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Necropsy's Journal

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necropsy
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2003/05/03 14:11:40 (permalink)

Necropsy's Journal

Yo, Everyone is trying to get ripped for summer and i am no different.
My plan is this
For the last 2 weeks i have been on a bulking diet and plan to do so for another 5 weeks, after this i flan to cut for a further 3 weeks before i hit the sunny shores of cyprus on the 27th june...

Anyway this is how my split looks

Monday - Rest
Tuesday - Chest/Tricep/Abs
Wednesday - Rest
Thursday - Back/Bicep
Friday - Rest
Saturday - Legs/Shoulders/Abs

I will go into details about my routine as i go, today is sat and im hitting the gym for later on.

My diet is varied and is approximately as follows my workout takes place between 4-6pm diet remains the same more or less on rest days also



10am Bowl of Cornflakes/Milk/2 boiled eggs

12pm A sandwich of some sort, salad, no mayo, at least 25g protein

3pm Large Jacket potato with meat filling

6pm Weight gain shake (900cals,53g protein)

9pm A meat and a carb.
Meat: Chicken, fish, steak : 55-60grams protein
Carb: Pasta with jar sauce, rice with tinned tomatoes,
potato with yoghurt, cottage cheese and olive oil.

Often for dinner i have a stir fry with noodles chicken and
vegetables. I like to mix it up. If i forget to buy meat im
stocked up on tuna so that will have to do... UGH

12am Weight gain shake (either 600cals 38g protein or 900 cals 53g
protein, depending on my calorie/protein intake during the day
has been)


On average I try to get 3500 cals a day and 200g of protein, i try and get my cals from carbs rather than fat and keep my daily fat intake at approx 105-120g (i think)



My stats are

Age: 20
Height(imperial): 6"4
Height(metric): 194-195cm
Weight: 84kgs (186 lbs?)

Target weight: 95kgs (this is just a general target weight, i
realise i cant put this on in 5 weeks)


As i mentioned before my training details will go up as i do the workouts, let me know what you think!!






#1

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    dirtyvest
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    RE: Necropsy's Journal 2003/05/03 14:18:07 (permalink)
    Pretty good stuff bro.

    One amendment I would make is immediately after training get a plain whey and water shake in you, then about 7 get a proper meal, then from 9 etc as you already laid out. I'd also like to see a bit more protein fro breakfast, but then I'm a 'dozen eggs for brekky' man [:P]

    Good lucK on your target and I look forward to you posts.

    Dirty
    #2
    necropsy
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    RE: Necropsy's Journal 2003/05/03 14:26:05 (permalink)
    Thanks for the reply dirty.

    About the breakfast thing, im aware of the lack of protein, just, im really starting to HATE eggs! HAHA, I do need to purchase some whey though. Often I find at the end of the day id like to top up my protein without pumping my body with a few hundred cals.

    Ill keep everyone posted for sure, and if im not too embarressed ill shove a photo up too..
    #3
    necropsy
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    RE: Necropsy's Journal 2003/05/06 14:06:41 (permalink)
    WOW, my legs still hurt, did my legs on sat as i mentioned...

    Leg press 10x 100kgs, 10x 120kgs, 6x 140kgs....

    also 220kgs 20 static hold (gotta love the burn)

    The reason for big difference in weights between sets was because i hadnt done a proper leg workout in 6 weeks so i didnt know where i was at, before today the most i managed was 130kgs 6 reps, so am pleased..

    Hamtring Extension 10x 30, 8x 35, + Triple drop set.
    I didnt do SLDL cos my lower back is playing me up a little.

    Calf raises 5 sets 10 reps increasing by 10 kgs each time (never get day after pain in my calfs usually but i can still feel em today.)


    Shoulder,

    Military Press (Total) 10x40kgs 8x45
    Arnold Press(?) Slow reps 10x14, 8x16, 6x18
    Shoulder Flys 8x8kg, 6x10kgs

    Abs
    2 sets 25 rep raised leg crunches
    3 sets 20-25 rep double crunches
    3 set 20 reps leg raises

    Let me know what you think...

    Here is a pic...
    As you can see im quite skinny, used to be 10kgs lighter so you can imagine how ill i looked...

    Im happy with my chest progress, bench has been increasing steadily and pecs seem to be evening up (had problem with right pec being larger than left)
    Also happy with abs, really feeling the burn the next day with the new stuff im doing, wasnt before..

