Right here we go, no laughing please!

Thought I would put down what I am up to and hopefully get some advice positive or otherwise from you guys and gals
Basically my objective is to put on muscle, to this end I am on an eat as much as possible diet (will post diet etc in diet section when I have time though I have upped my protein by 50-100grams a day with whey).

I train 3 times a week with TheDA mark2, usually mon, wed, fri at around 5 till 6 - 630ish.
The routine started like this around 6 months ago: (all weights KG)

Height 6'2"
Weight 13.7st
BF19%


Bench Press 5 sets on free weight bar 40, 50, 60, 60, 70 (usually for 10 reps a set)
Inc BP 5 sets free weight bar 40, 50 x 4 sets
(BP excercises were chnaged to dumbells every now and then, but for roughly the same total weight.)
Lat Pull down 5 sets 10 reps, 40, 50, 60, 70
Upright rows 4 sets 10 reps 30, 40, 50, 60
Bicep curl superset with tricep press 4 sets x 10 reps 30, 35, 40, 45
Leg extention 5 sets x 10 reps 40, 50, 60, 70
Leg Curl 5 sets 10 reps 40, 50, 60, 60
Leg Press 5 sets 10 reps 50, 60, 70, 80, 100.

I usually walk for around 2 miles a day every day. Otherwise no cardio, circuit classes got boring.

Now it looks like this:

Height same
Weight 14.5st
BF22%

(Generally 1 or 2 sets are added on a monday session and we try a one rep max on some exercises)
BP 3 sets x 15, 10, max reps(around 8) on 50, 90, 105
IBP 3 sets x 15, 10, 10 reps on 50, 70, 70 (could lift more, but have no rack so it gets a bit dodgy for the spotter)
Lat pull down (wide grip) 4 sets x 15-20reps, 10, 10 (or failure) on 40, 80, 100
Cable extensions (shoulders) 4 sets x 10 reps on (don't laugh) 4.5, 9, 18, 18
Bicep curl 4 sets of 10 reps on 41, 58, 63 (superset with tricep press)
Tricep press 4 sets of 10 reps on 41, 70, 80
Leg extentions 4 sets x 10 reps 50, 60, 70, 100
Leg curls 4 sets x 10 reps 50, 60, 70, 80 (failure on last set)
Then snatch and press 2 sets 10 reps 50kg, 70 kg
2 sets deadlifts 10 reps 100kg. (I use a weights belt for these as I had a hernia years ago trying to lift a car after watching worlds strongest man...I was seven).

That is pretty much it in a nutshell, I used to love squats, but my knees hurt like hell now if I do leg press/ squat type movements even after cycling for 10 mins to warm them up.

Any input is greatly appreciated. I also have some pics I will get round to posting if I can work out how.
Cheers !

Did a gym session today and was knackered, all the reps felt hard, though I did manage a PB of 5 wide grip chins after doing 3 sets of 10 reps of wide grip lat pull downs on 45, 80, 90 kg so not all bad.

Also my next target is a 120kg deadlift by the end of July and a 110kg bench press. Currently doing 105kg for both.

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Going on holiday for two weeks soon, so no gym or weights. I have bought a "five band" rubber band resistance gizmo for some resistance training.

Thought I might just try push ups, chin ups and burpees for the rest, just to tick over. Any other holiday ideas greatly welcome, oh I hate running and it's going to be hot so that is out !

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Hey Rog

Could you post exactly what you do on a monday wednesday friday or do you do all of the above on all 3 days?

Are you training for a specific sport or just to build up?

I would include cardio however after a weight session.

Hi TheDA, I assume you are going for 120kg * 10 on the deadlift? What reps are aiming for on bench at 110? Its good to have targets, makes all the training worthwhile hitting them and moving onto bigger ones, good luck mate.

I have a journal, but don't look at it, it's shy
Test and Methoxy-Trn cut starting 28.07.08

At the momment I can do 10 reps on 105kg deadlift, so I would like to be able to do at least 8 on 120 rather than a one rep max.

As for the bench for some reason if I add 1/2 a kilo it seems a thousand times heavier lol, but I would like to be able to do at least 4 reps on 110 as I can do 8 on 100 at the momment, but I am being beaten with a 1-2 rep (unassisted) max with 105kg at the momment.

Thanks for the input !

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

10 reps is a lot of reps, why not drop to 4 @ 120 and build up each week ?

playing with rep range is good for getting used to heavier weights

as for your hols - bits of band resisted stretching some pressups ,lunges and basic yoga holds will tide you over ,but in my experience it tends to just go out the window ! just have a good time and be ready for war on your return

Woo hoo !

Went down the gym today for a heavy session (for me anyway).

Managed 10 reps for three sets on 100kg flat bench, felt pretty good, Did a usual workout (even managed 5 wide grip chins after a lat set).

Then came crunch time and I decided to go for my 120kg deadlift. So I did a 50 kg set of snatch and press to warm up for 10 reps, then an 80kg set of deadlifts for 10 reps. Straight on to 120kg, which I did perfectly!

My training partner TheDA mark2 decided I was a girl and that was too light, so he pushed me to 130 which I managed and then 140 which was (for me) very heavy though on the third attempt I cracked it for one rep!

I got a great buzz from lifting that, as I have never even got close to that weight before !

Next I think I will try for 4 reps on 140 and try to push my bench up too, I have given myself the next 8 weeks to attempt to get to it so, we'll see.

Oh and Boar thanks for the input appreciate it, dropping the reps seems to help... a lot !

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Hmm had what I can only describe as constant pain on my left side of my abs from crotch to ribs. Also rather oddly when I tense my abs only the right hand side seems to tense the left kind of just stays there.

Did all the cough tests I had to do when I had a hernia before and no funny lumps, so I think it is time for a visit to the GP as something inside has gone ping methinks. Good job I am on holds for a couple of weeks.

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Saw the quack and apparently I have torn muscles in the lower and upper part of my abs on the left hand side (hence the pain).

Bad news is it pretty much hurts when I lift anything. Good job I am on hols for a couple of weeks

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Did the Doc give you an idea of how long it would take to heal? Sounds pretty bad.

I have a journal, but don't look at it, it's shy
Test and Methoxy-Trn cut starting 28.07.08

JamesR,

Yep he said around 12 weeks and I need physio though to strapped for cash for £25 an hour.

I just had three weeks off from training though and the pain is a lot less. I have done two light gym sessions since, though my weights are all down about 30% without any real pain, anywhere near what I was lifting causes me grief, which kinda sucks as I was getting somewhere and had even had a good hack at my diet

Guess it will take time, but seeing as I put on a fair bit of fat on my three weeks off, I might just go for a bit of a cut and reduce my BF if I can...trouble is I like eating lol.

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Well, not looking too bad down the gym, had to dust off the weights belt to try to help with my abs.

Managed 100kg bench for 8 reps with only a few twinges, chin ups feel a bit odd so I am leaving them out for abit, though I managed 80kg on th elat pull downs fo 3 sets of 10 reps with no grief.

Decided to try tabithia (think that is right) training 20 seconds on 10 seconds off for ten seconds fast as I can with good form on biceps triceps..great DOMS, so I am going to try it on legs next see if I can walk the next day

Also going to take up skipping 20 mins twice a week as I am a serious cardio dodger !

Still get odd twitches in my abs though if I sit down for too long.

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Well, the abs have not really got any better, with the left side still not actually "tensing" when flexed. I am wearing a lifting belt a lot of the time in or out of the gym to help with moving about which seems to help a bit.

As for the gym...depressing basically, my mate can still lift the weights I was on and I am basically stuck with Tabithia training, which is not a bad thing, but it is nice to do one rep max's every now and then and lift heavy, especially as I was making good improvements.

One thing I would like to say is a big thanks to "Theiopener" (hope that is right) for telling my mate about tabithia training, as when you do it right it kills...major DOMS !

As for the abs another check up and I have been told not to really do a great deal for 8 weeks, which sucks.

Hopefully the lighter weights and Tabithia training will help target muscle groups a bit better.

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Sorry to hear about your injuries. If you can, try and find the money to get to a sports injury specialist / physio.

I cant stand sitting around waiting to get better, and you can often recover quicker if you do the right things (with advice). There could be things which would help (and hinder) recovery, so its worth getting further advice.

