MrWrights Public Log

[mrwright]

Seeing as everyone else is getting a log up i thought i'd join in


Stats
Height: 6 foot
Starting Weight: 82.9KG
Starting BF%: 24%

Current
Weight: 85.6 KG
BF%:14.5%

Suppliments:
Mammoth 2500 Weight gainer



ALL WEIGHTS IN KILOGRAMS


Tuesday: Chest & Triceps

Dip machine - 60x10, 60x10,65x10
Bench press - 60x6, 60x2, 55x6
Decline crunch - 45 reps
Decline press - 55x8, 55x4, 50x4
Machine Fly - 35x8,35x6,40x4,40x6
Dumbell Tate press - 7.5x10,7.5x10,7.5x8
Straight arm dumbell pullover - 15x9,15x8,15x8
Tricep pushdown bar - 25x8,25x7,25x4


Still sore from my shoulder workout so most of my exercises weren't as good as they should of been! seriously annoying, feels like a waste of a workout

[Deviation]

You too huh?

So what's your current routine look like?

[Robertrogo]

Somebody is joining the band wagon (well I haven't updated mine in a while so I can't say much ahaha) but glad to see you posted up your own blog/log there Mr.Wright.

I would have never expected you to be at 14% BF judging from your Avatar picture, it looks more like around 5-6% as you can see definition in your abdominals area, but for the progress that you are making and have made it is a great amount of gains.

As Justin stated, what kind of routine are you working with?

Your chest routine isn't bad at all either for your Tuesday workout, how long does that usually take you?

[mrwright]

Thursday - Back Biceps and forearms

Wide grip lat pulldown - 60x10,65x7,65x8
underhand pulldown - 60x8,60x7,65x5
Hammer curls - 12.5x7,12.5x5,12.5x5
Barbell bent over row (leaning over a bench) - 15x9,15x9,15x9
1arm dumbell over a bench - 10x8,10x8,12.5x5
Dumbell Lat raise - 10x7,10x7,7.5x9
palms up dumbell wrist curl over a bench - 7.5x11,7.5x10,7.5x10

and 2/3 hours of football (not handegg!) and a 20 min bike ride each way

Current routine is, the above 2 every tuesday & thursday and shoulder press, pulldown behind the neck, squats, decline crunches, shrugs, lat raises and upright rows every sunday

http://www.jefit.com/routines/workout-routine-database.php?id=2551 for the full routine

And my avatar is abit old, and tensed up with good lighting etc packed abit of fat in since, then abit more since starting bulking
And probably about an hour to do that workout including quite a few extended rests


Not looking forward to doing squats on sunday tho, first time doing them last week and after 2 sets it felt like i'd pulled a muscle and got cramp at the same time, couldn't sit down, couldn't put the weights back bad times! haha


Almost forgot, the obligatory workout pic! http://i54.tinypic.com/313ow77.jpg

[utefaninutah]

Handegg?? Haha Love me some good ol' American Football, just starting to get a little more into soccer.

[mrwright]

http://www.google.co.uk/url?source=imgres&ct=img&q=http://www.dailyhaha.com/_pics/hand_egg.jpg&sa=X&ei=-ykWTquLBorD8QPR9o0p&ved=0CAQQ8wc&usg=AFQjCNGG_OIQKD5MLfdtNGqqDkz57ydCPQ

If you like american football play the real mans version and play rugby!

Theres no better cardio than Football, the constant stop start of sprinting, walking, sprinting, jogging, twisting, jumping, bending, pushing will work you out like a beast!

[jshilko]

I like having some other logs to read now, this is good! What goal are you currently working towards?

Also, for the record, the pads and helmet are one of the things that make American Football dangerous. That, and forward passes being legal. Rugby is statistically safer than football and ice hockey! But I do agree that 'football' is a misnomer.

[mrwright]

No real goal at the min get to a size i like or top out the machines whichever comes first
overall i supose im aiming for a model/actor kinda body big but not huge an nicely toned bt not overly toned

[mrwright]

No real workout for today, instead spent the weekend carrying planks of wood around, building a gate, carrying teles, destroying old gates etc etc

always seems to be the shoulder/leg workout i miss, sooner or later i'm gonna end up with huge arms, chest back etc, but with tiny shoulders!
the cardio and legs i can probably do without due to sports thinking of maybe just taking the main shoulder workouts and adding them onto the end of my other wrkouts and having a 2 day routine

[Deviation]

If you're playing sports regularly, then I'd say try removing cardio. Shoulders are important not just for looks. ;)

[mrwright]

Yea the only cardio i do are warm up/cool downs really
And my shoulders still get a good work from the compound exercises, maybe just add shoulder press an pulldown behind the neck on the end of my other routines should help balance it out abit

either way they still get used through bench/decline, other pulldowns, dip, etc so my shoulders arn't getting completely ignored

[Deviation]

Add in presses of some sort. Either Arnold Press or regular shoulder press. Takes little time to knock a few sets out.

[mrwright]

Tuesday - Chest & Triceps

Bench press machine - 60x9,60x6,60x4
decline crunch - 20,15,15
Decline bench press - 55x7,55x3,50x5
Dip machine - 60x8,60x7,60x8
Dumbbell fly - 7.5x10,10x7,10x5
Machine fly - 35x8,40x4,40x3
tricep pushdown - 25x10,25x7,30x4
Seated tricep press - 15x6,15x4
Shoulder press - 20x4

Well it seems like ages since i last went the gym, and it shows

Also had some problems with my shoulder, not really sure what or why but constantly clicking/grinding whilst moving, and general pain/soreness and caused me to fail massively with some of my exercises, and the others to be decreased quite abit!
Hopefully abit of rest will sort it out if not it's off the docs i go to attempt to sort out all my joints!

[Deviation]

If you have ANY kind of shoulder pain, either stop or reduce the weight. I know shoulder presses of any sort can cause the same symptoms you mentioned if the form is off at all. Been there. ;) RICE - Rest, Ice, Compression, Elevation (for that shoulder)

[mrwright]

Yea, by the time i realised there was abit of pain/soreness rather than the normal fucked up joints i pretty much gave up, (then maybe stupidly tried a shoulder press)
And i've not done shoulder presses in a while, an do it at a seated machine so theres not really much scope for bad form, body is kept straight by the seat, and can't swing about etc with the bar

Maybe it's just having the joints of a 80 year old man haha

[mrwright]

First day back in the gym today!!
Just had abit of a general work out today to get back into it and make sure my shoulder was alright

Bench press - 45x10,50x8,55x2
Bicep curl over a bench - 10x10,15x7,15x3
Lat pulldown - 45x10,50x7,50x5
Dip machine - 45x10,50x10,55x8
machine fly - 25x10,30x10,30x5
Shoulder pess - fail.

Feels like i've wasted so much time and although i was trying to take it easy, alot of the lighter weights were quite a struggle! such as the last set of bench press only managing 2 reps on a weight i'd normally do 10 with only a slight struggle

[mrwright]

Also, random musings for today, Has anyone ever wondered why there is no perfect routine for building muscle?
with the billions and billions spent on research, and al the science based behind muscle behaviour you'd think someone will just be able to say, do this, this many times and you'll grow this muscle etc
and the same with diet/suppliments

[Deviation]

Mine's perfect. Not sure what you're talking about. ;)

So what happened with the presses?

[mrwright]

Mine's perfect. Not sure what you're talking about. ;)

So what happened with the presses?

haha ;)

And i managed to get a few out, my shoulders still not 100%, everything else i had no discomfort or pain, just shoulder specific exercises are a no go for now
Abit disappointed a random injury from god knows what has totally ruined my workouts for 2/3 weeks!

[mrwright]

Just a quick stats update after nearly 2 weeks without any real gym workout, or pretty much any exercise of any kind haha

Previous -
Weight - 85.6 KG (188 pounds)
Body fat - 14.5%

Current -
Weight - 85KG (187 pounds)
Body fat - 17.1%

And overall a drop of about half a centre metre all around apart from my hips/core area that's grown by 3cms!

all in all not good!
but hopefully come next week, a good week or 2 of busting it out in the gym and getting my diet right again i'll sort it out!


anyone have any suggestions to improve joints and joint movements/flexibility??

[Deviation]

You're trying to bulk right? If I recall you also play a good bit of sports. You've got to focus on that diet. I see that you're just taking a weight gainer. Have you thought about adding protein and/or casein to this?

And I said it once before, but I'm gonna say it again: squat, deadlift, bench, repeat! Take a look at this routine: http://www.jefit.com/routines/workout-routine-database.php?id=2909 This was based off a VERY solid routine on bodybuilding.com (link in description). For you, I'd skip the cardio since you're heavy into sports. Maybe this can get you going in the right direction/give you some ideas.

[mrwright]

Yea im tryin to bulk put on a good 5/6 kg of muscle in the past month or so
an my diet is gettin there, near enough sorted on a good day ill be getting my 3000+ calories a day mostly from healthy foods and very little fat its jus te past 2 week with my injury etc ive fallen off the wagon so to speak

And unfortanatly my funds dont allow me to buy even a small tub of protein

and i think i know the routine from bb.com i looked into it when first starting out and do something similar jus using a rep range of 8 - 10

[Deviation]

There's a reason that routine is well liked. ;) I used it to start out and it helped quite a bit. Both strength wise and learning.

Well as long as you're hitting your calories. As active as you are, bulking will be tough. Just try & focus on keeping it simple...and heavy.

[mrwright]

http://i53.tinypic.com/wl7zfm.jpg
a quick little progress pic, it could be better, but not too bad for 2 months most of that before i really started to think about my diet

And, i've added squats to my routine ;)

[Deviation]

You're less red now I see. :p Gettin' there! Once you get that diet on track you'll be set. Especially since you've added squats. ;) Pretty sure I saw dumbbell deadlifts in your routine already right? Just curious, but why don't you do barbell deadlifts?

[mrwright]

haha;), yea can defiantly see the added width on my back/shoulders, and a tiny bit on the arms

An yea i've now got squats, dead lifts and bench;)

and the gym i use is pretty small, and doesn't have a barbell so unless it's something i can do on a machine, like the bench etc i have to use dumbbells!

[mrwright]

FINALLY BACK IN THE GYM!!!!!

