Sunday, May 22, 2011

Training Diary- German Volume Training- Wk 3.

Hmmm so what do I have to report this week? I'll start with training. I tripped up the stairs on the weekend and tweaked my back again, I'd say it's still a little finicky since last I hurt it. I've been bad too. I stopped, or rather slowed the rate of stretching due to my back feeling better again. This blog must read like amateur hour, even I scoff at that bulls**t. I've since had some really good stretching sessions and my back feels good again, I've obviously gotta pull my finger out and get serious with this stuff again.

Bodyfat wise I'm feeling like a big fatty, I'm too scared to take any pics, I'll get someone to do an assessment on me this week (Shmion that's you), see how bad it is. I haven't been eating junk or meat, although I did have Nandos on Saturday night just before Pirates: 4, if you like Rob Marshall you'll enjoy it, I thus far, have been unimpressed by his work, and this movie left me going: "can we get a director who knows what he's doing in here?" (I can see merit and points of agreement in both of these reviews). Say what you want about Verbinski, the guy knows how to direct a clean, witty, Hollywierd movie. Anyway, back on topic, it's the friggin carb content of the vegetarian meals that's getting me chunky, it's all carb based with a lower ratio of protein. The lentil/dahl/chick pea curries, smoothies, vegetarian sausages (with a piece of bread), spinach and ricotta ravioli (I try to have that around my workouts) have just been making me real soggy round the midsection. If this anyone with any tips on this? I might try an buy some vegetarian minces and make some sauce meals, cut out some of the bread. When you're putting on fat, and looking soggy all over when you're not even eating junk? You can get pretty frustrated, I might as well be eating crap, grr!

The program's going really well, don't feel fatigued, can see some shoulder, back and arm development (thanks to Robski for the comment), am getting stronger and lifting almost not completely embarrassing weight (for a beginner). Weight keeps fluctuating between about 96 and 100kg depending on which scale, time of the day etc.

Workout 9
x 10 sets Wk3
A1: DB Alt Curl  22.5kg
A2: CG Bench   90kg
B1: Preacher Curl  42.5kg,42.5kg,42.5kg
B2: Skullcrusher  42.5kg,42.5kg,42.5kg
Workout 10
x10 sets Wk3
A1: BB Inc Bench 90kh
A2: Chinup Bodyweight + 20kgs
B1: DB Bench 35kg, 35kg, 35kg
B2: DB BO Row 30kg,30kg,30kg

Workout 11
x10 sets Wk3
A1: BB Front Squat 80kg
A2: Lying Leg Curl 65kg
B1: RFESS  20kg,20kg,20kg
B2: BB Good Morning 60kg,60kg,60kg
Workout 12
x 10 sets Wk3
A1: BB EZ Curl 47.5kg
A2: Dip Bodyweight + 15kg
B1: DB Hammer Curl 20kg,20kg,22,5kg
B2: Skullcrusher 47.5kg,47.5kg,47.5kg

As mentioned, on Thursday I made up some ravioli for after my legs session (I had a glass of some skim milk with protein added too), but I was so hungry Friday afternoon I ate the last of it, with no workout in site, I felt ever the fat man on Saturday. I guess I need to drop that, my wallet and burgeoning gut will be thankful.

Breakfast: 1 cup of oats with 1 scoop protein powder, Hilo milk, 1/2 teaspoon of sugar. 700mL of water. Vegetable smoothy- 1/3 of a cucumber, handful of alfalfa, a carrot, handfuls of beans, peas, corn, spinach, a few sticks of broccoli. 1 tablespoon of creatine in milk.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 1 tablespoon of creatine.

Post workout meal: X2 fried eggs on wholemeal toast (x2 slics) with low fat butter.
Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Dinner: Various vegetarian options such as vegetable sausages, bacon etc.

Pre bed snack (sometimes): Second vegetable smoothy. 

Supplements. 3-4 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.


  1. I'll bring you in a low carb vegetarian recipe book :)

  2. Thanks SO much for the recipe book!