Operation : Mass Accumulation

[MTom5]

Achtung

Sechs Monate Masse Gewinn Klotz, an zu beginnen 19/09/10

or in other words

6 month mass gaining log to commence on 19/09/10

[PanicAcid]

Dude you had me at Achtung!

Whats the plan then?!

[MTom5]

plans in my blog if you fancy a read (its a realy long read though)

http://fitforum.co.uk/entry.php?1090-The-Start-Of-Something-Big

[numerouno]

Good to see another bulker, look forward to following your progress. Think big dude!

[D-HUMPHREYS]

It's all about the bulk! Or 'GET FAT FOR WINTER' as I like to call it..... Bet you love the carbs after how ever long on keto, hope you stop undulging in mac d's though barry.

[-AC-]

good read. looks well planned so im sure you'll do well. multivit go for millennium sport tec MVP. for your joints if they do start to suffer look at USP labs super cissus. meant to be fantastic for joints.

[MTom5]

would you recommend them over catalyst ?
havnt realy dabbled with multi vits before so thought it was about time I started.

my knees are fine aslong as I use the straps but il have a look into it. I'm using basic glucosamine to keep costs down but if they do start to hurt I think its time to invest in somthing decent.

[joevizz]

don't wana hijack your post but it's on topic, has anyone tried MyProteins multi-vit Alpha Men? it's dirt cheap compared to other multi-vits such as animal pak, but i don't wana get it if it's tesco value type quality compared to Animal Pak tesco finest haha

[MTom5]

remembered something i missed out of the plan i intended on using MyProtein DigestiMax but theres a other options like MST Enzy M so depending on budget at the time depends on what i go for

[MTom5]

back from holiday and not so rarring to go.
going to get back into the swing of things after destroying my body for a week and start properly on the planned date budget permitting

[MTom5]

starting a log here : http://fitforum.co.uk/showthread.php?2682-MTom-s-Mass-Accumulation-Warm-Up&p=17356#post17356
then returning back here after the 10 weeks comp etc etc etc

[MTom5]

Business as usual will be resuming here after tomorrow when my comp log will come to a close

[Ashers]

will be following mate. good luck with the pics tomorrow

[MTom5]

yesterday was back as usual went as follows

lat pulldown
lat pull down reverse grip
single arm rows
bent over rows
deadlift

struggling with deadlifts at the moment my grip is terrible and the weight is falling out of my hands mid set i have some straps so going to start using them and hope for an improvement.

tonight was chest and as i didnt do bis with back on monday i added them in today

flat dumbell press
decline bench press
cable flys
dips

barbell curls
alternate dumbell curls
alternate preacher curls

did a spot of weighted ab work afterwords aswel determined to get some ab development so when i cut again this year they show through.

bought some food today also so the diet is coming back into play as of tammorow after a week off
so i had my last dose of fish fingers tonight and no more **** for me until christmas

[Craig R]

Hi Mate
I read an artical a long time ago about grip and one of the things that was suggested was to hang from a chin bar with no straps for as long as you can. Then when you next hang beat the time and so on apparently it does work I have not tried it myself. Just a thought.

[MTom5]

Havnt updated in a while and wont be again until after new year when im going all out again ,i should go all out all the time but its Christmas so **** it.

been training as normal just havnt been eating anywere near enough or of the right sources and havnt touched supplements apart from the odd shake

so hopefully after a break over Christmas i can give my head a shake and sort it all out.

hope everyone has a good Christmas

[MTom5]

resuming gym hasnt gone to plan

havnt been paid my overtime so cant buy food or supplements until that comes in but more pressingly , i sliced my finger at work length ways across the knuckle and it hasnt stopped pouring with blood. every time i remove the bandage it starts again so im guessing its pretty deep in fact i know it is the first aider said it was.
so unless it heals up in morning and i can bend it without it gushing with blood looks like im training legs for a while well that and any excersies that dont require grip.

hopefuly normal training will resume at some point .... it needs to iv got a right christmas gut so might need to take a break from the bulking sort that out and start the bulk again not sure what im doing at the minute to be honest my heads in the clouds

[D-HUMPHREYS]

F...........

[D-HUMPHREYS]

.......A........