Warm up - 2 mins rowing

Wide grip pulldown - 50x10,55x8,60x5
underhand pulldown - 50x10,55x8,60x5
Incline bench pull - 15x8,15x8,15x7 (per arm)
Hammer curls - 10x8,10x6,12.5x2
1-arm curl over bench - 12.5x5,10x7,12.5x4
Lat raises - 7.5x6,7.5x10,7.5x7
Dumbbell Deadlift - 15x10,20x8,20x9
palms up wrist curl over bench - 7.5x8,7.5x10,7.5x10

cool down - 2 mins rower.

Feels so good to be back in the gym finally!!
Lateral raises caused abit of discomfort in my shoulder, but mainly from my joint clicking/jumping about rather than my injury but abit of stretching and not going quite as high sorted that

[Deviation]

Not bad man. Glad you got your arse back in the gym.

Lighten up on those lateral raises and go for more reps. Need to get those shoulders a little stronger. When I do raises, I combine lateral and front raises into one exercise. So one rep is front + lateral. I do 4 sets of 10 this way with 5lb dumbbells. It may seem light, but your shoulders will be burning by the time you hit that last rep. ;) Not sure what other shoulder exercises you've got going.

[mrwright]

7.5 is the lowest weights i've got an aslong as it's just my shoulder joint causing the problems as opposed to the muscle thats fine, will sort itsself out after a little while and i'll be able to do more reps, was only so low today due to the clicking

And shoulder exercises are.. Lat raises today, shoulder press tomorrow,pulldown behind the neck and front raise wednesday, and shrugs thursday

I'm starting to quite like squats, shrugs, deadlifts just holding up the heavier weights kills my arms so not only do i get the workout from the actual exercise, but my grip strength and general arm strength improves abit!

[Deviation]

I thought you had added shoulder presses in there. Good to see.

I'm starting to quite like squats, shrugs, deadlifts just holding up the heavier weights kills my arms so not only do i get the workout from the actual exercise, but my grip strength and general arm strength improves abit!
8) Compound lifts FTW

[mrwright]

Why i ever had the idea of going 4 days in a row i don't know! soreness, soreness sorenessss!

1 min warm up - rower

Bench press - 45x10,50x10,55x5
decline bench - 45x6,45x6,50x7
Dip machine - 50x10,50x10,50x9
Machine fly - 30x9,30x5,30x5
dumbbell fly - 7.5x10,7.5x10,10x6
lying tricep ext. - 12.5x9,12.5x7,12.5x8
Pushdown rope - 20x8,20x8,20x8
Shoulder press - 10x10,10x9,10x8


Abit annoying having to start off with such low weights again, abit like the past month or 2 progress has been wasted, but heyho if it's heavy it's gonna give growth!

took it a little easy on the shoulderpress but still struggled abit!,

And any suggestions/tips to keep my form strict on the flies? i try hard to keep my shoulders back an squeeze using my chest etc, but always seem to end up feeling it more on my shoulders than my chest!

[Deviation]

If you're feeling the fly in your shoulders, it's likely your form. You may have the weights up too high.

http://www.youtube.com/watch?v=wJJpSkg8Isk
Takes about 54 secs to get into the actual exercise. Make sure they weights are to the middle of you chest and keep your arms slightly bent.

[mrwright]

i'll drop the weights abit next time and really focus on getting my form right, i think because my arms naturally go a different angle, like with my arms fully out my elbow crease tends to point more towards my head rather than straight up, so i'll focus on that and keeping my arms/weights

And with the machine lower the weights an focus on keeping my shoulders back and not hunching forward.

And almost forgot, phone balanced on the back of a machine to take a picture!
http://i51.tinypic.com/20g1s0x.jpg

[Deviation]

I guess I need to clarify on that. I'm not saying lower the weight (size wise). I mean the position between your shoulders and lower chest. Tough to convey that on the forums.

[mrwright]

I guess I need to clarify on that. I'm not saying lower the weight (size wise). I mean the position between your shoulders and lower chest. Tough to convey that on the forums.
Aah right i'm with ya, i'll try both always easier to focus on the movement with lighter weights!

[mrwright]

Wide grip pulldown - 55x10,55x10,60x5
close grip front pulldown - 55x9,55x8,60x5
pulldown bhind neck - 45x8,45x8,45x8
Dumbbell bicep curl/hammer curl super set - B 10x6,H 10x6,B 10x5,H 10x5,B 7.5x8,H 7.5x8
Concentration curls - 10x3,7.5x8,7.5x7
Dumbbell front raise - 7.5x8,5x8,5x7
sitting upright row on 'pecdeck' - 15x8,30x8,40x8 (i think)


Abit hungover this morning so didn't really help much, as well as having a maintenance bloke working in the gym and spraying something over the machines right next to me making me choke while doing curls!!

Good to be slowly getting back to the kinda weights i was doing before my injury, again kept the pull-down behind the neck light to protect my shoulders, and the movement just felt weird
same with the front raise, abit of discomfort in the opposite shoulder i injured strangely

Abit of music for everyone today, proper pump up song!

http://www.youtube.com/watch?v=Bparw9Jo3dk

And in other news, i have just ordered myself 4KG of Matrix Mass Gainer!!
http://www.supplementcentre.com/ProductPage/11802/4kg-Matrix-Mass-Weight-Gain.asp

whey, casein and milk protein, aswell as the carbs being mainly from Oats and Waxy maize
Also some Cod liver oil/fish oil pills to help with my joints!

[Deviation]

Interesting video. Love the old people gettin' down at the end. Guess that was fitting given the hangover eh?

[mrwright]

Chest + Triceps

Bench press - 50x10,55x10,60x4
decline crunch - 10,15,15
Incline bench press - 45x10,45x10,50x5
Dip machine - 55x6,50x8,50x10
machine fly - 30x8,30x6,25x7
lying tricep ext- 15x10,15x7,15x4
incline fly - 7.5x10,7.5x10,10x7
tricep pushdown - 25x10,25x6,25x6
shoulder shrugs - 20x10,20x10,20x8
Squats - 15x8,15x8

Not the best of days, Got my new weight gainer today and gave it ago, felt good with it/the excitement of trying something new and probably forced me to push out another rep or 2 on the bench
But whilst doing my shrugs i could feel the extra size on my triceps and lats an kinda forced me to hold my arms out that little bit wider which is good! and the sleeves on my top are feeling tight!

Squats nearly killed me off again had abit of a twinge on my hamstring when starting the 3rd set so just left it there

[Deviation]

Glad to see you're noticing some progress. More motivation! Make sure you give 2 sec. pause at the top of your shrugs. Nice bonus for those traps. ;)

Are you doing barbell squats or dumbbell squats?

[mrwright]

Glad to see you're noticing some progress. More motivation! Make sure you give 2 sec. pause at the top of your shrugs. Nice bonus for those traps. ;)

Are you doing barbell squats or dumbbell squats?

Dumbbell, it's a really wierd kinda burn, like not the main muscle on the top or bottom of the thigh, but like inside underneath if that makes sense haha

[mrwright]

Monday - Back, Biceps, forearms!

Widegrip lat pulldown - 55x10,60x9,60x5
incline bench pull - 15x10,15x10,17.5x7
underhand pulldown - 55x10,60x8,70x3
Hammer curls - 10x10,10x10,10x9
1arm curl over bench - 12.5x6,12.5x7,125x6
Lat raise - 7.5x8,5x10,5x8 (last 2 sets single arm)
Deadlift - 20x10,20x10,20x10
palms up wrist curl - 7.5x10, 10x8,10x6

Half asleep when i started but woke up eventually and hit some new 1rms so all good!

[mrwright]

Tuesday - Chest, Triceps

Bench press - 40x20,65x7,65x3
Dip machine - 40x15,60x8,70x4
Machine fly - 15x15,30x9,40x2
Leg extensions 40x15,50x10,70x6
dumbbell fly - 10x10,10x7,12.5x6
tricep extensions - 10x15,15x8,20x4
shoulder press - 15x10,20x7,20x7
tricep pushdown - 10x25,25x10,35x4

Tried out a new system today, a light weight high rep (between 15-20) a heavy working set (8-10 reps) then an extra heavy set (up to 4-6 reps)

felt reasonably good today, too damn hot tho!
again hit a few new 1RMs so all good yet again!

[mrwright]

Thursday - Back, Biceps, Forarms 2

Widegrip lat pulldown - 45x15,60x8,70x4
close grip from pulldown - 40x15,55x1065x4
pulldown behind the neck - 35x15,45x7,55x4
dumbbell bicep curl - 7.5x15,12.5x5,15x1
alternate hammer curl - 10x10, 12.5x5,12.5x5
concentration curl - 10x4,10x5,7.5x14
front raise - 7.5x8, 5x8,5x8
palms down wrist curl - 5x10,5x7,5x6
t-bar(peckdeck) row - 25x10,35x10,45x10
1 arm curl over incline - 15x7,12.5x7,10x7 (abit of a cheat, no rest between)
incline bench pull - 20x?, 20x?

Had 150mg of caffine pills today but didn't really feel anything from them

1-arm curls over a incline added just to burn out that bit more always feel like ive got to much energy still at the end, so thought i'd try an kill that abit!
each set was actually 4 left arm, 4 right, 3 left, 3 right with no rest etc so just made it easier add up to 7, and the bench pull, just abit extra to burn out my back


also, saw someone doing what i can only describe as a mexican wave with weights for 1 set...no idea what he was trying to do but entertained me!

[Deviation]

If you've got plenty of energy left, try adding more weight to your session. For the "mexican wave", maybe it was dumbbell swings? http://www.menshealth.com/fitness/exercise-week-9 Popular if you don't happen to have a kettlebell handy.

[mrwright]

I always seem to have more energy after i've done anything i don't know why, i can play football with 0 energy at the start, 4 hours later i'm full of energy, and i'll give the extra weight ago i do tend to get stuck on a weight when i could actually push and get decent reps out of a higher weight even more so with having to drop the weights because of my few weeks out


An he wasn't swinging, it was like a lat raise but with his elbows bent 45 degrees and no actual lat raise and then going into a shoulder press position, but without the press and kinda curling in while doing it? i dunno it's difficult to explain

[Robertrogo]

It seems like you are making some phenomenal progress though and at least working out each body part respectfully, giving the most attention so that you can make some muscle and strength gains.

I never really took to caffeine pills as I feel that when you take pills, you have to rely off of the fact that you need to take them on an empty stomach, thus if you eat something you could risk the fact of a less of a feeling from the stimulant. I used to drink straight black coffee before workouts which gave me a nice buzz and focused feeling but then the crash afterwards wasn't any fun either, plus I drank 4 cups of coffee in the morning which didn't help that much either. I would say try to take the pills on an empty stomach or even drink straight black coffee as you get more caffeine with the black coffee rather than the pill form.