    Not happy with my skinny arms, gonna try skull crushers today, never done em before

    #4
    scruffy
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    RE: Necropsy's Journal 2003/05/06 21:49:52 (permalink)
    rather than skulls i would sugest close grip bench as this is a good tri builder for mass.
    #5
    necropsy
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    RE: Necropsy's Journal 2003/05/07 13:54:56 (permalink)
    Thanks for the advice scruff...


    Anyway, yesterday was a good workout, didnt catch your email before i left but couldnt do skull crushers either cos the gym was so busy and all the bars were being used up and i wasnt in the mood for hanging around
    This is what yesterday looked like


    Chest:

    Dips 5xbodyweight,5xbodyweight,4xbodyweight
    Flat bench: 9x57.5, 5+1 assistedx60kgs, 7x57.5 ([:p])
    Pec Deck: 10x35kg, 8x40kg, 8x40kgs (didnt move up to 45, cant keep form)
    Incline Dumbell Press: 8x14kg (each dumbell ), 7x16kg, 4+1assisted x18kg
    Crossover Cables: 10x25kgs (each side), 10x30kgs, 8x35kgs



    Triceps:

    Dips: 8x-25, 6x-20, 6x-20, 5x-20
    Cable pulldowns: 10x35kgs, 8x45kg, 4x50kg
    Extensions(behind head): 12x6kgs

    Got bored cos of lack of bar availability and moved on to Abs


    Abs

    Raised Leg Crunches: 3 sets 20-25 reps
    Double Crunches: 2-3 sets (can remember) x 20-25
    Leg Raises: 2x20, 1x failure




    Today feels good, got some doms in my triceps which is unusual for me, always afraid of damaging my tricep tendons when working out, i usually get a little pain near my elbow when doing stuff so yesterday i tried to keep my form as rigid as possible and felt a moderately good burn.
    Chest is feeling PUMPED today, my bench press is flying at the minute and am very happy, I started this term having done only a maximum of 6x 52.5kgs before the easter holidays, after 3 I have hit 60kgs, this was to be my target I hoped to reach 4 weeks from now... Feelin good.

    Abs, not getting doms today, just so painful working them out, i hate it, especially after an hour of chest and tricep.


    I was wondering if anybody knew anything about bodyfat percentages and could estimate mine from my picture.

    Any advice about my workout would be much appreciated.


    Today for diet has been weird, for breakfast I had a bowl of cornflakes and a corned beef and tomato sandwich(yup thats right)

    Lunch mackrel, boiled egg, and salad, tuna pasta from uni salad bar... anyway gtg....

    Thanks for enduring this post if you are reading this [:p]

    #6
    dirtyvest
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    RE: Necropsy's Journal 2003/05/07 16:06:06 (permalink)
    It looks like you are over doing it IMO.

    For chest cut it down to: Dips, Incline press and heavy flyes, that's all you need... but then you seem to be progressing on what you do.

    For tris': what you did was fine, you didn't need to add to it, altho you could replace the cable work for close grip.
    #7
    necropsy
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    RE: Necropsy's Journal 2003/05/09 19:51:46 (permalink)
    Man, I was in the gym for way too long, about 2 hours, i was lazy so inbetween exercises i was mainly cocking about...

    But what i got done i think has done the trick. Today i did deadlift for the first time ever (ozzy be proud)

    Deadlifts: 50kg x8 x6 x4 x 2 (could have done more, but first time, was concetrating on form, can feel it tho, at first had pain in right ham, like nerve pain, i narrowed my feet to about shoulder width and all was fine.)

    Bent over barbell row: 25kgsx10 35x8 35x6

    Wide Grip pull ups: -20x8, -25x8, -25x8

    Shrugs: This was ****ty, cos deadlifts busted my forearms (felt like they were gonna pop, in a good way), so i couldnt lift the bloody 30kgs dumbells to shrug, had to drop to 22-24, just did, ten reps more sets, closer together.
    I figure as my forearms get stronger i should be ok, otherwise i might have to consider moving traps to shoulder day.



    Straight Barbell Curl: 30kgsx8, 32.5x6, 32.5x4

    Hammer Curls: 12kgsx8, 14x6, 16x4, 18kgsx3 on left hand 2 on right

    Concentration curls: Did one set of 14kgs 8 reps and called it a day, biceps were gone


    I feel good, i ache all over, i think im gonna like deadlifts, im looking forward to next week baby yahooo....

    I sit at this pc drinking a mammoth 2500 shake totally knackered!!!


    Im dreading my exams coming up cos im afraid i wont have time to go to the gym and eat and stuff.. Revising sucks... Oh well...


    Legs Shoulders on sun or monday, gonna incorporate SLDLs into routine instead of ham extensions cos they kinda suck....

    I hate it when ppl say im skinny, ive put 10kgs on in the last year, and when ppl still say im skinny i feel like "what the hell do i have to do!!!"

    Anyway laters

    Please post your thoughts



    #8
    necropsy
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    RE: Necropsy's Journal 2003/05/09 23:11:29 (permalink)
    cheers dave, are you saying deads/bent over rows etc are what i should forget about or those are the ones i should concentrate on, i didnt quite get you....

    It maybe cos im a little drunk but im not sure...

    hahahah

    #9
    Vetzak
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    RE: Necropsy's Journal 2003/05/10 10:13:38 (permalink)
    He's saying forget about isolation movements (cables and crap) and stick to compounds (squat/deads/rows/presses).

    I'm sure that cable crossovers/tricep extensions/concentration curls give you a nice burn but progression in the big basic compounds is what you need to increase muscle mass.
    #10
    necropsy
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    RE: Necropsy's Journal 2003/05/10 13:37:16 (permalink)
    Cheers guys,

    Last night diet went to s.hit, after my post workout weight gain shake (still waiting for pure whey by post) i made my way to the Student union bar to see who was there, my mate phil was there with 2 lovely ladies, so i couldnt really turn down the offer to join them. I had some drinks and now I feel rough. Didnt get home till 5 and skin feels like its oozing dirt.

    Self note: nice one chris.

    Anyway, all i had way alcohol from 8-5am then i had some baked beans on toast before bed cos everything else was too much hassle...


    Today am feeling doms in biceps, glutes, hams, lower back, traps, and a little rear shoulder...

    Not in lats

    Anyway some of us have exams and need to work.... oh well

    laterz



    #11
    necropsy
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    RE: Necropsy's Journal 2003/05/13 10:59:42 (permalink)
    Im pissed off, i injured myself at the gym yesterday, hurt my left trap i think, doing my ab exercises......


    Legs

    Squats: 5x50kgs Warm up, 8x50kgs, 6x70kgs, 5x80kgs (this was ok, not a big fan :( bar was just too painful, i feel i maybe could have done more but my right knee began to hurt also)

    Leg Press: 8X100, 6x120, 4x140


    SLDL: Tried to do em but couldnt get form right (pissed off by now!)

    Ham Extensions: Had loads of energy for these and went up to 40kgs, 10kgs more than ive done before...
    10x30, 8x35, 6x45 +Triple drop set


    Calf Raises: 10x50, 10x60, 10x70, 10x80


    Shoulders

    Shoulder press: 10x40, 10x45, 6x50
    Shoulder press anterior grip: as above 30,35,40

    Shoulder flys: 12x6kgs, 10x8


    Abs: Leg raised crunch 25, 20,20
    Leg raised alternate: same as above (this is where i ****ed my trap up i think, i think i crunched too far, and although it felt good at the time i regret it now)

    Weighted Double crunches: 1kgs behind head 15, 12, 12



    Any comments welcome

    Im just plain pissed off, got a really bad nights sleep last night cos of the pain!

    #12
    necropsy
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    RE: Necropsy's Journal 2003/05/15 11:53:53 (permalink)
    Yesterday Chest/Tri


    Chest

    Chest Dip: 2x8, 1x7

    This has really improved last week i managed 2x5 1x4, so am pleased with myself

    Incline Bench: 10x50kgs, 8x52.5kgs, 7x55kgs

    Flat Flys: 10x10kg, 10x12

    Pec Deck: 10x45

    Flat bench: Rep out on bar (bout 25 reps)


    Triceps

    Flat bench Narrow Grip: 10x20kgs, 8x22.5, 8x25

    Cable Extensions: 10x35, 10x40

    Dips: 2 sets



    Abs

    Same as usual



    Feel good about my workout, not feeling good generally, working so hard and am so stressed out, im not sure how long i can keep this up.....

    I have to get back to work....

