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No Pain No gain! - Jan. 31 2008 14:30:25
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Absman07
Posts: 213
Joined: Oct. 1 2007
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Welcome to my journal
Time to get serious enough of writing on paper!!
After a few months of messing around here and there at the old gym i was and having a programme that was ok but it was more of a bodge programme my money situation is all goood so i have finnally decided to move gyms to one 10 mins from my house and has every thing i neeed.
I am 18 and been goin up the gym on and off since august last year, Had some goood gains which i am pleased with by sticking to most compound exercises. I was 9 stone 12 when i first started in august.
Current Weight: 10 stone 5
Hopefully have got my Diet and my routine sorted now if not i am welcome to any comments or advice "the day i stop learning is the day i die"
Ill add some pictures up later on 2nite, Ill keep this journal updating as best as i can.
Ignore the username Absman07 ive gone thru a lot of phases(Wanting abs and not wanthing them and decided i will say goodbye to my abs from now on and see you soon  )
My diet:
8:00 AM 100 g Oats with 100ml Semi skimmed milk
2 Large Eggs with toast and 150 g Baked beans
11:00 AM 2 slices of Wholemeal Toast with 30g of Peanut butter
1 Apple
1 Orange
Handful of Salted Peanuts
Shake ( 2 scoops of whey, 70g Low fat yoghurt, 40 g of Ice-cream , 200 ml of Milk)
1:00 PM 150 g of Birdseye Fish Fillets (With 4 table spoons of Hemp Oil added)
A Fresh Salad including Tomatoes
60 g of New baked Potatoes
4:30 PM Pre Workout: 2 slices of Wholemeal Toast with 50 g peanut butter
Handful of Salted Peanuts
Banana
Post workout: 40 g Whey, 60 g of Dextrose in Water
6:30 130 g of Chicken or 100g beef
2 slices of back bacon
100 g of Pasta (With 2 table spoons on Hemp oil)
With about 50 g mixed Vegetables
10:00 my own Shake (2 Scoops of Whey, Strawberry Milkshake Powder, 2 tablespoons of Hemp oil, 50 g Ice cream, 200 ml of milk)
Handful Salted Peanuts
Current Routine:
Chest/Biceps
Incline Bench Press or Dumbell Press 4 sets 6-8 reps
Decline Dumbell Press 4 sets 8-10 reps
Incline Flyers 3 sets 8-10 reps
Barbell Bicep Curl 3 sets 8-10 reps
Hammer Curls 3 sets 8-10 reps (Can be Cut out depending on how biceps feel)
Back/Triceps/Traps
Dead lifts 3 sets 6-8 reps
Bent over Dumbell Rows or Seated row 3 sets 8-10 reps
Wide Grip Chins 4 sets 8-10 Reps
Weighted Dips 3 sets 8-10 reps
Shrugs Barbell or Dumbell 3 sets 8-10 reps
Legs/Shoulders/Abs
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 4sets 6-8 reps
Calf Raises 4 sets 10-12 reps
Barbell or Dumbell Military Press 3 sets 8-10 reps
Barbell Upright Row 3 sets 8-10 reps
Hanging Leg raises 3 set 10-12 reps
I like the 3 days splits personally so i can hit each muscle group hard on each day then have enough rest inbetween.
Now thats the rambling has finished.
Time to start!
Any comments or advice more than welcome
Cheers Drew
< Message edited by Absman07 -- Mar. 5 2008 21:51:32 >
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RE: No Pain No gain! - Jan. 31 2008 21:09:00
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skinny matty
Posts: 801
Joined: Mar. 23 2007
From: England
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wheyyyy go absman! good luck wid the journal m8
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My Journal < piccies added on last few pages
age:19
Deadlift:131kgx6
Squat:107.5kgx8
DB Chest Press:35kgx8
DB Overhead Press:30kgx7
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RE: No Pain No gain! - Jan. 31 2008 22:05:55
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tristram
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imo youre not eating enough to bulk, in the way that i interpret a bulk anyway.
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"Progress journal"
Get in, 4 plate deadlift done for reps!
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RE: No Pain No gain! - Jan. 31 2008 23:30:31
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Absman07
Posts: 213
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quote:
ORIGINAL: skinny matty
wheyyyy go absman! good luck wid the journal m8
Cheers m8y i thought it was bout time i started a journal been hanging around here for quite a bit, hopefuly this journal will defo keep me motivated.
quote:
ORIGINAL: tristram
imo youre not eating enough to bulk, in the way that i interpret a bulk anyway.