Never heard of the mexican wave though, sounds kinda funny though if that is the name of a workout haha. I dont have kettlebells though so might try it with a dumbbell as Justin put out in the article from Men's Health.

One thing you want to do is always try to add at least a little more weight for certain exercises during your routine, though it might be a struggle to push the extra weight, the feeling afterwards and accomplishment of lifting a 1RM is a phenomenal feeling and can give you more motivation for the rest of your workout/potential future workouts.

[mrwright]

I had some caffeine pills lying around so thought i'd give them ago, hoping 200mg of caffeine would atleast have some effect considering i've never drank tea, coffee etc in my life and ad maybe 1 can of energy drink in a few months

and today i hit i think 4/5 new 1RMs (not counting the exercises i've not done before), bicep curl, concentration curl twice, 1 arm incline curl (albeit with abit of a cheat) , and hammer curls were pretty much on my previous

maybe i just need to take an extra few seconds between exercises and push myself to what i can do per exercise, rather than what i can do for each exercise after the previous ones, like with the curls i can probably do 15kg up to 8-10 reps, but because of my fatigue from previous exercises that drops down by atleast 5kg an even tho i'm going to failure afterwards i feel like i can do more!

i dunno, hopefully the extra few exercises don't kill me with doms tomorrow and i'll try pushing!

[mrwright]

Friday - Chest - Triceps

barbell Bench press - 40x20,65x7,65x2
decline crunch - 0x15,0x15,0x15
Dumbbell bench press - 10x15,12.5x9,17.5x5
Dip machine - 65x8,65x8,70x4
decline crunch - 0x15,0x15,0x15
machine fly - 30x10,35x8,40x3
lying tricep ext - 17.5x8, 17.5x7,20x3
dumbbell incline fly - 10x8,7.5x10,7.5x9
shoulder shrug - 20x10,25x8,25x8
dumbbell squats - 12.5x8,12.5x8,15x8
tricep pushdown - 30x8,35x3,30x5

pretty good day, i tried to push myself with heavier weights and feeling it now!
first time doing dumbbell bench and it felt really good! defiantly a keeper

[mrwright]

Monday - Back, Biceps, Forearms
And thought i'd try the weights in pounds for a change

Wide grip pulldown - 99x15, 132x8, 154x5
Incline bench pull - 38.5x9, 44x6, 27.5x15 (2 new 1RMs)
underhand pulldown - 99x15, 132x9, 154x4 (new 1RM)
Hammer curls - 27.5x8, 27.5x6, 27.5x6 (matched previous 1RM)
1-arm curl over bench - 33x6, 33x6, 33x6 (would of been new 1RM if not for my bit of cheating last week)
Lat raise - 11x10, 11x8, 16.5x5
dumbbell Deadlift - 44x10, 55x9, 55x9 (new 1RM)
palms-up wrist curl - 22x10, 22x8, 22x6 (new 1RM)

Not the best of days, but hitting new 1RMs on nearly every exercise maybe proves otherwise

Weighed myself again today, up to 13 stone 6 - 85.3KG - 188 pounds
Bodyfat back down from 17.1% to 14.4% about 12 KG fat mass

[mrwright]

Was suposed to be Chest and triceps today but instead had about 5 hours Football feeling dead now!!

[mrwright]

Chest - Triceps


Bench press - 40x20,65x7,65x3
Dip machine - 40x15,65x8,70x5
machine fly - 15x15,35x8,35x4
leg extensions - 40x15,65x9, 75x6
dumbbell fly - 10x10, 10x7, 10x6
lying tricep ext. - 15x10, 17.5x6, 20x4
shoulder press - 10x15, 20x6, 20x5
tricep pushdown - 30x5, 25x6, 25x5


abit of a bad day today, barely got myself out of bed, tired, feeling lazy but managed to atleast finish everything

[Deviation]

At least you got out of bed. You would've felt worse had you skipped out. Keep it up!

[mrwright]

Monday - Back, Biceps, forearms

Wide grip pulldown - 60x10, 70x6, 45x13 (new 1RM)
bench pull - 17.5x10, 25x4, 10x15 (new 1RM)
underhand pulldown - 65x8, 75x4, 45x10 (new 1RM)
hammer curls - 12.5x8,12.5x6, 12.5x5
1 arm curl over bench - 15x6, 15x5, 15x5(came up as new 1RM, even tho it isnt?!)
lat raise - 7.5x7, 7.5 x 7, 7.5x6
deadlift - 25x9, 25x8, 25x9 (1RM matched)
palms up wrist curl - 10x10,10x10,10x7 (1RM matched)


Missed my previous two workouts due to the deadly manflu! but didn't seem to effect me this time with 3/4 new 1RMs and some good workout
but my endurance lacked abit today, probably more mental than anything else, especially after doing the heavier weights first, something i'll have to keep ontop of and push myself with

[mrwright]

Tuesday - Chest, Triceps

Bench press - 65x9, 70x4, 45x11 (new 1RM)
Dip machine - 65x9, 70x5, 40x15
machine fly - 35x7, 35x5, 15x11
leg extensions - 70x9, 80x8, 45x15 (new 1RM)
dumbbell fly - 10x10, 12.5x5, 10x10
Closegrip bench - 45x6, 50x4, 30x15
shoulder press - 20x5, 20x7, 10x10
tricep pushdown - 20x10, 30x5, 20x10

again some new 1RMs, that's about 5 this week, doing good, and my god the closegrip bench was a killer! the last few reps i was actually forced to let out abit of a grunt haha!
still trying to get used to the fly form, on machine and dumbbell, just seems a really wierd movement to me might have to drop the weight on the machine fly and focus on the form/use of my chest more!

[Deviation]

Flies require focus for sure. Are you doing any incline flies? May want to switch the dumbbell flies to incline if not. Might help hit the upper chest more.

[mrwright]

Yea i've got incline flies on my 2nd chest day, i'm getting used to them slowly, an the real burn im getting from just the light weights an abit of focus is great to!

[mrwright]

Back - Biceps - Forearms

Widegrip pulldown - 65x9, 75x3, 45x10 (new 1RM)
dumbbell bicep curl - 12.5x9, 15x2, 7.5x15 (new 1RM)
Closegrip pulldown - 60x9, 70x3, 45x10
alternate hammercurl - 12.5x8, 15x2, 7.5x15 ( new 1RM)
wide grip behind the neck - 45x10, 55x4, 30x15
concetration curls - 10x6, 12.5x4, 7.5x10 (new 1RM)
Front raise - 7.5x10, 10x5, 5x15 (new 1RM)
tbar(reverse peckdeck) row - 50x10, 70x10, 45x15 (new 1RM)
1 arm curl over a bench - 12.5x5, 15x4, 7.5x15
palms down wrist curl - 7.5x6, 5x7, 5x5 ( New 1RM)


That makes 11 new 1RMs this week, not counting new exercises or some that i had 2 new ones on!!!

[Deviation]

Lots of PRs there. You seem to have quite a few reps in there. Might want to up the weight a bit more. Lift heavy; get big. ;)

[mrwright]

Yea, i aim for 8-10 reps on the first workin set, as soon as i hit 10/maybe 9 i up the weight next time around
up to 6 on the 2nd extra heavy set, hit that then up the weight
and the last set for each exercise is a light weight kinda burnout set, a light weight an 10-20 reps!

Get the best of all worlds, the good heavy working set, the extra heavy low rep, and the high rep set!

i think this change is the reason i've got so many new maximums, without the high rep warmup first you have more strength etc to push out maybe an extra few reps on a higher weight than normal!

[mrwright]

Abit of updating to do today so...


Chest - Triceps

Bench press - 65x9, 70x2, 45x12
decline crunch - 15, 15, 10
dumbbell bench - 15x10, 20x3, 10x15
dip machine - 65x7, 70x5, 40x15
machine fly - 25x10, 35x6, 15x15
lying tricep exten - 17.5x9, 25x1.5, 12.5x10
dumbbell incline fly - 10x10, 12.5x4, 7.5x9
shrugs - 25x8, 25x9, 25x7
squats - 7.5x10, 10x10, 12.5x8

had 0 energy so dropped off the last exercise, the tricep pushdown, and just supersetted the shrugs and squats to get it done an get home!


Back - Biceps - Forearms

Tried abit of No-xtreme extreme workout today but didn't really work, if anything i had less energy than normal

widegrip pulldown - 70x8, 80x3, 45x15 (new 1rm)
incline bench pull - 20x8, 25x4, 10x15 (matched 1rm)
underhand pulldown - 65x8, 75x4, 45x10 (matched)
hammer curls - 12.5x8, 12.5x6, 12.5x5 (matched)
1 arm curl over bench - 12.5x6, 15x5, 10x10
lat raise - 7.5x8, 7.5x8, 7.5x7
deadlift - 25x10, 25x10, 25x8 (new 1rm)
palms up wrist curl - 10x15, 12.5x5, 10x5 (new 1rm)

medium/high intensity cardio - football - about 4 hours

had my mate phone me a few times during my workout which messed it up abit, abit stuck with the deadlift as 25 is the heaviest weights i have access to
and curling nearly the same with my wrist/forearms than with my biceps!

really been lacking energy all the time lately so need to check my diet and make sure i'm getting everything right and a few early nights!

[Deviation]

..and make sure you're not overtraining which can make you feel drained. Can't recall how many days you're in the gym.

[mrwright]

I do 4 days a week,
monday - back bis
tues - chest tris
weds - off
thurs back bis
fri - chest tris
sat - off
sun - off

about an hour each day, between 9-12 sets per bodypart per workout

i'm far to lazy for all this exercising haha!

[mrwright]

Chest - Triceps

Bench press - 70x9, 75x2, 45x12 (new 1rm)
Dip machine - 65x8, 70x5, 40x15
machine fly - 35x8, 40x4, 15x15
dumbbell fly - 12.5x6, 12.5x5, 10x6, 7.5x10+
close grip/hammer bench press - 40x10, 50x5, 35x11
shoulder press - 20x8, 20x6, 25x4
tricep pushdown - 20x10, 25x10, 30x6


Had a caffeine pill bout an hour or so before this workout, didn't get the explosion of energy i was kinda expecting but did give me a nice steady stream considering i was knackered when i set off which was good

Probably gonna take my next 2 days off and just have a nice 5 day break to rest and recover etc

Also, loving the new calender with coloured pages and the ability to see each day (maybe thats old im not sure) Although i have NO idea what the blue dates are? they just seem to be randomly placed, and my workout the week before last seems to of changed from mon, tues, thurs and fri, to mon and weds? and i'm 90% sure i did my normal routine?

