Developers Log

[Developer]

Decided to track my workouts online, so i can remember what ive done and for everyone to have a read and give me input.
Stats i know of are 170lbs, 5"9/10, at around 16%BF
Been at gym for only 4 days now, and realised im not at strong as i thought i was
Anyway

Thursday October 8th 09

Squats 3x12 40kg (lower weight due to aching like mad from mondays leg workout)
Leg Press 3x12 60kg
Leg Extensions 1x12 25kg, 1x12 30kg, 1x12 40kg
Bench Press 1x12 30kg, 1x12 40kg, 1x12 60kg
Dumbell Incline Press 3x12 13.5kg
Cable Chest Flys 1x12 30kg, 1x12 20kg, 1x12 15kg
Dips 3x12

All weights are around that amount of KG although i cant remember EXACTLY how much i was lifting.

Hope to get some good feedback from you all!

 

[SaiBoT]

Subscribed!

 

[Developer]

Friday 09 Oct 2009

(LEGS + BACK)

Deadlifts 35kg 3x12
Leg Curls 40kg 1x12, 35kg 1x12, 30kg 1x12
Seated Row 40kg 1x12, 35kg 1x12, 30kg 1x12
Lat Pulldown 40kg 2x12, 35kg 1x12
Single arm row over bench, 13.5kg 3x12
Barbell Bicep curls 25kg 2x12, 20kg 1x12

 

[NBAfan#21]

75lbs for deadlifts? Lower the reps and increase the weight. Its not a bodybuilding exercise so you should stay in the 1-6 rep range.

 

[SaiBoT]

75lbs for deadlifts? Lower the reps and increase the weight. Its not a bodybuilding exercise so you should stay in the 1-6 rep range.

What do you mean when you say deadlifts aren't for bodybuilding? Deads build alot of muscle

I understand what you are trying to say though... he needs more strength.

 

[Developer]

So what you think i should do with deads ? I mean, i've got a bit of size on me, so people think im hella strong, but im really not that strong which i've realised this week

 

[ExtraMile]

how long have you been training? you said back in the gym for 4 days but i can tell from your avi you must have been training before

deadlifts like mensioned keep in the 1-6 rep range. sets of 6 till you get your form perfect then think about going heavier...

 

[SaiBoT]

So what you think i should do with deads ? I mean, i've got a bit of size on me, so people think im hella strong, but im really not that strong which i've realised this week

Relax bro, start working out at a real gym can be mind blowing and it takes some time to adapt to it, when you start feeling comfortable and have your stuff together you can start working those numbers, for now just try to get used, know the environment, try not to think about what people might be thinking of you just relax, go with the flow and in a few weeks you'll be ready to work those numbers.

 

[Developer]

how long have you been training? you said back in the gym for 4 days but i can tell from your avi you must have been training before

deadlifts like mensioned keep in the 1-6 rep range. sets of 6 till you get your form perfect then think about going heavier...

6 months on and off, not very serious though, longest i've stook to a routine is 2 and a half months (working out from home), only been in a real gym for 5 days, so just finished my first week.

Alright next week will start 1-6 reps for 6 sets and see how that goes, thanks for the input!

 

[Developer]

Relax bro, start working out at a real gym can be mind blowing and it takes some time to adapt to it, when you start feeling comfortable and have your stuff together you can start working those numbers, for now just try to get used, know the environment, try not to think about what people might be thinking of you just relax, go with the flow and in a few weeks you'll be ready to work those numbers.

Thanks for the comment, yeah the first 3 days at gym were a bit intimidating seeing big guys walk around, im the youngest there, last 2 days just put my headphones in and did what i had to do and walked out, getting used to it now, will keep you posted on what im lifting next week, going to increase every exercise by 5kg which ill do every week.

 

[SaiBoT]

Thanks for the comment, yeah the first 3 days at gym were a bit intimidating seeing big guys walk around, im the youngest there, last 2 days just put my headphones in and did what i had to do and walked out, getting used to it now, will keep you posted on what im lifting next week, going to increase every exercise by 5kg which ill do every week.

And i also agree with that 1x1-6reps the same way increase by 5kg once you hit 6 reps.

 

[Developer]

And i also agree with that 1x1-6reps the same way increase by 5kg once you hit 6 reps.

So on deadlift days, do 1 set of 1-6 reps, then once i hit 6, up the weight by 5kg yeah ?

 

[SaiBoT]

So on deadlift days, do 1 set of 1-6 reps, then once i hit 6, up the weight by 5kg yeah ?

Yes, but warmup properly.

 

[ExtraMile]

6 months on and off, not very serious though, longest i've stook to a routine is 2 and a half months (working out from home), only been in a real gym for 5 days, so just finished my first week.

Alright next week will start 1-6 reps for 6 sets and see how that goes, thanks for the input!

you must have freaky trap genetics for them to get that thick from 6 months on and off training!

 

[Developer]

Just watching a movie then off to bed, ate so much food today its unbeleivable lol all good stuff though!

Gym tomorrow at 12, feeling good, got a savage warrior mind set, going to up every workout by 10kg, i know i can lift more now im not aching, don't know why but im getting addicted to the pain, love the burn, so cant wait to hit gym tomoz, will keep you all updated!

 

[JDid23]

Just watching a movie then off to bed, ate so much food today its unbeleivable lol all good stuff though!

Gym tomorrow at 12, feeling good, got a savage warrior mind set, going to up every workout by 10kg, i know i can lift more now im not aching, don't know why but im getting addicted to the pain, love the burn, so cant wait to hit gym tomoz, will keep you all updated!

good luck dude... make sure not to go over your limit. It's great to be psyched and stuff, but it can also work against you if you're not smart. 10 kg every workout is a fuckload!!!

 

[Developer]

good luck dude... make sure not to go over your limit. It's great to be psyched and stuff, but it can also work against you if you're not smart. 10 kg every workout is a fuckload!!!

Thanks! Yeah i know 10kg every workout seems a bit high, but you know when your lifting, and u think ok ive just done 3 sets, but you know theres a lil more in you ? I want to push to the max of everything and i know i can do it, if i cant, well... ill be replying on here tomorrow after gym saying i messed my self up haha!

 

[JDid23]

Thanks! Yeah i know 10kg every workout seems a bit high, but you know when your lifting, and u think ok ive just done 3 sets, but you know theres a lil more in you ? I want to push to the max of everything and i know i can do it, if i cant, well... ill be replying on here tomorrow after gym saying i messed my self up haha!

yeah i know what you mean lol.... if there is a little more in you, you're probably best doing more next workout though, not right after when you're feeling at a high and your muscles are pretty fatigued.

just bare in mind that if you do go above your limit, you can be out for a while and that wouldn't be too good, esp. with the mentality you have right now

go kill it 2morow

 

[Developer]

yeah i know what you mean lol.... if there is a little more in you, you're probably best doing more next workout though, not right after when you're feeling at a high and your muscles are pretty fatigued.

just bare in mind that if you do go above your limit, you can be out for a while and that wouldn't be too good, esp. with the mentality you have right now

go kill it 2morow

I guess your right, but at the moment im not aching at all, feels like i havnt been in gym for a while, so i think i can handle it, might start off on the max weight i was lifting for the first set, then up it to see if i can keep with it. Either way, im raising it minimum of 5kg, 10kg will be a blessing
Took saturday and this sunday off, so 2 days rest and feeling ready to hit it again, hopfully i will kill it tomorrow haha! thanks for the support

 

[Developer]

Monday 12th October 09

Squats 3x12 60kg
Leg Press 3x12 80kg
Leg Extensions 1x12 40kg, 1x12 45kg, 1x12 50kg
Bench Press 1x12 40kg, 2x12 45kg
Dumbell Incline Press 3x12 16.5kg
Cable Chest Flys (No idea, shoulder was in too much pain to look at what i was lifting, did 1x12, then 1x12 +4kg, then 1x12 + 4kg
Dips 3x12

Guess i managed to increase all weights by 5-10kg, leg press increased by 20kg, leg extensions increased by ? lol, squats increased by 20kg, Dumbell incline press increased by 3kg.
(No aching today)

Hungry as hell now, must eat chicken!

 

[Developer]

Tuesday 13th October 09

Deadlifts 1x6 80kg
Leg curls 3x12 50kg
Calf Raises 3x12 50kg
Seated Row 1x12 50kg, 1x12 45kg, 1x12 40kg
Lat Pull Down 3x12 50kg
Single arm row over bench 3x12 18kg
Barbell Bicep curls 3x8 30kg

 

[Developer]

Wednesday 14th Oct 09

SHOULDERS

Shoulder Press 2x8 60kg, 1x12 40kg
Dumbell Shoulder Press 3x12 16kg
Lat raises with dumbells 3x12 12kg
Upright rows - barbell 1x6 30kg

Ok with the upright rows, they seem impossible for me, when i get to the top of the lift my wrists click out and i lose all my grip, i think im double jointed in both wrists, i can do the lifts, the weight isnt the problem, its just my wrists always click out and i have to click them back in when i reach the bottom of the lift which is 1.painful and 2.very uncomfortable if i carry on lifting while their clicked out (not to mension i have virtually no grip on the bar)

What you think i should do ? I was thinking mabye get some wrist straps to keep that area tight so they wont click out ? Or should i change that exercise for a different one?

