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BYF1's Journal

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BYF1
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2003/07/16 19:25:58 (permalink)

BYF1's Journal

What a great idea to keep motivated and stay on top of when and what to train!!

I want to get back to my physique of 2 years ago, where I was at my heaviest and most ripped.

Ive slacked off last couple of years, been unemployed for 1 of these years which really stunted my motivation. Im still not in too bad shape as i have lifted weights abit but want to bulk up a bit more and see my stomach muscles again, do things proper!

My current stats

Age= 22

weight= 83kg

height= 6ft 1inch

arms= 12.7 inch [V] (unflexed out straight)

chest= 42 inch (unflexed)

waist= 34 inch

thighs= 24inch

calves= 14inch

(not sure how to measure legs, i measured thighs about 2/3 up from knee and calves at widest point, both unflexed standing up)

Id describe my frame as small but with quite wide shoulders which helps a bit. Ive always had slim arms which is genetic and this is the hardest area to build up for me. My shoulders,traps & back and chest seem to respond the best, but my arms are very hard to thicken up. I think this is due to not deadlifting or squatting before and not enough protein intake. Im now aiming for at least 2500 cals a day and at least 185g protein a day. My physique at the moment is ok (i use to be really skinny as a teenager), with my chest, shoulders and traps most dominant, but i need to pack on some meat on my arms and back.

post edited by BYF1 - 2006/05/11 01:32:03
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    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/16 19:40:55 (permalink)
    My routine

    I train at home on my own with a barbell and dumbell set and a multigym with bench press, pec dec and lat pull down, so my exercise choice is somewhat limited, so no dips.

    day 1

    back and bi's

    deadift 4x6
    bent over row 3x8
    lat pull down 3x8
    barbel curl 3x8
    hammer curl 3x8

    day 2 rest

    day 3

    chest and triceps

    4x8 bench press
    3x10 weighted push ups
    2-3x8 pec dec
    3x8 skullcushers
    3x8 close grip bench

    day 4 rest

    day 5 legs and shoulders

    4x6 or 5x5 squats
    4x6 milatary press
    3x8 dumbell laterals
    3x8 bent over laterals
    may replace dumbell laterals with another pressing movement like dumbell presses. What do you reckon??

    day 6 rest
    day 7 rest (train abs on one of these rest days)


    I plan to stick to this and not miss a session and lifting only 3 days a week i should be able to fit this in.

    I done day 5 today and it went to plan! Im still squatting light weights having only started them a few weeks back and want to get my form right still ive been able to up weight 5 kgs a week so far. I started with 16kg squats then 20kg now im up to 36 kg (weights including weight of the bar) Ive made simalar gains with deadlifts in last few weeks as i only started them a few weeks back too.
    #2
    Big Les
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/16 21:14:07 (permalink)
    good luck dude.
    Put your weights used in with your lifts - easier to follow.

    Big Les
    #3
    dculley
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/16 21:38:19 (permalink)
    I'd add some heavy shrugs on back day and turf the Lat Pulldowns if too many exercises. Maybe another set of Bent Over Rows as they are brilliant for developing your back.

    I'd also include Stiff Leg Deadlifts and Calf Raises on leg day. Again turf some of those lateral exercises if too many.
    #4
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/21 22:03:45 (permalink)
    done chest and triceps today

    bench press 9,9,8,8 of 80kg
    push ups 10,10,10 (on books for extra stretch)
    pec-dec 6,6 35kg

    skullcrushers 25kg 8,8,6
    close grip bench 36kg 8,8,7

    went ok! will try for 8,8,8 next week on my tricep exercises

    skulls again! really hitting the long head especially as i flexed it by locking my arm out after the 3 sets so they really burned, is this a good idea?
    #5
    Big Les
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/21 22:47:30 (permalink)
    BYF - I try not to lock out most exercises but keep the movement going - not always possible on something like heavy squats or deadlifts.
    I dont like locking out as i think it can put a lot of strain on joints and mine are buggered enough as it is.

    big les
    #6
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/22 13:09:24 (permalink)
    good point!

    I don't want acheing joints before im 25!

    when i lock out my arms after skulls, i didn't mean during the exercise itself but after ive finished all 3sets, i straighten my arms out verticle to further stretch/burn the tricep for 10-15seconds.
    #7
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/24 01:19:08 (permalink)
    not a good day today :(

    I planned to do my back and bicep routine today after a rest day yesterday but had a very bad throat develop during the day and felt like crap. So Instead I done some ab work including 3x12 reverse situps 3x25 weighted crunches (4.5kg behind head) and 1x12 weighted crunches (4.5kg behind head with arms nearly out straight behind me for increased resistance) I think I will do this for all sets of weighted crucnches next time with the weight being nearly out straight behind my head to increase resistance.

    diet went pearshape today a bit as well

    9.30 am

    3x weetabix

    10.30am- 2x youghurts

    12.00 pm

    1/2 can tuna , 2 slices granary bread with spread

    3.00 pm

    1/2 can tuna , 2 slices granary bread with spread

    4.30pm

    a youghurt

    7.15pm

    battered cod fillet, oven chips, salad


    11.30 wish i hadn't have ate this now!! ringed donut with icing ,1/2 pizza and a crunchy

    This is not my normal diet, was feeling bad today and didn't lift weights except for some ab work.
    #8
    Big Les
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/24 08:01:52 (permalink)
    Dont sweat a bad day, just follow it up with a normal one.
    If you're ill then things will go by the wayside at first - see what happened when i got a bad tooth - right out the window.

    Get better first, and then pick it up again.

    I wish had eaten pizza!

    big les
    #9
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/24 10:38:02 (permalink)
    still have bad throat today and coughing up muck from my chest! don't feel to bad but have a slight temperature. Have booked appointment with the Doc as im starting new job monday so need to be in top top condition for it as i will be walking at least 6 miles a day as i will be surveying footpaths. I think my calorie intake will need to be increased my 1000 with all that walking (about 30 miles a week)

    I may lift some weights this afternoon but on a cutdown version of back & bis something like

    deadlift 4x6
    bentover row 4x8
    (no lat pull downs today)

    2x8 barbell curl (usaually 3x8)
    2x8 hammer curl (usually 3x8)
    #10
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/24 17:52:04 (permalink)
    completed the above lower volume workout today due to not being well, it went ok.

    deadlift 4x6, 38.2 kg(not been doing these long hence the low weight)
    bent over row 3x8, 31.2 kg

    barbell curl 2x7 26.8 kg
    hammer curl 3x6 9.25 kg dumbells

    I upped the deadlift weight by another 2 kg today, ive been doing this for past 4-5 weeks since i started deadlifting with around 20kg!! on the last set of 6 reps I seemed stronger than on the first set! and completed it quite easily. Next time I will definetly go for at least 40 kg, thats double what i could manage only 4-5 weeks ago :) I just hope these gains continue. I will also up my barbell row next week to 33kg.

    Bit disappointed with my barbell curls today maybe coz im not to well today, could only manage 7 reps and 6 reps at 26.8kg, strictly no cheating.

    Hammer curls went ok, ive been doing them sitting on an upright bench with slight incline so i can't cheat at all, and get a good stretch on the negative.
    #11
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/26 16:42:53 (permalink)
    bad throat and cough devloped in to a flu like thing yesterday! had to visit the DOC for some antibiotics as im starting new job monday and need to be well. Luckily was a rest day yesterday but today im suppose to do legs and shoulders but I won't be training as I need my body to be putting 100% into getting rid of this virus I have rather than building muscle. Instead I will do some ab work later today including 3x12 reverse curls and 3x10 weighted curls with a 4.5kg plate held out at nearly arms length behind my head for extra resistance.

    Can't wait for next week when are be starting my new job, so more routine in my life meaning better more intense training and I can finally afford some whey! :D
    #12
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/07/30 22:05:53 (permalink)
    trained for first time in 6 days today due to starting new job, having no time, and being ill and on antibiotics which im still taking!!

    done a full body blast that f**king killed me!

    3x6 squats 42.6 kg
    3x8 deadlift 42.6 kg
    3x6 bent over barbell row 33.6kg
    6,6,4.5 miltary press 35.8kg
    8,7,6 bench press 80kg
    barbell curl 5,5,4 29kg

    Done some good lifts today with some new PBs even though the workout was done with no quick carbs before hand (usually have a banana or two and some milk 30mins-1hour before)

    just about kept it under an hour too :)
    #13
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/08/01 19:50:41 (permalink)
    got a free digital camera through work today so i will take some pics that I can use for starting pics!! should be up tomorrow if anyone wants to take a look and comment.
    #14
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/08/02 16:41:24 (permalink)
    heres a link to my pics!!

    don't laugh! we all have to start somewhere!

    http://uk.f2.pg.photos.yahoo.com/bc/shearinsuk/lst?.dir=/My+Photos
    #15
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/08/03 11:40:31 (permalink)
    Have got a less busy week this week at work so I will go back to a 3day split again!! I should get my whey order this week too as i cannot get enough protein whist at work and need to make some MRP's as im constantly on the move walking 5 miles a day with my job so calorie intake needs to be high.

    Im planning a workout this afternoon probably going to do chest and triceps so

    4x8 bench press
    3x10 pushups (on books for extra stetch)
    2x8 pec-dec

    triceps

    close grip bench 3x8
    skulls 3x8

    only 1min - 1.30min rests

    attempt to complete workout and stretches wihin 45minutes
    #16
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/08/05 22:54:15 (permalink)
    Im gonna have to switch to a 1 day a week routine at weekends as my new job is very taxing walking 5 miles plus a day with a heavy bag and equipment! I don't have enough energy to work out during the week plus i won't be getting enough calories during the week as I will be burning loads during weekdays.
    #17
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/08/11 16:00:28 (permalink)
    thursday 7th august

    3x12 reverse crunch/situp
    3x15 situps
    3x20 weighted crunch
    #18
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/08/11 16:08:59 (permalink)
    saturday 9th august

    first day of new 2 day split

    6,6,6,8 Deadlift 43.4 kg
    3x6 Bent over row 35.8 kg
    6,6,5 Barbell curl 26.8 kg
    6,6,5 Seated incline Hammer curl 12kg dumbells
    #19
    BYF1
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    RE: BYF1's journal- new pics added 30/8/04 2003/08/11 16:14:59 (permalink)
    workout for tuesday 12th or wednesday 13th!!

    squat 4x6
    Milatary Press 4x6
    Bench press 4x8
    Close grip bench or Skulls or both!

    abs today!
    #20
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