Consistency is key!!! - (Mass in 2012! Starting PG 17)

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gwilym

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Re:Consistency is key!!! - Mass in 2012! 27 January 2012 11:30 (permalink)

stevenb

so another one going for the ABC route nice one bud keep at it thats another good session u have put in there

Cheers man, Yea it looks like a great way to keep track and plan the next workout. I'm a sucker for a planned routine. I look at my previous workout in the journal whilst training, so no guess work with the ABC

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#341

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gwilym

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Re:Consistency is key!!! - Mass in 2012! 27 January 2012 13:18 (permalink)

Week 2 - Day 3

Shoulders & Traps

Standing Military Press
12 x 20kg WU
10 x 20kg WU
6 x 30kg WU
3 x 35kg WU
1 x 37.5kg WU

6 x 37.5kg - A
6 x 37.5kg - A
6 x 37.5kg (+2.5kg) - A

Seated DB Press
6 x 20kg - B
6 x 20kg - B

Lateral Raises
8 x 10kg - B
8 x 10kg - B

Shrugs
8 x 110kg (+10kg) - A
8 x 110kg (+10kg) - A

Upright Row
6 x 45kg - B
6 x 45kg - B

All in all a decent workout, no wrist pain like last week. But did feel some discomfort in rotator cuffs, think this is due to only having done chest on Monday. Military press felt a lot easier than last week though so happy with that. Will increase weights very slightly next week, but want to be careful with the ole RCs

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#342

gwilym

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Re:Consistency is key!!! - Mass in 2012! 30 January 2012 17:57 (permalink)

Week 2 - Day 4

Back

Lat Pulldown

12 x 35kg WU
10 x 35kg WU
6 x 45kg WU
3 x 55kg WU
1 x 60kg WU

6 x 70kg - A
6 x 70kg - A
6 x 70kg (+1 rep) - A

Bent Over Row
6 x 60kg - B
6 x 60kg - B

Good Mornings
8 x 25kg (+ 3kg) - A
8 x 25kg (+ 3kg) - A

Weighted Hyperextensions
6 x 15kg - B
6 x 15kg - B

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#343

gwilym

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Re:Consistency is key!!! - Mass in 2012! 30 January 2012 17:58 (permalink)

Ended up going out for "a few" on Saturday night to watch a mates gig. Ended up getting smashed, nailing a kebab, and cooking a curry at 5am on Sunday morning.

Still feeling it now. Need to put a stop to this or it's gunna be downhill for me again!!!

Anyway, legs tonight - yay!!

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#344

stevenb Total Posts : 9968 Reward points : 2336 Joined: 14/03/2010 Location: scotland Status: offline Read my TROG	Re:Consistency is key!!! - Mass in 2012! 30 January 2012 18:49 (permalink) lol u bad boy . welldone ony our sessions tho bud keep ot up . chest : 42 1/4 arms :R 15 1/2 L 15 1/2" waist :29 1/4 skinney weee heeee bum :371/2 legs :R 24 1/2" L24 1/2 " http://www.muscletalk.co.uk/tm.aspx?high=&m=4689705&mpage=1#4689705
	#345

gwilym

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Re:Consistency is key!!! - Mass in 2012! 31 January 2012 16:38 (permalink)

Week 3

Going to change up a little bit this week so I only do 3 sessions. Typical - Legs, Push, Pull. Want to give my shoulders a rest as they were throbbing at the end of last week. Putting in RC rotations at the start of every workout to build some strength there also.

Monday
Legs

Leg Press
12 x 40kg WU
10 x 40kg WU
6 x 50kg WU
3 x 60kg WU
1 x 70kg WU

6 x 80kg - B
6 x 80kg - B
6 x 80kg - B

Leg Extension
6 x 60kg (+5kg) - B
6 x 60kg (+5kg) - B

Stiff Leg Deadlift
6 x 100kg (+1 rep) - B
6 x 100kg (+1 rep) - B

Standing Calf Raise (smith)
8 x 135kg (+5kg)- B
8 x 135kg (+5kg)- B

Seated Calf Raise (smith)
10 x 135kg (+5kg)- B
10 x 135kg (+5kg)- B

Increased weights on most exercises this session so all in all pretty happy , especially as I was still feeling slightly hungover!!!

