my journel
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my journel - 9/24/2007 1:58:13 PM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
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Hey thought i'd keep a journel on here get some feedback and make myself acountable. Im in the middle of movin house so i will update starting 27th sept. Im on a mates computer and because i wont have the internet straight off when i move updates may not be consistant but 27th is when my training will start. My main goal is to gain lean mass maybe shed abit of fat but im not to bothered bout that atm. I think a realistic goal for me is a shredded 190. I will also be lookin for anywhere that does MA so that will be a factor in training.
Stats:
Age:21
Height: 6'
Weight: 191lbs may be abit less
Fat%: not sure i would guess 15%
Neck: 15"
Shoulders: 49"
Chest: 42.5
Arms 14.5"
Forearms: 11.2"
Waist: 34.5"
Hips: 37"
Thigh: 25"
Calf: 14.5"
Supplements: first month: Maximuscles progain, Cyclone, zma, creatine, l-glutamine, amino tabs, fish oil, multivit
After the first month im gonna drop the maximuscle products as its abit expensive, My nearst health food shop has a half price sale so im stockin up on loads supplements.
will be consuming about 3600kcals
training routine: 3x8-10, 4 day split.
Legs: calf raise, squat, lunge, legpress
Back: calf raise, Seated row, Lat pulldown, pullups, 15mins high intensity CV
Hams + lower back: calfraise, Romanian deadlift, 1 leg DL, Good mornings, ham curls
Chest/shoulders: calfraise, Incline dumbell press, shoulderpress, Incline bench. 15 mins high intensity cv
x2 sessions of abs circuit style
reasoning behind the calfs before every session is because thats my weakest bodypart, other problem areas are upper chest, but everywhere really needs work.
well thats that, i got a pic i will try to get up later from my phone, quality is naff so may not even bother. will post up again later in the week. cheers.
_____________________________
"Assisted five, i'll take it!!!"
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RE: my journel - 9/30/2007 5:56:31 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Right finally got on the internet so this is what ive done so far!!
27th Leg day: 3 sets of squats 8-10 rep 92kg
" " lunges 72kg
" " leg press 90kg
" " calf raise 8th bar forgot what weight
28th Back day: Lat pulldown 12th bar ???
seated row 12th bar??
upright row 2x15kg
seated row dropset
15 mins rowingmachine 2 min easy pace 30sec sprint repeat
29th: rest
30th: 9 mile hike in the valleys!!
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 9/30/2007 6:06:45 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Right after settling abit after this move, Ive decided i can only afford to go to the gym 3 times a week so im swapping my routine abit...........my new routine is..................
Legs: The same except with 3 sets of romanian deadlifts
Back: the same but with 3 sets of good mornings
Chest: same
Core (which i'll do at home): 3x crunches, 3x Oblique crunches, 3x Leg raises, 3x Back extensions. Each set will be done at a very slow tempo so only 8-10 reps can be achieved!
I'll do 2 days on 2 days off. probably chest and legs..................abs and back.
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 10/11/2007 2:40:01 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Havent been to consistant with this journel thing. My training routine has completely evolved from the original which is annoyin but i hope ive got time and money issues sorted. My gyms opening hours are 5-9pm mon-fri then 10-12 sundays which is limiting but i really like little independent gyms.
The routine is now (and will hopefully stay)
Day 1, 8-10 rep, 60-90 sec rest
x3 squat
x3Deadlift
x3Incline DB press
x3 seated row
x3 Lat pulldowns
x3 Leg press
x6 Calfraise
Day 2, 3-6, 120sec+ rest
5xsquat
5xDeadlift
5xIncline DB press
6xCalfraise
Day 3 Experimental! Cant get to a gym for the 3rd day so im lookin at using the 3rd day as a bodyweight day. I'll probably change it up every so often, im a fan of the 300 workout so i'll find equivelent exercises to do that every now an then. Most movements that use alot of core stability.
4000 kcals a day, noticed im gettin bit of goo round the waist, but can still see abs, eatin pretty clean but im guilty of the odd treat :S but im adding muscle too so i'll stay at 4000 kcal see what happens.
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/5/2008 7:26:25 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Thought i'd re-start this journel and hopefully keep it up this time!!!!!
At the moment im training more for strength but lookin good wouldnt hurt in the process.........
Since my last post ive gained abit and am floating round 200lb at the moment and still gaining quite well.............the main achievement has really been the 200kg deadlift (or 440lbs) was dead chuffed with that!
My main aim really is to increase my bench as it is extremely weak! this was yesterdays "Push" session........i actually picked up a shoulder injury but im hoping its jus a niggle!