How many calories do you think i should be eating then to gain some mass? Im currently 10 stone 6 and im eating about 3000 calories a day, Im tryin to keep my diet as clean as possible but obviosuly at a weekends maybe i might have a cheat day.
Thx for any help
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RE: No Pain No gain! - Jan. 31 2008 23:51:03
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Absman07
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Right time to upload a few pics from which i took earlier on 2nite.
Im not the best of posing need more practice
I think i need overall much more definition but hopefully that will come with time.
My chest looks the most lagging part at the moment i would say.
Be nice 
< Message edited by Absman07 -- Feb. 1 2008 0:01:25 >
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RE: No Pain No gain! - Feb. 1 2008 13:52:09
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skinny matty
Posts: 801
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From: England
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arms lookin good absman... are u a bicep boy? :P
I think i need overall much more definition but hopefully that will come with time.
definition comes with low bodyfat mate and your bulking at the mo, dont be setting ur goals on definition, but just gaining weight for now! worry about that when you gain enough mass to cut mate!
Matty
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My Journal < piccies added on last few pages
age:19
Deadlift:131kgx6
Squat:107.5kgx8
DB Chest Press:35kgx8
DB Overhead Press:30kgx7
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RE: No Pain No gain! - Feb. 1 2008 14:05:08
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tristram
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sure its 3000 calories? as i eat more than that and im on around 3000 too.
personally i keep it simple, about 60-80g carbs a meal, fat at all meals and protein seems to take care of its self.
< Message edited by tristram -- Feb. 1 2008 14:06:11 >
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: No Pain No gain! - Feb. 1 2008 18:35:35
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Absman07
Posts: 213
Joined: Oct. 1 2007
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quote:
ORIGINAL: skinny matty
arms lookin good absman... are u a bicep boy? :P
I think i need overall much more definition but hopefully that will come with time.
definition comes with low bodyfat mate and your bulking at the mo, dont be setting ur goals on definition, but just gaining weight for now! worry about that when you gain enough mass to cut mate!
Matty
Cheers matty, Nar im not a bicep boy i want an all over goood figure with no lagging parts to be honest. Give me A big wide back with good lats any day over biceps.
Yer ok will do hopefully if i keep puttin on the pounds ill be at 12 stone sooner than i expected!
quote:
ORIGINAL: tristram
sure its 3000 calories? as i eat more than that and im on around 3000 too.
personally i keep it simple, about 60-80g carbs a meal, fat at all meals and protein seems to take care of its self.
Yer i think it is m8, i did a calculation of one day and it was just over 3000.
My shake is very filling bout 500 calories i think.
Yer i will apply that then 60-80 carbs aprox to each meal and up the portion sizes a bit too.
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RE: No Pain No gain! - Feb. 1 2008 18:47:16
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Absman07
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Just come back from my new gym and done first session, Back and triceps Heres how it looked :
Back/Triceps/Traps
Deadlifts- This felt a bit strange havent done deadlifts in a while form was a bit shakey on last set but pretty pleased with it.
40 kg- 10 reps
60 kg- 10 reps
65kg - 8 reps
65 kg- 8 reps
DB Single Arm Row
30 kg- 8
30 kg - 8
30 kg- 8
Wide Grip Chins Bodyweight only.
8
7
6
5
Bench Dips- New one started today instead of using dips machine used 2 benches and rested legs up on the 2nd bench really felt my triceps
BW+ 5kg 10
BW +10 8
BW +10 8
DB Shrugs
30 kg- 12
30kg - 10
30 kg -8
Overall wasnt a bad workout and very pleased.
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RE: No Pain No gain! - Feb. 2 2008 14:57:06
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Absman07
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Just come back from a pub lunch with a my cousin and aunty.
Went to a local pub where they were doing all you can eat on the carvery for a tenner!!
i certainly made the most of that due to me currently bulking.
I must of ate about nearly 3 meals on one plate!
My lower back is still quite stiff from yesterday doing those deadlifts, hopefully it is just because i havent done them before in a while and nothing more serious e.g pulled muscle.
Only time will see. I though overall my form was good though.
Going out 2night to have a few beers with a few m8s nothing to heavy, still gotta eat tomz
Probs will end up having my cheat food 2nite either a burger,kebab or chips not too sure what yet.
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RE: No Pain No gain! - Feb. 2 2008 15:00:15
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AdamSimpson
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Good lean base to start from mate.
With bulking theres no figure to follow, just eat big eat clean. if your not gaining eat more clean food. if your gaining to much, add some small cardio or drop cals. its all about listenig to what your body wants to grow.
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quote:
ORIGINAL: swift
bbing dont pay the bills just helps get the gash
quote:
ORIGINAL: Saracen Knight
And another thing, I'm sick to death of seeing burger munching, slack jawed retard kids wearing tracksuits.
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RE: No Pain No gain! - Feb. 2 2008 15:18:21
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Absman07
Posts: 213
Joined: Oct. 1 2007
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quote:
ORIGINAL: AdamSimpson
Good lean base to start from mate.
With bulking theres no figure to follow, just eat big eat clean. if your not gaining eat more clean food. if your gaining to much, add some small cardio or drop cals. its all about listenig to what your body wants to grow.
Cheeers m8y.
Thats what i have been trying to do at the moment eat big and clean as possible. Over the last few weeks since ive sort of sticking to the plan have gained 2lbs which im pleased with considering i wasnt sticking to all of the plan!
Yer ive always agreed with that let your body tell you are u too fat or not.
Just had a quick browse thru your journal m8 some impressive lifts!
Keep at it
< Message edited by Absman07 -- Feb. 2 2008 15:19:17 >
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RE: No Pain No gain! - Feb. 2 2008 15:26:43
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AdamSimpson
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cheers mate, 2 lbs in 2 weeks? id take that anyday.
keep it lean, keep it mean
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quote:
ORIGINAL: swift
bbing dont pay the bills just helps get the gash
quote:
ORIGINAL: Saracen Knight
And another thing, I'm sick to death of seeing burger munching, slack jawed retard kids wearing tracksuits.
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RE: No Pain No gain! - Feb. 3 2008 18:11:55
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Absman07
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quote:
ORIGINAL: Jebiah
Hey mate just dropping in, how you doing?
good on ya for getting some start pics up! will be good to see some improvement pics in a couple of months
Heya m8y yer things are all goood at the moment.
Food was a bit all over the place this weekend due to football and other commitments but whenever i did eat it was nice and big
Yer i thought would be interesting too see how much improvement i can make now im starting to do it serious
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RE: No Pain No gain! - Feb. 4 2008 17:56:50
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Absman07
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Chest/Biceps- Was good workout today used the ez bar for bicep curls and really felt them working.
Chest:
Bench Press
50kg- 8
55kg- 8
60kg- 6
60kg- 6
Incline Flys- Slow strict form for this so i can really feel the muscle working
15kg- 8
15kg- 8
15kg- 8
Incline DB Press
25kg- 8
25kg- 6
25kg- 6
Biceps
Ez Barbell
30kg- 6
30kg- 8
30kg- 8
Pull ups
8
8
8
Food all round today as been goood.
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RE: No Pain No gain! - Feb. 4 2008 20:40:13
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skinny matty
Posts: 801
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From: England
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keep it up mate!
btw id add in some wide dips for chest!! they have worked okay for me!!!
_____________________________
My Journal < piccies added on last few pages
age:19
Deadlift:131kgx6
Squat:107.5kgx8
DB Chest Press:35kgx8
DB Overhead Press:30kgx7
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RE: No Pain No gain! - Feb. 5 2008 20:41:57
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Absman07
Posts: 213
Joined: Oct. 1 2007
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quote:
ORIGINAL: skinny matty
keep it up mate!
btw id add in some wide dips for chest!! they have worked okay for me!!!
CHeers m8y.
Unfortunatly my new gym doesnt have a dipping station at the moment but hopefully we mite be gettin one sooon.
Thats why im doing bench dips at the moment adding weights onto my body feeels goood though doing that for my triceps.
Diet was very goood today as i stayed at home all day had all meals today and just bout to make my strawberry shake and a nice pankcake
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RE: No Pain No gain! - Feb. 5 2008 21:42:26
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solosailor
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Good luck with the bulk mate!
good base there in them pics!
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RE: No Pain No gain! - Feb. 5 2008 22:08:44
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Absman07
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quote:
ORIGINAL: solosailor
Good luck with the bulk mate!
good base there in them pics!
Cheers fella.
Thats weird i was litterally about to comment on your journal i will do that now
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