hey hey
i have been training for about 3 years now but its only recently that ive really started to get the hang of nutrition, and my training due to family matters
at the moment, my main aim is to put on some needed size due to MMA (being the smallest who train at my club whilst next smallest person has about a stone or more on me. rest are upwards from 90kg so hoping to get to at least 11 - 11 1/2 stone.

my weight and stats for the 5th june 2008 are: 9st 10lb, 5ft 6in and 12-15% bf

As of Monday 11th August, I will be starting new diet and training program desgined by James Collier and Mickey McKay from Healthy Action

i also do 25mins of cardio on my bike down the tracks behing my house 5-6 days a week just to keep up my fitness

05/06/08: 9st 10lbs
16/06/08: 9st 11.8lbs
29/06/08: 9st 12lbs
05/07/08: 9st 12.8lbs
12/07/08: 9st 13.8lbs
20/07/08: 9st 12.8lbs
26/07/08: 9st 13.2lbs going up again
02/08/08: 10st 1.0lbs big jump in a week
09/08/08: 10st 0.6lbs ah well slight drop
10/08/08: 10st 3.4lbs
23/08/08: 10st 2.4lbs
30/08/08: 10st 2.4lbs
06/09/08: 10st 3lbs
14/09/08: 10st 2.2lbs cant seem to get my weight up anymore
28/09/08: 10st 4.8 lbs

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Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

might be a little too much food to begin with

good luck with this mate

 

R3261 cheers for quick look in do you have ideas on if i can change it a round abit (i.e. 100g porridge + whey for breakfast, could i have less oats and have sometihng else aswell etc etc)

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

today was chest and triceps

d/b flat bench press
warmup 17.5kg x 15
27.5kg x 10
27.5kg x 10
27.5kg x 9 (+ 1 drop set (20kg)
27.5kg x 8 (+ 1 drop set (20kg)

high cable cable crosssover superset flat bench d/b flys
4 plates (cross) x 15 + 15kg x 11
5 plates " " x 12 + 15kg x 10
6 plates " " x 10 (+ 2 drops sets) + 15kg x 10
6 plates " " x 10 (+ 2 drops sets) + 15kg x 10

incline d/b press superset incline d/b flys
22.5kg x 10 (press) + 15kg x 10
22.5kg x 10 (press) + 15kg x 10
22.5kg x 9 (press) + 15kg x 9 (+1 drop set 12.5kg)
22.5kg x 8 (press) + 15kg x 9 (+1 drop set 12.5kg)

dips superset low cable cable crossver
as many i can do (dips) + 2 plates x 8
as many i can do (dips) + 2 plates x 8
as many i can do (dips) + 2 plates x 8 (+ 1 drops set)
as many i can do (dips) + 2 plates x 8 (+ 1 drops set)

pushdowns
9 plates x 8-10 x 4

lying tricep extension
9kg x 8-10 x 4 (+2 drop sets on last 2 sets )

close grip bench press
35kg x 8-10 x 4 (+2 drops sets on last 2 sets)

20 mins HIIT

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

today was back + biceps

regular deadlift
warmup 60kg x 15
110kg x 8-10 x 4

lat pulldown superset with cable rope row
warmup 10 plates x 15 (pulldown) + 5 plates x 15
16 plates x 8-10 x 4 (2 drop set on last 2 sets) + 8 plates x 8-10 x 4 (2 drop set on last 2 sets)

barbell row
(30kg + bar weight (20kg)) x 8-10 x 4 (rest/pause on last 2 sets)

t-bar row superset close grip cable row
(40kg + bar weight (20kg)) x 8-10 x 4 (2 drop sets and rest/pause on last 2 sets) (t-bar)
15 plates x 8-10 x 4 (2 drop sets and rest/pause on last 2 sets)

barbell curl
12.5kg + short bar weight(?) x 6-8 x 4 (1 drop set on last 2 sets)

seated d/b curl
10kg x 6-8 x 4 (1 drop set and rest/pause on last 2 sets)

incline d/b curl
10kg x 6-8 x 4 (1 drop set and rest/pause on last 2 sets)

cable curl
5 plates x 6-8 x 4 (2 drop sets on last 2 sets)

20mins cardio

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

Good luck with things.

Although I would say post up your routine to be checked, as it does seem quite volume heavy and maybe not the best suited towards your goals.

Regards
Lewis

hi fun meter

was thinking about changing it around about a bit but i just have so much energy its kind of unbeleivable lol in the gym and out again in about just over a hour (1 1/2hrs) pretty intense workout.

do you think you could recemmend anything?

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

I would do 3 x 8 ( For mass ) OR 5 x 5 ( Wack up the weight ) For Strenghth. As above looks way to much sets and reps. But up to you.