Also also, just checking out a new app "Diet assistant", at first glance it seems better than MyFitnessPal, gives you a full 7 day diet plan, a alarm/warning for your next meal, and a shopping list aswell as some other stuff
Just not quite sure how to set up a custom diet plan rather than the 10 or so preloaded ones

[Deviation]

Also, loving the new calender with coloured pages and the ability to see each day (maybe thats old im not sure) Although i have NO idea what the blue dates are? they just seem to be randomly placed, and my workout the week before last seems to of changed from mon, tues, thurs and fri, to mon and weds? and i'm 90% sure i did my normal routine?
Where's that at? I feel left out. LOL


Also also, just checking out a new app "Diet assistant", at first glance it seems better than MyFitnessPal, gives you a full 7 day diet plan, a alarm/warning for your next meal, and a shopping list aswell as some other stuff
Just not quite sure how to set up a custom diet plan rather than the 10 or so preloaded ones
Let me know what you think of it. MFP hs been good, but they really haven't done any updates for quite a while.

[mrwright]

Where's that at? I feel left out. LOL

I updated today so might be part of that, then it's just on logs, the days youve worked out the date is green as opposed to white


Let me know what you think of it. MFP hs been good, but they really haven't done any updates for quite a while.

And i don't think there is anyway to create your own diet plan/add your own foods, just the current diet plans, and the ability to swap foods for a select group of others

may work good if your trying to lose weight, or i supose you could just increase the sizes, but doesn't track calories or anything

[mrwright]

Well today was suposed to be my triumphant return to the gym, but it's closed as its a bank holiday....
so i managed a rough edited version of my routine at home
basically a few pullups a few curls etc not good at all!

[mrwright]

Well finally back in the gym!

Chest - Triceps

Bench press - 45x15, 65x6, 65x1, 45x10
dip machine - 65x8,70x4,45x10
machine fly - 35x7, 40x2, 15x15
leg extension - 75x8, 85x7, 45x15
dumbbell fly - 12.5x6, 12.5x5, 10x6
glose grip/hammer bench - 45x9, 50x4, 35x10
shoulder press - 20x7, 20x7, 25x1
tricep pushdown - 25x10, 30x8,30x7

My week off seems to of messed up my strength etc, hopefully a week back on it should sort that out
but generally it feels good to get back in the gym, sort myself out again and keep pushing it

Creatine ready for next week aswell!

[Deviation]

Ease back into it. You'll get back to where you were.

[mrwright]

Ease back into it. You'll get back to where you were.

Yea, it's just really annoying how a weeks rest can make 10+ KG and 4 or 5 rep difference and mean a week or 2 to just get back to what i was, when i could of been 10+ KG higher by that time!

[Deviation]

If it makes you feel any better, I just came off a deload week and 175x8 on bench was all I could manage this morning. I was hitting 225x8 just two weeks ago. ;) But I feel better mentally having taken a "slow" week.

[mrwright]

Thursday - Back & biceps

Widegrip pulldown - 70x7,75x4,45x15
dumbbell bicep curl - 12.5x7, 12.5x5 10x10
Closegrip pulldown - 65x7, 70x3, 40x10
alternate hammercurl - 12.5x7, 12.5x5, 7.5x15
wide grip behind the neck - 50x8,55x6,40x15
concetration curls - 10x6, 10x5, 7.5x10
Front raise - 7.5x8, 10x5, 7.5x5
1-arm dumbbell row - 15x10, 20x8?, 30x4
1 arm curl over a bench - 12.5x7, 15x4, 10x9
palms down wrist curl - 5x7,5x5,5x5

All in all a pretty reasonable day, close to previous weights/reps so that's not bad, added the 1-arm dumbbell row, felt it quite abit on the abs/obliques so maybe twisting abit to much but will work on that, either way it burnt in a good way!

pushed myself to do 15 on my widegrip last set as opposed to settling for 10 which i normally do, and my god was i feeling it!

[Deviation]

All in all a pretty reasonable day, close to previous weights/reps so that's not bad, added the 1-arm dumbbell row, felt it quite abit on the abs/obliques so maybe twisting abit to much but will work on that, either way it burnt in a good way!
Keep your back straight and really focus on the motion. This might be worth a watch:

http://www.youtube.com/watch?v=K_m2ECqiE9o

[mrwright]

Yea been looking at a few videos today, i just decided to switch my dodgy t-bar row style with something new so didnt have time to look into it

gonna try fit in a straight arm pushdown at some point aswell, really hit the lats!

And you've just reminded me, if you've not noticed already, theres an update for MyFitnessPal!

[Deviation]

gonna try fit in a straight arm pushdown at some point aswell, really hit the lats!

And you've just reminded me, if you've not noticed already, theres an update for MyFitnessPal!
Straight arm pushdowns are brutal. make sure you get far enough back that you can keep your arms straight. You really have to focus in on the back doing the work too. Otherwise, it will seem like a tricep exercise (at least for me). Maybe add in bent over barbell rows? Those are another great one.

Got the update. Looks like just some simple bug fixes. Eh well.

[mrwright]

Straight arm pushdowns are brutal. make sure you get far enough back that you can keep your arms straight. You really have to focus in on the back doing the work too. Otherwise, it will seem like a tricep exercise (at least for me). Maybe add in bent over barbell rows? Those are another great one.

Got the update. Looks like just some simple bug fixes. Eh well.

Maybe i missed a previous update but mines completely changed?!
Seperate tabs at the top for summary, nutrients and weekly graph news feed along the bottom etc

i'll have to give it a try, 1 of my arms doesn't straighten properly so keeping them both straight might be difficult, have to look into it, or if keeping them both slightly bent but locked works etc

And tried bent over rows a little while ago, just didn't feel right, maybe it's the wierd stance switched them to incline bench pull instead, same basic thing just leaning on a bench and not having to stand like your takin a dump!

[mrwright]

Friday - Chest & Triceps

Bench press - 70x8, 75x1, 45x12
Decline crunch - 0x20
Dumbbell bench press - 15x10, 17.5x5, 10x12 (10x17 - after workout)
Dip machine - 65x9, 70x6, 45x15
machine fly - 20x10, 30x8,15x20
lying tricep extension - 17.5x10, 20x4, 12.5x10
incline fly - 12.5x6, 12.5x5, 7.5x10
shrugs - 25x10, 25x8, 25x8 (and ruined hands!)
Squats(leg press) - 100x10, 130x10, 150x8
tricep pushdown - 30x10, 20x10, 30x4


bench getting back to near what it was before my week off, seemed to of lost the ability to properly balance weights with the dumbbell bench which was abit wierd!
shrugs just completely killed my hands! maybe the 7+ callous' per hand didn't help tho haha!

And the leg press really shows the difference between free weight squats (40 KG literally kills me for a week) and the Leg Press (150KG with reasonable ease, and fine afterwards)
not to mention the extra grip strength etc gained from holding the dumbbells

[Deviation]

Maybe i missed a previous update but mines completely changed?!
Seperate tabs at the top for summary, nutrients and weekly graph news feed along the bottom etc
Guess I didn't see the "latest" one. Cool!


There's a huge difference between leg press and squats. As Mark Rippetoe said once, "you could do leg presses, but that's gay". ;)

[mrwright]

Monday - Back & Biceps


Widegrip pulldown - 70x9, 75x4, 45x15 (new 1RM)
incline bench pull - 20x9, 25x5, 12.5x12 (new 1RM)
underhand pulldown - 70x8, 75x4, 45x10 (new 1RM)
hammer curls - 12.5x9, 15x2, 12.5x5(new 1RM)
1 arm curl over bench - 12.5x6, 15x5, 10x12
lat raise - 7.5x7, 7.5x7, 7.5x8
deaflift - 25x8, 25x6, 17.5x8
straight arm pushdown - 20x10, 25x8, 25x7
palms up wrist curl - 10x10, 12.5x5, 12.5x5

A really good start with 4 new 1RMs forearms were pretty much dying after that, and the bench curl hence the deadlift lacking abit

an the straightarm pushdown did indeed kill my forearms more than my lats, so maybe abit more practise will get it right


Started my creatine today aswell, Muscletech nitro something or other gets abit sickly but not to bad i guess time will tell how good it is, apparently it claims to add 7lbs of muscle within 7 days!

[Deviation]

an the straightarm pushdown did indeed kill my forearms more than my lats, so maybe abit more practise will get it right

Started my creatine today aswell, Muscletech nitro something or other gets abit sickly but not to bad i guess time will tell how good it is, apparently it claims to add 7lbs of muscle within 7 days!

I told you those straight arm push downs are rough!

7lbs of muscle in 7 days? Maybe 7lbs of water in 7 days. Let us know how it goes.

[mrwright]

I told you those straight arm push downs are rough!

7lbs of muscle in 7 days? Maybe 7lbs of water in 7 days. Let us know how it goes.

Probably more like it, it's quite carb heavy aswell, especially for creatine

[mrwright]

Chest & Triceps

Bench press - 70x8, 75x1, 45x15 (1RM)
dip machine - 70x9, 75x4, 45x15 (1RM)
machine fly - 15x15, 30x10, 20x20
dumbbell fly - 12.5x9, 12.5x6, 10x7 (1RM)
close grip/hammer bench - 50x6, 50x6, 35x15 (1RM)
shoulder press - 20x6, 20x6, 10x14
tricep pushdown - 30x9, 35x3, 20x12

a few new rep maximums which is always good

machine fly/peckdeck still seems to be hitting my shoulders more than my chest, might have to replace it for something else to hit my chest, tried everything possible i can think of/mentioned on the net/videos etc but still seems to hit the shoulders more! gonna give it a try with my arms out kinda straight as opposed to on the pads/holdin the handles see if that helps anything


Also, weighed myself again today, gained 2.5kg in a month, but bodyfat has gone from 14.4 to 17.1 percent

[Deviation]

Try dumbbell flies. I think you'll find they hit the chest more. I use incline flies myself.

EDIT:
Missed your set of dumbbell flies there. If you want to hit more chest, you could use decline bench press for the lower portion and incline flies for the upper.