[D-HUMPHREYS]

..............G

[MTom5]

trainning with the dodgy finger didnt go so well as i couldnt grip the bar or dumbells pretty essential for a shoulder night.
trinning legs tommorow and after that the bandage and stitch is coming of my finger wether its healed or not

[MTom5]

got back into trainning this week after the first shoddy workout.
legs went realy well on wendsday couldnt stiff leg deadlift as my grip was still dodgy amazing how not been able to use 1 finger effects your whole grip.
yesterday did bis and tris one of the better workouts iv had in a long well did supersets and tri sets completely destroyed my arms.
looking foward to next week now finaly getting back into the swing of things

[MTom5]

start of the week training didnt go well due to all the ******s who think its a good idea to go to gym after christmas
i wouldnt mind if they were dedicated to it but there not there there using the equipment i need to be on and theyl never be seen again in a few weeks.
there was literally nothing free
worked around it but didnt have the best workout as i was constantly waiting for stuff and having to use watever was available at the time there was definatly no chance of me supersetting.

rant over

arms tamorrow hopefully more successful and there arnt as many people wasting oxygen

time for a few ZMKs and sleep

[MTom5]

massive improvement tonight gym was still rammed but i managed to work round it
bis and tris went ace again i dont know how iv spent so long training without discovering just how good doing super and tri sets of bis and tris feels.
iv also finaly bought a different flavour of myofusion and was going to go for banana but there was none in so opted for vanilla which isnt so great i have to say still tatses nice but isnt as mind blowing as tasting the chocolate one was for the first time.
might mix them 50:50 see how that tastes as iv still got half a tub of chocolate left.
fish finger cravings returned aswel so i did a full box in for my tea lol

[warren1987]

Looking good Mtom how's the finger holding up it any better yet?

[MTom5]

yer was fine after two days it was just not been able to bend the finger the cut itself was pathetic was just were it was across the knucle that caused problems
nothing serious.

[MTom5]

gave the myofusion choc/vanilla fusion ago this morning and it was realy nice so from now on its a scoop of each.

trying to make my tub last till hydro comes out so hurry up monster.

[MTom5]

Shoulders went ok.
As i didnt have a trainning partner i didnt go straight off with shoulder DB press like normal did some delt work and then hit the shoulder press machine which i hate using as it ****e but needs must, followed by upright rows and shrugs

invested in some Vit E cream as the stretch marks are starting to redden again so catch it early and hopefuly that should help it did last time.

my pre bed shake is starting to disagree with me i dont know wether its the blend or the L-Glut im adding in or a combination of the two but its giving me some pretty horrendous wind which our lass didnt seem to happy about last night when i stayed at hers lol luckily when we was downstairs with her parents i could blaim it on the dog.

if it dosnt subside after a few night il have to drop the l-glut out and see if its that that is causing it or wether its just one of those things and put up with it.

legs tammorrow squatting on my own without a spotter should be an experience

[MTom5]

managed to do chest and back this week went to gym earlier so it wasnt full of christmas ******s.
wasnt confident enough to superset them together as it was still quite busy so i did chest first followed by back.

flat db press
incline db press
cable flys
lat pull down
single arm rows
v bar pull down
deadlift
wide grip cable rows

it was the l glutamine that was causing me issues so iv dropped it out and had no gut problems since so might have to invest in some in a cap form il have a search about and see whats available had a quick glance about and couldnt seem to find any.

was pleasantly surprised when i got weighed tonight got on the scales in the bathroom which a very temperamental and was told i weighed 78kg which i thought eyy up so i went and got on the wii board which i know is accurate so dont know why i didnt use it in the first place and was told i weigh 77kg which is a bonus iv finaly started adding on the pounds again i thought id be stuck at 75kg for ever

i did have a full cooked chicken for tea tho so im going to get weighed in morning and see what it actualy is on an empty stomach

time for a shake and a search around for l glutamine caps

[Glenn]

Nice one fella, sounds like you are back on track (wind issues aside!). You planning on sticking with the original target of a 6 month bulk? You getting fat (yet)!?