Good luck

My Journal

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Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

legs and shoulders

d/b shoulder press
15kg warmup x 15
20kg x 11
20kg x 11
20kg x 10 + drop set 15kg
20kg x 10 + drop set 15kg

triset
front d/b raise, lat raise, bentover d/b raise
6kg x 8-10 (rest/ pause last 2 sets) 7kg x 8-10(+1 drop set last 2 sets) + 5kg x 8-10 (+rest/ pause last 2 sets) (4 sets)

barbell upright row superset dumbell shrugs
12.5kg (+short bar weight) x 8-10 (+2 drops sets last 2 sets) + 22.5kg x 8-10 (4 sets)

leg extension
warmup 5 plates x 15
10 plates x 10 (+ 2 drop sets last 2 sets) (4 sets)

barbell squat superset lying leg curl. squat not lot cause smith machine hurts me back and not got a squat rack
32.5kg (+short bar weight?) x 20 + 9 plates x 8-10 ( 2 drop sets on last 2 sets) (4 sets)

trap bar deadlift superset walking lunges
85kg (including bar weight) x 8-10 + 17.5kg per d/b x as many steps as possible (4 sets)

10 mins bike + 10 mins cross trainer

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

rest!!! today just gonna take it easy. took dog for a long walk (1 1/2hr) right early this morning, weather pretty S*** this morning but ha ho what ya gonna do, got work later (pizza hut)
also, going to be looking around for ideas on a new training split instead of 6 days a week

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

chest and triceps

dumbell flat bench press gotta increase weight on dumbells whoop whoop
warmup 17.5kg x 15
27.5kg x 11 PB
27.5kg x 10
27.5kg x 10 + 1 drop set
27.5kg x 9 + 1 drop set

cable crossover superset flat bench dumbell fly
5 plates x 8-10 x 4 + 2 drop sets on last 2 sets
15kg dumbell x 8-10 x 4 + 1 drop set on last 2 sets

incline dumbell press superset inlcine dumbell fly gotta increase weight on incline press whoop whoop
22.5kg x 10 x 4
12.5 kg x 10 x 4 + 1 drop set on last 2 sets

dips(leaning forewards start adding weight getting easy
10-12 reps x 4

lying barbell extension superset v-bar pressdown
20kg (+weight of ez bar?) x 8-10 x 4 (when got to failure switched to clsoe grip press on last 2 set)
8 plates x 8-10 x 4 + 1 drop set on last 2 sets and rest/ pause on last 2 sets

overhead dumbell extension (2 handed)
22.5 x 12
25kg x 10 x 3 + 1 drop set on last 2 sets

5mins bike, 5mins cross trainer, 5mins bike, 5mins cross trainer

felt slightly f****d today for about an hour when got out i.e. light headed and dizzy, feel better now had ppwo meal

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

Yea Looks good it just looks lots of sets and reps. Good luck Fella Maybe Trying mixing it up 2 x 5 of some thing like that.

My Journal

cheers for the look in frankenjim i think ill start doing that pyramding the weight up i.e. increase weight decrease reps

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

Yeah they say for bulk the complete amount of reps you do is from like 23 - 27 i believe it is. But yeah other guys have told you about the amount of sets.

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

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

back and biceps

regular deadlift
60kg x 15 warmup
110kg x 11 PB
115kg x 10
115kg x 9
115kg x 8

close grip seated row superset dumbell single arm row
15 plates + 9kg x 8-10 (+2 drop sets on last 2 sets) (4 sets)
20kg x 8-10 (+1 drop set on last 2 sets) (4 sets)

2 arm dumbell row superset wide grip front pulldown
16 plates x 8-10 (+2 drop sets on last 2 sets) (4 sets)
20kg x 8-10 (+1 drop set on last 2 sets) (4 sets)

close grip t-bar row superset back extension
40kg x 8-10 (+2 drop sets on last 2 sets) (4 sets)
16 plates x 8-10 (4 sets)

shoulder width barbell curl
22.5kg x 6-8 (+1 drop set on last 2 sets) (4 sets)

seated dumbell curl
12.5kg x 6-8 (+ 2 drop sets on last 2 sets) (4 sets) PB

cable rope curl superset seated incline curl
6 plates x 6-8 (+ 2 drop sts on last 2 sets) (4 sets)
10kg x 8-10 (+1 drop set on last 2 sets) (4 sets)

20mins crosstrainer

currently looking at following a FRANKY NY second program (http://www.muscletalk.co.uk/m_27107/mpage_1/key_/tm.htm#27107)
workout 1 and 2 on monday and tuesday repeat on thursday and friday

or training routine 3: http://www.animalpak.com/html/article_details.cfm?ID=46§ion=training%0A

or training routine 7: http://www.animalpak.com/html/article_details.cfm?ID=50

but as yet gotta decide, will post on what i decide

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

legs and shoulders

d/b shoulder press
10kg x 20 warmup
22.5kg x 10
22.5kg x 8
20kg x 10 x 2 (+1 drop set on last 2 sets)

giant set
d/b lat raise: 7kg x 8-10 x 4 (+2 drop sets on last 2 sets)
d/b front rasie: 6kg x 8-10 x 4 (+1 drop set on last 2 sets)
d/b bentover raise: 5kg X 8-10 x 4
cable upright row: 8plates x 8-10 x 4 (+2 drop sets on last 2 sets)

d/b shrugs increase weight to 25kg
22.5kg x 10 x 4

leg extension should be able to increase weight next session
5plates x 20 warmup
11 plates x 8-10 x 4 (+2 drop sets on last 2 sets)

back squat superset lying leg curl increase weight next session
35kg (+short barbell weight?) x 20 x 4
9plates x 8-10 x 4 (+2 drop sets on last 2 sets)

trap bar deadlift superset d/b lunges increase d/b lunge weight next session
90kg (including trap bar weight) X 8-10 x 4
17.5kg per d/b x 10 x 4