[mrwright]

Back & Biceps & Forearms

Widegrip pulldown - 75x8, 80x3, 50x12 (new 1RM)
Dumbbell Bicep curl - 15x6, 15x4, 10x12(new 1RM)
underhand pulldown - 65x9, 70x5, 45x12
widegrip behind the neck - 50x8, 55x5, 40x10
alt hammer curl (SS) - 12.5x8, 12.5x4, 10x5
concentration curl (SS) - 10x7, 7.5x8, 7.5x7
dumbbell front raise - 7.5x6
1-arm dumbell row - 20x9, 25x5, 15x15
1 arm curl over incline - 15x5, 17.5x3, 12.5x7(new 1RM)
palms down wrist curl - 7.5x6
alternate bicep curl - 7.5x10

a few new 1RMs, which is always good, the underhand pulldown was supposed to be a front pulldown but didnt notice that until just!
the super set(SS) was great! tempted to add 1 in twice a week atleast!

the front raise just didn't feel right on my shoulders, so decided not to push it, keep meaning to get my shoulders checked out but heyho
the wrist curls i really couldn't be bothered with, so just did some more bicep curls to failure
Had a comment of a mate yesturday that i was looking bigger aswell, which is always good to be told!


random question, has anyone else noticed themselves becoming abit more aggressive/short tempered since working out?

[Deviation]

random question, has anyone else noticed themselves becoming abit more aggressive/short tempered since working out?
Heh. That's called overtraining. Mood swings, lack of sleep, etc. are signs of overtraining. Unless you've started roids lately... ;)

[mrwright]

Chest & triceps

Barbell bench - 70x10, 75x2, 45x12 (new 1RM)
machine fly - 20x15, 30x9, 35x5
dip machine - 70x8, 75x4, 45x12
incline fly - 7.5x10, 10x8, 10x7
tricep pushdown - 30x10, 35x4, 20x10

felt far to ill today, maybe the mix of 400mg of caffeine and creatine but most of my rest times were filled with coughing and heaving etc so not good but made sure i atleast did abit of each area
finally got the machine fly more on my chest! and really felt the lower weight but more focused incline fly! which is good as 1 side i seem to have like 0 upper pec!

[Deviation]

Weren't you trying out a new creatine mix? Did it have caffeine in it as well?

[mrwright]

Back & Biceps & forearms

Widegrip pulldown - 75x8, 80x3, 50x12
incline bench pull - 20x9, 25x4, 12.5x12
underhand pulldown - 70x8, 45x12, 75x3
hammer curls - 15x4, 15x3, 12.5x9 (new 1RM)
1 arm curl over bench - 15x7, 17.5x6, 12.5x9 (new 1RM)
lat raise - 7.5x8, 7.5x6, 5x8
straight arm pushdown - 25x9, 30x4, 20x12(new 1RM)
deadlift - 25x7, 20x10, 20x9
palms up wrist curl - 12.5x8, 12.5x4, 10x6(new 1RM)


Some how forgot i'd only done 1 set instead of 2 with the underhand pulldowns when doing my lighter set
a few new 1RMs so not too bad, some of the rest lacked a rep or 2 from normal tho


also, just had possible the most protein rich meal ever!
Fish, Chicken, Beef, Egg, Beans, Milk roll bread damn tasty! haha

[Deviation]

Fish, Chicken, Beef, Egg, Beans, Milk roll bread damn tasty! haha
WTF? :eek:

[mrwright]

Chest & Triceps

Bench press - 70x10, 75x1, 50x12
Dip machine - 70x9, 75x6,45x15
machine fly (SS) - 25x10,25x9,25x9
Dumbbell fly (SS) - 12.5x5, 10x5,7.5x8
leg extension - 80x10, 90x6, 50x12
close grip bench - 50x10, 55x7, 40x12
shoulder press - 20x10, 25x8,15x10
tricep pushdown - 30x9, 35x4, 20x12


Not the best of days, the flies were terrible, no matter how light the weights, or how i moved it hit the shoulders (hence the low reps)
MASSIVELY annoyed, seems near impossible to work my chest! and i have no idea why! which means it's falling behind the rest of me in terms of strength and development!

Triceps had a good burn out tho, 1 or 2 new 1RMs which is always good

[mrwright]

Back - Biceps - Forearms


1 min rower - warm up

Widegrip pulldown - 75x9,80x3,50x12
bicep curl - 15x7, 15x4, 12.5x7
closegrip front pulldown - 65x8,70x3,45x12
wide behind the neck - 50x8,55x6,40x12
alternate hammer curl - 10x5, 10x8, 12.5x5 (SS)
concentration curl - 10x6, 10x6, 7.5x9
front raise - 7.5x2, 5x8,7.5x5
1 arm dumbbell row - 20x10, 30x4, 17.5x12
1 arm curl over bench - 15.6, 12.5x6, 17.5x3, 10x10
palms down wrist curl - 7.5x5, 5x7

1 min rower - cool down

Creatine
Mass gainer

a few hours of football

[mrwright]

Chest & triceps 2

Bench press - 75x7, 75x4, 50x12 (new 1RM)
dumbbell bench - 17.5x7,20x6,12.5x12 (new 1RM)
Dip machine - 75x8,80x2,50x12(new 1RM)
machine fly - 25x10,30x10,20x15
lying tricep ext. - 20x8,25x4,15x10(new 1RM)
incline fly - 7.5x10,10x10,12.5x6
shrugs - 25x10,25x10,25x8
tricep pushdown - 30x10,35x4,25x12

Not a bad day, had abit of soreness from yesterdays workout, and some problems with my shoulder again but the incline flies were brilliant!

Getting closer to that 100kg target slowly but surely!

[mrwright]

Widegrip pulldown - 75x9,65x8,55x12
incline bench pull - 20x10,20x8,20x8
underhand pulldown - 65x10,55x10,45x12
hammer curls - 12.5x10,12.5x8,12.5x7
1 arm curl over bench - 12.5x6, 10x9,10x9
lat raise - N/A
straight arm pushdown - 25x8
deadlift - N/A
palms up wrist curl - N/A

Not a good day today, really lacked any kind of energy or drive an everythin just felt that bit heavier

pretty much ready to give up on the whole thing at the min, been 3/4 months and very little if any gains, and this in a time i'm suposed to get bigger "noob gains"?!


Well, it's either give up or get some HMB and/or testosterone booster!

bad times all around!

[Deviation]

pretty much ready to give up on the whole thing at the min, been 3/4 months and very little if any gains, and this in a time i'm suposed to get bigger "noob gains"?!
I wouldn't give up, but I'd certainly change the routine up. Less reps; more weight. You're already a pretty active guy with soccer..er...football. You just need to hit heavy weights.

...or you could just get pec implants. http://www.pecimplants.com/pecimplants.html

[mrwright]

I wouldn't give up, but I'd certainly change the routine up. Less reps; more weight. You're already a pretty active guy with soccer..er...football. You just need to hit heavy weights.

...or you could just get pec implants. http://www.pecimplants.com/pecimplants.html

Isn't less reps more weight just for strength gains?

I was thinking of something similar tho cut down the over all sets to maybe 2 or 3 per body part and increase rest time between sets

And i've been hitting the weights, 8-10 reps, 4-6 reps, lifting nearly 100% more than when i started weights i couldn't even attempt to move when i started but that's not translated into any kind of g

Also been looking into sarcoplasmic hypertrophy.

Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.

[Deviation]

Damn big words confusing things.

3x10 or 3x8 works well for many people. You could always try a 5x5 program as well. StrongLifts, Starting Strength, Madcow are all good ones to look at. And yes, these are for strength..aka SIZE.

I thought your goal was to add mass?

[mrwright]

Damn big words confusing things.

3x10 or 3x8 works well for many people. You could always try a 5x5 program as well. StrongLifts, Starting Strength, Madcow are all good ones to look at. And yes, these are for strength..aka SIZE.

I thought your goal was to add mass?

Basically it says muscle size is added by increasing reps rather than increasing weight

I always thought lower reps higher weights added strength but not size, then again actually thinking about it its pretty obvious the bigger you are the stronger you are, spose that shows you should actually think about what you hear/read

but i'll give it ago, start off with a weight i can do about 6 good reps with, and go up to 8 or 10

[Deviation]

Don't confuse size with strength. I watched a video with a ~145 guy deadlifting 4x his body weight. (I'll post it later)

[SisterCrys]

75x9,65x8,55x12
20x10,20x8,20x8
65x10,55x10,45x12
12.5x10,12.5x8,12.5x7
12.5x6, 10x9,10x9


I noticed that you have repeatedly been unable to finish your workout. I know if I were using this method (Reverse Pyramid), I'd be utterly fatigued before the end of the routine. (Not accounting for weight. Weights like that are never gonna happen for me. lol)

You are on the naturally lean side, is it possible that you are burning out your bulk this way, and that's why you aren't gaining like you expect? Have you tried using the Standard Pyramid (increase weight; decrease rep)?

There is always talk about different methods for different gains, but different body/muscle types need consideration, too.

~Sister

[mrwright]

I noticed that you have repeatedly been unable to finish your workout. I know if I were using this method (Reverse Pyramid), I'd be utterly fatigued before the end of the routine. (Not accounting for weight. Weights like that are never gonna happen for me. lol)

You are on the naturally lean side, is it possible that you are burning out your bulk this way, and that's why you aren't gaining like you expect? Have you tried using the Standard Pyramid (increase weight; decrease rep)?

There is always talk about different methods for different gains, but different body/muscle types need consideration, too.

~Sister

The only work outs i don't finish are shoulder exercises due to having dodgy shoulders after an injury a lil while ago
I find it easier this way round as apposed to the normal way round, not sure why, if i did it the normal way round i wouldn't be able to move the weights i do, let alone do enough reps!

and in terms of my arms/chest etc i'm generally lean, but not on the rest of me, abit wierd haha
generally have a fair bit of energy left after most workouts/routines an could probably do a few extra exercises at the end and still be alright

[Deviation]

You'll have to excuse him Sister; he's from England. They're all a lil different over there. :p

[mrwright]

You'll have to excuse him Sister; he's from England. They're all a lil different over there. :p

Haha, i'm wierd by english standards too :P


Anyone got suggestions for exercises to do with a damaged forearm?

had abit of a practise and think i should be able to do pulldown, bench press, machine fly and maybe tricep dip
Just wanna do a quick little something to keep my muscles and strength up while im recovering

And whats the best/easiest way to record it on jefit? if i just choose separate exercises and do them will it still log them?

