The first and last successful weight gain journal

Illness does suck, luckily symptom wise i feel loads better though, im gonna spend the rest of the week off resting and then come back with a nice simple routine, dan, how does this workout sound to you?
 
This is a monday/wednesday/friday system like ive always done.
week1
day1 chest/lats/bis
 
3 sets of 10 reps standard Bench
3 sets 10 reps lat pulldowns
3 sets of 10 reps barbell curls
 
60 seconds rest between each set
 
day 2 back/legs/abs
 
3 sets of 10 reps squats
3 sets of 10 reps deadlifts
3 sets of 10 reps decline crunches
3 sets of 10 reps barbell bentover rows
 
day 3 tris and shoulders
 
3 sets of 10 reps weighted dips
3 sets of 10 reps military press
3 sets of 10 reps barbell skull crushers
 
 
week 2
day 1
std bench
flys
lat pulldown
lat cable pulldown
barbell curls
std curls
 
day 2
squats
lunges
deadlifts
b/o barbell rows
reverse flys
decline crunches
 
day 3
barbell skull crushers
dips
military press
arnold press
 
week 3
 
Mix and match with some more exercises but never more than 3 exercises per muscle group per week, and use different exercises each week apart from core compound lifts.
 
 

And sorry grant but no, i havent watched the film, anything made by mel gibson is guaranteed to have more innacuracies than anything. And his weird fetish for being physically punished lol.
 
I have a slight....big pet peeve against mel, the same goes for john travolta, tom cruise, jim carrey, jalo, christopher walken, pierce brosnan and some others i dont want to list or may have to throw up from concentrated celeb **** LOL.

This is a monday/wednesday/friday system like ive always done.
week1
day1 chest/lats/bis

3 sets of 10 reps standard Bench
3 sets 10 reps lat pulldowns
3 sets of 10 reps barbell curls

60 seconds rest between each set

day 2 back/legs/abs

3 sets of 10 reps squats
3 sets of 10 reps deadlifts
3 sets of 10 reps decline crunches
3 sets of 10 reps barbell bentover rows

day 3 tris and shoulders

3 sets of 10 reps weighted dips
3 sets of 10 reps military press
3 sets of 10 reps barbell skull crushers


week 2
day 1
std bench
flys
lat pulldown
lat cable pulldown
barbell curls
std curls

day 2
squats
lunges
deadlifts
b/o barbell rows
reverse flys
decline crunches

day 3
barbell skull crushers
dips
military press
arnold press

 
Those are both the same: back/lats
 
I think you need to dial the intensity Waaay back the first week becaue you need to bring the system up slowly!
 
No more than 30 minutes of training.

You want to avoid catabolic hormones...while strengthening your immune system.

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And sorry grant but no, i havent watched the film, anything made by mel gibson is guaranteed to have more innacuracies than anything. And his weird fetish for being physically punished lol.

I have a slight....big pet peeve against mel, the same goes for john travolta, tom cruise, jim carrey, jalo, christopher walken, pierce brosnan and some others i dont want to list or may have to throw up from concentrated celeb **** LOL.

 
LOL yh most  celebs piss me off. There was a programme on tv earlier about how the celebs are basically damageing the kids in britain, because of the way they are ( perfect apparently), and there making us all see as are selves as ugly hehe.
 
i was expecting to hate the film, but i actually found it fairly good i was expecting mel gibson to be in it, but he just directed it. I Wouldnt usually of watched it, its just ive come into about 100 pirate dvds so ive spent my whole holiday watching them

http://uk.youtube.com/user/franco18grant

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Ok il take out them b/o barbell rows for the first week.
And il put them in my 2nd week for lats.
 
that way ive just got 3 exercises per day on the first week, thats not too much strain, thats like 1/3 of what i have been doing recently given i didnt rest much between sets either lol.
 
If there pirated then fair enough LOL, celebs here are retarded, such as jade goody.
I cant believe what a hissy fit this country gets into just because of a ****ing word popodom.
It's extremely sad to live here, it's times like these when i actually sympathise with hitler and realised why he wanted to racial cleanse everyone-because the european people are 25% inherently ****ing stupid

im not dead, just busy, will be gone another 1-2 weeks maybe popping in every now and then.
 
BW after flu went down to 144lbs (my scales are making me 4lbs heavier, so il just deduct 4lbs off them whenever i use them now, used 3 different scales and all showed me as 144lbs ish.
 
Im back to 153lbs now, and training the way youre telling me dan, feeling fit as ever and no cortisol pumps or any fatigue or tiredness, just good old fashioned soreness lol.

Friday 23rd workout
 
exercise 1:Benchpress
1x10 80lbs
1x10 90lbs
1x10 100lbs
1x4 110lbs
 
60 second rest
 
exercise 2:Dumbell flyes
3x10 30lbs dumbells
 
exercise 3:dumbell curls
3x10 30lbs
 
exercise 4:Lat Pulldown
3x10 115lbs
 
Monday 26th
exercise1:Benchpress
1x10 90lbs
1x10 100lbs
1x10 105lbs
 
exercise2:Dumbell curls
1x10 30lbs
1x10 35lbs
1x10 30lbs
 
exercise3:Hammer curls
3x10 55lbs
 
exercise4:Lat pulldown
3x10 115lbs
 
exercise5:Reverse dumbell flys
3x10 80lbs (it was a machine, my god, yes i use machines! but i try my best to stay away from them lol)

28th feb
 
exercise 1:squat
3x10 154lbs
 
exercise 2:deadlift
3x10 176lbs
 
exercise 3:shrugs
3x10 132lbs
 
One exercise per body part like you said dan as im lagging behind on my back and legs day, and im dead tired right now lol

Less can be more!

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2nd March
 
exercise 1:Benchpress
3x10 90lbs
 
exercise 2:dips
3x10 at BW
 
exercise 3:dumbell shoulder press
3x10 24.4lbs dumbells
 
exercise:skull crushers
3x10 25lbs
 
My triceps and shoulders are weeeeaaaak man lol, they never were the greatest part of me and now they're even worse
 
Its ashame because when i first came here i had 14.5" guns and my triceps were pretty big, now theyre twiggy 12.5" guns that wont grow anymore for some strange reason
 
Ive also decided to train benchpress olympic style since reading that guy who benches 400lbs at 170lbs BW, im going to benchpress every gym day.

Mehhh, ive hit lowest of lows today. Just finished a workout and weighed myself in at 148lbs, i was 144lbs after flu, shot up to 153lbs (water and fat) and now my metabolism has kind of balanced itself out and ive gone from 153lbs to 150lbs and now 148lbs.
 
Im starting to get giving up vibes again.
Im also upping my calories by 1000, **** the whole nutrition needs to be balanced, il shove down 500 calories of carbs and 500 calories of protein extra.
 
My workout was as thus.
 
exercise 1:Benchpress
3x90lbs
 
exercise 2:dumbell curls
1x10 25lbs
2x10 30lbs
 
exercise 3:Lat pulldowns
1x10 100lbs
1x10 115lbs
1x10 130lbs
 
exercise 4:Hammer curls
3x10 35lbs dumbells
 
exercise 5:dumbell flys
3x10 35lbs dumbells.
 
 

im going to benchpress every gym day.

???
 
First and foremost, just keep training.  The health benefits alone are reason enough.
 
Don't get discouraged!  60% of people worldwide wish they had your genetics!!!
 
Now, you want optimal muscle mass...it I am right?
 
You may have a pre-ponderance of Type I Oxidative muscle fiber.  All that means is that you have to make sure you support hypertrophy for all muscle fiber types...thoughtfully
 
At the same time you need to understand that overfeeding (adding 1000) calories is going to cause an overcompensation in TSH release and a metabolism spike.  Always add calories slowly for the greatest effect.  When you do ad calories...be sure that 30% of them are good fats!!
 
I would guess you are just coming back up and normalizing from the sickness and etc.
 
THere are so many variations in parameters that you could either respond to or not respond to...finding what suits your unique genetics should be the goal for a while.
 
What type of training have you found the greatest results and the most enjoyment from? 

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Some guy in powerlifting and strength managed 2 reps of 340lbs and a 405lbs max bench, and weighs in at 170lbs, and trains on chest everyday.
 
My chest doesn't respond to anything, low reps, high reps, negatives, dumbells, flys, anything, it just flutters around the 38-39" mark and my bench stays the same or gets worse
 
I've got a very expensive years membership so i wont give up, but if i have made crap gains by july when my membership runs out im quitting...again.
 

You may have a pre-ponderance of Type I Oxidative muscle fiber.  All that means is that you have to make sure you support hypertrophy for all muscle fiber types...thoughtfully

 
How am i meant to do that?
 
Meh...How many calories should i add?
 
As to what my body genetically responds to...Never really found out, my gains have always been slow compared to everyone elses here (apart from veg's)
I got good results from the 5x5 and 8x5x8x5x8 but that was strength not size.
 
I wish i was one of them people who just lift a dumbell and grow 5lbs everyday

It also doesn't help that i got severly pissed off today in college which already put me in a bad mood before i went to the gym, i miss one ****ing chem lesson and the teacher starts talking about kicking me out the ****ing course, yet that fat whore who flirts with the ****er takes weeks off and gets no ****.
 
If i had a ****ing hammer....

ORIGINAL: twistedlink

It also doesn't help that i got severly pissed off today in college which already put me in a bad mood before i went to the gym, i miss one ****ing chem lesson and the teacher starts talking about kicking me out the ****ing course, yet that fat whore who flirts with the ****er takes weeks off and gets no ****.

If i had a ****ing hammer....

 
that sucks im in the same position ive missed on average one day of college a week, so there trying to get me out, but i doubht they will get you out because you must finish around may time. which is like 7 weeks of school. that would just be harsh to **** someone off with only 7 weeks left when there on good grades. there all mouth. the weight gain issue sucks aswell, im in the same position at the moment started to hit to damn platoes which always pisses me off.

http://uk.youtube.com/user/franco18grant

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