for me who gets tired going up the stairs!

Morning CV tomorrow, will be 20mins SSCV on the bike. I've been getting a few pains in the front of my legs whilst running. I dont want to say the dreaded double S's, hopefully its nothing major and will be alright. I have taken a rest from running for long periods, but was hoping to do some hill running on the weekend. We'll see how it goes.....

[MTom5]

Cardio.......Hill runs..... youve changed

[D-HUMPHREYS]

I have Mike your right. Won't be British Welterweight MMA champion just doing bicep curls.

[MTom5]

the only chance you have of becoming British welterweight champion is if they allow jumping superman punches

[steve90]

Just catching up with your log a bit mate, I am glad you have found something you love in MMA, I want to find a sport that bodybuilding can contribute too, I like the idea of boxing.

I think I now weigh more than you, at almost 190lbs, really looking forward to cutting, feel like a chubby hamster lol! How has your cut been so far, and not sure if you know exactly but what sort of diet macros are you hitting? I was considering starting with like 3000calories and seeing how my weight goes from there. I have no reason to cut quickly as when I get there it will be the end of summer lol! Totally done this the wrong way.

Anyway, I hope the MMA continues to be a success.

[D-HUMPHREYS]

the only chance you have of becoming British welterweight champion is if they allow jumping superman punches

Thats a legitimate strike. I've got plenty of experience with it, it's my finishing move.

[D-HUMPHREYS]

Just catching up with your log a bit mate, I am glad you have found something you love in MMA, I want to find a sport that bodybuilding can contribute too, I like the idea of boxing.

I think I now weigh more than you, at almost 190lbs, really looking forward to cutting, feel like a chubby hamster lol! How has your cut been so far, and not sure if you know exactly but what sort of diet macros are you hitting? I was considering starting with like 3000calories and seeing how my weight goes from there. I have no reason to cut quickly as when I get there it will be the end of summer lol! Totally done this the wrong way.

Anyway, I hope the MMA continues to be a success.

If you like the idea of boxing you should give it a go mate, no harm in trying. It's a great sport, and hopefully will help contribute towards my stand up game for MMA.

Yeah you are abit of a chunky monkey now. I just tipped around 190 before I started to cut. Are you cutting now then? Or carrying on with the lean bulk? I've gone abit extreme and my macro ratio is about 55:35:10 for Protein:Fats:Carbs. I have 8 weeks left before I go away, so I'm pulling out all the stops and going for it hard.

Personally I don't see the need in you cutting, if you have no reason to be getting your kit off (like a holiday, or becoming a stripper), then you shouldn't worry about a small amount of BF. Your far from fat, and still got plenty of definition. I'd keep it going, and continue on till next year. Or go all out in bulk mode and then cut up for the next challenge, better chance of winning!

Cheers steve, hopefully il have plenty of success in MMA thanks.

[D-HUMPHREYS]

Right then, Thought I'd share my latest homemade gym contraption....! Nothing special, just a dipping station, which I could also use for leg raises too.

Very simple to do, and took around 20 mins at work to do. Its quick and cheap (everything sourced from work so it was free for me, But I'm guessing to actually make for yourself it won't cost alot). The hardest part for me was sourcing all the connecting bits.

Here's how I did it;

- Firstly designed it, drew it out, and did abit of planning, so I knew how big it would be, size of lengths, how it would be connected etc....

- Sourced the materials. I used Galvanised steel tubes and connections, which are actually designed for making hand railings.

- Cut the tube into the right sizes (7 small lengths, 4 large)

- And assemble!

Heres a couple of pictures;
http://i137.photobucket.com/albums/q231/dave_hedon/1.jpg
http://i137.photobucket.com/albums/q231/dave_hedon/2.jpg
http://i137.photobucket.com/albums/q231/dave_hedon/3.jpg


Very easy to do! It will take pride of place in my gym area at work, which Im steadily building up - I currently have; a matted floor (so its comfortable to do crunches etc...), punch bag, sit-up bench, ab rollers, various shackles and chains which I use and encorporate for weight sessions, and now I have the dipping station. I have a couple things on my list to do which is; pull-up bar, medicine ball (homemade) and also a bulgarian training bag, which I will be doing tomorrow if I get enough spare time at work.

I will be doing weighted dips and will be using chains to do so. I may get a few pictures of it in use, if your lucky!!



Now onto the program;

I did 20mins SSCV (Walking) earlier on. And I will be doing MMA 7-9, which I will log when I come online later on.

