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The road to success...BULK TIME! PICTURES NOW ON PAGE 2 - Apr. 19 2008 13:02:31
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foal18
Posts: 48
Joined: Aug. 2 2007
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hey everyone, i am going to start this journal to keep me on track and keep me motivated, i will be very happy if people can comment on what i am doing and help, me as i am kinda a beginner, i used to go to the gym requarly until i quit and started bingeing a bit on alchol, anyway this is a fresh start, so lets begin! My aims are to get bigger and healthier!
Age-18
Height-5ft 10in
Weight-10st 11lbs
B/F-10%-15%
I am going to start my bulk by posting by diet for the average day
Meal 1- 4 weetabix+semi skimmed milk, with protein shake
Meal 2-Tin of mackeral with two pieces of wholemeal bread
Meal 3-Pasta with chicken breast
Meal 4-Tin of tuna, protein shake
Meal 5-Family meal, this is usually something quite healthy consisting of pasta, potatoes etc, yogurt
Meal 6-Cottage cheese, tin of mackeral
Supplements
Glutamine
L-Arginine
That is my average day diet, tell me what you think of it! thanks
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I started my routine today and i am going to post each day my routine, because i dont really have a solid plan yet, but i would be grateful if people can critique my plan.
Today i did legs
Leg press 120kg 15 reps x 7 sets
standing calf raise 60kg 10 reps x 5 sets
Thigh exstension/curl 40kg 10 reps x 5 sets
Leg curls for hamstrings/rear of thigh 35kg 1r reps x 5 sets
The session went well, my legs really did feel worked out after it, i was quite pleased. Any opinions on this workout for my legs?
thanks for reading
< Message edited by Kuyt18 -- Apr. 23 2008 21:53:39 >
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RE: The road to success - Apr. 19 2008 13:32:02
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jack5r
Posts: 2618
Joined: Jul. 26 2007
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Hi mate, same as me pretty much.
Diet looks ok.
Meal 1 - A few egg whites. Egg whites contain more protein and less fat that the yoke so it's up to you if you want to eat that to.
Meal 4 - Add some carbs here.
Meal 5 - Get your parents to cook chicken, turkey, lean beef or fish with the pasta/potatos.
Your sups look good. Ever thought about creatine?
Whats your routine?
As for your leg session I can't really comment with knowing your goals first. You after size or strength mainly?
_____________________________
JOURNAL
Age - 18
BW - 62kg
Bench - 90kg
Deadlift - 110kgx5
Squat - 100kgx2
quote:
ORIGINAL: pigeonwarrior
But then again I feel like a brute force warrior.
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RE: The road to success - Apr. 19 2008 13:46:23
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foal18
Posts: 48
Joined: Aug. 2 2007
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cheers thank for the extra advice into my diet.
im looking for size mainly, this is my goal! i have a rather skinny frame at the moment and really want to be alot bigger.
I have only tried creatine once before, this is when i used to do bodybuilding, the thing was when i took it i had a quite a breakout of my acne, my face seemed to flare up a bit, i dont know if this was because i was taking it in the form of a drink, where it tasted really really sweet and probably contained heaps of sugar. There are pills which may work better in this way. i have read about creatine and know how much of a benefit it can be if used correctly, i would like to use it, i may try the pill version as it might suit me alot better.
I havent really got much of a plan yet, i will try and build one up gradually. I can attend the gym 7 times a week. I was thinking about splitting my routine into muscle groups, i did this method last time and it seemed to work well, with the recovery times for other muscle groups.
I have heard back/biceps, chest/triceps, thighs/calves, im not to sure where i fit my shoulders etc in? i would probably try and work my abs at least 4 sessions a week. because you work your abs anyway through excercises.
What do you think of this split and as i can attend the gym everyday what do you think i should do for each day?
thanks
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RE: The road to success - Apr. 19 2008 14:05:34
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jack5r
Posts: 2618
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Well if you get some Creatine Mono it's tastless with no added sugar and is fine in water. Thats what I take.
