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Thought i'd start a Journal to track my progress and help with some motivation. The last month or so i've tended to go to the gym and get my routine out of the way, so that i've at least done something. I've had an attitude check and i'm back on track. Focus!!

I've been lifting/working out for about 8 months now and have put on quite a bit of size.

I need to do all my measurements, to make this a decent Journal, but the basics are 6'3. 30w and i fluctuate between 12 stone 10lb and 13 stone. I seem to have reachae da bit of a plateau, and i'm not sure what my body is doing. I'm still putting on size, slowly but surely but my weight doesnt get any greater. My BF is at around 8-11% apparently tho i dont really trust the calculations. Have a bit of fat around my lower abs/hips that i'll get rid of at some point.

I've been using Maximuscle based Workout's, but now that i'm not such a beginner i'm mixing it up more and breaking down my workouts into set targets.

I'm currently doing a modified version of the three day workout which consists of.........

Day 1 - Legs
Squats x 3 - Havent been doing these too long and currently am at max of 60kg on a Smith
Extensions - 50kg
Curls - 45kg
Standing Calf Raises - 200kg
Leg Raises - BW
Deadlift - Again have only been doing these for about 2 months but max at 80kg

I'm pretty happy with my thighs so the weights i use are just to keep them toned and in a good shape, i don't want them that much bigger. Calves are the opposite tho, cant seem to add any size to them.

Day 2 - Back/Tri's and Abs

Lat Pull Down max at 75kg
Pull Ups - BW
Close Grip Pulley Row 75kg
Shrugs - max of 90kg
Tricep Pushdown (and a superset of OH [french press] push's) max of 75kg
Crunches - on a crunch-bench with max of a 20kg weight.

Day 3 - Biceps/Chest/Shoulders

Incline DB Press - only recently started doing these - 18kg (each arm)
Close Grip Bench - 54kg
Behind Neck Shoulder Press (Smith as i struggle to add weight here)
Tricep Dip - Recently started using 12Kg weight
Lateral Rasies - 10kg (each)
Dumpbell Bicep Curls - 22kg (each)
Chin Ups - BW

Typically i do a short light weighted wamr up to ensure good technique and then do three sets of between 6 and 10 reps. Maybe on the first set, if i'm feeling energetic i'll do 12 but this is only as i use about 80% of my max weight then.

The max's used are always for a full set, i've never tested how much i can do for a few reps, as it's not really important, i try to leave that stuff to the gym monkeys that are obsessed with how heavy they can lift in fron of everyone. Technique and the body you build are the reasons i go to the gym.

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

Please feel free to critique anything on this journal, thats what its here for.

To add, i'm cycling Creatine and my intake of Protien is currently at least 180g per day.

Cheers

I'd keep the weight on the squats up bro, big thighs are good, plus it helps out the rest of your body too. If you want 18" arms, SQUAT! Someone famous said that. I think.

How're you eatin'?

"It will take forever, and ever, and ever, and ever, but I'll still win!"
Judas Priest, Beyond The Realms Of Death

I keep it up on the squats, as they help other parts, but the specific leg exercises i keep to a limit.

My eating is good, eat plenty. I try to keep it as clean as possible, plenty of Fruit and Veg, more meat than a cannibal and gallons of water. Biscuits and Cakes aren't a problem for me as i havent got a sweet tooth so don't eat them too much. I generally eat quite healthily as a rule, even before i started lifting/working out.

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

Mec is that a 3 day split over a week or what? TBH Im not sure I like the exercise layout - how many days is that split over with how many rest days in between?

Hey Mike,

Its good to start a journal, it will really keep you motivated and on track. A little critique on the routine:

Do not deadlift and squat on the same day. Move the deadlifts to Back day.

Behind Neck Shoulder Press – I think this exercise has been banned due to the fact that it compressed your spine. I did it for a few months then discovered that fact. Instead you can do Military DB press while sitting down, they are great !

If you want to do a bicep/chest – tricep/back split then you will need to increase the excercises for each of the smaller muscles.