Diets been spot on, don't think I could possibly be any stricter on myself than I am. Im getting urges all the time, but they are getting quashed when I think of what I want to achieve! I just can't wait for the weekend, when I will have a very nice cheat meal. Im thinking a full tub of mint choc chip ice cream.... That should do the trick.

Il be weighing myself on saturday, that will be my weekly weigh in to see my losses.

Is it wrong that I now enjoy drinking unflavoured l-glutamine just mixed in water? For some reason I enjoy the bitter taste, and find myself waiting to have the next one!

I've been taking my BCAA's with sugar free squash and its fine, bit of a weird after taste, but apart from that I am pretty much used to it. I have found one drink that masks the taste, and thats a protein shake with blended frozen broccoli in it. Mix some BCAA's in with that and you can't taste them at all! You just enjoy the lovely taste of the broccoli!

Thats all for now, will update again later.

[steve90]

If you like the idea of boxing you should give it a go mate, no harm in trying. It's a great sport, and hopefully will help contribute towards my stand up game for MMA.

Yeah you are abit of a chunky monkey now. I just tipped around 190 before I started to cut. Are you cutting now then? Or carrying on with the lean bulk? I've gone abit extreme and my macro ratio is about 55:35:10 for Protein:Fats:Carbs. I have 8 weeks left before I go away, so I'm pulling out all the stops and going for it hard.

Personally I don't see the need in you cutting, if you have no reason to be getting your kit off (like a holiday, or becoming a stripper), then you shouldn't worry about a small amount of BF. Your far from fat, and still got plenty of definition. I'd keep it going, and continue on till next year. Or go all out in bulk mode and then cut up for the next challenge, better chance of winning!

Cheers steve, hopefully il have plenty of success in MMA thanks.


Chunky monkey is right lol. I am thinking to continue to lean bulk until I reach 200lbs, I don't want to get much bigger tbh but I'm worried if I cut now I will be dissipointed with my overall size. I am getting annoyed with being hot all the time and not liking my chubby face lol so the sooner I can cut the better, plus I don't want to get too big that I can;t still blitz cardio, which I am finding hard. I do actually go on holiday this coming monday, but its just with family and so Im not too bothered, I hope to start coming by mid September.

Loving your home made gym kit! I got a bench for my bday from mates but I have nothing else atm, I was looking into getting dbs but really you need a squat rack and olympic bar.

[D-HUMPHREYS]

Chunky monkey is right lol. I am thinking to continue to lean bulk until I reach 200lbs, I don't want to get much bigger tbh but I'm worried if I cut now I will be dissipointed with my overall size. I am getting annoyed with being hot all the time and not liking my chubby face lol so the sooner I can cut the better, plus I don't want to get too big that I can;t still blitz cardio, which I am finding hard. I do actually go on holiday this coming monday, but its just with family and so Im not too bothered, I hope to start coming by mid September.

Loving your home made gym kit! I got a bench for my bday from mates but I have nothing else atm, I was looking into getting dbs but really you need a squat rack and olympic bar.

Good stuff, reach 200 and you'll be a good size. At the end of the day its your choice when to cut, just do it when you feel you want too.

You going anywhere nice? Enjoy your holiday!

I love making them, gives me something to do whilst Im at work! Making a squat rack too, just need a bar and Im pretty much sorted!


Little update from last night then;

The MMA session went as follows;

- Warm up

- Circuit which consisted of Burpees, Squat Jumps, and Plank position and knees to chest, one knee at a time (Not sure the correct name, but you get the idea) each exercise was done for 10 'reps' and performed 3 times in a row. And then a small ab circuit, crunches, leg raises and toe taps. Again 3 times over and for 10 'reps'

- Then we did some stand up sparring, 8 x 2 minute rounds with 30 seconds off. Then we encorporated take downs in the sparring, but with 14oz glove on, so it was more about the technique of the takedown and trying to dominate the top position whilst including abit of ground and pound.....

- Then we had 4 x 2 minute rounds of working off the cage, dirty boxing, clinch work etc...

- Then we drilled a couple of sweeps from the bottom position. And then rolled them...

Im sure Im missing something from the session, but I cant think what. Just got back from work, so its exercise bike time then a walk with the dog. No training tonight, and will be going to MMA tomorrow at 11 for another grueling session like last saturday.

[steve90]

Going to greece and its going to bloody boiling and there are some economic issues atm, but still will be great! Looking forward to a break from dieting, and some rest.

Wish I had time at work to build gym equiptment, I must have a look at how you've done it because I cannot afford to purchase it myself!

[D-HUMPHREYS]

Going to greece and its going to bloody boiling and there are some economic issues atm, but still will be great! Looking forward to a break from dieting, and some rest.

Wish I had time at work to build gym equiptment, I must have a look at how you've done it because I cannot afford to purchase it myself!

Wish I was going away soon! I have to wait another 8 weeks! You'll have a good time, Greece is real nice, well it is when there not all rioting! But I guess it'd be fun to get amongst it!!

With me working in an engineering environment, it's pretty easy for me to source everything and build it. Also, it's quite a relaxed place, so I find plenty of time to get things done.

Just made a Bulgarian Training bag which I'l be posting up shorty. Then I'l have to find my next contraption I can make!

[D-HUMPHREYS]

Right then, after my last update earlier I did 20mins SSCV in the form of a fast walk.

I also made an unexpected appearance at my local gym. My brother was going, and had his mates pass who was on holiday, so he asked me to go. I mainly went to help him, although he is 5 years older than me, he has only been going 6 weeks and still needs abit of guidance.

I still managed to get a quick shoulder and arms workout in though, which went like;

Clean and Press 4 sets of 8
Arnold Press - DB lateral raise - DB bent over lateral raise (Tri-set) 3 sets of 10-10-10
Rear delt flyes 2 sets of 10

Barbell curl 4 sets of 8
Seated incline curl 3 sets of 10
Preacher curls 2 sets of 10

Barbell overhead extension 4 sets of 10
Single arm pull down 3 sets of 10 each arm

And that was it, short and sweet. Felt good to lift some proper weights for a change!

I have also made a bulgarian training bag today, and will be making an article like I did when I made the single arm ab rollers, so make sure you pop by and check it out!

[D-HUMPHREYS]

Today I had a lie in for a change, and got up at 9.... Had some oats, a shake and some blueberries, and I was ready for an early morning MMA session.

Saturdays is pretty much a sparring day, with both boxeing and MMA running together.

Started off with a few stretches, then a couple of circuits. 10 exercises x 10 reps as quick as possible, then a minute rest and complete the circuit again.

Then went into the sparring, 2 minute rounds with 30 seconds off. You could only throw kicks if both of the people had shinguards, if not it was just a boxing round.
So it was 6 x 2 minute rounds (2 of them were punches only).

Then we did 4 x 2 minute rounds of purely boxing, followed by 4 x 2 minute rounds of wrestling (starting from standing working takedowns) and finished off with 3 x 2 minute rounds of jiu jitsu.

Safe to say I was absolutely shattered after this! And Im aching like hell. Just gulped down a nice refreshing glass of unflavoured L-Glutamine! And Im about to do around 30-40mins SSCV in the form of a paced walk with the dog.

Hill running tomorrow hopefully, up bright and early for about 10km run. Il be taking it fairly easy, as my CV fitness is poor and my shins have been playing up.

Think I will be leaving my cheat till tomorrow, and I cant wait! Whole tub of mint choc chip ice cream is how its going to go down!

[D-HUMPHREYS]

Up bright and early today, did 40mins fasted SSCV (20mins on the bike and 20mins walking). Will be doing a couple of circuits later with the new training bag. Which I will be writing up today for you all to see.

Will update later on how it goes.

[D-HUMPHREYS]

http://i137.photobucket.com/albums/q231/dave_hedon/trainingbag.jpg

[D-HUMPHREYS]

Tested out the new bag earlier, and did a couple of little circuits, nothing special, just getting to grips with it.

Heres how it went;

-10 Around the head rotations to the right
-10 to the left
-10 Push ups

This was done 3 times with no rest, which was repeated 3 times.

The next one was just a little experimentional one, to see the bags many uses. Heres what I did;

-Underhand grip and move from waist to overhead x 10
-Grab the middle of the bag with overhand grip and perform front raises x 10 (This helps grip aswell, as it is difficult to grip around the bag)
-An Arnold press type movement with the bag x10
-Tri Ext x10
-Bi Curls x10
-Followed by push ups x10

This was repeated 5 times.

I then did 3 cycles of sandbag loading, with a 25 kg(ish) bag, loading it to chest height
10 from the right
10 from the middle
and 10 from the left.

Nice little workout, going to research a little more and try and come up with some proper strength and conditioning circuits, and also Im looking for more equipment to make!



