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Rob's journal - The cut has now begun. - Sep. 13 2007 23:10:46
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Rob.S
Posts: 266
Joined: Sep. 13 2007
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Right I'm currently 6"0 and weigh about 190lbs. Just about to enter my 3rd year of uni (budjet tight!) and recovering from a broken elbow sustained in june.
Started back on weights a few weeks back doing full body workouts just to get used to lifing again.
This week I started following this routine:
Mon:
DB flat bench press 4 x 6
DB seated overhead press 4 x 6
Fly machine 4 x 6
Tue: Taekwondo
Wed:
Deadlift 4 x 6
WG chins 4 x 6
DB row 4 x 6
Thur: Taekwondo
Fri:
Squat 4 x 6 (have been using leg press machines so will be first week doing 'proper' squats)
Leg extension machine 4 x 6
Calf raises using leg press machine.
My diet isn't clean as I like my sandwiches and 'other' foods too much. But im trying to take in high quantities of protien and complex carbs.
Typical diet is as follows:
6.30 - 3 x weetabix plus 40g whey
8.30 bacon, egg, mushroom on a large wholemeal muffin
11.30 ham sandwiches on wholemeal bread with 4 slices of ham per sandwich, 2 sandwiches total (swap ham for chiken breast on some days)
4.00 tin of tuna mixed with light mayo on wholemeal sandwiches, 2 sandwiches total.
5.00 train
6.15 40g whey
7.30 200g chicken with chips (i know i know but i love my chips) OR 200g steak and chips OR Jacket potatoe with tin of tuna, sweetcorn and cheese.
9.30 - 10.00 3 x weetabix and 40g whey.
I think I'm relying quite heavilly on the whey but it's a very cheap source of protien with me being a skint student, and its not that filling so it allows me to eat more..
Any querys or criticisms / suggestions are warmly welcomed :D
< Message edited by Rob.S -- Mar. 2 2008 19:23:40 >
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
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RE: Rob's Bulking Journal - Sep. 13 2007 23:13:14
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Rob.S
Posts: 266
Joined: Sep. 13 2007
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Monday 10/09/2007
DB bench press: 4 x 5 75LB per arm
DB OH press: 4 x 5 55LB per arm
Can't for the life of me remember what the flyes where.. i should have written it down but I forgot!
Was a decent session, just gradually building up to strength.
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RE: Rob's Bulking Journal - Sep. 13 2007 23:15:13
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Rob.S
Posts: 266
Joined: Sep. 13 2007
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Wed 12/09/2007
Deadlift 4 x 6 115kg - Felt great to be doing deads again!
WG chins 4 x 6 with 2.5kg plate
DB row 4 x 6 80LB
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
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RE: Rob's Bulking Journal - Sep. 14 2007 17:27:27
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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Fri 14/09/2007
First session on squats.. I'm finding that the bar really hurts the back of my neck! is this normal and will the pain go away as I get more used to them??
Squat
warmup 60kg x 10
70kg x 8
80kg x 6 x 3
Glutes were feeling hammered so I stopped at 3 sets.
Decided to do 45 deg leg press
200kg x 6 x 3
220kg x 6
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
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RE: Rob's Bulking Journal - Sep. 14 2007 17:35:54
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Scotty2Hotty
Posts: 708
Joined: Apr. 5 2006
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Hi fella,
welcome to MT.
how do you find doing shoulders and chest together?
I personally dont reccomend it.
Id move shoulder press with legs and add in some shrugs or lateral raises, then add in incline dumbell press to chest day.
I also see you dont do any extra armwork, is there a reason for this?
diet doesnt look too bad, you dont use any supplements?
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
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RE: Rob's Bulking Journal - Sep. 14 2007 18:00:19
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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Hi, thanks for the warm welcome,
I'm following Frankie's mass building routine.. just trying to stick to compound movements for now with push, pull and leg days... don't seem to have a problem doing shoulders and chest together to be honest!
I was under the impression that less = more?? as I've been worn out after each session today and im frightend of overtraining!
So you think i should add more to this routine if i'm looking to bulk?
I do take supplements, I take 1 tsp of creatine monohydrate and 1tsp of glutamine. I also take a vitamin / mineral capsule.
My main problem is i don't like any veg or fruit! although I like fresh orange juice! hopefully the vitamain supp helps with this!
Rob
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
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RE: Rob's Bulking Journal - Sep. 14 2007 18:19:34
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Scotty2Hotty
Posts: 708
Joined: Apr. 5 2006
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Mmmm not really,your gonna have to chow down I'm afraid to mass up effectively or else 6 months down the line you might be hitting a brick wall.
Its mainly that your shoulder get hit quite alot during pressing and would be worn out by time to work them directly.
Less can indeed be more, but not working arms at all is a different story.
If the intensity is right then yes less is more can rule the day, if your a beginner and finding your feet i would get everything nailed and understand intensity and what "less" actually means.
_____________________________
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
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RE: Rob's Bulking Journal - Sep. 14 2007 18:29:28
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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Ok,
How does this routine sound.. Not sure whether shrugs should be on mon or fri and what would be better out of dips and flyes?
Mon:
Flat DB bench 4 x 6
Incline DB bench 4 x 6
Dips OR flyes 4 x 6
Shrugs 4 x 6
Wed:
Deadlifts 4 x 6
WG chins 4 x 6
Rows 4 x 6
BB curls 4 x 6
Fri:
Squat 4 x 6
45 deg leg press: 4 x 6
leg extension machine 4 x 6
Shoulder press 4 x 6
Rob
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
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|
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RE: Rob's Bulking Journal - Sep. 17 2007 13:38:32
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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Mon 17/09/07
______________
Flat DB bench press 1 x 6 32.5kg 3 x 6 35kg
Incline DB bench press 1 x 6 30kg - struggled on last weight so went down: 3 x 6 27.5kg
Fly machine 4 x 6 90kg
Dip machine 1 x 6 112kg 3 x 6 119kg - These felt good my triceps were wasted after these 
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Sep. 19 2007 13:32:29
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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Good session today, Deadlifts feeling great
4 x 6 120kg - struggled with the last rep on the fourth set. 125k next week
4 x 6 bodyweight wide grip chins
4 x 6 35kg dumbell row
4 x 6 30kg barbell curl - my wrist was hurting on 40kg due to breaking my arm in june. Gonna go light on these for now.
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Sep. 19 2007 14:50:00
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tristram
Posts: 2683
Joined: Aug. 1 2007
Status: online
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hey man if the squat hurts your kneck, the bar maybe too high up your back. you should be able to feel your spine sticking out at the top of your back, bar should be below that i believe. thats how i play it anyway.
for shrugs i was advised to put them on back and bi day 
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RE: Rob's Bulking Journal - Sep. 19 2007 15:22:28
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DEAD_WEIGHT
Posts: 7512
Joined: Jun. 18 2006
From: Surrey
Status: offline
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quote:
ORIGINAL: Rob.S
Ok,
How does this routine sound.. Not sure whether shrugs should be on mon or fri and what would be better out of dips and flyes?
Mon:
Flat DB bench 4 x 6
Incline DB bench 4 x 6
Dips OR flyes 4 x 6
Shrugs 4 x 6
Wed:
Deadlifts 4 x 6
WG chins 4 x 6
Rows 4 x 6
BB curls 4 x 6
Fri:
Squat 4 x 6
45 deg leg press: 4 x 6
leg extension machine 4 x 6
Shoulder press 4 x 6
Rob
TBH mate when starting out it takes a while to see how you body reacts to certain things e.g. higher reps, lower reps, over training etc etc
I find my traps get hit when training shoulders and plus they grow well from over training so i add them on back day too. This all comes with time.
I train shoulders after training chest and i see it as an advantage. Train your shoulders on Monday, legs on Wednesday and back on Friday doing it this way then gives your shouders a good 3 days of recovery before training back when your shoulders will be used again slightly and with all this reducing the risk of over training your shoulders thus injuries
Everyone is different though but for me it is a good idea
All the best
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RE: Rob's Bulking Journal - Sep. 21 2007 16:06:01
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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I can't really train my legs on the wednesday because I have taekwondo on the thursday and i'd strugglw with that if my legs are nuked!! thanks all the same though
Fri 21/09/07
LEGS / Shoulders
Good session today, I moved the bar further down onto my back and i doesnt hurt nearly as much
Squat 1 x 10 60kg warmup 4 x 6 85kg
Quad exension machine 1 x 119kg 1 x 126.5kg 2 x 134kg. Might have to substitute this for another exercise because the weights dont go any heavier on this.. any ideas guys??
Seated DB overhead press 2 x 6 25kg, 1 x 5 25kg, 1 x 6 25kg Didn't manage all my reps on the third set for some reason. hopefully I'll make all the sets next week
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
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|
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RE: Rob's Bulking Journal - Sep. 21 2007 16:40:01
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anabolicjay
Posts: 3841
Joined: Aug. 1 2007
From: Norf London innit
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quote:
ORIGINAL: Rob.S
Quad exension machine 1 x 119kg 1 x 126.5kg 2 x 134kg. Might have to substitute this for another exercise because the weights dont go any heavier on this.. any ideas guys??
Welcome to mt
easy solution is to drop the weight and train each leg seperately, that way you can also do some forced/negative reps...
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BodybuildingWarehouse Sponsored Athlete
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RE: Rob's Bulking Journal - Sep. 21 2007 16:45:37
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DEAD_WEIGHT
Posts: 7512
Joined: Jun. 18 2006
From: Surrey
Status: offline
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Leg extensions are a brilliant finisher mate and they will give you good detail in the quads
If i was you i would drop the weight and up the reps
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RE: Rob's Bulking Journal - Sep. 23 2007 19:32:38
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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thanks for the info.. I'll increase the reps to 10. and once that gets too easy then ill start with 1 leg.
Sun 23/09/07 - 1 day early because i'm tied up on monday.
DB Bench Press 22.5kg warmup x 10 35kg 4 x 6 - 37.5kg next week
Incline DB Bench ress 30kg 4 x 6 - only just managed the last rep.
flye machine 1 x 6 77kg 3 x 6 82kg.
Dip machine 1 x 6 112kg 3 x 6 119kg
< Message edited by Rob.S -- Oct. 26 2007 22:22:14 >
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
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RE: Rob's Bulking Journal - Sep. 26 2007 18:32:52
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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Wed 26/09/07
Deadlifts 1 x 8 80kg warmup 4 x 6 125kg. PB Was struggling with grip big time using double reverse grip so i flipped my left hand over for the final set and it made it so much easier
WG chins +2.5kg 4 x 6. fairly easy I'll try 5kg next week
DB rows 4 x 6 35kg. 37.5kg next week
BB curls 4 x 6 35kg. 37.5kg next week.
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Sep. 28 2007 18:49:02
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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Fri 28/09/07
Squats: 1 x 8 60kg warmup 3 x 6 90kg 1 x 6 95kg. Upped the weight on the last set as I wasn't finding these quite challanging enough! 100kg soon
Seated quad extensions 2 x 10 119kg. 1 x 8 119kg
Seated oh dumbell press 1 x 6 27.5kg 3 x 5 27.5kg
shrugs 2 x 8 100kg 1 x 8 110kg
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Oct. 1 2007 15:39:02
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Rob.S
Posts: 266
Joined: Sep. 13 2007
Status: offline
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Good session today, increased my flat DB bench
Flat DB bench: 1 x 8 25k, 2 x 6 37.5k, 1 x 5 37.5k, 1 x 6 35k - gonna aim for 4 x 6 on 37.5k next week. BTW should I be going below parallel on these lifts? as im going down untill the dumbell is shoulder level.
Incline DB bench: 4 x 6 30kg. stuggled on last rep. I'll try the 32.5's next week
pec dec: 3 x 6 87kg 1 x 5 92kg
seated dips: 3 x 6 112kg 1 x 6 119kg - forgot what weight I was on with this so lifts are down 
_____________________________
Natural progression
PBs
Deadlift 6 x 172.5kg, 1 x 205kg
Squat 6 x 145kg
Bench: 6 x 87.5kg, 1 x 100kg
DB OH press: 7 x 32.5kg
My progress journal
| |
|
|
RE: Rob's Bulking Journal - Oct. 1 2007 18:13:14
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anabolicjay
Posts: 3841
Joined: Aug. 1 2007
From: Norf London innit
Status: offline
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quote:
ORIGINAL: Rob.S
4 x 6 30kg barbell curl - my wrist was hurting on 40kg due to breaking my arm in june. Gonna go light on these for now.
you could try using an ez-bar they are supposed to be easier on the wrist...
_____________________________
BodybuildingWarehouse Sponsored Athlete
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