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#346

gwilym

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Re:Consistency is key!!! - Mass in 2012! 03 February 2012 12:58 (permalink)

Week 3

Wednesday

Chest, Shoulders & Tri's

Warmup with a few sets of internal and external RC rotations with a band

Bench Press
12 x 37.5kg WU
10 x 37.5kg WU
6 x 50kg WU
3 x 60kg WU
1 x 70kg WU

6 x 75kg (really really struggled for some reason. Not quite sure why but I just couldn't get my technique rights and my shoulders kept taking the strain. Think I need to lower the weight dramatically to "learn" the motion again)
6 x 70kg (was worse than the first set)
10 x 50kg (better form, but still felt really unnatural and uncomfortable)

Incline DB Press
6 x 26kg (-2kg from last week, starting to think at this point my man flu is having an impact!!)
6 x 26kg (-2kg)

Standing Military Press
6 x 40kg (+2.5kg)
6 x 40kg (+2.5kg)
6 x 40kg (+2.5kg)

DB Lateral Raise
8 x 10kg
8 x 10kg

Tricep Cable Pulldown
6 x 30kg
6 x 30kg

All in all a completely sh*t workout. Been a bit under the weather with a scratchy throat etc... so will pass the buck onto that.
Really need to work on bench press technique so to not over stress my shoulders. Also, need to keep with the RC exercises at the beginning of every workout, they;re definitely a weak point!

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#347

gwilym

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Re:Consistency is key!!! - Mass in 2012! 06 February 2012 12:36 (permalink)

Week 3

Friday

Back & Bis

Lat Pulldown

12 x 35kg WU
10 x 35kg WU
6 x 50kg WU
3 x 60kg WU
1 x 70kg WU

6 x 75kg (+ 5kg) - B
6 x 70kg - A
6 x 70kg - A

Seated Row Single Hand
6 x 30kg - A
6 x 30kg - A

Weighted Hyperextensions
6 x 15kg (Increase to 8 reps next week)
6 x 15kg

Ez Bar Curl
6 x 50kg
6 x 50kg

DB Curl
6 x 20kg
6 x 20kg

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#348

gwilym

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Re:Consistency is key!!! - Mass in 2012! 10 February 2012 15:18 (permalink)

Keep forgetting to update the journal this week so have a few workouts to log.

Week 4

Monday

Legs

Leg Press
12 x 40kg WU
10 x 40kg WU
6 x 50kg WU
3 x 60kg WU
1 x 70kg WU

6 x 80kg - A
6 x 90kg (+10kg) - B
6 x 90kg (+10kg) - B

Leg Extension
6 x 60kg - B but add 2 reps
6 x 60kg - B but add 2 reps

Seated Leg Curl
6 x 60kg - B but add 2 reps
6 x 60kg - B but add 2 reps

Stiff Leg Deadlift
6 x 100kg - A
6 x 100kg - A

Standing Calf Raises
10 x 140kg (+5kg) - B
10 x 140kg (+5kg) - B

Seated Calf Raise
10 x 140kg (+5kg) - B
10 x 140kg (+5kg) - B

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#349

gwilym

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Re:Consistency is key!!! - Mass in 2012! 10 February 2012 15:23 (permalink)

Week 4 - Tuesday

Chest & Abs

Changed this up a little bit

Incline Bench Press
12 x 30kg WU
10 x 30kg WU
6 x 40kg WU
3 x 50kg WU
1 x 55kg WU

6 x 60kg - B Need to slow it down next week,really work on form and concentrate on chest
6 x 60kg - B
6 x 60kg - B

Flat DB Press
6 x 26kg - B
6 x 26kg - B

Decline Bench Press
6 x 60kg - B

Weighted Cable Crunch
10 x 35kg - A
10 x 35kg - A
10 x 35kg - A

Incline Crunch
10 x 9kg - A
10 x 9kg - A

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#350

gwilym

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Re:Consistency is key!!! - Mass in 2012! 10 February 2012 15:36 (permalink)

Week 4 - Thursday

Decided to throw in a few FST-7 sets for ****s n gigs today. Quite enjoyed it so will carry on when I have time I reckon

Underhand Bentover Row (with ez bar)
12 x 35kg WU
10 x 35kg WU
6 x 45kg WU
3 x 60kg WU
1 x 65kg WU

6 x 70kg - A
6 x 70kg - A

V-Bar Pulldown
6 x 70kg - B (maybe try a few more reps)
6 x 70kg - B

Pullups
2 full reps followed by 3 negatives
2 full reps followed by 3 negatives

Seated Row (FST 7)
7 sets of 8 x 60kg

Straight Barbell Curls (biceps are already pretty pumped at this point)
6 x 50kg - A
6 x 50kg - A

Hammer Curls
6 x 20kg - B
6 x 20kg - B

EZ Bar Curls (FST 7)
7 Sets of 8 reps 25kg

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gwilym

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Re:Consistency is key!!! - Mass in 2012! 14 February 2012 17:13 (permalink)

Week 4 - Friday

Scrapping the ABC for the moment as the routines are changing pretty much everytime I go. Not too bothered as still progressing.

Shoulders & Tri's

Seated DB Press
6 x 20kg
6 x 22kg
6 x 22kg

Military Press
6 x 45kg
6 x 45kg

Lateral Raises
7 sets of 10 reps of 8kg

Close Grip Bench
6 x 50kg
6 x 50kg
6 x 50kg

Cable Pulldown
7 sets of 10 reps 15kg

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#352

gwilym

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Re:Consistency is key!!! - Mass in 2012! 14 February 2012 17:15 (permalink)

Weighed myself on Saturday morning at 209lbs. Seem to be putting on about 2.5 - 3lbs a week at the mo which is waaaaaay too much. Not quite sure how this is the case as Im only eating around 3200cals per day. Will be cutting a meal out next week bringing this down to about 2800cals.

Tempted to cut again as I dont think I was lean enough to start bulking yet, and think I'd do better from a leaner albeit skinnier base.

Will make my mind up over the next few weeks

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#353

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Re:Consistency is key!!! - Mass in 2012! 15 February 2012 15:50 (permalink)

Week 5

Tuesday - Back & Bis

Deadlifts
A few warm up sets
4 x 120kg
5 x 120kg
3 x 120kg
6 x 70kg (working on form)

Widegrip Pulldown
8 x 75kg
6 x 75kg
8 x 70kg

Palms Facing Lat Pulldown
8 x 70kg
8 x 70kg

Single Arm Row
10 x 22kg

Barbell Bicep Curl
5 x 55kg
5 x 55kg

Alternate DB Curls
12 x 12kg

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#354

Hoppy1975 Total Posts : 2403 Reward points : 1351 Joined: 15/02/2011 Location: The Doghouse! Status: online Read my TROG	Re:Consistency is key!!! - (Mass in 2012! Starting PG 17) 15 February 2012 16:39 (permalink) Strong sessions mate...................you not doing any cardio to keep any fat gains in check? Its never to late to become what you might have been !
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gwilym

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Re:Consistency is key!!! - (Mass in 2012! Starting PG 17) 15 February 2012 17:05 (permalink)

Hoppy1975

Strong sessions mate...................you not doing any cardio to keep any fat gains in check?

Cheers mate. No not at the moment. Thinking for the next few weeks im going to do 3 days - push/pull/legs and a couple of interval sessions on off days to see if that helps.

What you reckon?

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#356

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Re:Consistency is key!!! - (Mass in 2012! Starting PG 17) 27 February 2012 17:21 (permalink)

OK haven't updated for last week so need to think back and try to remember what was lifted!

Tuesday - Chest, Shoulders & Tris

Incline DB Press
6 x 32kg (PB)
6 x 32kg

Dips
6 x BW
6 x BW

Incline Flyes
8 x 18kg
8 x 18kg

Military Press
6 x 45kg
6 x 45kg

Lat Raises
8 x 10kg
8 x 10kg

Tri Pulldown
8 x 30kg
8 x 30kg

Maybe slightly wrong but I think thats there or thereabouts

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#357

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Re:Consistency is key!!! - (Mass in 2012! Starting PG 17) 27 February 2012 17:23 (permalink)

Wednesday - Back & Bi's

Deadlift
A few warmup sets then
6 x 120kg
4 x 120kg
Knee then gave way so scrapped any more sets

Wide Grip Pulldown
8 x 75kg
7 x 75kg
8 x 70kg

Palms In Pulldown
8 x 70kg
8 x 70kg

Single Arm Row
10 x 26kg

Barbell Curls
6 x 55kg
6 x 55kg

DB Curls
12 x 14kg

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#358

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Re:Consistency is key!!! - (Mass in 2012! Starting PG 17) 27 February 2012 17:24 (permalink)

Friday - Legs

knee gave way again during leg press so going to write this one off. Did manage a few sets before this though of 100kg on press, and 60kg leg extensions and leg curls

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#359

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Re:Consistency is key!!! - (Mass in 2012! Starting PG 17) 27 February 2012 17:25 (permalink)

This week I'm going back to Y3T Training as I felt generally a lot "healthier" whilst training that way. Starting with the heavy week I'm going to spend one more week not watching cals to closely then get back on the DP Keto train starting next monday!

Back tonight, looking forward to it!

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#360