On triceps day add 3x skull crushers.

Ditch the pull down since pull ups are better, you could do weighted ones if bw is easy.

Add 3x preacher curls on the Biceps day.


Ive done that kind of split before but it was more like, tri/back, chest/bi, shoulder/legs. I would do abs twice a week.

Do what works for you, we all have different methods of training but we all have similar ideology about training.

Check out my Journal

http://www.muscletalk.co.uk/12%25_bf_here_I_come_%21%21%21/m_366030/tm.htm

Do not deadlift and squat on the same day. Move the deadlifts to Back day.

You can do stiff-legged deadlifts on legs day though, regular deadlifts on back day, I agree with migs there.

"It will take forever, and ever, and ever, and ever, but I'll still win!"
Judas Priest, Beyond The Realms Of Death

Hi mate just had a quick look at your routine etc.
Firstly concentrate on the big movements. If you get strong in these you KNOW your getting bigger.
I would train Back and bis together and Chest and tris. I see what your aiming at training antagonistic muscle groups like you are, but i feel better size will be seen when training related muscle groups together. EG Back / Bis. Doing deads then wide grip chins and posibly a rowing movement will hammer the back bigtime but it will also hammer the biceps and forearms bigtime, then you can just do some direct bicep work at the end of the session as they have already been heavily stimulated from the back workout.

Also training in the antagonistic way like you outlined may not leave enough time for recovery. EG You train chest bis on monday then back tris on wednesday...your bis are still cooked from mondays session and your expecting them to be on top form for wednesdays back workout.....overtraining springs to mind. I like to give a weeks rest if possible before stimulating that muscle again. We grow at home not in the gym.

Personally if you want a 3 day split i would go for -

Mon - Chest tris 1. Some form of press 3 set of 5 reps
2. Dips 3x5
3. Flyes 3x5
4. Your favourite tricep movement 3x5

Wed - Back Bis 1.Deads 3x5
2.Wide grip pull ups 3x5
3. Your favourite rowing movement 3x5
4. Pull ups 3x5
5. Favourite bicep movement 3x5

Fri - Legs / Shoulders 1. Squats 3x5
2. Something for hams (SLDL Good morning etc) 3 sets of comfortable reps (dont like going heavy on those personally)
3. Calve raise 3x5
4. Military press standing 3x5
5. Clean and press or upright row (whatever you feel is best) 3x5
6. Side laterals to finish ( fronts get hit on chest day and rears on back day)

Throw in abs when you feel they need work.
There you go plenty of stimulus, plenty of rest. Concentrate on getting stronger and you cant go wrong.

ORIGINAL: Brock Flanders

Mec is that a 3 day split over a week or what? TBH Im not sure I like the exercise layout - how many days is that split over with how many rest days in between?

Hey Brock - yeah it is over a 3 day spit - but looks like its about to change! taking King's advice.

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

ORIGINAL: migs

Hey Mike,

Its good to start a journal, it will really keep you motivated and on track. A little critique on the routine:

Do not deadlift and squat on the same day. Move the deadlifts to Back day.

Behind Neck Shoulder Press – I think this exercise has been banned due to the fact that it compressed your spine. I did it for a few months then discovered that fact. Instead you can do Military DB press while sitting down, they are great !

If you want to do a bicep/chest – tricep/back split then you will need to increase the excercises for each of the smaller muscles.

On triceps day add 3x skull crushers.

Ditch the pull down since pull ups are better, you could do weighted ones if bw is easy.

Add 3x preacher curls on the Biceps day.


Ive done that kind of split before but it was more like, tri/back, chest/bi, shoulder/legs. I would do abs twice a week.

Do what works for you, we all have different methods of training but we all have similar ideology about training.

Hey Migs - cheers! I've been dong behind neck press's for a while but struggled to make decent progress, i'll be cutting them out from now on!

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

Cheers King,

I'll be re-jigging my routine to similarly follow the one you've outlined below.