[mrwright]

Chest - back - legs

Wide grip - 45x12,55x10,70x6
leg extensions - 65x12,75x10,80x8
bench press - 55x12,65x8,60x10
standing leg curl - 30x10,25x10,15x10
machine fly - 15x15


Decided that ive been over training which probably has stunted my growth etc abit, well more admitted it than realised, but still

knocked a few exercises off my routine hopefully that'll help, but still thinking about dropping down to 3 days, back - biceps/shoulders, chest - triceps/shoulders and full body.

routine is currently (after editing)


Monday - Back & Biceps & forearms 1

Back
Wide-Grip Lat Pulldown
Back
Incline Bench Pull
Back
Underhand Pull down
Biceps
Standing One-Arm Dumbbell Curl Over Incline Bench
Shoulders
Dumbbell Lateral Raise
Back
Dumbbell Deadlift
Back
Straight Arm Push Down
Forearms
Palms-Up Dumbbell Wrist Curl Over A Bench

A few to many back and not enough Biceps i think, and maybe a few


Tuesday Chest and Triceps 1

Chest
Barbell Bench Press
Triceps
Dip Machine
Chest
Machine Fly
Chest
Dumbbell Fly
Upper Legs
Leg Extensions
Triceps
Barbell Close Grip Bench Press
Shoulders
Barbell Shoulder Press

seems maybe abit short maybe swap 1 of the flies for either an incline/decline or different exercise



Thursday Back biceps and forearms 2


Back
Wide-Grip Lat Pulldown
Back
Close-Grip Front Lat Pulldown
Back
Wide-Grip Pulldown Behind The Neck
Biceps
Dumbbell Bicep Curl (super set)
Biceps
Alternate Hammer Curl ( super set)
Shoulders
Dumbbell Front Raise
Back
One-Arm Dumbell Row

pretty reasonable



Friday Chest and Triceps 2

Chest
Barbell Bench Press
Chest
Dumbbell Bench Press
Triceps
Dip Machine
Abs
Decline Crunch
Chest
Dumbbell Incline Fly
Shoulders
Dumbbell Shoulder Shrug
Upper Legs
Dumbbell Squat
Triceps
Triceps Pushdown - Rope



Still needs abit of work, Suggestions/help welcome

[Deviation]

Read through this: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Actually, read anything Layne Norton has published. Might give you a hand setting up your program.

EDIT:
I just added his routine to the DB. -> http://www.jefit.com/routines/workout-routine-database.php?id=5068

[Deviation]

Anyone got suggestions for exercises to do with a damaged forearm?
Damaged how? Strain? If you want it to heal, go light and ice it every 2 hours for 20 mins. That's my prescription. ;)

[mrwright]

Read through this: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Actually, read anything Layne Norton has published. Might give you a hand setting up your program.

EDIT:
I just added his routine to the DB. -> http://www.jefit.com/routines/workout-routine-database.php?id=5068

looks good, ill give it a proper read through later but seems similar to what ive been trying to do just on seperate days as apposed to seperate sets

i think i need to look into finding a new gym where i could actually do alot of these exercises

[mrwright]

Just a random question is it possible for 1 creatine to work but a different one to barely work if at all?

[Deviation]

Just a random question is it possible for 1 creatine to work but a different one to barely work if at all?
Well define "work". I just use a simple creatine monohydrate and only in my post-workout shake. I don't load.

[mrwright]

Well define "work". I just use a simple creatine monohydrate and only in my post-workout shake. I don't load.

Well my first creatine (precision engineered) did everything it's reported to to massive effect, i was stronger, recovered quicker, more energy etc pretty much doubled what i was lifting within a few days of using, on both weights and reps

But since then i've used 2 other (supposedly better) ((olimp creatine explode and Muscletech nitro tech)) types of creatine and had very little to no effect

There was quite a large break between creatines so it's not just the creatine being built up etc

[mrwright]

Full body

Wide grip pulldown - 65x8,70x5,50x10

Dumbbell bicep curl - 10x10,10x9,12.5x4

Wide grip behind neck - skipped

Incline fly - 7.5x10,10x10,10x10

1-arm dumbell row - Skipped

Leg extension(explosive) - 75x10,50x15,100x3

Dumbbell bench - 12.5x12,15x10,15x6

Tricep pushdown - 25x10,30x5,20x10


Just abit of a warmup ready for starting properly next week, but a pretty good workout, quite happy that some of my weights atleast havn't dropped as much as i expected although the 10KG dumbbell did feel unusually heavy on the curls!

Skipped the dumbbell row as didn't trust my arm to lift the bigger weights just yet.

But it's good to be back!! (unfortunately it's during a stupidly hot few days)

[Deviation]

Well my first creatine (precision engineered) did everything it's reported to to massive effect, i was stronger, recovered quicker, more energy etc pretty much doubled what i was lifting within a few days of using, on both weights and reps

But since then i've used 2 other (supposedly better) ((olimp creatine explode and Muscletech nitro tech)) types of creatine and had very little to no effect

There was quite a large break between creatines so it's not just the creatine being built up etc
Guess is as good as mine. I don't use creatine aside from recovery so I've never noticed any other benefits. Could it be that there's more than just creatine in the mixes?

[mrwright]

Back and biceps

Widegrip pulldown - 65x10,75x4,50x10
incline bench pull - 17.5-10, 20x8,20x8
1 arm curl over incline bench - 12.5x10, 17.5x4,15x6
lat raise - 7.5x7,7.5x5,5x8
deadlift - 20x4,15x10,15x10


Seems abit short looking at it now, but was a decent workout, only realised it was sunday and not monday after i got home.....haha
good to be back in the gym tho, an a good pump!

[mrwright]

Chest & Triceps


Barbell Bench Press - 1RM - 86.66 - 65.0x10,75.0x4,55.0x8

Machine Fly - 1RM - 46.66 - 30.0x10,35.0x8,40.0x5

Dip Machine - NEW 1RM - 97.5 - 75.0x9,85.0x4,55.0x10

Leg Extensions - NEW 1RM - 126.66 - 70.0x10,100.0x8,50.0x20

Dumbbell Fly - 1RM - 16.5 - 12.5x8,10.0x8,15.0x3

Barbell Close Grip Bench Press 1RM - 64.16 - 55.0x5,55.0x3,40.0x10

Barbell Shoulder Press 1RM - 28.33 - 25.0x4


A good workout, can really see and feel the pump in my chest which is good!, Triceps too knackered at the end to complete the shoulder press, and maybe not the best idea to go the gym on a bike, then do 8 reps of 100KG with my legs haha! The tricep dips got abit difficult due to the weights being heavier than me, rather than the weights going down i was going up! so had to hook my feet under some dumbbells!



and random news, my brother has started going the gym, and just bought some cheap and nasty protein powder, spilt half of it all over himself and the kitchen shaking it up, and moaned about it, then went straight the gym without even waiting to see if it gives any cramps etc (hes a massively picky eater) but it all made me laugh! and probably end up with some free protein for me soon!

[Deviation]

Sounds like you need a spotter to hold ya down. LOL How long do you think your brother will last? Sounds like he's a short timer...

[mrwright]

The weights on the feet work for now, once i get it to the bottom it's alright had to laugh at myself when i stood at the machine, grabbed the handles got ready, and kind of jumped down and got shot straight back up by the weights!


An don't think i'll get many takers asking a mate to come sit on my knee while i grunt, push an get all sweaty hahaha


And he's been going for a few weeks i think, hopefully he'll give up the protein within a few days, running out of mine ;)

[mrwright]

Full body


Wide-Grip Lat Pulldown 1RM 96.33 - 75.0x8,85.0x4,55.0x10

Dumbbell Bicep Curl 1RM - 17.5 - 12.5x8,15.0x4,15.0x5

Wide-Grip Pulldown Behind The Neck 1RM - 69.66 - 45.0x8,55.0x8,60.0x4

Dumbbell Incline Fly 1RM 13.33 - 7.5x10,10.0x9,12.5x2

One-Arm Dumbell Row NEW 1RM 36 - 25.0x10,30.0x5,30.0x6

Dumbbell Bench Press NEW 1RM 24.66 - 15.0x12,20.0x7,20.0x5

Triceps Pushdown - Rope 1RM 37 - 30.0x7

The last set of incline flies knocked my shoulder abit, so just stopped at the 2 reps, then on the pushdowns had the same lil soreness/pain so decided to end it with just the 1 set

Good to be hitting some 1RMs so soon after my lay off, i was expecting to be stuck 10/20 KG below atleast

[mrwright]

Just thought i'd share on here, just found out you can actually set Jefit up for different reps for each set, if when entering the target rep range, put say, 12 comma 10 comma 8 then it should be 12 reps for the first set, 10 for the 2nd and 8 for the 3rd

[mrwright]

Back & Biceps

Wide-Grip Lat Pulldown - 75.0x7,85.0x2,55.0x10

Underhand Pull down - 70.0x7,75.0x4,55.0x8

Standing One-Arm Dumbbell Curl Over Incline Bench - NEW 1RM - 21.33 - 15.0x8,17.5x6,20.0x2

Alternate Incline Dumbbell Curl - 10.0x5,7.5x9,7.5x9

Dumbbell Lateral Raise - 7.5x5,7.5x4,5.0x5

Palms-Up Dumbbell Wrist Curl Over A Bench - 7.5x10,10.0x10,10.0x5


Chest & Triceps

Barbell Bench Press NEW 1RM- 97.5 - 75.0x9,80.0x2,55.0x10

Dip Machine NEW 1RM - 107.66 - 80.0x7,85.0x8,55.0x10

Machine Fly NEW 1RM - 54 - 35.0x10,40.0x8,45.0x6

Leg Extensions - 126.66 - 75.0x10,100.0x8,100.0x7

Dumbbell Fly - 17 - 10.0x10,12.5x8,15.0x4

Barbell Shoulder Press - 35 - 25.0x10,30.0x5,30.0x2

Barbell Close Grip Bench Press - 68 - 55.0x7,60.0x4,45.0x7



It's all good!, a few new 1RMs got some new creatine capsules of the first one i had (that worked well), just got to get rid of the 2 i've got bits left over!