[MTom5]

Nice one fella, sounds like you are back on track (wind issues aside!). You planning on sticking with the original target of a 6 month bulk? You getting fat (yet)!?

after the 10 week challenge i figured that high amounts of carbs dont work for me so iv dropped them down and havnt been gaining any further fat from what i can tell so to answer the question that and christmas combined yeh iv got myself a little bit of a gut lol.

im not sure at the minute might cut it short and attempt to lean out i havnt got a holiday booked yet so i dont see the point in fully cutting but i plan to take some time out of the bulk a few months out drop the body fat and then carry on bulking if i dont book a holiday.

il tackle it when i come to it at the moment its soilder on towards 85kg or as close as i can get

[MTom5]

absoloutly loving training at the minute was wary about stopping my 5 day split and starting supersetting opposing body parts but im having some amazing workouts
chest and back tonight second session of the week and beasted it.

widegrip pull ups/incline bench
decline bench / pull ups
cable fly / T bar row

short sweet and it hurt like hell.

trainned legs yesterday and they seem to be coming on a treat too not lifting any heavier as far as squats are concerned but the technique is getting better.
And they hurt today so i did somthing right
seem to be able to get alot deeper alot easier since watching the videos glenn posted as my main problem was balance and the head position thing has sorted that right out

day before that was arms which i also supersetted together and also did a tri set which was a killer but same again feels like some of the the best workouts iv had.
maybe its just because its a change from the norm.

anyway i did as follows

barbell curls / overhead extensions
dumbell extensions / seated curls / skull crushers
preacher curls / underhand grip cable extensions

weights are going up on all exercises which is good as id not really progressed at all in the last few months

so all is well

onwards and upwards to 80kg

[MTom5]

yet more supersetting and trisetting shoulder felt asif they were going to fall off

military press
db press/seated lateral raise/seated rear delt raise
front raise/upright row/shrugs

topped off with some weighted ab work can always tell theres all time high of motivation when ab work gets thrown in

[MTom5]

forgot to get the scales out at weekend so did it tonight weigh in at 79.5kg so just half a kg shy of my target so not far to go.
trainning wise not much to report carrying on as usual supersetting opposing body parts mixed it up this week and did things the other way round so tris before bis for example.
not trainning legs this week got 3 sets into squats last week and felt somthing go in my left knee towards the top of the patella and then after that was in pain everytime i went anywere near parallel. dosnt hurt now and can squat down with body weight so hoping with a weeks rest it will be fine and it was just a minor tweek.

working my way threw the box of cnp proflapjacks i bought last week in no time at all half the box is gone so should realy cut back on that but im using them as snack for when id normaly go get a bag of crisps so i suppose in that respect its not too bad

[MTom5]

just remembered that id read someones idea of mixing all there samples together and having a protein **** mix so iv mixed a load of mine together that i had kicking about that wasnt going to get used and im going to give it a test run tammorow.

it consists of :

chocolate
chocolate mint
rockyroad
banana
peanut butter
vannila
berry

+ 10g of l glutamine for good measure

around 4 servings there so 2 shakes see how that goes

[MTom5]

mtoms **** mix protein mix didn't taste too bad if it wasn't for the lglutamine it would probably have been quite nice.

[MTom5]

im hoping to tip the scales at 80kg this week so iv bought in some food as my diet just recently has been nothing short of appauling
giving wholemeal wraps a go tammorow as i havnt included them before and there an easy quick meal to make.
i just really need to do a big food shop because as soon as that ran out everything went to pot.

still enjoying the supersets and still enjoying the proflapjacks a little too much

[MTom5]

weigh in this week was 82kg last night and 80.5kg this morning so il go with the latter
reached the target now to carry on to 85kg with the hope that when i cut i can cut down to and maintain 80kg

good times

[CTP]

Well done mate - whats the next goal?

Glad things are going well for you!

[MTom5]

next goal is to get to a stage were I can cut and maintain 80kg ready for another round of bulking.
don't know how I'm going to go about the cut as I don't want to do what I did last time and lose too much weight so I'm going to heavily utalise amminos this time round which I didn't do last time.

[CTP]

Sounds like a plan - how much are you going to strip back on your cut - untill you see abs again?

Aminos are the way forwards - just started iusing purple wraath which seems to be living up to the hype.

[MTom5]

idealy not below 80kg that's why I want to pack on some more size to give me that leway.
not fussed about seeing abs just to around 10 % bf get rid of the gut for summer and regain it again for winter.
tbh I don't think il put on as much fat bulking the next time round iv learnt my lesson on too many carbs.

plan to use a leucine heavy bcaa like gaspari bcaa 6000 and l glutamine caps and maybe hmb depends on budget.

[MTom5]

shoulders tonight didnt go great after a full day of uni i really couldnt be arsed so i was just going threw the motions and as long as 10 reps came out i didnt really care so a pretty **** session.

military press
db press/lateral raises/rear raises
front raises/upright rows/shrugs

my gym sessions seem to be getting shorter and shorter but the results are getting better and better would highly recommend incorporating in some tri sets and supersets to anyone looking for a change

[MTom5]

havnt updated in a while

trainning has been consistent and diet on the other hand has been consistently ****e over the last few weeks went through a stage of eating mcdonalds for dinner nearly everyday which didnt do me alot of good as not only was it **** food it made me tired and cudnt be arsed in the gym.
knocked that on the head now but diet still isnt excellent not getting enough of anything i need and its all down to motivation iv completly lost it

going to see PVD this weekend so im going to make it my last big night out for a while and over the coming weeks formulate a plan of attack invest some money in food and supps
(as my current PWO drink is a starbucks frappachino which im sure is much more nutritious than phd recovery) and go for it.

on a positive note my lifts have been going up and im quite impressed with my deadlift which is coming along nicely

[MTom5]

things havnt gone well training eating and supplementation have all gone even further downhill since i last updated and as a result im back down to 77kg.
training is back on track this week and every workout so far has been a good one
i trainned legs for the first time in 3 weeks on monday and enjoyed it surprisingly but iv paid the price of not trainning them for a while as iv been sore all week but thats maybe a good thing as i wasnt feeling like theyd been trained before and during the time i had off from training them (which was threw lazyness i admit) i noticed alot more definition so i dont think iv been letting them properly recover so i think im going to have a week break the next time i have a sticking point with legs as i was lifting more after the break aswel.

tuesday was chest and back supersetting which again i enjoyed and was pleased to see my deadlift has improved leaps and bounds managed 130kg for 7 reps on my last set

had wendsday off and trainned shoulders tonight but the gym was full and every freeweight and machine was been used so i didnt get done what i wanted to but had a good workout nether the less.

i cant afford to get my diet back on track at the moment so im eating as best i can on what we have in until the end of the month when im going to invest in some food some supplements and a new revamped all areas covered diet plan.

[MTom5]

Im resurrecting this log as the name is far better than any others iv come up with and im felling unimaginative.

got back of holiday yesterday from egypt and had a great time doing nothing and eating **** i told myself id use the hotel gym but truth is i used it once for a chest session and didnt train again appart from a vanity pump up session before going to pacha but that dosnt count.

My aims for the rest of the year are to continue to bulk just pick up from were i left off before holiday i struggle to achieve anything without a plan so im going to put one in place for the end of the month and spend october getting back on my feet in terms of trainning and diet as once i stop it takes me ages to get back to full swing.

Areas im looking to improve :

Core - i started core work before i went on holiday as its an area that iv neglected more than calfs, im not interested in abs showing at this moment i just want a solid core for now.
So il be trainning core twice a week. one session will be weight orientated and the other a body weight circuit to mix it up .This isnt an area iv concentrate don before so will be adjusted as i go along as i get an idea of what is and isnt working for me

Calfs - not neglected completly but often half hartedly done.Iv previously used volume trainning for calfs and they dont seem to respond i get an incredible burn but nothing to show for it so im returning to standard lifting for calfs and see how i get on

Chest and back are both areas im happy with so carry on as i am with these looking to progress further with chest iv reached a sticking point as the dbs only go upto 44kg so im going to make the excersise harder to allow for further progression.

Shoulders are another area that is progressing nicely the only changes here are going to be the emphasis shifted more towards the compounds

Legs have vastly improved so im going to carry on as is in this area quad muscles are now clearly defined and legs as a whole have come on a treat since iv paid hamstrings some specific attention so im going to plod on with legs.

diet will be ruffly the same as before my holiday but im going to up some quantities and therel be the inclusion of a few more supplements as i can now afford to buy them.
plans will be put in place over the coming weeks so more detail then.

looking for a November start to complete strictness again and im going to use this month to enjoy some of lifes pleasures which will be limited/restricted as of November.

[MTom5]

Supplements i intend to use and why.
i will be acquiring over the coming weeks as i get paid weekly just in the process of price matching it all as theres massive savings to be had.

Myofusion - Shakes morning and post workout and in place of meals if a meal isnt possible which is likly now i have started shifts
Myofusion - Pre bed shake

MST RPG - before and during workout
Leucine - added to excel to make it leucine heavy ratio
Glutamine - added to all shakes
EAA's - added to all shakes
HMB - already have so will put to use in pre bed shake to prevent catabolism
Creatine Mono - added to post workout shake
Glycine - added to post workout shake increase creatine a carb absorbtion
- also added to pre bed shake for supposed sleep properties dirt cheap so worth a try
Maltodextrin - added to post workout shake for carb source
AD Ravenous- Digestion/food utilisation

MultiVit,Vit B,Vit C,Vit E,Omega 3,Hawthorn Berry - Genral health,energy,mood,immune function etc

[MTom5]

Diet

meal times will vary depending on shifts (6-2 ,2-10 ,10-6) so times will vary and some meals may reshuffle.

Protein Option - Steak,Mince,Chicken,Tuna
Carb Option - Brown Rice,Wholemeal Pasta,Sweet Potato,Almonds,Broccoli,Spinach

Morning Shake - 1 scoop whey + 10g EAA + 10g L-Glutamine + 5g Leucine
Meal 1 - 8 eggs (4 whole / 4 whites)
Meal 2 - Protein option + Carb Option
Meal 3 - Protein option + Carb Option
PreWorkout - 10g EAA + 5g Leucine + 5g Creatine + 5g L-Glutamine + 700mg Glycine
IntraWorkout - 30g Excel BCAA + 5g Leucine + 5g L-Glutamine
PostWorkout - 2 scoop whey + 50g Malto + 5g Creatine + 700mg Glycine
Meal 4 - Protein option + Carb Option
Meal 5 - Protein option + Carb Option
PreBed Shake - 2 scoop Casein + 700mg Glycine + 2g HMB

Vitamins and Omegas taken throughout the day at appropriate times

iv discovered a love for fruit and fruit juice so thats going to replace snacks and fizzy drinks during the week as i need to kick the habit of only drinking coke.
weekdays are going to be strict weekends are going to be abit more lax ,not in the sense of not sticking to the diet in the sense that if i want something im going to eat or drink it just not to excess.

night outs are going to be cut back and im going to just go out when theres somthing i realy want to go to instead of just going out every week just for the sake of it.

as progress stalls rather than bumbing up quantities as i have before im going to add another whole food meal in.

[MTom5]

Training

Mon - Chest & Tris & Core
Tue - Back & Bis
Wen - Legs
Thur - Shoulders & Core
Fri - Bis & Tris & Calfs
Sat - Off
Sun - Off

im also going to include some cardio in the form of 20mins treadmill uphill walking on a Mon,Wen,Fri im not sure about this frequency as i tend to avoid cardio like the plague but need to improve my general fitness as its appalling and iv suddenly realised how important it is to maintain a healthy heart etc so im including cardio from here on.

[MTom5]

An example of what a week will look like.

Mon

Flat DB press
Incline DB press
DB Fly finished with cable flys to take to faliure
Tri Dips Weighted
Cable Tri Extensions

Weighted Obique Crunchs
Weighted Cable Crunchs
Lumberjack
Weighted Leg Raises with Leg Tucks to take to faliure

Cardio

Tue

Deadlift
Wide Grip Lat Pulldown
Underhand Pulldown
Low row
Narrow Single hand row
Wide row
Back extensions
Barbell curls

Wend

Squats
Leg Press
Leg Extensions with single leg extension to take to faliure
Hamstring Curls
Kickbacks

Cardio

Thur

Military Press
Machine Press
Shrugs
Upright Rows
Rear Delt Raises
Delt Raises
Front Raises

Ab Circuit - excersise ball crunches,leg tuck and upward extension,Plank,Bicycle

Fri

DB curls
DB skullcrushers
Incline seated curls
Rope pushdowns
Hammer Curls
Overead extensins
Preacher curls
Underhand single arm extensions supinated
Calf Raises

Cardio

[JLizzle]

Rightt....

Change the aminosss..

On waking...10g BCAA's or EAA's + 10g Glutamine...wait 15mins then meal 1.

Pre workout...say 30mins..dont have the BCAA's...have 10g EAA's + Glutamine, creatine,pre workout...etc.
Intra workout go up to 30g excel +glutamine.
PWO...dont really need the BCAA's.....just have whey + carbs.

[MTom5]

iv changed it about suits me better having the shake first thing then having the meal after iv got ready for work dont know why i didnt plan it that way originally.
appreciate the help with the amminos found it difficult to find the info on the timings and there not something iv used to a great extent before.

[MTom5]

everything of myprotein ordered just protein and excel to buy.
saved twenty odd quid price matching which iv never bothered with before so was well worth the time and effort

[D-HUMPHREYS]

everything of myprotein ordered just protein and excel to buy.
saved twenty odd quid price matching which iv never bothered with before so was well worth the time and effort

What did you price match?

[MTom5]

i just typed in bulkpowder ironscience and oneon in the price match tool and found what i needed that was cheaper it just comes up with a list of previously price matched stuff cant remember what they all were EAA and omega 3 and glycine were cheaper cant remeber what else.

[MTom5]

MyProtein order has come 6.5kg of steak purchased just need to put my order in with BBW and im all set.

Been Back to gym this week and its amazing how much i ache after just having 2 weeks off.
My gym has just bought a load of new equipment aswel with the vast majority of it been absolute ****e they've just had there pants down by the technogym rep more annoyingly to get all this crap in they have removed the squat rack .......... weres the sense in that.

[MTom5]

Next week is the week i give myself a kick up the arse as since iv been back from holiday iv just been going through the motions.
Iv had most of the things i know il be craving for this week in preparation full english,mcdonalds etc and im having my last big night out for a while this weekend as one of my favourite djs atm Laura Jones has decided for some reason to come to Hull.

http://www.youtube.com/watch?v=S10qF0RwLzc&feature=share

im quite looking foward to getting back on track next week.

few changes nothing major adding in AD Ravenous and iv found a nearly full tub of Gaspari Myofusion so havnt ordered the BBW protein as such i also havnt ordered the BBW Excel so will be purchasing some MST RPG this week.

Will be updating regularly from Monday

[MTom5]

first day in first shake down and **** me it was rancid i didnt know it was possible to make myofusion taste so bad dont know which of the add ins it was but its safe to say its guna be a pinch the nose and down it job everymorning

[D-HUMPHREYS]

first day in first shake down and **** me it was rancid i didnt know it was possible to make myofusion taste so bad dont know which of the add ins it was but its safe to say its guna be a pinch the nose and down it job everymorning

Drink your myofusion separately. And put all your other supps in a glass of water and gulp that. No point having a crap tasting shake when you can have a nice tasting shake and then a small glass of whatever that goes down quick and easy.

[MTom5]

its convenient to throw them all in one im guessing its the EAAs i know its not the glutamine i used to add that in before and it was virtually tasteless in myofusion

[CTP]

Agreed with DH.

Dont forget the EAA/BCAA use the same internal carrier system as Glutamine, so in order for them to be most effective take your glutamine 15 mins earlier than any other EAA your using. Likewise, dont forget that BCAA and protein also compete so in an ideal world should also be seperated.

[MTom5]

fair point might drop the protein then its only one scoop and 20-30 mins later i have 8 eggs so its not a big loss

[CTP]

fair point might drop the protein then its only one scoop and 20-30 mins later i have 8 eggs so its not a big loss

Ultimately the protein is broken down into its aminos - which is what your after. Therefore EAA's / Glutmaine 30 mins prior to your egg meal will work fine.

From experience, ive found the best thing to do with the EAA mix is to use an efferescent Vit C tab, with minimal amounts of water. It ahs a stong enough taste to numb the gagging reflex, and it means your also getting your DRA of vit c

[MTom5]

massive fail atm been on nights is screwing everything up diet wise im eating around my sleep patten which is all over the place.
im sure after some experimenting with times il get it sorted eventually.

tried my morning eaa mix with orange juice this morning and it wasnt any better iv a feeling its the leucine thats causing it to be so unbearably bad as thats the one that smells the worst so i may drop that out tommorow and see what its like and if it is the cause only include it in iwo with RPG which will cover the taste.

[MTom5]

Havnt been updating as iv been on nights and to be honest it all went to pot missed shoulders and legs sessions diet was ok so will see tommorow on weigh in day how i got on.
Stocked up on meat today even though iv still got a couple of kg of steak in the freezer the offer was too good to miss got 14 8oz sirloins for 20 quid Bargain.
So il be eating like a king this week.

[MTom5]

weigh in at 81.1kg bit gutted at how much iv lost since i went on holiday but at least its not drastic amounts.

diet back on track apart from egg meal in the morning which i substituted for a shake as i had no eggs in. iv discovered that adding cordial makes EAAs slightly more bareable so they will now be going down the trap on a regular basis as planned.

trainning tonight went well brilliant chest session followed by some ab work and the dirty word ....... CARDIO

looking foward to the rest of the week im on 2-10 so will be trainning late so the gym should be empty by the time i get in at 10.15.

[D-HUMPHREYS]

I can't believe it. Have I read that wrong??? Did you just day CARDIO?

[MTom5]

yeh it wasnt a pleasant experience but the days of "say No to Cardio" are over im a 3 times a week man now ....... wel see how long it lasts

[D-HUMPHREYS]

Does that mean we might see some abs in 2012? I thought you were saving them for 2013??

[MTom5]

not a chance acquire 2012 reveal 2013 (working on the basis the world will end next year)
Cardios just to keep the lard off and keep the heart healthy since iv realised i get out of breath walking up the stairs at work lol.

[MTom5]

back yesterday good session due to availability of equipment i reshuffled the exercises and think i benefited from it ached like f**k this morning.

shoulders tonight went down a treat there really starting to come along which im pleased with as delts were an area id identified earlier in the year that i wasnt happy with and there coming along nicley.

diet today was erm .... ok if you ignore the fact i had 3 bacon sandwiches in tiger breadcakes for breakfast but i couldnt say no.

[CTP]

back yesterday good session due to availability of equipment i reshuffled the exercises and think i benefited from it ached like f**k this morning.

shoulders tonight went down a treat there really starting to come along which im pleased with as delts were an area id identified earlier in the year that i wasnt happy with and there coming along nicley.

diet today was erm .... ok if you ignore the fact i had 3 bacon sandwiches in tiger breadcakes for breakfast but i couldnt say no.

LOL - quite clearly on track for a good day then :P

[MTom5]

The rest of the day was fine and stuck to the plan but there was just that slight hiccup in the morning I love tiger bread though I couldn't refuse. Bulking so I'll not worry too much.

[MTom5]

Leg night proseponed done something to my right leg at work today duno what so dont want to aggregate it further hopefuly a minor niggle that will be away by weekend and i can do a catchup session saturday or sunday that or ibruprofen gel is going on it and im catching up saturday or sunday anyway.

[MTom5]

disastrous weekend out friday and saturday night pulled through and went to the gym this afternoon for a chest session as getting a bench on a monday is becoming a joke followed up the chest session with a pwo KFC and milkybar Krushem i feel this was excellent use of my post workout window of opportunity.

so yeh bad weekend

[MTom5]

Monday was Back which went ok skipped the abs and cardio as i was completely lacking the motivation after weekend.
Yesterday was shoulders which i becoming my favourite night of training there coming on a treat and were one of my areas a aimed to improve.
Tonight is purely an abs and cardio session so rather then them been an after thought they will be at the forefront tonight and should be able to make up for the early week slacking.

We wont talk about diet lets just say iv discovered i really like mars bars and work have started selling banana Yazoo in the canteen things are not going well lol.

[MTom5]

weighed in earlier this week at 83.9kg not brilliant but reflects my average diet atm i suppose realy do need to sort myself out but i still havnt got the hang of eating around my shifts.
trainning this week has gone well so far notably my deadlifts have improved lifting 140kg for reps of 10 up until the last set were i failed at 7 if i remembered to take my straps to gym with me on back night more regularly then this would have improved a long time ago.
Leg had now sorted itself out so a leg nights will resume and weirdly iv missed then.

some slight changes to supplementation im not using EAAs anymore there fuc.king rats and have stopped adding leucine to RPG for the same reason

[D-HUMPHREYS]

weighed in earlier this week at 83.9kg not brilliant but reflects my average diet atm i suppose realy do need to sort myself out but i still havnt got the hang of eating around my shifts.
trainning this week has gone well so far notably my deadlifts have improved lifting 140kg for reps of 10 up until the last set were i failed at 7 if i remembered to take my straps to gym with me on back night more regularly then this would have improved a long time ago.
Leg had now sorted itself out so a leg nights will resume and weirdly iv missed then.

some slight changes to supplementation im not using EAAs anymore there fuc.king rats and have stopped adding leucine to RPG for the same reason

Bring them Monday, fit nicely into my diet and help me from wasting away any more!

[MTom5]

you can purchase them for a reasonable sum

[MTom5]

got weighed and body fat measured today weighed in at 82kg bit disappointing but on a positive note im at 12.4% bf
havnt trainned today so nothing to report on that front.
just stocked up on some big tins of tuna which were dirt cheap so guna be introducing some more tuna into the diet.