Now on to the important stuff. Sunday can only mean one thing..... CHEAT DAY!

Nothing too fancy just;
1 bag of milk bottles
1 bag of dolly mixture
1 bag of jelly beans
200g of fudge
And around 500ml of Ice cream

B E A UTIFUL!

[steve90]

Nice training bag mate, looks proper professional, thanks for sharing!

Onto more important things....your cheat sounds lush!! I haven't ever had a proper cheat meal, I don;t know why really, while bulking I just don;t like thinking I am having way too many calories. However when I cut I think I might do a proper cheat like yourself, I think it depends on my diet.

Oh also love circuits, yours looks good knackering fun.

[D-HUMPHREYS]

Cheers steve! And no problem, I'l be sharing alot more in the near future.

It was good to eat total junk for once! Been so strict the last few weeks!

Those circuits were just for starters, have a lot more up my sleeve so keep tuned!

[D-HUMPHREYS]

Update time;

Yesterday -

20mins fasted SSCV on the exercise bike this morning, 20 mins SSCV walking around 3ish, and boxing at 7. Will post later with details.

Currently getting a strength and conditioning plan sorted now, and will start better workouts asap.

Got a 5ft dumper truck tyre at work, for flipping, only problem is, I can only manage 1!!! It is huge! 5ft tall, 23.5 inches wide and about 4inches thick! Its huge. I will keep going for that tyre and should gradually get better and better. In the mean time, I will try and source a tractor tyre, which tend to be thinner, so will be easier.

At boxing last night, it was pretty much the same session as before. (Shadowbox warm-up, followed by stretches). Hard work, but steadily improving....


Today -

Today I got up and did 20mins SSCV in the form of a paced walk (I am alternating between cycle and fast walk). And I will be doing MMA shortly, which I will post as I get back.

For all those interested, I have two new pieces of equipment in the making, one more complicated than the other. I am making 'farmers bars' and a sled. The 'farmers bars' is being made out of steel, and will be fabricated at work (lucky I have alot of machinery at work at my disposal!). The sled will simply be a car tyre with a piece of ply wood in the bottom, so it can be loaded with extra weight. I will be posting articles as usual, which I will give greater detail on.

I will also be starting 'A lift a day' program. Although I am focusing on strength and conditioning circuits, I will be also be doing 1 big compound lift per day, which I will expand on as the days go on.

Will update later on the session



SHREDABULL is going well, Im loving it at the moment. The official weigh in will be tomorrow morning (I would do it tonight, but after training I will have taken an extra 2kg in of water etc... So results will not be comparible. I will weight in the morning, unclothed, as I did when I started the cut).

[MTom5]

whats the appetite suppression of shreadabull like ?

[D-HUMPHREYS]

whats the appetite suppression of shreadabull like ?

My appetites definitely lower than it was, still fairy early days but it seems to be working a treat so far. I'd definitely recommend it.

[D-HUMPHREYS]

Right, Not updated since tuesday, so here's how the last few days went;

Wednesday - Did fasted SSCV (20mins) on the exercise bike at 5:30AM and Rested in the evening rather than going boxing.

Yesterday - Got back from work at 11AM as I was on a training course, So I went to the MMA gym and did an hours S&C session, doing various circuits, including the use of the Bulgarian training bag, medicine ball, ab rollers and barbell. I did MMA on the evening, and started with a few warm up circuits, moved onto sparring, then some take down techniques, then moved onto a submission and then 'rolled' for the last part of the session.

Today - Started building some farmers bars and a squat rack at work, which should be completed on monday, got all the pieces, just need to weld it all together!

I then did a small workout, using a HUGE dumper truck tyre (This thing is massive) and a sledgehammer. Just a quick one, and il rest for the rest of the day in preperation for a hard morning session at MMA, which is normally 12 x 2 minute rounds of sparring, with only 30 seconds inbetween. Brutal work, and half the time Im up against an experienced trainer, which more times than not, ends up with me getting battered. But Im slowly getting more confident, just need to work on technique, agility, and most importantly - fitness.

Weekends nearly here, which can only mean one thing! Cheat meal!!! Diets been solid so far, made some protein flapjacks the other day, which I will take a picture of and post up how I made them later on. BEAUtiful. Also been surviving by having some sugar free jelly, thats been a savour over the last couple of days dieting! Still loving the taste of unflavoured L-Glutamine too, its gorgeous.

The moment youve been waiting for! Its weigh in time!

Starting weight (Before Shredabull) - 84.8kg
Weight after 4 weeks - 80kg

TOTAL LOSS OF 4.8kg

Im looking ALOT leaner, but I don't feel small like I did when I previously cut. Obviously I was holding a far bit of fat and water. Admittably I did indulge in a few luxuries after I finished my Granite Mass stack, and enjoyed myself, after all it was around my birthday, and it would of been rude not to eat my bodyweight in cake.....

[Glenn]

I like what you are doing with your training there, looks like mixing it up & the MMA stuff is really working for you.

[D-HUMPHREYS]

I like what you are doing with your training there, looks like mixing it up & the MMA stuff is really working for you.

Cheers Glenn, Im loving it at the moment. Its a different approach to training which I havnt done before, but Im seeing good results, and enjoying myself in the process. Give it 6 months and I aim to compete in MMA once Im ready......

[D-HUMPHREYS]

MMA this morning, started off similar with some shadow boxing warm ups, followed by some circuits. Then moved on to some pad work, then finished off with several rounds wrestling/takedowns/jiu jitsu....

Then went for an hours long walk a couple of hours after that, Nice long walk with the dog....

May be going out tonight, but not sure how Im going to keep the diet in tact. Possibly diet drinks with white spirits! And probably stuff a few protein bars in my pocket! Sad I know, but I dont want to let the diet crash, or get hunger pains and resort to takeaway....

Start my proper strength and conditioning training on monday, which I will expand on later. Im eager to get started.

[D-HUMPHREYS]

Today was a total rest day apart from a couple of long walks, but nothing to heart racing.

Diet has been spot on, APART from my cheat meal. And what a lovely cheat meal it was! I didnt know whether to opt for the low fat, high sugery cheat, or the all out junk food cheat.....

Here's what I finally decided on;

http://i137.photobucket.com/albums/q231/dave_hedon/cheat.jpg

http://i137.photobucket.com/albums/q231/dave_hedon/cheat1.jpg


20 NUGGETS
LARGE FRIES
LARGE MILKSHAKE
FLAKE McFLURRY!

It was absolutely gorgeous!! Now no more crap till next week. But next time, I think I will opt for the refeed aproach, and stock up with low GI carbs, wholegrain food stuff, oats and sweet potato....



Just thought Id share my flapjacks I made the other day;

http://i137.photobucket.com/albums/q231/dave_hedon/flappy.jpg

Ingredients list was (If I remember correctly);

- Cup of Oats
- 4 Scoops Belg Choc Pharma Blend
- Ground Almonds
- 2 Tbsp Almond Butter
- 1 Tbsp Light & Mild Honey (For binding)
- Around 100ml Low Fat Milk or water for a bit of moisture! (Add more if too dry)

I started off by placing the Almond butter and honey in the microwave for a minute to melt it, and make it a little more runny... Then basically chucked in all the dry ingredients. I then realised it was a little too dry, thats why I added a touch of milk. This could easily be changed to water to give the same effect...

I then put on a baking try (lined with cling film so it didnt stick) and left to set in the fridge.

Very nice flapjacks! And a nice little treat after morning CV, and quite healthy too!



Well on my way to making my Farmers bars, a sled and a squat rack. So I will have them to show this week. So stick around!

Thats it for today, sleep time!

[bobbyparker]

Hello mate,

I am so hungry right now...that McDonalds looks amazing. And I'm not even a massive fan of McDonalds!

How do you find the Almond butter? Also - I used apple juice for the binding on my Flapjacks. Worked great!: )

[D-HUMPHREYS]

Evening Bobby,

It was BEAUT! I havent had McDonalds in about a year untill today. I loved every minute of it!

I love almond butter, I use it often as I cant stand Peanut butter!! I make a pudding with it, which has the consistency of angel delight and its gorgeous. Apple juice is a great idea. Some good fruit sugars which would be perfect after morning CV, will have to try it with that next time! Is the apple flavour very strong or quite subtle?

[bobbyparker]

Haha. Same here. I only ever want McDonalds after a night out!

I made my Flapjacks with 400ml Apple Juice and can't really even taste the apple. I even added cut apples too, and still not a strong flavour.

[D-HUMPHREYS]

Quick update before I pop off to bed then....

Proper start of my Strength and conditioning training today. Here's how it went;

- Push Press
- Back Squats
- Snatch Grip Behind Head Push Press
- Weighted Push Ups

This was followed by Abs (Rollouts and Hanging Leg raises) and Grip work (Plate Pinches)

Then later on I did a 20 minute stint on the exercise bike. And that was me done!


I will elaborate on this further, with weights, sets and rep ranges at a later date. In a rush at the moment!

[D-HUMPHREYS]

Today I was supposed to get up at half 5 and do 30 mins SSCV. But instead, I slept through my alarm and got up at 6.10 and ended up being late for work! God knows how my alarm was going off for 40 minutes and I never woke up.....

I more than made up for it at work, I was up and down a jetty all day, in full gear, life jacket and all. Shifting gear and equipment in the roasting heat! I was knackered and sweating like a tw*t.

Went and did some strength work straight after work, it was a grueling session, but I loved it. Went like this;

Muscle Snatch 3x5
Snatch Grip Deadlift 3 x 10
Rom Deadlift 3 x 10
Snatch Grip Shrugs 3 x 10
Bent Over Rows 3 x10
Wide Grip Pull ups 3 x 10

All with 1 or 2 warm up sets.

MMA later on, will come back later and log the session...

Farmers bars are made, and will upload pics etc... when I can. They look quite professional actually ha!

[D-HUMPHREYS]

Il start where I left off....

Tuesday MMA session was a lot of sparring and rolling... with a little bit of technique here and there.

Wendesday was;
5:30am - 20mins SSCV on the exercise bike
8.30pm - 9.30pm Repeat of mondays session. Aim is to get used to the exercises and the movements to get ready for the upcoming weeks. Felt strong, with hardly any DOMS from the last two sessions. L-glut and BCAA's are working a treat!

Today was;
5:30am - 20mins SSCV on the exercise bike
2pm - 3pm Repeat of tuesdays session
And will be doing a light MMA session later....

Today seems like alot to do, but I feel good and strong.

Tomorrow will be a rest day, apart from 20mins fasted SSCV and Abs later on in the day. But no weights or MMA session.

Il keep it short and sweet and update later after the MMA session.

[D-HUMPHREYS]

MMA last night was;

- 10 minutes continuous bag circuit
- Bit of conditioning with some take down work, and slams.
- Then drilled the kimura over and over, from side control and then north to south.
- Then rolled (rounds of Jiu Jitsu) for several rounds

That was me done!

Today is my scheduled rest day from weights. Although I have done some light cardio and some pad work;

- Morning fasted SSCV at 5.30am for 20mins
- Managed to find a nice secluded building near the workshops on the dock with plenty of floor space, so hooked a punch bag up from one of the girders and my work mate brought some thai kick pads, and some focus mitts. So between 2pm and 3pm we did various drills and techniques with the equipment.

Hoping to buy some mats for this building and turn it into a functional work gym! Just got to make sure the managers dont find out...

Tomorrows plan is;

- MMA 11am -12.30pm. This will be more than likely ALOT of sparring, like most saturday sessions.
- Strength work at around 5pm which will inlcude Power Snatch and also Power Clean & Jerk, With maybe a little bit of ab work if I have time.

Going out saturday night, so that will be my 'cheat meal' but I wont be completely going for it, Il get a steak at the restaurant, with rice... Then have white spirits all night with diet coke... Or something along those lines.

Sunday will be a complete day of rest, just like how God would want!

I'l have a weigh in before my cheat day, and have a little update and summary of the comp so far!

[D-HUMPHREYS]

This mornings session was gruelling! Normal saturday session of sparring, but I pushed it alot harder.

It went as follows;

- 3 x 2 minute rounds of shadow boxing to warm up
- 3 x 100 rep (10 reps of 10 exercises) circuit with 30 seconds inbetween each circuit
- 6 x 2 minute rounds of sparring (stand up) with 30 seconds inbetween each round
- 6 x 3 minutes of wrestling and submission work (Start from standing, looking for the take down, then working on BJJ) and again only 30 seconds inbetween each round

That was it done, finished off with some stretches and a cool down.

Was going to do some weights later on, but I dont want to do too much. Going to se ehow I feel, and if Im not 100%, Il just switch it to tomorrow as I have no training scheduled for tomorrow anyway.

Looking fairly decent, I only have 6 weeks left (As im on holiday from the 16th so submitting mine early!) Still a long way to go though, just got to push it harder and harder now.

Diets doing well, temptations have been there, but I havnt given in yet. Partially thanks to my strong will, partially to do with sugar free jelly!!!