Benchpress 5x5 80kg
Pushpress 5x5 60kg
DB press 3x12-15, 2x20kg
Squat 3x12-15, 90kg
Lunge 3x10, 60kg
Walking Lunge, 3x2x20kg for reps
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/6/2008 1:05:10 PM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Right im very tempted to swap to a fullbody routine because ive had issues with overhead presses in the past and after my push day injury i dont wanna put that much stress on it in one session.
I tested the water 2day with a bodyweight day dips and pullups with some hanging leg raises thrown in.........took it easy and had no problems so im certain its nothin major.
thinkin my fullbody routine will be somethin like this: Benchpress
1 hand row
Lat pulldown
Pushpress
Lunge
Deadlift
Do the routine 4 times a week but the first 3 exercises done 5x5 the last 3 exercises 3x8-12 then alternate the exercises the next session.
jus an idea will see tomoz
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/7/2008 1:05:28 PM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Had major issues with my session 2day, I strained a muscle in my neck and while doing light shoulder presses my shoulder messed up again but only with the shoulderpress........so at a guess its probably a rotator cuff. All that mixed in with a chronic wrist injury ive had since i was 14.....not great.
Gonna have afew days rest, missout overhead lifts and do some work on my cuffs........really messes up my strength goals.........
my session 2day was:
1 hand row 5x5 40kg
DB benchpress 5x5 2x30kg
Deadlift 5x5 130kg
Shoulderpress 3x8-12 30kg
Alt lunge 3x8-12 70kg
Lat pulldown 3x8-12 45kg i think
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/10/2008 10:54:46 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Due to injury issues i did high reps really aiming to nail perfect form, I also did isometric contractions of about 2 secs with each rep. very slow tempo. Max 30 sec between sets.
Also to add intensitiy i did some supersets and rest pause sets.
2xDeadlift, set 1 20 reps PAUSE 15 reps, set 2 20 reps PAUSE 10 reps @ 60kg
2xDB benchpress (2x15kg) 15 reps PAUSE 7 reps, superset with 1 hand rows(20k) 15-20 reps
2x Lat pulldown 30kg 15-20kg
Played about with laterial raises to see how my shoulder was......right shoulder is weaker.
2x walking lunges....picked up some 15k dumbells and went for a walk round the gym....crazy pump in quads.
2x Pullovers to overhead crunch 10kg 15-20reps
2x Bodyweight 1 legged calf raise done with crazy slow form through full range of motion, 15-20 reps each leg.
Only thing i'll change from this routine is the Deadlifts to goodmornings.......didnt feel right deadlifting so little.........Good workout........showed how unfit i am with the short rests.....need to work at it.
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/12/2008 10:56:41 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Day 2 of my new routine which im still tweeking and am likely to change abit.
Pretty straight forward except for concentrating on Eccentrics 4-5 seconds ish.
Bodyweight dips x3 15,12,12
Bodyweight widegrip chins x3 5,5,4
Diamond pushups x3 18,15,15
Underhand CG chins x3 5,4,3
Deline bench situps, was gonna do weighted but i couldnt find the key to the shed where i keep my plates, so I did them at a very slow tempo so i could only manage 3x10.
Hanging leg raise (fully extended legs) same as the situps tempo wise......x3
Bodyweight split squat 2x30 reps each leg, only did 2 sets because of the high reps.
got an insane pump loved it!
Was gonna do 3 sets of 1 legged squats but didnt wanna train over an hour. Next week will super set the core work with the dips and wide grip chins.
Concentrating on the eccentrics really made my reps suffer even halfing my chins......was funny cos i was embarrased and i was the only one training at home lol........thats ego for you. Jus got to remember its quality of quantity.
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/12/2008 11:20:49 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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The first workout where i was doing high rep work AKA "Endurance day" will now change to this:
Giantset: Good mornings 12-15
Walking lunge 4 lengths of the gym 2x15kg
Deep squats for reps 2 sets
Giantset: Dumbell bench 12-15
1 hand row 12-15
Pullovers to overhead crunch 12-15 2 sets
Superset: Latpulldown 12-15
Lateral raise (if shoulder isnt playing up) 2 sets
Think it'll be more of a challenge and really get my fitness up!
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/13/2008 12:44:09 PM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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I'll start this post by stating....I am such a mug.......I knew i shouldnt have trained 2day and heres why, Firstly Was tired from work and i hadnt loaded on carbs all day, secondly I train in the smallest gym known to man..........I love it but when it is busy you really cant do alot. Thirdly I trained yesterday full body so why i thought a second fullbody in a row was a good idea i'll never kno.
Firstly went for the only rack in the place to do my deadlifts/lunges and there where 2 dudes doin their biceps curls..........good start......Went straight for the Dumbells picked up the heaviest ones (only 40k each) did 3 sets of 12-15 deadlifts with them....only room to do that was infront of the dumbell rack............dammit.
the only bench was free so i jumped it! superset dumbell bench with 1 arm row 3 sets 10 reps. This was the only part of my actual routine i got done. except i didnt wanna have to superset it.
