Hi all
My name is Max. Been lurking on MT for the past month. Started training for the first time in my life a month ago, on the 12th of May. Since then, I come to gym 4 times a week.
Stats:
Max, age 20, weight 72KG, height 185cm, current bench: 20KG + bar. I don't have a BF monitor or a tape-measure, but will soon get those and post them here.
Prior to training my physical activity was limited to running and also football, both once a week.

My goals:1. Increase my own weight to 85KG
2. Be able to chin-up (not reverse-chin-up, I am already able to do that) my own weight.
3. Bench 40KG.

Pictures taken today:

http://img411.imageshack.us/my.php?image=img0440xt4.jpg
http://img411.imageshack.us/my.php?image=img0437jc8.jpg

As you can see, my weakest body parts are chest and arms.

Routine:

MONDAY (chest, triceps)
Bench 6x3
Pec fly 6x3
Tricep cable pull 6x3
Glute push 6x3

TUESDAY (back, biceps)
Pullups (assisted) 8x3
Row 8x3
Lat pulldown 10x3
Barbell bicep curl 8x3
Hammer curls 8x3
Calves raises 20x3

Thursday (chest)
Dips (assisted) 10x3
Incline DB bench 6x3
Cable punch 20x3
Calves raises 20x3

Friday (back, shoulders, abs)
Cable reverse pec fly (for posterior deltoids) 10x3
DB shoulder push 10x3
Crunch 30x3
Shoulder shrug 10x3
Lat pulldown 10x3

+

Sunday: steady state leisurely run, 40 minutes



NUTRITION:
9am: wake, have 200g cereal with semi skimmed milk
10.30am: take creatine mono
11am: train, drink 35gm protein shake throughout
1pm: 300g turkey breast + 100g rice + 100g canned sardines
3pm: 200g vegetable soup + banana + slice of bread with a peanut butter spread
6pm: 100g canned sardines + 200g vegetable soup + 35 g protein shake
8pm: 50g quark, tablespoon flax oil
10pm bed

overall I think that adds up to 2500 calories, 180 grams of protein, 20 grams of fat. I'll work out the carbs later and post them here.


I am about to go training, will update later today

Welcome Max,

Firstly, well done for starting a journal.

Any reason why you are not training your Legs? (apart from Calves, twice!).

I think you should have a good look at some of the bulking routines in the Training section to give some better ideas of a basic, structured bulking routine. You seem to have a lot of isolation exercises in there and not many basic compounds.

Had a quick look at the pics - you have a good lean base to work with - a bit early to be talking about your 'weaknesses' IMO.

Good luck

Sam

My Journal:
www.muscletalk.co.uk/m_2299561/mpage_16

i agree.. i'd have a look at beginner routines mate and change it up cos your routine isnt too balanced.. and as mentioned u have no leg training!! a must in a beginner routine.. hell- in any routine really!!
have a look in the nutrition forum too and maybe look at some sample bulking diets..

good luck matey

My Youtube Vids

The MRM Way

Thanks for the feedback, and apologies for not updating. Was on holiday. My training is currently down to 3 times a week because I've started work. My weight has increased from 72KG to 75KG, so some good progress there. Bicep curl up from 8KG to 12KG. Flat bench (including bar weight) is up from 40KG to 60KG. Am able to comfortably flat-grip pull-up and dip my own weight. So goals number #2 and #3 are achieved. So my new goal set is below:

c/f 1) Increase weight to 85KG. Estimated time of completion: one year from now.
2) Be able to pull-up with wide grip and strict form, 20 repetitions. Estimated time of completion: 3 months from now.
3) Be able to flat-bench 80KG (that's including the weight of the bar of 20KG). Estimated time of completion: 3 months from now.

Will put up pics later this week, too.

Other news: ditched whey protein because I found out I am lactose-intolerant. Will start taking creatine mono starting next week though.

peace,
Max

PROGRESS PICS + JOURNAL

Here's the new pics, taken them a few minutes ago:

PIC 1
PIC 2
PIC 3
PIC 4
Not much in the way of any noticeable difference in the mirror or the pics, but the weights in the gym have gone up noticeably and I am heavier too. Another thing I noticed: I am hungry and thirsty most of the time. Let's hope this thing continues.

Other important news:

Got my nutrition-testing results on Friday. Turns out I am both lactose intolerant and also coeliac (i.e. gluten intolerant). I can live with the former but the latter is more serious because it means basically most bread and pasta is now not an option, forever. I did scout the Free-From stalls in all the supermarkets in my area yesterday and got myself boxes and boxes of gluten-free bread, cereal, cookies, pasta as well as lactose-free milk. It was pricey but is surprisingly edible. I am going to stick with training; this is only a minor setback. Besides, I bought some lactose-digesting enzymes which apparently fix the lactose problem completely as long you take the pills with the lactose-containing food.

Seeing that I am lactose intolerant, I think I can drink whey but preferably isolates. I still have my tub of Reflex Instant Whey, but it does have some lactose. Going to try it with the lactase-enzyme pills tomorrow and will let you know how it goes.

Also, had a good work-out today. Added oblique-crunches to my routine, it was worth-it. My abs and obliques are screaming with DOMS while I am writing this.

Hence, right now my routine is pretty much below:

SUNDAY (back, biceps)
Pullups (unassisted, unweighted, wide grip) 8x3
Row 8x3
Lat pulldown (wide, grip) 10x3
Barbell bicep curl 8x3
Concentration curls 8x3
Leg Press 12x3
Abs oblique crunch 30x3

TUESDAY (chest, triceps)
Bench 8x3
Incline bench 8x3
Dips (unassisted, unweighted) 10x3
Chest press resistance machine 10x3
Tricep cable pull 6x3
Leg Press 12x3
Calves raise 20x3

THURSDAY (back, shoulders, biceps)
Cable reverse pec fly (for posterior deltoids) 10x3
BB military press, standing 10x3
Shoulder shrug 10x3
Miscellaneous cable exercises
Hammer curls 12x3

As you can see I now exercise 3 instead of 4 times a week, I am very pressed for time lately. Also, I dropped the cardio-vascular workout for the same reasons. Also, I added more legs and dropped most isolations and replaced them with compounds. Isolations now only make up 7/19 exercises I do.

As always, suggestions, criticisms and comments are welcome.

Good night,
Max

PROGRESS PICS + JOURNAL

heres an update.
Routine is the same as before. Weights are going up but slowly. Some noticeable increase in the size of the biceps. Lactose intolerance is pacified using lactase enzyme pills. DOMS is much less noticeable than before, probably the time to increase weights and resistance levels has come. Bench is still at 60KG (40KG discs + bar). I think I could probably handle 62.5KG or maybe even 65KG, will see how that goes.
Lately I favour own bodyweight exercises besides bench: dips, pullups, pushups, crunches.
Some more progress pics will come in a couple of weeks.

PROGRESS PICS + JOURNAL

If i were you i would simplify the routine a little ,

i used to do

1. legs + calves
2. chest + shoulders + tris
3. back + bis (inc lower back)

big compounds first : squat , bench , deadlift or row , military press all good solid exersises , any extra stuff do afterward - hypers / bi curls / tri push downs etc

but your doin good simply by getting stuck in, keeping going is the main thing !!