5mins crosstrainer, 5mins bike, 5mins crosstrainer, 5 mins bike

weights are slowly increasing which is a good sign, weight myself yesterday, put on 1lb which is also good

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

today was chest and triceps. felt really good today because was able to most of the exercises pretty easily with the weight i was handiling, so looks like can increase the weights next session

flat bench d/b press couldnt uase the 30kg today somebody else was using them
17.5kg x 20 warmup
27.5kg x 11
27.5kg x 10
27.5kg x 10 + 1 drop set
27.5kg x 10 + 1 drop set

cable crossover superset flat bench d/b fly trying to get a really a good pump on the crossover today, felt good
5 plates x 10-12 x 4 + 2 drop sets on last 2 sets
15kg dumbell x 8-10 x 4 + 1 drop set on last 2 sets

incline d/b press superset inlcine d/b fly d/b press and fly felt really easy deffo gotta increase weight
22.5kg x 10 x 4 (increase to 25kg)
12.5kg x 10-12 x 4 (+1 drop set on last 2 sets) (increase to 15kg)

dips (leaning foreward) bodyweight + 5kg
8-10 x 4

v-bar pressdown superset lying d/b extension increase of 2 plates on pressdown
10 plates x 8-10 x 4 + 1 drop set on last 2 sets and rest/ pause on last 2 sets
9kg x 8-10 x 4

dips behind back superset single arm rope pressdown dips felt strong so added weight on last 2 set
25kg x 10-12 x 2
30kg x 8-10
35kg x 8-10
2 plates x 8-10 (+1 drop set on last 2 sets)

10mins crosstrainer, 5mins bike, 5mins crosstrainer

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

back and bicep today, deadlift didnt feel to good TBH had another go at 115kg today but didnt seem to be there today

regular deadlifts gotta keep working at it though
6okg x 15 warmup
115kg x 9
115kg x 8
115kg x 7
110kg x 10

unweighted wide grip pull ups rope cable row felt fairly easy today increase the weight
4 sets to failure

shoulder width cable row superset single arm row
15 plates x 8-10 x 4 (+2 drop sets on last 2 sets)
22.5kg x 8-10 x 4 (+2 drop sets on last 2 sets)

triset
barbell row: 40kg x 8-10 x 4
rope cable row:8 plates x 8-10 x 4
straight arm lat pulldown: 7 plates x 8-10 x 4

t-bar row superset wide grip pull down
40kg x 8-10 (+2 drop sets on last 2 sets) (4 sets)
16 plates x 8-10 (+" drop sets on last 2 sets) (4 sets)

short bar barbell curl
22.5kg (t weight) x 6-10 (+rest/pause and 1 drop set on last 2 sets) (4 sets)

incline d/b curl
12.5kg x 6-8 (+rest/pause and 2 drop sets on last 2 sets) (4 sets)

rope cable curl
5 plates x 8-10 (+2 drop sets on last 2 sets) (4 sets)

25mins bike

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

legand shoulders today, felt good today which made me have a good session in the gym got me shoulders press up to 22.5kg for all sets. definantly gotta increase the weight on the back squat (practice clean press think will help getting weight over me head) and trap bar deadlift (just me grip that lets me down) can also increase the weight on bentover over raise which is good

shoulder press
12.5kg x 20 warmup
22.5kg x 10 x 4

giant set
d/b lat raise: 7kg x 8-10 x 4 (+1 drop set on last 2 sets)
d/b front raise: 6kg x 8-10 x 4 (+1drop sets on last 2 sets)
d/b bentover over raise: 5kg x 10 x 4 (+1 drop set on last 2 sets)
cable machine upright row: 8 plates x 8-10 x 4 (+2 drop sets on last 2 sets)
d/b shrugs: 25kg x 8-10 x 4

single leg extension
5 plates x 10 x 2
6 plates x 8-10 x 1 (+2 drops sets)
7 plates x 8-10 x 1 (+2 drop sets)

back squat superset d/b lunges and leg press calve rasies
45kg x 20 x 4
20kg per d/b x 8-10 x 4
8 plates x 15 x 4 (+2 drop sets on last 2 sets)

trap bar deadlift superset lying leg curl
100kg (total weight) x 10 x 4
9 plates x 8-10 x 4 (+2 drop sets on last 2 sets)

5mins bike, 10mins crosstriner, 5 mins bike

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal