Routine

A
SQUAT
BENCH
ROW
CURL

B
SHOULDER PRESS
DEADLIFT
PARALLEL DIPS
WIDE GRIP PULL DOWNS

4x8
DEADLIFT 5X5
BACKSQUAT 5X5

ABA BAB


Cardio
40 minutes after each weights session
HIIT@ 30 minutes twice a week

Proposed Deadlift Schedule

1. 5s at 140, 150, 160, 170, 160
2. 5s at 135, 145, 155, 165, 155
3. 5s at 145, 155, 165, 175, 165
4. 5s at 140, 150, 160, 170, 160
5. 5s at 150, 160, 170, 180, 170
6. 5s at 145, 155, 165, 175, 165
7. 5s at 155, 165, 175, 185, 175
8. 5s at 150, 160, 170, 180, 170
9. 5s at 160, 170, 180, 190, 180

10. singles at 150, 160, 170, 180

11. 3s at 150, 160, 170, 180

12. singles at 160, 170, 180, 190

13. 3s at 150, 160, 170, 180, 170

14. singles at 170, 190, 190, 200

15. 3s at 160, 170, 180, 190

16. singles at 180, 190, 200, 210

17. 3s at 170, 180, 190, 200

18. singles at 190, 200, 210, 220

Notes for self.

Week 14 weight (1 week into bulk) 12st12lbs
bulk weight + 1 month 13st2ish
Estimated weigh for 15 dec 07 - 13.4-13.6
calf raising video http://www.flexlewis.com/gallery/videos/fitshow30.php


Goals for 1st January

Deadlift 130x6 - Blown to bits 04/12/07
Deadlift 137.5x6 Done
Squat 117.5x1 Done
DB Bench press, 3 sets 8x28



Goals for 2008
Deadlift 170x6 done 172.5x4
Squat 140x5 140x3 done
Bench: a decent weight! done 9x30 on situp bench



Goals for end of 1 year training
Deadlift 200kg/220kg
Be a bit more muscular!


Currently all goal efforts focused on Deadlifting

<message edited by tristram on 09 April 2008 13:00>

good luck mate, sounds like you're progressing already

if your not sure about form on certain excercises just search on google, that what i did

for example, put in "how to do a flat dumbell press" and loads come up, some with vids

my aim is this

here is a lifting update also

Barbell deadlifts 87.5kg
assisted chins 30kg
Bent over barbell row or Pendley row 30kg
Barbell/EZ bar bicep curl 27.5kg. wil be swapping these out for preachers and wrist curls.


Incline dumbbell bench press 20kg
Flat dumbbell bench press 17.5kg
Standing military barbell shoulder press 25kg any tips to progress these? been stuck at 25 since i started
assisted dips 30kg


Barbell squat 60kg
seated leg press 135kg. swapping these for leg extensions
Stiff-legged deadlift 85kg
standing calf raises 70kg any tips for these, they have only progressed 9kg since i started.

keep up the work mate you'll get there in the end

whats your nutrition plan

best way to gain strength is to eat loads...

ORIGINAL: ironaddictryan

whats your nutrition plan

Big Les designed me an eating plan

i think i am gaining strength a lot. for example my deadlift is up 7.5kg in a week, i dont know how that compares to others but to me im quite happy with it.

im sure no one reads this but im updating my lifts anyway, coming to the end of week 7, been on a mild cut since i started.

Dead lift
8 x 92.5
8 x 92.5
8 x 92.5

assisted Chins
8 x 35
8 x 35
8 x 35

bb row
8 x 35
8 x 35
8 x 35

db row
8 x 15
8 x 15
8 x 15

bb curls
8 x 27.5
8 x 27.5
8 x 27.5

concentration curl
8 x 12.5
8 x 12.5
8 x 12.5

incline bench db
8 x 17.5
8 x 17.5
8 x 17.5

flat bench db
8 x 20
8 x 20
8 x 20

shoulder press db
8 x 27.5
8 x 27.5
8 x 27.5

assisted dips
8 x 25
8 x 25
8 x 25

squat
8 x 70
8 x 70
8 x 70

stiff leg dead lift
8 x 90
8 x 90
8 x 90

calf raises (machine)
15 x 88
15 x 88
15 x 88

leg extension (super slow)
8 x 88
8 x 88
8 x 88

last 2 weeks has been incredibly difficult for some reason. some sessions i do really badly but other sessions the weights fly up. i was impressed my flat bench went up as it was stuck for weeks, chest is still sore 2 days later :) ive realised if i wanna get anywhere with increasing calf raises i just gotta force my self to lift more everytime. the lactic acid buildup is extremely painful but its the only way to increase weight. deadlifts are suffering latley due to a pulled upper trap about 2 weeks ago and grip being less than helpful also.

on rows and curls im swapping between db and bb, some days i just hate barbells

Hey fella, Good luck with the journal,

Goood to see a beginners journal, they make the best progress

If i can help ya with anythin, just let me know.

Scotty

BP:107.5
DL:150
SQ:142.5
Scotty's Progress Journal...Pics Page 1.

All Natural.
"Eat Like A Horse, Train Like A Be

thanks for the offer, if i come up against any problems i will let you know.

did legs today and it went flawlesly. got sldl upto 95 with no major grip problems except the last few reps, and my squats went upto 75. its starting to be a psychological battle with deadlifts now. before i start i get anxious about how heavy its gonna be but once i overcame it and got lifting i knocked the sets out perfectly. nearly fell backwards when i was unloading the bar for squats too, kinda scary but you live and learn :)

Good work fella.

Good to see you have a goal as well, Jason Statham has a great look, and achievable too!

Put your stats from todays workout up!

Scotty

BP:107.5
DL:150
SQ:142.5
Scotty's Progress Journal...Pics Page 1.

All Natural.
"Eat Like A Horse, Train Like A Be

todays work out -

SLDL
8 x 95kg
8 x 95kg
8 x 95kg

squats
8 x 75kg
8 x 75kg
8 x 75kg

calf raises (using a machine)
15 x 97kg
15 x 97kg
15 x 97kg

they hurt like ****

leg extensions
8 x 97kg
8 x 97kg
8 x 97kg

i do these as slow as possible.

i noted this week my back didnt get knacked from the sldl, which suprised me as the last 2 weeks its really hurt. not sure what changed but my form is definatley right. knees slightly bent, quite close together, arms next to thighs.

i was wondering if i could have some critique on my legs too, bit hairy i know before you say it :) they both look the same but its hard getting a pic of both together

Attachments are not available: Download requirements not met

- - -

quite the session today, it all started a bit upside down though. someone had knicked the olympic bar so i couldnt start on deadlifts as usual.

Week 8 Pull

concentration curl
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg

assisted chins
8 x 30kg
8 x 30kg
8 x 30kg

db row
8 x 15kg
8 x 20kg
8 x 20kg

shurgs
8 x 40kg
8 x 40kg
8 x 40kg

+ what the trap bar weighs (no idea)


and now the big boasting one


deadlifts 100kg


i was left with euphoric sensations for about 5-10 mins after. i started with 8 reps at 95, it should of been 97.5 but there was no more plates. well the plates came available so i cranked up and then thought IM GONNA DO IT. so i loaded it up 100kg. i lost grip at 6 reps but i expected that, but i managed to go the full 8 reps. it still felt easy and if it wasnt for the grip i think i could of done more.

sorry for boasting, but im rather proud of my self at the minute. i could boast to friends and family but they have no idea what it means to get to 100kg :)

thought id update with 2 months progress

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

Definately some progress going on there!!!

When you post your routine for what you did at the gym, make it simpler to read like in mine or anyone elses so we can see how many sets n reps you've done and what weight, much easier to judge your progress that way.

Well done on the deadlifting.

Scotty

BP:107.5
DL:150
SQ:142.5
Scotty's Progress Journal...Pics Page 1.

All Natural.
"Eat Like A Horse, Train Like A Be

Thanks for your input scotty. i realise now its probably not too easy to read, and i know people sometimes just wanna glance at something and move on. push day tomorrow, i will sort it out from there.


id also like to add the shrugs have given me some awful DOMS today :)

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

Saw all your posts in that nutrition section thread, felt bad so thought I'd come check in haha

How's things mate?

My Constructive Comment - Why are your exercises in that order on the pull workout?

Strength - Power - Hate

Success breeds success

ORIGINAL: cricket_fire

Saw all your posts in that nutrition section thread, felt bad so thought I'd come check in haha

How's things mate?

My Constructive Comment - Why are your exercises in that order on the pull workout?

lol :)

when i read TTs guide for basic hypertrophy that was the order they are listed in so i usually follow them in that order. except the last sessions where i did it back to front.

would you recommend a different order?

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

You have some decent legs, not too s kinny as it goes

Looking forward to seeing your progress on the whole mate. I know calf raises on a machine hurt like hell, try doing 25 reps like i do, the pain in unbelievable!

www.underground-muscle.co.uk

did push today, bit crap to be honest but push is my least favourite and i always suck at it

incline db bench press

8 x 20kg
8 x 20kg
7 x 20kg

flat db bench press

5 x 22.5kg
5 x 20kg
5 x 17.5

seated bb shoulder press

8 x 30kg
7 x 30kg
8 x 30kg

i assume it was 30kg, there was no sticker on but it had an extra disc on compared to 27.5

skull crushers
4 x 10kg
4 x 10kg
4 x 10kg

incredibly difficult! sadly the barbells dont go lower than 10kg so i couldnt even try a lighter weight.

assisted dips (bars spun in close)
8 x 20
8 x 20
8 x 20
after i got to 6 reps each time i had to rest a bit before another go


is there a different tricep isolation i can do except skull crushers? being that difficult it seems pointless just being able to do 4 reps, or am i wrong?

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"