OK so i'm really doing this just so i can get some advice or opinions on training and try and keep a log of progress, never had any sort of log before. your comments please!!!

been training for about 2 years, am now 20 weighed about 13.5 stone when i started now i'm at 15st2lbs 96kgs, weighed today, lost about a couple of pound i think the last few weeks with early morning fasted sscv and dropping some carbs out the diet (basically all bread and potatoes, find these too 'stodgy' for me personally if tht makes sense) trying to keep my protein intake up aiming for 300g of protein a day i think which i mostly hit. have no trouble eating clean.

training wise moved up last october to 5 day training mon - fri on the advice of my knowledgable gym owner, so now train each part one day a week 45 min sessions 1 hr max. recently fancied a change so dropped out a load of isolation stuff concentrating on lower rep ranges bigger weights compound style, really enjoying this kinda thing, adding in the odd intensity higher rep isolation now and again

GOALS - this is the bit i'm kinda lost in. so i want to carry on increasing muscle mass and strength but at the same time have become a little paranoid about fat levels, hence fasted sscv & decreased carbs. so what i really want is to continue to gain size and strength whilst slowly gently dropping fat levels... how realistic this goal is remains to be seen!! what do you guys think?

Stats
age - 20
weight - 15st2lbs 96kg
height - 6'1"
bf% - ?? a few percent lower than what it was over xmas, anyone hazard a guess as to my current state???
not assisted

Training

mon - chest
flat bench
incline db press
cable flyes
and the sit down press machine for which i don't know the name, you chuck on free weights and the range of motion brings the two arms together at full extension, find this good for lower pec

tue - back
lat pull down wide
chins
deadlifts
bb bent over rows
db single arm rows/seated row

wed - legs
back squat
45degree leg press (1heavy set)
leg extensions (dropset)
ham curls individual legs
seated calf raise

thurs - shoulders,traps
military/push press
seated db oh press
db shrugs
upright row
some lat/front/rear raise work

fri - arms
standing bb curl
standing screw curls
tricep dips with weigth/ sitting on preacher backwards heavy dumbell behind head press
v bar cable push down
(some cable kickbacks poss)

(my triceps are my best genetic gift!)

abs mon wed and fri a mix over leg lifts, weighted unsupprted crunches, cable crunches

sscv 3-4 times per week fasted in AM, 40 mins


dl 3 rep max 180kg
bench 3 rep max 130kg EDIT - now for 4 reps! EDITTTTT now - 140kgx3
squat 3 rep max 160kg


ok first pic is me at 13.5 stone had begun training but v uninformed about it all diet etc. maybe 2 or 3 years ago





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me 7 months ago about



me now should be a size increase, there is substantial strength increase.. wht can you see?



will upload some more pics, legs back etc. 2moro and maybe some measurements.

ok so current pics






if you were me what would you be looking to do? bulk or cut?

i'm au naturalle btw.

epithin-e cycle log

by the look of those pics i think i hold fat on my back hmmmmmm.. hopefully the 40 mins of sscv i did this morning should start doing it's trick. first time with my new HR monitor and found i have been running at slightly too higher intensity about 150ish bpm when to be in weight mangagment i need to be 60-70% 120-140 bpm, which, most annoyingly is inbetween fast walking/jogging. plus to make things worse my shin splints seem to be making an unwelcome return... fantastic.

anyway shoulders today going training now, will post up what i do when i get back.

i don't intend to make a major habit of posting up every session but i intend to give a rough outline of what i do and any changes i make etc.. i don't follow strict strict routine in the gym i just do what feels right and i what i feel is hitting the muscle i follow my structure and incresase reduce, weight, reps, sets exercises to suit.

epithin-e cycle log

note: i don't intend to state warm up sets just working sets mainly

Shoulders

Military press standing
40kg x10
60kg x8
70kg x3
65kg x4

seated db shoulder press (weight per db)
25kg x10
35kg x8
37.5kg x5

db shrugs (weight per db)
30kg x15
40kg x12
60kg x8

machine shrugs
65kg x10
60kg x12

db lateral raise
15kg x12
12kg x12
10kg x10
cable single arm lateral raises
20kg x6 1 set on each arm

machine reverse flyes (no weights etched on the plates!!)
2 heavy sets x 6

good session today felt strong and energised, need to improve my overhead press weights though, prob one of my weaker areas

epithin-e cycle log

Good luck with it.

