MrWrights Public Log

[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/workou...se.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]

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. 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!

Compound lifts FTW