 

[ExtraMile]

Wednesday 14th Oct 09

SHOULDERS

Shoulder Press 2x8 60kg, 1x12 40kg
Dumbell Shoulder Press 3x12 16kg
Lat raises with dumbells 3x12 12kg
Upright rows - barbell 1x6 30kg

Ok with the upright rows, they seem impossible for me, when i get to the top of the lift my wrists click out and i lose all my grip, i think im double jointed in both wrists, i can do the lifts, the weight isnt the problem, its just my wrists always click out and i have to click them back in when i reach the bottom of the lift which is 1.painful and 2.very uncomfortable if i carry on lifting while their clicked out (not to mension i have virtually no grip on the bar)

What you think i should do ? I was thinking mabye get some wrist straps to keep that area tight so they wont click out ? Or should i change that exercise for a different one?

either drop them all together or swap them for something like band pull aparts. You dont need as much sets and exercises for shoulders as you would do for chest and back though...

 

[Developer]

either drop them all together or swap them for something like band pull aparts. You dont need as much sets and exercises for shoulders as you would do for chest and back though...

May aswell drop them then, so just stick to :

Shoulder Press 2x8 60kg, 1x12 40kg
Dumbell Shoulder Press 3x12 16kg
Lat raises with dumbells 3x12 12kg

For shoulder days?

 

[JDid23]

May aswell drop them then, so just stick to :

Shoulder Press 2x8 60kg, 1x12 40kg
Dumbell Shoulder Press 3x12 16kg
Lat raises with dumbells 3x12 12kg

For shoulder days?

if you want you can add shrugs or front raises.....

Also, what are your goals atm?

 

[Developer]

DB shrugs or BB ?

Currently going for increase in mass, , want to get big, to a good size and then cut

 

[Developer]

Right, after reading up on how smoking affects increasing muscle mass, im deciding to quit. Having my like smoke as i write this, ahhh this is going to be hard wish me luck!

 

[JDid23]

Right, after reading up on how smoking affects increasing muscle mass, im deciding to quit. Having my like smoke as i write this, ahhh this is going to be hard wish me luck!

good luck dude...... definitely not a good habit

 

[Developer]

Thursday 15th Oct 09

LEGS + CHEST

Leg Press - 3x12 100kg
Leg Extensions - 1x12 50kg, 1x12 55kg, 1x12 60kg
Bench Press - 1x12 40kg, 1x12 42.5kg, 1x8 45kg
Dumbell Inclone Press - 1x12 18kg, 2x12 14kg

(Squats i couldn't do because some guy was pissing around by it, doing situps underneath the bar, having the giant bouncy ball in front of it etc... and i had to leave, didnt have time to wait for him)

(CABLE CHEST FLYS) now with these, my left shoulder gets a real nasty burn after 4 reps of even light weight, my right shoulder can lift 3 full sets of increased weight per set, so its not the weight, something with my left shoulder, cable chest flys is the only exercise that does this to my shoulder, so is their a different exercise i could substitute this one for ?

 

[JDid23]

Thursday 15th Oct 09

LEGS + CHEST

Leg Press - 3x12 100kg
Leg Extensions - 1x12 50kg, 1x12 55kg, 1x12 60kg
Bench Press - 1x12 40kg, 1x12 42.5kg, 1x8 45kg
Dumbell Inclone Press - 1x12 18kg, 2x12 14kg

(Squats i couldn't do because some guy was pissing around by it, doing situps underneath the bar, having the giant bouncy ball in front of it etc... and i had to leave, didnt have time to wait for him)

(CABLE CHEST FLYS) now with these, my left shoulder gets a real nasty burn after 4 reps of even light weight, my right shoulder can lift 3 full sets of increased weight per set, so its not the weight, something with my left shoulder, cable chest flys is the only exercise that does this to my shoulder, so is their a different exercise i could substitute this one for ?

dips...

 

[Developer]

I do 3x12 dips on cable chest fly days aswell, so just need to change the chest flys as ill be doing dips anyway

 

[Developer]

16th October Friday 09

LEGS + BACK

Deadlifts 50kg 3x8 (will start 1x6 next week)
Leg Curls 1x12 50kg, 1x 12 55kg, 1x12 60kg
Seated row 1x12 45kg, 1x8 50kg, 1x12 40kg
Lat Pull Down, 1x12 45kg, 2x12 50kg
Single Arm row over bench, 3x12 18kg
Barbell bicep curls 3x10 30kg

(My left wrist isnt too good on barbell curls, i lose grip and my wrist clicks out like cable chest flys, any ideas what to do ?)

 

[Developer]

Thought i'd add 2 pics to show where im at atm, these were taken today, end of week 2...

http://img97.imageshack.us/img97/3332/endofweek2frontforumpic.jpg
http://img26.imageshack.us/img26/5484/endofweek2backforumpic.jpg

Im currently 5"9, at 171lbs

 

[Developer]

Btw it a good idea to eat peanut butter out the tub with a knife between meals?