[mrwright]

Full body -

Wide-Grip Lat Pulldown 99 80.0x6,90.0x3,50.0x10

One-Arm Dumbell Row 36 30.0x6,30.0x5

Dumbbell Bicep Curl 17.5 15.0x5,15.0x4

Dumbbell Incline Fly 14.16 10.0x10,10.0x8,12.5x4

Dumbbell Bench Press 24 20.0x6,20.0x4

Standing Leg Curl 53.33 15.0x10,30.0x10,40.0x10

Triceps Pushdown - Rope 45.33 30.0x10,35.0x8,40.0x4


Back & Biceps -

Wide-Grip Lat Pulldown 96 80.0x6,85.0x2,60.0x8

Underhand Pull down 88.66 70.0x8,75.0x5,50.0x8

Standing One-Arm Dumbbell Curl Over Incline Bench 25.33 20.0x8,20.0x2,15.0x6 (Superset)

Dumbbell Concentration Curls 12.66 10.0x8,10.0x8,7.5x10 (superset)

Dumbbell Lateral Raise 8 7.5x2,5.0x7

Dumbbell Deadlift 33.33 25.0x10,25.0x7,25.0x5


Finally hitting the 20 KG dumbbell curls!
Finding the pulldowns hard going for some reason lately, can't seem to maintain my reps and end up doing say 4 reps, a quick breathe, another 3, quick breathe, another 2 so my formerly favorite exercise is falling behind abit

Also found out 2 of my friends who seemed to be getting alot bigger easier and quicker and kinda put a downer on my progress are using steroids

[Deviation]

Also found out 2 of my friends who seemed to be getting alot bigger easier and quicker and kinda put a downer on my progress are using steroids
Well it will catch up with them later; whether they believe it or not. Just don't get sucked in. Unless you plan on being an IFBB pro, there's no reason to even think about that stuff. Besides who wants shrunken nuts? :p

[mrwright]

One-Arm Dumbell Row 40 30.0x10,30.0x10 - New 1RM need to decide if i should up the reps to 12/15 or change it for a harder exercise

Dumbbell Bicep Curl 18.5 12.5x10,15.0x7

Straight Arm Push Down 33 25.0x9,30.0x3,25.0x7

Dumbbell Incline Fly 17.5 10.0x10,12.5x9,15.0x5 - New 1RM loving the incline movements at the minute!

Dumbbell Bench Press 26.25 22.5x5,22.5x5 - New 1RM Could probably do more but occasionally my shoulder pops a little which causes me to wobble and lose it

Standing Leg Curl 55 30.0x10,30.0x10,50.0x3 - New 1RM

Triceps Pushdown - Rope 30 25.0x6,20.0x10,20.0x10 - Spend a while yesturday finding a piece of rope to actually do this using a rope rather than a straight bar, only to turn up the gym today and find they've got new dumbbells and a proper rope attachment! ALOT harder using a rope than a bar

New hexagonal Dumbbells that are abit wierd to get into position but means i can hopefully start using up to 30KG dumbbells again!

Going to start the PHAT routine from next week, just need to find a way of remembering the different reps, sets etc for each exercise!

[Deviation]

The rope definitely adds a bit more ROM. Hoping get on the PHAT routine in a couple weeks myself. It's definitely not as simple as some other routines.

[mrwright]

Barbell Bent Over Row 34
12.5x10,15.0x8,17.5x8,20.0x5,30.0x3,30.0x4

Underhand Pull down 95
70.0x9,75.0x8,65.0x10

Dumbbell Shoulder Shrug 39
30.0x9,30.0x7

Close-Grip Front Lat Pulldown 70
50.0x12,40.0x15

Dumbbell Shoulder Press 16.66
12.5x10,12.5x8,12.5x6

Barbell Up Right Row 17.5
12.5x12,10.0x12

Dumbbell Lateral Raise 7
5.0x12,5.0x8,5.0x8


a mate i've not seen in a while turned up to the gym whilst i was there, he's been going the gym for about a year or so several times a day, is abit bigger than me and was lifting quite abit less than me, i know it shouldn't matter but was a good ego boost ;) haha

Also got some "tribulon" testosterone enhancers to give me abit more of a boost etc
noticed quite abit first time at the gym, hit a few 1RMs without any real effort, and had loads of energy and a nice tingly feeling which is good!

[mrwright]

Bent Over Two-Dumbbell Row 35 30.0x5,30.0x5,30.0x5

Wide-Grip Lat Pulldown 96.33 80.0x5,85.0x4

Dumbbell Bench Press 27.75 (30KG failed, 25 failed) 22.5x7,25.0x3,22.5x4

Seated Tricep Dip 114 90.0x8,100.0x3

Dumbbell Shoulder Press 17 12.5x8,15.0x3,15.0x4

Dumbbell Bicep Curl 19.5 15.0x9,15.0x7,17.5x3



Not the best of workouts, got distracted a few times with texts, and just couldn't seem to push myself on the bench presses

But FINALLY HIT 100KG!!!!

[mrwright]

Dumbbell Bench Press 30 22.5x10,25.0x4,27.5x2,25.0x1,22.5x6,15.0x10

Dumbbell Incline Bench Press 19 15.0x8,15.0x6,12.5x9

Barbell Close Grip Bench Press 77 55.0x12,50.0x13,45.0x15

Dumbbell Incline Fly 15.83 12.5x8,7.5x12

Standing One-Arm Dumbbell Curl Over Incline Bench 26 20.0x9,17.5x5 (superset)

Dumbbell Concentration Curls 13.33 10.0x10,10.0x6 (superset)

Barbell Lying Triceps Extension 28.5 22.5x8,20.0x7

Triceps Pushdown - Rope 26.66 20.0x10,15.0x12


Gonna focus on lighter weights and higher reps for a while, hopefully it'll add abit of size and i desperately need some endurance in my muscles
not yet decided if i'm going to create a new routine with either a high weight low rep full body day, then some seperate high rep days
Or to focus on the high reps for the big compound exercises, and heavy for isolation

Also now got a pullup bar in my gym, so will try and fit that in!

[mrwright]

Bent Over Two-Dumbbell Row 35 30.0x5,30.0x5,30.0x5

Pullups 0 0.0x4,0.0x4

Barbell Bench Press 99.16 80.0x6,85.0x5,90.0x3

Seated Tricep Dip 117 90.0x9,95.0x6

Dumbbell Shoulder Press 17.5 15.0x5,15.0x2,10.0x9

Dumbbell Bicep Curl 20.41 17.5x5,15.0x10,17.5x2

Cable Standing Triceps Extension 30.83 25.0x7,25.0x6,20.0x9


Everythings going good at the minute, not feeling very well but feeling strong in the gym! putting the machines down to 90/100KG is a good mental boost

First time trying pullups today, they. Are. Murderous!

got a mate going the gym with me now, which keeps the spirits up and means ive got a spotter to set me up with the higher weights for bench press!

My testosterone enhancers seem to be working well, feeling alot stronger since starting them, and looking/feeling bigger, going to weigh myself tomorrow but defiantly put on a good few pounds!

[mrwright]

Been a while since i've updated this, or really bothered posting anything

So been hitting the 100KG (220lbs), or close to on the big lifts (bench, pulldown, tricep dip) so all is going pretty good, BUT STILL VERY LITTLE GROWTH!!


So decided to get serious about everything, set up a new routine, 5 days a week, Each day a different body part, (back, triceps, biceps, chest, shoulders & legs)

got an extra tub of protein (25g serving, 20g of protein) and plan on taking 4 scoops a day, plus my 2 of mass gainer That works out as about 130 grams purely from the drinks (plus the milk) and come Christmas i have a bigger tub of higher protein/serving size



Monday back

Chin-Up
Dumbbell Deadlift
Close-Grip Front Lat Pulldown
One-Arm Dumbell Row
Wide-Grip Lat Pulldown
V Bar Pull Down


Tuesday triceps

Cable Triceps Pushdown
Dip Machine
Dumbbell One Arm Triceps Extension
Barbell Bench Press
Barbell Close Grip Bench Press
Cable Standing Triceps Extension
Triceps Pushdown - Rope


Wednesday REST


Thursday chest

Barbell Bench Press
Dumbbell Bench Press
Dumbbell Incline Fly
Machine Fly
Dumbbell Decline Bench Press
Dumbbell Fly


Friday biceps


Dumbbell Alternate Bicep Curl
Dumbbell Concentration Curls
Alternate Hammer Curl
Standing One-Arm Dumbbell Curl Over Incline Bench
High Cable Curl
Underhand Pull down



Saturday shoulders & legs

Leg Extensions
Lying Machine Squat
Standing Leg Curl
Barbell Shoulder Press
Cable Rope Rear Delt Row
Dumbbell Shoulder Shrug
Decline Crunch


Still needs abit of tweeking but that will come as the days go by

[mrwright]

Monday - Back


Chin-Up 0.0x6,0.0x4,0.0x3

Dumbbell Deadlift 20.0x10,22.5x10 22.5x10

Close-Grip Front Lat Pulldown 50.0x15,45.0x15,30.0x20

One-Arm Dumbell Row 30.0x7,30.0x6,20.0x10

Wide-Grip Lat Pulldown 80.0x2,75.0x3

Vbar/Rope pull down - Skipped


Pretty good day, the weights have dropped abit since i last did some of these exercises, and come the pulldown i don't know if i was just dead from everything else but reasonably light weights that i did seemed massively heavy! hence skipping the other pull down

but my endurance/high reps are getting better which is a positive, and actually having some major fatigue during back exercises is really a first for me!

[mrwright]

Tuesday - Triceps



Cable Triceps Pushdown 40 20.0x15,25.0x15,30.0x10

Seated Tricep Dip 123.33 95.0x8,100.0x7

Dumbbell One Arm Triceps Extension 10 7.5x10,7.5x8,7.5x8

Barbell Bench Press 78 60.0x7,65.0x6

Barbell Close Grip Bench Press 73.33 55.0x10,50.0x10,60.0x6

Cable Standing Triceps Extension 26.66 20.0x10,15.0x10

Triceps Pushdown - Rope 22.5 15.0x15

Again pretty good day, my arms feel dead!
same thing with bench press today as with the pulldown yesturday, anything above 65 felt like about 150KG!

Just got to keep remembering the saying "train your muscles, not your ego"

looking forward to a nice rest day tomorrow!

