Hey,

I was advised to start a journal and thought that theres no harm in getting more advice from you guys.
I recently ran the london marathon so you can imagain how much weight/muslce i lost and now i'm trying to bulk up and get that "mens health front page" body lol. I'll upload pics soon but now you know my goals, I'm aiming to look decent enough this summer and the big gains are for next summer.

Currently i'm doing 4 days a week gym and two days a week cardio (usually basketball)

I've posted my routein up in the beginners section but here it is again...


Day 1 - Chest/Triceps/Abs

Chest - Bench press - 3 x 8 - 50kg
Incline DB press - 3x8 - - 18kg (each) for 1st set then 16kg for the 2nd two
Cable Cross over - 3x8 - 18.5 (each side)

Triceps - Overhead rope extention 3 x 8 - 21.25kg
Tricep dips - 3 x 15 - N/A
Tricep pull downs 3 x 8 - 21.25kg

Abs - Knee raises 5 x 8 (with a 7kg weight between my feet)
Ab Crunch machine - 3 x 10 - 55kg
Crunches - 4 x 40 (with a 20 second break in between each set)
Plank - 3 x 45seconds
Barbell Side bend 3 x 10 (each side) - 18kg



Day 2 - Biceps/Back

With the long bar - 7 x 3 routein (7 from bottom to middle, then 7 middle to top then 7 all the way) - 15kg +bar
Alternate Incline Dumbbell Curl - 3 x 8 (each) 16kg each side
Cable Hammer Curls - 3 x 8 - 21.25 on one machine/35 on another (confusing....)

Back

Seated cable row - 3 x 6-8 - set 1 @ 80, last two at 94kg
Cable pull downs - 5 x 8 - 54kg
Seated row (set machine) 3 x 8 - 35kg

Day 3- hour basketball


Day 4

shoulders (will be legs too) and Abs (same as monday)

DB shoulder press - 2 x 8 - 12kg each
Shoulder shrugs - 3x12 - 25kg each
Upwards row - 3 x 8 - 12.5 each



Day 5 - Same as monday but without abs (every week if i do mondays workout on this day the following week i would start on the nexts days workout and carry on so that week tuesdays exercises will be done twice etc.)

Day 6 - Rest

Day 7 - Cardio (hour basketball)


Wondering why theres no legs?

Went to do squats the other day with weights and the injury i picked up in the side of my knee came back so slowly trying to repair that before i add weights!)


My diets been heathy (can't eat as much as i want due to work, lectures etc but when i eat i make sure its good) and i always have a unflavoured myprotein Whey protein shake after a workout (usually mixed with a robinson juice and water)

What are your stats mate? Best of luck with the journal.

Now with PM's enabled!

o yeah forgot about that lol.


Aged - 19, 6ft, 73kg (160.9lbs)

Chest - 36.5 inches
Biceps/triceps - 13.5 inches
Waist - 30/32 inches


anything else?

Also contenplating adding pull ups to my shoulder routein.

You ran the marathon? Seriously big congratulations mate. That's a massive achievement in my opinion.

Having a baby girl :)

ORIGINAL: firest0rm

You ran the marathon? Seriously big congratulations mate. That's a massive achievement in my opinion.

cheers mate, I try and do something new every year so if for one reason or another i die i know i've done everything in life i wanted to do. Doing a parachute jump and the marathon were two main ones and i've done them now. Now its to bulk up :) (once i get the cable i'll upload my pics)

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

Right i've got some pics here...


The qualities a bit poor as it was on my mobile but here...

[/URL]

and

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hope thats done correctly...

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

Nope, type [ image ] http://www.... [ /image ]

Having a baby girl :)

ORIGINAL: firest0rm

Nope, type [ image ] http://www.... [ /image ]

fingers crossed...

right a bit small buter better than nothing at the moment, let me just make them bigger....

right i don't know why they're so small, when i click on the pic on the main link there alot bigger but yeah not here :S
If you want to see the pics then go too...


http://img297.imageshack.us/img297/1259/changedki0.th.jpg
http://img395.imageshack.us/img395/9305/spa0770jk1.th.jpg

thats small too, i'm confused hmmm i'll keep trying

Here we go hopefuly this uploaded one is better....