    At 3500 cals a day 220g protein i have failed to gain a single pound after nearly a month..... Depressing...
    #13
    Burton
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    RE: Necropsy's Journal 2003/05/15 17:25:05 (permalink)
    With all due respect mate, a 7 week bulking cycle followed by 3 week cutting cyle won't accomplish much, I'd be inclined the eat sh1teloads of protein, keep up the weights and do a heap of cardio to really try and get ur bodyfat right down, that way you should have some nice lines for the beach. Let's be honest you won't put much mass in only 7 weeks. After the holiday's over then you can bulk until feb\march next year and cut for the summer again and you be a hulk

    Just my 2cents
    #14
    necropsy
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    RE: Necropsy's Journal 2003/05/15 18:54:05 (permalink)
    thanks mate, but to be honest i think the stress at this time of year is really making me have to work hard at keeping my weight stable let alone gain....

    Basically the reason i came up with this idea is because in 4 weeks i wont have access to a gym anymore, literally dumbells and a bar (ie when i go home from uni) this was where i planned to pump up the protein and diet moderately to lose the body fat (along with 40mins cardio 3 times a week)....
    quote:
    After the holiday's over then you can bulk until feb\march next year and cut for the summer again and you be a hulk



    I look forward to being a hulk mwahahahaha....


    TO be honest ive had weigth probs all my life, i was skinny even before i gre 6 inches in 6 months hahaha thats left me with 4inch wrists.... oh well, never give up.... NEVER


    On a different note i got my whey so i now take that after working out instead of weight gain and have that an hour later (or meal depending on how hungry i am)... Also a scoop of whey first thing in the morning.....


    When i hit the sunny shore im expecting my family and friends to be like "wow" because the ladt time most of them saw me i was at leat 8 kgs lighter... So as freddy mercury sez " on with the show"
    #15
    necropsy
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    RE: Necropsy's Journal 2003/05/16 20:33:22 (permalink)
    JUst done back/bicep/abs.... Good work out


    Back:

    Deadlift: 8x40kgs, 6x50, 4x55, 2x60

    Bent over rows: 10x20, 8x25, 6x30

    Chinups (wide): 2x5, (mostly assisted)

    Lat pulldowns: cant remember (mainly light but very slow reps strict form)

    Shrugs: 10x28, 10x26, 10x26



    Biceps

    Standing barbell curls: 8x22.25, 6x25, 4x25

    Hammer curls: 6x16, 3x18

    Preacher curls: 10x20 (slow reps)

    Gave up


    Abs as usual


    Ugh ****ing tired




    #16
    necropsy
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    RE: Necropsy's Journal 2003/05/19 16:31:11 (permalink)
    So i ****ed my neck up on saturday headbanging to my mates band hehe http://www.pdprocedure.co.uk

    Im so busy this week am going to have to give up my next 2 sessions at the gym....

    EXAMS EXAMS EXAMS, dont it suck.....

    #17
    aussiebastard
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    RE: Necropsy's Journal 2003/05/20 16:47:14 (permalink)
    umm i wouldn't worry about cutting mate, seriously! If as you said your stated goal is to be a hulk cutting is not the thing for you!! Nope If I were you I'd go on a bulking diet for about the next 3 years. Messing around with bulking and cutting at your size will achieve nothing for you. the last thing you need to be worried about is getting fat while bulking!

    I think your scales are broken too mate! cause you don't look 84kg's even for 6'4".

    I will really enjoy seeing you progress of the coming months and yearswe should see some DRAMATIC improvement over time, good luck with it and eat clean but eat like a horse.
    #18
    necropsy
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    RE: Necropsy's Journal 2003/05/20 20:17:39 (permalink)
    are you saying i look more than 84kgs or less?
    im pretty sure that what i am ive measured myself on more than one set of scales and they all read between 83 and 84 kgs

    Im not really putting on any fat i dont think so i prolly wont end up cutting for fear of losing too much muscle, if i could lose just fat i would do it like that but it dont look like that is going to happen, and lets face it, if it could ppl would be doin it all the time...

    I always eat like a horse.... :)

    speaking of which i need to get a weight gain shake in me.... (im running out of the stuff, it really costs a bomb! :( )

    laters yall



    #19
    aussiebastard
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    RE: Necropsy's Journal 2003/05/21 10:03:58 (permalink)
    i would have said under 84kg's.... but 6'4 is quite tall so maybe you have a fat head as we can't see that in the pic :) your bf % looks to be around about 12% by the look of it, though it is hard to judge. But then again i can't see where you would be hiding 9kilo's of fat :)

    Keep us updated with pics every 3 months or so as you should really notice changes quickly if you eat stacks and train hard, though the taller the frame the longer it takes to pack on the muscle as you have more to fill out! I'll be interested to see your progress
    #20
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