[mrwright]

Thursday - Chest


Barbell Bench Press 93.33 80.0x5,80.0x5,80.0x2

Dumbbell Incline Fly 15.41 7.5x15,7.5x13,12.5x7

Machine Fly 64.16 45.0x6,55.0x4,55.0x5

Dumbbell Bench Press 28.5 22.5x8,22.5x5,20.0x8

Dumbbell Fly 15.83 12.5x6,10.0x12,12.5x8

Dumbbell Decline Bench Press 16.66 12.5x10,12.5x10

Decline crunches - 0x10 or 20



Friday - Biceps


Dumbbell Alternate Bicep Curl 17 12.5x10,12.5x10,15.0x4

Dumbbell Concentration Curls 10.5 7.5x12,7.5x12,7.5x10

Standing One-Arm Dumbbell Curl Over Incline Bench 24.66 20.0x7,20.0x5,17.5x7

Alternate Hammer Curl 16.66 10.0x10,12.5x5,12.5x10

Underhand Pull down 106.66 80.0x6,100.0x2,75.0x7

Concentration curls - 12.5x8


the weights felt extra heavy from the moment i picked up the 12.5KGs to start with!

Going to take abit of time to get used to the different weights due to fatigue not only from previous exercises but from the previous day abit

[mrwright]

Just a quick body update, and a kind of warning to others


Start :
Arms - 29CM
Chest - 93CM
Body fat - 14.6%
Bench 1RM - 53.33KG/117 pounds

now (after about 6 + months)
Arms - 33CM
Chest - 97CM
Body fat - 19.6%
Bench 1RM - 107.6KG/237 pounds


A big realization for me that i NEED to sort out what i eat, i NEED to get enough protein and i NEED to stop eating so much shit! even tho my weights have doubled since i started, my size unfortunately hasn't!

and to anyone else who reads this, i suggest you do the same before you end up the same as me! working hard, but eventually not having the energy, and not having the gains!


hopefully in the next month or 2 i'll have a much better update in terms of overall feeling, and size!

[Deviation]

Where you at redcoat? Better be so busy in the gym that you don't have time to log...

[mrwright]

I'm about here an there, just not had the time/energy to update on here, got a new job aswell so that's affected things!

did have a big healthy diet plan, some new protein etc etc but then with work etc that's gone right up the swanny!

Got a new routine aswell kind of joining in the 5X5 but mixed in with a split, so


Mon - back and triceps
Tues - Chest and Biceps
Wed - Shoulders and Legs
Friday - 5X5 power

At a new gym now aswell and you'll be happy to know, i'm doing squats ;)

[decu68]

Will you find that because on Monday with you working your Back (incorporate Biceps) that on Tuesday you won't be able to lift as much for Biceps? Or that when working out your Chest on Tuesday that having worked your Triceps the day before on Monday that you won't get as good of a workout on your Chest?

I have seen routines like this and obviously they have been successful. For me though it makes more sense to work out Back and Biceps on the same day, and Chest and Triceps the next. This is more of a Push/Pull type of workout then which allows you to work certain muscles one day and then the next work different muscles thus allowing more time to recover.

Just curious, looking forward to your comments.

[Deviation]

At a new gym now aswell and you'll be happy to know, i'm doing squats ;)
About damn time. Deadlifts? Better be in that back routine...

[mrwright]

Will you find that because on Monday with you working your Back (incorporate Biceps) that on Tuesday you won't be able to lift as much for Biceps? Or that when working out your Chest on Tuesday that having worked your Triceps the day before on Monday that you won't get as good of a workout on your Chest?

I have seen routines like this and obviously they have been successful. For me though it makes more sense to work out Back and Biceps on the same day, and Chest and Triceps the next. This is more of a Push/Pull type of workout then which allows you to work certain muscles one day and then the next work different muscles thus allowing more time to recover.

Just curious, looking forward to your comments.


I'm noticing abit of that at the minute, but i've not really been the gym properly since before christmas so doing anything will keep me sore for a while!

but yea the plan was to work everything twice (3 times counting the 5x5 day) directly one day, then indirectly the other, and would hopefully mean i can do abit more for each, like my triceps wouldn't be fatigued from the chest exercises that day to do the tricep exercises (if it was a chest&tricep day) if that makes sense, like i've noticed in back and bicep days, i'm only able to say curl 12.5kg properly as my 3rd/4th exercise, when normally if done without the added fatigue i can do around 20kg
the plan is if i do them separately, i can lift more which would result in bigger strength/size!

still working on the routine, and it probably could do with a days rest inbetween each but my gym is only open monday to friday, and i work all day friday so times abit limited










About damn time. Deadlifts? Better be in that back routine...

Deadlifts are there too!

deadlifts, squats, proper barbell bench press the lot!!

[mrwright]

Monday - Back & Triceps

Back
Cable Seated Row 10 3

Back
Chin-Up 10 3

Back
Close-Grip Front Lat Pulldown 10 3

Triceps
Smith Machine Close Grip Bench Press 10 3

Triceps
Cable Triceps Pushdown 10 3

Triceps
Cable Standing Triceps Extension 10 3

Triceps
Dip 10 3

Back
Wide-Grip Lat Pulldown 10 3


Tuesday chest biceps

Body Part
Exercise Name Rest Time Reps Sets

Chest
Barbell Bench Press 60 Sec. 10 3

Chest
Dumbbell Fly 60 Sec. 10 3

Chest
Dumbbell Incline Fly 60 Sec. 10 3

Chest
Machine Fly 60 Sec. 10 3

Chest
Dumbbell Incline Bench Press 60 Sec. 10 3

Biceps
Alternate Hammer Curl 60 Sec. 10 3

Biceps
Barbell Curl 60 Sec. 10 3

Biceps
Cable Standing One Arm Bicep Curl 60 Sec. 10 3

Biceps
Standing One-Arm Dumbbell Curl Over Incline Bench 60 Sec. 10 3


Wednesday shoulders legs Add/Edit | Delete

Body Part
Exercise Name Rest Time Reps Sets

Shoulders
Barbell Front Raise 60 Sec. 10 3

Shoulders
Barbell Up Right Row 60 Sec. 10 3 Progress Chart

Shoulders
Dumbbell Lateral Raise 60 Sec. 10 3 Progress Chart

Shoulders
Dumbbell Shoulder Press 60 Sec. 10 3 Progress Chart

Shoulders
Dumbbell Shoulder Shrug 60 Sec. 10 3 Progress Chart

Upper Legs
Barbell Squat 60 Sec. 10 3 Progress Chart

Upper Legs
Leg Extensions 60 Sec. 10 3 Progress Chart

Upper Legs
Seated Leg Curl 60 Sec. 10 3 Progress Chart

Thursday 5 x 5 power Add/Edit | Delete

Body Part
Exercise Name Rest Time Reps Sets Track

Chest
Barbell Bench Press 60 Sec. 5 5 Progress Chart

Upper Legs
Barbell Squat 60 Sec. 5 5 Progress Chart

Back
Barbell Deadlift 60 Sec. 5 5 Progress Chart

Triceps
Barbell Lying Triceps Extension 60 Sec. 5 5 Progress Chart

Shoulders
Barbell Shoulder Press 60 Sec. 5 5 Progress Chart

Back
Barbell Bent Over Row



That is the basis of my routine it's abit messed up because i had to redo it on my new phone and not yet sorted out the order sets etc

[mrwright]

Barbell Bench Press 75.83 20.0x10,30.0x5,40.0x5,60.0x5,65.0x5

Barbell Squat 64.16 30.0x5,40.0x5,45.0x5,50.0x5,55.0x5

Barbell Deadlift 99.16 30.0x5,40.0x5,70.0x5,80.0x5,85.0x5

Shoulder press - Skipped

Barbell Lying Triceps Extension 46.66 10.0x5,25.0x5,30.0x5,25.0x5,40.0x5

Barbell Bent Over Row 64.16 15.0x5,25.0x5,40.0x5,50.0x5,55.0x5


Thought i'd post a quick update, Bench press is lower than previous due to doing it on a proper smith machine/barbell rather than a "chest press" machine, just can't seem to get anywhere near what i could on the machine! my heavy sets now were my warm ups on the machine!

Add in the fact i have a "muscle imbalance" on my shoulders (hence the shoulder problems, and skipping shoulder press) basically the ball of my shoulder is being pulled forward out of the socket by the stronger front muscles, and not pulled where it should be (in the joint) by the back shoulder muscles so trying to do abit of physio to fix that

so some days when them muscles arn't sore i can bench alot more and go all the way down properly and do a full shoulder workout, some days i can barely lift my arm up! not fun.

Still getting use to the squats, trying to get past the kind of cramping in 1 leg

But smashed the deadlifts out today!

[mrwright]

MONDAY - BACK, TRAPS, FOREARMS


Deadlift -- Skipped


Wide-Grip Lat Pulldown

NEW 1RM -- 105

50.0x7,80.0x7,85.0x6,90.0x5


Barbell Bent Over Row

NEW 1RM -- 66

35.0x7,50.0x6,55.0x6,55.0x6


Barbell Shrug

NEW 1RM -- 105

50.0x7,70.0x6,80.0x6,90.0x5


Dumbbell Shoulder Shrug

1RM -- 46.25

30.0x8,30.0x7,37.5x7,37.5x7


Hammer Curls

NEW 1RM -- 19.83

12.5x9,15.0x5,15.0x6,17.5x4



TUESDAY - CHEST - BICEPS - ABS

Barbell Bench Press 1RM - 84 30.0x7,50.0x7,60.0x7,70.0x6

Dumbbell Incline Bench Press 1RM - 24.66 17.5x7,20.0x7,20.0x5,17.5x5

Dumbbell Hammer Grip Incline Bench Press 1RM - 21 15.0x7,15.0x7,17.5x6,15.0x4

Dumbbell Bicep Curl 1RM - 21 10.0x8,15.0x7,17.5x6,17.5x5

EZ-Bar Curl 1RM - 35 20x7,25.0x7,30.0x5,30.0x3

Sit Up 0 0.0x10

[Deviation]

MONDAY - BACK, TRAPS, FOREARMS


Deadlift -- Skipped

What the hell is that? Skipped the deadlift? BLASPHEMY! Shoulda skipped the lat pulldowns! ;)

Lots of new 1RM I see.

[mrwright]

What the hell is that? Skipped the deadlift? BLASPHEMY! Shoulda skipped the lat pulldowns! ;)

Lots of new 1RM I see.

I had work at 4am day after, and couldn't be doing with the doms! i spend all day bending, lifting etc not fun when you have soreness from deadlifts


And yea some of that's because their newish exercises so hadn't been done back when i was stronger, and some to do with actually having a mate going the gym with me so ive got a helpful spotter rather than just risking to kill myself! hah


feeling some serious DOMS at the minute! the only bad thing about weightlifting! struggle to move the day after!