Workout update.

Thursday's workout went well, though i struggled with my pullup's for some reason. I'm not ace at them, i can usually manage to do a set of 8 then a set of 6 then 5. but today i couldn't even do four on my first set. I think i'll be using the assister for those for a couple of week, to get myself up to scratch!

Workout went as follows

Close Grip Pulley Low Row - 12 @ 45 - 10 @ 67.5 and 8 @ 75.
Pullups - 4, 2, 2 - CRAP!!
DB Shrugs - 25k (each) x 12 - 32k x 10 - 36k x 9. Changed it up from BB shrugs - very sore
Shoulder width Lat Pull down - fosued on these as i couldn't do pull-up's! 10 x 60k - 10 x 75k - 6 x 82.5k
Crunches (on crunch bench)- 10k x 14 - 20k x 10 - 15k x 8 then 40 with BW.
Tricep Pushdown - 12 x 45k - 10x 75k - 8 x 80k
OH French press - 10 x 45k - 8 x 50k the back to Triceps Pushdown for 20 x 30k to really feel the burn in my arms!


Left feeling exhilirated, but friday i was very sore, think this regime may overtrain me, so am changing as of Sunday. i'll post my new regime once i've sorted it.

Thanks for listening!

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

Todays Workout

Chinups
12 @ BW
10@ BW
6 @ BW

Tricep Dips
10 @ BW
10@ BW
8 @ BW + 10K

Close Grip Bench
15 @ 20k
12 @ 46k
8 @ 46k

Overhead Shoulder Press
12 @ 8k (each arm)
10@ 14k
8 @ 14k

Incline DB Bench
10@ 14k (each arm)
10 @ 16k
8 @ 18k

Hammer Curls
12 @ 16k (Each)
10 @ 18k
8 @ 18k

Bent Over Lateral Raises
10 @ 8k (Each)
8 @ 10k
7 @ 10K

A very good workout today - our gym is having a refurb, as it was taken over by Virgin and everything was squahsed together, bit of a mare! Eaten very well so far today, 4 meals already, just off out for my treat - a Huge Roast!
And to enjoy the sunshine..............

Todays workout

Squats - Smith

10 @ 30k
10 @ 50k
9 @ 60k

Stiff legged Dead's

12 @ 20k
10 @ 30k
10 @ 40k
Felt i could have done more here but it was the first time i'd tried these so didn't want to go overboard.

Calf Raises

12 @ 140 - i think this machine displays in lb's(!!)
10 @ 200
10 @ 200

I've changed up my routine, thanks to Kinglean.......we'll see how this new regime goes, so far so good, my legs were a bit shaky getting changed.........
I've also decided to focus more on Gaining (as leanly as possible) and i'll cut once i'm big enough.

Starting my Creatine cycle again next week too. and also switching protein's to MRM metabolic whey - see how that pans out too.......

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

Good man.
You should see nice results if the nutrition is nailed.
When you feel stagnated training around 5 reps you can change the rep range to 12 to 15 reps per set if you feel you need a change or your body is taking a beating from the 5 reps failiure method.
It is quite demanding on the joints and connective tissue so listen to your body, any twinges are a warning you need to listen to.
Give it 3 months if you can though just to see how you react to it.

Oh ok, i've started with reps of between 8 and 12. I'll switch it down to 5 and increases the weights then. Cheers again King!

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

First proper train using the new routine with 5 reps per set yesterday. Chest is quite sore today

Workout went as follows:

Incline DB Press : 6 @ 20k, 5 @ 40k, 5 @ 40k

Tricep Dips : 5,5,6 BW - Need to get a dip belt.

Flat DB Flyes : 6 @ 10k, 5 @ 16k, 5 @16k (each arm btw)

Tricep Pushdowns : 5 @60k, 5 @ 75k, 5 @ 75k - Felt i could have done more, but the other cable machine with heavier wieghts were being used, and 75k was the heaviest on this one.