Did split squat with a 25k dumbell for reps......Rack had been hijacked after the curl guys. only 2 sets.
Lat pulldown was bein used and i wanted out of the gym so i did some cable rows 3x8-10 and i made my exit 40 min workout.
Got all major bodyparts worked which is ok but i fatigued so quickly due to lack of carbs and second day in a row.
Im gonna pretend this day never happened have 2 days off. Man im totally gonna get creatine rage in a minute lol!!!
Sound like a whinging bi*ch but i feel better for immortalising my frustration on the Intraweb net!
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/17/2008 6:24:29 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Since i changed my routine ive really not been training smart..........Ive been really thinkin of cutting and have been unsure what im training to achieve, Ive jus gotta pick a goal and keep it.......get my routine sorted and keep it. Im defenatly one of those ppl who reads articles on training and wants to try it......thus finding it hard for consistancy............its gotta change.
I AM BULKING, BULK BULK BULK!!!!
This is the routine i will stick to for 6 weeks. I can only make it to the gym twice a week so 1 main session will be done at home.
Back day was done today so i have weights.
Back, Hamstrings, Biceps.
5x Deadlift, 2 sets high reps, 3 sets 8-12 130kg.
3x Cable row, 6 second essentrics, once fatigued horizontal shrugs. 40kg 8-12reps
3x Latpulldown, 6 second essentrics, 35kg 8-12reps
3x 1 hand row, 8-12 30kg.
3x Hamstring curl, 8-12 lvl 7
3x Hammer curls, 8-12 each arm 10kgx2
3x reverse preacher curl, 8-12 15kg
Chest, Shoulders, Triceps.
3x Benchpress 8-12, with stiff arm chest contractions to end each set
3x Incline Dumbell press 8-12 superset with 2x10kg flyes for reps.
3x Incline Flye 8-12.
3x Lateral raises 8-12
3x Lying tricep extension 8-12
3x diamond pushups for reps
Legs
Legs is done at home as i really want to get away from squats and lunges for a change.
I have a burgan and plates i'll put in it to get adiquate resistance.
3x Overhead ATG squats 8-12 (If shoulder isnt playing up)
3x 1 legged squat 8-12
3x split squat 8-12
3x calf raise 8-12
3x 1 leg raise 8-12
3x calf curl 8-12
Abs
might be added at the end of another routine or on a seperate day depending on what ive got goin on in life.
Decline weighted overhead situps 3x8-12
Decline bench russian twists 3x8-12
Hanging leg raise for reps x3 superset legraise with knees bent.
Weighted V-up 3x8-12
< Message edited by mmamonster -- 2/18/2008 12:44:33 PM >
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/19/2008 12:35:41 PM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Right then today since i had a day off work and had nothing else to do i thought i'd do my abs routine in the morning and my chest in the evening...........i made sure i increased my calories so it wasnt counter productive.
My Abs routine differed because i couldnt find those god damned shed keys AGAIN!
Decline bench situps with a tub of drywall filler (approx 10kg) 3x for reps
Decline bench russian twist with fire extinquisher LOL didnt fancy the drywall incase the lid came off and i made a mess.
Fully extended hanging leg raise for reps supersetted with hanging knee raise.
didnt do the V ups as i didnt have anythin suitable for resistance.
Chest routine all exercises 8-12 reps
Bench press 3 sets, 70kg, 60kg, 50kg. After each set i did straight arm chest contractions till chest fails as im more tricep dominant.
Incline dumbell press 3sets, 2x25kg, 2x25kg, 2x23kg superset with flyes 2x10kg for reps
Closegrip pushups, 11,10,8 reps
Incline flyes 2x15kg 3sets
Lying tricep extension 10kg each arm, 3 sets
Tricep pulldowns 10kg for reps (get the blood pumping) 2 sets
Lateral raises, 2x8kg 3 sets
I finished alot earlier than i expected so i did some much needed calf work, was a seriously productive workout and very intense, ended up adding the pushdowns as i finished in about 45minutes. My triceps where so pumped you could barely see the usual definition.
Calf work was calf curl 45kg 3 sets
bodyweight slow tempo single leg calf raise x3
Calf isometric holds 10 second hold 5 sec rest continue for 3 minutes
Calf raise macine full weight (think 90kg) for reps
Beautiful pump could barely walk home!!! very happy with 2day!!
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 2/28/2008 11:40:07 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Well been outta action for awhile due to being under the weather. Did my first session 2day since bein back at it......
Once again another issue has cropped up lol im goin to try and join the fire service this year so im gonna have to change my training AGAIN to be geared more for performance and fitness rather than mass...............the way i see it is I could mass up and have a ****ty job I hate and im not even lookin to ever do anythin with the size except be big. (Never wanted to compete in bodybuilding or anythin) or Be a fireman........be superfit.....be proud of myself for contrabuting to society and helping people nuff sed i recon.