 

[JDid23]

Btw it a good idea to eat peanut butter out the tub with a knife between meals?

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

 

[ExtraMile]

DB shrugs or BB ?

Currently going for increase in mass, , want to get big, to a good size and then cut

shrugs do not work the shoulders. they work the traps and that is a back muscle.

about the cable flies another good chest mass builder is pec dec dips, its a dip but you go deep and lean forward a bit to use the chest. but if you have shoulder problems they may be an issue too, even if you dont have problems doing them dont add weight until you can get over 20 reps with bodyweight.

for shoulders you could do standing barbell press as your heavy exercise, then finish with a tri set, first do a set of laterals to 12-15 reps, then drop the db's and grab some others or a barbell to do front raises and bring the weights above parrallel, shoot for eye level, get 12-15 reps of this. then drop them sit back on a bench and grab some other db's and crank out seated db presses 12-15 reps. dont stop between exercises. then rest 60-90 secs when you done all 3 and repeat. do this tri set 3 times and your shoulders will be fryed.

besides your shoulders get hit hard on chest day anyway especially front delts...

 

[Developer]

Alright so shoulder day routine would look like

Laterals 12-15 |
Front raises 12-15 | -Tri
Seated db presses 12-15 |
Shoulder Press 3x8-12

How would chest press work in comparison to cable chest flyes?

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

Alright, i'll change bb curls to DB curls

Standing DB curls ?
Also should i do any concentration curls ?

 

[Developer]

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

Alright, i'll change bb curls to DB curls

Standing DB curls ?
Also should i do any concentration curls ?

 

[Developer]

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

Alright, i'll change bb curls to DB curls

Standing DB curls ?
Also should i do any concentration curls ?

 

[Developer]

yeah great protein

barbell curls i am the same way w/ my right.... You can do DB Curls if you want instead of BB Curls. Chinups/Rows also work your biceps too and a lot of people actually don't use any direct bicep work in their routines and still have good biceps

Alright, i'll change bb curls to DB curls

Standing DB curls ?
Also should i do any concentration curls ?

 

[ExtraMile]

Alright so shoulder day routine would look like

Laterals 12-15 |
Front raises 12-15 | -Tri
Seated db presses 12-15 |
Shoulder Press 3x8-12

How would chest press work in comparison to cable chest flyes?

no.
shoulder press 3x8
tri set:
laterals 3x12-15
front raise 3x12-15
seated db press 3x12-15

can you do dips for chest or not?

 

[ExtraMile]

Alright so shoulder day routine would look like

Laterals 12-15 |
Front raises 12-15 | -Tri
Seated db presses 12-15 |
Shoulder Press 3x8-12

How would chest press work in comparison to cable chest flyes?

no.
shoulder press 3x8
tri set:
laterals 3x12-15
front raise 3x12-15
seated db press 3x12-15

can you do dips for chest or not?

 

[ExtraMile]

Alright so shoulder day routine would look like

Laterals 12-15 |
Front raises 12-15 | -Tri
Seated db presses 12-15 |
Shoulder Press 3x8-12

How would chest press work in comparison to cable chest flyes?

no.
shoulder press 3x8
tri set:
laterals 3x12-15
front raise 3x12-15
seated db press 3x12-15

iv asked several times can you do dips for chest or not?

 

[ExtraMile]

Alright so shoulder day routine would look like

Laterals 12-15 |
Front raises 12-15 | -Tri
Seated db presses 12-15 |
Shoulder Press 3x8-12

How would chest press work in comparison to cable chest flyes?

no.
shoulder press 3x8
tri set:
laterals 3x12-15
front raise 3x12-15
seated db press 3x12-15

can you do dips for chest or not?

 

[ExtraMile]

Alright so shoulder day routine would look like

Laterals 12-15 |
Front raises 12-15 | -Tri
Seated db presses 12-15 |
Shoulder Press 3x8-12

How would chest press work in comparison to cable chest flyes?

no.
shoulder press 3x8
tri set:
laterals 3x12-15
front raise 3x12-15
seated db press 3x12-15

can you do dips for chest or not?

 

[ExtraMile]

Alright so shoulder day routine would look like

Laterals 12-15 |
Front raises 12-15 | -Tri
Seated db presses 12-15 |
Shoulder Press 3x8-12

How would chest press work in comparison to cable chest flyes?

no.
shoulder press 3x8
tri set:
laterals 3x12-15
front raise 3x12-15
seated db press 3x12-15

can you do dips for chest or not?

 

[ExtraMile]

Alright so shoulder day routine would look like

Laterals 12-15 |
Front raises 12-15 | -Tri
Seated db presses 12-15 |
Shoulder Press 3x8-12

How would chest press work in comparison to cable chest flyes?

no.
shoulder press 3x8
tri set:
laterals 3x12-15
front raise 3x12-15
seated db press 3x12-15

can you do dips for chest or not?

 

[ExtraMile]

16th October Friday 09

LEGS + BACK

Deadlifts 50kg 3x8 (will start 1x6 next week)
Leg Curls 1x12 50kg, 1x 12 55kg, 1x12 60kg
Seated row 1x12 45kg, 1x8 50kg, 1x12 40kg
Lat Pull Down, 1x12 45kg, 2x12 50kg
Single Arm row over bench, 3x12 18kg
Barbell bicep curls 3x10 30kg

(My left wrist isnt too good on barbell curls, i lose grip and my wrist clicks out like cable chest flys, any ideas what to do ?)

do you have any joint problems? i find it hard to believe you can leg curl more than you can deadlift...

 

[Developer]

Shit sorry, lol didnt realise i posted that many times :| didnt seem to be working at the time, yeah i can do dips for chest, no joint problems that i know of, just the burning feeling i get in my shoulder on cable chest flyes, happens to go away after 2-3 minutes though

 

[moya]

do you have any joint problems? i find it hard to believe you can leg curl more than you can deadlift...

it would depend on the machine and the ammount of leverage it gives... some machines are easier than others... i have also used several different setups of cables and found the different machines make me use drasticly different weight for the same exersises...
that and his deadlift seems low enough for me to believe he is not pushing it very hard yet... er... pulling it i mean lol

 

[ExtraMile]

it would depend on the machine and the ammount of leverage it gives... some machines are easier than others... i have also used several different setups of cables and found the different machines make me use drasticly different weight for the same exersises...
that and his deadlift seems low enough for me to believe he is not pushing it very hard yet... er... pulling it i mean lol

yeah that would explain it

 

[Developer]

Monday 19th October 09

Squats - 110lbs 1x12, 154lbs 1x4 (then my groin starting killing so had to stop)
Leg Press - 220lbs 1x12, 242lbs 1x12, 264lbs 1x12
Leg Extensions - 143lbs 1x12, 154lbs 2x12
Bench Press - 88lbs 1x12, 110lbs 2x12
Dumbell Incline Press - 44lbs 3x12
Dips 3x12
Cable Chest Flyes (thought i'd give them a go on light weights to see how the shoulder keeps up) 16lbs 3x12

Threw up when i got to the gym before my workout, no idea why lol

 

[Developer]

Getting sleep has been terrible for the past 2 weeks, up at 8am, in bed for 12 on weekdays, cant drop off for like 4 hours, then when i do, its only half asleep like i can still get up if i really wanted to, really starting to piss me off

 

[JDid23]

Monday 19th October 09

Squats - 110lbs 1x12, 154lbs 1x4 (then my groin starting killing so had to stop)
Leg Press - 220lbs 1x12, 242lbs 1x12, 264lbs 1x12
Leg Extensions - 143lbs 1x12, 154lbs 2x12
Bench Press - 88lbs 1x12, 110lbs 2x12
Dumbell Incline Press - 44lbs 3x12
Dips 3x12
Cable Chest Flyes (thought i'd give them a go on light weights to see how the shoulder keeps up) 16lbs 3x12

Threw up when i got to the gym before my workout, no idea why lol

what are your goals?? Your reps seem quite high.. especially for BB Bench Press. Also, for dips, are you going full range of motion?? Keep up the good shit though.. i like the sudden switch from Kgs to Pounds

 

[Developer]

what are your goals?? Your reps seem quite high.. especially for BB Bench Press. Also, for dips, are you going full range of motion?? Keep up the good shit though.. i like the sudden switch from Kgs to Pounds

goal is to add pure mass, just to get bigger. yeah full range of motion for dips, haha and thanks thought it i'd join the lbs crew

bear in mind every exercise in my routine is 3x8-12 apart from deads which is 1x1-6, think i should change any of them ?

 

[JDid23]

goal is to add pure mass, just to get bigger. yeah full range of motion for dips, haha and thanks thought it i'd join the lbs crew

bear in mind every exercise in my routine is 3x8-12 apart from deads which is 1x1-6, think i should change any of them ?

well this is just me.... but maybe change your reps to 5-8 for the compound lifts or even just 5... Not that 8-12 is a bad rep range, but you are a beginner and esp. with your bench press i could imagine you want to get that higher.

You ever consider Rippetoes btw?

 

[Developer]

Alright ill change them down to 5-8, yeah wouldnt mind the bench getting higher

Nope never considered Rippetoes, would be a change from the 5 days a week to the 3 days a week on Rippetoes, i'd hate not going gym 5 times a week, but if i'll get better gains im up for it.

What you think ?

