New routine, new attitude, new muscle mass.
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New routine, new attitude, new muscle mass. - 6/26/2006 1:19:37 PM
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twistedlink
Posts: 3133
Joined: 5/31/2005
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2nd day back to the gym, did chest and bis again from friday because my timetables changed and had to start mondays with that.
due to this, i was sore, and didnt feel good anyway, but heres how earlier went, yes laugh at my **** weights, very funny har har, whatever.
Week 1, Day 1
Monday 26th June 2006
Weight:147lbs
BF%=7-8%
Calories today:5150
Protein:315 grams
carbs:850 grams
fat:130 grams
Workout:Chest and biceps.
1st exercise:
Normal bench
3 sets 8 reps @ 88lbs (40kg)-Completed
5 sets 5 reps @ 99lbs (45kg)-Completed
7 sets 2 reps @ 110lbs (50kg)-2nd set 1 rep, then failure
2nd exercise
Incline bench:
3 sets 8 reps @ 77lbs (35kg)-Completed
5 sets 5 reps @ 88lbs (40kg)-Failed 2nd set
7 sets 2 reps @ 80lbs-Cancelled.
3rd exercise
Dumbell flys:
3 sets 8 reps @ 25lbs each arm-Completed
5 sets 5 reps @ 30lbs each arm-Completed
7 sets 2 reps @ 35lbs each arm-2nd set hurt left pec, failure.
4th exercise
Cable flys:
3 sets 8 reps @ 20lbs each arm-1st set too easy, Increased weight by 10lbs (New weight 30lbs) Completed.
5 sets 5 reps @ 30lbs each arm-(40lbs) completed
7 sets 2 reps @ 40lbs each arm-(50lbs) quit due to left pec pain
5th exercise:
Bicep curls:
3 sets 8 reps @ 25lbs each arm- Completed
5 sets 5 reps @ 30lbs each arm- Completed
7 sets 2 reps @ 35lbs each arm- Cancelled
6th exercise:
Preacher curls
3 sets 8 reps @ 60lbs bent bar- Completed
5 sets 5 reps @ 65lbs bent bar- Completed
7 sets 2 reps @ 70lbs bent bar- Cancelled
7th exericse:
Cable curls
3 sets 8 reps @ 50lbs- Completed
5 sets 5 reps @ 60lbs- Completed
7 sets 2 reps @ 70lbs- Cancelled
8th exercise.
Variety of backward curls for forearms
Same setup.Completed
I dont think I shall be incorporating the 7x2 part of my workouts anymore, I may add the weight to the amount i want and then just rep til failure to give muscles one last boost.
Overall today went good, My left pec got hurt (dumbell flies, i let my left arm go down too much and it all went downhill from there lol) but otherwise it was a good pumping gym session, My strength is SHYTE right now due to my lack of going to the gym in ages, But next week i shall be adding 5lbs to all these exercises im hoping
(Tuesdays nutrition stays the same, next workout day is wednesday)
< Message edited by twistedlink -- 12/10/2006 4:28:31 PM >
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
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RE: Twistedlinks bulking journal - 6/27/2006 12:11:07 PM
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The Sheep Man
Posts: 1275
Joined: 3/27/2005
Status: offline
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Nice job. How long did that workout take? It seems like alot of sets for someone with such a high metabolism as yourself. But, whatever we see progress with!
_____________________________
5'9"
March 23rd: 189lbs
BF: 20% BF
http://sheep-manland.myminicity.com/ind
(in reply to twistedlink)
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RE: Twistedlinks bulking journal - 6/28/2006 12:51:15 PM
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twistedlink
Posts: 3133
Joined: 5/31/2005
Status: offline
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1 hour 15 minutes, and my chest is still EXTREMELY sore, and its grown, so im hoppping my bench has increased lol, Im taking in 5150 cals a day, so it allows me to workout this hard, before my weight gain was dismal, and i figured its because i spent too much time doing low sets and low reps, this time im pushing myself so at the end of each exercise im sweating like mad and red in the face after struggling to achieve that last rep. Hopefully this forces my muscles to grow.
Anyway, todays part of the day
Week 1, Day 3
Wednesday 28th June 2006
Weight:149lbs
Right, I cannot have gained 2lbs of muscle in this short time, im sure some of it is excess fat buildup or undigested food, but im sure 1lbs of it is most likely muscle, because my chest has ballooned since this morning, feels weird, when i walk down stairs it bounces up and down LOL, but i can tense it so it isnt flab...
BF%=7-8%
Nutrition:Same as Mondays
Workout:Legs, back, traps and lats
1st exercise:
Squat
3 sets 8 reps @ 60lbs (WAY too easy, raised it to 110lbs) Completed
5 sets 5 reps @ 70lbs (raised it to 120lbs) Completed
2nd exercise:
Deadlift(shrug included for traps)
3 sets 8 reps @ 80lbs (Amazingly too easy, raised it to 120lbs) Completed
5 sets 5 reps @ 90lbs (raised to 135lbs)Completed
3rd exercise:
legpress
3 sets 8 reps @ 160lbsCompleted
5 sets 5 reps @ 200lbsCompleted
4th exericse:
Lat pulldown
3 sets 8 reps @ 40lbs Chest was sore and it hurt to do this,
cancelled exercise, moving to chest and bi day next week.
5 sets 5 reps @ 45lbs
5th exercise
Lat row
3 sets 8 reps @ 60lbs (too easy, raised to 90lbs)Completed
5 sets 5 reps @ 70lbs (raised to 100lbs)Completed
6th exercise
bentover dumbell rows
3 sets 8 reps @ 30lbs (again too easy, raised to 40lbs)Completed
5 sets 5 reps @ 35lbs (raised to 50lbs)Completed
Today was brilliant, my back and legs are soo tired, and walking down stairs makes my legs shake and go, but i completed everything, the last set of squats and deadlifts were extremely tough for me, but i managed to get through them with probably a hilarious red face, luckily i was nearly alone today at the gym.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to The Sheep Man)
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RE: Twistedlinks bulking journal - 6/29/2006 11:46:13 AM
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twistedlink
Posts: 3133
Joined: 5/31/2005
Status: offline
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Yeah sure.
18 years 10 Months Old
6' 3/4"
Biceps cold: 12 1/2" 
Pumped: 13"
Chest: 38 1/2"
waist: 29-31" (it ranges from this, no im not ****ting anyone, my waist size goes down 2 inches after i sleep LOL)
Thighs: 21 1/2"
calfs : 14 1/2"
forearms: 11 1/4"
My numbers aren't that great as ive just started up again, but im hoping to get my training bench weights to 130-160lbs by the end of july/mid august, and my training deadlift and squat weights in the 200lbs range by then.
Though to be fair, while i have low figures, i rep the ****s a lot, as im trying to make a routine that gives strength size and endurance, its mere experimental this routine, we'll see how it goes lol.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to grantoiz)
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RE: Twistedlinks bulking journal - 6/29/2006 6:11:39 PM
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The Sheep Man
Posts: 1275
Joined: 3/27/2005
Status: offline
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Good luck buddy... Yours and Vegeeps journals are inspiring me to track and stay on the wagon...
_____________________________
5'9"
March 23rd: 189lbs
BF: 20% BF
http://sheep-manland.myminicity.com/ind
(in reply to twistedlink)
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RE: Twistedlinks bulking journal - 7/1/2006 7:31:02 AM
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twistedlink
Posts: 3133
Joined: 5/31/2005
Status: offline
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Week 1, Day 5
Friday 30th June 2006
Weight:150lbs
Somehow i gained another 1lbs, god knows how.
BF%=7-8%
Nutrition:
Calories:2000
Protein:150 grams
carbs: 450 grams
fat: 50 grams
Workout:Shoulders, abs and tris.
Cancelled.
Unfortunately my biology teacher on thursday (day after my leg day, when i could hardly move) decided to tell everyone the ecology field trip would be moved from next monday to...tommorow, or friday as it was thursday when he said this.
9 hours i was walking, on rocky land and uphill and downhill, constantly, for 9 HOURS, after doing legs!
Killed me, it really did, and by the time we got back i had no time to go to the gym, and even if i did, quite frankly, i wouldnt have gone, too tired.
I was upset also how my diet then went caput, i tried brining as much food as i could, but some meats would have just gone bad in the heat, so i had to admit defeat, and some may say i shouldnt have gone well...I put grades before my bodybuilding lol.
Somehow i managed to gain 1lbs though LOL.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to The Sheep Man)
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RE: Twistedlinks bulking journal - 7/3/2006 2:26:13 PM
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twistedlink
Posts: 3133
Joined: 5/31/2005
Status: offline
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lol well this update might be a tad dissapointment to you, I always knew my chest would let me down, dont know what went wrong
Week 2, Day 1
Monday 3rd of July
Weight:150lbs home scales, 152lbs gym scales, eh??
BF%:8.3%
Nutrition:standard
1st exercise:
Normal bench
3 sets 8 reps @ 45kg (100lbs) Completed
5 sets 5 reps @ 50kg (110lbs) Failed 2nd set at 4th rep.
2nd exercise
Incline bench:
3 sets 8 reps @ 35kg (80lbs) Failed last set 5th rep
5 sets 5 reps @ 40kg (90lbs)Did 3 reps each on this weight, with 3 sets.
3rd exercise
Dumbell flys:
3 sets 8 reps @ 15kg (35lbs) Completed
5 sets 5 reps @ 17kg (38 technically, but for here il put 40, as im sure i could handle 40) (Completed
4th exercise
Cable flys:
3 sets 8 reps @ 6 bars down (60lbs) Completed
5 sets 5 reps @ 8 bars down (80lbs)Completed
5th exercise:
Bicep curls:
3 sets 8 reps @ 10kg (22lbs) Completed
5 sets 5 reps @ 12kg (26.4lbs)Completed
6th exercise:
Preacher curls
3 sets 8 reps @ 10kg each side (55lbs including bar) Completed
5 sets 5 reps @ 15kg each side (75lbs including bar EZ)Completed
7th exericse:
Cable curls
3 sets 8 reps @ 6 bars down (Increased weight to 8 bars down, 80lbs) Completed
5 sets 5 reps @ 8 bars down (Increased weight to 10 bars down, 100lbs) Completed
I like this cable bicep exercise, it is a lot easier than freeweights, and i can do some serious heavy settage and reppage on it.
8th exercise.
Variety of backward curls for forearms
Same setup.Completed
Also as my legs have healed since last weeks onslaught i tried a few reps of squatting, i managed 145lbs a few times without much strain, and my legs arent totally healed, so i feel my new squatting plan of 145lbs for 5x5 may be possible, I also need to update my max squat considering i can do 145lbs 3 times at the very least, found it easy. I'll average it out at 170lbs ish for now, il find out for real wednesday.
Bodyfat info: Yes ive managed to put some fattage on, i was around the 7.5 mark roughly, so just put 7-8%, but my true BF is now 8.3%, which means
147lbs at 7.5% BF =11lbs fat, or 136lbs lean Bodymass
150lbs at 8.3% BF =12lbs of fat, or 138lbs of lean Bodymass
So ive gained 2lbs of solid lean muscle in the first week, which is right on the amount i wanted actually.
As to the increased BF% however ive decided to put some 5 min cardio into my workout at the end, i may also lower my cal intake to 4600 rather than 5000 odd.
< Message edited by twistedlink -- 7/3/2006 7:46:10 PM >
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to veggeep)
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RE: Twistedlinks bulking journal - 7/5/2006 6:52:21 AM
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veggeep
Posts: 1456
Joined: 10/10/2005
From: Reston, VA
Status: offline
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quote:
ORIGINAL: twistedlink
Last week my chest was seriously sore, today, its hardly sore at all, but i did work it, my arms feel a bit stiff, but nothing major...I know they say you dont have to be sore to gain strength and size but still...it's making me worried that all of yesterday was wasted and useless.
Now look here, bud. You and I BOTH know that the vast majority of delayed onset soreness is caused by inflammation in connective tissue and the joints themselves. Heck, I'd even wager that better than 90% of all workout-induced soreness comes from the abuse your joints are taking, and not from the muscles themselves.
I think legitimate muscle soreness is a result of crap building up in the tissue and not being adequately flushed out -which, I believe, explains why working out more frequently (and with increasing intensity) results in -ironically- less muscle soreness over time. By blasting away with progressively more intense workouts on a regular basis, you keep things flowing, and you force the muscles to flush out those waste bi-products that lead to soreness.
It's when you start slacking off that your body has to relearn how to bounce back from acute, isolated inflammation. That's why I can't rest any longer than four days between bouts of deadlifts. If I wait too long, it's like my hips start to rust, LOL. But if I hit them more regularly, I bounce back quicker.
It seems counterintuitive, but what greater incentive could there be for working out more often than "it prevents me from getting sore"? HA HA HA!
If anything, I think the lack of soreness PROVES that your body's adaptive mechanics are clicking along at top speed 
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to twistedlink)
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RE: Twistedlinks bulking journal - 7/5/2006 9:41:18 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Uncle Nav disagrees. Soreness is not a gauge of workout frequency. I believe 5-7 days must pass before working the same muscle group. Proper rest is every bit as important as the workout itself. Work smarter, not harder...
_____________________________
RIP 2004-2007
(in reply to veggeep)
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RE: Twistedlinks bulking journal - 7/5/2006 11:07:49 AM
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twistedlink
Posts: 3133
Joined: 5/31/2005
Status: offline
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Edit:I get my bodyfat measured by this groovy machine that measures height, weight, fat index, BMI, and all kinds of cool things, and even if it isnt DEAD CORRECT maybe, anyone who's seen my pictures will know that 8% ish is very true to what i look like.
Before you red todays workout, may i point this out, england was due to have heavy rainstorms, we didnt, but as a result of pressures, it was so humid, i had to drink 3 litres (nearly 1 gallon) of water in the 50 minute workout i did, as a result i was worn out quicker, however, i didnt bitch around, today was EXCELLENT, but i had to cancel 1 exercise due to lack of strength.
Also
I DEADLIFTED 105KG!!!! THATS 231LBS!
I know its not a lot for most people but for me its amazing, my new deadlift max is 230lbs wooo! and i didnt try out my squat max, but my guess of 170lbs the other day feels right in conjunction with my workout today.
Week 2, Day 3
Wednesday 5th July 2006
Weight:151lbs Home scales 151lbs gym scales (glad thats sorted out lol)
BF%=8.3%
Nutrition:Standard
Workout:Legs, back, traps
1st exercise:
Squat
3 sets 8 reps @ 17.5kg each side +25kg bar=60kg (60x2.2=132lbs) Completed
5 sets 5 reps @ 65kg (143lbs) Completed
2nd exercise:
Deadlift(shrug included for traps)
3 sets 8 reps @ 60kg (132lbs) Completed
5 sets 5 reps @ 70kg (155lbs) Completed
3rd exercise:
legpress
3 sets 8 reps @ 160lbs Cancelled, squats KILLED my legs today
5 sets 5 reps @ 200lbs Cancelled
4th exericse:
Lat row
3 sets 8 reps @ 90lbs Completed
5 sets 5 reps @ 100lbs Completed
5th exercise
bentover dumbell rows
3 sets 8 reps @ 45lbs Completed
5 sets 5 reps @ 50lbs Completed
< Message edited by twistedlink -- 7/5/2006 12:11:00 PM >
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to Naviator)
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