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Iain's Mass Gain Journal

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iain012345
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2003/12/21 18:08:23 (permalink)

Iain's Mass Gain Journal

Hey guys (and girls) im new to this site and I have been messing around with bodybuiling for about a year. I have just turned 16 and I weigh about 9 stone (8,11) I decided to start a journal mainly to keep myself motivated to ensure that I make progress with my bodyweight and the weights that I lift. I havent really got any exact best lifts apart from that I can deadlift about 100kg for reps and squat 80kg (before I tore my medial ligament, so I cant do any legs at the mo, or until about new years i think the physio said) Anyway here was todays workout. I cant really post my diet today as I wasnt keeping track, but I will post tomoros.

Chest/Triceps

Incline dumbell press = 17.5x8 20x6 20x5
cable crossover = 10x12 15x10 20x6
Dips = +5x8 +5x4 0x8
skullcrushers = 15x10 20x6 20x8
pushdowns = 10x10(warmup) 20x10 25x4
#1

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    Davey21
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    RE: Iain's Mass Gain Journal 2003/12/21 21:53:04 (permalink)
    Hey good luck man, hope you can get back to doing the legs soon. I'm just wondering what he logic behind the rep ranges is, if youre aiming at bulking I myself would go for an eight to twelve rep scheme if doing three sets even if it means lowering the weight, form is also very important and harder to achieve when doing lower reps of a heavier weight. Also again just an opinion but for vhest work Id like to see some flat benching in their, barbell benches or dumbell benches (both flat) are good mass builders. Let us know how you go.
    #2
    iain012345
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    RE: Iain's Mass Gain Journal 2003/12/22 09:30:33 (permalink)
    I'm gonna post my diet throughout the day on this post by editing it every so often:

    9.30 = 2 slices of bread + protein shake (with milk)
    1.00 = chicken brest + baked beans
    5.00 = tin of tuna + 400g of potatoes
    7.00 = 2 slices of bread + pint of milk
    10.30 = milk + muiller rice yogurt

    Todays diet was **** because i was just about to cook my 4 o'clock meal and this women came to our door and intereved me fo about 3/4 of an hour about advertisement. Oh well roll on back dat tomoro (got a new routine courtesy of Ironhead!)
    #3
    Robert
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    RE: Iain's Mass Gain Journal 2003/12/22 18:45:25 (permalink)
    at 9 stone you weigh what? 125lbs? a 100kg deadlift for reps is very very good for someone who has been "messing around with BBBing for about year" and only weighs 125-130lbs. well done mate

    rob
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    iain012345
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    RE: Iain's Mass Gain Journal 2003/12/22 22:21:45 (permalink)
    I'm deadlifting tomorrow so I will post the weights and the reps, also I'm gonna try to do it first in my back workouts from now on.

    Iain
    #5
    iain012345
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    RE: Iain's Mass Gain Journal 2003/12/23 22:00:28 (permalink)
    I have decided to wait untill after christmas until I start my proper routine. I have been looking through the site and I think I will follow Cashman's 4 day beginers workout. Also I will post my measurments and hopefully a pic in a couple of days before I start. Looking foward to it, Iain
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    Davey21
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    RE: Iain's Mass Gain Journal 2003/12/24 14:40:49 (permalink)
    Good luck mate, and that seems a very solid routine.
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    iain012345
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    RE: Iain's Mass Gain Journal 2003/12/27 20:53:32 (permalink)
    Hey guys, I cant wait for tomorrow. I will be posting my diet daily (I decided to carry around a piece of paper each day in my pocket to record my diet) Oh and I just took some pictures of myself (the cam a bit crap but nevermind)

    http://f2.pg.photos.yahoo.com/iain012345

    Iain
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    T-Bone123
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    RE: Iain's Mass Gain Journal 2003/12/28 14:02:00 (permalink)
    Good luck with the training.

    Very lean on the pictures, look good when you put some mass on.
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    iain012345
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    RE: Iain's Mass Gain Journal 2003/12/28 15:01:09 (permalink)
    I have just finished training my shoulders/traps:

    military press = 30x8 30x8 32x8 32x7
    Side raises = 7.5x8 7.5x8 7.5x8
    Upright row = 30x6 25x8 25x8
    barbell shrugs = 40x8 45x8 45x8
    behind the neck barbell shrugs = 45x8 45x4??? 35x8

    Diet:
    10.00 = 2x bread, 2x egg whites, half a protein shake
    12.30 = tuna snadwhiche
    2.30 = post workout shake
    4.00 = chicken breast + baked beans
    6.00 = Gammon steak
    9.00 = Tuna sandwhich
    11.00 = yogurt + pint of milk
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    iain012345
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    RE: Iain's Mass Gain Journal 2003/12/30 09:50:41 (permalink)
    Back/Biceps

    Deadlift = 80x8 90x8 100x8 105x6
    Barbell row = 25x8 30x8 35x8 45x4 (couldnt find the 40k barbell)
    Chinups = 6 5 4 3
    Barbell curls = 25x8 25x7 25x4

    Diet:

    10.00 = 2x bread, protein shake
    12.30 = tuna sandwhich, milk
    3.30 = 50g pasta with leftover tuna, milk
    6.30 = post workout shake
    7.30 = 350g of potatoes, 2 slices of gammon
    10.30 = muiller rice, pint of milk
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    iain012345
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    RE: Iain's Mass Gain Journal 2004/01/01 14:18:19 (permalink)
    I did my first leg workout in about 6/7 weeks yesterday
    I did 4 sets of squats at about 60kg and then 4 sets of leg curls and extensions. It didnt really feel like I was getting a pump until I tried to walk up the stairs out of the gym. Damn!!! I can hardly walk today, I think that next week I will have to mabe do 3 sets of each exercise until my legs are used to being trained again. Iain
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    Davey21
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    RE: Iain's Mass Gain Journal 2004/01/02 13:08:55 (permalink)
    Iain if its mass gain that you are looking for then I dont believe you are taking nearly enough kcal or protein to maximise youre gains, for example in breakfast I would eat the whole eggs not just the whites and take the whole protein shake. My brother is youre age and is making fantastic gains. How tall are you mate? if you have any more natural growth spurts left in you like most guys do at sixteen youre muscles will grow hugely alongside it, but only if youre protein and kcal intake are high enough, and I'd be concerned that yours are not. My knowledge of diet is probably my weakest area of BB'ing knowledge so I'm not going to advice you what to eat, the guys in the diet forum can help you with that, however I know enough to think you need to eat more.
    #13
    iain012345
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    RE: Iain's Mass Gain Journal 2004/01/03 20:40:30 (permalink)
    I am about 5 foot 7, and I will try and increase my diet during the days however I have gone from about 8stone 11 to about 9 stone 2/3 in about a week? I have no idea how I have put on that much. But im not complaining, I dont really ming if I gain a few pounds of fat at the start of my bulking session cause I know it will be easy for me to loose it for the summer
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    catmeatchunks
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    RE: Iain's Mass Gain Journal 2004/01/04 13:24:39 (permalink)
    How come your 1st meal isnt untill 10? imo you would be better off eating breakfast 6-7am then eat every 2 hours untill bed and may be take a protein drink to bed to have during the nite,at your age you could eat what you want high protein high kcal foods dont worry about abit of fat and dont bulk in the winter and cut for the summer if you want to add muscular size you dont want to be on a diet from may till sept go for size and strength,flat bench,deads,squats,good luck.
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    Davey21
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    RE: Iain's Mass Gain Journal 2004/01/04 13:48:32 (permalink)
    Well thats great gains mate, well done.
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