You seem from the pics to be in great shape!

Deadlift no straps, no support 200kg.
Bench 85kg
Squat no straps , no support 130kg

Not bad, for a poors man peter crouch

cheers xian!

epithin-e cycle log

Lookin gud in the pics dude, How do you find training everyday. Am thinking of changeing my routine and like the idea of training one body part each day!

 

i find it really good for these reasons.

1. routine becomes habit so training is never a chore, in and out in 45mins max really this is the key so you don't overtrain, just get in, hit it hard, get out and get good nutrition before and after.

2. 5 days works best for compound heavy trainng rather than lots of messing about with isolation stuff, keep the intensity up a little with one or two isolation exercieses but stick mainly to high volume (weight) low rep with plenty of rest in between sets

3. allows you to really concentrate on developing strength with each muscle group.

it is important though i think to structure the split like mine though, i.e. you don't wan't to be training like muscles next to one another e.g. chest and shoulders. avoid overtraining.

have complete rest at the weekend and listen to your body, take notice of any excessive DOMS. though this is inevitable with the amount of load you can apply to each muscle.

any advice mate feel free to ask!

epithin-e cycle log

Hi mate, as i said have been looking for a change in routine. was thinking of switching to a 3 day split but after seeing your routine i really like the look of it, Like you said i think i tend to mess about a bit with 2 many isolation moves and lower weights rather than going all out on one body part and reallt hitting it with a heavier weight. Also like the idea of training every day as its starting to do my head in a bit doing one day in the gym and then resting the other. think training for the full 5days would be good for the motivation as well? Cheers for the reply in my journal BTW

 

sure mate imo and experience, compounds, heavy over load = strength, power and size (motivation and enjoyable routine- you see the weight going up)
take some ideas from my routine, works for me. just listen to your body and don't hurt yourself! how long have you been training now? since christmas?

epithin-e cycle log

Def think your right mate, I just mite nick some of your routine and try and cobble something together following the principals from your routine, cheers bud. Yeah been training since about Dec time.

 

5 day training can be intense so take it easy to begin with, being fairly new to training you could see great results from 3/4 day training. with me it was reaching a plateau so i needed to change.

keep an eye in over next week and i'll post up the sort of reps/sets i do for each day. you see from todays shoulder my rep range was much higher as i find thats what shoulders respond best to (bit of a problem area for me) whereas my chest/back day for example is all v low 4-6 rep stuff.

and you probably won't need to include as many exercises as me tbh some days, it's about putting all your power and strength into the few big moves you do and having plenty of rest inbetween.. i have a habit sometimes of not spending enough rest between sets subsequently limiting my volume - the amount of weight i am able to lift in each set due to fatigue. should be looking at 2 min rests between sets on your big compound moves.

epithin-e cycle log

I know what you mean about the resting inbetween sets, I blasted through my chest and bi's the other week and was knackered half way through which affected my lifts and weights etc, whereas today i took my time doing back and tri's, and rested more than usual inbetween sets and felt alot stronger and also lifted heavier.

Anyway youve given me a lot to think about in terms of the routine, it maybe just what i was looking for so cheers bud, I will keep an eye on your journal with interest.

 

friday AM - 45 mins fasted sscv

friday - Arms

(again not stating all warm up sets, usually just one high rep/low weight set)

standing biceps EZ bar curls (usually use straight barbell but fancied a change)(weight not incl. bar)
8x40kg
6x45kg
5x45kg(fail)
6x40kg

standing alternate bicep screw curls (supinating)
12x25kg (6 per arm)
12x25kg
14x20kg
14x20kg

weighted close grip dips
8x 27.5kg
8x27.5kg
6x27.5kg these wern't to taxing, up to 30kg next time.

seated db behind head press
8x50kg
6x50kg
6x50kg
want to add weight but the next db up is 60kg!! may attempt this next week think i could pump out 4-5

v bar cable push downs
8x40kg
6x45kg
6x45kg

Abs

cable crunches
20x40kg
15x60kg
15x60kg

cable wood chops.
2 sets of 12 each way with
1st set 40kg
2nd set 50kg
these are a new edition and felt great!! can really feel them working all the core espescially the obliques, i recommend them!! here it is if you don't know what it is, i used a rope rather than a D handle though. - wood chop

epithin-e cycle log

Monday - chest

right was in the gym later than ususal today because i'd had a late night and early morning so had to have a nap before training, hence i had to change a few exercises as it was packed. strength was also down slightly

flat bench
12x70
10x100kg
8x120kg
6x130kg - didnt fancy moving up to 140kg need to get there though
4x130kg - fail maybe not having enough break between sets

DB incline press
10x 35kg
8x40kg
6x40kg

DB incline fly (instead of cables couldnt get on here)
10x25kg
8x27.5kg
8x27.5kg

machine press
10x80kg (2plates a side)
6x120kg
8x120kg - 2 negative
8x130kg - 2 negative

Abs
leg lifts
weighted crunches

epithin-e cycle log

Tuesday - Back

in the gym in the morning today! again this changing my normal routine time is ruining my strength. too soon after fasted CV. and only one meal not enough food before training for me.

lat pull down 2 sets to warm before -

Chins - these really need to improve
6
6
6 - v hard try 7,7 , 6 nxt week

lat pull down
8x70kg
6x80kg
6x85kg

close grip cable row - still don't like these, back to single arm db row nxt week
12x70kg
12x80kg
10x90kg
8x90kg

Deadlifts - f*cked strength down a lot on last week maybe these at the start after chins nxt week
8x100kg
6x140kg
4x160kg
3x160kg was not going to attempt 180kg today - bit p!ssed off with this

BB row
8x60kg
8x65kg
8x65kg
6x65kg

all in all average session
have to miss legs tomoro and catch up on saturday as i'm going up to leeds uni tomoro to have a look round.

epithin-e cycle log

DIET

fasted AM sscv 45mins
immeadiatly follwed by whey in water + glutamine

AM 1 - 80g oats raw w/skim milk + sultanas or honey + mixed nuts
30 min later - 2-3 yolks 4-5 whites

AM2 - Chicken or tuna w/fibrous veg or salad

midday - salmon w fibrous veg or/and fruit

Train

PWO - half whey half MRP shake (MRP contains whey, egg and casein + malto + glutamine) + dextrose + creatine

PM1 - 100g Brown basmati rice + 200g steak + fibrous veg

PM2 - chicken or tuna or salmon w fruit

PM3 - mackerel or eggs +cheese (oatcake if needed)

PM4 - 200g quark + PB or nuts and glutamine in water


above is a pefect day don't always get it all in.

+ supps - codliver oil caps, flaxseed oil caps (gonna try change this for linseeds) multivitamin

epithin-e cycle log

Good progress pics. Can see the massive size change. I like your shoulder workout to. I'm also a fan of hitting them pretty hard as they were lacking before hand. Most impressive looking muscle imo. Good pare of shoulders is so important.

Age - 18
Bench - 95kg (at 63kg)
Deadlift - 120 (at 63kg)
Front Squat - 92.5kg (at 62kg)

hey Dude, good liftin, chins are a nightmare, still do my head in now, V-hard to do, Any tips? Good on youre diet over the weekend? Thanks for the post, had a bit of a set back with work so will be starting the routine from MON next week and cont with my current routine for the rest of this week. Am pissed off with this but hey ho. Cant wait for the new routine.

Rio