 

[JDid23]

well again, i am not too experienced but i do know that a lot of beginners (including myself) saw really nice gains from rippetoes and that it will *Definitely* increase your big lifts so that once you stop progressing or once you switch routines, you'll be a lot stronger on the major lifts, and can start adding more accessory stuff

 

[Developer]

Well if i change to rippetoes, when should i ?
I've been making good strength gains on the routine im currently doing, but will be changing it up after next week, which means ill be changing routine every month or so if i start stalling, should i see if i continue to make gains after these 2 weeks and if i start stalling on the last week change to rippetoes ? Or.... ?

 

[Developer]

Tuesday 20th October 09

Dead lifts - 176 lbs x 8
leg curls - 165 lbs 3x12
Calf Raises - 220 lbs 3x12
Seated Row - 66 lbs 1x12 (warm up) 110 lbs 2x12, 121lbs 1x8
Lat Pulldown - 77 lbs 1x12 (warm up) 110 lbs 1x12, 121lbs 1x12, 132 lbs 1x12
DB Bicep Curls - 35lbs 3x8

Totally missed DB rows over bench, did lat raises instead, my bad :|

DB lat raises were 35lbs 3x8

 

[ExtraMile]

dont change bro just keep it till u stop gaining. Make a routine or find a routine made up of the big 4 compound lifts with some assistance stuff you enjoy and run it till u stall

 

[Developer]

Will do! Im thinking of lowering every exercise to 3x8, because when i go to gym the next week and raise the weight by 5/10kg, i can still hit 3x12 even though its alot harder, think i should lower every rep range to 3x8 ?

 

[ExtraMile]

Will do! Im thinking of lowering every exercise to 3x8, because when i go to gym the next week and raise the weight by 5/10kg, i can still hit 3x12 even though its alot harder, think i should lower every rep range to 3x8 ?

i think you should right now think out a plan on what your gonna do right it down in this log then stick to it fuck changing stuff all the time and no dont have everythin in the same rep range.

write out your goals, experience and stats when people know that it will be much easier for people to help you with routines and shit

 

[Developer]

Arite bossy lol

Goals : Gain Mass/Size
Experiance : 6 months on and off home training, 2 1/2 weeks at gym
Stats : 5"9, 171lbs at around 16% BF

Arite, ill stick to the routine i got right now till end of month, then ill get a new one, write it up and see what you think

 

[ExtraMile]

Arite bossy lol

Goals : Gain Mass/Size
Experiance : 6 months on and off home training, 2 1/2 weeks at gym
Stats : 5"9, 171lbs at around 16% BF

Arite, ill stick to the routine i got right now till end of month, then ill get a new one, write it up and see what you think

dude your big as fuck for someoen who never consistently lifted wow...

strength and size you should do something like what ceo calls powerbuilding

basically for each bodypart start off with a heavy compound. Each week get stronger on that and do it for low reps like 1-6. For chest it would most likely be flat BB bench, Inclien BB Bench, Weighted dips, after that you would move onto assistance exercises like dumbell presses or even dips if u didnt do them first and do these exercises in the 8-15 rep range for hypertrophy.

Or you could take another approach and instead of doing a split routine were you work only 1 or 2 muscles groups at a time you could do a mixture 3 days a week, this works well with alot of beginners.

Here is a good thread about training splits.

http://www.elitefitness.com/forum/weight-training-weight-lifting/ultimate-training-split-650464.html

 

[Developer]

Alright well, ill continue my current routine till end of month, and then change to a new routine and stick to that, i take it compounds are squats, deads, chin ups and bench ? probly wrong, have no idea about the technical part of bbing, all i do is get a routing and do it lol, would greatly appreciate it if you could write me a routine in simple format so i can understand it easy and ill do it, currently been working 5 times a week for the last 2 1/2 weeks, and already my chest is more defined, from when i worked at home i could just about db curl 10kg, after 2 1/2 weeks im on 18kg 3x8 which i was excited about haha

I'd love to stick at a 5 times a week routine, but if 3 times a week would mean more gains i'd be happy to do that

 

[ExtraMile]

just off the top of my head a 4 day split may look like this

Mon shoulder tri calf
Standing BB Press 5x5* then a burn out of 1x8 afterwards
Deep Dips or CGBP 2x6 then drop 10% for final set and go for 8
Lateral Raises 3x12-15
Skullcrusher or Overhead DB Extension 3x10
Seated Calves 6x15-30

Tuesday - back
Deadlifts 5x5* then finish with a 1x8
Wide Grip Chins 4 sets of as many as you can do but 1 rep from failure
One Arm DB Row, Seated Cable Row or Bent BB Row 4x8-10
-throw in some farmers walk here if you wanna train grip, core & traps-

Wednesday rest

Thursday chest bi
Flat BB Press 5x5* then finish with 1x8
Incline DB Press 3x8-15
Deep Dips 4 sets of the same as u did with chins
Standing BB Curl or Alt. DB Curl 4x6-10
Seated Zottman Curl at a slight incline 3x20