Abs - Did a range to try and get different parts of my abs, rather than my usual weighted sit ups. Tried Knee to Elbow, Oblique sit ups, without letting knees touch the floor and couldn't resist doing some weighted situps.

My diet as i said before is usually quite good, quite clean(ish). Its detailed below (average day).

9am - Yoghurt (150g) and Fruit.
11am - Soup and a doorstep sarnie (half tin of tuna/ 75g chicken etc/Egg)
130pm - Chicken/ham/prawn Salad - usually around 100-200g of Meat - depending on the serving.
1545pm - Doorstep Sarnie (half tin of tuna/ 75g chicken/ etc) andpint of Milk
Train
1900pm - 2 chicken/turkey breasts (in some sort of sauce/accompaniment) with Whole rice/pasta and veg.
2130 - Whey shake with Milk

Please feel free to tell me off if i'm not doing stuff right.

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

Not as focused on my workout today - finding it hard to stick to 5 reps for each set.

Workout went as follows

Pullups - 5, 6, 6 @ BW - Much better this week, didn't struggle at all. Gonna give it a few weeks before i start adding weight.
Deadlift's - 6 @ 50k, 5 @ 80k, 5 @ 90k - making progress with these, but my grip starts to give by this point.
Close Grip Pullety Row - 6 @ 67.5k, 5 @ 75k, 5 @ 82.5 - Made progress again here
Chin ups - 6,5,5 @ BW - Havent been doing these too long, but am finding them good, can be difficult not to swing backward and forward............
DB seated bicep curls - 5 @ 16k each, 5 @ 18k, 6 @ 20k Followed bys superset of Cable Curls(8@60k, 8@ 40k and 12 @ 25k).

Diet hasn't been too good this week, plus all supplies have run out of my Protien, can;t find it anywhere, apparently it's gonna be in stock today (Monday) so i havent supplemented since thursday..........Damned MRM.

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

Fantastic workout last night, really really focused and pushed myself every time. felt very good about myself as i strolled, knackered to the changing rooms. I'm starting to get to know my limits on the knew exercises, which is great, and i'm really enjoying this new routine, got DOMS in legs, shoulders and delts today - which is always a good sign. for me anyway.

Still not got any supplements, so am scoffing untold chicken breasts and eggs in the meantime.

Squats
6 @ 30k
5 @ 90k
6 @ 80k

Stiff legged deadlifts
5 @ 50k
5 @ 70k
5 @ 70k

Calf Raises
6 @ 140Lbs
5 @ 200lbs
5 @ 220 lbs

Seated DB Military Press
6 @ 14k Each Arm
5 @ 18k
5 @ 18k

Clean and Press
6 @ 25k
5 @ 30k
5 @ 30k

Side Lateral Raises
5 @ 6k Each Arm
5 @ 10k
5 @ 10k

As i said, felt great after this workout, and it seems to have kept me quite focused whilst in the gym. Til next time guys and gals. I'll try and get some pics up soon - gotta take some decent ones first!

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

Thursday's workout went as folows:

Incline DB Press - 20k (each) x 5 22k x 5,5
Wide Dips - BW
Ticep Pushdown - 77.5 x 5, 85 x 5,5
Flyes - 6 x 14k (each), 5 x 16k, 5 x 16k

Pretty good workout, diet has been good but am without supps, bloody MRM. Off to H&B to get some temporary powder til mine comes through.

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal

Saturday 30th April.

Got a new Gym buddy today - so my workouts should be a bit more intense, having to push him and i'll have someone to push me too, and help with weights.

Todays workouts went as follows:

Deadlift's - 5x 60k, 5 x 80k, 5 x 80k - these are getting there finally.
Pull ups - BW x 5,5,5 - no trouble today
Close Grip Pulley Row - 75 x 5, 82.5 x 5, 90 x 5 - a new best
Chin ups - BW x 5,5,5
Hammer Curls - 16k(each) x 5, 18k x 5, 20k x 5
Crunches - 10k x 5, 20k x 5,5

Knackered!

Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal