well time to close my old journal, it had its uses, and it showed loads of lean mass gain throughout the time, im happy, but time to add some serious mass
 
Right time to go on that program I mostly made myself (IBB lol)
 
I’ll start on cycle 1 even though I don’t need to lose anymore fat, but oh well, itl make for a better cycle 2.
 
Il be going to the gym tomorrow Thursday and Friday, no days between are off, but this is a one off, ive had TONNES of work (all plastering, im a dry liner too and plastering is harder lol) and basically, ive managed to accumulate nearly $1000 just in 5 days work (whos da man? LOL) so yeah, my diet is going to be R.O.C.K. F.U.C.K.I.N.G. S.O.L.I.D. and im gonna be treating myself big time.
 
Im going to be extremely strict with the routine too, no “but I like sticking to barbells” ****.
 
Every 4-6 weeks il change to isolation dumbbells for a while and back again.
I’ll change grips and speeds etc.
 
This routine I want to get to a good 3 cycle alternates, cycle 1 3 times ycle 2 3 times, that in total is around 6 months….so dayum!, but hey, I will do it, then il try out vdk’s HST, but if this program doesn’t work or starts to fail-il go straight to HST.
 
This is tommorows workout for chest tris and shoulders
 
Barbell bench (average/fast reps)
6-12-6-12-6-12
 
Hopeful weights are
 
132lbs for 12 normal grip
110lbs for 12 Very wide grip
155lbs for 6 normal grip (I could manage this last week, but with no spotter I had trouble pushing myself as I might have failed and nearly got there, il make sure to have a spotter tomorrow after reading about that footballer who crushed his neck, gyah)
132lbs for 6 very wide grip
 
dumbbell flys (slow reps)
 
10-8-10-8-10-8
 
hopeful weights are
 
18kg for 10 reps
20kg for 8 reps
 
bench dips (wide stance at all times, fast)
6-12-6-12-6-12
 
hopeful plates on legs are
 
66lbs for 12 reps
110lbs for 6 reps
 
dumbbell shoulder press (slow)
10-8-10-8-10-8
 
hopeful weights are
16kg for 10 reps
18kg for 8 reps
 
Notice also how my exercises go com-iso-com-iso
 
That’s 24 sets in total, 12 for chest, technical 18 for triceps but only 6 direct, and 6 for shoulders.
 
That’s a nice balanced start to the program methinks!
 

Can I join in too?

I mean my training is a little different but I will incorp the speed reps in after my regular sets and change around my squats a little bit..


aye never mind I will make my own adjust your routine a bit but still use the same foundation.

One more thing twisted... you really don't want to go over 16 sets bro... 24 is alot you did not mean that all in one day did you?...

Its your routine I will be silent...


({Edit})15 is actually a maximum for hard gainers... 16 would be pushing it... 24 really is alot... You may want to reconsider that maybe throw shoulders into another day. Then again that rule might apply to body parts in this case you are working 3 different ones.. Problem is your working your triceps secondary in each one which would put a total of almost 24 sets on top of your triceps "Not good"...
----------Thats just my input------------------------------------------------

I usually do 5-6 sets of bench, 3 sets of inclines, then 3 sets of dips and 3 sets of tricep kicbacks, totalling 15 sets...so yeah 24 secondary triceps being used is overkill...
 
Hmmm...well i can go 4-6 sets, il change the sets up
 
benchpress 6 sets
 
dumbell flys 4 sets
 
dips 6 sets
 
shoulders 4 sets
 
that makes 20, thats not much better, but we'll see.
 
dont worry IBB man my program is going to undergo major editations, thats why i posted it and wanted volunteers in the first place, to edit it and make it a damn decent and relatively flawless routine!
 
So any tips-i'll take them!

ORIGINAL: twistedlink

I usually do 5-6 sets of bench, 3 sets of inclines, then 3 sets of dips and 3 sets of tricep kicbacks, totalling 15 sets...so yeah 24 secondary triceps being used is overkill...

Hmmm...well i can go 4-6 sets, il change the sets up

benchpress 6 sets

dumbell flys 4 sets

dips 6 sets

shoulders 4 sets

that makes 20, thats not much better, but we'll see.

dont worry IBB man my program is going to undergo major editations, thats why i posted it and wanted volunteers in the first place, to edit it and make it a damn decent and relatively flawless routine!

So any tips-i'll take them!

dont worry IBB man my program is going to undergo major editations, thats why i posted it and wanted volunteers in the first place, to edit it and make it a damn decent and relatively flawless routine!

So any tips-i'll take them!