Well to be honest with you i recon fitness wise i could pass the test they set now........but i wanna blitz it totally and be the best I can be.
tests depend on what county service you join but test could include:
50kg deadlift (PB 200kg)
lvl 6 on the bleep test (When i was 14 i got like 11.2)
40kg (overhead press)
confined space course (Done alot of artificial pot holing)
Ladder test (Heights are ok i do alot of climbing)
Technical work while carrying equipment weighing bout 50kg
all this is while wearing the equipment
Well the plan really is to drop my calories so i dont gain anymore goo round my waist. Jus eating enough to train intensly........a side effect should be a loss in BF% When i was bulking i was defenatly eating more than i needed so im gonna try and find a good place calorie wise where i can lose fat but gain lean mass VERY!! slowly. 0.5lbs a month would be great.
My fat loss/muscle maintain or gain tactics will be to do cardio after resistance training so i use fat as fuel rather than glycogen. Intense circuits so im using alot of energy while essentually stimulating muscle growth. Eating carbs for breckfast pre and post workout only. Use of stimulants strategicly placed throughout the day to aid energy to perform and fat loss.
I know alot of people believe you cant lose fat while gaining lean mass........and i used to agree.........i think its possible but very very hard to achieve........worth ago i recon.
Ive also got some hotrox by biotest which ive been gaggin to try............they're sposed to be the buissness when it comes to these types of endevers.
2day i did some complexes (google if you dont know)
Bentover rows, power cleans, pushpress, lunges. 30kg x 3
I also did the pack of cards training.......when you choose an exercise for each suit, the number on the card is the number of reps, ace is 1, I made king, queen etc 5 reps to take it easy...........some people make them 10 reps
Clubs = Decline situp
Spades = Overhead squats
Hearts = Pullups
Diamonds = diamond pushups
Shuffle the cards and off you go pick a card perform the exercise.........no rest bettween cards.............very quick very intense! I recommend it.
My weekly routine may look like this: Circuit day (like 2day)
Strength day 3x5reps big 3 lifts and lat pulldown
core specific routine
Olympic lifts (maybe)reps day standard (maybe)
cardio after weights 15 mins Interval 3 times a week.
everything may change subject to what works...................well this post has been proper epic need to eat!!!
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 3/1/2008 8:42:21 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Core training + some calves
Decline situps 3x20
Knee raises 3x20
Side bends 3x12 each side
ab rollouts 2x10
Twisted knee raises 3x20
Decline russian twist 20kg 2x10
single leg calf raise 3x20
single leg calf raise 20kg 3xfor reps
calf raise 20kg for reps x3
was gonna do 15 mins CV on my ****ty weider exercise bike but i only had 5 minutes so i did i small circuit..........was alot more fun anyway.........cv sucks.
10 burpees
20 jumping jacks
10 knee to chest jumps
rested between sets enough to complete another circuit.
Im still figuring out my diet at the moment im jus eating every 2 hours protein + essential fat.......carbs are eaten morning pre and post workout.......generally jus been eating enough to quench hunger. Feel so much better for not stuffing my face everyday......if i see another chicken breast again i'll cry. Gonna count how many calories ive eaten today and adjust to about 3500 and see how my body reacts. Previously i was eating something like 4200-4400kcals a day
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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RE: my journel - 3/2/2008 4:09:49 AM
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mmamonster
Posts: 58
Joined: 5/4/2006
From: Wales
Status: offline
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Well Sundays is one of the only days i have the energy and time to get down the gym so Sundays are usely when i do my heavy lifting.
My original plan was to do my big 3 lifts 5 rep and singles.......but i had to get real id jus been ill and ive decreased my calories for the last 5 days (i think ??) so i had to test the water.
This is what happened
Dumbell press pyramid upto 40kg each hand 3 reps 3 working sets, 6 sets total
Deadlift pyramid upto 130kg for 5 reps, 3 working sets, 5sets in total
Deadlift was where i noticable noticed a decrease in strength.
After that i was seriously flagging and goin abit light headed so i changed tactic to high reps machine work supersets aiming for 15 reps
Machine benchpress/Lat pulldown x3
Conquerer squat machine/cable row x3
Thing is im not unhappy with my performance under the circumstances......i gave it all i could.......on paper it looks like a weak performance........oh well thats life.
Thinking of investing in some pre/post workout supplement to help me out abit. Been lookin at PHD battery as it seems pretty cheap online for a well known brand.
I know some people at least must look at this thread cos the hits go up......so if anyone knows of a brand they recomend feel free to enlighten me!
_____________________________
"Assisted five, i'll take it!!!"
(in reply to mmamonster)
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. still good workout very pleased!
