MrWrights Public Log

[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.