[image]local://upfiles/42622/C4400E4A474D4C75B41CBA4081925E9D.jpg[/image]

Attachments are not available: Download requirements not met

- - -

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

I'm getting somewhere now :).


I do have pecks they're not as flat/wierd looking as they look in the picture in my post above i just couldn't get a decent pic of them. There not as big as i'd like though :(

This pic had to be cut down in size too....

[image]local://upfiles/42622/9B68BD8518784019822573E731EC04AF.jpg[/image]

Attachments are not available: Download requirements not met

- - -

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

ORIGINAL: Aks

o yeah forgot about that lol.


Aged - 19, 6ft, 73kg (160.9lbs)

Chest - 36.5 inches
Biceps/triceps - 13.5 inches
Waist - 30/32 inches


anything else?

Also contenplating adding pull ups to my shoulder routein.

good look mate, il watch your progress

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

had a look at yuor routine, imo i dont think your doing enough. how long you say you been training?

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

only like 2 odd weeks so not long. Only since from a week after the marathon so still time to change it etc. I just heard that you could overwork your muscles so didn't wanna take the risk or do anything wrong.

Do you have a good idea please? cheers

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

From when i started working out 2/3 weeks ago i've seen some good progression.

On my chest today -

Bench press - 1 x 8 @ 30, 2 x 8 at 35, 1 x 5 @ 40 (all + bar which is 20 i believe)
Dumbell Press - 2 x 8 @18, 1 x 6 @ 18, (each)
Cable cross over - 2 x 8@16.25 (each side) and 1 x 8 @ 18.75 (each side)

Triceps


Tricep pull downs - 1 x 8 @ 21.25 and 2 x 8 @ 23.75
Tricep dips - 3 x 15 (no weight)
overhead tricep extensions - 3 x 8 @ 21.25.


Changed my ab workout to be more affective as i didn't find the knee raises were that good.

So i did...


Cruches (with the ball) 4 x 40 (with a 20 second break in between)
Plank - 3 x 45seconds
Ab crunch machine 3 x 10 @ 55kg
Ab leg raises with kick - 1 x 50, 1 x 30
Dumbell side bend (same as my first post but just put the wrong type of bell in) 3 x 10 each side but 1st 10 @ 18, then 2nd @ 20 then 3rd @ 22.

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

Well done on running the London Marathon.

Have you posted your diet up in the nutrition forum for some advice, I'd get that sorted as soon as possible.

As for training, I think you'd be better off doing a Full Body or Push/Pull/Legs and keep it simple with main exercises like - Deadlifts, Squats, OH Press, Bench, Row, Chins etc... And drop pretty much all the isolations.
I think people under estimate these routines when they first start out (like I did), but I think they are probably the best way to start off.

Hope this helps, good luck with it.

Regards
Lewis

Cheers,

I'm back in the gym tomorrow after an exam to relief some stress so i'll have a quick review of everything and yeah i'll get my diet up as soon as i've got free time.

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

Did my biceps and back today...


With the long bar - 7 x 3 routein (7 from bottom to middle, then 7 middle to top then 7 all the way) - 15kg +bar
Cable Hammer Curls - 3 x 8 - 21.25 on one machine/35 on another (confusing....)

Back

Seated cable row - 3 x 6-8 - set 1 @ 80, last two at 94kg
Cable pull downs - 5 x 8 - 54kg
Seated row (set machine) 3 x 8 - 45kg


I'm looking for another bicep workout as i don't find i'm doing the DB curls that well, any suggestions please?


Also going to get back onto the legs again on thursday slowly work them back up.


Aks

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

Consider looking at a Full Body, or a Push/Pull/Legs. Deadlifts, Squats, OH Press, Bench, Rows etc... are what build size (with a good diet). Because Im in a ok mood (lol), I'll give a few examples for you.

