Ausyanks Training Journal (Bodybuilding, not show prep) - Ausbb

Ausyank · 07-06-2011, 10:37 AM

Moderate workout for me.
I rest after EVERY back and leg day. Those big muscle groups need extra recovery.
I try to fatigue at 10-12 reps, unless teardowns.
Im a big fan of warming up with light weights before going heavier.
I no longer watch weight as every day is new for the body based on things like cortisol, carbs and mood of the gym. I listen to my body and go from there.

Rotation goes like so.
Tues- Shoulders
Wed- Chest
Thurs- Back
Fri- Off
Sat- Arms (Longest day as its a pull and a push)
Sun- Legs (Vomiting is optional)
Mon- Off

Shoulders: Light Side Lat, rear delt and press for warm up.

Movements (In order to fatigue).
Side lat- 3 teardown sets. Light weight to fatigue
I do side lats with a light weight until fatigue, then the next heaviest to fatigue than the next heaviest to fatigue. Then I go back to the middle weight to fatigue then the light weight at fatigue.

Shoulder Press with Dumbbells.
5 sets to fatigue.

Rear Deltoid- Forehead on shoulder bench backing.
Rear delt flys- 4 sets.

This is all for shoulders.

Im a firm believer that the body only knows fatigue.
Im not training around any shoulder injuries, I just keep it really old school.
Its better this way because you can go to almost any gym and get a good burn in.

Ausyank · 07-06-2011, 10:45 AM

Diet: SIMPLE

I number my meals to avoid the labels which usually determine time. Lunch, dinner and such.

Meal 1 (Waking, sometimes after cardio):
6 egg whites and 2 whole eggs.
Potato (Medium) cubed up in the eggs with a little pepper sauce.
1 Apple

Meal 2,3,4.
Chicken or Beef (usually beef) 6oz, grilled. No marinade. Just a little pepper.
Steamed white rice or medium potato (No butter, just pepper).
Sprig of broccoli.
1 Apple or Orange
Meal 5,6.
Beef, Chicken or lamb. (Grilled as before) I allow myself a little fattier choice of meat at these 2 meals.
Half a rice or potato portion (Same as above).
3x the broccoli serving.

What you may notice is that theres no shakes.
I dont like using drinks for meals.
If I get on stage I add a shake in the middle of the night, thats all.

I still eat crap I just make sure to try to fill my gut with clean calories before I hit the Arnotts Scotch Finger Biskits.

Lots of water and 3 cups of tea a day. 1 sugar.

REAL FOOD MAKES REAL MUSCLE!!!

GROAR · 07-06-2011, 11:49 AM

When I train with body part splits I like to train each part twice per week. Cannot handle training quads once per week, they need lots of stimulation.

Good Luck A.Y

Ausyank · 07-06-2011, 11:54 AM

Quote:

Originally Posted by Shrek

When I train with body part splits I like to train each part twice per week. Cannot handle training quads once per week, they need lots of stimulation.

Good Luck A.Y

Let me say that this log Im doing is NOT to build a ton of mass or get tons of strength.
This is a program for a 40 year old, semi retired bodybuilder.
Ive recently (November) torn my left calf and managed to get tendonitis in the right knee. Ive also got 2 herniated discs, 2 swollen discs and 1 slipped.

This is the program Im using to recover some of my glory. I want to step on stage more like Frank Zane than Ronnie Coleman. My joints cant handle the weight anymore.

I should title this program "Sissy-Ass" as Im still evaluating what my body can handle.
I do miss the days where I could hit quads twice a week and not feel like I have a foot in the grave.

GROAR · 07-06-2011, 02:49 PM

I'm nearly 39 and have been training for many years (not always consistant though).

I'm sure you know your body well and know it's limits but 40ish is not old in BB.

Also if you can look like Frank Zane I will be forever in your awe.

Grippy · 07-06-2011, 06:29 PM

Quote:

Originally Posted by Ausyank

Ive also got 2 herniated discs, 2 swollen discs and 1 slipped.

.

Ouch , sounds sore mate. Good luck with the training.

07-06-2011, 10:37 AM	#1 (permalink)
Ausyank Rookie Join Date: May 2011 Location: VICTORIA Gender: Posts: 45	Ausyanks Training Journal (Bodybuilding, not show prep) Moderate workout for me. I rest after EVERY back and leg day. Those big muscle groups need extra recovery. I try to fatigue at 10-12 reps, unless teardowns. Im a big fan of warming up with light weights before going heavier. I no longer watch weight as every day is new for the body based on things like cortisol, carbs and mood of the gym. I listen to my body and go from there. Rotation goes like so. Tues- Shoulders Wed- Chest Thurs- Back Fri- Off Sat- Arms (Longest day as its a pull and a push) Sun- Legs (Vomiting is optional) Mon- Off Shoulders: Light Side Lat, rear delt and press for warm up. Movements (In order to fatigue). Side lat- 3 teardown sets. Light weight to fatigue I do side lats with a light weight until fatigue, then the next heaviest to fatigue than the next heaviest to fatigue. Then I go back to the middle weight to fatigue then the light weight at fatigue. Shoulder Press with Dumbbells. 5 sets to fatigue. Rear Deltoid- Forehead on shoulder bench backing. Rear delt flys- 4 sets. This is all for shoulders. Im a firm believer that the body only knows fatigue. Im not training around any shoulder injuries, I just keep it really old school. Its better this way because you can go to almost any gym and get a good burn in.

07-06-2011, 10:45 AM	#2 (permalink)
Ausyank Rookie Join Date: May 2011 Location: VICTORIA Gender: Posts: 45	Diet: SIMPLE I number my meals to avoid the labels which usually determine time. Lunch, dinner and such. Meal 1 (Waking, sometimes after cardio): 6 egg whites and 2 whole eggs. Potato (Medium) cubed up in the eggs with a little pepper sauce. 1 Apple Meal 2,3,4. Chicken or Beef (usually beef) 6oz, grilled. No marinade. Just a little pepper. Steamed white rice or medium potato (No butter, just pepper). Sprig of broccoli. 1 Apple or Orange Meal 5,6. Beef, Chicken or lamb. (Grilled as before) I allow myself a little fattier choice of meat at these 2 meals. Half a rice or potato portion (Same as above). 3x the broccoli serving. What you may notice is that theres no shakes. I dont like using drinks for meals. If I get on stage I add a shake in the middle of the night, thats all. I still eat crap I just make sure to try to fill my gut with clean calories before I hit the Arnotts Scotch Finger Biskits. Lots of water and 3 cups of tea a day. 1 sugar. REAL FOOD MAKES REAL MUSCLE!!!