LEAN BULKING HERE WE GO TIME TO GROW

, well i,ve only just joined this forum and since i,ve been here i,ve learned alot off a few lads who have helped me out with my routine . . i,m a 32 year old and i,ve been off and on in the gym for a while now but 4 months back i decided it was time to get my finger out and get right back into it properly .
when i started back i read alot off books and got some idea,s off what to do and how to do it but as i have since found out i,ve been doing it some what a little daft .for the past 4 months i,ve been doing  mon, tues, fri, training days and with that i was doing chest and back on mondays bi,s and tri,s on wednesdays and shoulders on fridays .all this was with 5x5 sets . now after a little help it,s been all changed for the better i hope
well i,ve changed from doing 5x5,s to doing pyramid sets and dropping my weight,s a little to hep me get these spot on this is what i done on monday and from now on i,m going to keep this updated to help me see how i,m going to get u lads to help me and piont me in the right direction
enough . this is what i done  
                                  kg,s 
 db bench press.        25/12  30/10  35/8  40/6
 decline bench            63/12  73/10  83/8  93/6
 incline bd                   20/12  25/10  30/8  32/6
 skull crushers            20/12  25/10  30/8  35/6
 weighted bench dips 20/12  30/10  35/8  40/6
 
  this was a hard day . i,m not to sure if it was that i din,t have a trainign partner or just doing the pyramid sets have made it harder and i,m now happy with the muscles being worked as i can feel it
 
tomorrow is a back and bicep day so i,ll update after that
cheers lads
 
 
 

Good luck mate.

Just some pointers - post up your current routine and also some goals. This will make it easier for other members to help you out and give you better advice .

ok mate no worries .
 the work out i,m soing the now is  all done as pyramid sets  12/10/8/6/6
mondays   chest and tri,s
                db bench press.        
                  decline bench            
                  incline bd                   
                 skull crushers            
                  weighted bench dips
wednesdays .back and biceps
                      single bd rows
                      dumbell pull overs
                      barbell rows
                      ez curls with arm blaster
                      seated double curls
fridays         shoulders                     
                      shoulder press
                     upright rows
                   lat raise /front raise  
                    shrugs                                   
                                              i,m going to put some leg work in on a friday aswel i,m not used to doing leg work as i,m a postman so i walk about 8-9 mile,s days but i,m going to get some in there  problibly deadlifts and squats
 goals for me is to get biger and loose some off my fat . i,m the youngets off 5 and i,m always getting called wee man so it,s time for a change  i,ll do some mesurements later  and post them up

 well wed work out consistsed off back and biceps  with the new routine
i,m keeping with the pyramid sets 12/10/8/6/6  this is how i got on
 
single dumbell rows   35kg,s 40kg,s 45kg,s 50kg,s  good hard set
db pull overs              20kg,s  25kg,s 35kg,s 40kg,s good set but could add kg,s
bent over barrbell ro  28kgs  32kg,s  42kg,s 48kg,s first time doing these once again i could add more weight to this  gave me a right good stretch .
 e-z curls with arm blaster  30kg,s 35kg,s 40kg,s 45kg,s hard set but could add 
db supination curls 15 kg,s 17kg,s 19kg,s 21kg,s failed last two sets .
 this is the first time i,ve done this work out and by god it was good i can realy feel it a good burn . even the day after i can feel it witch is great
i tried to do 5 sets off dead lifts but i hated them so ill have to practice them
so i can get used to them   
 

 well another day on my new routine  and so far i,m realy likeing what
i,m feeeling from a work out . it seams the wee change is doing the job . witch is a great . when i was doing the 5x5 i was just plodding along but now i,m realy happy with this weeks work  todays work was shoulders and this is how i got on
 
 shoulder press  38/12 48/10 58/8 63/6
upright rows      28       38      48    58
lat raise              8          9       10   12 1/2
front raise          8          10      15   20
fore arm curls    15        17       19    22
 some off this could off been better but at the monent i don,t have a trainign partner so i,m watching what i,m doing .the pyramid sets seams to make me work that little harder and give,s me the burn more that the 5x5 sets did

 well it,s now week two off the pyramid sets i,ve changed to and
i thought i would up the weights a little and see how i can do .
i know from last weeks work outs if i had a spotter with me i
could off upped the weights  . this is how i got on yestarday
 chest @ tri,s
db bench  25/12 30/10 35/8 42 1/2 /6    good hard pushed last set
decline     65/12 75/10 85/8  95/6          another good last two sets
incline db,s 22 /12 27/10 32/8 32/6       good sets
skull crus  23/12 28/10 33/8 39/6
bench dips 25/12 35/10 40/8 43/6
 
so far i,m likeing the feeling i,m haveing in my muscle,s when i,m doing my
work out and after it aswel i,m getting a better burn from this than i did with my last routine so it,s working for me so far

good work and i'm glad ya liking it. the change feels good doesn't it??  change really works..but so will the 5x5 when you come back to it.

well, your reps are up, the weight has gone up, so keep it up..great work 

Good luck buddy,

I'll be watching to see your progress.

Stick the deads in on the Weds and then some Squats in on the Fri.

 well lads this is all thanks to u two . i knew i needed to change
but u lads helped me out to do it . the change is good lads and i,m enjoying it alot the burn and feel after the days work outs r keeping me going and i,m ejoying it alot now .well i,ll update now what i have done on wednesday and fridays
WEDNESDAY :
                      back@biceps
 single rows            35/12 40/10 45/8 50/6  good set
db pull overs          25/12 30/10 37/8 42/6 this was a realy good set hard
bent over row        32/12 42/10 52/8 57/6 think i could up this and will next
e-z curls                     33/12 28/10 43/8 48/6 just got all off the last set .good
db supernation curls  15/12 17/10 19/8 /6
 
FRIDAYS:   
              shoulders
 shoulder press     38/12 48/10 58/8 63/6  hard set but finnished
upright rows          31/12 41/10 51/8 61/4 failed last set but this is good
lat raise                  8/12  9/10 11/8  13/6 good set
front raise             10/12 15/10 20/8 20/6 good set could up and will
fore arm curls        15/12 17/10 20/8 24/6 hard set
 
well it,s getting upping the weights slowly but it,s all becauce i don,e have a training partner the now so keeping it safe .i,m doing the sets off 12  squats inbetween my sets off front raise with the weight i,m useing for front raise i know it,s not alot off weight but i,m getting myself use to them first then i,ll use the bar and bigger weights.
thanks again lads

 right this is the third week off me doing the pyramid sets
so i thought i would get the tape out and start with some stats .
 chest :43"
arms  :15 1/2 "
thighs :23"
waist :32 1/2 "
weight :14 stone
 right i,m going to use this as a starting block and lets see how it goes .
i aim to gain as much as possible
.
right mondays work out went pretty well except me hitting my elbo off the bench witch made it very uncomfy for the rest of the work out but it went alright
 
db bench :        25/12 30/10 35/8 42 1/2/6
decline:            65/12  75/10  85/8  97/6  could go up a touch
inclinne bd,s:  23/12   28/10  33/8  33/6   struggled on the last but done them
skulls:            24/12    28/10  34/8  38/6   hard last set but good
weighted dips : 35/12 40/10 45/8  50/6  started heavyer  and finnished all sets
 
 as u see the wieghts r going up nicely so every second month im going to check mesurments and fingers crossed they will go up aswel
 

 a quick update as i,ve been busy as hell over the past few days
i,ve got wed,s and fridays work outs to put down so here we go
 
 wednesdays,
back@bicaeps
 
single db rows               :25/12 40/10 45/8 53/ 5
db pull overs                 : 30/12 35/10 40/8 45/6
bent over barbell rows : 42/12 52/10 57/8 62/6 
ez curls                         :24/12 38/10 44/8 49/6
seated superation curls : 15/12 17/10 19/8 ,6
 
fridays
shoulders         :
shoulder press :38/12 48/10 58/8 63/6
upright rows    :13/12 41/10 51/8 61/4
lat raise           :9/12  11/10 13/8 .6
front raise       :15/12 20/10,8,6
fore arms        :17/12 20/10 24/8 25/6
 
 most off fridays was realy hard going adn on a few i couldn,t up but managed most off the reps so i was happy with that .i,m happy with what i,m doing and getting up thw weights .

Good luck mate

 cheers mate . i,ll post up todays work out
 was another good one plus i upped a touch here and there

 it,s been a few days since i,ve had a chance to get onto my computer
so i have three days work outs to update so here u go lads
 
mondays /chest@tri
 
db bench  25/12 33/10 38/8 43/6
decline      68/12 78/10 88/8 98/5 
incline db  22/12 27/10 32/8 ,6
skulls        24/12 28/10 34/8 38/6
dips          40/12 45/10 50/8 ,6
 
wednesday /back@biceps
 
single rows               35/12 40/10 45/8 54/5,5
db pull overs             33/12 38/10 44/8 ,6
bent over bar rows    42/12 52/10 62/8 67/6
ez curls                      35/12 40/10 45/8 50/6
seated supernation curls 15/12 1710 19/8,6
 fridays was a wash out as i was working all day so unfortunately
i missed out my shoulder work out for  week
 
mondays chest@tri
 
db bench    25/12 33/10 38/8 43/6
decline        68/12 78/10 88/8 90/6 100/6  extra set as i felt i could do more
incline bd,s  22/12 27/10 33/8 35/6
skulls          25/12 30/10 35/8 40/6
dips           40/12 45/12 50/12 55/12 managed sets off 12 for these
 
 as u can see there,s a gradule increase in the weights not as much as it would be if i had a training partner but it working mu muscle,s and feeling the burn witch is the aim

   got to more days under my belt a bit off good news for me
my training partner should be back soon so back to a few weeks at heavy stuff weeeheee
now two days work outs to update .
 
 wednesday back@biceps
single rows        36/12 40/10 50/8 55/4
pull overs          35/12 40/10 44/8 46/6
bent over rows 42/12 52/10 68/8 73/6 this is one i realy like now
ez curls             35/12 40/10 45/8 52/4 struggled at this with upping on the back stuff
seated curls      15/12 18/10 20/6/4 a wee jump
 
friday shoulders
shoulder press 38/12 50/10 60/8 63/5
upright rows    33/12 43/10 53/8 63/4
lat raise            11/12 13/10 14/8/5
front raise        15/12 20/10 /8 /6
fore arms          17/12 20/10 22/8/6
 
 two not to bad days . i now feel as if i,m getting some were  gaining a little at a time so kinda happy with it .

i,ve not been abel to get alot off time to update my stuff these days with working on my new workshop so soon as it,s done i,ll be back to norm and looking for u lads input in my work outs . i,m still doing the pyramid sets but as soon as things get back to norm i,m going back to heavy stuff and 5x5 for a few months i,ll also be doing my first even cycle off h-drol . been keeping myself tideing over useing my bro inlaws weights but it,s not the same and not enough off them for a right heavy work out but enough to tide me over for a few weeks .

 well thats me back at my own stuff . as i said i,ve been useing my bro inlaws gym stuff as we don,t have a gym that close to us and now that i,ve just finnished my new workshop all 25ft off it i treated myself to a new bench . this one here http://www.powerhouse-fitness.co.uk/bodymax-cf380-total-smiths-system.php
 not a bad machine attal . don,t get me wrong it ain,t in the same ball park as a propper gym stuff but it,ll do me for now .
well today was my first day useing it and all was going so well till my last two excersise,s and i have gone and done my self a little injery oops
my left lat hruts like hell but i works through the pain to get my work out finnished just hopeing it goes away for weds work out back and biceps
right this is how i got on today with my chest and tri

bench press smiths machine ;62 /10 70/8 100x2/5 104/5 best bench so far
decline                                   ;95/6  99/5 100x2/5 104/4 best decline
incline                                    :80x5x5 this is were my probs started .harder for me with the smith machine
skull crushers ;                      ;35/8 45x2/5 48/5
tricep push downs                 ;20/10 25x3/10

so i,m pretty happy with the out come off today and useing my new machine i think i will benifit from it alot over the comeing months . i,m also in my second week off a cycle off h-drol and eating alot better and drinking about 4ltrs aday so fingers crossed

good luck mate

foal18


good luck mate

 cheers mate i,m just hopeing this lat don,t mess this week up for me

well my lats feeling a little better today still a bit tnder but not as bad and i,m also pretty sure i know how i,ve done it . i think i,ve done it but over loading my skull crushers and letting my elbows piont out as i push out my sets so next week i,ll have to be care full and take it easy with them .. i,ve been on the tube looking at vids to make sure i,m getting it spot on