Fri legs abs
ATG Squats 5x5* then a 1x8 or 1x20 to finish
RDL if you can cope with deads twice a week 2x6 then drop 10% for final set and go for 8
Leg Press or Walking Lunges 3-4 x 6-20 depends what reps u enjoy
Standing Calves 6x15-30
NeedSize Abs 5x5 or some supersets and circuits for abs to higher reps

Sat+Sun rest

*ramping up the weights each set

just off the top of my head but you get the idea start heavy then work hypertrophy rep range.

ill type u out an example fullbody tomorrow i gotta sleep

oh yah and compound exercise is an exercise that works more than one muscle and you move more than one joint to lift the weight, so squats are fullbody - knees and hips bend, quads, hams, glutes etc worked. Tricep pushdown isnt cause only elbow moves and only triceps are worked

talk 2moro bro

 

[Developer]

thanks for the info, ahh i get you about compounds now, arite man sleep good

 

[Developer]

Wednesday 21st October 09

SHOULDERS

Shoulder Press 1x12 154lbs, 2x10 165lbs

Lat raises with DB's 3x8 35lbs
Front raise 1x8 35lbs (after that first set my left shoulder couldnt lift the weight up anymore) - TRI SET (well failed tri set due to front raises)
DB shoulder press 3x8 35lbs

Ab crunches 3x12
Leg raises 3x12

 

[ExtraMile]

example of a fullbody workout thing would be

Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20

Day 2:

incline bench presses, 5 x 5, plus a back-off set of 8 reps
light squats, 5 x 4
good mornings or deadlifts, 4 x 6-8
straight-arm pullovers, 2 x 20
weighted dips, 4 x 8

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible

or even more basic you cuold do

workout a
Squats
RDL
Chins
Dips
Abs

workout b
Flat Bench
Pullover
Bent Over Row
Bradford Press or Military Press

and alternate each workout on mon wed and fri

 

[JDid23]

Wednesday 21st October 09

SHOULDERS

Shoulder Press 1x12 154lbs, 2x10 165lbs

Lat raises with DB's 3x8 35lbs
Front raise 1x8 35lbs (after that first set my left shoulder couldnt lift the weight up anymore) - TRI SET (well failed tri set due to front raises)
DB shoulder press 3x8 35lbs

Ab crunches 3x12
Leg raises 3x12

shit man wtf... you've barely been working out and that is your fucking shoulder press!!!!!!!!!!!

unreal.

 

[Developer]

lol thanks ? Think i could have added another 5kg to it but didnt want to push it, that'll be for next week

-Extra, i think ill probly go for the 4 day split, seems more fitted to me

 

[Developer]

Ffs, got a cold, feel like shit, sneezing, blocked nose, coughing Not gonna stop me going gym tmz !

 

[Developer]

Ok, well that was a total failure, woke up at 10 to get ready for gym, and couldnt even see, banging headache, coughing till i heave, damnit, hope it goes soon

On top of that i have no appetite what so ever, and everytime i do eat i cough which makes it come back up, but like hell am i losing my cals, i just swallow that shit back down lmao

 

[ExtraMile]

its wierd whenever Im ill I go to the gym and soon as I get there it goes away...

 

[Developer]

I would have but i didnt think it would be a good idea to drive when i could hardly see shit lol, ill try go again tomorrow

 

[ExtraMile]

yeah im sure it wouldnt go off if i went and was feeling as bad as you did, but like i have a headache, feel sick or something soon as i get there i forget about it and im fine...

 

[Developer]

Wish i could have done that this morning lol, pissed off for missing a day now

 

[ExtraMile]

Wish i could have done that this morning lol, pissed off for missing a day now

i hate it man i gotta miss a day on monday too cause im at my fuckin grandparents for 3 days...

hopefully there is a gym near by last time i went there i hadnt started this madness lol

 

[Developer]

Unlucky man, hope you find a gym near by

Really gonna get annoyed when the time comes i have to miss gym for different reasons :/

 

[grubd]

It's good to stay in and rest. Gyms have bacteria and viruses from other patrons that could screw with you. You're doing the right thing.

 

[Developer]

Blah, hate time off

Just thought id update

BF % is around 16 still i think ? Although im starting to see my top 4 abs more and overall body definition
15" arms,
40" chest ( i think thats needs work on LOL)
Calves "16,
Thighs "24

Been training 2 weeks and 5 days, started at 168lbs, now at 171.8lbs, age 17

No idea if these stats are any good but, hell it gives me something to improve on lol

(all stats taken just now at 2:20am because im ill and cant sleep for shit)

 

[grubd]

Those are some good sized guns at 171!

 

[Developer]

Thanks grubd! Always room to improvement though
Right off to bed its 4:40am right now, might have to be up at 8am if i have to go collage
Still feel ill as hell, coughing, blocked runny nose, feel dizzy when walking and cant see properly its all fuzzy, but ahwell, see what the morning brings.