Yep you want to be splting it into seperate muscle groups if your going for size. There are endless ways of doing this but the most popular are generaly, Push/Pull/Legs OR Upper/Lower. Push=chest/shoulders/triceps, pull=back/biceps, legs=legs with slight changes made to suit the individual. For example I used to much prefer training shoulders by themselves as they weren't fresh after chest and so put them on leg day. Shoulders came on alot after doing this.
7 Days a week is too much if your planning on lifting on all of those days. If some days you are doing conditioning and fitness work should be ok though. Remeber though, too much high intensity cardio will hinder your size gains. MAX-OT (search o google and DL the PDF) have some nice 5 day splits.
A very good 4 day split:
Chest/Biceps
Legs
Off Day
Shoulders/triceps
Back
Off day
Off day
Off days - You can do medium intensity cardio, abs, conditioning. I normaly do my abs on leg day and then a heavy core workout on one of my off days.
For size, idealy you should be keeping the reps between 8-12, I can go into a little more detail as to why if you want but it's not really necessary.
_____________________________
JOURNAL
Age - 18
BW - 62kg
Bench - 90kg
Deadlift - 110kgx5
Squat - 100kgx2
quote:
ORIGINAL: pigeonwarrior
But then again I feel like a brute force warrior.
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RE: The road to success - Apr. 20 2008 9:41:29
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foal18
Posts: 48
Joined: Aug. 2 2007
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I have ordered creatine mono, so i'll start using this as soon as it arrives, i have also 48 flapjack bars containing 18gram protein per bar, this will be a nice little snack for after my sessions, and whenever i feel a bit peckish.
Today i am going to train back/biceps, i havent trained these since i have rejoined the gym, im looking foward to it alot. I have been reading some of the routines on Max-OT and for this reason i am going to use there bicep/back routine just for today, see how it goes. So my routine for today will look something like this:
Biceps
Straight Bar Curls
Alternating Dumbell Curls
Cable Curls
Back
Lat PullDowns
Seated Cable Rows
One arm dumbell rows
Thats my routine for today, i have been reading up on Max-OT about using heavier weights and going for about 4-6 reps and 3 sets, im not sure what everyone thinks of this, im going to give it ago.
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RE: The road to success - Apr. 20 2008 12:41:53
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foal18
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Todays routine, i changed it slightly when i got into the gym than from my orignal plan above.
Biceps
Straight Bar Curls- 20kg 8 reps x 3 sets
Alternating Dumbell Curls- 10kg 16 reps, 8 per arm x 3 sets
Cable Curls- 30kg 8 reps x 3 sets
Back
Lat PullDowns 40kg 8 reps x 3 sets
Seated Cable Rows 45kg 8 reps x 3 sets
Standing bar raise(not to sure what its called?) 25kg 8 reps x 3sets
Dual pull machine 45kg 8 reps x 3 sets
I felt the workout went ok.
So far today ive had.
Meal 1- 4 weetabix semi skimmed milk, protein shake
WORKOUT, banana after
Meal 2- bagal with cottage cheese, protein shake
Meal 3- bagel with tin of tuna, natural yogurt, apple
meal 4-large plate of chilli
meal 5-tbc probs mackeral
meal 6-tbc probs cottage cheese
< Message edited by Kuyt18 -- Apr. 20 2008 17:20:33 >
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RE: The road to success - Apr. 20 2008 13:54:22
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jack5r
Posts: 2618
Joined: Jul. 26 2007
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A few things:
- As you have just started out again I'd keep the reps between 8-12 so you are using slightly lighter weights and you can develop good form. Start a new exercise where you can only bang out 5 reps will lead to bad habbits and a possable injury. Get your exercises nice and controlled, look on youtube if you are unsure of form or ask here.
- You should start with Back exercises first as they rely on your biceps. If you train your biceps first they will be fatigued and give you a crap back workout.
(I've got moe to say but my gf just came round, talk in abit mate)
_____________________________
JOURNAL
Age - 18
BW - 62kg
Bench - 90kg
Deadlift - 110kgx5
Squat - 100kgx2
quote:
ORIGINAL: pigeonwarrior
But then again I feel like a brute force warrior.
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RE: The road to success - Apr. 20 2008 14:11:06
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foal18
Posts: 48
Joined: Aug. 2 2007
Status: offline
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cheers for the advice jack, i was wondering in the gym what i should do first, thankyou for clearing this up.
yeah i'll do the 8-12 reps to improve my form too.
I'm still not sure about a workout plan though, i need to get one set so i know exactly what i will be doing each day, what do you think of my leg, back/biceps workouts so far?
thanks
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RE: The road to success - Apr. 20 2008 19:23:47
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foal18
Posts: 48
Joined: Aug. 2 2007
Status: offline
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i'm feeling really hungry at times despite when i look at my diet looks like im eating tonnes?
ive drank about 5 litres of water today too.
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RE: The road to success - Apr. 20 2008 21:23:29
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jack5r
Posts: 2618
Joined: Jul. 26 2007
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Same goes for chest/triceps. Start with chest and finish up with triceps. With legs I would start with squats then more onto other things.
A perfect 3 day split would be:
Monday:
Chest/triceps
Wednesday:
Back/Biceps
Friday:
Legs/shoulders
Or the 4 day split I mentioned above:
Chest/Biceps - Bench press, Incline bench, Dips, BB curls, DB curls
Legs - Squats, Hamstring curls, Lunges/bulgarian squats, calf raises
Off Day
Shoulders/triceps - Shoulder press, side raises, rear raises, Close grip bench press, exstentions/pushdowns
Back - Deadlift (learn proper form for this, it is dangerous when done badly) Chin ups, Rows.
Off day
Off day
Any questions?
_____________________________
JOURNAL
Age - 18
BW - 62kg
Bench - 90kg
Deadlift - 110kgx5
Squat - 100kgx2
quote:
ORIGINAL: pigeonwarrior
But then again I feel like a brute force warrior.
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RE: The road to success - Apr. 20 2008 21:56:15
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foal18
Posts: 48
Joined: Aug. 2 2007
Status: offline
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Cheers jack, im gonna use your base for the 4 day workout.
Monday - Chest/Triceps - Bench press, Incline bench, Dips, Tricep pull down,
Tuesday - Legs - Squats, Hamstring curls, Lunges/bulgarian squats, calf raises
Wednesday - Off Day
Thursday - Shoulders - Shoulder press, side raises, rear raises, Close grip bench press, exstentions/pushdowns
Friday - Back/Biceps - Deadlift (learn proper form for this, it is dangerous when done badly)Rows BB curls, DB curls I think i might include some flys in here?
Saturday - Off day
Sunday - Off day
yeah, i havent tried deadlifts before, i'll get an instructor to help me with those.
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RE: The road to success - Apr. 20 2008 22:21:56
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Keyboard Hero
Posts: 873
Joined: Nov. 18 2007
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welcome to the forum mate
heres the four day split in a little more detail 
this is a very effective routine done by a mod on this forum, Tony Starks
Monday - Chest/Biceps
Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8
Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10
Tuesday - Quads/Hams/Calves
Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8
Stiff Legged Deadlifts: 1x12, 1x10, 3x8
Hamstring Curls: 3x8
Standing Calve Raises: 3x8/12 Dropsets
Wednesday - Rest (Light Cardio/Abs at most)
Thursday - Delts/Triceps
Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10
Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12
Friday - Back/Traps
Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Low Cable Row: 2x8
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 3x8
Satuday & Sunday - Rest
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RE: The road to success - Apr. 21 2008 7:46:07
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foal18
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Joined: Aug. 2 2007
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kk thanks jack and keyboard hero, jack was reading your journal yesterday and i really enjoyed it, your progress and determination is first class, i am looking at journal and your attitude and wanna be just like that!
I am going to train my chest/biceps today using the schedule above
Monday - Chest/Biceps
Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8
Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10
i wanna see how this goes, i will use this schedule for a few weeks or so, just to get me in routine and see how it goes.
Monday Diet
Meal 1 - 4 Weetabix semi skimmed milk, protein shake,
Meal 2 - bagel cottage cheese, banana
Meal 3 - Chicken salad ciabatta
Meal 4 - Tuna baguette, 2 frijj milkshakes lol,
Meal 5 - Chilli with jacket potatoes, 100 grams of honey roasted cashews
Meal 6 -Cheese and tomatoe pasta, protein shake
Meal 7 - Cottage cheese
< Message edited by Kuyt18 -- Apr. 21 2008 22:07:34 >
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RE: The road to success - Apr. 21 2008 16:19:49
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foal18
Posts: 48
Joined: Aug. 2 2007
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feeling bloated today, already ive had 2 frijj milkshakes at lunch, mcdonalds milkshake because didnt want to eat the **** in there!
gonna be training at about 7ish 2nite, im trying to go at a time where hopefully the bench press will be free!
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RE: The road to success - Apr. 21 2008 22:05:41
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foal18
Posts: 48
Joined: Aug. 2 2007
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Changed my routine a bit, i went for chest/triceps as i feel these are best worked together.
Chest
Incline DB Press: 3x8 15kg
Incline DB Flyes: 3x8 10kg
Flat DB Flyes: 3x8 10kg
Flat DB Bench: 3x8 15kg
Chest Press machine 3x8 72kg
Triceps
Tricep pulldown 3x8 30kg
Weighted dips 3x8 35kg (was exhausted at this point)
Tricep machine 3x8 30kg
Thought the workout went ok, i dont attend on going the gym at this time many times again it was soo busy, pissed me off so much cos couldnt get on benches, couldnt get on bench press! disgrace!
went well though.
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RE: The road to success - Apr. 22 2008 6:05:21
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foal18
Posts: 48
Joined: Aug. 2 2007
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Tuesday
Im feeling the effects of the chest tricep workout from last night, my triceps are absoulety killing, especially on my right side, im working my legs today, and going for the morning workout as i hated the evening workout yesterday with it being so busy.
Im out of protein shake, pretty gutted, but im gonna have some carbs before my workout even though its soo early for scoffing this kinda stuff for me lol. Hopefully my flapjacks and creatine will arrive pretty soon with the return of my ipod, which will also help me in workouts!
Tuesday Workout
Tuesday - Quads/Hams/Calves
Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8
Thigh Curls/extension 4x8
Hamstring Curls: 3x8
Standing Calve Raises: 3x8/12 Dropsets
Tuesday Diet
Meal 1 - 4 Weetabix semi skimmed milk, coffee, banana
Meal 2 -bagel cottage cheese
Meal 3 - chicken salad sandwich
Meal 4 - bagel cottage cheese
Meal 6 - chicken thighs, milkshake
Meal 7- subway tuna salad
Meal 8-stewed steak and mashed potatoes, natural yogurt
< Message edited by Kuyt18 -- Apr. 22 2008 20:34:47 >
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RE: The road to success - Apr. 22 2008 19:15:55
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foal18
Posts: 48
Joined: Aug. 2 2007
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i feel so hot today, the weather is scorching.
my session this morning went quite well.
am i eating too much food?
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RE: The road to success - Apr. 22 2008 22:41:57
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foal18
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So my plan so far..
Monday Chest/Triceps
Tuesday Quads/Hams/Calves
Wednesday light cardio
Thursday Back/Biceps
Friday Shoulders/Traps/Delts
Saturday REST
Sunday REST
I think this will be my solid plan now!
< Message edited by Kuyt18 -- Apr. 22 2008 22:42:22 >
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RE: The road to success - Apr. 23 2008 6:21:46
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foal18
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Wednesday
light cardio, this morning, my arms are acheing so much, im kinda looking foward to this one. im gonna sit in the jacuzzi for ages after! my ipod has also arrived back so i have some company in the gym haha!
Wednesday Diet
Meal 1- 4 Weetabix, green tea
Meal 2- 2x bagels
Meal 3- burger king
Meal 4- spag bol
Meal 5- protein shake
Meal 6- spag bol
< Message edited by Kuyt18 -- Apr. 23 2008 22:27:12 >
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RE: The road to success - Apr. 23 2008 13:39:54
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beefycol
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good look with the training ill be watching your progress, got any pics?
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