Thread: Tomek's Twenty Ten Journal

loving your journal mate very detailed and good for you too cause you can look back and see what you have done exactly.

Originally Posted by Tomek

Im hoping for too much too soon.. Patience

Pretty much, don't be rushing anything and end up with ugly scarring.

Definitely won't be rushing anything, im going to keep updating this journal as much as possible.. Not sure what my short term goals are atm, i'll be cutting until I see abdominals (tell tale sign for productive bulking).. I estimate no more then 6 weeks until I hit 10%.


Wednesday, 9 June

Legs... About an hour.. Pretty good session.

Medium weight with increased frequency..
Mixed it up a little & got creative ie;

super setting lunges w extensions
stretching (never do it, will be a staple from now)
pushing the car home the last few street was fun




Shoulders/ traps later tonight..

Diet is a little looser then normal.. Focusing on hitting the 1g per lbs "protein rule" & the rest of the cals I eat determines the intensity/ duration of physical activity...


Tomek

Chuck some pics up if you can mate I'd like to compare your recovery to my own

Too easy.. I'll see if I can't get some tomorrow, if not Saturday morning..

I found a pic of me after my op, lost so much weight, what a skinny bitch I was 81kg. Less than 12 months later and im 95kg. It's amazing how much easier it is to bulk when you're not so worried about that stupid loose skin and cycling between a 2 week binge bulk and cutting for the rest of your time and not getting a whole lot done in the process.

Originally Posted by adz82

I found a pic of me after my op, lost so much weight, what a skinny bitch I was 81kg. Less than 12 months later and im 95kg. It's amazing how much easier it is to bulk when you're not so worried about that stupid loose skin and cycling between a 2 week binge bulk and cutting for the rest of your time and not getting a whole lot done in the process.

Throw it up, I already understand where your coming from.. Im already more relaxed with my eating & shooting for ball park figures calorie wise.. My off days are always tasty.. Had the best ceaser salad today.. The bread crumbles were soaked in oil.. awesome.

Thursday, 10 June

Shoulders/ Traps

What a good workout. I didn't log it thought. There was 5 of us all up training... Best mate being by far the strongest, me coming in @ a fighting second.. Was a lot of fun pushing hard (within boundaries) to fend of the others.. Workout was fast paced most of the time...

Smith shoulder presses
DB front raises > laterals
Machine presses
Machine laterals
BB shrugs

Lotsssss of fun!

So glad im back doing what I enjoy..


Will do my best to get some photos tomorrow

Sounds great mate. Keep it up!

Originally Posted by Tomek

Throw it up, I already understand where your coming from.. Im already more relaxed with my eating & shooting for ball park figures calorie wise.. My off days are always tasty.. Had the best ceaser salad today.. The bread crumbles were soaked in oil.. awesome.

Lol it's good being able to relax a little. I'll throw the pic up wen I get access to the pc again

Wednesday, 9 June


Nutrition



Under-ate yesterday, having a BBQ today. More cals




Training Back & Biceps

4 people training all up

Machine pull down
BB row
Rack pulls
BB row
V bar pull down
BB & DB curl/ hammer

^^
About an hour..



Got legs today & thinking about trying some light squats

hey bro ur doin well much better than some other people

Saturday, 13 June

Nutrition

3 meals.

2nd meal was the BBQ;
-6 chicken shish kebabs
-1 rissole
-2 servings potato bake
-salad
-2 bread rolls



Training Legs

Finally got back into BB squats today.. worked up to 70kg for reps

Workout went

BB squats ~ 4 sets
Leg press ~ 10 plates for 5 sets of 10
DB SLDL ~ 20kg DB's for 4 sets of 12-15
Leg extensions > Walking lunges ~ 5x 10; L5 extensions > 20m of lunging .... Intense

Standing calve raises ~ 5 sets of 12
Seated calve raises ~ 3 sets of 15

Originally Posted by mondo

hey bro ur doin well much better than some other people

Thanks bro.. much appreciated!

Pictures Monday, 14 June

Pictures as promised, couldn't get a progress weight as the scale is malfunctioning.

Swelling has subsided a fair bit since the op.. These photo's are just shy of 5 weeks post op (this Wednesday) .. I've been rubbing cocoa butter & Vitamin E cream into the scarring/ skin twice a day.. All the research I have made suggests this.. Still wearing my vest/ garment & will probably continue to do so for a while yet..

Love handles!

Good work man, stay lean, gain some mass and you're set. I'm stocked that its worked out for you. The results look great.

p.s give me the number of your surgeon so I can get my chest area fixed lol.

Originally Posted by adz82

Good work man, stay lean, gain some mass and you're set. I'm stocked that its worked out for you. The results look great.

p.s give me the number of your surgeon so I can get my chest area fixed lol.

Thanks man... I still got some way to go before I lean out... Im thinking about continuing to cut at a slow pace till the end of July.. I very much doubt that I have over 6-8kg to lose.. With that said, I see my strength gains only increasing (back up to before) for the remainder of the cut..

Thanks for the support & all the advice!

Originally Posted by Tomek

Thanks man... I still got some way to go before I lean out... Im thinking about continuing to cut at a slow pace till the end of July.. I very much doubt that I have over 6-8kg to lose.. With that said, I see my strength gains only increasing (back up to before) for the remainder of the cut..

Thanks for the support & all the advice!

Anytime, just glad to see its all panning out for you.

Although you'd be surprised how quick your body will bounce back, I managed stayed fairly lean throughout the ordeal but all my gains thereafter were lean till the end of the year. Then I got impatient lol.

Hey mate your in the army or airforce aren'y ya?
So they giving you time off to recover and everything from this?

Originally Posted by adz82

Anytime, just glad to see its all panning out for you.

Although you'd be surprised how quick your body will bounce back, I managed stayed fairly lean throughout the ordeal but all my gains thereafter were lean till the end of the year. Then I got impatient lol.

Thanks man..

I feel that every week Im making some positive progress.. Just worried that training could be halting/ slowing down recovery ie; swelling..

Originally Posted by O.N.

Hey mate your in the army or airforce aren'y ya?
So they giving you time off to recover and everything from this?

Army, yep.. I had 3 weeks off...Been back at work since last week

Monday, 14 June

Diet good @ deficit

Training Chest/ Triceps

4 sets BB bench ~ worked up to 80kg, only managed 3 reps thought.

3 sets DB incline ~ 25kg DB x 10 reps

4 sets chest cable press ~ for a pump

5 sets bar tricep pressdowns

4 sets chest fly's ~ 12-15 reps

3 sets tricep rope extensions


Just under an hour... Im making great progress atm ... that's what count's..