Nite all !

 

[Developer]

Just got up at 6:15pm, could get up this morning, still feel the same as yesterday :/

 

[Tblock1]

its wierd whenever Im ill I go to the gym and soon as I get there it goes away...

That's because your body is releasing a ton of endorphin's and making you feel high so you don't notice that you're sick. Good stuff!

 

[Tblock1]

Wednesday 21st October 09

SHOULDERS

Shoulder Press 1x12 154lbs, 2x10 165lbs

Lat raises with DB's 3x8 35lbs
Front raise 1x8 35lbs (after that first set my left shoulder couldnt lift the weight up anymore) - TRI SET (well failed tri set due to front raises)
DB shoulder press 3x8 35lbs

Ab crunches 3x12
Leg raises 3x12

One thing though is I think if you are doing 165 2x10 you should be doing a little higher than 35 lb dumbbells 3x8. Unless you were just tired or something after the workout.

 

[the.gladiator1987]

One thing though is I think if you are doing 165 2x10 you should be doing a little higher than 35 lb dumbbells 3x8. Unless you were just tired or something after the workout.

Developer is your 165 bb military seated or standing? I do that standing for 8 and its pretty hard but after that I do db military seated and do 90x6 for my last set.

 

[Developer]

Gladiator, the 165 is standing

Yeah i the lower weights for the DB's cuz my left shoulder starts really hurting :/ so i keep the weight real low, specially doing it in a tri set it really starts getting hard keeping the left shoulder up with the right which is unfortunate

Not sure if i should go docs about my shoulder ?

 

[Developer]

Still got a chest infection, apart from that i feel good finally! its 2:40am, woke up at 1am, so will be staying up all night and day, hitting gym at about 11am so hopfully i'll be able to hit my workouts hard now i've had a few days off after being ill

 

[the.gladiator1987]

Still got a chest infection, apart from that i feel good finally! its 2:40am, woke up at 1am, so will be staying up all night and day, hitting gym at about 11am so hopfully i'll be able to hit my workouts hard now i've had a few days off after being ill

2:40 am? where you located europe?

165 standing is good. What kind of pain is it? If you have the money an MRI would be nice but probably not necessary. I have pain in my left shoulder but it only comes when i do pushing movements(chest).

 

[Developer]

UK, Thanks, feel a bit de-motivated from being ill for like a week :/ but hopfully that'll go.

Its like a burning pain, not an ache like after working a muscle, just a really bad burning feeling in the middle of my shoulder if i put my arm out where it kind of goes in, i seem to get it most on flye movements, but now started getting them doing db press

 

[the.gladiator1987]

UK, Thanks, feel a bit de-motivated from being ill for like a week :/ but hopfully that'll go.

Its like a burning pain, not an ache like after working a muscle, just a really bad burning feeling in the middle of my shoulder if i put my arm out where it kind of goes in, i seem to get it most on flye movements, but now started getting them doing db press

hmm

well mine is minor, if i push in where the bicep tendon connect to my shoulder i can feel pain. So i know i strained a tendon just a little. So im giving it rest and going light on chest.

I have no idea what urs is lol, sry bro. But if it gets worse and you can tell, rest. Dont try and push through it. If it stays the same just keep lifting nothing to worry about.

 

[Developer]

Fair play with your situation.
I have no idea either lol, ill work out and itll start burning, then 5 mins later i'll be fine. Guess i just gotta deal with it lol

 

[the.gladiator1987]

Fair play with your situation.
I have no idea either lol, ill work out and itll start burning, then 5 mins later i'll be fine. Guess i just gotta deal with it lol

If it gets better while you work out then i wouldnt worry about it. Just make sure you warm up properly with it. Thats all it needs is some blood flow. I used to have the same problem in my right shoulder so i didnt worry about it at all

Then i tried p[utting up 145lb db inlcine and i strained my left to where it hurts on 135bb bench lol. So keep liftin bro!

 

[Developer]

Man thats unlucky, yeah i really should start warming up properly lol depends how much time i have, normally im rushed so i just jump right in, i think its time i made more time lol

 

[the.gladiator1987]

lol make time now bro since its not toally pain free. Just like 5 minutes

 

[Developer]

Argh, got 3 chicken breasts left (which ima eat now) and then im all out of food and the joke is i went shopping yesterday :/ didnt realise i was eating so much

 

[Tblock1]

Developer is your 165 bb military seated or standing? I do that standing for 8 and its pretty hard but after that I do db military seated and do 90x6 for my last set.

My overhead standing is like 110 for 5 sets of 5, but when I go seated I actually can't do as much. I'm using strict military press form, legs together, and I press in front of my head in a controlled motion. Are you doing your presses in front of your head or behind your head developer?

 

[Developer]

Infront of my head tblock