Full Body

A
Squat
Bench
Row

B
Deadlift
Overhead Press
Chins

Or you can do a few different variations, espcially rep ranges.

Push/Pull/Legs

Pull
Deadlifts
BB Rows
Chins
Curls

Push
Bench
Overhead Press
Dips
CGBP

Legs
Squats
Straight Back SLDL
Leg Press
Calf Raises / Ab work

Hope this helps. I really recommend simple routines when starting out. I started on a 4th day split, and after a few months changed to Push/Pull/Legs, and have seen much better progress since. I wish I started off with that or a Full Body routine.

Regards
Lewis

Cheers,

Well i was kinda going to the gym a bit last week but it was all exams and stuff but now there over i'm hitting the gym again hardcore.


I'll take a look at that workout stuff you sent me though cheers

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

Right,

I haven't posted here for a while but i've still been keeping the gyming up which is a plus and keeping on a healthyish diet too.

Unfortuntly i still haven't had time to see my physio and have been doing some bedroom squats and stuff here and there working on my legs more at home but i'l get around too the physio soon.

I've changed a few exercises and tried to take some advice in, seem good gains and stuff and currently adding and removing exercises. I've found that pullups and stuf have helped me alot. Started drinking my unflavoured Whey protein shake 3 times a day in between meals and the 2nd one after a workout. so one when i wake up, then one after a workout, then one before bed.

This is the update from this week -




Biceps -

Barbell curl - 3 x 8 @ 10kg (each side)

Pullups 3 x 8 completed for the second time fully so adding weight next time

Cable Hammer Curl - 2 x 8 @21.25
1 x 8 @ 23.75


Back

Obviously the pull-ups helped.

Don't know what this exercise is called but start in the position with your backside out and then hold two lightish dumbells in each hand (good for back definition) and do like a revese peck-deck movement - 3 x 15 @10kg (each side)

Close -grip Lat pulldown - 2 x 8 @ 30.5 and 1 x 7 @ 30.5 (each side)

Usually i'm pretty dead by now

Seated row - 3 x 8 at 47 each side or Row/Rear dealt - 3 x 8 @ 45



Abs -


4 x 40 situps with feet on a ball - 20 second break in-between each set with a 5kg weight behind my head for the first 3 sets then a 10kg weight for the last set
3 x 3 - 30-45 second planks - Plank frontwards - then each side continious for 30-45 seconds and then have a minute break and do another set.
Leg raises - Lying down with a 5kg ball in betweel my feet and keeping it slow and controlled -3 x 8

DB Side - 3 x 8 each side @ 32kg



Shoulders -


Shoulder cable press - 3 x 8 @17 (each side)
Upright row - 2 x 8 @ 15, 1 x 8@20

Shrugs - 3 x 8 @ 32 (each side)

Front to side dumbell rasies - 3 x 8 @ 8kg (each side)

Wide arm pull arms - 2 x 8, 1 x 6 (no weight)

Standing Low-Pulley Deltoid Raise - on my ride side - 3 x 8 @ 8.75
Left side - 2 x 8 @ 8.75 then 1 x 6 @ 11.25



Chest


Incline DB press - 3 x 8 @ 20

Bench press - 2 x 8 @ 40 then 1 x 7 @ 25

Cable crossover
1 x 8 @18.75
2x 8 @ 21.25


Triceps

Cable pull down - 4 x 8 @ 18/21/26/28

Tricep dips - 3 x 15

overhead cable extensions - 1 x 8 @ 21.25/23.75/23.75



If people have any exercises too add/remove then please advice.

I can't squat though and with advise could you give advice on the types of sets/reps requied for mass gain with it please.


Thanks

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm

Push/Pull/Legs

Currently looking to change at the moment i think. I've seen good change but as you said i think i'd be able to see more. No harm in giving it ago anyway!

I'm just curious to what type of sets/reps i'm supposed to do if i'm only doing 4 exercises per routien as i'm used to doing quite a few?

Or would anyone recommend just changing my current workout a bit?



thanks

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm