jay back in action

[jay`]

G'day all,

I have had a fair sized break of 10 months from training (November '03-September 1st) and 2 weeks ago I began working out again. The past 2 weeks have involved full-body workouts in about 40 mins/session, basically to re-activate my CNS and wake up my muscle system so its ready for some heavy resistance.

Today is the first day of splitting muscle groups up and I'm using a routine that has done me wonders after long breaks in the past.

Day 1: Chest/ shoulders/ triceps
Day 2: Cardio (rowing machine)/ abs
Day 3: Legs
Day 4: Cardio (rowing machine)
Day 5: Back/ bis
Day 6: Cardio (Rowing machine)/ abs
Day 7: Rest

On the lookout for a treadmill to add in for cardio (I am waiting for that elusive bargain!), in the mean time the rowing machine will do fine.

Still my main goals are to remain balanced in terms of body composition (been upto 98kg and felt joint/ligament discomfort, feel much more efficient at between 80-85kg).

At the present I have fallen to 78.5-79.3kg @ 12-14%, which I predict is temporary due to lack of food which is going to change! Expect to be upto be at 80-82kg by november 25th and have body fat at between 10-12%.

Have purchased a pin weight system (which has been the focus of the last 2 weeks) and will be integrating both pin and free weight exercises instead of the past sole free weight workouts.

Diet is going to be restricted to about $30-45 week (which is up from about $25-30 the last month), so food choices will be important, mostly my diet will consist of weetbix, bread, eggs, baked beans, sausages, garlic bread, tuna, steak (2-3/week), coffee, ice-cream, and fruit.

I wish I could get hold of some protein powder (and I'm gonna try!) however I feel I can reach my goals without the aid of any supplements.


Attached is a photo from earlier in the week, as you can see compared with last novembers photos (page 3 of progress pics) there is a noticable difference, hopefully I will gain the lost mass quick.

[jay`]

chest / shoulders / triceps

Length of training session 50 mins
Training intensity good - excellent
Mood poor - good
Appetite poor - good
Sleep quality good
Water intake poor

Notes First time doing alot of these exercises in a long time and it felt really good to be performing them again. Feeling very sore now (2 days later) which is expected. Can't wait for next week to see any improvements.

[jay`]

Legs

Length of training session 1 hour and 20 mins
Training intensity good
Mood good - excellent
Appetite good
Sleep quality good
Water intake good

Notes Today my girlfriend joined me in a workout and it was awesome. Legs got a good burn that I hope I will feel for a couple of days. Feels awesome to be working out again.

[jay`]

Back and Biceps

Length of training session 1 hour
Training intensity poor
Mood poor
Appetite good
Sleep quality good
Water intake poor - good

Notes Today my girlfriend joined me in a workout and then she left to talk on the phone, I lost my concentration on working out and from the 2nd set it went downhill.

[jay`]

Chest / shoulders / triceps

Length of training session 1 hour
Training intensity good - excellent
Mood poor
Appetite good
Sleep quality good
Water intake good

Notes Starting to get much hotter now, probably increased in temperature by about 4-6 degrees celcius in the last week, so starting to sweat alot more. Good training session and was happy with the weights lifted for the time being, definetly want to see some improvements soon.

Ordered some supplements yesterday (so should see them next week some time), they are from a company in New Zealand (Metaphysics) and I've had good results from them a few years ago, items include:

Tyroxsyn - thermogenic fat metaboliser
CLA - conjugated linoleic acid
HMB plus - anti-catabolic formula
prostanol 50 - min. 50% steroidal saponins
acti-pro protein powder 1.5kg
nitro-fx - nitric oxide booster
redback complete protein - for a bottle of bundy!

*have also started taking 25mg zinc tabs
also have an a bit of old creatine i will use when i start the other supps.

The plan is to keep training the way I am until mid october, and then introduce some of the supps. First will be a bulk for 1 month which will include the prostanol 50, creatine, nitro-fx, and some HMB and lots of food. Followed by cut-up for a month with tyroxsyn, CLA, HMB and nitro-fx and a reduced diet and added cardio. May change my mind yet, but thats what I am thinking at the moment.

[nate]

good to see your back on track. you should get there in no time mate.

[jay`]

Cheers Nate, I'm hoping muscle memory kicks in and I regain my previous size.

Legs

Length of training session 50 mins
Training intensity good
Mood good - excellent
Appetite good
Sleep quality good
Water intake poor

Notes Did this workout yesterday and am feeling bloody sore today! Got my hands on some protein powder as well

[jay`]

Back and Biceps

Length of training session 50 mins
Training intensity excellent
Mood poor
Appetite good
Sleep quality poor
Water intake good

Notes Did this workout 2 days ago, forgot to log it. Was a great session, especially since I was recovering from a hangover and all. Have some DOMS today from it!

[jay`]

Chest / shoulders / triceps

Length of training session 1 hour
Training intensity excellent
Mood good
Appetite excellent
Sleep quality good
Water intake poor-good

Notes Began taking supplements today, for one month mass phase I am taking Nitro-fx 2 x 3 caps daily, Prostanol 50 3 x 1 caps daily, going to introduce creatine before next chest/shoulders/tris workout and introduce HMB plus after 15 days, also have that redback protein for this month, and eating quite alot more (the prostanol seems to increase the appetite anyway!).

Workout was awesome, I am really starting to see some progress now after a few solid weeks of training.

[SurfinAmy]

Good for you getting back on the wagon......

I like your split too. I think it makes sense. I've been alternating Legs/Back/Biceps & Chest/Shoulders/Triceps and feel I am overtraining.

Might give your split a try.

Keep it up.....

-Amy

P.S. I don't think ice cream will help you reach your goals though.... hehehehe

[jay`]

Amy - I like the split I am using for this phase of my training, it allows me to overload each muscle group whilst also allowing enough time for total recovery before the next workout.

Legs

Length of training session 50 mins
Training intensity good
Mood poor - good
Appetite good
Sleep quality good
Water intake good - excellent

Notes Was a good workout and sure to feel it for a couple of days. Been eating heaps more food and got on to some cheap T-bone steaks at the shops for this week! So far so good!

[jay`]

Back and Biceps

Length of training session 50 mins
Training intensity good
Mood good
Appetite poor - good
Sleep quality good
Water intake good

Notes Has been 37 deg celcius here today (in spring) which is a HUGE jump in temp. Was meant to do this workout tomorrow but felt good and monday's are busy days. Need to boost the intensity of this workout up alot to get the most out of it, was an ok session but greater intensity would have been better.

[jay`]

Chest / shoulders / triceps

Length of training session 1 hour
Training intensity excellent
Mood good
Appetite excellent
Sleep quality good
Water intake good

Notes Wow, really seeing some results now, both in the mirror and on the scales. Have added a solid couple of kg's and out of curiosity measured arms and they are back to 16.5 up from 15-15.5 3 weeks ago. These next few weeks are going to be exciting. I have noticed a bit of fat gain on the belly over the last few days, but this was expected as long as I control it over the next few weeks (before the lean phase begins).

Todays diet consisted of:

2 pieces of melted cheese on toast
Protein shake in water
Coffee
2 Roast chicken sandwiches
2 Roast chicken sandwiches
Protein shake in milk
2 Roast chicken sandwiches
Protein shake in milk
Large T-bone steak
3/4 Loaf of garlic bread
Bowl of peas

This is a bit more than the average day, but my appetite is definently increasing now.

[jay`]

Legs

Length of training session 40 mins
Training intensity excellent
Mood good
Appetite good
Sleep quality good
Water intake poor

Notes Began ****house on the first set I was not looking forward to the rest of the workout, then I put metallica on and did a set and from then on intensity and mood increased and workout was awesome, legs like jelly at the end!

[jay`]

Back and Biceps

Length of training session 40 mins
Training intensity poor - good
Mood poor - good
Appetite good
Sleep quality good
Water intake good

Notes Was a few days ago now!