Regards
Lewis

Thanks Fun meter,

Luckily my brother in law is coming over from canada and he has been a sports injury physio for twenty or so years so, I will be able to get some sound advice soon and hopefully get back on track.

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Well things are going along very slowly now, abs still "tweak" on a regular basis (started taking ibuprofen which helps) any twisting excercises are out as it really strains.

A bit gutted to be honest now as I seem to be getting fatter and losing lean muscle gains made earlier in the year.

So, I have decided to knock heavy lifting on the head now and follow a light routine with some cardio (starting next month when I get new tyres for my bike!) with a why bulk when you cannot lift attitude HIT's or tabithia training just does not seem to build muscle on me.

Going to be something like a full body workout 3 times a week with light - medium weights and two to three cardio sessions till my abs glue back together

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Well a few weeks have passed and a bit of help from my physio brother in law and my abs seems to be doing much better. I only get a few tweaks now if the weights are too heavy and stretch my abs, so I am taking it easy on those exercises.

Training is slowly getting heavier which is nice, going back to basic training for a while now I think along the lines of this:
Mon : Chest: 3 set flat BP, 50, 80 100 (reps 10, 10, 10)
Incline BP (no cage or rest hence the light weights) 3 sets 50, 70, 70 (reps 12, 12, 10)
Dumbell FLy (alternate incline) 3 sets 10 reps a set, 15, 25, 30kg
Back: Lat pull down (still hurts my abs) 3 sets 60kg 20 -12 reps
Bent over row: 3 sets reps (10,8,6) 100, 120, 130kg
Barbell Shoulder Press (military press) 3 sets (reps 10, 8, 6) 40, 50, 70kg
Then I vary arm training, usually biceps/ triceps (3 sets heavy as I can)

Wed: Legs: Leg extensions (3 sets, 10, 8, 6 reps) 50, 80, 100kg
Leg curls (3 sets 10, 10, 8reps) 50, 60, 70kg (need to work harder here though)
Leg Press (3 sets 10, 10, 10reps) 50, 70, 80kg (knees creak a lot hence lighter weights)
Calves (3 sets, 10, 10, 10 reps) body weight each leg on a raised platform.
Fri: A mix but pretty close to monday, with variations on some exercises.


Body weight now 14st 9lbs BF@23-24 ..going to buy a rower though and throw a few hours of cardio in to shed some fat. Also going to get a gym for home to add an extra days training in and split the routine up a bit probably not for the next couple of weeks though)

Things are on the up again though which is nice and I feel anyones pain who has been injured...it sucks not being able to train properly!

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Nuts, Still getting bad pains in my abs, so I went to see the Quack again (different one this time), It appears that I don't have any organ damage (good) but have severe muscle tears under my left rib and by my groin (bad). It appears that I should have stopped all weights at the time of the injury and just left it for a month or so to heal.

Basically my "feeling better" was more like me getting used to the pain. I now have to sit out for a month taking ibuprofen 3 times a day and if I am still in pain then go back to the doc's for a hospital referral to see if I need "stitching back together" in a month or so.

Might be a good time for a cut then

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Well long time no post here, but my abs finally seem ok.

Thought I would post a quick update. I now weigh 15st 24%BF which is up from 13.7st and up (badly lol) from 19% BF.

I am still bulking and have changed my programme a bit (thanks to SAFFABOY for the advice).

My bench press is up to 90kg for 8 reps (final set), Squats 115kg for 8 reps (final set) and deadlifts 115 kg for 8 reps. I know I can do more but don't have a spotter and more importantly don't want things to go pop again! I can now also do 7 chin ups which I am quite pleased with lol, I know it is not much, but after not training my back for about three months, it is not that bad.

I have also pretty much swapped chicken for beef which seems to have made a big difference in terms of energy and muscle gain.

I was still aiming to be about 15 1/2 st before a cut of around 10lbs of fat, but think I may try to get 16 st now, so I am a bit undecided.

If anyone has any pics of a 6ft2 guy of around 20(ish) % BF who weighs 16 stone can you post them, that might give me an idea of whether to keep bulking.
Cheers TheDA

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !