DATE: 01/13/2008 17:45:28 / MOOD: happy

As we head into 2008 with break neck speed it is now time to do that whole new years resolution thing.

As for health goals this year that is simple.  My plans are to:

1. Eat Healthier
2. Eat More Protein
3. Eat More Frequently
4. Drop Body Fat
5. Increase Lean Muscle
6. Be More Consistent

Above all and beyond is to be happy with the progress I make this year.

It is a very busy year for us this year so keeping focused on the over all plan will be a major focus for me.

Oh and to have some fun :P

So back into the gym again this week.  I had a while off over the christmas break, around 3 weeks.  So it will take me at least 2 weeks to get back into things properly.

I am more or less following this free body building guide.

http://www.ast-ss.com/max-ot/max-ot_intro.asp

Iam an ecto-morph in body shape so I find this is the best system for myself personally to gain muscle.

Everyone is different but I find this works well for me.

Hope every has had a brilliant 2007 and that 2008 will be equally as good.

Regards

Marc 

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DATE: 05/24/2007 10:25:51 / MOOD: in love

Well this week has been awesome.

I have managed to stick to the gym the entire week, and eating has been great.

I also hit a personal best ever with leg press. 320kg (around 650 punds) for 6 reps.

Just feeling in general stronger, my bodyfat has dropped by a few percent and my weight has maintained the same.

This is a great indication I am dropping bodyfat and gaining muscle.

Now I know why I missed the gym so much, it feels great to finally be back into it.  It will be another few weeks until I am in full swing though.

I had a shoulder reconstruction around 18 months ago so that entire side of my arm is still a little weak, though I am concentrating on building that up.

All part of the fun...

Keep it up guys and gals

Cya

Marc 

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DATE: 05/16/2007 18:31:11 / MOOD: other

So this week has been awesome....

Eating healthy, keeping my gym routine, everything is looking up.

It looks as though I am starting to get some "muscle memory" back and gains are going great.  Been a strong week.

Did legs yesterday with my mate, damn he can lift.  He was doing 10 20kg (40lb) plates a side for leg press.

Thats a total of 400kg or 800lb there abouts.  Pretty crazy,  I know he will help me take my lifting to a new level.

Looks as though I've lost some fat recently, look a little more defined, still have another probably 8kg to loose before I will be at an acceptable weight.

Looking forward to it.

CyaMarc

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DATE: 05/12/2007 12:00:13 / MOOD: gaining weight

Well what a write off of a week.

This week has been shocking, I only got to the gym once and my eating was way off, like not even close to what it should have been.

 

Today I had a packet of M & M's and 3 slices of cake 3 SLICES.

Self control, I have none.....

Plans to make this week much better,  lets hope work doesn't get me to snowed under and I loose my routine.

Although my shoulder (had reconstruction surgery on it) is feeling much better this week, I think it is the added strength from what gym work I have been able to do.  And just getting it moving properly again.

 

Regards

Marc 

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DATE: 05/01/2007 07:11:13 / MOOD: in love

Yep went to the gym today AGAIN, and it was legs AGAIN.

Leg days are funny, you either hate them, or love them, today I both hate and love it.

Strength increased from last week definately, which is a good sign.

My max on the two main exercises was.

Squats 120kg x 4 reps

Leg Press 280kg x 8 reps

So went up in squats and legpress by a fairly substantial ammount, especially leg press.

I am hoping next workout I can hit the 300kg mark for leg press and do 130kg squats.

Yay slowly getting back to where I used to be, it's exciting to get back into a routine, feels good.

Not quite in the mode yet where it is addictive to actually go to the gym, that usually takes me around 2 to 3 weeks to get into.

But certainly looking forward to it.

Weight is "steady" but I think i am looking a little more "defined" which would be an indication of muscle growth and fat loss.

This week is low carb for me, less then 50grams per day, and high protien.

See you on the other side of overall life health.

Marc 

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DATE: 04/30/2007 07:03:29 / MOOD: in love

Hiya,

Well today was the second chest workout after getting back into the gym again.  Getting stronger but it feels like it is taking ages.  After being out for so long after a shoulder dislocation, and then being so tied up with business.

Well it kind of took its toll on me, this is the most un-healthiest I have ever been, but I feel good to be back into it.

My business partner is my gym partner and he pisses me off as he is a natural mesomorph, meaning he holds muscle much easier and gains quicker.  So he's kicking my butt in the gym.

In a way it is good as he pushes me harder also, which in turn helps with my gains.

Went to the movies yesterday, and had Friday and Saturday in Melbourne doing some business dinner's so havent been able to eat right since Friday.

Back on track today though with healthy eating.

Cya soon

Marc 

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DATE: 04/28/2007 22:24:31 / MOOD: in love

Well I just had to go to Melbourne to catch up with a few people, so my gym workout's went by the side whilst I was there.

Luckily it was for only two days, so I missed two days of Gym, but I may go today to catch one day up and just leave it as 1 day missed since the routine starts again tomorrow.

My eating habbits were not exactly the best either, high carb meals, though not very many sweets or sugary foods which was okay.

This week I plan on being a very very low carb week with high protein foods.

Seriously need to try and drop around 5kg to get me back to a weight I can work with.  It will come.

Marc 

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DATE: 04/24/2007 08:16:37 / MOOD: loosing weight

When it comes to building muscle in your legs there is only one king of exercises, that if you could do nothing else, it must be this.

SQUATS

 They are grueling, energy demanding, life zapping movements, but boy do they feel good.

Add to that a set of Leg Press, Leg Extensions and Hamstring Curl's and you have a pretty demanding session.

Well today is the first time I have trained legs in about 4 months (properly).  As I said I have finally dedicated thanks to this site, to getting myself into the best shape possible.

At my best I was doing a 130kg squat not including the bar, and a 340kg leg press.

 Well I shocked myself today.....

Here are my stats for today's workout.

Squats (4 sets)

Set 1:  40kg x 12 reps

Set 2: 60kg x 10 reps

Set 3: 80kg x 8 reps

Set 4: 100kg x 6 reps

 

Leg Press (4 sets)

Set 1: 120kg x 12 reps

Set 2:  160kg x 10reps

Set 3:  200kg x 8 reps

Set 4:  240kg x 6 reps

 

Then I did leg extensions and leg curls.  Now for not training legs in over 4 months I was pretty impressed with the muscle memory that I have attained.

Needless to say i can barely walk, if I squat down, I cannot get back up without pushing up from my arms.

I completely pushed myself to the limit, and I will feel it for days to come, but it feels good to finally be back in it.

For dinner I had vegetables with meat, and a protein shake.

Hope this helps others :)

Regards

Marc 

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DATE: 04/23/2007 08:00:14 / MOOD: in love

Well I did the workout today, first day back in the gym.

 There where quite a few other guys in the gym, a lot of them very large and quite cut, which is a little intimidating, especially since I know I used to be in such great shape.

 Yet now I am in the worst shape I have ever been.

 I did chest press today 3 exercises, only managed to benchpress 65kg total for about 6 reps.

 Not bad, but i will look forward to the 4 week mark when I start to get back into the groove.

For dinner I had around 200grams of tuna, with 4 eggs and a little bit of cheese.

Very low carbs, high in protein and very little fat.

 I think I have lost a little fat this week with just healthy eating but I will look forward to the end of this week to really check.

I have started taking the following supplements.

Hydroxycut - metaboliser and fat loss product

Tribulus - Male supplement, helps increase natural testosterone levels

Standard protein powder for extra protein.

 That is all for the moment.

Will post back tomorrow.

Thanks

Marc 

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