Its a little better. I am going to make a journal above yours with your routine as the foundation Like i stated.

Looks good though Just like i said try not to over kill the sets.

Yeah that is a problem...
 
with back day il be doing tonnes of sets though....so damn, then again back is a big muscle, and my biceps like to take a pounding (sounds so wrong! LOL)
 
we'll see, may have to change some stuff up.
 
Okay cool man!
 
I got raiden to make one too.
 
and toolman in 2 weeks time
 
odw might be doing it, he said he liked its ideas, thats a good 5 people, not too shabby!
 
The only problem is were all either meso or ecto so...lol...i really want an endo, because we get tonnes of endos here spending a year cutting down to just bulk up again, id love for my routine to shave off a good 5-7lbs of fat every 4 weeks of that 1st cycle so they could literally fluctuate in weight but be gaining muscle and losing fat, thatd ROCK.

ORIGINAL: twistedlink

Yeah that is a problem...

with back day il be doing tonnes of sets though....so damn, then again back is a big muscle, and my biceps like to take a pounding (sounds so wrong! LOL)

we'll see, may have to change some stuff up.

Okay cool man!

I got raiden to make one too.

and toolman in 2 weeks time

odw might be doing it, he said he liked its ideas, thats a good 5 people, not too shabby!

The only problem is were all either meso or ecto so...lol...i really want an endo, because we get tonnes of endos here spending a year cutting down to just bulk up again, id love for my routine to shave off a good 5-7lbs of fat every 4 weeks of that 1st cycle so they could literally fluctuate in weight but be gaining muscle and losing fat, thatd ROCK.

The only problem is were all either meso or ecto so...lol...i really want an endo, because we get tonnes of endos here spending a year cutting down to just bulk up again, id love for my routine to shave off a good 5-7lbs of fat every 4 weeks of that 1st cycle so they could literally fluctuate in weight but be gaining muscle and losing fat, thatd ROCK.

Lowered could be in between a meso / endo... stalloneis#1... He is an endo... Just ask one of them. I think they are both between endo / meso though because they are both really strong... Then again I guess strength does not entirely rely on muscle and they do tend to gain more fat then muscle on a bulk but can still cut down in size.

yeah il ask if them two are interested!
Ill PM them asap, however for now, i shall sleep, as its nearly midnight here and ive got a tough workout ahead of me tommorow!
 
I hope i can still manage 155lbs with all this time off ive had (but the moneys worth it, im filthy rich now haha)

Okay, have i got an update for you folks!
 
today was a surreal day.
 
On the way back home from the gym, two sovereign ring toting chavs decided to start a fight with me, heres how that went
 
1 was 5'10" 140lbs, the other was pretty much 6'0" and around 140lbs too, the shorter one shoulder barged me, and grabbed my shirt (suddenly while walking past them, wasnt ready for it) and started punching me in the chest and collar bone area, before he got his 3rd punch in, i grabbed his shoulder and headbutted him in the face-he let go, however as i withdrew my head the taller guy was behind my and landed a punch to the back of my head, and while turning around managed to get a 2nd one in the side of my head too.
 
At this point i got a major adrenaline rush, as you know, i swear a lot...Basically, i started screaming "FUCKING CUNT!" and grabbed him by the throat and squeezed real tight, he went to kick me and landed one in my leg, however i noticed his weakness of being on one leg-and put mine behind his and pushed him to the ground (my dad does this move on me in play wrestling, only playful neck gripping and he catches me before i fall to the ground lol) and here i didnt really care what the **** i did, so just did what i have said to do in a fight-i started stomping on his chest-his friend then decided to go for a 2nd attack, but i just basically punched him in the face twice and he went off.
 
I walked off and his friend got back up a couple seconds later and ran after his friend
 
 
Heres where this **** gets even more ****ing funky, 15 minutes later, again still on the way home
 
3 FUCKING CHAVS start on me
they were all over 6'3" and all over 190lbs, so i thought "**** this ****" and ran for it, luckily was only 3 mins away from home.
 
this is the 2nd time ive outran a nearly 6'5" guy, i might time my running times, because i appear to be quite fast LOL.
 
I dont know if them two chavs phoned up them 3 to get me, ive seen that done before, in bars some chavs get phonecalls where there mates started a fight and lost and told the bar friends the direction of the winner, and they go and get him, so im not too sure, either way im feeling pretty sore everywhere, my face, my back, my chest, my arms, and my legs haha!
 
heres how the workout went
 
Bench (average/fast) NG/NG/WG/WG/NG/NG (normal grip/wide grip)
 
132lbs x 12
155lbs x 2 (went too fast, lost control too much and the bar went over my neck, felt a tad worried thanks to that article pappy posted and didnt have a spotter, so lowered the weight, but i could have done 155lbs really, was just kinda scared LOL)
143lbs x 6
110lbs x 12 (wide grip remember)
132lbs x 6
132lbs x 7(was meant to be 12 here, i was feeling pooped, so stopped)
 
5 sets in all, one part now to edit, n 5th set-lower the weight from the 1st and 2nd sets, the wide grip wears you out easy, and is best in the middle, NG for first 2 sets works the chest good, the next 2nd WG sets pump the crap out of your chest, the last 2 NG sets are there to feel fatigue and round off nice stress amounts, also ive had 1 1/2 weeks off benching-im glad ive kept my strength somewhat.
 
dumbell flys (slow)
18kg for 10
20kg for 8
18kg for 10
20kg for 8
 
completed fully
 
tricep bench dips
kept grips same here, wide stanced, and did a 12-6-12-6-12-6 routines with 66lbs and 110lbs for the first 2 sets, then went to 44-88lbs for the last one
 
the lower weight for higher reps and higher weight for lower reps obviously
 
dumbell shoulder press
10-8-10-8
14kg and 16kg
 
fully completed
 
todays been weird, and good....funky!
 

Wow, what a scene, lol! Are you sure you're not the one starting the fight? I've never encountered anything like this before. I reckon you did something to piss them off. Why would they just randomly come up to you, like that? 

Anyways, that's alot of work for the chest. Are you doing that 1x or 2x a week? Since I started doing less sets and doing it 3x a week, I reckon it's provided much more stimulus, and quoting from HST, lol,

The downside of taking a week of "recovery" every time you load a muscle is that many of the acute (immediate) responses to training, like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels, all return to normal in about 36 to 48 hours. So, you spend two days growing and half a week in a semi-anticatabolic state returning to normal. (Some people call this recovery.) Research shows us that recovery can take place unabated even if the same muscle is loaded again in 48 hours.

Just another thing, are you going to try and replace your bench dips with parallel dips? I was originally going to do parallel but I resorted to bench because I didn't have much strength for parallel dips. However I think they put too much pressure on my shoulders cos I go too far, but anyways I have switched back to close-grip..

lol, theyre chavs vdk, i got chased by 5 guys before for no reason, they do it for fun, or to get money when youre knocked out, it happens a lot round here, happened to NQ in canada too.
 
You're lucky not to have inbred retards go after random people LOL.
 
Only once a week, i did 5 sets and another 4, thats 9, i usually do around the 9-12 mark on chest day but monday and friday, however this workout certainly does wear the crap out of you.
I did do a little bash of doing bench 3 times a week, and it did actually get me stronger somewhat, it what made me go from 132lbs x 2 ish to 7 reps, so i like the HST routine youre on, but right now i wanna test out my program to full effect, afterwards il add HST in and do it, i honestly will.
 
That is an interesting quote, i personally agree with it, i have never known where people here get there "1 week recovery is needed" information because ive never actually seen any biological or article evidence to suggest that unless youre a newb and get sore for like 6 days lol.
If its not sore-work it.
 
I will definitely try out HST! It seems like a very decent workout.
 

As to parallel dips-they put too much pressure on my elbows, i prefer bench dips, and i go down until my elbow and upper arm go at exactly 45 degrees, its usually enough to get the triceps reacting.
 

Yea....I've always followed that one week per muscle and to be honest I don't think I've made enough gains. I reckon I'll probably make much better gains after my 1st cycle. I'm definitely getting a photo taken on Sat, so yea..you can see how skinny I am, I'll post them in the Journal. Those 3kg's that I lost are bloody hard to gain back, so I set myself basically back by like 3 months or more. I'll post my photo in my journal for the first time!!! :D.

twisted, I know you said you don't have a set nutrition plan, so basically you eat mainly pasta, chicken, tuna, nuts, oil right? How many meals do you eat a day? I basically eat 5 meals a day, but now since I have a post-workout drink which means I delay my meal 1hr later, I find it hard to finish all my meals for the day. I try to avoid eating after 8pm, as my stomach always feel full when it gets to that time, I think it's basically from eating too much for dinner...

btw, how many people so far have you gathered to starting your 'program'?

lol Twisted you must know some huge guys in the gym who you can phone when chavs attack, I call my friends and they hunt anyone who attacks me down. Also I'm starting the journal now, not started Twisted's program yet but I'm going to soon.